6 Tips for a healthy start in 2011

by glenn on January 18, 2011

  1. Start the day right.  Eat a good breakfast like your Mom told you to do.  Seriously.  Many reports show that people who eat a good breakfast of lean protein and  a complex carbohydrate starve off nighttime sugar cravings.  Also, you wouldn’t run your car with no fuel in it, would you? Same principal here.  Real oatmeal and a soft boiled organic egg (or just the whites) is pretty filling. I like to mush a banana in my oatmeal.
  2. Avoid drinking your calories.  I know, sounds like common sense but apparently it isn’t.  Starting your day with a Dunkin Donuts Carmel Latte or Starbucks double sugar white chocolate frappaccino is sending your blood sugar into a rollercoaster for the rest  of the day. It’s  no wonder most people crash at 2pm.  And soda is no better.  If you’re a coffee drinker, then have a real coffee, not a milkshake.  One package of REAL brown sugar and whatever milk you drink in it- if any.  Which brings me to #3
  3. No soda.  No diet soda.  Why Danielle? It has no calories?  Yes, but did you know that fake sugar is  4 to 5 times sweeter than real sugar and with the absence of  calories your body is getting mixed signals from your brain.   It was expecting calories since that stuff is so sweet, and since there were none- it  makes your craves sugar even more! There’s no feeling of satiety.  Notice around you how the people look who only drink diet soda? Hmmmm, I’m not saying it but I know you can see what I’m getting at.   I had a client with a three Pepsi  One a day habit.  I made him stop drinking that crap.  He lost 7lbs in two weeks.  I, myself, lost 5lbs when I stopped drinking diet soda many years ago. It’s no coincidence people! Wanna be healthy in the New Year? Cut out all the fake, processed artificial sugar and stick to water.  If that’s boring, cut up some lemon or pieces of orange, apple, lime, whatever fruit you fancy  and have that in your water for real natural flavor.
  4. Explore something different in terms of exercise.  Always do the same thing, try something new!  Every wanted to take that Trapeze class?   Hot Yoga? DO IT!  Start the New Year fearless!  Even if it you don’t think it will be a weekly addition to your workouts, you will feel a real sense of accomplishment from the new experience.  Plus, probably some new muscles you didn’t know existed!
  5. High Intensity Interval Training.  This is a great and time efficient way to boost your metabolism in a short burst of time.   An example would be 20 seconds of  non-stop body weight squats , 10 seconds rest, repeat for 8 cycles.  Than do another exercise for the same pattern.  This particular pattern is called Tabata training.  They even have a Tabata App for the iphone!  If Tabata is too intense, try another time pattern.  Like 30 second of full  out sprints  to 1 or 2 minutes of  rest.  See how hard you can push yourself but remember safety first.  You can always build up and change the time patterns once  you get in better shape.
  6. If you don’t have someone like myself coming over to motivate you,  than you need to find that  motivation from within.  It’s not easy at first.  Why not recruit a good friend. It’s a free way to have the support and healthy competition with other people.  They won’t be able to make sure your form is impeccable like I would, but it’s still a social way to stay motivated.  Support is out there for every budget, you just need to do your research.

I hope this helps! Please do not get discouraged. Take it one day at a time and keep your eye on that prize.

  In good health,Danielle Montezinos, CPT, RYT

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Fresh off my appearance on TalkingAlternative .com radio with Joshua Margolis, I was driving in the car when ‘Right Here, Right Now’ by Van Halen came on the radio.  I thought, how perfect. After what I had been talking about just moments ago on the show, here was the perfect song to underscore the talking points.

People looking to achieve their fitness goals need to start today. ‘Don’t want to wait until tomorrow, why put it off another day.’ If you put it off today, tomorrow becomes a bigger mountain to climb.  Stop making excuses and take that first into the gym.  Stop being scared.  There is nothing to be afraid of in the gym.  What you actually fear is doing something new.  Why do that?  The reality is, that you aren’t  happy with the way things currently are, so you need to shake things up.  Don’t be one of the 88% of New Year’s resolutionists that fail, be one of the select 12% that survive.

For a NYC personal trainer, ‘Right Here, Right Now’, means stop waiting for current clients to refer you new business.  Get out there and make it happen.  Make it happen for yourself.  Prospective clients won’t know you’re out there if they can’t find you when they are looking.  You may be passionate about fitness, but you also have be able to sell people othe idea that you are the personal trainer that cahelp them achieve their fitness goals.  Don’t be one of the 80% of businesses that fail within the first two years operation.  Be one of the select 20% that survive.

The truth is both parties need each other.  It is important to find a connection point.  Realize that, that connection point may be in the gym, on the web, or by getting involved in the local community. Those statistics are so skewed in the negative for those trying to achieve success. If clients could find the right trainer, you’d have a much higher of a successful fulfillment rate for New Year’s resolutions than 12%.  If NYC personal trainers position themselves to be found by potential clients, than the business failure rate would decline.  This is a win-win scenario for both parties.  Right here, right now.

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The familiar crowd of New Year’s resolutionists hit the gym this week.  So much optimism and renewed energy on the gym floor.  It’s exciting for many.  The saddest part is that most people will be gone by mid-February leaving the regular crowd to its familiar surroundings.  I, for one, wish the crowds would stay.

Many of the die hards at the gym selfishly loathe the newbies who descend upon their hallowed fitness grounds like ants on a picnic blanket.  But imagine, for a moment, where there are more people are waiting for a treadmill than are waiting to see a cardiologist.  Imagine more people “working in” and sharing machines and less people stuffed into an overbooked physician’s waiting room for an appointment that was supposed to start 45 minutes ago that they waited 6 weeks to get. (Think of the incredible 45 minute workout you could have done instead of a torturous waiting room episode surrounded by sick people.)

I wish those who start the New Year with high hopes for their health could come in with a tried and true plan for success.  Many of these new members would benefit from the help of a personal trainer.  Whether it be an ongoing weekly appointment, or a short term limited run of seesions, a personal trainer can help put you on the path to reaching your fitness goals.

For those who are self motivated and well versed in exercise terminology and have a clear understanding of what it takes, they may find success executing a workout plan from a magazine or book.

Unfortunately, i’ve seen too many go this route who either weren’t self motivated enough to stick with it or weren’t focused enough to create their own plan.  If you decide to read about, learn, and execute a plan, it’s best to have a good base of knowledge to build.  Picking up a book about exercise and trying to understand everything, for most people is like trying to learn web design from a book. It’s overwhelming.

Wouldn’t it be great if we saw an uptick in the percent of people who exercise?  It seems that for all the resolutions that are made, memberships that are sold, and exercise books and dvd’s that are purchased, that number is virtually unchanged.

Healthcare is only becoming more expensive.  The government can’t lower healthcare costs.  The laws of supply and demand are being dictated by an overall otherwise, unhealthy society.  Everyone has to realize that true healthcare reform starts with an individual reforming their own health.

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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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