New Year Schedule - 2013

Just a few changes that all start Thursday :)

More TRX and HardCORE Cuts

Mon

*1:05-1:50pm Whipped! Ft TRX at Columbus Circle

5:45-6:15pm HardCORE Cuts at 54th

6:15-7pm Whipped! Ft TRX at 54th

Tues

6:30-7:15am TRX MAX at 63rd (Sign-Up Required)

7:15-7:45am HardCORE Cuts at 63rd

9-9:45am Whipped! at 92nd (Now starting in November)

6:30-7:20pm MetCon3 at Greenwich

Wed

6:30-7:15am Jump N Pump at Greenwich

Thurs

6:45-7:30 Shockwave at Columbus Circle

*7:30-8am HardCORE Cuts at Columbus Circle

*9-10am TRX MAX at Columbus Circle

1-1:50pm TRX MAX at 50th (Sign-Up Required)

6:45-7:30pm MetCon3 at 76th

7:30-8pm HardCORE Cuts at 76th

Fri

6:30-7:15am Whipped! at Greenwich

8-8:45am Whipped! at Soho

6:35-7:25pm TRX MAX at 50th (Sign-Up Required)

*7:30-8pm HardCORE Cuts at 50th

Sat

OFF

Sun

11:15-12pm MetCon3 at Columbus Circle

12-12:30pm HardCORE Cuts at Columbus Circle

*1:15-2pm Whipped! at 92nd (NEW TIME)

*Indicated new or changed class from Dec.

21 classes

8 locations

0 excuses

Enjoy responsibly :)

Choice versus Responsibility

Do you have a choice or responsibility to stay fit?

RESPONSIBILITY!!!
It's up to you to take care of yourself and treat your body well. You only have one you and you're priceless. Imagine for a moment that you have two rings: one worth $100 and the other $100000. I bet you would take better care of the second one. As for yourself, there is no self-storage or special hiding place to protect yourself. How you ensure personal longevity is treating yourself as priceless. Here's a few things I say you should do as your responsibility to yourself.

•Eat natural and organic food over processed foods
•Rest when your body tells you to
•Sleep between 40-65 hours a week
•Move your body everyday with as little as a brief walk or stretch
•Train your mind everyday with as little as reading a blog post
•Feel an emotion everyday; happy, sad, comical, inspired

Maybe it's time to sit down and make a quick list for yourself. These are just a few things, but there are surely more.

Take a moment and see if these things below are done though choice or responsibly.

-make lots of money
-find love
-dress well
-practice religion
-live within the confines of the law

Enjoy my friends

Holiday Schedule Dec 21-Jan 1

Fri Dec 21

6:30-7:15am Whipped! at Greenwich

8-8:45am Whipped! at Soho

Then off to San Jose...

***SPECIAL EVENT - EQ Palo Alto

Sat Dec 22

7:30am HardCORE Cuts

8am MetCon3

Dec 23-26

OFF

Thurs Dec 27

6:45-7:30am Shockwave at Columbus Circle

9-10am MetCon3 at 92nd

1-1:45pm TRX MAX at 50th (Sign-Up Required)

6:45-7:30pm MetCon3 at 76th

7:30-8pm HardCORE Cuts at 76th

Fri Dec 28

6:30-7:15am Whipped! at Greenwich

8-8:45am Whipped! at Soho

6:35-7:25 TRX MAX at 50th

Sat Dec 29

OFF

Sun Dec 30

11:15-12pm MetCon3 at CC

12-12:30pm HardCORE at CC

1:15-2pm Whipped! at 92nd

Mon Dec 31

1:05-1:50pm Whipped! at Columbus Circle

Tues 1/1

10:30-11:15am TRX MAX at 63rd (Sign-Up Required)

11:15-11:45am HardCORE Cuts at 63rd

12:30-1:15pm Whipped! at 92nd

Look ahead for my new year schedule starting 1/2 with some minor changes.  More photos, videos, blog posts, Q&A's to come in 2013.  If you want to join my picture fit food blog on Facebook message email me!

How to stay trim and stress-free during the holidays

-How to work in exercise during the hectic-ness of the holidays?  

Plan ahead!  Once you know what you're doing for the holidays set out a workout time as you would for the work week. This probably means waking up and sweating first thing in the morning.  It only takes a little workout to make a huge difference.  Once you start sweating you cleanse the body and purify it from toxins and feel great again.  

The key to avoiding the holiday bulge is simply this.  Eat something right before you head out to your party.  I know there will be all this amazing food at your party, but it's a fat-trap.  If you tell yourself, "I didn't eat all day so I can splurge now" you're going to spend your holiday money on bigger clothes.
The battle is always won and lost in the kitchen.  My holiday tip I've been practicing for years is, "double-fisting".  Make sure to carry around a glass of water with whatever you're drinking.  Go sip-for-sip between water and the other and you'll feel fuller, take in more nutrients, and not be so hungover the next morning.

-How to deal with family drama and/or the stress of all those parties and a packed schedule.   

Treat these events like you would when training for a 5K.  You must prepare yourself for what is about to happen physically and mentally.  As in any race, you train for "what if's".  Assure yourself these unknowns will come up at your function.  Stay away from work-related issues and focus on life events, e.g. discussing an upcoming wedding.  Try to be inclusive in conversation as much as possible to avoid leaving others left out and eating mindlessly to pass their time. 

Some of these events can be long and drawn out, so don't feel bad taking a break.  I always volunteer to go on an ice run or walk the dog to get out for a moment and check-in with myself.  We often overlook "me time" during the holidays which is essential to staying on track with your health.

Jump N Pump - WOW - 12/19/12

For the years end I created one of the most challenging WOW's for class to date. 8mins round of the following - ENJOY :)

10 DB Swings
10 Push-Ups
40 Single Unders
10 Knees to Stand
10 Plank DB Transfer
40 Single Unders

How many can you do?

Keep it moving, keep on moving

Now is the time of year when it is the easiest to get distracted by others things to get in the way of your fitness goals.  I don't care what else is going on besides following through with the goals that are already set in place.  There are tons of holidays, drinks, fine wines, gourmet foods and more, but nothing is more important than you.

Remember,   "Your body is your temple, worship and take care of it because nobody else can"

Happy Holidays.

Coming soon...

~New January teaching schedule at Equinox with a few changes for the new year.

~Member Q&A:  If you have a burning question about health and fitness you want answered now just ask and you shall receive.

~Plus much more...

Jump N Pump - WOW - 12/12/12

8mins: Complete as many rounds as possible

10x5
-Swings
-Snatches
-Push-Up
-Jumps Overs
-Double Unders / 50 Single Unders

Post your results and picture at the end.

Enjoy responsibly!

Jump N Pump - WOW - 12/4/12

Here's this week's WOW, enjoy!

Complete as much as you can in 8 minutes.

50 Single Unders
50 BW Squats
50 Plank Shoulder Taps
50 Plyo Lunges

40 Single Unders
40 BW Squats
40 Plank Shoulder Taps
40 Plyo Lunges

30 Single Unders
30 BW Squats
30 Plank Shoulder Taps
30 Plyo Lunges

20 Single Unders
20 BW Squats
20 Plank Shoulder Taps
20 Plyo Lunges

10 Single Unders
10 BW Squats
10 Plank Shoulder Taps
10 Plyo Lunges

Let me know how far you got!

Jump N Pump - WOW - 11/27/12

Here's the rundown of this weeks WOW.

Complete as many rounds of the following as you can in 8mins. Do each exercise for 10 reps and repeat the list for as many rounds as possible.

1. Tuck Jumps
2. Inch Worms
3. Deep Squat to OH Arm Raise
4. Forearm Plank to Plank
5. Hip Thrusters
6. 50 Single Unders

The idea is to keep moving along and at a even pace until the last minute and then push out whatever you got left.

Enjoy Responsibly :)

Battle Ropes

Here's a quick overview of the infamous battle ropes.

Battle Ropes have been around seemingly forever and have been used to pull giant piles of brick, lever sails on ships and much more.  Simply picking up the rope and throwing it down is enough if you're trying to figure it out.  Once you get the grasp of it you can try this workout I found on youtube below. It can be used for power, strength, speed and endurance work.  What matters in the workout below is the intensity and time in each movement and total time of the workout.  Remember that when designing your own workout!

Here's the link below as well if you like to share it with friends.
http://www.youtube.com/watch?v=CfYcsCMo8wQ&feature=related

Let me know how far you made it through this workout!

Pyramid Workout #2

W/U
2x
5 inch worms
10 cross touches
15 Jumping Jacks
20 lunge presses

Pyramid Workout #2

Try this challenging 30-45mins workout with taking any breaks. If you need to rest you can take a moment where I put the line breaks.

*Means this is a weighted exercise. Choose one set of weights for the workout (I.e. 2 10lbs dumbbells).

100m Row
20 step-ups*
10 curl n press*
10 roll n touch
10 full/assisted pull-ups

200m Row
16 step-ups*
8 curl n press*
8 roll n touch
8 full/assisted pull-ups

300m Row
12 step-ups*
6 curl n press*
6 roll n touch
6 full/assisted pull-ups

400m Row
8 step-ups
4 curl n press
4 roll n touch
4 full/assisted pull-ups

500m Row
8 lateral lunges*
4 chest flys*
4 plank with side reach
4 mountain climbers

400m Row
12 lateral lunges*
6 chest flys*
6 plank with side reach
6 mountain climbers

300m Row
16 lateral lunges*
8 chest flys*
8 plank with side reach
8 mountain climbers

200m Row
20 lateral lunges*
10 chest flys*
10 plank with side reach
10 mountain climbers
100m Row - All Out!

Jump N Pump - WOW

The last 8mins of class I dedicated to a WOW (workout of the week). Every week I change up the challenge, but always incorporate the jump rope as the cardio feature.

Do as many rounds of the following in 8mins:

•10 Push-Ups
•20 Full Sit-Ups
•30 Bridges with Alt Knee Raise
•40 Alt Plank with Shoulder Tap
•50 Single Unders

Let me know how many rounds you did and stay tuned for weekly workouts like this one.

Enjoy Responsibly :)

WOD with Master Trainer Mike

It's always good to have a trainer or for me workout with one when I can. This WOD we are focusing on specific movement patterns that compliment each other (I.e. flexion/extension)

We are doing 3 sets of 8min rounds of work. The idea is to move as efficiently and effectively as possible, but not necessary very fast.

Complete as many rounds as you can in 8mins.

Each move will be executed for a total of 10 reps.

•TRX Front/Back Swings
•Burpees
•KB Swings to Lockout
•Dynamax Ball Slam Downs
•KB Sumo Squat to High Pull Catch
•Crab to Alt Push-Up

Your goal is to make it to the same place if not further every round. You get only 2mins rest in between each round.

Pyramid Scene Workout

Today's workout - Pyramid Scene!

10 reps per move followed by one min cardio (jump rope for me)

You can choose anything for your cardio move. Just keep a stopwatch, timer or clock handy for the workout.

Choose a weight for lower body and upper body. Remember the weights should be heavy enough that its difficult to finish the last rep of every move.
For me:
Lower Body - 2 40lbs
Upper Body - 2 30lbs

Start round 1 with 10 squats then cardio
Round 2 10 squats then 10 high rows then cardio
Round 3 squats/high rows/prisoner lunges + cardio
Round 4 squats/high rows/prisoner lunges/renegade rows + cardio
Round 5 squats/high rows/prisoner lunges/renegade rows/sumo deadlifts + cardio

This should be a HARD 30min workout.

Breath Easier!

I have tried several techniques to improve my breathing, but nothing really stuck. I like to find things both effective and measurable.

Try This...

Take a mouthful of water and just keep it in there for one minute. This will force you to breath through your nose. Once that challenge becomes easy try it while walking or a light jog. It may sound a bit crazy, but it has really helped out my breathing both statically and dynamically.

Fit Tip - Clean Mouth = Eating Less

Here's a piece of advice for those you find themselves snacking a lot during the day. Try carrying around a spare toothbrush, floss, mint or gum with you. Cleaning your mouth will eliminate the taste of your last meal.

Sometimes we get parched and instead of drinking water we look for food. Do you really want to down some sushi or OJ after you brushed your teeth?

My backpack also contains a small toothbrush, toothpaste and in another pocket a small bag of trail mix. If worse comes to worse I have some nourishment rather than having to get a whole meal at a store or Resturant.

Eat less without thinking about it!

Try it :)

Heat and Fire Workout

I ran my client through this workout today and was so happy it wasn't mine to do. Here's the breakdown...

Each circuit utilizes one piece of equipment for a total of 4 exercises done 3 times around. You get 30secs to recover after each 4min round.

The scheme is so simple and worked to heat up the body for 3mins and go one fire for the last minute.

1. Lower Body
2. Upper Body
3. Core
4. Cardio

Dumbbells
1. American Swing (lockout overhead)
2. Overhead Triceps Extensions
3. Plank with Cross Touches
4. Lateral Hops (spread weights out one foot apart and hop out/in/out and repeat)

Step/Box
1. Alternating Step-Ups
2. Up/Up/Down/Down (forearms on walk off push up and repeat)
3. Lateral Traveling Planks
4. Box Jumps

Body Bar/ViPR/Sandbag
1. Thrusters
2. Upper Body Rainbows
3. Plank and Push Across
4. Burpees with Equipment

This entire workout with a proper warm-up and cool down should take you 45mins.

Enjoy Responsibly :)

November Teaching Schedule

Just one addition from my October schedule and no other changes outside of that.

Mon
1:05-1:50pm Whipped! at Columbus Circle
5:45-6:15pm HardCORE Cuts at 54th
*6:15-7pm Whipped! Ft TRX at 54th

Tues
6:30-7:15am TRX MAX at 63rd (Sign-Up Required)
7:15-7:45am HardCORE Cuts at 63rd
***9-9:45am Whipped! at 92nd
6:30-7:20pm MetCon3 at Greenwich

Wed
6:30-7:15am Jump N Pump at Greenwich

Thurs
6:45-7:30am Shockwave at Columbus Circle
1-1:45pm TRX MAX at 50th (Sign-Up Required)
6:45-7:30pm MetCon3 at 76th
7:30-8pm HardCORE Cuts at 76th

Fri
6:30-7:15am Whipped! at Greenwich
8-8:45am Whipped! at Soho
12:15-1pm Jump N Pump at 43rd
6:35-7:25pm TRX MAX at 50th (Sign-Up Required)

Sat
OFF

Sun
11:15-12pm MetCon3 at Columbus Circle
12-12:30pm HardCORE Cuts at Columbus Circle
1-1:45pm Whipped! at 92nd

***Indicated new classes from October

19 classes
9 locations
0 excuses

Enjoy responsibly :)

You can always bring a friend into class who isn't a member, but must let me know the day prior.

Newsletter:
Just attended an amazing functional bodyweight training workshop this past weekend - Animal Flow with Mike Fitch. This program integrates several styles of movement including: capoeira, break dancing, yoga flight work, and more. As he states, this program isn't for everybody. It is for those who are injury-free and looking to learn how to move more freely. I've been playing around with it lately and lovely it. I feel all the good soreness without the inflammation associates with weight lifting or repetitive cardio.

You just may see me teaching this class in the new year. As for now keep your mind and body refreshed and try a new class. Don't forget that most Americans gain weight between Halloween and Easter. Be smart about your training and eating habits now so that the winter time won't swallow you up!

PS - Look for new classes and more TRX at Westside and downtown locations in 2013 :)

Dirty 30 Workout

As you may have guessed this workout will focus on the rep count - 30. The workout will be done in this fashion.

A-B-C-D-C-B-A rest (1/4 of work time)

This pyramid workout will have the easiest exercises at the beginning and end.

A- Body Weight Squats
B- Push-Ups
C- Burpees
D- Up/Up/Down/Down

The whole routine should take 6-8mins.

A- Plyo Split Lunges
B- Bench Dips
C- Tuck Jumps
D- Inch Worms

This routine should take 8-13mins.

Now go back and do routine 1 and 2 again. Can you beat your time keeping to the same work/rest!?!!

Time Crunch Workout

Ever rush into the gym just thinking, "I have to get out of here in 30mins."

Here's the perfect workout for you that will test and tax your entire body.

The workout consists of a 3 exercise circuit done for reps.
Round 1 30/30/30
Round 2 20/20/20
Round 3 10/10/10

Today's focus is on these 3 pieces of equipment: Battle Ropes, Med Ball, 20" Box.

Remember to do all reps for each round and then move on to the next round with ZERO recovery.

Set 1 -
•Double Rope Slamdowns
•Chest High Wall Ball
•Box Jumps

Set 2-
•Outside Circles
•Overhead Wall Ball
•Single-Leg Step-Ups (total reps/side)

Set 3-
•Criss Cross
•MB Push-Ups
•Single-Leg Step-Downs (total reps/side)

Each round will get faster ad take more out of your system.

Enjoy Responsibly :)

The "300 Workout" (Body Weight Edition)

This workout is based on the simple 100 workout formula which is...

Complete the follow reps per round with minimal rest.
•1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1
19 rounds = 100 reps

We are going to do this scheme with 3 exercises per round.

Exercises:
1. Burpee w/ push-up chest to floor
2. Box Jump 20"
3. Inch Worm (toes to plank)

This workout should take approx. 30-45mins.

Let me know how is goes and any similar repped workouts that you love!

Lose weight INSTANTLY!

How can you make fat disappear in mere days?

As fall is now upon us there is a lot of changes. Some of these changes are great and, others not so much, and some go undetected.

I ask you to consider this...

Drink more water during this time of change. It is easy to do during the warmer months because it cools us down and replenishes water lost from sweat. This season we tend to start wearing more clothes and slowly reduce activity. We will start to eat hotter meals, drink and consume more as well.

For October my challenge to you is drink a full glass of water every time you're hungry. I bet you close to 25% of the time you're just thirsty and will satisfy that craving. After drinking if you're still hungry than eat. You WILL eat less due to drinking water, it's proven!

Remember drinking water is good and often overlooked as part of your diet.

Lululemon Shoot Setp 2012

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	September 23, 2012
Hello Brooklyn, you animal! Scott Katzenstein will ignite the animal deep inside of you! He utilizes this animal flow move to bridge the worlds of yoga and strength training. You can find this move and many other challenging maneuvers in his classes at Equinox. Whether you train with Scott privately or in a group, he will bring out that inner animal in us all! Scott is wearing Light As Air Short Sleeve shirt in Heathered Deep Shore and the 7" Surge Short with a built in brief liner, perfect for the gym, running and cross training. I just finished a shoot with Lululemon a few days ago at an old tobacco factory in DUMBO.  This was for a product notification which lets people know what new products are coming through their company and is also sent as an email to their subscribers.  We decided to take a pose from Animal Flow that is such an amazing way to work your body.  I use some moves throughout my core conditioning classes to get people to use and understand their bodies better.   After finishing this shoot I realized more than ever that if you want something you must go after it.  You may not get it the first, second or tenth time, but do not give up.  Failure is giving up before it's time to do so.  Use your references and resources and you will make it happen!

CMC

Q - What is the CMC?

A - Civilian Military Combine is an adventure race that takes components of Tough Mudder combined with CrossFit strength challenges.

The race starts off with the PIT instead of a traditional starting lining.

Pit - 4 exercises for reps accumulated within 90 of work and 30 seconds of rest. You move from one station to the next until all 4 components are finished.

•Burpees - Chest to Floor
•Kettlebell Swings - To lock out
Men 20 kg Women 12kg
•Thrusters - To lock out
Men 75lbs Women 45lbs
•Box Jumps - 24" Box

Most scores will range between 100-200.

After all this you have a quick 2 minutes to grab food and drink to recharge for the 5 mile obstacle run.

You get scored on a bell curve to tabulate your final score.

I got 151 reps in the PIT, (though I counted 168) and ran the course in 52:27. My time placed me 77th, but my PIT score wasn't as great so overall I placed 114/1500.

I'll take that for my first CMC and will definitely train harder for the next one!

Move Your Body (Weight)

There's no quite like moving your body around like a kid. I recently got back into climbing rope. After taking a crossfit class which we had to do rope climbs I was left craving more. Luckily for me the gym I train at has ropes and everything necessary to climb.

Nothing compares to doing something to failure and knowing if you fail that you better be ready to land.

Here's a simple workout I had my client do this morning.

1 Rope Climb to Touch
1 Burpee
1 KB Squat (60lbs)

We add one rep every round until we finished at 10/10/10 30mins later!

Bored with your workouts?

Switch it up!

Your body physically and mentally needs a change once in a while. Here's a few reasons why change is GOOD for you.

1. You'll stimulate your mind which increases association of movement AND will burn more calories (according to a Harvard study comparing mentally associated vs disassociated movement 2012).
2. Your bones, joints, and muscles could use a break from repetitive movement. Always performing the same specific movement patterns can lead to imbalance in the body.
3. You may find something that you really love and are passionate about that you never knew. Jumping rope and TRX are my new favorite workouts, but only picked them up a few years ago when I saw others playing with them.

Try something new the next time you decide to sweat. I guarentee you will not regret it!

January Teaching Schedule

Just a few changes that all start Thursday :)

More TRX and HardCORE Cuts

Mon
*1:05-1:50pm Whipped! Ft TRX at Columbus Circle
5:45-6:15pm HardCORE Cuts at 54th
6:15-7pm Whipped! Ft TRX at 54th

Tues
6:30-7:15am TRX MAX at 63rd (Sign-Up Required)
7:15-7:45am HardCORE Cuts at 63rd
9-9:45am Whipped! at 92nd (Now starting in November)
6:30-7:20pm MetCon3 at Greenwich

Wed
6:30-7:15am Jump N Pump at Greenwich

Thurs
6:45-7:30 Shockwave at Columbus Circle
*7:30-8am HardCORE Cuts at Columbus Circle
*9-10am TRX MAX at Columbus Circle
1-1:50pm TRX MAX at 50th (Sign-Up Required)
6:45-7:30pm MetCon3 at 76th
7:30-8pm HardCORE Cuts at 76th

Fri
6:30-7:15am Whipped! at Greenwich
8-8:45am Whipped! at Soho
6:35-7:25pm TRX MAX at 50th (Sign-Up Required)
*7:30-8pm HardCORE Cuts at 50th

Sat
OFF

Sun
11:15-12pm MetCon3 at Columbus Circle
12-12:30pm HardCORE Cuts at Columbus Circle
*1:15-2pm Whipped! at 92nd (NEW TIME)

*Indicated new or changed class from Dec.

21 classes
8 locations
0 excuses

Enjoy responsibly :)

WOD - 9/18/12 (4 days till CMC)

Focus on posterior chain, strength and power.

W/U
10 Gorilla handstand prep
10 Pull-ups
10 Tucked Push-ups to ext plank
10 Pull-ups

Workout
2000m row - 7:28
1 DL (225lbs) - 1 Front Raise (45lbs)
2:2, 3:3, 4:4... Until 10:10
1min recovery and repeat
2000m row - 7:48
1:1-10:10 *take your time here are your form will start to breakdown.

Total Time 45mins

Stretch and FOOD!

WOD - 9/17/12 (5 days till CMC)

Technique Day

W/U
20 Jumping Jacks
30 Squats
20 Leg Kicks
PVC Shoulder Mobility and Hip Openers
10 Bar Thrusters
10 Burpees
10 Swings - 24kg
10 Box Jumps - 24"

Workout:

Thrusters
Burpees
Box Jumps - 24"
Kettle Bell Swings - 24kg

Each round is 1 rep of each move without rest until all 4 are done. Rest only enough to reduce HR 20-25%. Each consecutive round add 1 of each. (2,2,2,2 then 3,3,3,3...) until you finish with perfect 10's!

Focus on form of Thursters and speed through the other 3.

Why should I hold it!?

We're talking about holding a position, pose, or posture.

Q: What are the benefits to an isometric hold?

A: "Isometric exercise or isometrics are a type of strength training in which the joint angle and muscle length do not change during contraction (compared to concentric or eccentric contractions, called dynamic/isotonic movements). Isometrics are done in static positions, rather than being dynamic through a range of motion." (Wikipedia Updated February 2012)

Let's review a few isometric positions before breaking down the science further.  These are a few very common isometric positions people practice;
1. Plank
2. Air squat or Wall sit
3. Handstand
4. Standing
I'm going to stop and have you think you a second about number 4.  You most likely haven't thought about standing as exercise or fighting to maintain a position.  More than anything else, your body needs to be strong to hold certain positions, move about, and return to hold a position.

The workout below is me attempting work on the parallettes for the first time.  I'll add in that I'm 4 months post-op carpal tunnel release surgery at this time.

The point of this series is to see if you can move, hold, and move again.  My planche isn't great, but this was only my first attempt.

My entire workout was this L-hold to planche 15 times and roughly 20mins jumping rope after.  Give it a shot!



The video below was taken a few months back at Equinox - Chelsea.  A few of these gyms have parallettes on the floor, so ask a trainer if you can't find them yourself.

This is a breakdown of what you should look like at each stage of this movement.

Want stronger, not bigger legs?

I put together a few workouts that will get your legs stronger, not bigger. Each workout focuses on the muscle fiber types that you have and works all of them. You have two fiber types; one that exhibits short-term high intensity work and the other for long-term sustainable work.

These 3 guided workout will work both of them as well as giving you a great sweat!

Here are the workouts below and I suggest you start with the first regardless of your fitness level.

#1 - Beginner
This fun beginner leg workout will leave you craving to work up to the advance series.  Lay out a yoga mat or start on a softer surface on your back.  Plant your feet down and bridge your hips up and down for a rep.  Then roll back and forth till you come up to your knees.  From here push your bodyweight back and up to stand.  (This is the first part of the video below)  From the top slowing squat all the way down and arrive back to your knee, roll back and plant your feet down to starting position.

3 sets of 20 reps with 60 secs rest should be all you need to kickstart this program

#2 - Intermediate
Start off with your right leg taking a forward lunge, side lunge, then reverse lunge. Circling the clock continue with your left leg reverse lunge, side lunge, then forward lunge. After your 6-lunge clock move onto 10 single leg deadlifts with your right then left leg. Rounding off your set end with 10 squats touching fingertips to the ground. All of this is one set and here's the workout.

1 set of leg complex - 30secs rest
2 sets - 45secs rest
3 sets - 60secs rest
2 sets - 30 secs rest
1 final set

You can always advance this workout by adding weights or jump squats over regular squats.

#3 - Advanced
Start down on your knees and imagine you are swinging a kettlebell. Pop your hips up to raise upward and land in a deep squat. From here take a high jump upward and land in another deep squat. Place your hands down and kicks your legs back. Bend your knees and drop your weight to knees as where you started.

Do this repeatedly as a countdown workout starting with 10.

10 - rest 100secs
9 - rest 90secs
8 - rest 80secs
7 - rest 70secs
6 - rest 60secs
5 - rest 50secs
4 - rest 40secs
3 - rest 30secs
2 - rest 20secs
1 and done

If you really want a challenge...
On the even numbered rounds land from your knees in a split squat, jump high from there and land with the other leg in front. Alternate the front leg each time for the even rounds.
You can add a push-up too :)

Animal Flow

Have you tried Animal Flow yet?We all move in certain ways and patterns, but when it comes down to it we are all just animals.  I recently took up this training style to add into my repertoire.  The idea is moving the way animals do to develop better total body strength, power, and cardio.  If it's good enough for them, then it's good enough for me.  I've found this style works well for a move or two, but most of my clients don't want to move like this for an entire session.  I've tried integrating some moves into my fitness classes, but only basic moves thus far.  It takes a certain person to want to move around on all four and exert themselves in funny positions.

Fitness is about enjoying movement and your body.  So give things a try and decide for yourself if you like it!

Row, Row, Row your weight

Did you know rowing is easier for bigger people?
-I know it sounds counterintuitive, but let me explain. First off the taller and longer you are, the better levers your hips are. The more space between your hips and ankles means that you can create force over a lager distance. Secondly, if you weight more you thusly have more mass. The greater mass sliding on the rowing seat means the great force you can produce. Usually heavier people are more challenged to perform cardiovascular movement. Not here!

Here's a few tips on rowing...
1. It's ALL LEGS!
It's actually 60% legs, 20% core, 20% arms. However, if you focus on all legs, your core and arms will naturally moe through the movement.
2. 1:2 Cadence
Try counting to yourself the next time you row. On the way back count 1, then 1,2 on the way back in. This will allow you to get maximal power and efficiency while giving you body ample rest for the next pull.
3. LCA-ACL
No that's not something in your knee. This means on your pull (Legs-Core-Arms) and when arriving back (Arms-Core-Legs)
4. Pull the stick to your sternum
This technique will allow your arms to allow clear your legs and won't till your shoulders. Some people may pull with elbows close, some wide, and some in-between. Just try it and figure out what works the best for you.


Here's a great link of rowing form and technique from Concept 2. They are one of the leaders in indoor rowing.

TRX MAX - WOD - 9/11/12

Welcome back to your weekly TRX MAX - WOD. This week our focus is stability and rotation within class. You'll noticed a few movement have advanced from last week.

Check it out...

TRX MAX - 3 stations consisting of 4 exercises and a total of 12 minutes of work at each station.

Station 1 - TRX/DB
Left Arm TRX row to uppercut
Right Arm TRX row to uppercut
DB swings
DB power snatch

Station 2 - MB/BB
MB overhead slamdowns
MB toe touch to overhead rotation (5 per leg)
BB OH reverse lunge
BB upright row

Station 3 - Jump Rope/BW
Jump Rope 75%
Jump Rope 90%
Inch Worms
V-Situps

Enjoy Responsibly :)

WOD - 9/9/12 (13 days till CMC)

Goals: how many rounds can you do with 1min rest?

W/U
40 Figure 8's (Jump Rope)
10 Shoulder openers (PVC)
10 Standing Ext Hip Rotations
10 Standing Int Hip Rotations
20 V-Situps

WOD - complete 1 set then rest 1min. Each round add one set till you can't finish an exercise.

Set 1 go slow and focus on form. After that - Enjoy :)

10 Tuck Jumps
6 Snatches - 95lbs
3 Handstand Push-Ups

How many rounds did you get?

Why I love fitness!

Do I love lifting weights
3 sets
10 reps
30-60secs rest

Not really...

Do I love to move, experience, learn new skills and techniques

Hell ya!

To me fitness is enjoying whatever activity you are partaking in. That maybe as strenuous as a Mud Run or calming as Yoga class.

A few day ago I went to my friends group fitness class for the first time and it was totally what I needed. He's a SUPER-high energy person normally, but brought even more to class with his Dr. Seuss take on fitness. Also, this week I decided to give CrossFit a try and loved the workout, team camaraderie, and the fact that we were climbing rope as part of the workout.

I see fitness like my job, "do what you love and never work a day". We all know that one.

"enjoy your body, you've only got one of them"

If I was to Rate An Instructor...

With today's internet age there's no hiding criticism or compliments. People blog, tweet, and Facebook more often than call their loved ones. You either can embrace it, or ignore it. Either way it's going to be out there for the world to view, good or bad.

I cherish the fact that members take time to write about their experience in class with whomever they took class from. My fiancée on the other hand likes to stay more in the shadows and keep the experience within the studio walls. As much as I see her point, we both look at rottentomatoes.com before renting or going to a movie.

As a long time (nearly 10 years) in the fitness industry both teaching and training I've seen and taken a lot of classes. With numerous certifications in my pocket I have a good idea of how things should be run in a room. Everybody has their own style, but certain things should always remain.

What I look for when taking a class is...
1. Is the instructor there 5-10mins early to setup class and greet new members.
2. Is the instructor prepared to teach (clothes, music, mic...)
3. When class starts is everybody setup in an orderly manner.
4. When describing the class, is it concise and then asks for issues/injuries before starting.
5. Can you clearly hear and understand the instructor.
6. Are they attentive to watching and correcting improper form and technique.
7. Is it their own workout or yours.
8. Is the music on par with the format (yoga-calming, spin-driving beats, step-uptempo...)
9. Was your time spend efficiently in the allotted time with a proper warm-up, workout, and cooldown.
10. Lastly, did you take away an experience from that class or if given the script you could just do it yourself.

Those are my 10 things to look for if I was rating instructors.

This wouldn't be complete with referencing and thanking rateyourburn.com. This website allows the members to rate their class experience and whatever their individual guideline is. It's great, but also hard to take too much away from an anonymous review. I understand it's the backbone of the website, but I'd rather have somebody tell me if they loved or hated my class!

Quick Jump Rope Workout

On the go and need a quick workout...

Throw your jump rope in your bag or luggage and try this quick fix.

Use your fancy phone, watch or clock to keep time.
1min Jumping Rope
20 Push-Ups
1min Jumping Rope
30 Air Squats (elbows to knee)
1min Jumping Rope
40 Planks w/ Alt Knee Tucks
2min Jumping Rope (All Out)

That should take ~8mins and leave you completely winded. Take 2mins maximum between rounds if you dare to take the challenge.

Beginner - 1 round
Intermediate - 2 rounds
Advanced - 3 rounds

-Perhaps you want an easier workout?
Here's a workout I wrote for Equinox.

http://q.equinox.com/articles/2012/01/jump-rope-workout

-You can also try this workout I wrote for Fergie and Cosmopolitan.

http://www.cosmopolitan.com/_mobile/celebrity/news/jump-rope-workout

Enjoy :)

WOD - 9/4/12 (2 1/2 weeks till CMC)

Goal for the W/O is just to complete it with no breaks or rests.

W/U
1/2mile run + 1min treadmill push

Complete the 4 rounds as follows
1. 40 Double Unders
10 Sumo BB Squats - 115lbs
10 Box Jumps - 24"
10 Handstand Push-up
(TRX can be used for assistance for handstand or regular push-up mod.)

2. 30 Double Unders
10 Sumo BB Squats - 115lbs
10 Box Jumps - 24"
10 Handstand Push-up

3. 20 Double Unders
10 Sumo BB Squats - 115lbs
10 Box Jumps - 24"
10 Handstand Push-up

4. 10 Double Unders
10 Sumo BB Squats - 115lbs
10 Box Jumps - 24"
10 Handstand Push-up

If time allows, finish with an easy 3mile run @8min pace.

TRX MAX - WOD 9/4/12

-3 stations of rotating work
-Each station contains 4 exercises for 1min each
-3 rounds are performed at the station (12min per station)

1.TRX/DB
SL TRX Squat/Deadlift
" "
DB Swing
DB High Pull

2.MB/BB
MB Slamdowns
MB Rainbow Chops
BB Front Squats
BB OH Hold

3. Jump Rope/BW
Jump Rope 80%
Jump Rope 90%
Up/Up/Down/Down
Alt toe-finger sit-ups

Q: What makes this class so special and different from other classes?

A: It's all in the broad programming of the class format to hit every part of the body. Within the class you should get a; push, pull, 2 different hip hinges, core stabilizer, core mobilizer, core rotation, cardio, power, isometric hold. What you also get is accountability. For the minute round you can easily quantify the work done each class and each week. Simply count reps for the first and last round at each station.
Are they close?
Did you get stronger as you went on?
Did the movement become easier?

Most group fitness classes are based around cardio with some using weights and/or other props to get strength work done.

This class looks very similar to a circuit you and your trainer might do. Since its based on time over reps you can work at your pace through the class.

The purpose of this class is to hone in on each specific movement for that minute. I look for slow, controlled, and precise movement for that minute.

If you are looking for a great STRENGTH based class, come try TRX MAX!

Labor Day Spin Mix

Labor Day Spin Mix

W/U - 5min flat with 4x 20sec speed bursts
Gears - 10min moving through 3 gear, 66rpm, 90rpm, 120rpm
Climb #1 - 5mins steadily adding resistance with the last 2mins standing
Pyramid - 7mins Sprints on a flat 20/20, 40/40, 60/60, 80/80
Climb #2 - 5mins standing heavy climb
Reverse Pyramid - 7mins Sprints on flat adding resistance every level to the end

C/D - 5mins and stretch

1. Spectrum (Say My Name) (DDei&Estate Remix) 5:49 Florence & The Machine
Progressive
2. Sparks in Paradise (Steve Gilek Extended Bootleg).mp3 6:45 Fedde Le Grand, Nicky Romero & Coldplay Summer Bootleg Pack Vol. 1 Progressive House
3. Too Late For Bong! (Angelo Scalici Mashup) 7:37 Deniz Koyu vs. Dirty South vs. Evermore House
4. Don't Wake Me Up (Michael York Remix) 4:10
5. Sebastian Ingrosso & Alesso feat. Ryan Tedder - Calling (Lose My Mind) (Sean Garnier & Nick Morena Remix) MASTER 26-08-2012 6:15
6. Touch Me (Jump Smokers Extended) 6:12 Katherine Mcphee Touch Me - Remixes Club 100
7. Where's The Train? (Stelmix Mashup Radio Edit) 4:02 MixmstrStel pres. Quad City DJs vs. Rihanna vs. Various Artists VA-Hot Mixes 4 Yah! #5
8. World Explode Let's Go (Erick Decks Private Mashup) 4:42 Calvin Harris ft. Neyo Vs. Erick Decks
9. Equinox [Henrik Schwarz Remix] 6:08 Code 718 Equinox (Henrik Schwarz 2009 Mixes) House

WOD - 9/2/12

W/U
Shoulder and Hip Mobility
Dynamic Warm-Up
5min Jumping Rope

Countdown of the following (conditioning workout)
Row 1000m
Clean 95lbs 12x
Press 95lbs 12x
Row 800m - Clean 10x - Press 10x
Row 600m - Clean 8x - Press 8x
Row 400m - Clean 6x - Press 6x
Row 200m - Clean 4x - Press 4x

Total Rowing Distance: 3000m
Total Weight Lifted: 7,600lbs over 80reps

Goals: Work on form of all 3 movement while staying below 85% the entire workout

How to create an amazingly simple workout

One of my favorite types of workout is a "Countdown".

Huh?

A Countdown is simply this...
Takes 2, 3, or more exercises that are non-competitive (upper v. lower or strength v. cardio). Start with a challenging number of reps for the exercises e.g. 10.

Let's says you do this workout
Tuck Jumps / Push-Ups
Start at 10 reps for each move and then move down to 9 each without rest. There's no rest in this workout till its completed. I always finish with 1 rep of each which gives me a huge sense of accomplishment!

Most countdown workouts will take you 5-10mins and you're done for the day. It's a very hard, quick and effective way to burn calories while challenging your body. Keep in mind to watch your form as you get tired.

Try mine or make-up your own. It's a holiday weekend so make it quick and enjoy your friends and family.

What did the Five Finger say to the foot?

I've been religiously wearing my Vibram (Vee-Brum) Five Fingers for over 3 years now. What I've learned over that time is how to react to the floor. That has allowed me to more efficiently and effectively walk, run, jump and stand.

Follow me for a second while I attempt to simulate your brain. The largest organ in your body is... Your skin! It's very challenging to stimulate your skin without contact, damn near impossible. We wear more clothes in the colder months to keep us warm and close off much of our skin from that cold stimulus. Adversely in the warm summer months we wear less and allow our skin to get stimulated by the sun and experience more i.e. sand, water, etc...

Now tell me showering doesn't feel good. It does for a few reasons, but mainly it "feels" good because your nerves are getting stimulated by the water.

Back to my point - What the VFF accomplished is creating a minimal sneaker that allowed you to feel the ground without being completely barefoot. I'm totally an advocate for barefoot conditioning, but the mainstream public rather have something on.

In college we test, "ground reaction force" which is the amount of pressure one's body hits the ground. We found out that people created more force with the more cushion between them and the ground.

For example, if you were to run on gymnastics mats vs concrete the forces applied would be different.

Let's break it down..
Force = Mass x Acceleration
F=MA

Your body mass is fairly constant, however you can change the acceleration and/or deceleration to the ground.

As humans we have a muscular system that moves our skeletal system to get around. Say you jump up, you dictate how soft your landing is. While in motion you can only control your deceleration force towards the by increasing the time that force is applied.

Huh?

Say I jump into a pool with 3 feet of water, my impact force at the bottom of the pool will be low. Now jumping into that same pool without water I could produce the same low impact if it takes me the same time to hit the bottom. It could happen, but would require your entire body to react slowly to the ground from a pencil to fetal as you touched the floor.

Another amazing benefit of these funky sneakers is the toe box.

What's that?
-The space distal from the balls of your feet.

The toe box is open and wider than almost all sneakers on the market and it has toe separation. That allows you to be more stable on your forefoot.

Lastly, it looks bad-ass and people know your serious about your fitness if you're rocking a pair of VFF.

Which is best for you?
Check out birthdayshoes.com for all the latest and greatest reviews of VFF and all barefoot/minimal conditioning shoes.

September Teaching Schedule - Equinox

Mondays
1:05-1:50pm Whipped! at Columbus Circle
5:45-6:15pm HardCORE Cuts at 54th and 2nd
6:16-7pm Whipped! at 54th and 2nd

Tuesdays
6:30-7:15am TRX MAX at 63rd and Lex
7:15-7:45am HardCORE Cuts at 63rd and Lex
6:30-7:15pm MetCon3 at 12th and Greenwich

Wednesdays
6:30-7:15am Jump n Pump at 12th and Greenwich
7:45-8:30pm MetCon3 at Columbus Circle

Thursdays
6:45-7:30am Whipped! at Columbus Circle
6:45-7:30pm MetCon3 at 76th and Amsterdam
7:30-8pm HardCORE Cuts at 76th and Amsterdam

Fridays
6:30-7:15am Whipped! at 12th and Greenwich
12:15-1pm Jump n Pump at 43rd and 5th
6:30-7:20pm MetCon3 at 50th and Broadway

Saturdays
OFF

Sundays
11:15-12:05 MetCon3 at Columbus Circle
12:05-12:35 HardCORE Cuts at Columbus Circle

The Gym vs. The Box

Yesterday I went to a training/meet-up for one of my upcoming races - Civilian Military Combine.  The founder, Sean Rogers, went through the short history of the CMC and other like adventure races that started with Tough Mudders inception merely 28 1/2 months ago.  There's something to training together for a race that really gets you fired up.  It felt like nothing else I'd experienced in the 25 years of playing sports growing up.  It's one thing to help out other people achieve success, but it's almost weird to have everybody helping each other out as direct competitors.

This bring me to my point of writing today. "The Gym vs. The Box"

I've been working at different gym since 2004 and exclusively Equinox since 2008.  I have seen and experienced few moments where members truly interact with one another.  Being a personal trainer I work one-on-one to develop skills, functional movement patterns and rehabilitate injuries for my clients.  As a group fitness instructor I try day in and day out to get people to interact with myself and the class, but it happens sparingly.

The few times I have gone to a CrossFit studio (Box) I have always felt warm and welcomed.  A few things I've noticed every time I walked into a Box is:
1. Everybody wants to be there to either learn some skill/technique or crush their workout of the day (WOD)
2. Nobody is walking around with 3 broken arms and 12 months pregnant.  (People know what they can or cannot do)
3. People are interacting with one another and not because they are told to!

I guess my takeaway from this is, "Can I bring some of this mentality to The Gym?"

Let's see...


P.S. Thanks everyone who was their yesterday leaving it their on the Pit floor

Everyday is a chance to learn

This week I attended 3 different group fitness classes with some outstanding instructors.

2 classes were barefoot conditioning/cardio and the other was a circuit style bootcamp.

What I took away from all of these classes was an experience more than a workout. I sweat, burned calories, and worked hard in all 3 classes. However, I felt connected to only one class that I took. Only one instructor made me feel like I was there and that I mattered.

BRAVO!

That's the experience I hope to give my members in every class I teach.

Mock Food?

Another passion of mine is cooking and creating unique dishes.

I love to watch Food Network and see what crazy ideas are tossed around the kitchen.  On Facebook, I recently setup a food blog for people to post, share, and ask questions about food - Picture Fit.

This week my goal is to make a dish using ingredients that I don't eat or cook with - Cauliflower.

Below is the recipe I've found for Mock Garlic Mashed Potatoes using cauliflower.

http://www.foodnetwork.com/recipes/george-stella/mock-garlic-mashed-potatoes-recipe/index.html

More photos, foods, and fitness to come!