October 13, 2008
Personal Trainers' Workout Guide
Work out less but burn more fat
Contrary to popular belief, you don't have to spend a lot of time in the gym to burn calories.
Running on empty no more
When it comes to fitness in New York, it's hard not to be inspired to get outside and get running. However, city running usually requires a little extra strength and endurance, as runners can be extra-susceptible to overuse injuries.
Tango your way to fitness
It¹s no secret that dance is an effective form of exercise that manages to minimize boredom and still have you seeing results. While the Argentine tango might seem more like an exercise in drama, it¹s actually a stylized fitness workout, improving balance and postural alignment. Below, Michael Foster, ballroom dance instructor at Smart Workout, fills us in on a few basic tango positions, which can help tentative beginners get a jump on their footing.
Learn Tom Brady's yoga
If football star Tom Brady loves Baptiste Power Vinyasa Yoga, so will you. "It's great for flexibility, and it's therapeutic," says Brady. In fact, creator Baron Baptiste spent four years as the peak-performance specialist for the Philadelphia Eagles, proving this yoga is perfect for tough guys too.
Warming up to your exercise routine
We're all time-crunched but when it comes to hitting the gym, do yourself a favor and perform a quick and essential warm up pre-workout.
Box your way to a better body
You don't have to be a boxer of the professional or amateur variety to look like one, and we're not talking about having a busted lip. Aaron Drogoszewski, a trainer at Crunch on 13th Street, delivers the lowdown on giving your bod a buffo boxer look. This workout is based on Everlast's Art of Boxing class.
Workouts to make you stand out in short shorts
If you've been into a department store lately, you've probably noticed that short shorts are slated to be all the rage this season. While this may be good news for some of the guys out there who are in store for a summer's worth of eye-candy, it's a little daunting for us ladies.
Tighten up your bod for beach season
Beach season's around the corner, which, honestly, is a mixed blessing. Sure, you can finally frolic in the surf, but the moment of truth comes the second you don that bikini. Your thunder thighs and jelly roll will testify to how successful that New Year's resolution really was. Fortunately, there's still time to get the beach body of your dreams. According to Brendan Comer, a trainer at Peak Performance in Chelsea, "aside from aesthetic appeal, your abdominal muscles serve you functionally on a day-to-day basis, keeping your posture and organs in correct alignment." Comer has devised a workout to strengthen your abs (and organs) in time for the summer.
Shooting hoops a fun, productive workout
There's nothing quite like spending a weekend shooting hoops outside. And now that the weather's nice, you can practice your jump shot while taking in the calming smells of the nearby fauna. And, as Crunch Gym's group fitness manager, Taj Harris, notes, practicing your moves, "will not only help you on the court, it will also give you a great workout." Harris has devised a great workout that's also sure to up game.
A workout for sitting at your desk
Ever wonder why you don't have Madonna's rock-hard abs or Beyonce's Amazonian legs? Take this to heart: If they were stuck behind a desk for eight hours a day, they probably wouldn't look quite so fabulous. Never fear, Jan Griscom, a trainer at the Sports Center at Chelsea Piers, has devised a workout you can do at your desk.
Tone up for some clubbing
Admit it. When you're in the club, and Jay-Z plays over the loudspeakers, you're just achin' to shake your booty. Granted, until recently it's been too cold to really hit the scene, so you're just a little out of practice. Luam, a choreographer and a trainer at Broadway Dance Centre, has devised a hip-hop exercise routine that will put you in prime shape for hitting the dance floor. And did we mention that Luam has actually worked with the likes of Rihanna and Busta Rhymes? Yeah, you're in good hands.
Get in shape to shoot some hoops
We realize that you may be feeling a little empty now that March Madness is over. Now that it's finished, how are you going to spend your evenings? Here's a novel idea: playing basketball. Unfortunately, all the couch surging you've been doing the past few weeks probably hasn't put you in any shape to hit the courts. Not to worry. Sean Green, a personal trainer at Chelsea Piers, has devised a workout to help you get back in the game.
The ball can make you buff
They say lifting weights won't make you look like Hulk Hogan. That's reassuring, but I've been lifting and lifting, and I'm not even close to garnering the buff physique of Woody Woodpecker. Where's that long, lean physique I was promised by my trainer? (ok, it's probably hidden somewhere inside yesterday's Krispy Kreme donut).
Proper ways to work the powerball
In the last few years, powerballs have gone from a novelty to a gym staple. You always see people working out with them, and you might even have used one for the occasional sit-up or push-up. But those enormous plastic bubbles have more versatility than you could imagine, and are an excellent exercise tool.
Exercise and fitness tips: Self-defense
Sure, the city's safer than it used to be (those of you who were here in the 80s will know what I mean), but that doesn't mean you can't still get into the occasional scrape. We asked Renzo Gracie, a trainer at Gracie Jiu-Jitsu Academy and a member of the International Fight League, to give us some self-defense pointers. Luckily, self-defense is also a great way to get buff.
Getting fit in the comfort of your home
Getting the perfect gym body isn't easy. First of all, it usually requires, well, a gym membership. If the monthly dues seem a little steep, or if your nabe is "up-and-coming" (translation: you live nowhere near a gym), you can still get fit at home.
The Magic Circle at work
Sometimes the simplest tools can make a big difference in improving your workout. With the Magic Circle, you can do highly effective pilates training at home. There is a reason why half the stars in Hollywood use Pilates to keep in shape- it¹s a great way to sculpt and tone. Everyone from Jennifer Aniston to Hugh Grant is a devotee. Pilates instructor Jan Phillips, from Real Pilates, shows you just how to use the magic circle to construct a routine to shape up your thighs, abs, arms and glutes.
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Workouts that cut gym time in half
Maintaining one's health and beauty is a real time consuming process. Sure, we'd all love to cram in 10 hours of cardio, strength training and yoga a week, but to do so is daunting when you're also trying to hold down a full time job.
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Get in shape for a wild Valentines night
Thursday is Valentine's Day, and that means two things: romance and nookie. While sex is always a plus, fit sex is super hot.
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Keeping couples fit
February is the month we bow down to our relationships. We are supposed to be thankful for the cuddling, the commitment and the fact that Saturdays have gone from meat-market to Monopoly night.
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Get in shape for the slopes
For those who enjoy exercising in the cold (a combination that continues to elude me), the season is ripe for a little slope action.
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Lose holiday flab with yoga
I would complain about the throng of once-a-year gym-goers blocking my access to the now oh-so-trendy treadmills, except that I myself haven't hit the machines since Duane Reade stocked their shelves with candy corn.
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No bones about it
Like a sturdy frame keeps a house standing tall, a strong bone structure is essential for a healthy body. While drinking an extra glass of milk for added calcium will do your body good, it isn't the only way to bulk up your bones; exercise also has its merits.
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Relieve holiday stress with yoga
In a good year, the holidays can truly be magical: You love all your gifts from the 'rents, the roast beef is succulent, and everyone is flush with familial love. Then you have the bad years, the ones in which siblings gripe, the turkey gets burned, and mom won't stop asking when you're going to find a nice boy and settle down.
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Fight those flabby arms
Just because your Thanksgiving turkey had a waddling neck doesn't mean you need to as well (let's not take "you are what you eat" too far). And it's not just neck waddles you need to worry about come the holidays, but also that web of fat under your arms that shakes from side to side every time you wave good-bye to the relatives.
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Want to look like a football player?
Unfortunately, being a sports fan has nothing to do with being in shape. You may long for the day when screaming "Let's go Giants!" and passing around platters of buffalo wings becomes its own category in the Olympics, but daydreaming doesn't burn calories, my friend. And sitting on the couch to catch the game every week isn't going to give you a body like Tom Brady.
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Get in shape to rake and shovel
Falling leaves and snow may be pleasing to the eye, but cleaning them off the ground can be brutal on the body if you're not ready for it.
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Undoing office body damage
If there's one thing guaranteed to undo any good workout routine, it's your work routine. Face it. While you may dedicate as much as three hours to blasting away your fat with crunches and push-ups, the eight hours you spend a day slumped over a computer is guaranteed to thwart your valiant efforts.
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Kickbox your way to better abs
Sure, kickboxing and martial arts will give you strong arms and killer legs (as evidenced by Jean-Claude Van Damme), but did you know that they offer a great ab workout, too?
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Keep your footing this winter
Summer has come and gone, and fall threatens to do the same. Soon, the delightful foliage will be replaced by frigid snow (which will turn to grimy slush in no time). Of course, by the time that all happens, we¹ll be sedated and overstuffed from the coming onslaught of mandatory holiday eating.
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Breathe your way to good health
Every exercise book and magazine boasts a magic routine guaranteed to bust your gut or build your glutes. However, few, if any, offer breathing exercises. Perhaps this is because health editors assume we all know how to breathe, but it's surprising how many of us forget to do just that when lifting an especially difficult weight, or -- more important -- when we're simply stressed out.
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Wrestling yourself into shape
In the city, wrestling with everyday life can be its own workout (that's why New Yorkers have nerves of steel). So it's no wonder the physical act of wrestling can work wonders for your body (and if you have a willing partner, can even spruce up your love life).
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Gearing up for fall hiking
In the city, it can be easy to forget what real hiking is like. (Hint: It is not an exercise in climbing subway stairs.)
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Fat-busting exercises for your abs
While spare tires may be useful in the trunk of your car, they are less so when wrapped around your waist like a blubberous inner-tube.
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Look your best on your big day
From the number of magazines and daytime television shows that target quivering hordes of brides-to-be with ads for wedding dresses and segments on workout regimens, it seems women are obsessed with looking their best on their big day.
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Back exercises you can do at your desk
New York is a city of many names: The Big Apple, The City That Never Sleeps, Gotham. I'd like to add another moniker to that list: The City of Heavy Baggage (though the term can apply to the physical and the emotional, I'll stick to the former right now).
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Exercises for when you must increase your bust
Curses to gravity for bringing down what was once a perfectly inflated bosom.
Zumba puts pizzazz in your exercise
I don't know about you, but this soggy, end-of-summer weather is making me crave a little spice, and not the kind you eat. After all, why pack on pounds with guacamole when you can shed them dancing salsa? And if you like your salsa with a little extra pizzazz, then you should definitely upgrade to Zumba, an intensive, Latin dance workout.
Get in the swim with these exercises
Let's hear if for Labor Day weekend, our last chance to hit the beach and make a final, glorious splash. Or, if you're feeling defiant, let the holiday mark the beginning of your swimming career. Heck, you've always dreamed of joining the Polar Bears at Coney Island on New Year's Day -- now's your chance to get prepped.
Shedding pounds with the 'magic circle'
Wouldn't it be great if you could wave a magic wand and make your back fat disappear? Or if you could cast a spell to turn cellulite into muscle?
Tone up with kayaking drills
Now is the point in summer when we curmudgeonly city-dwellers are stacking up on attitude, thanks to the summer vacation that never was.
Take your workout to the beach
August is almost here, which means there is barely any time left to achieve those perfect, beach-body abs. I know, I know, you were just dying to show off your new bikini. Well, save it for next year. At this point, your best bet is to just don a tankini and take your workout to the beach -- at least you'll get a head start in the holiday flab race.
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Strap-worthy shoulders
Tank-top season is just around the corner. Are your arms prepared?
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Improve your athletic moves
Whether you're an athlete year round or just when the weather turns nice, a few targeted exercises can help develop muscular power -- and improve your game.
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Office workers: Get moving
If you're sitting behind a desk the entire day, it's no wonder your butt isn't tight and your stomach hangs over your jeans.
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Get fit while you sit
You might feel lazy bringing a chair to your next workout, but the prop can actually help you get a better workout by focusing your attention on the muscles you want to tone.
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Find an oasis of calm in the city
Finding a relaxing mind-body-spirit connection in New York seems like an oxymoron.
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From the mats to the mattress
There's nothing less sexy than feeling unsexy when it comes to bedroom affairs. But with a little toning, stretching and moves to get your blood pumping, you can boost your body into shape, improving the way you feel about yourself and giving you the energy, stamina, strength and flexibility you need to up your performance in the bedroom.
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Plow through this workout
Temperatures might be mild, but winter still has another month or so to wreak some havoc. Although we've been lucky with minimal snowfall, it's still wise to prepare your body for any last blast.
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Fencing for fitness
You're so beyond the bike and the treadmill. You've tried spinning, Pilates, even strip class and pole-dancing.
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Jump-start your jump shot
If March Madness makes you long for the days when you used to be king or queen of the court, you might want to do a little prep work before you start slam-dunking.
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Spring into action
Each March, spring pops up like a breath of fresh air. But when we rush to open the windows, a thick layer of grime on the sill often dampens our mood. So we sweep, dust, lift, push and pull our homes into shape in an annual ritual called spring cleaning.
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Look good on the dance floor
With the advent of spring comes the desire to break the bonds of winter and book it to the club. Unfortunately, winter has been cruel, and our bodies are carrying around the excess weight to prove it. So much for hitting the dance floor looking like Beyonce. Mo'Nique is more like it.
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Moving made easier
They say you can always count on death and taxes. The other thing you can depend on? Moving to a new home, or at least being called upon to help your buddies move.
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Take care of your lower back
It was a great moment in time when humans evolved to walk upright, standing tall above their chimpanzee counterparts. Alas, we've somehow regressed as a species.
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There's more to boxing than just fighting
Ah, sun sweet sun. It's finally raining down in tepid little rays and making tank tops required attire. Unfortunately, many of us have stumbled into summer unprepared, with flabby arms to boot.
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On your mark, get set, go!
If you're like me, running the New York marathon is probably one of those city activities -- like lining up for Shakespeare in the Park tickets -- that you keep on meaning to do but somehow manage to miss out on every year.
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Balance makes perfect
A rush-hour subway commute can be a perilous journey (especially if you happen to ride the 4, 5 or 6 train to work). During this time, most passengers are lucky if they can grasp a handrail let alone score a seat.
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Row, row, row your boat...
Ah, picnic season is upon us, and with it the promise of a romantic rendezvous in Central Park. Of course, if you really want to lay on the romance, pair those Balthazar pickings with a boat ride.
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Partner up
Wouldn't it be great if, instead of a tax rebate, the IRS gave us all personal trainers?
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A hole-in-one regimen for golfers
There's nothing as pleasant as the gentle swoosh of a warm summer breeze. Unless, of course, it's actually the sound of an overly enthusiastic golfer missing a shot and throwing out his or her back.
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Find inner peace with 'Acuyoga'
For those of you who work in midtown, I offer my condolences. The subway ride, which resembles a vacation in a sardine can; the streets packed with slow tourists; and the loud, stenchy, humid summer air are enough to make the Dali Lama scream.
Do the moves that get the FDNY and NYPD in shape
Hail to our men in uniform. Their commitment to serving the greater good makes our days and nights feel safer.
Moves that will wake you up
What was the best part of coming-of-age? Was it your first kiss, your first car, your first dirty magazine? I don't know about you, but for me it might have been my first morning cup of coffee, like a soothing, liquid version of my alarm clock.
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Warm up before you pick up that shovel
Before going out into the cold to shovel snow, take a few minutes to warm up your body.
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Perfecting good posture
As you watch the stars sashay down the red carpet at the Oscars this Sunday, take note how tall, lean and well-poised they look. There is no slouching. There is no hunching. There is no underestimating the value of good posture.
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Buff up your yoga
If fusion cuisine is your weakness, now you can balance out your splurges with a little fusion fitness.
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Countdown to fitness
"The treadmill is the go-to calorie burner in the gym because it not only provides a great cardiovascular workout, it works different muscle groups as your stride changes," says Laura Foss, a personal trainer at The Gym.
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Get in ski shape
Although the Northeast hasn't been inundated with snow this season, ski resorts are open and many are offering good deals to lure skiers.
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Abs-olutely fabulous
Chances are that at some point this month, you'll stand in front of a mirror in desperate search of those abs you once had. It seems almost unbelievable that they could disappear so fast. But with shunning exercise for shopping and adding a few dozen cookies to your weekly diet, it happens, every year, to men and women everywhere.
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Nicknames we could do without
The post-holiday race to the gym has started. And while you might have been obsessed with muffin tops on holiday brunch buffets, the phrase may be taking on new meaning in 2007 to describe that layer of fat around your midsection formerly referred to as a spare tire.
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Slip into those skinny jeans
If you had "skinny jeans" on your Christmas list long before holiday parties added 5 pounds to your lower half, don't curse yourself. Instead of standing in a long exchange line at the store, spend your time fixing the real problem.
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Boxing workout
Yes, Rocky Balboa, the fictional heavyweight who made kids in the '70s want to take up boxing, returns to the big screen today. And no doubt, some viewers will be inspired to pick up a pair of gloves and start sparring.
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Free-motion workout
Many of us are used to working out with weight machines where you lift a bar with your legs or pull one with your arms while lifting a stack of weights attached by a pulley system. But there's another option available at most gyms, and its benefits can be great.
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Bike to the basics
Now that the chill of winter is here, many people are bringing their workouts indoors. Sure, running can be fun when you're taking in the sights along the West Side Esplanade or in Central Park. But let's face it, running on a treadmill can get a little dull.
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Stretchy workout
You don't need free weights or Nautilus equipment to build muscle. With the help of an inexpensive resistance band, you can stretch and pull your way to a better physique.
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A twist on jump rope
Many people turn to jumping rope as a way to bring some fun into their exercise routine while getting a great c