All posts by NTrainers

Queens Personal Training Gyms

The following is a list of Queens personal training gyms in New York City that welcome independent personal trainers to train their own clients at their facilities. For more details, contact that facility directly.

If you are a gym owner that wants to be included or know of a gym that should be included on this list please contact us.

Trainers and instructors, add your profile here.

circle of trainers kew gardensCircle of Trainers
11940 Metropolitan Avenue, Suite 105
Kew Gardens, NY 11415
(718) 847-0147
Contact: COTgetfit@gmail.com

courage fitness club woodside queensCourage Fitness Club
52-03 Queens Blvd.
Woodside, NY 11377
(929) 404-6595
Contact: couragefitnessclub@gmail.com

Dynamic FitnessDynamic Fitness
111-60 Dunkirk Street
Jamaica, NY 11412
(718) 738-8900
Contact: dynamickarate@aol.com

legit fit nycLegit Fit NYC
11607 Queens Blvd.
Queens, NY 11375
(718) 880-2069

powerhouse gym long island cityPowerhouse Gym LIC
3030 Northern Boulevard
Long Island City, NY 11101
(347) 937-3030
Contact: phgymlic3030@gmail.com

TWA Fitness Center
One Idlewild Drive
JFK International Airport Terminal #5
New York, NY 11430
(212) 790-3653
Contact: info@twahotelfitness.com

 

See the other areas: Uptown Gyms | Upper East Side Gyms | Upper West Side Gyms | Midtown East Gyms | Midtown West Gyms | Downtown/Lower Manhattan Gyms | Brooklyn Personal Training Gyms | Bronx Personal Training Gyms | Back to NYC Personal Training Gyms A-Z

3 Dumbbell Exercises For Quadriceps

Three Top Dumbbell Exercises for Quadriceps Recommended By Personal Trainers

Workouts can be a tricky thing to plan. You have certain ideas of what you want to improve on your body, but you don’t always know what to include in the workout to make sure you work different muscle groups. Below are three exercises using a dumbbell that can work your quadriceps and help with other activities as well.

Goblet Squats

Stand with feet shoulder width apart. Hold one dumbbell with both hands around the weight part of the dumbbell. Keep your back straight and squat down until your thighs are parallel to the floor. Return to the starting position. Repeat. This works well for people who have weaker arms and deal with pain in the arms during workouts.

Dumbbell Step ups

Stand on the floor with feet slightly apart. Have a step available. With a dumbbell in each hand, step up with the right foot. Bring the left foot behind but don’t use it for power. Step down. Repeat. Make sure to do 10 to 12 reps with each leg.

Dumbbell Hamstring Curls

Lie face down on a bench. Line your knees up with the end of the bench. Secure the dumbbell between the arches of your two feet. Fully extend your legs and wrap your arms around the bench to create better stability. Bend your knees and bring the dumbbell up toward your buttocks. Raise as far as you can comfortably and pause. Then slowly return to the starting position. Repeat 10 to 12 times.

Working with a Westchester Personal Trainer can mean access to new ideas and reassurance that you are headed in the right direction. Experienced White Plains Personal Trainers can help you see where your workout is lacking and what is going right. Try investing in New Rochelle Personal Training and make all of your workout time worth the effort you are investing.

 

Targeting Your Glutes

September 23, 2017

Great Ways On How To Target Your Glutes

By James Shapiro, Personal Trainer

There are tons of different approaches during workouts to target glutes whether your goal is endurance, hypertrophy, strength, or a mixture of the three. Now the gluteus maximus is the biggest muscle that we have in our body and the glutes as a system, are featured in a lot of other movement patterns, activation sequences, and athletic movements. Now main movements like squats or deadlifts do engage the glutes, but we want movements that are focused purely on hip hinging or leg abduction. On top of that, research is pushing towards the approach that working in a wide range of repetitions throughout your workout is the best approach to fitness. Two of the top exercises that target the glutes require minimal or no equipment.

The first movement is a leg abduction movement and requires a mini-loop band or a hip circle.

Start by laying down on your back and have your knees bent with feet on the floor. With band or hip circle above the knees, start by pushing your knees out and back into a caved-in position (you can slightly roll on the edges of your feet when you push the knees out). Perform 30 quick repetitions. No breaks here! Right away support your body by laying on your forearms (slightly dipped position) and perform another 30 repetitions. Now with arms extended and palms on the floor, perform another 30 abductions. Taking the body through different hip flexion angles pushes the body to work harder to finish the 90 repetition burnout.

The second movement is the donkey kick:

 an old-fashion hip extension movement that can have a loop band added in if you’re looking for that kind of progression. Kwon & Lee (2015) looked at EMG studies on how different knee angles influence the hip extensor in a prone position. They found the greatest gluteus maximus EMG with bent legs compared to straight legs. This means that staying in a quadruped positions (hands and knees on ground and straight with their relative joint) and donkey kicking with a bent knee works the glute extremely well.

Remember, the glutes require special attention and isolation work even when it’s not beach season anymore. 

 
Ready to target your glutes?  Contact James today!

 

A Personal Trainer’s Getting In-Shape Guide

 A SIMPLE GUIDE TO GETTING IN-SHAPE

1- Nutrition (Protein, Carbs & Fat) 

2- Resistance training 

3- Cardio 

4- Rest 

Nutrition: 
It’s amazing how many people just don’t eat or eliminate carbs thinking they’ll lose weight.  They will in the short term, but mainly from water & muscles. Which leads to gaining fat by slowing down your metabolism. Also, deterioration of bone mass (osteoporosis), reduced energy, etc.  Scrolling over fad diets, fitness articles, nutrition advice, fitness experts, etc.  There’s a lot of misinformation, contradicting information & countless options that it could become very confusing. Some fitness experts add to this confusion, either through lack the knowledge, self interest, incompetence, lazy or simply unprofessional.
The goal is to feed your lean tissue (muscles) & starve/burn the fat. That’s where quality protein, carbs & fat comes in. Tied to a realistic goal of losing 1 – 2lbs of FAT a week. Goals of losing more than 2lbs a week is not healthy or sustainable over an extended period of time. A goal of losing 4 a week for example, require a reduction in daily calories by 2,000.  Most people barely eat 2,000 calories daily.  A goal of losing 2 lbs a week requires a 1,000 reduction in daily calories.

Hydration, a very important but often overlooked part of nutrition & plays a huge role in losing weight & keeping you cells, tissues & organs functioning efficiently.  8 servings of  8oz of water is the minimum required amount for most people. Adjustments are made based on the environment, training intensity, age, fitness level, etc.

Resistance Training: 
Lifting weights will NOT make you big  & bulky (especially female), just like pilates or yoga won’t make your limbs longer. All 3 however, will make you healthier mentally & physically.  Except for age & injuries, Unless you surgically go into someone’s joints & change the attachments, you’re not going to lengthen or shorten the muscles. You can make the muscles more limber, stronger, bigger (with significant effort) but not longer or shorter.
As a pro bodybuilder, I know how difficult it is to build muscles. 
Unless that’s your goal, you train 2 hrs a day, 4 – 6 days a week, lift heavy, have a genetic predisposition  or supplement with muscle building hormones, it’s extremely unlikely & even less more unlikely if you’re a female.

If you’re lifting a weight for 25 or more reps, you’re not training anaerobically (muscles). It has to offers appropriate resistance, causing the muscle to fail at around the 20th rep or earlier. Use this philosophy & try to work each muscle group individually. If you can’t or don’t want to isolate each group, be sure to work the larger groups such as back, legs & chest. This will incorporate the rest of the body parts into play on a secondary nature.

Cardiovascular Exercise: 
Any exercise that elevates the heart rate. Larger muscle groups are more effectively, ideally legs or back. Therefore, the  treadmill, bike, elypitcal, rower, outdoor running, sprints, etc are preferred. cardio vascular training targets the most important muscle in the body, the heart (& circulatory system). If that isn’t working efficiently, you’ll have significant problems if it’s not corrected. Cardio ideally should be done 3-5 times weekly for 20 minutes or more. If you can’t do 20 minutes, start with less and work your way up. Keeping in mind that duration is more important than intensity, as you’re able to reach 20 minutes, you can start focusing on intensity.
Rest: 
The harder you train, the more you need to rest (recovery). Often times, the difference between appropriate training & overtraining, progressing or regressing is rest. Most people need 7-9 hrs of uninterrupted sleep daily. Uninterrupted because the majority of the benefits you gain from resting starts approximately 1 hr into your deep sleep.  If you can’t for whatever reason, the next best thing is to take naps. Again, you’re getting the benefits of your training while you rest, not while you train, the muscles get broken down during exercise & repairs itself during rest.

Why The Abs?

Why the Abs?

By Laura Irving, personal trainer
Every time I take on a new client, I do an assessment of their physical fitness. I ask them thing like; “how much time do you have to commit to daily exercise?”, “Are there exercises you absolutely hate to do?”, “What does your current routine look like?”, and of course, “What are your goals?”I also ask my group fitness class every month if there is something would like to focus on over the next few weeks.
Inevitably, the answer is: “core”. “We want core work.” “I want better abs.” “I want a flat stomach.”
In my head, the response is always; “You know you have other body parts, right?” And usually during the assessment for an individual, I discover areas other than core are needed to improve ADLs (activities of daily living). 
Most younger people don’t think about ADL’s because they function just fine (note: the activities of daily living are considered: eating, bathing, dressing, toileting, transferring [walking] and continence.) Even if they have some weakness, their youth and strength is enough to muscle through or compensate in some way. No one should use the compensation approach but they do.
Unless you had a sudden debilitating health incident, it is hard to understand the importance of having a full functioning body.  I broke my wrist many years ago and relatively recently had an ACL/meniscus surgery. I understand being disabled. Walking is kind of important. Try brushing your teeth with your other hand!
So why do you all want the Abs?!  Most of you are not going to walk around with exposed bellies even if they were rock hard.  I get it. Most of us are vain to a degree, but we’re not likely going to wear a bikini to the pool or beach. I know I personally would be judging your fashion choices more than admiring your oiled midriffs. 
Nobody wants to walk around with a big stomach regardless if it is due to a medical condition or lifestyle choices. Focusing on core alone won’t produce 6-pack abs and it won’t improve your overall quality of life.
Yes, you need a strong core to support your spine. But you also need a strong back and shoulders too.  To really achieve less back pain, you need those things in addition to a daily dose of cardio to burn calories preferably HIIT (High intensity interval training).  HIIT taps the easy stored abdominal energy to fuel the workout and afterward keeps your metabolism elevated through EPOC (exercise post oxygen consumption).  
A combination of steady state cardio, HIIT and strength should give you a rocking core (I am not promising a 6-pack). To get the abs of your dreams, it is a full-time commitment to diet and exercise. Your dinner could be steamed broccoli with skinless chicken with dessert of a Listerine strip. Yum!
Flat abs start in the kitchen.  I am not a dietician and cannot recommend your daily diet but you know darn well why your belly bulges out from under your clothes.  Exercise is needed, genetics play a big part but diet is what will make the most difference.
The big concern regarding the abs is the fat that is hanging around your middle. It is killing you. This visceral fat increases your risk for cardiovascular disease, insulin resistance and type 2 diabetes. Keep an eye on your abs for the right reasons, your health. 
Inspired

“ Consistency is key! If  you can’t be consistent, you can’t be anything”
                           -Tony Gaskins

Explore your building gym

Exploring your building gym

 

Prior to starting personal training, many of my clients had never explored the gym in their apartment building.  They may have lived in a building with a gym for a few months or a few years, but only visited a couple of times, or not at all.  People are often hesitant to use their building gym since they:

  • Feel they don’t have enough time to workout

  • Have never worked with dumbbells, and only know how to use treadmill

  • Are unfamiliar with newfangled, scary-looking machines (that are actually fun when you learn to use them)

  • Are experts at working out in a full gym, but don’t know how to put together a routine with the smaller number of machines in a building gym

  • Worry about looking silly in front of their neighbors

 

rack yoThe sad fact is that building gyms are extremely underused.  Many clients who’ve been worried about looking foolish in front of others are shocked to find they’re the only one in their building gym at that hour – apparently a lot of other people were thinking the same thing!

 

When you think about all the people in a condo building, some are going to chain gyms, some are practicing at yoga studios, some are running in the park…and a lot are just sedentary.  This doesn’t leave a lot of building gym users!  The few people who are there are likely watching TV or listening to their headphones.  They don’t think you look smart; they don’t think you look clueless; they’re just not thinking about you, period.

 

Still feeling self-conscious?  Bring a trainer, a friend, or your own headphones and tune the other people out!

 

Not sure how to work with the equipment in your building gym because it’s different from what’s in a big chain gym?  A few sessions with a trainer could jumpstart the process.  Alternatively, there are plenty of books out there with photos and clear directions on how to do simple exercises with the equipment even the smallest gym would have.  A couple of my favorites are Thrive Fitness by triathlete Brendan Brazier and Shred It by bodybuilder and runner Robert Cheeke (anyone who can succeed in two such opposite sports gets my vote!).

Lift The Bar Continuing Education Arrives in NYC

July 25, 2017

LIFT THE BAR: WHERE BRILLIANT PEOPLE BECOME BETTER PERSONAL TRAINERS

LTB started in the U.K. as a Continuing Education platform and has evolved into something far more valuable – a Thriving Community of Likeminded Leaders!

 

Now, we’re coming to America!

 

LTB provides all the resources, coaching and support you need to maximize your potential as a Fitness Professional. Experience the benefits of joining Lift the Bar
first hand with a 2-Week Trial Period and instant access to bonus content.

Membership Benefits Includes:
– 150+ Hours of Members Only Content
– The LTB App for learning on the go
– Endless Downloadable Documents
– Admission to Live Education Events in the Tri-state Area
– Invites to Networking Socials and Meet-Ups
– Member Forum: A Private Coaching Group with 750+ ACTIVEparticipants; Our “Think Tank” and secret weapon for unrivaled success

 
For More Info Check Out LiftTheBar.com or contact Jessica@LiftTheBar.com
Ready to Join? You’ll receive a $10 discount on Membership with this Link:
LiftTheBar.com/nyc   (Discount Applied at Checkout)

Hidden Fitness Skills

Hidden Skills

Lisa SnowBy Lisa Snow, Personal Trainer

 

Before they started training, my clients were producing outstanding work for their boss, their customers, their family…and weren’t doing the best job taking care of themselves.  They expected a trainer to be a drill sergeant, making them feel extra guilty for all the workouts they hadn’t done over the years.  Or they pictured a trainer as a dictator who would take away their favorite foods.  But those things aren’t what trainers are there for.

 

Most people already feel guilty about the fact that they’re not as fit as they want to be.  If guilt worked to help people improve their health, there would be no smokers, no alcoholics, no addicts.  Why would guilt about junk food or a sedentary lifestyle work any better?  Instead, a great trainer can help encourage you to focus on the things you are naturally good at.

 

Maybe you don’t know how to lift weights, but you’re awesome at keeping records and are the most organized person at your office.  If you start working with a personal trainer (who can teach you how to do the exercises), you’ll probably be great at recording what you did in your own workouts in between training sessions.  As a result, you and your trainer will be able to fine-tune your program to be even more effective.

 

Maybe you don’t know how to cook, but you take vivid, creative photos.  Instead of getting annoyed trying to write a food diary, you could take photos of your meals.  As you try healthy new restaurants and lighter fare at your old favorite restaurants, you’d have a great way to remember which of the new foods you liked, so you can keep including them.

 

Maybe you have no time to go to and from the gym, but you’re great with numbers.  You could track how many days each week you managed to do simple bodyweight exercises in your apartment, and watch your percentage of workout days gradually increase each week.

 

My clients have all kinds of amazing hidden talents.  Some are creative cooks.  Others have incredible visual-spatial perception.  A few have fantastic hand-eye coordination.  Zero of them thought they were athletic or naturally gifted at fitness before they started working out.  But they were able to use their existing skills to get in shape and have fun doing it.

 

What gifts do you have?  Whether with a trainer or in a class, how could you use them to be healthier?

 

ACE & NSCA Certified Personal Trainer
President
On the Mend Customized Fitness and Massage

Exercise Core Competencies

4 Healthy Core Competencies

By Jenn Zappola, personal trainer

As a certified personal trainer – I always tell my clients to follow my following  4 Core Competences to achieving optimal health. 

 

I. Patience: You must have patience. It is not easy to start and continue to maintain a fitness journey- because losing weight or achieving optimal health does not happen over night. It takes time and if you understand that from the start you will be putting yourself in a position to succeed.


 

II. Goals:
a. Short Term: You need to think about short term along with long-term goals. Example: I aim to lose 5lbs in my first month
b. Long Term: By this date, I will aim to lose 20lbs
***The healthy way to lose weight is to lose around 1-2lbs a week. Some weeks you will lose more and some weeks you will lose zero.

 

IIII. Planning: without a plan- you will not be successful in achieving your goals.
  • Planning consists of many different elements: 
i. Planning your weekly menu (literally what you are going to eat per meal)
ii. Planning your workouts
iii. Planning “YOU” time

 

IV. Strength of Character: The state or quality of being physically or mentally strong! You are stronger than you think- YOU GOT THIS!!!!

One of my goals as a personal fitness trainer is to help YOU achieve your fitness goals and to help you ultimately FEEL BETTER! Contact Jenn today!

Ballet Muscle Method

peterThe Ballet Muscle Method

Peter has developed state of the art exercises called the Ballet Muscle Fitness Method. The Ballet Muscle Method is a complete fitness workout method that is based on established ballet techniques that will make you strong, balanced and flexible.

How does the Ballet Muscle Method work?

The Ballet Muscle Method is unique. By engaging your ligaments and tendons while precisely aligned in each exercise, your body builds deep, long muscles that help to stabilize joints and improve performance.

How is this method different?

The Ballet Muscle Method is the only method that forces you to hold your musculoskeletal figure in exact alignment while performing exercises.
Peter has helped a wide range of professional athletes achieve outstanding performance and injury prevention using the Ballet Muscle Fitness Method. To learn some of the specialized exercises click on this link: https://www.youtube.com/channel/UCkE8Xz-slo6lSKnXtYYej3A

Do you want to train like elite professional athletes in order to grow long, strong, flexible bodies for high performance?  Let personal training expert and former professional dancer Peter Cirolia tell you the secret for optimal conditioning.

If you have any further questions and want to build a long, balanced, flexible body to prevent injuries and enhance everything you do then contact Peter Cirolia 914-365-1862 or email BalletMuscle@gmail.com