Personal Training NYC, Semi Private Training NYC, Group Training NYC : Functional, Strength, Bodyweight Training
Primal squat is a fundamental human posture that prepares our bodies for more intense lower body moves and maintains joint integrity in all lower body joints. Recently Nerijus recorded a video for Qinetic explaining the primal squat and how to do it. See video below to learn why primal squat is an essential movement for anyone.
Warming up is not a major consideration to most recreational gym-goers. Some people believe a few jumping jacks or a quick jog is all it takes to get ready for the session. They feel that doing a warm up is a waste of time, especially when training time is limited.
Nothing could be further from the truth.
A proper warm up is one of the most important parts of a good training session; it acts as a movement preparation, injury prevention, pre-hab, rehab and as nervous system training. It mobilizes the joints, engages the muscles and activates the nervous system. A good warm up not only lowers the risk of injury during the session, it injury-proofs the body long term and significantly improves performance. The more advanced the athlete becomes, the more important a warm up becomes. This is because each training session is intense and stressful physically, mentally and even emotionally and the movements become more complex. Without a proper warm up, athletes just will not be able to achieve the level of intensity necessary or will get injured.
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We don’t always have time or available facility to get a perfect training session. This does not mean that we should abandon our training till all conditions are ideal. It is beneficial to incorporate bouts of training into our daily lives even if they are brief. Your movement practice could be subtle. You could have increased awareness of the way your foot strikes the ground as you step of the curb, or mobilizing your wrists while waiting in line. If you are more bold, you can be as overt as doing a handstand, hanging on a railing, or sitting in a deep primal squat while waiting for your train. The important part is that you do something, because the little things can add up to great results.
Check out the article I wrote for Mind Body Green about training on the go and the video of training at the airport below.
Images provided by Train P3 athlete David Haws*
A 4-Minute Workout To Boost Energy When You’re On The Go
http://www.mindbodygreen.com/0-16585/a-4-minute-workout-to-boost-energy-when-youre-on-the-go.html
You haven’t finished your Holiday gift shopping yet??! Don’t fret, Train P3 has your back!
We have 9 great gift ideas for the athlete in your family.
Iron Gym Total Upper Body Workout Bar – BUY NOW
If you train at home, you must have a pull up bar! Here is a simple and durable pull up bar. It takes less than a second to place it on the door and start using it and the same amount to disassemble.
REP Wood Gymnastic Rings – BUY NOW
If you already have a pull up bar or tree branch in the back yard, you should definitely own a set of wooden gymnastic rings. It will take your push ups, dips, chin ups, muscle ups, front and back levers and various hangs to the next level. This is a must have tool for bodyweight training.
Super bands are awesome! At Train P3 we use them for assisting or resisting exercises. We integrate them in warm ups, pulling exercises, adding resistance to push ups, assisting pull ups, over head squats and so much more. We use 1/4″, 1/2″, 1″ and 1 1/8″ bands in our outdoor park workouts and I personally bring the 1/2” and 1” bands when I travel. They come in various colors.
Today’s guest post comes from a holistic health and empowerment coach and chef Donna Sonkin Shaw HHC, AADP. In this post, Donna gives some tips on cleansing your diet without resorting to extreme measures and avoiding losing muscle and strength.
The word “cleanse” is a big part of our culture now.
There are many different ways to “do a cleanse” some are very extreme – juice fasts for example, and others are pretty simple “eating clean”, forgoing alcohol, refined sugars and fats, processed foods/ anything genetically modified, poor quality soy and inferior/ over processed dairy as well as chocolate and coffee.
Besides working chest, triceps, and shoulders, this is a fantastic shoulder stability and core exercise. Balancing on one arm and on the unstable surface engages shoulder stabilizers and taxes the core by adding a rotational component to a push up.
It makes me feel all warm and tingly and happy! But having Valentine’s on a Friday is really cutting into my training schedule this year. Let me see, I need to pick up flowers and wine and a cute gift and make dinner AND shower…?! AGHHH!
Ok I am really not THAT obsessed. I can totally sacrifice one workout in the name of love. But athletic movement makes me feel sexy, primal, confident, engaged and fun. These are definitely the qualities you want to bring to an ideal date.
This year I decided instead of skipping a workout, I am going to make it a quickie (not the date, the workout). Here is a quick, balanced and effective core routine that will elevate your mood and invigorate you for the passionate date with your boo.
Keep your feet hip width apart and knees bent at 90 degrees. Drive your heals into the ground and lift your hips up while squeezing and engaging your butt muscles, the glutes. Keep all the emphasis on your glutes. If you feel like your lower back or hamstrings (back of your legs) are getting engaged, don’t go as high. If your quads (your thighs) are getting engaged, your feet are too far in front and you are pushing forward instead of down into the ground. To make this harder, elevate your feet 12-24 inches or do single leg variation and perform 30 seconds on each leg. Your hip bridge might look slightly different from this picture, unless you do it on the street in the rain and you wear that… If you do, please send us your picture 😉
WHAT??!! You have not done your Christmas shopping yet??! Don’t worry, I haven’t either and I have your back!
I have 7 great gift ideas for the fitness enthusiast in your family.
Iron Gym Total Upper Body Workout Bar – BUY NOW
If you train at home, you must have a pull up bar! Here is a simple and durable pull up bar. I have been using this exact one for a few years and it easily supports 215+ lb body weight.
Super bands are super awesome! At Train P3 we use them for assisting or resisting exercises. We integrate them in warm ups, pulling exercises, adding resistance to push ups, assisting pull ups, over head squats and so much more. I always bring the 1/2” and 1” black bands when I travel. I also like 1/2” orange or red bands for rotator cuff work.
For those of you who have tried our class in Central Park and those who are still considering on trying it, I hope you can join us tomorrow for a very special class. We will be donating all the money we raise, to pay for Liz Epp’s NASM personal trainer certification. She is a Train P3 athlete and has been assisting the outdoor group sessions since the beginning of the summer. Liz is doing an amazing job and we believe she has great potential. We are thrilled to help her become a coach. Please join us for a kick ass workout and help support Liz on her journey of becoming an awesome fitness professional so she can continue to inspire and change lives. Here is a video about Liz:
January is legendary for being the month people resort to extreme programs to lose weight and cleanse their bodies.
This year, more than ever, friends, clients and even family members were asking me for advice or telling me about some new juice cleanse.
To be honest, juice cleanses never made sense to me. I find them to be too drastic, unnatural (often supplement or product driven), and harsh on physical and mental performance. While some of them work fast, they never produce lasting results.
Is there an alternative? I think so!
Here are three strategies you can incorporate immediately, while maintaining an active lifestyle, to help you lose body fat and promote overall health and energy while teaching you a thing or two about your body.
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