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.