All posts by NTrainers

Even Marathon Runners Need to Strength Train Their Legs

September 3, 2015

While the old fashioned training for running was literally just running, modern science tells us that the fastest, longest distance, and injury free runners maintain regular strength training workouts. The gym is not even necessary for most of the workouts, just 10 to 20 minutes at least three days a week in your living room will suffice. Of course as with any athletic regime, don’t forget regular stretching and a healthy diet to boost your best performance.

The most common injury for runners, especially long distance runners, is hip injuries. Weak hips may be to blame for ITB injuries, thus body weight and stretching focusing on the hips and glutes can prevent this. Try 30 repetitions of Lateral Leg Raises, 5 sets of side to side shuffles (think basketball defense), or 20 reps of the Iron Cross on both legs.

Remember that the gym and heavy weights are not necessary for all of these moves. Using your body weight is a great quick workout. Try doing sets of lunges, planks, side planks, push-ups, and pistol squats. Start slow with less repetitions and fewer exercises. As you progress, add reps and more bodyweight exercises. These routines are best for recovery and also the prevention of injuries.

Heavy weights, though, are also important for building the right muscles for running better. Using compound and multi-joint exercises will help you train the movements you need rather than just the muscles independently. Try weighted deadlifts, squats, bench presses, and even step-ups to develop muscles.

Before launching into regular gym sessions, have a New Jersey personal trainer help develop the right routine for you. A Hoboken personal trainer can show the exact postures necessary for the most effective workouts, and can offer help in preventing injuries while in the gym. Having someone give feedback during workouts is also important, and a personal trainer in Jersey City can provide just that.

Start training now for that Fall marathon

One of the single most rewarding things anyone can do in their life is to complete a marathon. Of course, and endeavor like this requires dedication and some serious training. Most of us don’t simply just wake up one day and commit to running the 26.2 miles. The sad truth is that many of us are woefully out of shape and wouldn’t make it through the first city block. Fortunately, if you have aspirations, there are many ways to get yourself ready to run if you take the time and have the dedication.

Self-Training

One of the most common ways to prep for a marathon is simply by training one’s self. You know, getting up one morning, strapping on some running shoes and pounding the pavement. The problem with this method is that if you possessed the dedication and know-how to get yourself in proper form for a marathon, chances are you’d already be in shape. We all have to start somewhere, of course, but motivation can be a hard commodity to come by when we go at it alone.

Using a Personal Trainer

An excellent and effective alternative to training yourself is to incorporate a trained Manhattan personal trainer into your regimen. These professionals have made their careers out of helping people reach their fitness and training goals. They are the perfect option for anyone readying themselves for a marathon. Manhattan personal trainers have to know-how not only to ready you for that marathon, but to keep you safe and in good health in the process.

If you are getting ready to run that 26.2, personal trainers in Manhattan are an excellent option. They’re ready and waiting to evaluate your current situation and to help you meet your goals without compromising your health. Using their services is an investment in your future.

Should I post pictures of my own workouts for my personal training clients to see?

Personal training can be, well, very personal. There’s no one formula that works universally. Of course, if there were, there would be no need for personal trainers at all. Everyone would be set with a cookie-cutter video or routine, fit and toned and in excellent health. The fact of the matter is that it’s a unique field designed for unique clients.

Types of Workouts

There are a plethora of workouts that the fitness-oriented among us can do to meet our goals. The one(s) we choose depend on our body type, fitness goals and current fitness level. As a personal trainer, you choose and develop the most appropriate workouts to meet your client’s needs and to give them the best results possible. Some of the most common types of workouts either focus primarily on cardio or on strength training. The most effective training regimens incorporate both for fat burning and muscle building.

Workout Tips

If you are searching for personal trainers in Brooklyn, you will quickly realize that the market is flush with trained professionals seeking to help you with your fitness goals. Brooklyn personal trainers are incredibly well trained themselves, and among the most innovative in the United States. If you are among their ranks, you may have sought some new ideas regarding how best to give your clients the most bang for their buck. One way is for them to see your toned, fit body and photos of how you got it.

Posting photos of your own workouts and sharing them with your clients is a great way for them to see and be encouraged by your hard work and progress. If you are a Brooklyn personal trainer, this can be an excellent way for you to help your clients visualize their workouts, too. Anything you can do to ensure your clients have a smoother time of it, the more successful you and they will be.

Should I offer a free personal training session to market my business?

Like personal training, business marketing is a matter of skill, goals and a little bit of luck. There are literally thousands upon thousands of ways to market a business, and depending upon your industry, service and target clientele, you may have to try many and varied options to get the best results. One of the single most inexpensive and productive forms of marketing is work of mouth, and getting yourself out to mingle with the community is a great way to promote loyalty and get your brand out there.

Where to market?

Sometimes, you can get your name out there with no cost to yourself or your business. One of the best ways to do this is by mingling among other business owners and service providers in the local community. A great way to do this is to frequent them. Many personal trainers and gyms offer free trials and/or training sessions, which can be an excellent way to get yourself out there. Simply being seen in the community, socializing and handing out some business cars can make you seem more personable and drive business.

How to market?

There are hundreds of Bronx personal trainers offering their expertise in your local area. Many of them are happy to offer a free introductory personal training session to get you in the door. When you contact personal trainers in the Bronx, this is likely one of the first things they will offer you, and if you want to promote yourself, you should jump at the opportunity.

When you visit your Bronx personal trainer, be sure to get the most of your free training session while you put yourself out there. Pay attention to the lessons you’re being taught so you can incorporate them into your everyday workout routine. Who knows? You might just find a new favorite hobby in the process.

Lunchtime is the best time to exercise

Sometimes, one of the most challenging parts of your workout is finding time for it. Between work and social obligations, we can often find ourselves running on empty and with barely enough time left over to get home and get some rest before we start again tomorrow. A busy schedule can discourage some people from getting in shape or otherwise meeting their fitness goals, which is a real shame. If you are truly serious about breaking a sweat, you can find the time.

Lunchtime: Not just for Lunch

If you find yourself struggling with finding the time to work out, your lunch hour can be the perfect time. Instead of going out and waiting in line for a hotdog, pack a healthy lunch and eat it on the way to the gym. It will probably save you some money, and eating healthy goes hand in hand with exercise anyway. Two birds, one stone so to speak.

If you plan ahead, there are many Midtown personal trainers with whom you can schedule workout time. This is another great way to speed up the process and get back to work on time, too.

Anywhere in the City

No matter where you work in the city, there are gyms and even personal trainers standing by to help you incorporate a workout into your busy day. There are dozens of personal trainers in Tribeca alone. You truly don’t have to waste time in order to exercise, and you certainly don’t have to compromise your workout to meet the obligations in your daily schedule.

If you’re in the market, an Upper West Side personal trainer can almost certainly accommodate your needs and schedule. This is just one of the many options available to ensure that no matter where you work and no matter where you live, you can reach your fitness goals.

Exploring NYC’s Personal Training Gyms: Physio Sports Center

July 19, 2015

physio sports centerFew New York City images are more iconic than the Empire State Building. On a recent afternoon, I visited independent training gym Physio Sports Center, which affords a trainer and client combo the opportunity to hold a session a stone’s throw away.

If there is one area of New York City that I am most asked about when it comes to finding a training gym, it’s Midtown East.  Dawn Utstein’s Physio Sports Center is right on the edge located in the mid 30’s and is definitely a welcome answer to this question. Dawn, a practicing physical therapist, opened the 5,000 square foot facility in 1989.  A renovation was completed in December 2014.  Being on the corner, the space provides great light, and views, as mentioned before, of King Kong’s climbing toy.

0625151456aThe gym is very trainer and client friendly, offering showers and lockers, and even a trainer lounge for in between sessions.  As Dawn puts it very succinctly, the layout and offerings help promote great trainer chemistry.  This is how she wants it.  “Everyone is here for a reason.  Everyone gets along.”

0625151456Fitness professionals of all kinds can use the facility, as it offers areas for personal training and physical therapy, along with separate rooms for massage and Pilates.  Along with an array of larger pieces of equipment, you’ll also find an assortment of boards, bands, and boxing gloves. The Pilates room includes a reformer, too.

Next time you are in the area, stop in and check it out!

The Art of Listening: 3 Steps Towards a Healthier Physical Lifestyle

July 14, 2015

by Nicki Miller, personal trainer and aerialistnicki upside down crop

You want to “get in shape.” You set a compromise for yourself. You agree to 60 minutes of physical activity for a somewhat arbitrarily prescribed number of days per week, but the other 23 hours a day can be filled with whatever you want. Inevitably, somewhere in one of those 23 hours, you do something careless and your body revolts: a muscle spasm, a sticky joint, a nagging mystery pain. Now you can’t do the workout plan you had scheduled! Foiled! Now what?

  1. Stop Compartmentalizing Your Body Awareness

It just doesn’t work. The body is with you 24 hours a day, even when you’re not officially “exercising.” When you work out, are you paying extra attention to how your body feels? Try paying this kind of attention walking down the street with a heavy bag, running after your child, when your shoulders seize up with tension during a stressful conversation. Notice how just being more “in your body” during your day makes your body more interested in feeling good and moving well.

  1. Set Goals Based on What Your Body Tells You It Needs

Last week you decided Tuesday was the day you’d do the Big Run. Tuesday rolls around and your stomach aches and your hips feel really, really tight. “BUT I SAID I’D DO THE BIG RUN ON TUESDAY SO I MUST DO THE BIG RUN TODAY!!!” What does your body say? Maybe it’s best to wait just one more day and do the run when your body is eager to go running after a needed rest day. Your mental schedule and your physical schedule are different. Allow yourself to be flexible when your body wants something different than your mind.

  1. Show Up

Even when you don’t feel 100%, show up for your body. Even if that means spending 60 minutes of a sick-ish day on a foam roller or doing gentle stretching since you can’t make it through the High Intensity Interval Training you had scheduled. If you have created 60 minutes in your day for your body, show up and do what your body needs that day. Even if you can’t push crazy hard, don’t cancel on yourself. Life requires us to move in different ways in times of intensity, times of moderation and times of ease. Practice all of these in your workout time depending on what feels best to you.

Your body will only work for you as long as you are good to it. Just like any relationship, the best results come from listening. Start paying attention. The real goal of training is finding a sustainable relationship with your body that allows you to stay healthy and active. The journey is an ongoing and fulfilling one- enjoy it!

Nicki Miller is an NASM certified personal trainer, Fit For Birth Pre/Post Natal Specialist and aerial acrobat. In addition to physical education she teaches aerial fabric and rope classes and is Co-Founding Artistic Director of Only Child, an aerial theatre company. www.nickimiller.com

Healthy Indoor Summer BBQ

By Lisa Snow, personal trainerLisa snow personal trainer

No grill?  Living in an apartment?  No problem!  This yummy high-protein recipe has zero cholesterol and just 2 simple ingredients.  A great post-workout meal.  It’s free from common allergens like soy protein isolate, gluten, dairy, shellfish, tree nuts, and peanuts.

1) Tempeh, either plain or 5 grain (SoyBoy brand works great, and they’re the only brand that makes a 5 grain tempeh that’s truly gluten-free.  Most brands of plain tempeh are gluten-free, but be sure to check the label if you have food allergies.)  

tempeh with barbeque sauceFor 1-2 people, use 1 package of tempeh.  For 3-4 people, use 2 packages.  

2)Organic BBQ sauce (I love OrganicVille brand, but any BBQ sauce made without high fructose corn syrup could be good)

Chop tempeh into 1″ x 1″ squares, and coat with BBQ sauce.  Place in a covered casserole dish.  If you don’t have one, put it in a glass baking dish (such as an 8 x 8″ cake pan or a 9″ pie pan), and cover with aluminum foil.  

Bake at 350 degrees (F) for approximately 30-45 min, until BBQ sauce gets thick.

Serve plain, over boiled quinoa or brown rice, or with your favorite stir-fried or grilled veggies.

 

 

Should I Buy Supplements?

July 13, 2015

jasongreenbergby Jason Greenberg, personal trainer

Supplements are worth it!

…Well, some of them are.

Regardless of your goal, it’s best to save your money when confronted with any kind of “superfood” or “miracle pill.” Follow these recommendations about three popular supplements, and you’ll be able to choose wisely when working to improve your diet and health. Enjoy the puns!

Contrary to common belief, multivitamins may not be the beloved beacon of hope against staving off chronic and fatal diseases. A seminal 2013 editorial in the Annals of Internal Medicine strongly warned against this particular type of supplement, amassing research that showed multivitamins having no consistent positive effect in disease prevention. In fact, while taking a vitamin D supplement may have some benefits, adding a multivitamin to an already balanced diet can result in an overdose (hypervitaminosis), which has toxic effects on the body. As the Mayo Clinic puts it, try changing your diet for the better before considering taking a vitamin.

supplementsIf you don’t have a milk allergy, whey protein is probably okay, especially if you are trying to gain lean mass, are very active, and cannot add more food protein sources to your diet. Now, the recommended daily intake of protein for the average adult is about forty-six to fifty-six grams, so if you go a bit above that, it’s not a big deal. However, the Mayo Clinic advises against consuming excessive amounts of whey. When taken disregarding the manufacturer’s guidelines, this particular protein has the potential to cause a host of deleterious problems, including but not limited to dehydration and even heavy metal toxicity. To sum up, protein powder can be beneficial, but don’t take more than is recommended.

Amino acid supplements may receive rave reviews, but their usefulness may be overstated. BCAAs (branch-chain amino acids) haven’t been shown to have any effect on exercise performance. The only critical and unbiased review I was able to find claims that BCAAs do have a minor benefit, but only when taken in a fasted state. So unless you’re an early bird when it comes to working out, save your money for protein powder instead!

5-Move Beach Workout

micheal buckley body solutionsby Michael Buckley, personal trainer

 Here are five exercises you can easily do on the beach that will hit your entire body. Warning: prepare to get a little sandy.

 

  1. walkout exerciseWalkouts and Pushups. This is a great exercise to warm the body up as, at some point, you will hit every muscle in your body. You are going to start from a standing position, walk your hands out in front of you until you end up in a push up position, give a slight push with your palms and walk your hands back to where you started and return to a standing position. Pushups/ pushup variations. You can even add pushups in combination with your walkouts as the walkout places you in position to perform a perfect pushup. If you can’t do a traditional pushup, you can do them from your knees. Don’t worry about going all the way down to the sand. The pushup for the Presidential Fitness Test counts a pushup once you form a ninety-degree angle with your elbows. If that’s good enough for the leader of the free world, it’s good enough for me. Pushup variations and progressions include doing them while raising one leg at a time, putting your legs up on an elevated surface, or if you’re in especially good shape one –armed pushups. Changing the positioning of your arms also changes which muscles you are emphasizing.
  2. burpeesBurpees. Burpees suck, yes. But burpees suck because they’re awesome. Here’s how to do one.
  3. Prisoner lunges and twists. Place your hands behind your head without putting pressure on the back of your neck. Make sure your elbows are behind your ears so your chest is wide and your shoulders are flat. Keep your torso long and your core engaged. From this position, take a step forward one foot at a time and lunge toward the foot in front. Before bringing your foot back to return to your starting position, twist your torso toward the knee in front. Alternate sides.
  4. Body weight squats. Start with your feet slightly wider than shoulder width apart, your abs tight and your arms at your side. From that position, keep your torso elongated as your hips move back and your arms move out straight in front of you without letting your traps come up.
  5. planksPlanks. Your elbows are going to get sandy on this one. Facing down, up on your heels, pull your belly button back toward your vertebrae, engage your glutes (squeeze your butt cheeks, in laymen’s terms), keep your back flat without rounding the shoulders or arching the back. Hold.

You can build a solid workout based around those five exercises alone, progressing by adding reps and changing the length of your rest periods in between sets. Have fun (and wear sunscreen!)