All posts by NTrainers

Exercise and Pregnancy

June 27, 2018

Exercise During Pregnancyotis

It is well documented that exercising during pregnancy has numerous benefits for both the mother and the fetus (i.e. improve control with weight gain, strength core and pelvic control, improve capability to breath, reduce change of gestational diabetes and so on).

Exercise is a good thing !!!

However, there is a large concern about exercising and overheating. Because of temperature gradient, heat to transferred from hot to cold. While exercising, the mother’s body temperature increases and the possibility of this consumed heat will transfer to the fetus causing development issues. So the question of “Will the increase in body temperature affect my unborn child???” is a reasonable concern. However I will give you a three reasons to help reduce your concerns about overheating from exercising during pregnancy.

Before you begin any type of exercise regimen, you should speak to your doctor first.

1. You have a body temperature set point.

Basically, the body temperature set point is when the body finds its comfort level (like the 3 bears, not too hot, not too cool). This means that the body is able to improve its capacity to eliminate the extra heat generated during pregnancy. Studies has shown that the body temperature progressively decrease within only ten minutes in the beginning of exercise sessions.  Overall, the body’s set point for normal body temperature decreases as does the set point for sweating hence pregnant women swear more readily to dissipate excess heat.

2.   You have that “pregnant glow”!!!

It is a common saying of women having a “glow” or “radiance” to them during their pregnancy. Well, that is because you do. Because of the hormonal increase (i.e. pregestrone), the blood vessels become dilated hence allowing more blood to
flow to the skin surface. You may have “warm” or “flush” feeling in your face or hands due to the thin skin layers within these regions of the body. In addition, the increase in blood volume helps maintain blood flow at a high level activities (exercise wink, wink). This means that during exercise, adequate blood flow reaches the skin to allow heat to leave the body and start the sweat process.

3.    You are built for this!!!

During pregnancy, a women body temperature is typically higher during the first trimester as well as the mornings. But, the body temperature decreases as both the pregnancy and day goes on. One of the reasons is because of breathing capacity. Contrary to the common thought, pregnant women ability to breath in more air increases 40-50% within the pregnancy.  As more air is exhaled from the body, more heat is dissipated from the body. So, deep breathing and long exhalation helps get rid of heat during exercise.
Overall, you should be mindful and practice safety precautions you establish with your doctor and a professional that specialize in this area. Exercise should be fun and consistent. Find something that you like and stick with it.

Summer is Exercise Time

Exercise in the Summer? YES!!!

With summer just kicking off, a lot of people tend to say or think – what’s the point of starting up or continuing to work on my weight or fitness goals now?
Well what if I told you that by the time Fall rolls around you could actually lose 30 + pounds – hard to believe? Most health organizations and authoritative bodies have constituted a weight loss rate of 1 percent body weight per week to be safe for most individuals. If Fall doesn’t start for another 12 weeks you could safely shed 1 percent of your body weight per week, that would equal ______?

Now, let’s check out some practical things working in everyone’s favor.

1. Here’s a nice long list of Superfoods currently in season:

Blueberries, lemons, oranges, raspberries, strawberries, green beans, lettuce, onions, bell peppers, cucumbers, and tomatoes.
Try some of these light, healthy, great tasting recipes:
http://healthy.betterrecipes.com/foil-baked-salmon.html (pro tip: skip the brown sugar and replace the lemon with a ripe juicy orangeinstead)
(pro tip: go with organic produce, don’t skin the pears or cukes)

2. Best time to workout

Now I’m fully aware of how hard it can be to get up and get going when it is grim and cold out, but now that the days are longer and the weather is nicer – get out and get moving!
Wake up 30 minutes earlier so you can go for a brisk walk, ride your bicycle, or hit some low impact aerobics right in your home.  Not only will your body thank you, but you’ll also find yourself in a much better mood and more mentally efficient. Plus, did you know you’ll actually burn more fat in warmer weather? Why, because you are generating more heat (energy) aka calories!
Try this low impact aerobic workout to help get you started.
1. In place marches – alternate right knee up / left knee
2. Side steps – take 1 step left then return, 1 step right then return,
3. Butt kicks – place each hand around back with the top area resting against your buttocks and lift your heel towards you palm by bending at the knee.
Perform 1 to 2 minutes of each in a circuit fashion, alternating between legs, at a comfortable rhythmic pace for a minimum of 3 rounds.
Raise the intensity by:
Increasing your pace, Decreasing rest between rounds, or Incorporating various arm movements such as: Alternating straight overhead raises, Alternating Straight forward punches, two arm swings front middle / back & out, or two arm outer / overhead reaches returning back down to your sides – like with  jumping jacks.

3. Hydration, hydration, hydration

Now the good thing is this weather will naturally raise your desire to eat and drink refreshing foods and beverages. So follow your instincts but use good judgement. Instead of gulping down a slurpee or coolatta which can range between 175 to over 800 calories depending on size, quality, and quantity of milk. Consider having a tall glass of naturally flavored water or iced tea instead. Both of these options are much less acidic and can still help to boost mental focus and metabolism.
Adding a few slices of orange, lemon, or cucumber will make either one of these much more palatable and simultaneously provide you with key antioxidants and nutrients. Vary the different options so you can benefit and enjoy from each of the foods unique flavors and nutritious properties.
Also instead going for sugary, calorically dense frozen yogurts, ice creams and ices – try chopping / freezing some of your fave fruits or veggies to have as snacks. Not only are they comprised of a high percentage of water but in many cases they’ll also contain a good amount of compounds needed to promote hydration as well as healthy digestion.
For more great health, fitness, nutrition & lifestyle advice and info shoot an email to: luisn@gogetrfitness.com

Using Resistance Bands

Why Everyone Should Use Resistance Bandsjulia
I wanna list here some, on my point of view, important benefits for you to know exactly why you should try it

Use then with Familiar Exercises

You can use strength training moves with resistance bands, which will give you a whole new spectrum of feelings.For instance, use them when you do your squats or hip thrusts.

Add Variety
Your muscles quickly adapt to movements you do often, which is why adding variety to your workouts is key for challenging your muscles.

Better muscle mind connection

I have noticed that ever since I start my glutes workout with 2 or 3 sets of warming up with a resistance band, when I do any leg exercises after, I feel my glutes even more and can squeeze those muscle even harder.
Get that Burn
Yes, you can lift super heavy but you need to get that metabolic stress as well. And a good way to achieve it is finishing up your heavy load rep with a resistance band.
Use them anywhere
If you going away for a vacation you have a great opportunity to challenge your body with a bunch of new body weight exercises using any type of resistance bands. They are small any can fit in your baggage with ease. No gym is required if you have variety of different bands.
With that being said no excuses my dear friends. Summer is a great time to look your best. Level up your fitness!
Look your best! Contact JULIA DARS today!

Photograph Your Food

June 4, 2018

Mistake-proof Your Diet as Your Own Food Photographer

When I was a kid, I hadn’t even heard of many of the healthy foods I love today, like kale and quinoa.  And the treats I like today, such as coconut milk ice cream?
I had no clue they existed.  If you had told me I would get hooked on these things, I would’ve called you crazy.  But by tasting new things, my world expanded. Adding new GOOD foods to your daily meals is the opposite of crash dieting. Swearing you’ll never eat another donut is depressing, but trying new foods can be fun and rewarding.

Why don’t people try new foods?

  • They’re afraid of buying (and eating) something that tastes gross
  • They’re afraid of wasting time & money on food they don’t like
  • Every time they buy something they don’t love, they feel bad because they think they’ve made a “mistake”
In reality, every healthy new food you try is a win.  You’ll love some things. You’ll dislike other things.  The foods you try and don’t enjoy are just as much a victory as the ones that become your new favorite food!  It’s all part of the process.
When I started healthy eating years ago, I wanted to remember which of the new foods I liked, and which I didn’t. So I saved all the food labels, and slowly built a long list of healthy foods and snacks that tasted as good as junk. But labels were messy and took up too much space.

Now I simply take photos of new products on my phone.

Sounds obvious, but few people do it. Sure, lots of people take photos of a beautiful home-cooked meal or epic restaurant entree to post on social media. But who takes pictures of food labels?
Armed with the info in your own photo library, you’ll never buy something you don’t like twice. And you may just discover that, even if you hate salad, you love kale chips.
Lisa Snow
ACE & NSCA Certified Personal Trainer
President
On the Mend Customized Fitness and Massage

The Gym is Your Castle

Be King Of Your Own Castlelisa

Is there a gym in your apartment or condo building? Do you go there regularly? If you do, give yourself a round of applause.

If you’ve never been there — or went a couple times when you first moved in, but never returned — you’re not alone. Let’s look at some of the reasons people don’t use this amazing resource.

I feel people are staring at me.

This fear is common among folks who haven’t been to the gym in a while.  Nowadays, most people are listening to their headphones, tuned into music or a podcast. While the world might be a better place if people looked up, smiled, and said hello to the newbies, they’re definitely NOT staring at the new person at the gym.

I don’t want to workout in front of my neighbors.

Imagine 100% of people who live in a building. How many floors?  How many units?  Can you picture all of the people as a group?
Some go to chain gyms like Equinox and NYSC.
Some go to the Y or JCC.
Some go to a small, local yoga or Pilates studio.
Some run in the park.
Many don’t exercise at all!
MAYBE 10-20% use the building gym.
How many of them use the gym after 9 am on weekdays? 0%? 5%?
If you’re a stay at home parent or entrepreneur, you’re working a ton of hours, but you control your schedule. So weekdays after 9 am are a perfect time in most buildings.
Have a 9-5 job? Weekend afternoons are empty at most building gyms.  You’ll have the equipment all to yourself!

It’s a small space, with limited equipment.

Is there at least one cardio machine, one weight bench, a few pairs of dumbbells, and a mat? You likely have everything you need for goals like weight loss, firming and toning, or cross training for a race. A trainer can help you build a creative program based only on the gear you have!

Whether you go with a trainer, with a buddy, or by yourself, it’s fun to feel you own your own gym. Go be the king or queen of your castle!

Ready to become royalty? Contact Lisa Snow, 
ACE & NSCA Certified Personal Trainer
On the Mend Customized Fitness and Massage

PROnatal Fitness CEC Workshop June 2-3, 2018

May 25, 2018

Upcoming Personal Trainer CEC workshop.

Training for Birth and Beyond
A Pre/Postnatal Certification Workshop

Attract new female clients, and retain them longer, by earning your Pre/Postnatal Specialization.  Discover the latest research, and learn a unique, Performance-Based approach to prepare women far more effectively for pregnancy, childbirth, and early motherhood. Register Now for an upcoming workshop
June 2
July 22

September 9

WHAT YOU’LL RECEIVE
Pre/Postnatal Specialty Certificate
CEUs: 0.8 NASM, 0.8 ACE, 8 AFAA
Copy of Presentation and other resources
Opportunity to earn promotion and on-going education from PROnatal

Lean In Your 60’s!

April 29, 2018

Lean-ing Into 60!

Everybody is getting older. Obvious, right? Not everybody is getting older in the same way. Also, obvious, right?
Yes, I think so. There are those who are telling you about how they’re getting older all the time! They are actually complaining about it. When they forget something, they say something like “my mind ain’t what it used to be”, as if anything is. You might hear “Oh, I’m getting fat in my old age”.
Yet, there are others who are embracing their evolution.

Exercising consistently and eating right. They are sharing their wisdom with the world instead of whining about getting older.

Getting older isn’t an option, enjoying it is.

I say lean into it! Like everything else, if you make the best of it, you feel better about it. It’s the same with getting older. You must try to enjoy it in order the feel better about it.
How do you do that? The money question. It’s an attitude change. That’s all. Choose to do it. Go ahead, try. Say it with me. “I love getting older”.
It is a choice. I exercise every day. I eat small healthy meals.But most of all I choose to lean into getting older rather than fight it.
 
I exercise every day. Unless I don’t. But rather than planning to exercise once or twice a week, I plan to do it every day! Then, when I miss a day, I don’t have to beat myself up about it and give up. I just resume the next day.
Say it with me, go ahead. “I exercise every day!” Don’t worry about it if it’s not true yet. Just exercise today and you’re off to a great start. Lean into it!
By now you’re starting to notice a trend. It’s all about attitude. Replace your old thinking with the new. By old thinking, I mean the old phrases and figures of speech that you use without even thinking about whether they are true or not. Instead of complaining about the weather, try enjoying it. No matter what it is. Go ahead, try it. Say it with me, “I love this freezing rain!”
If you’re willing to try this approach, I think you’ll find it exhilarating and full of possibilities. It can free up your mind and your day from all of the self-defeating habits that you aren’t even aware of.
It can open you up for something new. Like Lean-ing into 60! Or if you’re younger than I am, leaning into your own beautiful future! Try it!

Lean into NOW!  Contact James today!

Summer Shape Up Tips

3 Summer Shape Up Tips

Summer is coming up and it is time to lose some extra pounds that as all normal human being, you have probably put on yourself during cold and nasty New York winter.
As a personal trainer with many years of experience, I have some tips and trick in my purse that I would love to share with you.

Tip number 1: Add an extra activity into your daily routine.

Do you drive? Park two blocks further than you usually do.
Do you have an elevator in your building? So just use stairs instead of using an elevator.
Wake up 10 mins earlier and do simple bodyweight squats, push-ups, jumping jacks. Even more, do those exercises when you have a small break at work, before bed or anytime you have a chance to shake those extra pounds up.

Tip number 2: Stop snacking!

Yes yes, you’ve heard me right. When people snack they do not realize how many extra calories they could add to their diets.
Seven almonds here, a piece of sugar-free cookie there, extra protein bar with a cup of Caramel Macchiato from a coffee shop and here we go 400 extra calories are already inside and making their way to your fat storages.
I did not want to drop a bomb here but you should switch your tasty Caramel Macchiato with, for instance, Americano with Unsweetened Steamed Almond or Coconut Milk.
There are also many different sugar-free options for Flavored Syrops which would make your low-calorie coffee taste delightful so I bet you would not even feel any difference.

Tip number 3: Join the gym,

or if you already a member squeeze into your schedule 1-hour full body workout. And I think my advice of the day is to hire a personal trainer. Look at it this way, when you pay for services you would probably want to get them not just throw your money to the wind. As well as a professional personal trainer will help you to get in shape so much faster than you doing it on your own.
 Stay Healthy my friends. Julia Dars.

Breathing Techniques

April 15, 2018

bryanBreathing 

Thanks to social media you can easily find the latest, most innovative WOD (workout of the day) or latest fitness tool on your favorite Instagram page.

When it comes to performance enhancement you’ll see thousands of supplements or the latest rage of Nootropics from all kinds of distributors looking to make a profit.

How come we aren’t sharing information on what we innately posses?
 
Two words – NITRIC OXIDE

In 1998, 3 American scientists won the Nobel prize for their astounding work on how nasal respiration along with humming optimizes health and potentially increases longevity.

A simple yet revolutionary approach to improving your body’s oxygen use, increasing your health, weight loss, and sports performance-whether you’re a recovering couch potato or an Ironman triathlon champion is SIMPLE – breathe through your nose at all times. Except at the end of your endurance or sprint training runs when opening your mouth gives you the psychological idea that you’re breathing in more Oxygen and an added adrenaline rush to finish.

In truth, the BEST way to deliver Oxygen to the tissues is by raising the CO2 levels in your blood. CO2 is the bodies most potent hormone enhanced greatly by Nitric Oxide nasal breathing.

Achieve more with less effort: The secret to weight loss, fitness, and wellness lies in the most basic and most overlooked function of your body-how you breathe.

One of the biggest obstacles to better health and fitness is a rarely identified problem: chronic over-breathing.

We often take many more breaths than we need-without realizing it-contributing to poor health and fitness, including a host of disorders, from anxiety and asthma to insomnia and heart problems.

THE SECRET TO HEALTH, FITNESS, AND WEIGHT LOSS LIES IN HOW YOU BREATHE.

Nasal diaphragmatic breathing!

NOT to be confused with deep inhalation and exhalations. (Yes I have heard of the Wimhof breathing method and have met him and taken his course).

In fact, the opposite is true.

Diaphragmatic Breathing which is deep belly breathing should and can be done while taking quicker less deep inhalations.

Especially if we are talking longevity.

By increasing our CO2 levels it gives the signal to the hemoglobin to release oxygen into the blood stream and straight to the tissues. that’s 100,000 miles of blood vessels we are talking about!

Nasal breathing allows you find a calm vibration which raises your vibrational frequency as a whole.

 
It has a direct effect on your entire nervous system.

Sending you into a constantly calm and tranquil state.

Diaphragmatic Breathing is a skill, it’s something you learn with practice.

Instead of breathing shallow breaths in your chest, it takes a little work to bring it into your belly but it’s worth the vibration energy.

Face your fears to awaken remarkable new possibilities.

Remember, the thing you are most afraid of, is what you most need to face.

When you choose to face your fears and live outside of your comfort zone then you are free to uncover new and greater possibilities and opportunities.

What’s more, you open your mind to ‘You’ Stress, A type of positive stress that is linked to greater states of vibrational frequency.

In divine essence, it’s about restoring harmony within the human systems through the power of Oxygen which is the HAPPY molecule of life.

The ESSENTIAL element for everything!

HIIT On A Stationary or Recumbent Bike

HIIT in 23 Minutes Or Less!!!

Here is an excellent H.I.I.T. workout that can be done in less than 23 minutes on a stationary or recumbent bike. Begin riding at level 2-3 for 1 minute then increase to level 5-6 for 30 seconds and ride at 90% intensity. Then go back to level 2-3 for 1 minute at 30%-40% intensity. Do this for 20 minutes and finish up with two minutes of cool down at level 2-3. That’s it’s, a 23 minute incredibly effective fat burning workout with science to back it up!
Best,