As I write this, I’ve got one eye on the clock. At noon, I’ll leave my friend’s fourth-floor walk-up and take the bus halfway across London, where I’m on vacation, for 30 minutes of TRX at a training gym on Tower Bridge Road. You might be wondering why am I spending precious vacation time in a gym; maybe you get the impression that I’m a fitness nut.

Not so! I’ve never been much into fitness. I dance because I love it, and I run because it clarifies my brain. Until recently, I also thought running was the best way to burn off last night’s wine. You couldn’t have paid me to do a push-up and I used to shudder at the thought of a plank. That stuff was for bodybuilders and yogis, not for me. I thought I had it figured out and I felt pretty good…

Sometime last November, however, a friend took me to a TRX class at Nimble Fitness. A body-weight suspension class sounded pretty hardcore. And it was. And yet throughout the entire 45-minute class, I never felt inadequate or intimidated. The trainer was attentive and encouraging, and swinging from the straps felt fun in a sort of nostalgic, jungle gym kind of way. With TRX there were push-ups and planks, not to mention squats, pikes and crunches. But I barely noticed!…Until the next day (and four days after) when my entire body ached, in the best possible way. I went back for more.

It’s now been nearly five months and without realizing it, I’ve transformed my body into a tighter, stronger and braver version of what it was. During the week I’m pretty rigorous about my eating. I stick to rice, vegetables, fruit and fish. Weekends are a free-for-all. Wine is both a ritual and a pleasure (and my job), so it’s around, ideally in moderation. I still run sometimes when it’s sunny, and dance whenever I get the chance, but good old-fashioned strength training–dressed up as fun and fancy TRX–got me thinking, and got my body moving, in ways I never imagined.

And that is why I’ll gladly board the double-decker bus, or le Metro and spend an hour of vacation sweating with a suspension trainer. The novelty has yet to wear off, and I’ve still got work to do. As long as it keeps working, so will I.

Physical fitness for mesothelioma and other types of cancer have now been well documented.  According to the National Cancer Institute, being physically active and fit has multiple benefits for cancer patients.  Even mild activity can help a patient’s overall health and contribute to weight control and improved stamina.  For many people, weight loss due to physical activity also helps control obesity and diabetes risk.

Being physically active can also improve blood pressure and cardiovascular health.  Lung capacity also improves, making it easier to breathe.

There are also mental health benefits to being physically active.  Some of the most common symptoms associated with cancer include depression and anxiety.  Individuals with cancer may doubt the physical attractiveness or feel they are a burden to those around them.  However, by becoming physically active, patients often begin to see improvement in their feelings and emotions.  They may begin to feel more hopeful about the future as their body is able to accomplish more and they are able to engage in activities they have enjoyed in the past.

Physical activity also usually provides increased mobility, which can be extremely important emotionally and physically when it comes to fighting cancer.  Decreased mobility means the inability to visit friends, go out on routine errands and maintain independence.  It can also mean being unable to walk, being easily fatigued and simply not feeling able engage in activities.  However, even with mild to moderate physical activity, many patients begin to feel better.  They are able to be more social, feel more energy and are able to be more independent.

Recommended Activities

Almost everyone can be physically active to some degree.  Patients do not need to run marathons or become a body builder.  They simply need to become more active overall. Maybe its parking your car further down the street at the grocery store or taking the dog for a nice brisk walk more often.

However, individuals who have difficulty with mobility, mild stretching exercises can help with improved balance and mobility.  It can improve stamina and muscle strength.  Yoga and Pilates are recommended exercise programs, in addition to working with a balance ball and rubber exercise bands.

Walking is recommended for individuals to build stamina.  For patients starting out, start by walking down the driveway or taking a short walk up and down the street.  As stamina improves, walks can be longer.  Many patients report that simply being outside improves their mood and energy levels. Also, as you are able to walk longer distances, your self-confidence will improve and you will feel better about yourself.

As your stamina improves, you may want to add other types of physical fitness activities.  Consider swimming, bicycling or running to improve cardiovascular health and improve muscle tone and strength.

Long Term Benefits of Physical Fitness

No matter where you are in your cancer treatment, you can reap the long-term benefits of physical fitness.  Individuals who are physically active tend to have better survival rates than those who are not fit.  Additionally, recurrence levels are much lower for people who are physically active. With continued activity, it is easier to maintain weight control and cardiovascular benefits, such as healthy blood pressure levels and lean muscle mass.

No matter where you are in your fight with cancer, you can benefit by being physically active.  You do not need to run marathons.  You just need to get moving and become more active.  You can improve the quality of your life, begin to feel emotionally better and be much more able to fight the cancer in both the short and long term.

(Article contributed by David Hass of The Mesothelioma Cancer Alliance)



Springtime is traditionally a period of renewal for most of us, a fresh start. It can also be a good time to step back from the day-to-day pressures we all face, and do a bit of self-assessment on a broader scale. Where were you last year at this point? And how do you feel now, in comparison? What are the different aspects of life that you use to measure your progress? All tricky questions, especially the last one. There are a lot of numbers we can use to define success: money gained, miles run, pounds lost, etc. Are these superficial numbers, that change so easily, really a way to measure how we are?

Scientific research continually suggests what spiritual advisors have known for a very long time: true well-being is measured along a different, much deeper set of guidelines. Values, such as commitment to a cause, the freedom to act, and connection to others, are continually mentioned as the key determining factors to long-term happiness. Of course, these values are much harder to quantify, and they often exist independently of each other. How often do we sacrifice one of these factors to concentrate on another? Much like our physical health, it does not help us to focus on one thing to the exclusion of others. If your nutrition is terrible, it’s going to negatively affect your exercise, digestion, sleep, and so on. So it is with happiness. It’s in the balance of these major factors–commitment, freedom and connection–that well-being seems to be found.

Take a moment this week to assess yourself on your participation in these deeper values. Identifying those gaps in your life—and working to fill them—may be the surest path we have towards personal fulfillment.

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.

May is National Bike Month. As an avid cyclist and promoter of all things two-wheeled, I invite you to celebrate with me. Whether it’s riding your bike to work a few times this month, or getting out there for a casual ride on the weekend with family and friends, I encourage you to go for it!

I find a tremendous amount of joy in biking. Being able to experience the sights and sounds of all that is around, to positively interact with people, and to gain a perspective on the world you can’t get from a car or a subway is invigorating. And let’s not forget the health benefits! Cycling is a low-impact form of exercise that reduces stress. It also improves your cardiovascular fitness and promotes heart health. Cycling also builds strength and muscle tone, and helps you burn off excess body fat.

Check out these great bike themed events happening throughout May in New York City, including the Bike Expo, free bike maintenance clinics- even the 14th Annual Blessing of the Bikes!

Camelback may not be a big mountain, but for me it might as well have been Everest. Rising 2700 feet above sea level in Phoenix, Arizona, this rocky peak looms over the surrounding desert. I have vacationed in the area for many years, but I never have had the confidence to make the climb.

Scaling a mountain was the furthest thing from my mind when my doctor gave me some ominous news last year. “You are in an alarming state of de-conditioning,” he told me. On the way home from that visit, I made a vow to make exercise a part of my life. The problem was, I hated exercising! The thought of repeating my previous experiences in a gym was off-putting: boring repetitions, endless time on a treadmill, one-size-fits-all trainers whose workouts left me exhausted and discouraged.

So, it was without much hope that I joined Nimble Fitness. I had done some research and found they were conveniently located and offered TRX equipment. I had never worked with TRX, but the novelty attracted me and I decided to give it a shot.

I immediately felt comfortable working out in Nimble’s low-key space. Everything here, from the well-educated trainers to the quote painted on the wall, contributes to an atmosphere of well-being, as opposed to simply “getting big” or seeing how much you can bench press. I was referred to Keith, who along with Antonio and Daniel, co-founded Nimble in 2006.

At first we started slowly. I could ride the bike for only 3 minutes on level 1! De-conditioning, indeed! That didn’t faze Keith, however. He always encouraged me and I soon found I felt more energetic AFTER my workouts than I did on the way there. My friends laughed when I told them. “That’s the way it’s supposed to be!” they said.

Soon, I was looking forward to my time at Nimble. Keith always had new and interesting workouts planned for me. He was constantly aware of the limitations of my body, whether a shoulder or a knee hurt, for example, and he planned his workouts accordingly. I’ve worked with TRX, slant boards, resistance bands, mat work, Yoga, Pilates, weights and various machines. I now arrive early to get in 20-30 minutes on the bike before my session. And by the way, I’m up to 20 min on level 6.

All this put me in much better shape to tackle Camelback when I visited there last month. With a gentle push from my friend, Erick, and a helpful guide I was able to make it to the top (and back down) fairly easily. The upward climb is a cardio-taxing workout that challenges you to pull your body up a steeply rocky ascent. Going down, your joints get the workout as they support you on the steep descent. At the top, I took a moment to celebrate and Erick memorialized the moment in the photo you see here. Afterwards, I felt such a sense of accomplishment! I am so grateful to everyone at Nimble who has been supportive of me. I couldn’t have done it without them.

Today, regular exercise is a part of my life. That’s never happened before, but I am so glad it’s true now. My doctor can’t believe the transformation, but I can, because I’ve worked hard to get here. And if I can do it, you can, too!

-Anne Pelletier

I work out 4-5 Xs a week. I lift weights, do yard work around my house, even ride my bike on the weekends. I walk all over the city too. By all accounts, I’m a pretty strong and healthy guy. So how is it that I managed to throw my back out the other day by simply reaching down to pick up a small box? Considering all the things I do to stay in shape–to be sidelined by a  2 lb. cardboard box. How frustrating!

However, when I stopped to look at all the factors that went into injuring my back, I can’t say that I was completely surprised. My son had kept my wife and I up all night, so I only managed 3 hours of sleep. That morning, I spent 2 hours sitting in traffic on the way to the mall. Exhausted, and with my back already weak from sitting for so long, I spent the afternoon bent over tending to kids. Needless to say, after all that, I should have known better than to try and pick up that box while holding my son in my arms.

The big lesson? Often it’s not a lack of strength that affects our health, but an imbalance in our lives. I see it every day with clients who complain that they work out regularly but still feel weak. They come into the studio stressed out from work, exhausted from barely having slept the night before, and on their 3rd cup of coffee. Of course you’re going to feel weak! Being healthy encompasses many things–eating well, moving your body often, staying flexible, getting enough sleep at night and managing stress. Learning how to balance these aspects of life is what creates well-being.

Below are some common imbalances, which I see often, and some simple solutions to help keep your health on the right track:

Do you eat well, exercise regularly but spend little or no time improving your flexibility?
I’m guilty of this one. Being flexible allows your muscle tissue to work more efficiently, which in turn helps you move better throughout your day. Stretching, which lengthens muscle tissue and helps to re-set our body balance and alignment, also reduces the chance for injury and allows you to recover from your workouts quicker. Spend 10 -15 minutes after every workout stretching. Or dedicate an entire workout to flexibility! Yoga can be an especially good alternative to weight training days.

Do you exercise regularly, but don’t get enough sleep?
If you are having trouble falling asleep at night, it could be because you are exercising too late in the evening. The body needs time to wind down. Try switching your workout to mornings or during lunch breaks. Also, you’ll need to watch your caffeine intake. Never take anything with caffeine up to 6 hours before you go to bed. The ideal rest scenario is 8 hours of uninterrupted sleep. If this is not possible (and as a father, I know how hard this can be!), I suggest a minimum of 6 hours. 15-20 minute power naps can work wonders for people who don’t sleep well during the night. Avoid exercising strenuously on the days you haven’t gotten enough rest. Better yet, give your body a day off.

Does your exercise program involve only doing cardio or only strength training, but not both?
Cardiovascular exercise is any type of exercise that increases the work of the heart and lungs. This type of exercise helps control your weight and prevents disease. Cardiovascular exercise also provides you with more energy throughout your day and keeps you from feeling fatigued. If you only lift weights, you’re neglecting your body of these tremendous benefits.

Conversely, if you only focus on cardiovascular exercise, you’ll miss out on the benefits of strength training. These include increased metabolism, increased lean muscle and improved muscle function and balance. Another big benefit to including strength training with cardiovascular exercise is injury prevention.

Do you exercise regularly, but have unhealthy habits outside of the gym?
What you put into your body is as important as what you put out. Don’t sabotage all the hard work you put into exercising. Smoking, drinking alcohol in excess and drug use will all negate the benefits of a great work out. So will poor nutrition. Eating the right foods plays a major role in the way you look and feel. Here are some ideas for what best to put into your body for long-term health:

*Closer to nature is always better with food and drink, organic if possible.

*Avoid or eliminate processed sugar, salt and flour

*Make dinner one of your lightest meals

*Hydrate throughout the day, not just when you’re thirsty.

-Antonio Sini

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Real results, in just 30 minutes!

Brooklyn native Danny Kavadlo is one of New York’s most elite Personal Trainers and group fitness instructors. But far more important than Mr. Kavadlo’s extensive resume and numerous certifications (pre/post natal, post rehabilitation, kettlebells, functional anatomy, sports nutrition and weight loss management, to name a few) is his passion for helping people get results.

Join us Wednesdays at 12:30pm for TR-XPress with Nimble’s newest team member, Danny Kavadlo.

CLASS SCHEDULE

1. You do the same exercise routine every week.

If you do the same routine over and over, your muscles will simply adapt and you’ll hit a plateau.  However, if you challenge your muscles from a variety of angles by adding or alternating moves periodically, you’ll get significantly more muscle fibers into the act and develop more tone and strength.

2. You’re exercising too hard, too often and don’t get enough rest

If you don’t rest enough between hard cardio or strength workouts, you’ll stop making progress and may even lose some of the fitness you’ve gained.  You’re also likely to burn out on exercise.

3. You’re not challenging your self enough with cardio

Sticking with the same aerobic workout can sabotage your results as much as pushing too hard.  To truly boost your fitness (which enables you to burn more calories with less effort), you need to venture outside your comfort zone a couple of times a week, to the point where you’re somewhat winded and can feel your heart pounding.

4. You perform your reps too quickly when strength training

When you use momentum instead of muscle power, you don’t stimulate the muscles properly.  You’ll also be more susceptible to injuries.

5. You avoid resistance training or don’t do it properly

If you don’t challenge your muscles with resistance training, you could be selling yourself short.  When you train with weights or other forms of resistance, you see improvements in strength, tone and bone density.  If you lift weights that are too light, you won’t see these improvements.  If you lift weights that are too heavy, you’ll compromise proper form, increasing your risk of injury.

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Why not stop by and see us?  Our trainers will evaluate your program and put you on the right track to success. Contact us today