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 :)