Nimble Fitness: New York City Personal Trainer

Motivation

nimbleboyz — Wed, 15 May 2013 17:55:19 +0000

noun: Internal and external factors that stimulate desire and energy to seek or be committed to a goal.

Motivation is critical for reaching any goal. It’s especially true when it comes to health and fitness. Motivation is often the key difference between success and failure. I find most people who are building a health program are motivated by one of three things:

Desire – Perhaps it’s something you’ve always wanted to accomplish, like running a marathon. Or maybe it’s a part of your life you’d like to improve, like being able to play and keep up with your children even after a busy week.

Personal Connection/Personal Reward – Like everyone else, you want to look good on the beach or in your new jeans. Or perhaps your motivation runs deeper–nothing energizes us like a charity run or other event that is centered on helping a loved one.

Necessity – Pain and illness are very strong motivators. Many people reach a point where they have no choice. They must change their health habits.

However, you don’t have to wait until it becomes absolutely necessary and you’re forced to make changes. You can identify positive motivations to make changes right now!

Here are some ways you can motivate yourself to be healthier:

Sign up for a charity run or bike ride with your family.
Plan a vacation that requires some level of fitness, like climbing Mount Kilimanjaro or an overnight trek along the Appalachian Trail.
Get friends and co-workers involved–join a runners club, a softball league, or plan a race together. Sign up for a group fitness class and encourage everyone to participate.
Try something totally new. Take dancing lessons with your spouse or sign up for those scuba lessons you’ve always wanted to take.

Don’t wait. Get out there. You’ll be happy you did!

-Antonio Sini

Show Your Feet Some Love

nimbleboyz — Wed, 15 May 2013 15:42:19 +0000

Our poor feet often experience cruel and unusual punishment. We stuff our feet in stylish shoes that fit us poorly for the sake of looking good; we run around all day on our feet and forget about them until they start to hurt. All of a sudden, one day you notice a bump developing on the joint of your big toe. Then you realize that you have been feeling little aches and pains in your feet that have been coming and going for the last few months. You also realize that your other four toes are crammed into “shoe” position even when barefoot, while your ankles stabilize for dear life, even when you’re standing still.

What is going on? Beneath the skin many of the 26 bones in each foot are being wedged together, leaving the muscles cramped and the connective tissue locked tight. You have not been giving your feet enough love! By love, we mean attention. Feet need quality attention throughout a lifetime to keep them balanced, flexible, and strong.

Here are five tips on how to give your feet some love and create a solid foundation for your body:

1. Wear shoes that fit well and give you the support you need. When trying on shoes take some time to feel how your new shoe translates energy from your foot, to your knees, and even to your pelvis. If they don’t feel great in movement and standing then continue on with your search…

2. Walk around bare foot or with clogs whenever you get the chance. This will give your feet, and especially your toes, the opportunity to spread out and root into the ground, the way nature intended.

3. Get a foot massage, reflexology treatment, or just use a tennis ball to loosen up the fascia on the bottom of your feet. If you do it yourself remember to go slow and allow the ball to sink into your tissue.

4. Exercise! Working out a couple times a week with an organized exercise program will keep you feeling strong and prepared for the brutal postural battle of the work week. Full body balance will translate into happier feet, and vice versa.

5. Pay attention to your posture. Having your body aligned over your feet in a structurally balanced manner will spread your body’s weight through the entire foot and allow it to do what it’s designed to do, whether standing or walking.

Raise your awareness to how your feet feel! Your whole body will benefit.

How To Lengthen Your Arm Line With A Reverse Plank.

nimbleboyz — Tue, 14 May 2013 21:26:26 +0000

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.

Keeping Your Fruits and Veggies Clean From Market to Table

nimbleboyz — Tue, 14 May 2013 21:15:46 +0000

By Tyler Farrish …

We’ve all seen news reports about the safety of local market produce: “Fruits & Vegetables from Your Local Grocery: How Safe Are They Really?” Despite sometimes using scare tactics, these news pieces often bring up important food-related topics for us to consider as we get into the summer outdoor market season.

Pesticide use, natural germs and bacteria, too much sunlight, etc–if you haven’t given serious thought to how to best avoid these contaminants from making their way to your dining room table, here’s 3 big keys for staying safe with market produce:

1) Shop Organic & Buy Local whenever possible, especially for the 12 most porous fruits and vegetables, aka the “Dirty Dozen”: Apples, Celery, Strawberries, Peaches, Spinach, Nectarines, Grapes, Sweet Bell Peppers, Potatoes, Blueberries, Lettuce, Kale, and Collard Greens.

2) Wash Everything, even “pre-washed” produce. For leafy produce: Soak in room temperature water, rinse, and blot or use a salad spinner to dry. For hard produce: Clean with a firm-scrub brush under lukewarm running water. Peeling will also decrease microbial load. For soft produce: Soak in cooler water, rinse, & dry in colander or with towels.

3) Keep Your Kitchen Workspace Clean. Keep your kitchen countertops, refrigerator, cookware, & cutlery clean after each use. Especially avoid cross-contamination of uncooked meats with fresh produce, or unclean produce with clean. And don’t forget to wash your hands!

4) Limit Storage Time & Cook Minimally. Keep your produce in the refrigerator when possible. Cook produce minimally to maintain water-soluble vitamins—and if you’re cooking in water, you can reuse cooking water in soups & stews. Avoid washing/cutting/trimming of produce until right before use to limit exposure of nutrients to oxygen degradation.

Please check out the sources for this article below. There is lots of great info!

http://nutrition.about.com/od/ahealthykitchen/a/washveggies.htm
http://www.extension.org/pages/19885/how-long-do-fruits-and-vegetables-retain-their-nutrients
http://www.ext.colostate.edu/pubs/foodnut/09380.html
http://www.thedailygreen.com/healthy-eating/eat-safe/dirty-dozen-foods#ixzz2FJlwO3H7

EAT SEASONABLY

nimbleboyz — Tue, 14 May 2013 20:10:12 +0000

By Christina Perinhas …

Here are some great reasons to make your food choices local and seasonal this spring!

VARIETY: Think of all the different varieties of locally grown, delicious foods that are available throughout the year. For the Spring and Summer, there’s an abundance: arugula, asparagus, beets, carrots, all kinds of greens, sweet peas, corn, peaches, artichokes, apricots, cherries, cucumbers, potatoes, tomatoes, radishes, rhubarb, strawberries, zucchini, green beans and more.

TASTE: When food is not in season locally, it’s either grown in a hothouse or shipped in from other parts of the world; both things will affect the taste. When crops are transported over long distances, they must be harvested early and refrigerated so they don’t rot during transportation. They will not ripen as effectively as they would in their natural environment, and as a result they don’t develop their full flavor.

NUTRIENTS: If you harvest something early, so that it can endure long-distance shipping, it’s not going to have the full complement of nutrients it should have. Also, transporting produce often requires treatment–such as zapping the produce with a burst of radiation to kill germs and using preservatives like wax.

COST: When produce is in season locally, the relative abundance of the crop usually makes it less expensive.

QUICK RECIPE: Here’s one of my personal favorites for asparagus, which is best during the spring season. Simply sauté your asparagus in two tablespoons of olive oil for five minutes, tossing in a pinch or two of ground pepper. That’s it! You have a delicious asparagus meal (or side).

Go check out your local farmer’s market and enjoy!

MET (Movement Efficiency Training) certification

nimbleboyz — Sun, 12 May 2013 14:12:11 +0000

Movement Efficiency Training (M.E.T)

Teaching the body how to move efficiently, effectively, and dynamically by using a cutting edge, neuroscience inspired Tri-Zone Training system of movement pattern progressions to optimally synchronize the brain and body in movement.

Contact Us to register

Who has enough time for the recommended amount of sleep a night?

nimbleboyz — Tue, 16 Apr 2013 01:41:25 +0000

by Keith Paine …

Especially living in New York City, as I do! Culturally, we put more value on what we do, and much less value on the sleep we get. Well, have you considered the negative toll that sleep loss may put on your body and mind? Everyone’s individual sleep needs vary. In general, most healthy adults are built for 16 hours of wakefulness and need an average of eight hours of sleep. Recent surveys have found that more people in the U.S. are sleeping less than six hours a night, and that sleep difficulties visit 75% of us at least a few nights per week. Chronic sleep loss will contribute to health problems such as weight gain, high blood pressure, and a decrease in your immune system’s power. And if you are an exerciser, sleep is a key part of your program— recovery. Sleep gives your muscles time to repair and rebuild after each sweat session.

Here are six really good reasons to catch those Zs :

1. Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation.

2. Metabolism and weight: Chronic sleep deprivation may cause weight gain, by affecting the way our bodies process carbohydrates and by altering levels of hormones that affect our appetite.

3. Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and critical mistakes such as medical errors and road accidents.

4. Mood: No one likes a grump at work! Also, sleep loss can also leave you too tired to do the things you really like to do (go for the run, go out with friends, etc), which will affect your mood even further.

5. Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels and irregular heartbeats.

6. Disease Prevention: Sleep deprivation alters immune function, including the activity of the body’s “killer“ cells. Conversely, catching up with sleep helps all immune function, so your body will fight disease better.

Remember, the proper amount of sleep each night is necessary to face the world with your best foot forward. Sleep will help you on the road to good fitness, good eating and good health!

A fool-proof diet that’s as simple as 2+2=4

nimbleboyz — Tue, 16 Apr 2013 00:58:09 +0000

This simple math equation has helped many of my clients improve their eating habits and balance their overall diet. The formula is simple: Consume at least two (2) vegetables in two (2) of your daily meals, in four (4) out of the seven days of the week. That’s it! As simple as it sounds, you still end up consuming a minimum of 16 servings of vegetables a week. As you’ll see below, that’s a really good thing.

“Why only 2 vegetables and why with just 2 of your meals?” Well, to be frank, because it’s an easy plan to remember and to implement (2+2=4). There’s nothing complicated about it, and when you’re trying to install new health habits, you’ll be more inclined to stay consistent if it’s simple. If you are already eating this way then, bravo, pat yourself on the back. Chances are, if you have a busy schedule, you aren’t. Think about it. How many vegetables do you really consume on a daily basis? Adding two servings of vegetables to a couple of your meals will instantly improve your eating habits and your overall health.

“Antonio, how is your 2+2=4 food plan really going to improve my health?”

First of all: Fiber. Most vegetables are packed with fiber. That’s important because a fiber-rich diet can help you keep your weight in check. Many of us overeat, yet we never feel satisfied–we’re a product of our environment and the overabundance of processed food that fills us up but doesn’t deliver nutrients we crave. Fiber makes us fuller and stays in our stomach longer, therefore slowing down our rate of digestion. In addition, fiber contributes to better elimination.

Second: Vitamins & Minerals. The best place to get your vitamins, minerals and phyto-nutrients is not from a bottle, but from your food, especially vegetables! Nutrients in vegetables are vital for every bodily function. Without them, our health breaks down. All this means is eat your veggies. You’ll get an abundance of vitamins, minerals, phytonutrients and fiber along with a delicious meal.

Third: Awareness & Behavior Change. When it comes to wellbeing, good choices and consistency are what lead to success. It takes some weekly planning to make sure your meals contain at least two vegetables. Think about the plan, for instance, when you’re in a restaurant and looking at the menu. Unless it’s a vegetarian place, you generally aren’t focusing on the vegetables that come with your entrée. (More often than not, it’s some form of potato!) Veggies are often an afterthought. The same can be said for ordering lunch on the go. Ordering a fresh turkey sandwich on whole wheat bread sure sounds healthy, but where are the vegetable nutrients? Even a salad with lettuce, tomatoes, cucumbers and grilled chicken is just a start, not a solution. The easiest place to make sure you get enough servings of vegetables will be at home. Since you’re the one who’s going to purchase and prepare the food, you can pre-plan what to eat and make sure there’s a variety of healthy vegetables ready for your table. This makes you more aware of what and how you eat.

Here’s a final thought. Not all vegetables are created equal. It’s important to mix up your vegetables to ensure you get all your essential nutrients. Some vegetables provide less nutritional value than others. Sure, you can consume them, but as far as I’m concerned they don’t really count towards your daily intake of vegetables. (Sorry, but the lettuce and tomato on that turkey sandwich doesn’t cut it!) What’s great about this food plan is that there are literally hundreds of varieties of vegetables found in your average supermarket. Even if you’re a picky eater, you’ll have plenty to choose from. On that note, here’s a list of low-nutrient veggies that you should exclude from my 2+2=4 food plan:

• Celery
• Corn
• Cucumbers
• Iceberg lettuce
• Potatoes

However, that’s really the whole point of my math-inspired diet–to make you think about what you are (or aren’t) eating! After all, the more healthy stuff you have on your plate (aka vegetables), the less room there is for the not-so-healthy stuff. It’s going to be right there in front of you. Remember- 2 vegetables with 2 of your daily meals, at least 4 days out of the week. Try it for a few weeks and see how much better you look and feel.

In good health,
Antonio

NEW Class Coming to Nimble – TRX Asanas

nimbleboyz — Tue, 19 Mar 2013 15:18:04 +0000

Join us Friday, April 5th at 6:30pm for our first Yoga influenced TRX Class.

TRX Asanas combines bodyweight strength with yoga flexibility. Taught by Nimble instructor, JOana Meneses, this unique class will have you feeling strong and limber. It’s a great way to end the work week.

First class starts Friday, April 5, 2013 @ 6:30pm.

- Full TRX Class Schedule -

Gluten-free Part II – Food Options

nimbleboyz — Fri, 15 Mar 2013 13:06:51 +0000

by Tyler Farrish …

As a trainer who has found that eating gluten & dairy free works best for my system, I am often asked specific questions about the foods & meals I choose to put into my body. When I first began the journey of dietary self discovery, I had a lot of questions. When you start to remove food categories from your diet, it can seem as though you don’t have enough foods to choose from! However, I found that honing my diet was an experience that ultimately broadened my food horizons, helped me discover new meals, and helped steer me towards “cleaner” foods.

Try to keep it simple. Think “Eating Clean”: good quality meats, vegetables & fruits from the healthiest sources you can find (ie: farmers markets, organic produce groceries) & non-glutenous grains such as quinoa, amaranth, and wild rice. Experiment and have fun with your new journey to your bodies nutrition. It is an opportunity to break free of your “go-to” meals that we all cycle through and become better acquainted with your kitchen, your markets & your body.

So, here’s a sample menu of some of my own daily meal options might help serve as a starting point to see how delicious a gluten & dairy-free meal can be!

Breakfast Options:
*I wake up every morning & have a warm glass of water with lemon & follow with my breakfast about 30 minutes later.*

Two hardboiled eggs, sprouted tricolor quinoa with ½ sliced avocado, and tomato.
Scrambled eggs & steamed broccoli
Cinnamon & dried cranberry GF Steel-Cut Oatmeal cooked with almond milk & sauteed shredded rainbow swiss chard (with olive oil).
Superfood Smoothie: Chlorella, Maca powder, pure ground vanilla beans, chaga mushroom tea, cacao beans, blueberries, raw honey, & coconut water
Spanish frittata with spinach, garlic, olives, diced sauteed onions, & red/orange/green diced peppers

Lunch Options:

Baked chicken breast with pesto & roasted root vegetables
Ginger-Maple Glazed Salmon & kale salad with sprouted pine nuts & balsamic vinegar dressing
Ahi Tuna Poke with re-hydrated seaweed & toasted sesame nuts &
Grilled Chicken Plato with wild rice, black beans (pre-soaked), & guacamole
Grilled Mahi-Mahi with jicama & pineapple salsa

Dinner Options:

Spinach Salad with Grilled Chicken, apples, chickpeas & soaked walnuts
Stuffed Zucchini Boats with Roasted brussel sprouts & cauliflower
Black bean burgers in a collard green wrap with guacamole, wild rice, and tomatillo salsa
Miso Soup with wakame & miso (ideally fermented for 6 months-2 years)
Stuffed Portobello with parsnip, carrot, butternut squash, sweet potato, walnut, date, egg & parsley

Snacks:

Sprouted almonds or other sprouted seeds/nuts
Vegetables & Natural dips (hummus, guacamole, white bean, sweet almond pâté, etc)
Fruits (grapefruits, berries, pomegranates, cranberries, etc)
Fermented cabbage & cultured vegetables
Dehydrated Kale Chips

~Tyler