It happens every time a new member joins a gym or starts a new exercise routine.  Once the initial soreness subsides, they feel some quick gains and feel much stronger almost immediately.  Is it because their muscles have exponentially because they came in contact with a dumbell?  Of course not.  As your body learns a new movement, it makes notes on the movement pattern, giving meaning to the adage, “practice makes perfect.”

When you first begin an exercise routine, with a NYC personal trainer or on your own, you are teaching your body new exercises or movement patterns.  Like learning any new movement, are slower and possibly may feel a little clunky or clumsy.  Much of learning the new movement is about balance and coordination.  For instance, when standing on one leg doing knee bends. Your brain is communicating with your with your body.  On your first attempts, your brain is sending out signals to many different parts of your body.  In many cases, many of those signals are sent errantly, making the movements less efficient.  You may feel wobbly, like you are about to lose your balance.  As your body repeats the movements, it begins to know which muscles are involved and which are not.  Thus, eliminating communication with uninvolved areas and redirecting energy towards more involved areas.  This is a process that is repeated over and over until, the movement is completely refined.  The movement can now be done with very little thought beforehand.  The training adaptation is complete.

Given the body’s penchant for learning, it is important that proper form be learned from the beginning.  It takes 300-500 repetitions to learn a movement pattern and 3000-5000 to break a bad movement pattern and relearn the correct way.

Returning to an exercise routine after a long layoff is another time where this can be a factor.  If you’ve performed the exercises properly in the past, it is a good bet you’ll return to form pretty quickly.  However, you may still want to have someone such as a personal trainer NYC manage your first few workouts to be sure.

It’s motivating to feel the positive impact of those first few weeks at the gym.  Acknowledge that they are not just a show of muscular gains, but also of due to improved communication of your brain and muscles to improve your balance and coordination.  This improvement, when learned correctly, will be invaluable to all of your future workouts.

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       Certified Health Coach

       Certified Natural Foods Chef

It’s a myth that healthy food is expensive.  Here is a list of 11 super nutritious foods that will nourish your body and won’t break you bank account.  Enjoy!!

1. Dried lentils: A bag of lentils costs less than two dollars, is an excellent source of fiber and vegetable protein and can be used to stretch out stews, vegetables, etc. Also great as a soup or side dish.

2. Brown rice: Excellent source of fiber, whole grain, and loaded with nutrition. Also can be used to make up for using less meat, in side dishes, soups, etc.

3. Canned salmon: Excellent source of omega 3 essential fatty acids, protein, and calcium. Easily stored in the pantry and used as a dip, in casseroles, or as patties.

4. Oats: Excellent source of soluble fiber.

5. Eggs: Great source of protein, can be eaten at breakfast, lunch or dinner. Very portable when hard-boiled.

6. Whole-grain pasta: One box of pasta can have seven to eight servings. Can be used in soups, salads, side dishes and main dishes.

7. Dried beans: Can be bought cheapest in bulk. Excellent source of protein, high in fiber, and filling. Try lentil, kidney, red, black, garbanzo, pinto, etc.

8. Apples and oranges: Buy in a bag to get cheapest price, will stay good in the refrigerator for long periods of time.

9. Frozen vegetables: Can be fresher than non-frozen produce. Easily incorporated into other dishes, quickly cooked, and excellent source of nutrition.

10. Seeds: Many seeds can be purchased inexpensively, check the bulk food aisle. Flaxseeds are high in fiber and omega 3’s, sesame seeds are loaded with calcium, pumpkin seeds are high in protein and nutritional benefits.

11. Nuts: Purchase in the shell to get the cheapest price, or check the bulk aisle. Excellent source of protein, high in nutrition. There are many varieties: peanut, walnut, pecan, almond, cashew, pistachio, brazil, hazelnut.

To schedule your free Break-through Nutrition and Wellness :30 minute phone health consultation or sign up for my Superfoods 101 Nutrition and Cooking class, call Lisa at 212-243-4803.

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It”s no secret that everyone who goes to the gym is seeking to get fit or stay fit to live a healthy lifestyle. Yet, our gyms are a germ-fest at every dumbell, treadmill, machine, and mat.   For everyone”s safety, wash your hands and wipe down your equipment.

When you”re sick you can”t go the gym.

As New Yorkers, we enter the gym from many different well populated venues.  People travel to the gym via busses and subways, coming from offices, stores, and apartment buildings.  With the scores of people utilizing all of these places, seats, handrails, door handles, and buttons become veritable hotspots for sharing germs.  Do yourself and everyone a favor and wash your hands before beginning your workout.

I find it ironic that most of us will wipe down the machine or mat ONLY after we”ve used it.   We don”t want others to have to deal with our germs, but why should we have to deal with theirs?  Grab a gym wipe and clean the machine before using it.  You”ll avoid using a sick day.

Studies in past years have shown that only 1 in 6 people will was their hands after using the bathroom.  The number of unwashed hands must SA players have quite a few casino s that cater to their needs as far as games go and with many online casino s offering special incentives for SA players there are a ton of reasons players should log in and play at their favourite SA online casino . be starkly higher at the gym.  With only a small percentage of people washing their hands or wiping down the equipment, how can you afford to take chances?

If you use a personal trainer NYC, encourage them to follow the same ethos. They spend more time at the gym than you.  A personal trainer NYC needs to set the example as a teacher and advocate ensuring that you learn proper form and gym etiquette. They essentially touch the weights more than most members, as they are constantly handing them to their clients and placing them back where they belong.  They should be advocating for others to wash their hands, as well as encouraging the wiping down of equipment.  Plus, if they get sick you”re more likely to miss a session.

After a sweaty, intense workout, it’s not only the right thing to do, but wiping down the equipment and putting it back keeps everyone safe from illness and injury.  Enjoy your workout!

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Consistency is Key to Your Exercise Plan

by glenn on December 7, 2010

Exercise is hard, but it is not the Everest that so many people make out to be. When starting an exercise routine, it is important to have a good sense of when you’ll be fitting it into your day and how many times during the week.  You need to be sure you are setting aside enough time for your session enough times per week. This schedule does not have to written in stone, but it should be adhered to as much as possible. Realizing that things come up and schedules change, you need to be flexible in fitting your workout in some days. Consistency is a key factor in sustaining a successful fitness program.

For the average person beginning a fitness program, three to four times per week for an hour each time, seems a realistic goal. However, what happens when a meeting runs 30 minutes over and you won’t get your one hour at the gym. The initial thought may be to just blow off the gym for the day and tell yourself that you’ll make it up tomorrow. Is that the smartest decision? Absolutely not. The sensible decision is to grab your gym bag and head over to the gym for an abbreviated, uptempo session.

The simple fact is that you don’t know what may get in the way tomorrow. Maybe nothing, but you need to be ready. If you miss today, then tomorrow is another meeting gone awry, the pressure builds inside to make your next session count with extra time and extra sets. But time is what you haven’t had these past several days, so why assume that you will have it tomorrow? This is how your your climb up exercise mountain becomes a demanding trek to the summit of Mt. Everest.

The smart move is to take the 20 or 30 minutes you’re given sometimes and embrace it.  A late meeting, a sick child at home, or a family obligation could cause you to miss a workout.   Building that consistency and routine into your daily lifestyle is as important as the exercise itself. Prepare yourself ahead of time for this situation and make a plan. If you aren’t sure what to do, enlist the services of a personal trainer. Tell them what you are looking for and they’ll develop a plan for you.

The bottom line is if you are committed to your exercise routine, then you need to take advantage of any available time efficiently.

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Self-Image and Habits go Hand in Hand

by glenn on November 24, 2010

Whether we like it or not, perception equals reality. This is even more so for the individual.

The way you see yourself is the way the world sees you. If you have a negative perception of who you are, then that is what you will project. If you have low self esteem, negative self image, or are self deprecating, than that’s the person you will become.

Break out of those bad habits, and use fitness to take you there.

Your self-image and habits go hand and hand, change one and you automatically change the other. Fitness can precipitate that change by allowing you to look and feel better all while projecting that image unto yourself.

Perhaps at one point of your life, whether that point is now or in the past, you may have been out of shape, overweight, unhealthy, lethargic, or depressed. Whether you realize it or not, exercise can lead you away from that and get you feeling better about yourself.  Once you right the ship your behavior and habits will keep you on course. We’ve all experienced this.

One example is when you are exercising on a regular basis, invariably you start eating better. This is a clear and easy instance of your self-image and habits going hand and hand. When your eating and exercise improves you feel more confident about your body, and the way you carry yourself reflects that. Once you feel better about yourself you must to do what it takes to stay there. Therefore your habits do, and inevitably will change for the better.

Joshua Margolis is an Personal Trainer & Nutritionist in NYC

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Exercise is a Journey not a Destination

by glenn on November 24, 2010

We’ve all heard it before, and yes it is contrived, clichéd, and hackneyed. However, the reason you keep hearing this is because it is true. The “Journey not a Destination” philosophy has been with us much longer than fitness has, and when undertaking fitness as a discipline, this philosophy holds true.

Like any other life altering discipline that an individual takes on it should be looked at as a journey, and fitness is no exception.

When fitness is done the right way it should be something that becomes part of the rest of your life. If you are looking for life long success, then it would stand to reason that fitness should be life long.

While every individual should have his or her short term goals everyone needs to have overall health and wellness as a life long goal.

Let’s be honest, most people get into shape just for that wedding, reunion or vacation. It’s good to have a focus, but more times than not once those events are over or once that short term goal is realized, most tend to fall off the wagon.

What’s the sense of putting in all of that hard work and dedication if it’s all going to be over in a couple of months? Why not take that discipline with you through out the rest of your life.

Take comfort and be proud that you have accomplished your short term goal but do not lose sight of the journey.

Remember those moments along the way that got you to where you are now.

Remember the fun you had, how great you looked, and more importantly how glorious you felt when you were done.

Remember the journey, half the fun is getting there.

Joshua Margolis is an Personal Trainer & Nutritionist in NYC

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Why drinking water is so important

by glenn on November 10, 2010

Most of us are aware of the importance of drinking enough water. Getting our daily dose of water helps our organs perform their functions, keeps our skin clear and hydrated, and allows physical action in our bodies to flow smoothly. Even with this knowledge, it can still be challenging to drink all the water our bodies deserve daily. In the summer, when we tend to play hard, sweat and spend prolonged time in the sun, drinking plenty of water is critical. Those who are not drinking enough may experience poor digestion, sluggish thinking, skin breakouts, headaches, bad breath and general fatigue.

To start your day right, set a large glass of water by your bed each night and drink it when you wake up. Drinking water first thing in the morning pulls out toxins from the previous day and freshens your system for the day ahead. Keep a bottle of water accessible throughout the day, whether you are on the go or at a desk. Having a bottle of water close by will remind you to take a sip when thirsty. The first sip will usually let you know how much more water you need. A sip or two may be enough, or you may need a big glass. If you drink most of your daily water before early evening, you most likely will not be thirsty before bed. This is good, because drinking before bed and then waking to use the bathroom disturbs your peaceful night’s sleep.

What about quality? Some people like bottled water, while others prefer filtered water. The key is to like the taste of the water you are drinking, and the water should agree with your body. If the taste of plain water is unappealing, experiment to see how you can make it tasty and drinkable. Try adding a few mint leaves, a wedge of lemon, a sprig of parsley, slices of cucumber, a twist of lime or a squeeze of orange to make water more tempting, or to jazz up your routine. Also, drinking tea or juice and eating raw fruits and vegetables contribute to the hydration process.

Click here to learn more about Lisa Neilsen, NYC Health Coach or to ask her a question.

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Eat Less, Play More

by glenn on October 21, 2010

As adults we seem to have lost our instinct to prioritize play. In our busy world, with its emphasis on work and responsibility, to be healthy and balanced we must work on more than just our bodies; we must feed our hearts, minds and spirits.

Remember when you were a child and you got so wrapped up in playing, imagining or creating that you didn’t want to stop when it was time to eat? Do you remember leaving your meal half-finished to run off and continue playing? Children innately understand that food is secondary to what is most nutritious and primary in life: fun and play.

Have you noticed that when your body, mind and spirit are engaged in a creative project or happy relationship, your reliance on food seems to decrease? Likewise, when you are unsatisfied with your relationships, your job or other areas of your life, you may depend on food to cheer, soothe or numb you. When your life is out of balance, no amount of food can feed you where you truly need nourishment. The food that we eat is very important for health and balance, but what really feeds us-a full and fulfilling life-doesn’t come on a plate.

What is fun for you? What makes you light up? What excites you? Make time for it this week. Even if you don’t have much free time for fun, try approaching a “serious” activity with an attitude of play. This can greatly reduce stress and anxiety and bring more pleasure to your day. Take your focus off food, try adding more fun into your life and watch the magic unfold.

Click here to learn more about Lisa Neilsen, NYC Health Coach or to ask her a question.

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Personal training is not something that has to be done every week, nor does it have to be a long-term commitment. For those people that want to enlist the services of a personal trainer in NYC, but are on a limited budget, there is a way to do it economically and still reap the benefits.

Whether you are just starting an exercise program or are an experienced fitness enthusiast you can find personal trainers NYC to fit your needs and goals. The goal here should be to learn a fitness routine over 5-10 sessions with a personal trainer and then be able to perform this routine going forward on your own. Once you’ve mastered the routine, schedule future training sessions on a monthly basis so that you can meet, go over your progress, and tweak your program where necessary.

You can also apply this same methodology to working with a pilates instructor NYC or a nutritionist.

If you are a little more self-motivated and trying to adhere to a stricter budget, but still get some bang for your buck, you may want to try group fitness classes. These classes can be as little as $10-$20 per class for a series of 8-10 sessions. You can come away from the experience knowing many new exercises that you can incorporate in to your own fitness routine. You may also develop a rapport with a fitness professional who understands what you’re trying to accomplish, thereby gaining some additional advice from them without the expense of private sessions. Group fitness instructors NYC are, in most cases, personal trainers, as well. To become a group fitness instructor most, if not all, certification agencies require the instructor to already be certified as a personal trainer.

The key is to figure out where your interests lie when pursuing a fitness goal. You are less likely to continue on your own with a particular discipline if you don’t enjoy it in the first place. However, if you take the time think about what it is that you would enjoy then you’ve won a major part of the battle to achieve your goal. I have often asked people to close their eyes and visualize how they see themselves achieving their goals. Once they’ve answered that, the path becomes clearer for both the fitness professional and the client.

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A Rock and A Ball

by glenn on September 16, 2010

In today’s age of the latest and greatest fitness trends, it’s time to go back to basics. Simplicity is the key to success.

Before exercise equipment existed, there was “A Rock and a Ball.” Don’t think for a moment that the Roman Army ever trained on Nautilus equipment. Gym equipment exists to sell memberships, and little else. Space is the most valuable commodity.

“A Rock and a Ball” is an old expression that has been part of the fitness lexicon for ages. These two toys are all one should ever need to achieve their fitness goals. One must rely only on the creativity of his or her personal trainer NYC to help them achieve their goals.

A “Rock” refers to a medicine ball. For those of you out there not familiar with exercise, a medicine ball is a weighted rubber or leather ball that can be used anywhere. When used properly this ball can apply resistance to almost every muscle in the body. Twisting, throwing, squatting, and jumping until you can no more. All of those playful movements you did as a kid now have a purpose; reshape your body and achieve perfect symmetry.

A “Ball” is not just any ordinary ball; it is a Stability ball, A.K.A, Swiss ball or resistance ball. Whether you have been in a gym, or not, you have all seen it, perhaps your kids play with one. Imagine every exercise ever performed on a bench or on the ground, but now on a ball. The major difference being your core and structural integrity are challenged, for the laymen: washboard abs. Just sitting on the ball makes you use your abdominals to keep yourself upright.

Now if you’re up for it, try combining both of them together. Your options become limitless and the potential for having fun and achieving a lean healthy body go hand and hand.

Click here to learn more about NYC Personal Trainer, Joshua Margolis

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