Nimble Blog

How To Lengthen Your Arm Line With A Reverse Plank.

This video by Nimble’s Kristin Porter demonstrates a great stretch to lengthen the front arm lines and increase range of motion in the shoulders. You’ll begin with one leg bent and work your way up to a full Reverse Plank. Take notice of the hand placement (fingers pointing towards feet) and how the shoulders are maintained down the back. The chin should also be slightly tucked to reach your full stretch potential.

 

Basic Plank Series

The Plank is a static exercise for strengthening the abdominals, back and shoulders.  This isometric  exercise is important for stabilizing the trunk  and creates a bracing effect, which works all the abdominal muscles.  When doing any variation of the plank, make sure to remember to breath while contracting your abdominals.   This video demonstrates 3 different types of planks – from easiest to most difficult…

Beginner Plank

Lie on your stomach and raise yourself up so you’re resting on your forearms and knees.  Hold this position for 15 – 30 seconds.  Lower and repeat for 2-3 reps.

•    Keep your elbows under your shoulders
•    Keep your neck and back flat, in a straight line from head to knees
•    Hold your abs tight by drawing your belly button in
•    Remember to breath throughout the exercise

Intermediate Plank

Raise yourself up so you’re resting on your forearms and toes.
Hold this position for 30 – 60 seconds.  Lower and repeat for 3-4 reps.

•    Keep your elbows under your shoulders
•    Keep your neck and back flat, in a straight line from head to your toes
•    Hold your abs tight by drawing your belly button in
•    Remember to breath throughout the exercise

Advanced Plank

Brace your elbows on the center of a stability ball with your body extended and toes on the ground.  Hold this position for 30 – 60 seconds.  Lower and repeat for 3-4 reps.

•    Keep your elbows under your shoulders
•    Do not let the ball move under you
•    Keep your neck and back flat, in a straight line from head to your toes
•    Hold your abs tight by drawing your belly button in
•    Remember to breath throughout the exercise

The Reverse Lunge

By Tyler Farrish …

The safest and most effective variation of lunging is the reverse lunge.   When you reverse your lunge, the effects on the muscles are the same, but less stress is placed on the knees because they cannot extend beyond the toes.  And by taking a step backwards instead of forwards, it is easier to maintain balance and keep your weight primarily centered up on your forward leg.

In this video Tyler demonstrates how to properly perform a reverse lunge.  Incorporate reverse lunges into your exercise routine to build stronger, more powerful legs.

Flying Pigs Farm at Union Square Farmers Market

At Nimble Fitness, we often talk about knowing your food and eating locally farmed meat and produce. The other day, I decided to shoot a short video interview with Mike, the owner of one of my favorite farms, Flying Pigs Farm. Here are some of the important points we talk about in the video:

*Where is the meat I’m eating coming from?
*How are the animals treated?
*Are they fed properly?
*Are drugs or steroids used with the animals?

Next time you are in the Union Square farmers market, check out Flying Pig’s farmstand. Also, take the opportunity to ask questions, from Mike and the other local farmers.  It makes food shopping more social and personal at the same time.

The food we eat is broken down to nurture every cell in our body–I feel it deserves all the commitment, appreciation and respect we can cultivate towards it!

To your health,
Daniel

Warm Up Your Spine!

Try this yoga pose when you get out of bed to alleviate morning back stiffness.  The twisting chair pose is a great way to gently and safely warm up the spine.

Place hands in eastern prayer position at heart’s center.
Inhale, reach arms overhead.
Exhale, twist right, maintain length in spine and engage the abdominal muscles.
Inhale, return back to center, reach arms overhead.
Exhale, twist left, keep equal weight distributed into both feet.
Inhale, return back to center, reach arms overhead.
Exhale, bring hands to heart center.

Nimble Fitness and About.com

Check out these short and informative video clips the boys at Nimble Fitness filmed for About.com

Build a Work Out Regimen
We’re here at Nimble Fitness for About.com. … Also here at Nimble, we tend to focus on building a strong core and healthy joints before you start to think about … http://video.about.com/exercise/How-to-Build-a-Work-Out-Regimen.htm

Weight Gain and Exercise Video
Hello, my name is Antonio Sini with Nimble Fitness here in New York City with About.com, and today we’re going to talk about the basics of weight gain and … http://video.about.com/exercise/Weight-Gain-and-Exercise.htm

How to Protect Your Knees During Lower Body Exercises Video
Hi, this is Keith from Nimble Fitness for About.com, and we’re going to talk about ways to protect your knees during lower-body exercises … http://video.about.com/exercise/How-to-Protect-Your-Knees-During-Lower-Body-Exercises.htm

How to Protect Your Back During Exercise Video
Hi I’m Daniel Lucas from Nimble Fitness in New York City, and this is for About. com. I’m going to talk to you about how to protect your back during exercise … http://video.about.com/exercise/How-to-Protect-Your-Back-During-Exercise.htm

How to Burn Fat While Lifting Weights Video
Hello, my name is Antonio Sini with Nimble Fitness here in New York City with About.com, and today we’re going to show you how to burn fat while lifting … http://video.about.com/exercise/How-to-Burn-Fat-While-Lifting-Weights.htm

Estimate Your Basal Metabolic Rate
Hello, my name is Antonio Sini with Nimble Fitness here in New York City with About.com, and today we’re going to talk about Basal Metabolic Rate … http://video.about.com/exercise/How-to-Estimate-Your-Basal-Metabolic-Rate.htm

Exercise – How to Estimate Calories Burned While Working Out Video
Hello, my name is Antonio Sini with Nimble Fitness here in New York City with About.com, and today we’re going to talk about how to estimate how many … http://video.about.com/exercise/How-to-Estimate-Calories-Burned-While-Working-Out.htm

Tips for Exercising in the Morning Video
Hi this is Keith. We’re here at Nimble Fitness in New York City for About.com. Today we’re going to demonstrate some exercises you can do in the morning … http://video.about.com/exercise/Tips-for-Exercising-in-the-Morning.htm

“Eat Like the White House Eats”

from Everydayhealth.com –

Michelle Obama champions healthy living for families across the nation, and the #1 online health destination –Everydayhealth.com– has captured exclusive behind the scenes recipes, tips and confessions from the first lady herself.

We think you will enjoy checking out this one-of-a-kind package from Michelle Obama entitled “Eat Like the White House Eats“.

Turkish Get Up

The Turkish Get Up is one of those exercises that build true functional strength. There are many benefits to doing the Turkish Get Up.  Not only is it a total body workout, but you also feel a sense of accomplishment when executing the exercise completely- something crunches just can’t  deliver.

Watch Nimble Trainer Al Kavadlo demonstrate the Turkish Get Up in this short video clip.

Check out Al’s website for more awesome advice – www.alkavadlo.com

Ab Progression

Watch Nimble Trainer Al Kavadlo demonstrate different abdominal exercises in this short video clip.

Check out Al’s website for more awesome advice – www.alkavadlo.com

Al’s Clean & Press

Watch Nimble Trainer Al Kavadlo demonstrate different clean and press techniques in this short video clip.

Check out Al’s website for more awesome advice – www.alkavadlo.com

TRX – 5 Simple Moves

Watch Keith demonstrate 5 exercises with TRX suspension straps.

Nimble Fitness on NBC

See the video clip below!

.

You may already know that Nimble Fitness is the premier TRX training facility in Manhattan. Tune into NBC (channel 4) this Saturday at 7:30pm to hear Daniel Lucas explain why he feels TRX is the future of fitness and watch his TRX class in action.

.

If you missed it, here it is…

Pushup Progression

Watch Nimble Trainer Al Kavadlo demonstrate different pushup techniques in this short video clip.

Check out Al’s website for more awesome advice – www.alkavadlo.com

Only the best

Check Out This Quick Clip.

The $5 cardio machine that really works!

Quick Headstand Tips.

Keith Headstand Pose from Nimble Fitness on Vimeo.

3 Keys to Any Yoga Pose

Untitled from Nimble Fitness on Vimeo.