tag:blogger.com,1999:blog-11272590189838865472024-03-13T12:03:16.753-04:00Active BrooklynPremiere personal training for Fort Greene & Clinton Hill.Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.comBlogger66125tag:blogger.com,1999:blog-1127259018983886547.post-8084645218684779312015-09-06T14:10:00.001-04:002015-09-06T14:10:04.918-04:00What Causes Cramps?<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-dfOG3xYC3fw/VeyBS0YsojI/AAAAAAAAAjo/wAR7FAEPQBc/s1600/cramp.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-dfOG3xYC3fw/VeyBS0YsojI/AAAAAAAAAjo/wAR7FAEPQBc/s1600/cramp.jpg" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><a href="https://www.youtube.com/watch?t=87&v=pNqq116lLHY" target="_blank">Here</a> is an interesting little video from Life Noggin on what causes cramps. </span>Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-52234487698072283302015-09-03T00:47:00.001-04:002015-09-03T00:47:37.412-04:00Does Stretching Actually Help?<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-ozmMFNtaWKk/VefQ2bug1zI/AAAAAAAAAjM/Yb_8NqlRjUo/s1600/stretch.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-ozmMFNtaWKk/VefQ2bug1zI/AAAAAAAAAjM/Yb_8NqlRjUo/s1600/stretch.jpg" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I personally believe in stretching. A good dynamic stretch routine prepares you for exercise, and a nice static stretching routine after exercise is a relaxing way to cool down. According to <a href="http://www.iflscience.com/health-and-medicine/do-you-need-stretch-and-after-exercise" target="_blank">this</a> article from IFLS, the results are mixed. It states stretching provides little to no effect for the recreational athlete, and has some benefit for high-level athletes who's sport requires a level of flexibility. The results are not conclusive, but I say, if it feels good, do it!</span></div>
Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-38776021997272686432015-08-31T08:18:00.001-04:002015-08-31T08:18:13.400-04:00Do We Really Need Supplements?<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-WIUsKbnWI7I/VeRFWL1Hn_I/AAAAAAAAAis/Trky5Ohm_fE/s1600/supplements.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-WIUsKbnWI7I/VeRFWL1Hn_I/AAAAAAAAAis/Trky5Ohm_fE/s1600/supplements.jpg" /></a></div>
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Supplements are huge business. According to the FDA a Dietary Supplements is defined as a product other than tobacco intended to supplement the diet, is intended for ingestion, can not be advertised for use as a conventional food or as the sole item within a meal or diet, and that contains one or more of the following:</div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- A vitamin</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- A mineral</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- An herb or other botanical</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- An amino acid</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- A dietary substance used buy humans to supplement the diet by increasing the dietary intake</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">- A concentrate, metabolite, constituent, extract, or combination of the ingredients listed above.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Since there is little regulation, many companies are making false claims on their effectiveness. Wether you are an athlete or a every day citizen, it is important to if the supplements you are taking are safe and effective. Click this WebMD link entitled <a href="http://www.webmd.com/diet/truth-behind-top-10-dietary-supplements?page=1" target="_blank">The Truth Behind the Top 10 Dietary Supplements</a> for more information.</span></div>
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Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-24408924039822049322013-08-13T08:43:00.002-04:002013-08-13T08:44:11.599-04:00Why Cardio Alone Doesn’t Cut Fat<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-szOXi4slxyU/Ugop4VnSsNI/AAAAAAAAAeg/Yi8GhmGSIZE/s1600/weightliftersmall.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-szOXi4slxyU/Ugop4VnSsNI/AAAAAAAAAeg/Yi8GhmGSIZE/s1600/weightliftersmall.jpg" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Here is a nice little article explaining why just a cardiovascular exercise routine doesn't shed the fat like expected. Especially when you over do the cardio and don't balance it with a strength training regimen. Simply put, your muscles regulate your metabolism. When you burn too many calories and don't have enough muscle mass, your body starts breaking your muscle down for energy. For the full article from elitefts.com click <a href="http://articles.elitefts.com/training-articles/why-cardio-alone-doesnt-cut-fat/" target="_blank">HERE</a>.</span></div>
Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-68347462750478103342013-08-07T10:31:00.000-04:002013-08-07T10:31:24.560-04:0012 Misconceptions About Fitness Trainers<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-WKElbDpkpOE/UgJQ3hC7ZWI/AAAAAAAAAeQ/UlTUVLQm3yQ/s1600/12miscons.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-WKElbDpkpOE/UgJQ3hC7ZWI/AAAAAAAAAeQ/UlTUVLQm3yQ/s1600/12miscons.jpg" /></a></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Here is some great insight into the world of a personal trainer courtesy of <a href="http://blog.rateyourburn.com/blog/post/2013/08/06/12-misconceptions-about-fitness-professionals.aspx" target="_blank">rateyourburn</a>. There is more to a career in fitness than meets the eye, but the bottom line is all good trainers do it for the love and a genuine passion for helping their clients look and feel their best.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">1) They're the exact same person in and out of the classroom.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">2) When they're not teaching, they're just chilling out.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">3) They care about your...</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">4) They're single.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">5) They're wearing pricey workout clothes, so they must be making good money.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">6) They must remember you from a class you took a month ago.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">7) The instructor is the strongest person in the room.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">8) They would judge you if they knew what you ate/drank last night.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">9) Waking up at 5am "comes naturally" to them.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">10) This is just a hobby, right?</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">11) They're probably too cool to want to know you outside of the classroom.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">12) They're so awesome/popular that it probably won't mean anything to them to get one more positive review.</span></span></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">For the full article click <a href="http://blog.rateyourburn.com/blog/post/2013/08/06/12-misconceptions-about-fitness-professionals.aspx" target="_blank">HERE</a>.</span></span></div>
Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-49836129304512466382013-03-29T10:46:00.001-04:002013-03-29T11:51:57.425-04:00It's Spring, Time To Get Outside!<div class="separator" style="clear: both; text-align: center;">
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<a href="http://2.bp.blogspot.com/-0_PrH4a1bYI/UVWoDq181VI/AAAAAAAAAcM/Uow4V7mRmaE/s1600/spring.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-0_PrH4a1bYI/UVWoDq181VI/AAAAAAAAAcM/Uow4V7mRmaE/s1600/spring.jpg" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Spring has finally sprung, so take your workout back outside. Active Brooklyn is offering one-on-one personal training as well as group fitness classes in Fort Greene and Prospect Parks. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">We are offering an early bird spring special for one-on-one personal training at a flat rate of $50/hour. Forget paying gym dues, we will come to you and give you an effective and safe workout at a location that is convenient for you, whether it is at your local park or in your home. Get in early and book a time slot before they all fill up! </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Our group fitness class in Prospect Park is still going strong, now in its 3rd season! Starting on May 1st we will meet every Monday, Wednesday, and Friday at the Lincoln Road entrance to Prospect park at 6am. If you are an early riser and like to work out first thing in the morning come join us. We have a good group of various abilities, so no matter if you are a seasoned pro or just looking to get back into working out we got you covered. Think Boot Camp without all of the yelling. The cost is $180 for a month. </span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">If you are interested or want more information about one-on-one training or group fitness in the park feel free to contact us at:</span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><a href="mailto:activebkny@gmail.com">activebkny@gmail.com</a></span></div>
<span style="background-color: white; color: #333333; font-family: Helvetica Neue, Arial, Helvetica, sans-serif; line-height: 19.1875px; text-align: justify;">347-915-4586</span><br />
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<br />Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-41833553953044161702013-02-06T15:54:00.002-05:002013-02-06T15:58:38.810-05:00Get a Workout Buddy!<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-tsXBxe78CEU/URLCq_eY3zI/AAAAAAAAAb0/qmIC1TLij4w/s1600/Workout_Buddy.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-tsXBxe78CEU/URLCq_eY3zI/AAAAAAAAAb0/qmIC1TLij4w/s1600/Workout_Buddy.jpg" /></a></div>
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<span style="background-color: white; font-size: 12px; line-height: 18.46875px;"><span style="font-family: Trebuchet MS, sans-serif;">A workout buddy is hugely helpful for keeping motivated, but it's important to find someone who will inspire, not discourage. Make a list of all your exercise-loving friends, then see who fits this criteria: Can they meet to exercise on a regular basis? Are they supportive of your goals? And last, will your bud be able to keep up with you or even push your limits? If you've got someone that fits all three, make that phone call.</span></span></div>
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<span style="background-color: white; font-size: 12px; line-height: 18.46875px;"><span style="font-family: Trebuchet MS, sans-serif;">By the way, a personal trainer makes a great workout buddy, so give me a call and schedule a free session today! 347-915-4586.</span></span></div>
Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-70477530646088004932012-08-21T12:48:00.000-04:002012-08-21T13:16:43.512-04:00Resistance Band Training<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-x0-EKLRcehQ/UDO7cBlGTJI/AAAAAAAAAVE/99hr1ke7MSw/s1600/resistance-bands.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-x0-EKLRcehQ/UDO7cBlGTJI/AAAAAAAAAVE/99hr1ke7MSw/s1600/resistance-bands.jpg" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I recently ran across a webpage about how resistance band training can increase power. Band resistance is an ascending resistance which means that it gets harder the further you go in the range of motion. This allows you to get a head start on your motion, ultimately leading to a quicker reaction time. By the laws of physics Power = (Force x Distance) / Time, so the faster the time, the greater the power. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">For the full article from resistancebandtraining.com/ click </span><a href="http://resistancebandtraining.com/2012/04/training-with-bands-to-improve-power/" style="font-family: Arial, Helvetica, sans-serif;">here</a><span style="font-family: Arial, Helvetica, sans-serif;">.</span></div>
Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-62821535767543686432012-07-09T13:15:00.000-04:002012-07-09T13:15:03.826-04:00Are You Doing Situps Properly?<div class="p1">
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<a href="http://4.bp.blogspot.com/-jhHGiHNkQIg/T_sRfu6psPI/AAAAAAAAAU4/aS6Zj5A3bXc/s1600/situps.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-jhHGiHNkQIg/T_sRfu6psPI/AAAAAAAAAU4/aS6Zj5A3bXc/s1600/situps.jpg" /></a></div>
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<span style="background-color: white;"><span style="font-family: Arial, Helvetica, sans-serif;">Situps are designed to strengthen your abdominals. They're one of the few exercises that'll autocorrect your posture. When you perform a situp correctly, you feel complete engagement of the abdominal muscles. However, when you perform it incorrectly, you'll feel it elsewhere but your abs or not at all...</span></span></div>
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<span class="s1"><span style="font-family: Arial, Helvetica, sans-serif;">Read the full article at: <a href="http://www.livestrong.com/article/557678-what-does-it-mean-if-you-do-situps-dont-feel-it-in-your-abs/#ixzz2097n8X3d">livestrong.com</a></span></span></div>
</div>Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-18172193452698873652012-06-25T09:27:00.002-04:002012-07-09T13:19:02.549-04:00High Intensity Anaerobic vs. Aerobic Exercise<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-jBpenoetXMU/T-hmojM9HDI/AAAAAAAAAUs/ogeEKAZUjRg/s1600/anaerobic-exercise.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-jBpenoetXMU/T-hmojM9HDI/AAAAAAAAAUs/ogeEKAZUjRg/s1600/anaerobic-exercise.jpg" /></a></div>
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<span style="background-color: white; font-family: Arial, Helvetica, sans-serif;">So the question is, does anaerobic exercise burn more fat than aerobic exercise?</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span class="s1">Anaerobic exercise is e</span>xercise in which oxygen is used up more quickly than the body is able to replenish it inside the working muscle. As a result, muscle fibers have to derive their contractile energy from stored substrates like Glycogen, ATP, and Creatine Phosphate. Weight training and sprinting are examples of such an activity. Basically high intensity, short bursts of exertion.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span class="s2">Aerobic exercise</span>, also called cardiovascular exercise, is physical activity which raises the heart rate to around 60 to 85 percent of the heart's maximum heart rate for an extended period of time, usually twenty minutes or longer. Basically medium to medium/high sustained exertion.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">A study a few years back had athletes doing six-second bursts of all-out cycling. After 10 to 15 sets of this, it was found that an unheard of amount of free fatty acids were broken down from fat stores within the muscle. It begs the question why, during an anaerobic activity that clearly utilizes glucose as a fuel, why is so much fat being broken down?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The answer appears to be that the exercise component which is six seconds long is using glucose, and however long the recovery component is, that’s when you’re burning fat. If you add all these intermittent periods together you are primarily burning lactate and fatty acids. If you want to lose weight, lose body fat, and get ripped, it appears that intermittent bursts of high-intensity activity followed by rest periods is a better way to go than aerobic exercise. Traditional thinking is that if you wanted to burn fat you would have to do long, slow, distance activity. People are now starting to think that in fact it’s the other way around and that during really brief, intense intermittent bouts of strength, speed and power-related exercise, you can burn even more fat.<br /><br />Read more at <a href="http://www.builtlean.com/2011/06/29/afterburn-effect-of-exercise-qa-with-dr-christopher-scott-phd/">builtlean.com</a>.</span></div>
</div>Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-28704454268632511522012-06-12T08:38:00.000-04:002012-06-12T09:13:56.578-04:00It's Getting Warmer, Stay Hydrated<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-seFoyXVKxSg/T9c4xOfLGJI/AAAAAAAAAUg/FLEA9AkhoCg/s1600/bottled-water1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-seFoyXVKxSg/T9c4xOfLGJI/AAAAAAAAAUg/FLEA9AkhoCg/s1600/bottled-water1.jpg" /></a></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you want to perform at your best in sport or exercise, you've got to keep your body adequately hydrated throughout your activity. Sweating away even just 1 percent of your body weight (a pound and a half for a 150-pound person) can place added stress on your cardiovascular system. Losing 2-3 percent of your weight can impair your physical performance. Dehydration can also affect your mental sharpness and hand-eye coordination putting you at a disadvantage on the court, playing field or other competitive arena. The American College of Sports Medicine recommends the following guidelines for keeping the body hydrated: </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">* BEFORE PHYSICAL ACTIVITY: Drink at least 16 ounces of fluid about two hours beforehand. </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">* DURING ACTIVITY: Drink 5 to 10 ounces every 15 to 20 minutes. </span></div>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">* AFTER ACTIVITY: Drink 16 ounces for each pound of body weight lost during activity</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif; font-size: xx-small;">Taken from <a href="http://www.ballyfitness.com/achieve-your-goals/fitness-tips.aspx" target="_blank">Bally Fitness</a></span></div>
</div>Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-49063006329279288332012-05-30T15:30:00.002-04:002012-05-30T15:30:20.317-04:00Boot Camp Month 2 Starts June 1st<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-Tq1_SdEJnI4/T8Z0zCDA-qI/AAAAAAAAAUM/uL_zQlN3Xmw/s1600/bootcamp.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-Tq1_SdEJnI4/T8Z0zCDA-qI/AAAAAAAAAUM/uL_zQlN3Xmw/s1600/bootcamp.jpg" /></a></div>
<div style="text-align: justify;">
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Boot Camp is still going strong. May was a wet one, but we still had a good crowd and made great strides. It's not too late to join for the month of June. The first June session is this Friday. The cost is $200 for the month and we meet every Monday, Wednesday, and Friday in Prospect Park. Come give it a try for free on the 1st, and I guarantee you'll want to come back. Email me for more details at <a href="mailto:activebkny@gmail.com">activebkny@gmail.com</a>. </span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">See you in the park! </span></div>Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-80457409498630334542012-04-18T12:54:00.000-04:002012-04-18T12:54:00.321-04:00Top 10 Fitness Facts From WebMD<div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-qqHDU0uWpA0/T47watu0j2I/AAAAAAAAAUE/uH-8YJTOQNQ/s1600/fitnessfacts.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-qqHDU0uWpA0/T47watu0j2I/AAAAAAAAAUE/uH-8YJTOQNQ/s1600/fitnessfacts.jpg" /></a></div><span style="font-family: Arial, Helvetica, sans-serif; font-weight: normal;">1. Exercise Boosts Brainpower</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">2. Movement Melts Away Stress</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3. Exercise Gives You Energy</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">4. It's Not That Hard to Find Time for Fitness</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">5. Fitness Can Help Build Relationships</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">6. Exercise Helps Ward Off Disease</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">7. Fitness Pumps Up Your Heart</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">8. Exercise Lets You Eat More</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">9. Exercise Boosts Performance</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10. Weight Loss Is Not the Most Important Goal<br />
</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">For full article click </span><a href="http://www.webmd.com/fitness-exercise/guide/exercise-benefits" style="font-family: Arial, Helvetica, sans-serif;" target="_blank">HERE</a><span style="font-family: Arial, Helvetica, sans-serif;">.</span>Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-51293959636396400022012-04-02T11:37:00.003-04:002012-04-18T12:58:50.245-04:00Boot Camp Is Back!!<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-TLbmpYLX5rA/T3nHJOSbPbI/AAAAAAAAAT8/EOCKYI89J_c/s1600/bootcamp.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-TLbmpYLX5rA/T3nHJOSbPbI/AAAAAAAAAT8/EOCKYI89J_c/s1600/bootcamp.jpg" /></a></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Boot Camp will be coming back for the 2012 season starting April 30th. The cost will be $200/month (just under $17/class) and we will meet every Monday, Wednesday, & Friday @ 6am in Prospect Park at the Lincoln Road entrance on the east side of the park. Booty Camp is open to all fitness levels and abilities and focuses on general strength and cardiovascular exercises. Fun, safety, and variety are our key to success. If you are looking to lose a few pounds or just maintain, this is the place for you. Last year was a blast, this year will be better.</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Still not convinced? Give us a try for free on April 23rd, 25th, & 27th!!! See you in the park.</span></div>Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-57488481103492073412012-04-02T11:29:00.002-04:002012-04-02T11:30:35.375-04:007 Steps to a Happier, Healthier, and Longer Life<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-5ulrkm8QRUo/T3nFmrDXYDI/AAAAAAAAAT0/LcQF-8oR1EQ/s1600/happy-healthy-people.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-5ulrkm8QRUo/T3nFmrDXYDI/AAAAAAAAAT0/LcQF-8oR1EQ/s1600/happy-healthy-people.jpg" /></a></div><div style="font-family: Arial, Helvetica, sans-serif; line-height: 18px; margin-bottom: 18px; text-align: justify;"><span style="background-color: white;">You deserve true happiness. In fact, your emotional and physical health depends on it. Positive emotions not only feel good, they also reduce stress-related risks for heart disease, cancer, and more. Follow these 7 steps to happiness and good health:</span></div><ol style="margin-bottom: 6px; margin-left: 22px; margin-right: 22px; margin-top: 6px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 2px; padding-left: 0px; padding-right: 0px; padding-top: 2px;"><div style="font-family: Arial, Helvetica, sans-serif; font-weight: bold; line-height: 18px; text-align: justify;"><span style="background-color: white;">Use positive self-talk.</span><span style="background-color: white;"> </span><span style="background-color: white; font-weight: normal;">Trade self-put-downs (e.g., <em>What an idiot I am!</em>) for encouraging words (e.g.,<em>Nice going! I'll do better next time! I'm great at learning from my mistakes!</em>).</span></div></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 2px; padding-left: 0px; padding-right: 0px; padding-top: 2px;"><div style="font-family: Arial, Helvetica, sans-serif; font-weight: bold; line-height: 18px; text-align: justify;"><span style="background-color: white;">Connect with friends.</span><span style="background-color: white;"> </span><span style="background-color: white; font-weight: normal;">Really talk with people you care about. Get physical, too. Hugs stimulate oxytocin, the "cuddle hormone," spreading a feel-good boost among friends.</span><span style="background-color: white;"> </span></div></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 2px; padding-left: 0px; padding-right: 0px; padding-top: 2px;"><div style="font-family: Arial, Helvetica, sans-serif; font-weight: bold; line-height: 18px; text-align: justify;"><span style="background-color: white;">Keep a daily gratitude journal.</span><span style="background-color: white;"> </span><span style="background-color: white; font-weight: normal;">Writing down what you're thankful for makes you healthier and more optimistic.</span></div></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 2px; padding-left: 0px; padding-right: 0px; padding-top: 2px;"><div style="font-family: Arial, Helvetica, sans-serif; font-weight: bold; line-height: 18px; text-align: justify;"><span style="background-color: white;">Exercise your way to a better mood.</span><span style="background-color: white;"> </span><span style="background-color: white; font-weight: normal;">Being active at least 30 minutes a day increases happiness and makes your body's RealAge 2.8 years younger.</span><span style="background-color: white;"> </span></div></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 2px; padding-left: 0px; padding-right: 0px; padding-top: 2px;"><div style="font-family: Arial, Helvetica, sans-serif; font-weight: bold; line-height: 18px; text-align: justify;"><span style="background-color: white;">Meditate to stay happy.</span><span style="background-color: white;"> </span><span style="background-color: white; font-weight: normal;">Meditation eases stress, strengthens immunity, and increases happiness -- big time.</span><span style="background-color: white;"> </span></div></li>
<li style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 2px; padding-left: 0px; padding-right: 0px; padding-top: 2px;"><div style="font-family: Arial, Helvetica, sans-serif; font-weight: bold; line-height: 18px; text-align: justify;"><span style="background-color: white;">Understand unhappiness.</span><span style="background-color: white;"> </span><span style="background-color: white; font-weight: normal;">When it happens (it will), learn from it. It's a chance for you to make positive changes.</span><span style="background-color: white;"> </span></div></li>
<li style="font-family: Arial, Helvetica, sans-serif; font-weight: bold; line-height: 18px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; padding-bottom: 2px; padding-left: 0px; padding-right: 0px; padding-top: 2px; text-align: justify;"><span style="background-color: white;">Pay it forward. <span style="font-weight: normal;">The real secret to being happy is to realize that true peace comes when you recognize the gifts you have -- gifts you can pass along to others.</span></span></li>
</ol><div style="font-family: Arial, Helvetica, sans-serif; line-height: 18px; margin-bottom: 18px; text-align: justify;"><span style="background-color: white;">Take these stay-happy steps and you'll cope better with pain and stress, and reduce your risk for colds, flu, heart disease, and even cancer.</span></div><div style="font-family: Arial, Helvetica, sans-serif; line-height: 18px; margin-bottom: 18px; text-align: justify;">Read the full article from realage.com <a href="http://www.realage.com/mood-stress/7-ways-to-train-your-brain?eid=1010657203&memberid=25845629" target="_blank">here</a>.</div>Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-27444960853736627762012-03-26T13:20:00.000-04:002012-03-26T13:20:52.412-04:00Protect Your Neck<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-nnHt6F_Zpvw/T3ClPSKCipI/AAAAAAAAATs/H3pnTPzttTY/s1600/neck-strain-small.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-nnHt6F_Zpvw/T3ClPSKCipI/AAAAAAAAATs/H3pnTPzttTY/s1600/neck-strain-small.jpg" /></a></div><div style="text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Try this weird little tip when doing crunches: put your tongue on the roof of your mouth. It will help you align your head properly which will in turn help to reduce neck strain. Give it a shot, it can't hurt!</span></div>Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-33534122870910155562012-03-15T09:02:00.000-04:002012-03-15T09:02:31.270-04:00The Importance of Sleep<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-ua484Ol0w_o/T2HndGyYbwI/AAAAAAAAATk/xm5ba6POd2U/s1600/sleep-small.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-ua484Ol0w_o/T2HndGyYbwI/AAAAAAAAATk/xm5ba6POd2U/s1600/sleep-small.jpg" /></a></div><div style="background-color: white; text-align: justify;"><span style="line-height: 22px;"><span style="font-family: Arial, Helvetica, sans-serif;">This article is mostly about how a lack of sleep effect work performance, but you can see how this also relates to exercise. Not only is sleep important to stay sharp and focused, but it is also when your body regenerates.</span></span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 22px;"><br />
<br />
From Inc. Magazine:</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 22px;"><br />
</span></div><div style="background-color: white; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; line-height: 22px;"><br />
The reason sleep is so important is because fatigue isn't simple. When we are tired, our performance doesn't degrade equally. Instead, when you lose a night's sleep, the parietal and occipital lobes in your brain become less active. The parietal lobe integrates information from the senses and is involved in our knowledge of numbers and manipulation of objects. The occipital lobe is involved in visual processing. So the parts of our mind responsible for understanding the world and the data around us start to slow down. This is because the brain is prioritizing the thalamus—the part of your brain responsible for keeping you awake. In evolutionary terms, this makes sense. If you're driven to find food, you need to stay awake and search, not compare recipes.</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 22px;"><br />
</span></div><div style="background-color: white; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif; line-height: 22px;"><br />
After 24 hours of sleep deprivation, there is an overall reduction of six percent in glucose reaching the brain. (That's why you crave donuts and candy.) But the loss isn't shared equally; the parietal lobe and the prefrontal cortex lose 12 percent to 14 percent of their glucose. And those are the areas we most need for thinking: for distinguishing between ideas, for social control, and to be able to tell the difference between good and bad.</span><span style="font-family: Arial, Helvetica, sans-serif; line-height: 22px;"><br />
</span></div><div style="background-color: white; line-height: 22px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;"><br />
</span></div><div style="background-color: white; line-height: 22px; text-align: justify;"><span style="font-family: Arial, Helvetica, sans-serif;">Full article <a href="http://www.inc.com/margaret-heffernan/the-truth-about-sleep-and-productivity.html?nav=pick">here</a>.</span></div>Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-12005057816428154542011-11-23T16:32:00.000-05:002011-11-23T16:32:46.839-05:00Post-Workout Nutrition - Chocolate Milk!<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-2HkJmZ1rfB8/Ts1mUm_LDdI/AAAAAAAAATY/IIADQgPzy-E/s1600/Chocolate-Milk-small.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-2HkJmZ1rfB8/Ts1mUm_LDdI/AAAAAAAAATY/IIADQgPzy-E/s1600/Chocolate-Milk-small.jpg" /></a></div><div style="background-color: white; line-height: 17px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Your recovery meal or snack should have just the right mix of carbohydrate and protein. This is easily attainable with a smoothie or shake, but not everyone has a smoothie bar around the corner or a blender in their backpack.</span></div><div style="background-color: white; line-height: 17px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Fortunately, you don’t need a fancy drink to meet your nutritional needs. A simple and economical option is low-fat chocolate milk.</span></div><div style="background-color: white; line-height: 17px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Your body absorbs animal protein most efficiently. And milk contains all of the essential amino acids needed to facilitate protein synthesis, reduce muscle breakdown and promote muscle growth. Its natural protein works with the carbs to restore glycogen, essential for muscle function. Chocolate milk, which has more carbs than plain milk, provides just the right ratio of carbohydrates to protein (about 3-4:1).</span></div><div style="background-color: white; line-height: 17px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Milk is also renowned for having lots of calcium and vitamin D, both needed to keep bones strong. Another bonus is vitamin B, which helps keep your energy levels up. And don’t forget electrolytes—imperative for re-hydrating. Milk contains sodium, potassium and magnesium, among other elements.</span></div><div style="background-color: white; line-height: 17px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">So next time you finish an intense workout or a tough game, try a cool glass of low-fat chocolate milk.</span></div>Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-47884154341265660982011-11-18T11:40:00.000-05:002011-11-18T11:40:50.870-05:00Treating Injuries<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-_2d1O6skjw8/TsaKMBSGjcI/AAAAAAAAATQ/E9x-2_2PD5Y/s1600/ice-pack.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-_2d1O6skjw8/TsaKMBSGjcI/AAAAAAAAATQ/E9x-2_2PD5Y/s1600/ice-pack.jpg" /></a></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="background-color: white; line-height: 22px;">A muscle strain typically involves inflammation or swelling. </span><span class="Apple-style-span" style="background-color: white; line-height: 22px;">When an injury first occurs remember R.I.C.E. - Rest, Ice, Compression (with an elastic bandage – not too tight or left on for more than four hours at a time) and Elevation of the </span><span class="Apple-style-span" style="background-color: white;">body</span><span class="Apple-style-span" style="background-color: white; line-height: 22px; text-align: left;"> part. </span><span class="Apple-style-span" style="background-color: white; line-height: 22px;">Then, once inflammation goes away and you’re on the mend (about 48-72 hours after the injury) heat can be applied to speed healing.</span><span class="Apple-style-span" style="background-color: white; line-height: 22px; text-align: left;"> </span><span class="Apple-style-span" style="background-color: white; line-height: 22px;">Heat can also be </span><span class="Apple-style-span" style="background-color: white;">soothing</span><span class="Apple-style-span" style="background-color: white; line-height: 22px; text-align: left;"> if you’re just sore from your workout but don’t have an injury. </span><span class="Apple-style-span" style="background-color: white; line-height: 22px;">A hot bath makes you feel better by increasing blood flow and </span><span class="Apple-style-span" style="background-color: white;">relaxing </span><span class="Apple-style-span" style="background-color: white; line-height: 22px; text-align: left;">your muscles.</span></span></div>Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-12110506286933147042011-11-16T08:30:00.000-05:002011-11-16T08:30:04.774-05:00How To Evaluate A Personal Trainer<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-gPjmed0MM2Q/TsO4-xtVZpI/AAAAAAAAATI/FYEo37kyzXQ/s1600/trainer-small.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-gPjmed0MM2Q/TsO4-xtVZpI/AAAAAAAAATI/FYEo37kyzXQ/s1600/trainer-small.jpg" /></a></div><div style="background-color: white; color: #252525; font-size: 12px; line-height: 16px; margin-bottom: 1em; margin-top: 1em; text-align: justify;"><strong><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">ASSESS THEIR TRAINING STYLE</span></strong><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b><br />
</b>The first, most obvious thing to evaluate is physical appearance. A trainer who stands at 6'2", 200 lbs. with 5% body fat is impressive—but is that what you want for yourself? Worse, of course, is if he’s out of shape. Make sure any trainer you size up can articulate the differences in his regimen from what he envisions for yours, and make sure to ask if he practices what he preaches.</span></div><div style="background-color: white; color: #252525; font-size: 12px; line-height: 16px; margin-bottom: 1em; margin-top: 1em; text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Also, how are you best motivated? Do you require fatherly encouragement and gradual progress or does your inner fire come from being called a weak and worthless maggot? Know whether a trainer is Sergeant Slaughter or Dick Sergeant.</span></div><div style="background-color: white; color: #252525; font-size: 12px; line-height: 16px; margin-bottom: 1em; margin-top: 1em;"></div><div style="text-align: justify;"><strong><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">GET PERSONAL</span></strong></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">Can you still be motivated to train if you hate your trainer? Get to know him by asking about his personal motivations for getting into fitness. Can he relate to you? Does his disposition and general outlook align with yours? Don’t be afraid to get personal and see if this is someone you wouldn't mind knocking you around.</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
<b><br />
SET GOALS AND EXPECTATIONS</b></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
Losing five pounds in a week is a goal; losing 20 pounds in a week is an amputation. Have a realistic idea of what you want from your training and know how your trainer plans to monitor your progress. How will he test you? What are his daily, weekly and monthly goals for you? Asking these questions will hold him accountable to deliver on his promises.</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
<b><br />
GAUGE HIS COMMITMENT</b></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b><br />
</b>A training session may only last an hour, but the challenges of leading a healthy lifestyle are 24/7. Ask if you can reach him by phone, text or e-mail after hours. You never know when you might need some quick advice on what to eat at a restaurant or a tough decision between breads at the supermarket. How about a motivational email or message? A great trainer might be busy with other clients, but most will put forth the extra effort to be on hand in a pinch.</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
<b><br />
DEMAND A PORTFOLIO</b></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b><br />
</b>Remember: you're hiring someone for a job. Solid, tangible evidence immediately increases a trainer’s credibility. So ask if he has a website, any published articles (only those appearing in reputable outlets apply) and/or testimonials from clients, which should be accompanied by before and after photos, details on how long it took to accomplish goals and the type of diet and training plan used to achieve them.</span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br />
<b><br />
GET A TRIAL</b></span><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b><br />
</b>Seeing him in action is the best way to know how well you work together. During this trial period observe:</span><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif;"><br />
<ul><li><span class="Apple-style-span" style="color: #252525; font-size: 12px; line-height: 16px;">Does he use his cell phone while training? If so, cut.</span></li>
<li><span class="Apple-style-span" style="color: #252525; font-size: 12px; line-height: 16px;">Does he engage in distracting conversations? If so, cut.</span></li>
<li><span class="Apple-style-span" style="color: #252525; font-size: 12px; line-height: 16px;">Is he actively by your side for every rep, set and stride on the treadmill? Protein brownie points.</span></li>
</ul></span></div><div style="background-color: white; color: #252525; font-size: 12px; line-height: 16px; margin-bottom: 1em; margin-top: 1em; text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">There are a lot of good trainers on the market, but the great ones go the extra rep. If you want to be really bold, make them put their money where their muscles are and request a money-back guarantee.</span></div>Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-86183497367181884632011-11-14T09:22:00.000-05:002011-11-14T09:22:11.675-05:00Set Goals And Build Slowly<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-BF6oQO9QG3g/TsEjw4XpSuI/AAAAAAAAATA/Zt72OpM8OTs/s1600/goals-small.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-BF6oQO9QG3g/TsEjw4XpSuI/AAAAAAAAATA/Zt72OpM8OTs/s1600/goals-small.jpg" /></a></div><div style="text-align: justify;"><span class="Apple-style-span" style="background-color: white; color: #252525; font-family: Helvetica, Arial, sans-serif; line-height: 16px;">General goals like “weight loss” are fine</span><span class="Apple-style-span" style="background-color: white; color: #252525; font-family: Helvetica, Arial, sans-serif; line-height: 16px;">, but having short-term and long-term goals is a better way to stay motivated and on track. Think three weeks, three months, or three years down the road and decide on a specific goal. Something like a marathon is an excellent ultimate goal that can motivate you, but all you really need is some point down the road that you’d like to get to.</span></div><div style="text-align: justify;"><span class="Apple-style-span" style="background-color: white; color: #252525; font-family: Helvetica, Arial, sans-serif; line-height: 16px;"><br />
</span></div><div style="text-align: justify;"><span class="Apple-style-span" style="background-color: white;"><span class="Apple-style-span" style="color: #252525; font-family: Helvetica, Arial, sans-serif;"><span class="Apple-style-span" style="line-height: 16px;">The reason most people don’t make significant gains is they start out with a weak plan that’s just too aggressive. If you start at a slower level and build up more gradually, then you’re more liable to be successful. Don’t expect that you’re going to get in great shape in a matter of weeks either, it’s just not going to happen. Consistency is key.</span></span></span></div>Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-64869414065692040442011-11-09T08:52:00.000-05:002011-11-09T08:52:47.980-05:00Make Your Workouts Efficient<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-h9FbH0slxfA/TrqFV367_mI/AAAAAAAAAS4/_vtpPgfn74E/s1600/no-time-small.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-h9FbH0slxfA/TrqFV367_mI/AAAAAAAAAS4/_vtpPgfn74E/s1600/no-time-small.jpg" /></a></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">If you are pressed for time, work smarter not harder. To get the most out of your workout in the least amount of time, the goal is to keep your body moving. This allows for maximum fat burn while still achieving maximum strength gains. A great way to do this is by arranging your workouts in alternating sets or circuit training. </span></div><div style="text-align: justify;"><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif;"><br />
<span class="Apple-style-span" style="line-height: 18px;">Alternating sets involve alternating between exercises that train your body using two noncompeting movements. For example, you pair an upper-body exercise that works the muscles on your front side (a pushup or bench press) with a lower-body exercise that emphasizes the muscles on your back side (the deadlift). The idea is that you work a group of muscles with one exercise, but instead of sitting around for a full 2 or 3 minutes while that muscle group recovers, you perform an exercise that doesn't heavily engage those same muscles. As a result, you can cut your rest time in half or eliminate it completely.</span></span><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="line-height: 18px;">Circuit training is</span></span><span class="Apple-style-span" style="background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 18px;"> similar to alternating sets, except that they involve three or more exercises. You can rest after each exercise in the circuit, or only after the last exercise.</span></div><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<div style="text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><span class="Apple-style-span" style="background-color: white; line-height: 18px;">A 2011 Spanish study found that men who trained with circuits achieved the same gains as those who trained with straight sets, yet their workouts were 42%. But that's not to suggest you should hit the showers early. No, it means circuits and alternating sets can help you squeeze more total sets into the same sweat session.</span><span class="Apple-style-span" style="background-color: white; line-height: 18px;"> </span></span></div>Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-69735561349295241532011-11-07T11:14:00.001-05:002011-11-07T11:15:19.214-05:00Work Your Core First<div class="separator" style="clear: both; text-align: center;"><a href="http://4.bp.blogspot.com/-twOXdqaiDjw/TrgDjAeGNpI/AAAAAAAAASw/iHleCL3MCLI/s1600/plank+small.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-twOXdqaiDjw/TrgDjAeGNpI/AAAAAAAAASw/iHleCL3MCLI/s1600/plank+small.jpg" /></a></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">It has been seen that <span class="Apple-style-span" style="background-color: white;"><span class="Apple-style-span" style="line-height: 18px;">people achieve far better results when they do core exercises at the beginning of their workout instead of at the end. The reason is that when training your core when your muscles are fresh you achieve the fastest gains in strength. Focus on core strengthening exercise that allow you to prevent your spine from rounding, such as planks, mountain climbers, and even push-ups. These type of exercises allow you to not only strengthen your stomach muscles, but also you side and lower back muscles.</span></span></span></div>Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-9840066474923535512011-06-29T11:56:00.001-04:002011-06-29T11:57:19.054-04:00Practice Perfect Form<div class="separator" style="clear: both; text-align: center;"><a href="http://1.bp.blogspot.com/-GqgSQi-5xXA/TgtK72YUwtI/AAAAAAAAASs/Z8qxab0-tug/s1600/weight_lifting.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-GqgSQi-5xXA/TgtK72YUwtI/AAAAAAAAASs/Z8qxab0-tug/s1600/weight_lifting.jpg" /></a></div><div style="text-align: justify;"><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">The best way to maximize your workout and insure you stay injury free is to always practice perfect form. From lifting weights, to running, to sit-ups, every exercise needs to be executed with perfect form. The general rule of thumb is to keep your core tight, back straight, and head and chest up. When performing any exercise where you bend your knees (squats, lunges, etc.) always ensure that your knee stays above your ankle as much as possible. If you are lifting weights and can't keep proper form drop down to a lighter weight and work your way up. The main rule of exercise is safety first. An injured person can't exercise, so practicing perfect form will keep you injury free and in top shape. </span></div>Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0tag:blogger.com,1999:blog-1127259018983886547.post-8009730366731984702011-06-27T10:33:00.002-04:002011-06-30T22:39:54.029-04:00Boot Camp Still Going Strong<span class="Apple-style-span" style="clear: left; float: left; font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-8uMIs42ie04/TbWnco3MMeI/AAAAAAAAASo/A5mk8Kcw5qw/s1600/bootcamp.gif" style="cursor: move;" /></span><span class="Apple-style-span" style="font-family: 'Helvetica Neue', Arial, Helvetica, sans-serif;">It isn't too late to sign up for Boot Camp! The next session starts July 6th. We are still meeting at the Lincoln Rd. entrance to Prospect Park every Monday, Wednesday, and Friday at 6am. The cost is $180 for the month or $20 per session. Lace up your sneakers and join us for some fitness fun.</span>Active Brooklynhttp://www.blogger.com/profile/13003681468164723150noreply@blogger.com0