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.