With the weather getting cooler it is important to make sure you stay hydrated, even when not exercising. The cooler weather can fool you into thinking you don't need to hydrate since you don't notice yourself sweating as much. The body is comprised of around 70% of water and water effects pretty much every aspect of your overall health. Cells need water to function, the blood which supplies your body with nutrients contains water, organs and joints work better by supplying lubrication, and the skin stays healthier and less dried out.

So how much water should you drink a day? Well that isn't so straight forward. Weight, activity level, climate, and health all factor into how much water someone should consume every day. A general rule of thumb is to drink enough to where you don't feel thirsty and you can produce a little more than 6 cups of colorless or slightly yellow urine a day. You can also go by the 8 x 8 rule which is to drink eight-8 ounce glasses of water a day to be safe. So be sure to stay hydrated and especially if you are exercising drink water often during your workouts.

Fall is here and the weather is perfect for lacing up the shoes and hitting the pavement. A lot of people suffer from side stitches or pain in the lower right or left abdomen similar to cramps while running. Although no one seems to know for sure, one cause of this may be consuming too much carbohydrates before you go out for a run. Another theory is that it is caused by the stretching of the ligaments that connect the diaphragm to other internal organs, especially the liver. As the organs bounce around, they strain the diaphragm as it moves up while exhaling. Additionally many runners synchronize their breathing with their steps, so exhalation occurs when the same foot hits the ground on the same side continuously causing a side stitch on that side.

There are a few ways to try to avoid developing a side stitch. The first one is obviously to not eat a large meal before going out for a run. Another is to avoid shallow chest breaths and take more deep "belly breaths" causing the diaphragm to fully lower. Finally, periodically change which foot strikes the ground during exhalation.

Although no one really seems to know what exactly causes side stitches, try these techniques and see if they help for you. Happy running!

Crossfit has been gaining in popularity lately. The advantage of crossfit training are that it combines cardiovascular and strength training using little to no equipment (although traditional gym equipment can also be incorporated) so it can be done just about anywhere. Crossfit focuses on functional training which utilizes muscle groups that mimic movements that are used in a persons daily life. Another advantage of crossfit is that it is scalable making it appropriate for all fitness levels, in other words the workouts remain the same but the intensity is adjusted.

Here are a couple of examples of a crossfit routines to give you an idea of how it works. Most routines are to be done in a certain amount of time or a certain number of rounds.

5 Rounds of:

10 Pushups

100 meter sprint

20 Squats

100 meter sprint

For 20 minutes complete as many rounds as possible:

50 Pushups

50 Squats

50 Situps

These are just a couple of sample routines, but as you can see these are high intensity workouts with no rest between exercises. And because there is no rest it really builds up cardiovascular endurance as well as strength.

To learn more about Crossfit check out http://www.crossfit.com/ and http://crossfitnyc.com

We are introducing a new segment on the Active Brooklyn Blog called Mixtape Monday. As you know, music can provide energy, motivation, and keep you in a rhythm. We are going to start providing you with mixtapes to workout to featuring different djs and all genres of music to keep you going during your workout.

Our first guest dj is none other that our very own Lazysundae. If you read her post last week she provided a link to her mix, but here it is again if you missed it....

Lazysundae September Mix

Playlist:

1. Lilac Wine - Nina Simone

2. With Arms Outstretched - Rilo Kiley

3. Redondo Beach - Patti Smith

4. The Fairest of the Seasons - Nico

5. The World's Not Bad - Smoosh

6. Bulletproof - La Roux

7. Cherry Bomb - The Runaways

8. One Evening (VV Mix) - Feist

9. Strawberries - Asobi Seksu

10. Your Silent Face - Velocity Girl

11. You'll Find A Way Player - Santigold

12. Jenny Come On - Dressy Bessy

Enjoy!

I saw this post on Time Out NY this morning and decided to share my story. I liked that there was a range of lifestyles, from those who do not work out at all to those who are pursuing a life in sports/nutrition.

Right now, I run at least 2-3 times a week and have worked my way up to about 2 miles per run. I'm getting to the point now where I feel that I can keep going, and I ran 3 miles straight for the first time last Sunday at the Susan G Komen Race for the Cure in Central Park with Active BK.

But it was not always like this. I grew up riding horses, which, contrary to what most people think, is not just riding around in circles. Just try going on a long trail ride - muscles you never even knew you had will be hurting. I had strong legs and a tight butt and was pretty healthy.

Well all that stopped for me when I injured my back a few years ago. I'd fallen off a horse and my spine was basically the letter "L." I went to a chiropractor for about three months and then continued work with a physical therapist. When I returned to NYC I sought out another chiropractor, but the results didn't really seem permanent. I stopped going and that was that. I wasn't really doing any sort of exercise. I had a bike but used it mostly for transportation around Brooklyn and sometimes into Manhattan.

Long story short, I eventually developed a bulging disc. I went through 6 months of physical therapy that involved electric stimulation, massages, exercise and decompression therapy. Amazingly, no surgery was needed. Even after that I still did not exercise regularly. I kept up with my core exercises and even did a kickboxing video a few times. I tried running but just could not get into it.

Then I went to Kenya and I'm not sure what happened. I came back in May feeling like such a slacker and that week I laced up my sneakers and went for a run. I kept feeling better and better, and this time it stuck. Even if I was feeling shitty or tired, I forced myself to get out there and do it, even if I cut my run short a few blocks. The point was, I was out there running. After a couple of months are so it got less difficult to run. The breast cancer run was the first time I'd ever done anything like that and now I am hooked! I've signed up on NYCRuns.com mostly to use their race calendar and I'm going to start taking my gear with me when I travel. It's a great way to see the city on foot.

As an added bonus, I want to eat less and less junk food and my body actually craves stuff like leafy greens and tofu. I've always loved vegetables but now I can actually feel it physically.

So here are a few pointers for those who are having trouble getting started.
1. Find a partner at your same level. My partner (Alex) is more fit than me so he would run as far as I could then drop me off at home and keep going. Having a partner is good for motivation and companionship.
2. Get some cute workout clothes. I'm serious! If you have to leave the house and do something that makes you sweat, you'll feel better doing it if you like what you're wearing. I went to Catholic school for 7 years and they swore up and down that the way you dress affects the way you act. Well guess what, those nuns were right.
3. Do not put it off. Even if you don't want to go outside or to the gym, at least do some stretching. Once you get used to "I'll do it later/tomorrow/another time" your brain will get used to you making excuses.
4. Push yourself, but not to the limit. If you push yourself too hard, you may hurt yourself. Know your limits in everything you do!
5. Get some good running music. I love music and used to make a playlist every month. That stopped a long time ago, but now that I'm running I've picked it up again. Here are two to download, one from August and one from September:
August
September

I hope you've enjoyed reading my story. If you want to visit me in Bloggerland, you can pop over to Clinton Hill Chill which has turned mostly into a photo blog of my life in NYC, mostly Brooklyn.

Remember, the hardest part about getting fit is getting started. You just have to put your mind to it.

<3,
Alexis
Also on Tumblr

This past Sunday the Active Brooklyn Race Team took part in the Komen Race For The Cure to raise money for breast cancer research. We met our fundraising goal and cruised to the finish line with ease. The weather was perfect for the little over 3 mile run and the crowd was huge. Practically everyone was running for a survivor or someone who passed from this terrible disease. We have all been effected by cancer in one way or another so I am very proud that Active Brooklyn was a part of this extremely important cause and we got some exercise out of it too. So lets all keep lacing up those sneakers to keep the memories of our loved ones in our hearts forever, keep supporting our survivors, and continue to support research to end cancer. Extra special thanks to Alexis and Angel for doing such a great job raising money and for hanging in there the whole way! 

Exercising with a partner has its pros and cons. If you decide to workout with somebody you should  select that person wisely. A good partner will have similar goals to you, be committed and on time, and have a similar level of fitness insuring that they neither pressure you to do more than you’re currently capable of, nor hinder you from progressing. A little bit of close healthy competition can go a long way.

Hiring a Personal Fitness Trainer can be a great decision too when starting out or to "shake up" your routine. Studies suggest that those who have a Personal Fitness Trainer achieve results 80% faster than those who don’t. A good Personal Fitness Trainer will provide expert advice on an exercise program flexibility, agility and balance, as well as ongoing motivation, and accountability to suit your changing needs.

You might have read how I lost 7 pounds in 5 days doing the Master Cleanse. But you should have also read that I do not recommend this method for weight loss. While you can lose a good amount of weight in a short period of time, in the long run it can actually be unhealthy and chances are you will gain the weight back and then some. I will say it again, "fad" and "crash" diets are not safe or effective. To lose weight and keep it off you should do it gradually by making lifestyle changes. Look at it this way: 1 pound of body fat is equivalent to approximately 3,500 calories.  If your goal is to lose 1 pound of body fat per week, you would need to consume an average of approximately 500 fewer calories than your body actually requires each day. This is considered a realistic, safe, and ‘muscle-sparing’ rate to lose body fat. If you drop calories too drastically, you risk your body breaking down hard earned muscle for emergency energy supplies which will only leave you with a slower metabolism in the future, which in turn means it will be easier to regain fat! Check your weight periodically, and adjust your level of calories and/or exercise accordingly if necessary.

A simple calculation and good place to start to see how you are doing health wise is to calculate your Body Mass Index or BMI. Your BMI is a statistical measure of body weight based on your weight and height. It does not actually measure the percentage of body fat, but is used to estimate a healthy body weight based on a person's height. Due to its ease of measurement and calculation it is the most widely used diagnostic tool to identify weight problems, usually whether individuals are underweight, overweight or obese. To calculate your BMI use one of the following equations depending on which system of units you are using:

  

Once you have your BMI calculated you can use the chart below to see which weight classification you fall under.  

Alternatively you can use the graph below based on your weight and height without having to calculate your actual BMI:

BMI can also be used to estimate your risk of developing diseases such as type 2 diabetes, hypertension, and coronary heart disease.  The higher the BMI falls into the obese range the more risk of developing these diseases.  Through a healthy diet and a good exercise program you can lower your BMI and greatly reduce the risk of developing one of these deadly diseases.

This week only (Aug 30 - Sept 5) BKNY Fitclub is offering a $5, thats right $5 special for all fitness classes. You can't beat that with a bat! Booty-Camp meets Monday, Wednesday, and Friday @ 6am at The Energy School of Dance located at 495 Flatbush Avenue. Rutland Warriors meets Tuesday and Thursday @ 10am in Prospect Park (meet at the Lincoln Road entrance). And last but not least, Sunday Brunch meets @ 9am also in Prospect Park (same meeting place). Don't miss this opportunity to get a great workout at an insanely low price. For more info please check out the BKNY Fitclub website.

This morning I was riding my bike on my way to train a couple of clients when I got hit by an SUV. The lady ran a red light and plowed right into me! My shoulder, hip and leg are pretty banged up. I hit my head pretty hard on the ground and have a headache, but my helmet definitely saved me from splitting my skull open. So remember kids, always, always wear a helmet, no matter how dorky you think they look.

I received some really good and important information on athletes and eating disorders, but it can apply to anyone. Coming off of the Master Cleanse is the perfect time to bring up the issue of eating disorders since I know first had how quickly the body can lose weight to dangerous levels when you deny your body the nutrition it needs. It is often a subject that doesn't get the discussion it deserves.

The National Eating Disorders Association (NationalEatingDisorders.org) has created an education toolkit to educate and raise awareness of eating disorders to support their "It's Time To Talk About It" campaign. It discusses the facts behind eating disorders as well as how to recognize the symptoms, early prevention, intervention, and treatment. It isn't always easy to approach someone with an eating disorder and this toolkit gives great tips on how to approach and deal with the situation.

With society's constant pressure to be thin, this is an excellent resource that can save lives, maybe even your own. Check it out here...

National Eating Disorders Association Toolkit

I decided today was my last day on the cleanse. I did the 5 days I set out to do, I still feel great, have a lot of energy and could easily do it for the full 10 days, but I'm actually scared that I'm loosing too much weight. I was already pretty skinny to begin with but I have lost 7 pounds in 5 days and am at 5% body fat which is pretty close to unhealthy. I think if I keep going I will waste away to nothing! Plus the lack of protein really concerns me since I exercise so much.

As far as how my day went, it was pretty much par for the course. The tea woke me up in the middle of the night with cramps. I did the salt water flush this morning after riding my bike into the city to train 2 clients and had at least 10 eliminations again. I might not be 100% clean but I think I flushed out a good amount of waste and toxins.

It was an awesome experience though. I really did it for the detox and the mental/physical challenge. It was good to find out that I could actually do it and suffer no ill effects. I found out that I am not addicted to caffeine and processed sugar like I thought I was. It was very simple to just drop them cold turkey. The cleanse also made me realize just how little we as humans need to survive. Society has taught us that overindulgence is normal. I will continue to watch what I put in my body and maintain my cleanliness.

Now for the ease out. It can be very harmful to start consuming solid food immediately so it is recommended to start with orange juice for a day and then soup the next. Then you can start introducing fruits and vegetables.

In closing, was it a good experience? Yes. Would I recommend it for others? Not if you are doing it strictly for weight loss. I think crash diets like this can cause you loose weight, but you are likely to gain it back in the long run unless you can be very disciplined with your diet. I think making gradual lifestyle changes that you can sustain are the way to go. As far as doing it for a cleanse, I don't think it can hurt if you are healthy but use you discretion and maybe even check with a doctor before jumping in. The master cleanse does what it claims!

Before bed last night I drank the laxative tea (as usual) and got woken up by a crazy rumbling in my stomach at around 3am. I'm finding that the laxative tea gives me stomach cramps. I went to the bathroom and had an elimination, and then again when I woke up for the day. I skipped the salt water flush and just drank the tea again. The tea really kicked in and I am starting to eliminate more solids. I had about 5 eliminations throughout the day. The eliminations aren't completely solid but more loose and watery. I did feel a little weak this morning but my energy returned a bit after I drank the lemonade with a tiny bit more maple syrup. The syrup has a high sugar content (2 tablespoons has 100 calories and 26.5 grams of sugar) but a shot of it seems to be a pretty good energy boost. Around 4pm I was feeling a little lethargic but had to train a client and then rode my bike into the city to train another client. After I started working out with my clients I started feeling better and got more and more energy. The bike ride home was a breeze.

So tomorrow is day 5. I set out to only do 5 days and am debating weather I should keep going. I feel like I can but I am really starting to miss the sensation of eating food and the lemonade is getting really boring. But I still don't feel hungry or ill. I am a little concerned about the lack of protein since I'm still working out quite a bit. Maybe I will just keep it up through the weekend and stop after 7 days.

Use the best piece of equipment on the planet that everyone has... your own body! Body weight exercises are just as good as any fancy gym equipment at getting a lean and tone body. Here is a quick body weight exercise routine that you can do anywhere in 30 minutes, so no more excuses. Enjoy!

5 Minute Cardio Warmup

10 Squats

10 Forward Lunges

10 Side Lunges (each leg)

10 Reverse Lunges

10 Jump Squats

30 sec Elbow Plank

15 sec Side Elbow Plank (each side)

20 Toe Tap Elbow Planks

30 sec Superman

10 Sea Turtles (jumping jack laying on the floor)

30 sec Hand Plank

10 Push Ups with Hands Wide (can be done on toes or knees)

10 Push Ups with Hands Close to Sides (can be done on toes or knees)

5 Minutes of Stretching (full body)

If you have any questions or are unsure about how to do some of these exercises, please feel free to contact us.

I'm still hanging in there. I actually feel pretty normal. No pains, no hunger pangs, nothing. I trained my clients and rode my bike into the city with no problems at all. My energy level might be slightly lower, but not much. I still think about food and I miss the idea of physically eating something, but I don't really feel hungry. I get a slight rumble in my stomach when I exercise which goes away quickly, but otherwise I'm good. The laxative tea worked pretty well for me this morning. I eliminated solid waste before I did the salt water flush. But that was the only solid waste of the day, the rest of my eliminations were only yellow liquid. From what I understand the yellow is bile from the liver. I added a little more salt to the flush today and boy did it work. I went to the bathroom at least 10 times in 4 hours! I don't really like the idea of consuming so much salt (even though the salt supposedly just passes through you) so I think I will cut back to every other day and do the laxative tea in the morning and at night on the days I don't do the flush. Day 4 tomorrow, almost half way there (if I decide to do the whole 10 days).

A while back I heard that turmeric is an amazing spice with all sorts of health benefits. I've been adding a dash to my Master Cleanse lemonade for no real specific reason.  Today I decided to do a little more research. Although there isn't much scientific data, a lot of people swear by its powers. A few of the health benefits people are claiming are that it fights some cancers, it can be used as an antiseptic, and it is an anti-inflammatory which may ease arthritis pain. Pretty amazing. I encourage you to do your own research, but this is a good place to start...

20 Health Benefits of Turmeric

So far so good. Last night before bed I drank the laxative tea, which seemed to have no effect by morning. When I woke up I drank the salt water flush and went for a short jog. By the time I got back home my stomach started to rumble a bit. *Warning, this gets a little bit graphic. About 15 minutes later I had my first elimination. A bit of solid waste came out the first time, but subsequent eliminations were mostly liquid. I wound up having to go to the bathroom about 5 times over a 2 hour period.

At this point I still feel perfectly normal. No aches or pains and my energy is pretty good. I am really surprised I am not having any caffeine withdrawals. Every once in a while I think about food but I don't feel hungry at all. The lemonade actually makes me feel full after I chug it down. A little trick I started doing is to down just the lemon juice, cayenne, and maple syrup in one gulp and chase it with the water. I found it much easier this way than having to drink the whole concoction. We shall see what happens tomorrow!

It's not too late to join the Active Brooklyn Race Team or just make a donation.  Let's eradicate breast cancer and get some exercise at the same time!

Today I decided to start the Master Cleanse. If you haven't heard of the Master Cleanse, it is a 10 day liquid "diet" consisting of 2 tablespoons of fresh squeezed lemon juice, 2 tablespoons of maple syrup, and a dash of cayenne pepper mixed in 8 ounces of water. The lemonade is consumed at least 6 times a day for 10 days (I'm going to start with 5 days and see how i feel from there), and it is all you are allowed to eat/drink, except for all of the water you want, a salt water flush in the morning, and a laxative tea before bed.  For more information a good place to start is http://themastercleanse.org/

A lot of people go on this "diet" to lose-weight-quickly, which will happen if you stop eating solid foods. Beyonce did the cleanse for quick weight loss for her role in Dreamgirls. I do not in any way endorse fad lose weight quick diets.  Most accounts that I have read, people who go on the cleanse and do not make healthy eating choices after quitting the cleanse gain all the weight back and then some!  Weight loss is not why I decided to try it out. I am more curious about the mental and detoxification aspects of the diet. I want to see if I am mentally up to the challenge of quitting my regular eating habits cold turkey, and to be honest I was starting to go down a bad path. Since I exercise so frequently I can afford to eat whatever I want and not gain weight. I was starting to consume more refined sugars, red meat, foods with preservatives, and caffeine than I would like. The cleanse seems like a good way to get back to healthier eating habits while being a mental challenge and ridding my body of built up toxins and waste.

In my research I have come across some warnings and side effects. Some people have experienced hair loss while on the cleanse, which is not cool. It is also recommended that you ease off the cleanse and not go straight back to eating solid foods by starting with just fruit juice and then soup and eventually solid foods again.

The first day went by a lot better than I thought. I was worried about missing my morning cup of joe, but so far no caffeine withdrawal. Surprisingly I haven't felt hungry at all today. The lemonade actually makes me feel full after I chug it down and my energy level is pretty much the same. But it is just day 1. I knew it would be pretty easy to go one day without food. They say getting past day 3 is the hard part. I did feel a little hungry around 4pm and started to feel a little light headed, but it went away in a couple of minutes. Right now I feel like I can easily do this for 10 days. We shall see how tomorrow goes. I am interested to see what happens after the laxative tea and salt water flush.

Active Brooklyn is forming a race team for a good cause... the Komen NYC Race For The Cure. Everyone knows someone who has been effected by breast cancer, so let's all do our part to eliminate this terrible disease.

There are 2 ways you can contribute... you can make a donation OR join the Active Brooklyn Race team for the 5 kilometer run/walk in Central Park on Sunday, September 12, 2010.

To make a donation simply click on the donate tab at the top of the Komen Website.

To join the Active Brooklyn Race Team click HERE and enter "Active Brooklyn" in the search box. The cost is $30 if you register before July 15th. Once you join our team, your task will be to get people you know to donate so we can reach our goal of $1500.

So open your wallet/purse and lace up your sneakers for a great cause!

We are making our Boot Camps a weekly affair! We will meet every Sunday (weather permitting) at the top of the steps to the monument in Fort Greene Park every Sunday at 10:30am sharp. Come try us out, your first class is FREE. After the initial free first class (and you realize how awesome it was and want to continue getting in shape and feeling better about yourself) you can pop in at $25 per class or sign up for a package deal of 5 classes for $100. So come on out and sweat with us. Out Boot Camps are for all fitness levels, and we offer all of the intensity with none of the in your face screaming. See you in the park!

If your schedule allows, exercise first thing in the morning before you eat a healthy & balanced breakfast. Overnight your body depletes your food based energy sources so it utilizes your fat based energy source for fuel more quickly. This will help you shed the fat and pounds at a faster rate. 

Alright Active Brooklynites, no excuses now!  We are offering a free, yes I said FREE Boot Camp Class in Fort Greene Park this Sunday (6/6/10) at 10:30am sharp.  We will meet at the top of the steps leading up to the monument.  Wear workout clothes, comfortable sneakers, and bring a bottle of water because we will make you sweat!  ALL fitness levels welcome!

Our extended family BKNY Fit Club, run by personal trainer extrodinare Chelsea, has their website up and running!  They offer group fitness classes in Prospect Park throughout the week.  Boot-y Camp, Rutland Warriors, Yoga/Stretch, Cadet Camp, and Sunday Brunch are some of the classes offered.    Chelsea is leading the Boot-y Camps. Master trainer and yoga god Matthew is leading the Rutland Warriors, Yoga/Stretch, and Cadet Camps.  And yours truly (Alex of Active Brooklyn) is teaching the Sunday Brunch class Sundays @ 9am. All fitness levels are welcome!  Check out the website by clicking the link below for more details, and come join us for some outdoor exercise fun.

BKNY Fit Club

Get the gear and equipment that the trainers use! In this feature we will review equipment that we ourselves use and feel worthy for our Active Brooklynites.

Kettlebells are all the rage right now. They are great for a full body workout to sculpt and tone every inch of your body. This beginner Kettlebell set is a great value considering just one 10lb Kettlebell can cost $30. They are all black with a plastic coating around the bottom to protect your floors. For a full body workout with minimal equipment, the Kettlebell is definitely the way to go.  And ladies, don't worry... Kettlebell training will make you lean and mean, NOT big and bulky.  Be sure to check back soon for our tutorial video on the Kettlebell swing.

One of the most fundamental training principles is the SAID principle. The body will produce Specific Adaptation to Imposed Demands (SAID). In short, you will apply a stimulus to the body (exercise) which causes an adaptation (physical improvement) to occur. The adaptation is simply a response to the stress of the exercise. For the adaptation to occur, the training load must be above normal or be new to the individual. When the exercise no longer presents a challenge, you will not adapt with positive improvements. When you become accustomed to a particular exercise, it is time for a change. This simple philosophy is essential for continuous improvement. When the exercise no longer contributes to improved performance, it is time to move on.

Now that you have made the commitment to getting fit, you have to be honest with yourself. Being honest with yourself means the focus has to be on you and not on comparing yourself to anyone else.  Be honest with who you are, how your body is composed, and what your abilities and limitations are.  You need to pursue goals that make you happy and improve YOUR quality of life.  Don't try to compare yourself to that photo shopped image in the latest magazine.  Self improvement means that you stop comparing yourself to other people and just be the best you that you can be.

Get the gear and equipment that the trainers use! In this feature we will review equipment that we ourselves use and feel worthy for our Active Brooklynites.

If you have watched Alex's Push-up Variation video, then you have seen him wearing the Adidas Marathon 10 in red. These shoes are a perfect combination of running shoe and cross trainer. They are extremely light weight due to the mesh upper which allows for ventilation and quick drying if they happen to get wet. This shoe also uses Adidas' Torsion and adiPrene systems in the sole for excellent cushioning and support. They come in a variety of bold and neutral colors and are highly recommended for a shoe that you can go for a run in and then head straight to the weight room.

Awareness. Be aware of your body and how it works.

Back to the core!! (no pun intended) Your core is not just the Rectus Abdominus (the part that gives the "6 pack" look). The core is all of the muscles that wrap around your spine and organs to provide support to and movement of the trunk as well as to assist in breathing. The muscles are connected at various points along the ribs, hips and spine. The core also includes the deeper internal muscles (Transverse Abdomiuns and Obliques) as well as the surface muscles you can see. So to sum it up, the core is not only the front of your stomach. Don't forget to exercise your sides and your back in addition to the front, so you gain a balanced core and perfect posture.

A New York Times article on the increase in in-home training. The advantages of in-home training are that it is more time effective, you are more likely to keep your commitment to exercise, the trainer is more focused on your needs due to less distractions, and you don't have to feel self-conscious in the privacy of your own home. Click on the link to the article below for more information and tips on deciding to go with an in-home personal trainer.

The New York Times - A Good Excuse to Stay Home From the Gym

Use the stairs! Practice taking 2 steps at a time and squeeze your butt muscles at the top of each step. This will help strengthen your thighs as well as shape-up your butt.

So you are thinking about improving your health. You probably have many questions about where to begin. Well, the first thing you need to do is make a commitment to yourself. Now is the time to improve your health. You have to decide that getting fit is a priority in your life. The truth is you really can't wait much longer. The longer you keep putting it off the worse you will feel, and it only gets harder to start exercising the older you get. But the good news is that it is never too late to get in shape. No matter your body type or age, you can find an exercise program that works for you.

Now that you have decided to make a commitment, stay tuned for Part 2, Honesty.

Engage your core!  As you are walking down the street or sitting on your couch, practice having a straight back and tight abs.  This will help strengthen your core, improve your posture, and help to avoid back injuries.  If you notice yourself slouching, straighten up!

A friend of mine presented this challenge to me and now I am passing it on to all of my Active Brooklynites.  It is called the 25-50-75 Challenge.  The challenge is to do 25 Squats, 25 Push-ups, 25 Sit-ups, and 25 Pull-ups, then 50 of each and finally 75 of each.  The goal is to complete all of the reps as quickly as possible.  My time was 31 minutes and 7 seconds.  Good luck and have fun.  Post your results in the comments section.

I can't stress enough how important warming up and stretching are to your overall fitness routine, but a lot of people completely ignore these key steps to overall success.

Warm-up
Always begin any exercise session with a gradual warm-up. This can be any sort of cardiovascular activity such as jogging, jumping rope, or using an elliptical machine. The purpose of the warm-up is to prepare your body for more intense exercise by warming up the muscles and joints by getting your heart rate up and your blood flowing. This greatly reduces the risk of injury by avoiding sudden shock to your system because you aren't just instantly throwing yourself into an intense workout. Remember, this is just a warm-up so take it light. You don't want to tire yourself before you even get into your main workout. 8 - 10 minutes of warm-up to break a light sweat will suffice.

Stretching
Save your stretch session for after your workout. A few quick targeted, more "dynamic" stretches are fine for after your warm-up, but after your workout you should really focus on long, prolonged stretches. When you stretch you want to ease into the stretches slowly and gradually until you feel a slight burn. Never force or bounce your body into a stretch. That pain you feel is due to a response from what are called Golgi tendon organs. They cause a reflex to oppose muscle contraction to avoid injury due to a sudden stretch in your muscles, but it can be overcome if you ease into the stretch. In general, you should hold each stretch for at least 30 seconds, and as long as 60 seconds the older your get. The first 10 seconds involve the muscle simply adjusting and relaxing, during the next 10 to 20 seconds the muscle is actually stretching, so don’t rush it. Some studies suggest that stretching after a workout can increase overall strength gains by nearly 20%! Make sure you stretch your entire body after your workout, even if you only worked out a specific body part.

Alex, born in Germany and raised in Texas (his father was in the Army), grew up active playing high school basketball and swimming.  He went on to obtain a Bachelors of Science in Aerospace Engineering from The University of Texas. Although it was something he excelled in he discovered his true passion was in health and fitness. After going through his own physical transformation he realized he wanted to share the knowledge he gained and the joy of exercise with others.  Certified by the National Strength and Conditioning Association (NSCA), Alex specializes in group fitness, cardiovascular endurance, agility, flexibility, functional, and strength training.  Most recently he has mastered the art of the Kettlebell.  He has vast experience working with individuals of all fitness levels and continually uses his ability to think outside the box, combining art and science when creating his clients unique exercise programs.  When he is not training clients look for him to be playing basketball, riding his bike, or jogging through New York's best borough... Brooklyn!!!

Contact Alex: 347-915-4586
activebkny@gmail.com