Thursday, May 7, 2015

And The Winner Is...

Never late than never they say right? 

Well I thought people would appreciate the fact that just as mentioned at the onset of the Winter Fitness Challenge that the winner would receive a nice prize. That winner is determined by the individual who lost the biggest percentage of body weight - meaning that person had weighed in on Week 1, Week 6, and Week 12.

Without further ado...

The winner of the 2015 LIC YMCA Winter Fit Challenge is...


George Nelson!

George lost 9 lbs during the challenge, 1% BF, and from Week 6 to Week 12 dropped down his BMI from 29.9 to 29.0.


I want to congratulate George for his achievement and commitment to a healthier lifestyle. 
He is the testament that constant work and focus can lead to obtainable results. 

Sunday, May 3, 2015

The Final Submission: Week 12

First of all, I would like to thank each and every individual who took part of the challenge.

It does not take any effort to remain at the bottom - it takes sacrifice, effort, and a level of determination to reach something that you want to dream of. For many, that dream may not have come as fast as they have wanted. For others, they might be satisfied. Personally, I do not want to dream but only imagine because dreams cannot physically materialize from the unconscious mind to reality. 

Hopefully I have enriched your minds with both education for an active & physical lifestyle. As individuals, we always learn. I passionately want to continue learning so that I can help others as I have helped you as well as my personal training clients. 

Summer is upon us and so I figuratively will ride off into the sunset knowing the help I provided was impactful and that many of you have a basis of education when it comes to being self-sufficient. 

If anyone wishes to continue their journey to become the strongest version of themselves, please feel free to contact me at either

jshapiro@ymcanyc.org

or 

james@primalpower-fitness.com

Share your submission today!
*Respond to this blog post down below*

Sunday, April 26, 2015

Winter Fitness Group - Week 12: Final Weigh-In & Victory Run


The time is here.

It's been quite a journey, battle, fight and anything in-between. For many it was harder to start, for others it was easy to begin but hard to adapt. No matter what experience you felt, what matters most is that I saw people start to look deep into themselves and desire change. To become the greatest version of yourself requires passion, dedication, and above all else constant effort. People like to believe that champions are born and they sit and mope. Champions are built from clay and rubble to their final product.


This week is the final weigh in week. The following is my schedule for you guys to come on in and record your final weight:

Tuesday, April 28th: 7:00 pm - 7:30 pm (at the free weights office)
Thursday, April 30th: 4:00 pm - 6:00 pm (ask front desk to contact me)
Saturday, May 2nd: 11:00 am - 11:30 am (at the free weights office)


That being said, I'll hold another run over the bridge and back for a victory run at 11:30 am on Saturday, May 2nd. Meet up will be same as last time, at the front desk.

Week 11: Submission Time


Share what you've done this week.

Share your submission today!
*Respond to this blog post down below*

Sunday, April 19, 2015

Winter Fitness Group - Week 11: Pull-Up



Hope everyone is doing well - this week around we are going to hit some bodyweight exercises again with some old-fashion pull-ups!


The pull-up can be done almost anywhere and inside the Y we have a great pull-up/dip station that has an assist if you need to still build up the strength and power for the movement. 

The following is the schedule for this week to see me and learn about pull-ups:

Tuesday, April 13th: 6:30 pm - 7:30 pm (at the free weights office)
Thursday, April 15th: 4:00 pm - 6:00 pm (ask front desk to contact me)

Remember you have to either submit a reply below with the date you want to come in or respond via email at jshapiro@ymcanyc.org. 

Sunday, April 12, 2015

Winter Fitness Group - Week 10: Foam Rolling



Foam rolling or SMR (Static Myofascia Release) is the technique of targeting trigger points to release tension. Many people don't recognize that throughout even a single day tension is built up through our entire body through either improper posture, poor walking habits, overactive muscles, or tightness caused by faulty behavior.

SMR uses rollers to target trigger points (golgi tendons) and activate them to release tension In our muscle fibers. Now there can't be a one pony trick for everyone. That is why individual assessments are necessary to see which muscles are overactive.

The following is the schedule for this week to see me and learn about foam rolling:

Tuesday, April 13th: 6:30 pm - 7:30 pm (at the free weights office)
Thursday, April 15th: 4:00 pm - 6:00 pm (ask front desk to contact me)
Saturday, April 17th: 11:30 am - 12:30 pm (at the free weights office)


Remember you have to either submit a reply below with the date you want to come in or respond via email at jshapiro@ymcanyc.org. 

Saturday, April 11, 2015

Week 9: Submission Time



Three weeks left - finish strong!
Share what you've done this week.
Share your submission today!
*Respond to this blog post down below*

Sunday, April 5, 2015

Winter Fitness Group - Week 9: Group Run (59th St Bridge)



IT'S FINALLY HERE!!!



It's time to get our run on for week 9 aka the 59th street bridge group run!


Now I've talked with a few of you and decided that the best opportunity to get everyone together for the group run would be a Saturday. Remember, if you have been holding up your end with cardio each week, this run should be a breeze in the park. The run is approximately four miles with a nice incline once we hit the bridge and a steep incline at the turnaround point.

Therefore the group run will be held on April 11th at 11:30 AM

We will assemble at the lobby area near the front desk ten minutes before and will give a grace period of five minutes before we go off.

RSVP for the run either by responding or by sending me an email. Bring friends and family along if you wish. If we get a large group, we can support a fast-pace group and a slower-pace group. As of right now Sunday, April 5th... the forecast says it's going to be 66 degrees and slightly cloudy. 

Week 8: Submission Time!



Get ready for our group run next Saturday! 

Share what you've done this week.
Share your submission today!
*Respond to this blog post down below*

Sunday, March 29, 2015

Winter Fitness Group - Week 8: Bench Press/Chest Press




I've got some eager news to some of those people who were excited when I mentioned some new programming this time around with our challenge. 

It's time to get down to business! This week is dedicated to again another compound movement: the bench press or it's relative the chest press. The movement utilizes the shoulders, deltoids, pectorals, and triceps. If you want to not just get stronger with your push movements, but also get a bit more muscle on those arms and an overall better body workout...you can't afford to miss this.


This Weeks Goal: 
Utilize Chest Press/Bench Press Twice A Week

So this week, I am setting aside the following dates as open one-on-one practice
to get to know a few pull exercises that can benefit you, no matter the goal.
Here are the four days I will make available: 

Tuesday, March 31st: 7:30 pm - 8:30 pm (at the free weights office)
Thursday, April 2nd: 4:00 pm - 6:00 pm (ask front desk to contact me)
Friday, April 3rd: 12:00 pm - 1:00 pm (at the free weights office)
Saturday, April 4th: 10:30 am - 11:30 am (at the free weights office)


Remember you have to either submit a reply below with the date you want to come in or respond via email at jshapiro@ymcanyc.org. 

Week 7: MyPlate Submission

Here, here!

Who said leftovers are just useless? Clearly Marissa has got good ideas worth sharing. She sent in her MyPlate submission from something she made for a party.

"I made chicken tinga this weekend for a party and had leftovers today! It is easy, just boil chicken breasts, shred and cook with onion, tomatos and chipotle peppers. I had it on a tostada with a small drizzle of sour cream and a sprinkle of cotija cheese. I had some red pepper to sneak more veggies in!"



Looks too good to be true, I got to get that recipe out from my screen and into my kitchen pronto. Keep those submissions coming in!

Saturday, March 28, 2015

Workout Submission Saturday - Week 7

Submission Saturday!




Hopefully you've been inspired to share your MyPlate with everyone. Remember half the fight is in the kitchen. Here's a little tid-bit of information just to prove my point:

According to the November issue of the public Health Nutrition, people consume 200 more calories when they eat out as opposed to having home-cooked meals. Researchers also found that diners in both fast-food and sit-down restaurants upped their intake of saturated fat and sodium.

As for myself this week, while I couldn't make a cooking video of this creation: here it is - Chicken Pilaf. Now the way I did it was using a Tajikan recipe somewhat similar to what I found here. 
The only difference was that I used chicken thighs, had onion, and added in turmeric.
This took lots of time to prepare and cook, but all that work paid off to nearly five meals I could spread out throughout the week.







Now even though this week was dedicated to getting active in the kitchen, that's no excuse to stop getting work in and burning those calories. Share what you've done this week.
Share your submission today!
*Respond to this blog post down below*



Heads Up! Our Week 9 run over the 59th st Bridge is coming up. Ramp up the cardio and start getting prepared!

Thursday, March 26, 2015

Week 7: MyPlate Submission Time!

Checking in, hoping everyone is getting super creative in the kitchen. I've got to share George's creation he had in the kitchen.

Now in our talks, George has talked to me in saying how his creation wasn't "super excited", but I told him that it was perfect. Remember people - you don't have to be Chef Ramsay, just be efficient.


Now that's what I call efficient and healthy

George has put me on the spot. Now I'm pressure to get my "MyPlate" out in the open. Stay tuned in for that; I want to get some mouths salivating!



Monday, March 23, 2015

Winter Fitness Group Challenge - Week 7: MyPlate



We're making the turn to the second half of the program and I think it is about time that we revisited nutrition. However, this time around I want to see something from all of you.


MyPlate is by design a week where you have to submit a creation you made in the kitchen.Just one meal, one time. Create and share all the ingredients and steps you went through to put in your meal. This is not something that I want you to feel pressured by, but instead empowered. You've got the tools of change in your hand - don't forget that.


Get pumped in the kitchen
For this week, I would appreciate everyone to send in via email their creations (including ingredients, sizes, cooking steps etc) and a picture of their end result so I can go ahead and post it up on the blog for everyone to see and try out. I'll even get into the mix once this week as well.


Remember - this is not a week off, get back in the gym more motivated from week 6 and hit it hard!

Saturday, March 21, 2015

Workout Submission Saturday - Week 6

Submission Saturday!





Amp up the submissions if you want to see that summer beach body now!


Share your submission today!
*Respond to this blog post down below*

Monday, March 16, 2015

Winter Fitness Group Challenge - Week 6: Weigh-In & Body Composition Check!



It's that time through this program!

Nearly there, don't stop!


During our first run through this 12-Week Weight Loss Challenge back in late October, I came along this one member at our branch Rich. This guy had been on a journey ever since February of 2014 to lose all the extra weight he had gained over countless amount of years. The moment we met, I knew this guy was going places. He was busting his butt on the track, in the pool, and in the weight room. We had this one talk where he told me about the "dream body" he wanted to get; he took out his phone to show me this motivational YouTube clip. I took a look at it when I got home in the evening and I want all of you to view it at least once.


It took years upon years for Frank to achieve his performance level he is right now

Now I don't know about you, but I got this chill in my body just listening to the video. As tired as I was at 9 p.m. that night, I wanted to get up and go barbell squat with the fire I had in my belly. 

This week as you come in for your weigh-in and body composition read again, I want everyone to search for something that motivates you. It doesn't have to be a YouTube clip. It could be a family member, a friend, a loved one, your future, your past, a novel, tale, or quotation.

The following are the appointment time slots I am making available for our Weigh-ins:
Tuesday, March 17th: 7:00 - 8:00 PM
Thursday, March 19th: 4:00 - 6:00 PM
Friday, March 20th: 12:00 - 1:00 PM
Saturday, March 21st: 11:30 - 12:30 PM

The weather is warming up and the tides should be turning in your favor - double up the effort!

Sunday, March 15, 2015

Workout Submission Saturday - Week 5

Submission Saturday!






We're five weeks into the challenge and does time fly by. By this point your workout submissions should be looking more rounded-out than before. I appreciate  the turnout this week.

Let's keep it up!

Share your submission today!
*Respond to this blog post down below*

Monday, March 9, 2015

Winter Fitness Group Challenge - Week 5: Core Training

I think by now, many of you have established that this program and blog isn't your usual run of the mill fitness blog. I go into deep detail in every decision I make due to the obvious fact that not every person is the same; there is no "cookie-cutter" program out there that will deliver results.

Staying along that same premise, this week is dedicated to core training. I want you to take that idea of what you thought was core training (just doing crunches) and throw it out the window.

My reaction most of the time when people say they know about how to train their core.
I personally wanted everyone to just see and count the amount of musculature that your core actually accounts for. I found this great picture that illustrates just that in a simple point of view.

When you see people doing crunches, they really just target one muscle of the core: the rectus abdominal. Clearly, just by that illustration: that's just not enough.

My philosophy around training the core is revolved around the NASM OPT model and the phases of training: stabilization, endurance, and strength. If you revolve around those three paradigms of training, you can create a core with such dynamic strength that both your upper body and lower body strength and stability will increase by a threefold. Add in that you'll never have a lower back injury in your life again and I think the offer sounds too good to be true.

This Weeks Goal: 
Utilize Your Core Three Times a Week

So this week, I am setting aside the following dates as open one-on-one practice
to get to know a few pull exercises that can benefit you, no matter the goal.
Here are the four days I will make available: 

Tuesday, March 10th: 6:00 pm - 7:00 pm (at the free weights office)
Thursday, March 11th: 4:00 pm - 6:00 pm (ask front desk to contact me)
Friday, March 12th: 1:00 pm - 1:30 pm (at the free weights office)
Sunday, March 15th: 11:30 am - 12:30 pm (at the free weights office)


Remember you have to either submit a reply below with the date you want to come in or respond via email at jshapiro@ymcanyc.org. 

Saturday, March 7, 2015

Workout Submission Saturday - Week 4

Submission Saturday!






An example of a workout submission should look something like this:
Monday: Ellipical 25 minutes, Upright Bicycle 15 minutes
Tuesday: Spinning Group Ex Class
Wednesday: Took two stops off the train earlier than usual - walked
Thursday: Recumbent Bicycle 15 minutes, Step Express Group Ex Class
Friday: Swimming Laps 25 minutes

Share your submission today!
*Respond to this blog post down below*

Friday, March 6, 2015

Week 4: Pull-exercises - Single Arm Row

I've noticed a few of you haven't come in within this week for the pull-exercises, but not to worry. I've developed a small video with one of our fantastic floor staff personell: Josh. Enjoy!


Sunday, March 1, 2015

Winter Fitness Group Challenge - Week 4: Pull Exercises



Let's get straight to it: if you think that this week isn't as important as the following past three weeks - you're making a big mistake.

I wish my back was that big.
When I speak about pull exercises, this is not simply "lift things up and put them down," but rather holding your body still while contracting concentrically your back musculature. Let me break it down like this:
  1. You have to halves of your body: the left and right (which we can visibly see)
  2. You also have a front and back (the front we can almost always see and the back - almost forgotten)

Whether your goal is weight loss or adding lean muscle mass, ignoring your back is a huge mistake. Talk to professional bodybuilders, firefighters, ballerinas, dancers, construction workers, or athletes and they'll all mention how much they train their back. If they don't, they might have a good chance of either lower back pain or rounded shoulders. 


Your back musculature, which includes everything from your hip complex up to your neck is vital to everyday living, great posture, upper body and lower body strength, and overall wellness. The latissimus dorsi, lower trapezius, medial trapezius, upper trapezius, posterior deltoid, rhomboids, and multifidus muscles are all important. Stabilizing the hip complex can even prevent and eliminate lower back pain. The biceps even get involved during pull exercises (let's make a special note that you should not just focus on bicep curls. They do not make your back stronger and only account for 1/3 of your arm size) My little PSA.



This Weeks Goal: 
Utilize Pull Exercises Three Times a Week

So this week, I am setting aside the following dates as open one-on-one practice
to get to know a few pull exercises that can benefit you, no matter the goal.
Here are the five days I will make available: 
Monday, March 2nd: 5:30 pm - 6:30 pm (at the free weights office)
Tuesday, March 3rd: 7:00 pm - 8:00 pm (at the free weights office)
Thursday, March  5th: 4:00 pm - 6:30 pm (ask front desk to contact me)
Friday, March 6th: 1:00 pm - 1:30 pm (at the free weights office)
Sunday, March 8th: 11:30 pm - 12:00 pm (at the free weights office)

Remember you have to either submit a reply below with the date you want to come in or respond via email at jshapiro@ymcanyc.org. 

 


Saturday, February 28, 2015

Workout Submission Saturday - Week 3

Submission Saturday!




I know we didn't tackle no new techniques this week, but go ahead and still post your weekly workout logs. There's no quit or break in this progress - we make things happen.



An example of a workout submission should look something like this:
Monday: Ellipical 25 minutes, Upright Bicycle 15 minutes
Tuesday: Spinning Group Ex Class
Wednesday: Took two stops off the train earlier than usual - walked
Thursday: Recumbent Bicycle 15 minutes, Step Express Group Ex Class
Friday: Swimming Laps 25 minutes

Share your submission today!
*Respond to this blog post down below*

Friday, February 27, 2015

Week 3 - Nutrition: Portion Sizes and Control

Portion Sizes - confusing at times, isn't it? Some labels as you roll down the grocery store isle read that something like a container of cottage cheese has four serving sizes or that a box of bran flakes has up to 8 to 10 servings per box. Rarely do we ever have that spare time to go out of our way to measure all the ounces or cups to get the right serving size and count our calories up right? 


The question that's probably grinding your gears...

Can serving size actually make me lose weight faster?

ABSOLUTELY!

There are fast easy tips you can go ahead and do as you prepare your meals each and every day that can help you get close with portion control and serving size. You eliminate extra calories and maintain your specific calorie average each week. 

Make this change in preparing your meals and you will only accelerate your weight loss.


"Use your hand and other everyday objects to measure portion sizes:
  • One serving of meat or poultry -- the palm of your hand or a deck of cards
  • One 3-ounce serving of fish -- a checkbook
  • One-half cup of ice cream -- a tennis ball
  • One serving of cheese -- six dice
  • One-half cup of cooked rice, pasta, or snacks such as chips or pretzels -- a rounded handful, or a tennis ball
  • One serving of a pancake or waffle -- a compact disc
  • Two tablespoons of peanut butter -- a ping-pong ball"
"To control your portion sizes when you’re eating at home, try the following tips:
  • Don’t eat from the bag. You could be tempted to eat too much. Use the serving size on the package to portion out the snack into small bags or bowls. You can also buy single-serving portions of your favorite snack foods.
  • Serve food on smaller plates. Eat from a salad plate instead of a dinner plate. Keep serving dishes on the kitchen counter so you’ll have to get up for seconds. Putting your food out of easy reach will make it harder for you to overeat.
  • Substitute lower-fat varieties of food. Instead of whole-fat cream cheese, sour cream, and milk, buy low-fat or skim instead. Use half the amount you would normally use of these products to save even more calories.
  • Don’t eat mindlessly. When you snack in front of the television or while doing other activities, you’ll be distracted enough that you may eat too much. Eat at the table. Focus your attention on your food so you’ll know when you’ve had enough to eat.
  • Snack between meals. If you’re hungry between meals, eat a healthy, high-fiber snack such as a piece of fruit, small salad, or bowl of broth-based soup. The snack will fill you up so that you don’t eat too much at your next meal."

Portion Control, What are they?

plate-portions-food

"What are they? These are handy plates with painted lines that help measure carbohydrates, proteins, cheese, and sauces.

In a June 2007 study, researchers at the University of Calgary randomly assigned 130 people with type 2 diabetes to use those plates or regular ones. 

Overall, 17% of those who used the plate lost 5% or more of their body weight, while only 4.6% of the control group did; 26% of those who used the plate were able to cut back on diabetes medication (because they lost more weight), compared with 11% of people who did not use the plate."

Wednesday, February 25, 2015

Week 3 - Nutrition: Late Night Snacking

Let me paint you this scenario: you had a great dinner, you're getting close to lights out but yet you don't feel satisfied. You're battling in your head,"Should I eat something this late or wait until the morning?" Then you fall prey to your appetite and open up to the light that breaks the dark: your refrigerator. I don't want to speak for people, but the majority of the time, we make bad decisions. We're human: we know what's good for us but yet we don't even follow simple directions and make poor decisions.


Here's a couple of websites where I found some great late night snacks to curb those cravings.


Cottage Cheese - Low Calorie, High Protein
Greek Yogurt w/ Pomegranate - Low carbs, high protein, antioxidants
Pistachios - Reduces Cardiovascular disease
Fermented Coconut Milk - Low Calorie, Prebiotics


Popcorn - Low Calorie, light snack
Fruit Salad - Low Calorie, nutrient packed

And since you asked for it...
                          Here's some awesome and creative recipes!



Quinoa Polenta Pizza






150-Calorie Vegan Banana Peanut Butter Ice Cream

Tuesday, February 24, 2015

Week 3: Nutrition - Role of Fiber in Maintaining a Healthy Weight




You've probably heard the idea of a high fiber diet, it's almost always a point of emphasis also on breakfast cereal commercials. Well, don't always doubt what you hear on TV.


Webmd - a great source. This specific article on fiber is a valuable source that I definitely recommend as a read. 

"Eating healthy high-fiber foods makes you feel full, so you can resist eating more food than you need. Fibrous foods also can take longer to chew, giving your brain time to get the signal that you have had enough to eat."
"A 2009 study in the journal Appetite compared the satiety or fullness factor of apples, applesauce, and apple juice with added fiber before lunch. People who ate an apple before lunch ate 15% fewer calories than those who ate the applesauce or drank apple juice. This suggests that the fiber in the whole apple was more filling even when compared to the juice that had added fiber." 
"Most women should get at least 25 grams and most men 38 grams each day to gain all the health benefits of fiber, according to the Institute of Medicine’s Dietary Reference Intake. The problem is that most Americans get only about half that when not on a diet and even less when dieting, especially on low-carb diets." 
"Tufts University researcher and professor of nutrition Susan Roberts, PhD, has shown that people who eat 35 to 45 grams of fiber a day are less hungry when losing weight and lose more weight than people who eat less fiber. (But beware of consuming fiber as a bulk laxative; it can sap your body of needed nutrients and vitamins.)"
 



Another great resource - check it out!

Benefits of a high-fiber diet

  • Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.
  • Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
  • Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Studies also have shown that fiber may have other heart-health benefits, such as reducing blood pressure and inflammation.
  • Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
  • Aids in achieving healthy weight. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.

Monday, February 23, 2015

Week 3: Nutrition - Benefits of Lemon Water

PHOTO: Hollywood and wellness experts alike have embraced hot lemon water as a healthful way to start their days.







I'll be the first to acknowledge this, but whenever spring whether comes around, for some odd reason I have this urge for citrus. Typically I'll add in two slices of lemon into my water bottle and go along with my day with now refreshing water. I didn't think much of it until the second summer I had gone along with it. 

These two articles hit it on the spot with all the added benefits of lemon water. A-list celebrities go with it and if they say that they use it to start their day off, it cannot be that horrible. Lemon, among other citrus fruits, are known to have anti-oxidants. They fight off toxins in the body and leave you feeling fresh. 

According to lifehack.org, these are the included benefits:

  • Gives your immune system a boost
  • Aids digestion
  • Cleanses your system
  • Freshens your breath
  • Excellent source of potassium
  • Keeps your skin blemish-free
  • Helps you lose weight (fiber)
  • Reduces inflammation
  • Gives you an energy boost
  • Helps cut out caffeine
  • Helps Viral Infections

If you haven't made a decision on what your first step to a "healthier you" should be, let this be that first easy step.

Sunday, February 22, 2015

Winter Fitness Group Challenge - Week 3: Nutrition





It's come down already to one of our major topics: nutrition. We'll be spending the majority this week spending some time at home investigating, researching, and finally developing plans on how we can adjust and improve our nutrition.

Let's get right to it, this isn't a change in your diet. By almost it's connotation, a diet is a short term change in your eating behaviors. I'll speak for myself and for many of you, there is no short-term fix and all those fads have been thrown out because of either ineffectiveness or adverse effects. A change to our nutrition is a long term change that can really impact our journey through weight loss, gaining muscle, or maintaining a healthy lifestyle. 

Each and every day, I will be posting up a new post with trusted sources: organizations or websites that are structurally sound with their nutritional advice or posting evidence based research (with academic resources). Now I'll have a small summary of the research as well as my take on it along with the URL.



This Weeks Goal: 
Adapt Three New Changes To Your Nutrition
Share your changes throughout the week through 
either the sources I provide or through your own research.

What Do All These Numbers Mean???

http://www.nhlbi.nih.gov/health/educational/wecan/eat-right/nutrition-facts.htm

Great website for those who want to get the basics of nutrition down. Has a lot of expanded topics such as serving sizes and proportion decision making.


For Those Who Missed Week 2...
I'll be making three appointment periods available during this nutrition week for us to meet for our hands-on approach to squats.
Monday, February 23rd: 4:00 - 4:30 PM
Thursday, February 26th: 4:00 - 6:00 PM
Friday, February 27th: 1:00 - 1:30 PM
Sunday, March 1st: 11:30 AM - 12:00 PM

Saturday, February 21, 2015

Workout Submission Saturday - Week 2


Submission Saturday!










An example of a workout submission should look something like this:
Monday: Ellipical 25 minutes, Upright Bicycle 15 minutes
Tuesday: Spinning Group Ex Class
Wednesday: Took two stops off the train earlier than usual - walked
Thursday: Recumbent Bicycle 15 minutes, Step Express Group Ex Class
Friday: Swimming Laps 25 minutes

Share your submission today!
*Respond to this blog post down below*

Friday, February 20, 2015

Week 2: Squats - Swiss Ball Assisted Squat Tutorial



I hope everyone is having a great week. I see a lot of you coming in either doing cardio or hitting those squats. There is still time to come in for a hands-on approach when tackling the squat. However for those who cannot make it, I've set up and uploaded a quick tutorial on the Swiss Ball Assisted Squat. If you ever forget about where the video is, always look on the left side for the video slider. Keep checking in for new video content coming soon and often. Until then, show those squats who's boss!

**Big thanks to Robin from the Membership Staff for recording the video and Alex from our Fitness Staff**

Monday, February 16, 2015

Winter Fitness Group Challenge - Week 2: Squats




Squats


Squats - one of the three core compound movements that have stood the test of time to being one of the most successful and functional movements in the history of fitness and exercise. Now more than ever do we find ourselves unintentionally squatting and staying in a fixed position through most of our day - sitting. 

As Kelly Starrett, a coach, physical therapist, speaker, who currently runs his own crossfit gym in California, and author of the New York Times & Wall Street Journal best seller "Becoming a Supple Leopard," has a strong stance on what our society and technology has done to our bodies. His new book entitled "Deskbound" literally has the phrase, "Sitting is the new smoking."

Kelly Starrett -always a deep thinker and deep squatter 
Now I can understand why he thinks and says that sitting is bad for you. On average the typical day probably looks like this for you: waking up, sitting down for breakfast, driving to work, sitting down behind a desk, sitting down for lunch, back sitting at work, driving home, sitting down to eat dinner, and watching TV. Collectively, how long does all that sitting down take up during your day? I know no one is activating their glutes and quads when they sit.

Most of our sitting is actually bad for us because we unevenly distribute our weight on our spine (which runs down to our trunk *sacroiliac joint* - how you get lower back pain), our legs go into a muscular dysfunction (weird stuff happening at the hips, knees, and ankles), and then we wonder why we have pain or discomfort in our lower back and legs. 

Performing safe, effective, functional squatting can be just the medicine you need to alleviate all those pains. Squatting activates all those muscles I previously mentioned that are either under-active or in dysfunction. Regardless of your level of fitness - squatting can be challenging and effective to creating the greatest version of yourself.

This Weeks Goal: 
Collectively Utilize Squats Twice This Week

Depending on your level of fitness, mobility, and flexibility, squatting can be performed at a safe and challenging environment. I will make five days available for people to meet with me who are interested in learning how to properly squat.

Monday, February 16th: 5:30 - 6:30 PM (At free weights office)
Tuesday, February 17th: 8:30 - 9:00 PM (At free weights office)
Thursday, February 19th: 4:00 - 5:00 PM (Ask front desk to contact me)
Friday, February 20th: 5:30 - 6:30 PM (At free weights office)
Sunday, February 22nd: 11:45 AM - 12:15 PM (At free weights office)


Remember you have to either submit a reply below with the date you want to come in or respond via email at jshapiro@ymcanyc.org. 

Book your appointment times now before they get packed!


Saturday, February 14, 2015

Workout Submission Saturday - Week 1


Submission Saturday!



Hey everyone - great job coming in and getting yourself weighed in, recording that body composition, and starting to work on building up your cardio levels to new heights. 

Each and every week, I want all of you to share what you have accomplished this week with your exercise regiment. Remember that this week's goal was to collectively get in 120 minutes of cardio. We are going to be continuously be building up our routine from week to week, but the level of cardio-fitness that you should perform should never be substituted by anything else.

An example of a workout submission should look something like this:
Monday: Ellipical 25 minutes, Upright Bicycle 15 minutes
Tuesday: Spinning Group Ex Class
Wednesday: Took two stops off the train earlier than usual - walked
Thursday: Recumbent Bicycle 15 minutes, Step Express Group Ex Class
Friday: Swimming Laps 25 minutes

Share your submission today!
*Respond to this blog post down below*


Monday, February 9, 2015

Winter Fitness Group Challenge - Week 1: Cardio

** Please follow the blog on the right hand side to get constant updates on new content and updates **
** Check out at the bottom additional times to meet up with me for Week 1 **


Here we are at the beginning of our journey together. I want to welcome and thank everyone for displaying their passion for changing themselves for the better in 2015 by joining the Winter Fitness Group Challenge. I loved the turnout for Saturday afternoon during the open house for the kickoff event. We had great questions and conversations that I think helped certain individuals clear up any misconceptions or misinterpretations about cardiovascular activity.

When it comes to cardio, thinking about how important it is to building a healthy individual is the same as if we are to think about how an architect draws up his or her blueprint. That architect knows that they cannot build a piece of infrastructure with just walls or just a roof. Rather that architect immediately knows that the foundation plays the most important part in building a strong, efficient, and reliable building. We're taking that same approach when it comes to cardio: we're building our foundation bit by bit, week by week, and relentlessly continuing to strengthen our base. 

This week is dedicated to cardio. For those who I have not yet had the chance to talk to during the open house, I want you to think of cardio in multiple ways. The machines in the cardio side do serve a purpose from the treadmill, elliptical, stair master, and stationary bicycles. However, there is more than meets the eye when it comes to the Y. We also offer group exercise classes like salsa, dance, zumba, and bootcamp that raise your heart rate up into desirable ranges to burn fat and develop lean muscle. Swimming is also an excellent choice: zero impact on the joints (big plus). 


This Week's Goal: 
Collectively perform 120 minutes of cardiovascular activities

Cardio can also be recorded as simple activities as walking in the park, a light jog on the treadmill, or a steady pace on the bicycle. 

Here's a great picture that's in our cardio room next to the Healthy Lifestyles Office (near the recumbent bicycles) that gives a great description of heart rate zones:


For those who have not yet come in to get their baseline weigh-in and body composition readings, I have added the addition time slots for you to come in and record your information. The times are the following:

Tuesday, February 10th: 8:30 PM - 9:30 PM
&
Friday , February 13th: 2:00 PM - 3:00 PM
** You have just this week to record your first week's baseline weight and body composition **



Monday, February 2, 2015

Welcome to the 12-Week Winter Fitness Group Challenge!








Hello, hello - welcome to the Long Island City YMCA 12-Week Winter Fitness Group Challenge. We're fighting off the cold weather and working on our New Year's resolutions in this 12-Week program. It is free to signup if you are a member of the LIC branch and here are a few reasons why you should join:

  • You will learn a great tips in multiple areas of fitness
  • Get help learning proper form and exercises oriented towards your goal
  • Get another whole level of accountability when it comes to your workout by coming to each week's hands-on session and submitting your weekly workout log
  • Great support from the entire Healthy Lifestyles & Fitness Department
  • Push yourself further than before with our week 9 run over the 59th street bridge and back!

As mentioned, each week will have a new agenda and during the first, sixth, and final week we will record your weight and body composition. The program has had successful stories in the past and it is time to get dedicated for this results-oriented program. If you have not done so already, please fill out a Winter Fitness Group Challenge application at the front desk or email me at jshapiro@ymcanyc.org

Come this Saturday, February 7th at 1:30 PM for our kickoff event during our Open House! You'll get your baseline weigh-in and body composition checked, learn more about what the program is all about, and get in the know about the agenda for week 1 of the challenge.

Can't wait to get the fire started this weekend!