Don't miss out, sign up for Train P3 News and training tips HERE

WORKSHOPS in NYC – get lean and design your own workout

WORKSHOPS in NYC – get lean and design your own workout
15 Dec
Nerijus 0 Comment Fat Loss, Fitness Tips, Lifestyle, News & Stuff, Nutrition, Services, Workouts

The most common questions I get from new clients or people I meet are:

“What kind of workout can I do when I travel?” “Can you write a program for me?” “What should I do when I have no equipment available or the equipment I want to use is taken?” “How do I get a six pack?!”  “What should I eat?”

To answer these questions and more, I am hosting two workshops in the NYC area:

1) December 21st 2015:   Fundamentals of Strength Training and Program Design

2) December 28th 2015:   Get Lean and Build a Strong Core

 

Interested? Register HERE or Read more about each workshop below!

Read more

Train P3 Athlete Highlight – Brian Pedone

Train P3 Athlete Highlight – Brian Pedone
25 Sep
Nerijus 1 Comment News & Stuff, Services, TP3 Athletes, Train P3, Training Video

 

brian_pedoneToday I am super proud to highlight one of our athletes, Brian Pedone.  Brian is an exceptional boxing coach and trainer, an entrepreneur and one of the nicest and kindest human beings you will ever meet.   Brian is a fierce athlete!  Although he is fun and supportive to everyone in the group, when training starts, he gives it all!   The progress he has made in the past 8 months in strength, mobility and movement quality have been very impressive.   His consistency, dedication, hard work, patience and great attitude are inspiration to all of us!

Tell us a little about yourself and your interests.

My name is Brian Pedone and I was born and raised in Queens, NY. I went to high school and college in the Poconos in PA. I studied Computer Science and made the 2008 BusinessWeek Top 25 Entrepreneurs 25 Years and Under in America. I invented a boxing fitness product called Quiet Punch that will hopefully hit retail very soon.

Basic Leg Warm Up at Train P3 (Video)

Basic Leg Warm Up at Train P3 (Video)
10 Sep
Nerijus 0 Comment Fitness Tips, Mobility/Flexibility, Train P3, Train P3 Approved, Training Video, Workouts

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.
Read more

The Train P3 6-WEEK TRANSFORMATION CHALLENGE: May through June 2015

The Train P3 6-WEEK TRANSFORMATION CHALLENGE: May through June 2015
06 May
Nerijus 0 Comment Contest, Fat Loss, Lifestyle, News & Stuff, Nutrition, Services, TP3 Athletes, Train P3

UPDATE: The spaces have been filled for this 6 Week Challenge!

Attention Train P3 Athletes! We are now recruiting for the next cycle of our Train P3 Transformation Challenge, slated to begin May 18th – 2015!

At Train P3 our goal is to help you become the strongest version of you.

We believe the best way to achieve that, is by by improving your performance and skills to help you become physically and mentally powerful.  Although training to have an impressive physique is not the main goal of our training, it is an expression of how healthy you are and how well you treat your body.  An athletic physique is an important part of being healthy, strong and confident; and it is a skill!  It requires one to follow a wholesome lifestyle with clean nutrition, intelligent training and adequate rest.  Unfortunately, finding this balance is not always easy; either because of time restrictions, lack of commitment, knowledge or support.

It is why we created a Train P3 6-Week Transformation Challenge.  

We put together the best of what we do at Train P3 for an intensive, informative, and transformational six-week program.  By the end of the challenge, you will not only be leaner and more athletic, but will have learned a sustainable way to take care of your body.

Read more

Train P3 OUTDOOR GROUP SESSIONS NYC: May through October 2015!

Train P3 OUTDOOR GROUP SESSIONS NYC: May through October 2015!
25 Apr
Nerijus 2 Comments Fat Loss, Lifestyle, Mobility/Flexibility, News & Stuff, Services, Train P3

Train P3 OUTDOOR GROUP SESSIONS NYC:
May through October 2015!

Train in beautiful Central Park & BECOME THE STRONGEST VERSION OF YOU!


WHAT:

Train P3 Outdoor Group Sessions are athletic and dynamic, movement based, full body strength and conditioning classes.  Using primal bodyweight moves to help you increase endurance, lose body fat, become more athletic, explosive and nimble.  This is NOT a bootcamp.  You will have an intense workout, but learn skills and practice awareness and good form.

Read more

Interview with Coach Nerijus

Interview with Coach Nerijus
20 Mar
Nerijus 0 Comment Fitness Tips, Guest Blog, Lifestyle

It was my pleasure to do an interview with my friend Carolyn Appel from Free Range Human.  I really respect what she teaches and it was really great to share my method and ideas with her readers.  Hope you guys will enjoy it also! 🙂

READ FULL ARTICLE AND CHECK CAROLYN APPEL AND FREE RANGE HUMAN HERE

My best,
Nerijus

This series is designed to bring you voices from the fitness industry so that you can learn from different approaches, in addition to my own.

 Featured Fitness Professional: Nerijus Bagdonas, CSCS

NerijusBio_nonike

CA: Tell me a bit about your career as well as outside interests.

I am a strength and conditioning coach in NYC and I have created a training method called Train P3, which stands for Performance, Power, and Physique. I teach private, semi private and group training. Most of my clients are dancers, bodyweight athletes or anyone interested in moving better, becoming more functional and developing an athletic physique while focusing on multi-modal movement.

In my own life, I constantly try to experiment with various training styles (e.g., bodyweight training, gymnastics, dance, Olympic weightlifting, parkour etc.) to become a better athlete and express my creativity.

I am also a fitness model with Wilhelmina Models, I love elephants and my favorite color is purple.

READ FULL ARTICLE…

TRAINING ON THE GO! Don’t let limited time or space be your excuse.

TRAINING ON THE GO! Don’t let limited time or space be your excuse.
13 Jan
Nerijus 0 Comment Fat Loss, Fitness Tips, Guest Blog, Lifestyle, Mobility/Flexibility, TP3 Athletes, Train P3, Train P3 Approved, Training Video, Workouts

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.

Small-1-3 copyImages provided by Train P3 athlete David Haws*

active arching hang

Click the picture or go to this link to see the article:

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

 

Airport Workout:

 

Sign-up Today for our FREE Train P3 Newsletter!

Last minute Holiday Gift Ideas – winter 2014

Last minute Holiday Gift Ideas – winter 2014
16 Dec
Nerijus 0 Comment Fitness Tips, Lifestyle, News & Stuff, Train P3 Approved

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.

 

1. Pull Up Bar: $31

Pull Up BarIron 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.

 

 

 

 

2. Wooden Gymnastic Rings: $64

41C4uaxnVyLREP 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.

3. Super Bands: $25

10411785_926243907392735_5911189873229301301_nSuperbands – BUY NOW

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.

 

READ FULL ARTICLE…