Nimble Blog

TRX and Kettlebells

Nimble Fitness presents TRX Suspension training plus Kettlebell training in one amazing class!  This is the ultimate workout for developing power, strength and conditioning.  TRX plus Kettlebells will be taught by Richard Lehman -one of NYC’s top instructors.

Classes coming in the Fall
Monday, September 13 at 6:15pm.
Please CONTACT US to reserve your spot now!

Check out our CLASS SCHEDULE to see all that we offer.

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Aug 29 / TRX Certification

August 29, 2010 (sold out)

September 19, 2010 / 9:00am – 5:00pm

COURSE DETAILS

In this course you’ll learn how to teach TRX® Suspension Training® in a small, large, or boot camp-style group format. Importantly, this course will help you create fun and innovative classes adaptable to all fitness levels. You’ll not only learn TRX Suspension Training fundamentals, but how to incorporate a range of TRX strength and flexibility exercises into a group-training format

In this Group Suspension Training® Course, you will learn:

* TRX Suspension Trainer set up and use
* Progressions and regressions of TRX exercises for all fitness levels
* How to teach a range of TRX strength and flexibility exercises
* How to lead a TRX group class in 2 different formats
* How to cue members in a TRX group class
* How to design group TRX workouts to fit your own style

CONTINUING EDUCATION CREDITS:
ACE 0.7, NASM 0.7, AFAA 5.0, NSCA 0.8, PTA Global 7.0, Can Fit Pro 4.0 (ACSM accepts ACE CECs)

GET YOUR BODY ORGANIZED

by Daniel Lucas

If you’re someone that runs, bikes, lifts weights, plays in a league, does any kind of consistent training, and lets not forget the non-sport of sitting at your desk you should think about having days in your exercise program dedicated to getting or keeping your body organized.  Whether it’s the repetitive nature of different sports or the destructive effect of sitting for prolonged periods of time, committing a little time to your structural alignment will pay major dividends.

What does it mean to have an organized body?

It’s when the structure of your bones, muscle, neuro-fascial tissue and organs are functioning in a balanced, energetic way. You feel strong and flexible, have natural poise and your movements feel light, not heavy or sluggish. It’s when your body and mind are functioning together at a high level—where you can run, jump, squat, lunge, push, pull, lift or twist with strength, power and flexibility through a full range of motion, without disruption or injury.  This organized scenario creates an optimal environment for joint health, organ health, muscular development and emotional flow/release.  So how do we get there?

Here are some Nimble tips for getting organized:

1.    Give yourself permission to have deeper body awareness! This takes a little bit
of courage, but bringing your awareness inside your body, to feel how your body is moving and holding itself together, is extremely valuable.  Assess yourself–no one knows how your body feels as well as you do! Identify where you’re tight, where you’re weak, where you’re strong, and then get to work. Use your “organization day” to focus on strengthening weaker muscles, opening up tight muscle tissue, and addressing imbalances in your system.

2.   Ask yourself this question: Is my exercise routine helping me with my posture or training me out of good posture?  I’ve watched people training for hours at a time with hunched shoulders, misaligned lower backs and strained necks. I’ve even seen people read a book while walking on the treadmill! Doing this hinders our natural gait and our functional lines across the body, which in this case run from the latissimus on one side to the gluteus on the other. Examine your own training habits—are you enhancing your posture with your exercises, or working into deeper imbalance and strain?

3.    Be open to how integrated and intelligent your body naturally is. Your body was designed to function harmoniously, whether moving or at rest. That harmony is your ultimate goal. To move towards that goal, you can start with isolated movements, but be sure to end in a fully integrated, functional way. For instance, you can train your postural stabilizers (the “core” muscles) first, and progress into the integrated compound movements. A simple example of this progression would be starting with the plank exercise, which engages the core stabilizers, and continuing on to the traditional squat.   Functional training prepares you for lifting your heavy bag of luggage, squatting to pick something up from the floor or simply giving someone a big loving hug.

4.    Identify where you are prone to tightness, and be consistent in stretching/resetting those muscles. We touched on this already, but stretching muscles helps to keep balance and symmetry in your body, and improves neural flow and oxygen delivery to your tissue. Be aware of the imbalances in your system and address those. If the right hamstring is a lot tighter than the left, for example, give it a little bit more time in your stretching. This will not only help you feel better, but help you function better.

5.    Strengthen weaker muscles–the other side of flexibility. Activating weak muscles and strengthening them through a proper exercise progression will also lengthen opposing muscles and assist in proper joint function.

6.    Get some professional eyes on you!  The earlier statement we made that no knows your body better than you do is only partially true.  Working with a trainer/practitioner/coach will help you to understand your strengths, weaknesses and imbalances, and improve your program to achieve more.

A little bit of practice and dedication to these key points will pay major dividends.  Having an organized body is the path to longevity!  It’s your journey, so I encourage you to trust the guru within.

Namaste
Daniel

Sweet Summer Corn Recipe

by Julie Smith

Only the best

Check Out This Quick Clip.

Al Kavadlo’s Book Release Party

Strawberry Season’s Delightful Debut

by Julie Smith

•    According to the California Strawberry Commission, a serving of strawberries (about 8 strawberries) provides 160 percent of the recommended daily intake for vitamin C. Vitamin C has been associated with reduced rates of stomach, cervical, breast and non-hormone-dependent cancers.

•    Strawberries are in the fruit group with the highest antioxidant values.  The flavonoids, such as anthocyanins, quercetin and kaempferol, exhibit antioxidant properties that have been proven beneficial in suppressing cancer cells.

•    Strawberries are also heart healthy.  The heart-health benefits of strawberries are attributed to their high levels of key nutrients – Vitamin C, Folate, Fiber and Potassium.

WORKOUT ANYWHERE, ANYTIME

by Daniel Lucas

Here are some Nimble tips for effective training, whenever and wherever you are:

1) A workout doesn’t have to be an hour to be great! If you’re pressed for time, pick a couple of compound moves that use multiple muscle groups and get your heart rate going. *Tip: For example, try a squat to press, which works the entire body, or jumping rope.

2) Workout smarter, not just harder. Knowing a bit about how to manipulate variables in your workout program can give you a much bigger exercise toolbox to work with, and help keep your results flowing. *Tip: Changing the order of exercises in your program, changing the tempo, adding instability or cutting rest are all examples of how you can manipulate your program for greater intensity.

3) Know how to get it done anywhere. Prepare a bodyweight resistance/yoga routine that you can perform anywhere. The body resistance workouts can actually be your most challenging, and the combination of strength and yoga is great for your body. *Tip: Take a beginner’s yoga class or two and start to work on some of the basic poses. You can also pick up some great tools for exercising anywhere—resistance bands, a jump rope, etc.

4) Take it outside! Walking, running or hiking can be done absolutely anywhere and will definitely give you a high-intensity workout, plus a tour of the area you’re visiting.

5) Eat clean. With food, closer to nature is our golden rule. To train at your best and recover effectively, you need great, naturally produced food and proper hydration.

If you’re consistent with your workouts, you’ll gain more and more confidence to challenge yourself wherever you are!

Moms – Finding “you” Time

If you’re a new mom, check out our Mama Moves class!

Shake Up Your Routine

When it comes to shaping up for the summer, we all tend to gravitate towards a workout routine that we know we can excel at. However, going to the same kickboxing class, or running the same 3-mile loop at the park, is not the most effective way to get your body back in action. Do the same routine over and over, and you’re going to make strong muscles tighter, and leave weaker muscles weak. You’re also hardening well-established neural pathways, instead of challenging your body to create new ones. Do the same exercise enough, and your body will change its shape in response to your activity.

Ever seen the arms of a professional tennis player? One arm is twice the size of the other—a direct result of the different level of demand placed on the playing arm. For a tennis pro, that’s part of what they do, but for the rest of us, the goal is balance: overall strength, flexibility, endurance. The way to achieve that is to add variety to your routine, find different ways to move, and consistently challenge your body system.

Here’s 3 ways to instantly shake up your routine this summer:

*Change your mode of locomotion. For cardio, try riding a bike or jumping rope instead of running, for example, or change your usual routine to include stairs, hills or other challenges.

*Step away from the machines. Get outside! See what happens when you find alternate ways to train–pushups on the grass instead of a cable chest press machine, or step-ups on a park bench instead of the elliptical machine.

*Choose a new flavor. Try an activity you’ve never done before, like a new class or a new sport. Just learning the basics can definitely be a challenge.

“Oh no … another salad!”

Some of you know that I am not a huge fan of salads, so I understand where you’re coming from when you hear, “eating healthy” and start thinking “salads!”

The “salad diet” mentality began with the thought that salads must help with weight loss and good health since lettuce and other vegetables are low in calories and fat and high in fiber. Well, yes, they are all of those things, if you’re not adding other salad bar items into your meal. But, what if you’re adding baby corn, beets, cheese, nuts, dried cranberries, bacon bits, tuna with mayo, and dressing into the salad…still healthy? You’ll then be consuming some antioxidants, but you will no longer be eating a low-calorie, low-fat meal that you hope will assist you in your weight loss.

“What should I do then?” you ask. “I don’t want to eat a plain salad that’s going to leave me hungry for a REAL meal.”

Below are several tips on how to make your salad healthy and tasty. I’ve added in some additional tips if you’re ordering your salad from a deli or restaurant.

• Add fresh fruit like strawberries, apples, and/or mango. It’s a super tasty addition that will add flavor, fiber, antioxidants, and color to a somewhat bland base. You’ll need less, or no dressing when you add fresh fruit. A little balsamic or apple cider vinegar with freshly ground pepper should do the trick. Personally, fruit is the one food that makes me ENJOY salads.

• Do remember to ask if sugar was added to the fruit first!

• You can still add cheese to your salad, but make sure you choose the lower fat, lower calorie cheeses, like a goat cheese, and ask for very little (Stop them when you see it’s enough!).

• Only order one protein. You don’t need chicken, tofu, nuts, beans, etc. Which do you want today? Not only will choosing only one cut calories, but it will also give you the option to have more variety since you’ll want a different protein the next day.
• Make sure the nuts aren’t “candied” with sugar and be careful of how many you add!

• Choose the base you enjoy most. If you don’t like the base, you won’t eat the salad, or you’ll eat it but you will still want something else afterward. Do you like spinach, kale, romaine, or iceberg best? Choose any but iceberg because that’s just giving you such little nutritional benefits.

• Yes, vegetables are healthy, but if you’re trying to eat them to help drop the pounds, limit the high carb/sugar vegetables like peas, corn or beets. Choose high fiber veggies like broccoli, raw carrots and cauliflower instead.

Enjoy your meals, and feel light and healthy after eating them. To learn more, contact me for some recipe tips, nutrition guidance, and much more!

-Amanda Winters

Amanda is a health and fitness contributor for Nimble Fitness and the creator of the A+ Plan. Formed in 2003 to help motivate, inspire and help people achieve their goals, the A+ Plan has continued to expand its services and products to have something for everyone. Amanda Winters, founder of the A+ Plan, works with all ages of men, women and children nationwide, working via phone and Internet for those outside of the NY area. She has a B.S from the Fashion Institute of Technology and certification as a Holistic Health Counselor from the Institute for Integrative Nutrition. With a lifetime of experience in food intolerance and fashion styling, and a passion for helping people look and feel their best through nutrition, psychology and fashion, Amanda is quite the unique expert. Find out more at www.aplusplan.com.

Keith & Nimble Fitness in Vogue Magazine

Check out the April Vogue article, Training Days.

Our very own Keith Paine makes quite an impression on“Food-obsessed and freewheeling”, Julie Powell!

RAN’s 25th Anniversary New York Benefit

Nimble Fitness was there!

Working Out with Nimble Fitness at the Port Authority

Every Wednesday in April and during lunchtime, Natural Fitness and Restore Clothing are hosting free green work-out sessions.

Nimble Fitness was proud to have run this week’s class.  It was a tremendous success.

Nimble Fitness wants to extend a special THANK YOU to our very own Charlotte Blake for putting together and leading the workout!

Check out the Terracycle Green Up Shop at the Port Authority and make sure to sign up for next week’s free workout!

TRUE/SLANT interview with Daniel Lucas

“I walked away from the conversation impressed; his [Daniel Lucas] was a sophisticated point of view with which I agreed. When change comes through the transmission of information, online and off can be equally effective. Sometimes a really good video-demo can be like an in-person trainer, especially when that trainer does not work interactively.” -Todd Essig

Click here to read the interview.

“I’m too busy!”

Namaste
Daniel

YOUR BOLD SPRING STEP

Charlotte Blake
Personal Trainer
Pre/Post-Natal Pilates Instructor

AMAZING A+ PLAN TRAIL MIX

The trail mix ingredients below are for vegetarians, vegans and meat eaters alike. These berries, chocolates, and seeds will give you a multitude of snack options. They can also be used as additions to your meals. You can get much of your necessary vitamins, antioxidants, protein, healthy carbs, fats, and fiber by adding these foods to a bowl of sliced fruit, a cup of low fat ice cream, or even cereal.

WARNING: Be prepared for several tasty treats that will give you tons of energy!

Trail Mix Options – Mix and Match

1) Organic Dried Goldenberries:
Citrus-like flavor, high in antioxidants and Vitamin A

2) Organic Incan Berries:
Very tart taste, super chewy, Vitamin A rich, 16% protein

3) Organic Goji Berries:
Vitamins B and E. Unlike most foods, they contain all 8 essential amino acids

4) Organic Dried Mulberries:
Natural, sweet taste, high in iron, Vitamin C, calcium and protein

5) Organic Barberries:
Tangy taste, high in antioxidants and Vitamin C

6) Cacao Nibs:
Tiny pieces of a natural source of trace minerals, like manganese, zinc and copper

7) Cacao Beans:
Very bitter, magnesium rich (#1 magnesium source of all foods!), Omega 6 fatty acids, Tryptophan and Serotonin, higher in antioxidants than any other food

Dairy-free chocolate chips:
Adds some fun and hormonal craving balance to the mix

9) Organic Raw Cashews:
Magnesium, manganese, selenium and zinc for reproductive and immune health

10) Organic Raw Sliced Almonds:
High in Vitamin E, magnesium, iron, calcium, phosphorous and fiber

11) Organic Shredded Dried Coconut:
Sweet taste, antifungal properties

12) Maca:
Assists the body in handling stress and anxiety, building immunity

13) Chia Seeds:
High in calcium, fiber and Omega 3 fatty acids

Personally, I like to make a mix of at least 5 of these items since I get bored easily. If your mix includes only nuts, it will become too high in calories and fat for a nicely balanced snack that will help you maintain or lose weight. Each item has unique characteristics, so mix it up!

-Amanda Winters

Amanda is a health and fitness contributor for Nimble Fitness and the creator of the A+ Plan. Formed in 2003 to help motivate, inspire and help people achieve their goals, the A+ Plan has continued to expand its services and products to have something for everyone. Amanda Winters, founder of the A+ Plan, works with all ages of men, women and children nationwide, working via phone and Internet for those outside of the NY area. She has a B.S from the Fashion Institute of Technology and certification as a Holistic Health Counselor from the Institute for Integrative Nutrition. With a lifetime of experience in food intolerance and fashion styling, and a passion for helping people look and feel their best through nutrition, psychology and fashion, Amanda is quite the unique expert. Find out more at www.aplusplan.com.

Green Up Shop & Nimble Fitness

Nimble Fitness will be there!

Click on the banner to learn more.

The Port Authority of New York and New Jersey, in conjunction with the Times Square Alliance and the Fashion Center Business Improvement District, has reinvented the corner of 8th Avenue and 41st Street at the Port Authority Bus Terminal. What was once an empty retail space is now an exhibition area and boutique shop for some of New York’s finest design and fashion. In honor of the 40th anniversary of Earth Day, the space is being transformed into what could be one of largest, most eclectic collections of sustainable, responsible products and companies.

Mama Moves in NY Examiner

“Postnatal training should focus on rehabilitating the core and pelvic floor muscles, regaining tone, and releasing the body from tension and stress, according to Charlotte Blake, pre- and post-natal personal trainer and Mama Moves instructor based at Nimble Fitness in New York City.“

Read the article:

Mama Moves: Postnatal recovery class

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