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NOV
06

Work Your Upper Body and Core

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From a standing position, bend at the hips and place your palms flat on the floor in a short Down Dog position. Make sure your fingers are spread wide and you're pressing firmly into the fingertips. Gaze at a spot on the floor slightly in front of you. Gently rock your weight forward as you push off the balls of the feet, trying to get space between your feet and the floor. Take small hops at first to get comfortable with having all your bodyweight in your hands.

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4006 Hits
OCT
16

Stretching Tips & Tricks

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Everybody’s bodies are different and require trial and error to determine what will have it functioning at its optimal level.
With this in mind, to figure out whether you should be stretching or not is entirely up to you!

Stretch tip #1: Focus on your breathing as well!

Personally, I love stretching before, after and even during my workouts. The reason I like to stretch a little beforehand?

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  3002 Hits
3002 Hits
OCT
13

Why you should hire a Personal Trainer

Why you should hire a Personal Trainer in Astoria

Investing in the services of a personal trainer may have crossed your mind if you are committed or seriously considering making a commitment towards improving your health and fitness. Many questions are likely to come to mind, mainly whether it will be worth the prices involved per session or if they can offer something you cannot achieve alone or alongside an equally enthusiastic friend. This kind of questions depend on the quality of trainer you decide to hire, this is not a decision to made quickly and a bit of research is often required.

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3237 Hits
SEP
15

Fitness Tips & Tricks to make you look (and feel) younger

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What steps do you currently have in place to ensure you become healthier, stronger and fitter each day? There are many health habits we can implement to ensure we develop both physically and mentally and find that happier more confident place. Here are four very simple, yet highly effective, healthy decisions you can start to make immediately:

Eat more Thin Skinned Fruits

Eating more thin skinned fruits will provide us with an abundance of antioxidants and anti–inflammatory effects, especially useful for athletes and committed exercise enthusiasts to help speed up and improve recovery. 

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  3519 Hits
3519 Hits
SEP
15

Peanuts are good

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Hello, luscious, creamy vat of peanut butter. I’m diving in. Before I do though – does anyone know who invented peanut butter? Or any nut butter for that matter? I have no idea, I’m just throwing it out for conversation. Cause they certainly should get a Nobel Prize. Or something.

I actually don’t have a peanut recipe to share today, just some news about one of America’s fave foods.

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3887 Hits
AUG
14

Kettle Bell Workout

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A quick Kettle Bell session you can do in your lunch break for less than 15 minutes!

Most of the trainers love Kettle Bell. Perfect for all days where we’re short of time or space. So we thought to put together an all-over body session to do at home, in the gym or a park.

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3811 Hits
JUL
28

Summer sports and precautions

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Everyone loves a day out on the water! The sun, the surf, food, drinks and friends… It all combines to create some fantastic memories. The water is so ingrained in many cultures that it’s quite common for people to spend days on the water – or even live on it (e.g. in a houseboat). If you’re new to the scene or just need a refresher, here’s a checklist of the things you’ll want to have on hand next time you hit the beach, ocean or lake.

1. Entertainment

What’s the point of going on the water if you can’t enjoy it? There are plenty of ways to have fun. Paragliding, jet skiing, surfing, and fishing all provide great thrills. If skimming through the water on a motored vehicle sounds like a dream come true, for example, be sure to pick up a top-notch jet ski from a store such as JSW Powersports before you head out.

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4367 Hits
JUL
13

A Tough Running Workout

A Tough Running Workout

I’ve been slacking on the running front recently, but in a bid to get back into shape I’ve enlisted the help of personal trainer and ultra runner extraordinaire. Her sessions are NEVER easy but she’s been doing a lot of training recently. This means she’s got even more nasty little running tricks up her sleeve. Last week, in 90 degree heat may I add, she made me do this workout.

I nearly puked on three occasions and had to go straight to bed afterwards. It’s great for improving your overall fitness, run speed and working on pacing. The lamp post adds a touch of agility training and means you have to slow down and speed up again – making things that bit trickier. It’s also a bit of a mental challenge, you don’t think you can do it but you can (although if you really can’t maybe start by lowering the number of repeats and adding more next time).

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3811 Hits
JUN
25

The Good & The Bad Caffeine

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I remember when I was in school and after every break my primary school teacher would bring back a coffee into the classroom she’d sit there drinking it like it was the best thing ever. She used to read a story to us and because we all sat fairly close to her, her breathe stunk of coffee! However the cup of coffee she was drinking from smelled amazing!

There was one memory of my mum (not a coffee drinker) making a coffee to try it out and I wanted to taste it because it smelled so good, but when I did it tasted like I was eating the skin of an orange without actually tasting any orange. At 5-6 years old the bitter taste was just too much. It wasn’t until 2013 that I tried coffee again, I was a grown man, I got to stay up past my bed time and I didn’t need to hold hands with anyone to cross the road. 

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4194 Hits
JUN
09

Injured During Exercise

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There’s nothing worse than getting injured during a training program or exercise session, especially when much preparation and planning has gone into getting started and you feel you are doing really well and making quality health and fitness gains. We can all benefit from developing an increased awareness of the many risk factors that can lead to sustaining such a frustrating injury.

I’ve had a few in my time playing sports, and perhaps you have also encountered at least one from the list below if you exercise on a regular basis.

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  4017 Hits
4017 Hits
MAY
15

The Wellness World

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The wellness world is growing consistently. From having a muscle headed body for the men, to a thin and trim search for the women. Everyone is on a nonstop fight for attaining to that flawless body.

Health is the quest for upgraded personal satisfaction, self-awareness, and potential through constructive way of life practices and mentality. On the off chance that we assume liability for our own particular wellbeing and prosperity, we can enhance our wellbeing consistently. Certain components impact our condition of wellbeing, including healthy food, physical movement, and activity.

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3875 Hits
APR
20

Fat Free Foods & Risks

Fitness and Aging

The term ‘fat-free’ is one of the more common forms of labelling that should raise a warning flag. If you’re new to losing weight it’s an easy mistake. ‘Fat-free’ yogurt may be relatively free of fat but when the fat is taken out the yogurt doesn’t taste so good. Manufacturers compensate by adding more sugar as well as thickening agents neither of which are good for your health or your diet plan. Fat free ice cream is much the same with added sugar in the form of corn syrup that is high in fructose – one of the main causes of obesity. 

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3816 Hits
APR
14

5 Simple Changes That Can Boost Your Body

5 Simple Changes That Can Boost Your Body

There are a few changes you can add into your daily routine to help you feel better.

Drink more water

When I’ve asked my clients how many glasses they drink during a normal working day, some are surprised to find that they don’t drink enough. The recommended 8 glasses should be a normal amount but for some people it can be a real struggle, either the taste or the amount puts them off water. Try adding in slices of lemon, strawberries, oranges or even cucumber to flavour your water naturally 

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5016 Hits
MAR
23

Bodybuilding for Veggies

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Looking at most bodybuilder blogs and articles you could easily assume that only meat eaters need apply. However this is certainly not the case and there are a huge number of vegetarian bodybuilders today.

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  5505 Hits
5505 Hits
MAR
23

Yoga Meditation To Beat Cold Effects

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Recent research indicates that simply following a regular yoga exercise routine and/or practicing mindful meditation for about 45 minutes a day is just as effective as an anti-flu shot in reducing your chances of an acute respiratory infection.

Quoting the results as ‘remarkable,’ professor of family medicine at the university of Wisconsin-Madison, Bruce Barrett found an overall 40 to 50% reduction in respiratory infections from the study compared with 50-60% protection rates for only a few strains of flu viruses when prescribing flu vaccines.

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  5340 Hits
5340 Hits
FEB
25

Fitness after 40

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Conventional wisdom has it that the older you get the less strength and mobility you have. This belief was strengthened in previous studies that showed people over the age of 40 typically lost 8% or more of their muscle mass with each decade, a process that accelerates after age 70. Of course, less muscle mass means less strength and mobility, which as you age leads to less independence. It has also been linked to premature mortality.

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  3735 Hits
3735 Hits
FEB
05

How to change your health.

How to change your health.

Sometimes the hardest part of making a positive shift is knowing where to start. It can be overwhelming when there are a number of changes to make or even when there is one big one. If you want to adopt healthy habits that will last, then the easiest way to do it is by making small, gradual changes.

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  4273 Hits
4273 Hits
JAN
16

The Right Trainer For You

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If you’ve decided that you wanted to a hire a personal trainer to get you back in shape here’s a few things to consider. The NYC fitness industry has seen a surge in the number of people qualifying as personal trainers over the last couple of years, all of them eager with good intentions.

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  9928 Hits
9928 Hits
JAN
09

The Best Time For Your Fitness Schedule

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There are many ideas and beliefs about when is the best time of the day to exercise. Many people like to get up and get it done first thing in the morning and others prefer to exercise late in the afternoon or evening.

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  6627 Hits
6627 Hits
DEC
16

Best Training To Tighten Up Your Butt

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One of the most common questions we've been asked is "what can I do for my saggy butt?" These are some of the top exercises to help you tighten up your butt.

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  7013 Hits
7013 Hits

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