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!