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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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)

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

]]> http://www.nimblefitness.com/get-your-body-organized/feed 0 http://www.nimblefitness.com/sweet-summer-corn-recipe http://www.nimblefitness.com/sweet-summer-corn-recipe#comments Thu, 05 Aug 2010 13:27:34 +0000 admin http://www.nimblefitness.com/?p=4950 by Julie Smith

Ahhh, sweet summer corn!  Is there anything more festive and delicious in the summer than gathering around the table to enjoy freshly cooked corn? Whether you prefer yours on the cob or off, corn is not only satisfying and easy to prepare, but also high in nutrients.  Corn is an excellent source of fiber–one cup provides 18% of the daily recommendation serving. Fiber helps lower cholesterol levels and helps reduce the risk of colon cancer; it’s also useful in helping to lower blood sugar levels in diabetics. Corn also provides the body with Thiamin (vitamin B1), Pantothenic acid (vitamin B5), Vitamin C and Folate, which helps the generation of new cells.

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Here at Nimble, we recommend buying your corn locally, organically grown if possible, to ensure quality and great taste. So, what are you waiting for? Get your water boiling or your grill fired up and grab some summer corn. If you are looking for a simple, tasty seasonal salad, try this recipe:

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Summer Corn Salad (serves 3 to 4)

Copyright 2006 by Matt Amsden Rawvolution

Salad:

-3 cups corn kernels, cut from the cob (approx. 4 ears)

-1 cup rough-chopped celery

-1 cup chopped scallions

-1 bunch fresh cilantro, stems removed

Dressing:

-1/2 cup coconut water

-1/4 cup lemon juice

-2 Tbsp agave nectar

-2 Tbsp olive oil

-1 1/2 tsp sea salt

-1 Tbsp curry powder

-1/4 cup raw pine nuts (could use cashews instead)

In a large mixing bowl, combine all of the salad ingredients and toss to mix thoroughly.

In a high-speed blender, combine all of the dressing ingredients and blend until smooth.  Pour over salad, toss well to mix dressing with corn and serve.

Enjoy!

Check Out This Quick Clip.

NYC's newest TRX Trainers

Stop by any of the green markets around the 5 boroughs and you will notice that the produce season has truly kicked off in a rainbow of colors.  Among my favorite for June is the strawberry.   Red, delicious, and juicy, strawberries are one of the healthiest fruits you can include in your diet. Strawberries are packed with antioxidants and other essential nutrients that can help you reduce your risk of cancer, heart disease, and inflammatory diseases – all with little impact to your waistline. Here are just a few reasons to pick up a pint or two of strawberries at your local market.

•    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.

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!

-Recruit a Support team

Once you’re ready to get started, recruit friends and family members to provide encouragement.  Have your spouse or a friend text you with exercise reminders.  Have a family member commit to watching the kids every week during your “healthy” time.  Encourage other moms in your neighborhood to join you for group walks.  You can even organize group stroller walks two days a week, after dinner.

Taking care of yourself and your health will make life’s challenges easier.  Remember, you deserve it.

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

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.