At Nimble Fitness, We Take an Integrated, Holistic Approach to Personal Training and Coaching.
Learn about the massive difference in achieving your goals between simply exercising verses having a training program. Our professional trainers focus on quality form, proper progression and sufficient recovery. We'll assist you building a solid foundation, prepare you for higher intensity work, and help you maximize your results outside of the studio with holistic lifestyle coaching. Our coaching will bust myths, share the secrets to reaching your ideal body weight and help you change your perspective on fitness. Training sessions available on- site or in- home. Experience the Nimble difference!
Mma Fit & Lean Bootcamp
Train like the Mixed Martial Arts pros do! In this bootcamp, run by MMA fighter and Nimble trainer Shannyn Alexander, you'll work your way through progressive drills designed to improve stability, mobility, quickness, strength and power. You'll shred body fat while taking your training intensity to the next level. Challenge your limits with the Nimble team!
How This Bootcamp is Different
MMA Fit & Lean is not just a typical bootcampit's an all-around training program. Along with pro-style training, you'll get great coaching to support your workouts, nutrition and energy tips, and key measurements to track your progress. In addition, all Fit & Lean team members will participate in a nutrition seminar with Daniel Lucas, one of Nimble's Co- Founders, at no extra charge.
Bootcamp Start Dates
MMA Fit & Lean Bootcamp is a 6 week progressive program meeting 2x per week. Dates: February 2, 2016, April 5, 2016, June 7, 2016, September 6, 2016.
Tuesday and Thursday at 6pm.
Our St. Marks location.
(for 6 weeks)$499.00
Your complimentary comprehensive assessment gives us the ability to design a training program specifically for you. Whether you have never worked out before or looking to fine- tune your training program, our assessment is perfect the place to start. We assess everything from your postural alignment, to your strength, range of motion, gait, and holistic lifestyle habits. Compiling your health history and understanding your key lifestyle habits will help us in assisting you with reaching your goals to feel better, look better and live a healthy vibrant life!
Personal Training & Coaching
At Nimble Fitness, we take an integrated, holistic approach to personal training and coaching. Learn about the massive difference in achieving your goals between simply exercising verses having a training program. Our professional trainers focus on quality form, proper progression and sufficient recovery. We'll assist you building a solid foundation, prepare you for higher intensity work, and help you maximize your results outside of the studio with holistic lifestyle coaching. Our coaching will bust myths, share the secrets to reaching your ideal body weight and help you change your perspective on fitness. Training sessions available on- site or in- home. Experience the Nimble difference!
Nimble Fitness is the premier TRX facility in Manhattan. Challenge yourself with this awesome body weight training tool that was designed by a navy seal. We offer a wide variety of classes for beginners just starting on their fitness programs to advanced elite athletes at our two locations. If you prefer one-on-one training, we also offer personal TRX sessions for 30 or 60 minutes with our expert instructors.
Our team at Nimble specializes in using corrective training to help you bridge the gap from injury or physical therapy to being fully fit and ready to get back to doing what you love. After a thorough assessment with one of the Nimble owners, you'll learn how Nimble can assist you in regaining functional movement, balance and strength.
Nimble's holistic lifestyle coaching programs have been assisting clients in shifting body composition for over fifteen years! One of our keys to success is the Nimble system, which teaches that weight loss is just one factor in a successful program. It's your long-term lifestyle habits that get you results. Your coach will assist you in pinpointing the most important actions you can take to change your body composition.
Fit over 50
We specialize in guiding clients over 50 on the path to lifelong, vibrant health. Whether you're new to exercising, or simply interested in improving your current training program, Nimble's experts will inspire you and help you to master the basics of balanced strength and conditioning, stress reduction and holistic lifestyle habits. Experience the Nimble difference as you shift into vitality, higher-intensity training and longevity.
Sports Specific Training
Are you are training for a marathon, an adventure race, the skiing/snowboarding season, or do you need all around sports conditioning? Nimble can help you be a more effective athlete. Learn movement preparation, pre-season and in-season training and the keys to optimal performance. Our clients enjoy golf, tennis, skiing, snowboarding, soccer, running, crossfit, adventure races, cycling, snowshoeing, volleyball, basketball and other sports.
At Nimble, we've helped many of our clients stay fit throughout their pregnancy, and guided them through the postpartum process as well. Having a certified prenatal/postpartum personal trainer can make a huge difference in feeling strong mentally and physically while pregnant, while at the same time staying safe in regards to your body and training limitations.
Union square classes
All classes cancelled december 24- 26th and january 1st. No evening classes december 31st.
TRX Power (50 Min)
We combine TRX training with MMA inspired punches and kicks. This mix of gravity resistance and movement provides the ultimate workout to train strength, endurance, balance, coordination, flexibility, power and core stability. *All Fitness Levels.
TRX Total Integration (50 Min)
This 50-minute class uses total body movements to build strength around the body's core. You'll leave feeling energized from this cutting-edge workout. *This class is appropriate for all levels.
TRX Metabolic Conditioning (50 Min)
A high intensity circuit that involves challenging total body exercises with short recovery times. This class is designed to improve your muscle endurance, helps build lean muscle mass, increase metabolism, and increase cardio performance. *All fitness levels.
TRX-press Cardio Circuit (35 Min)
What better way to spend the afternoon than in this 35-minute, total body exercise class! TRX Cardio Circuit is designed especially for the noon-time crowd. We'll keep you moving the entire time so you can get a cardio workout while also building strength and core stabilization. This class will leave you feeling energized and ready to take on the rest of the day. *This class is appropriate for all levels.
TRX Performance (50 Min)
Are you ready to sculpt the ultimate athletic physique? Performance TRX is Nimble's advanced level class focusing on athletic performance with pull- ups, handstands, 1 arm push ups, etc. Get ready to increase power, strength and endurance with this total body workout. *Note: This class is not for first- timers or participants with injuries. A base level of fitness and prior TRX experience is recommended.
TRX Kettlebell: Iron Circuit (50 Min)
Blast fat and sculpt muscles with a unique demanding blend of TRX and Kettlebell intervals. Build strength, conditioning, mobility, stability and balance in one workout. Kettlebell exercises train the entire body at once enhancing the activities of everyday life. This class incorporates multiple levels of difficulty making it the ultimate challenge. *Intermediate/ advanced fitness levels.
Finding time to exercise has never been easier. TR X-press is designed specifically for the noon-time crowd and is a 35-minute total body workout that tones your muscles while leaving you feeling energized. This class is perfect for those on the go and will allow you to feel your best throughout the afternoon. *This class is appropriate for all levels.
TRX Core Strength
This combination of TRX Suspension Training focuses on building strength around the body's core. Using elements of yoga and Pilates with TRX based exercises creates a cutting-edge workout that builds both length and strength. TRX plus Core Strength is a 50-minute open level class that offers a serious core challenge while focusing on form and alignment. *This class is appropriate for all levels.
Class Rates & Packages
No membership and students receive a 10% discount.
ALL ACCESS Pass
Valid for classes in St Marks & Un Sq.
30 Day Pass
30 day Autopay
6 month commitment
Premium all Access Pass
All Access Pass plus 60-min personal training session.
30 Day Pass$284.00
Premium all Access Pass (30 day pass Autopay )
6 month commitment.
35-Minute (Express) Classes
No-shows and Cancellations
We have a strict 4-hour cancellation policy.
If you reserve a space in class and wish to cancel your reservation, you must call or email our studio at least 4 hours in advance. Anything less than 4 hours will result in a session being deducted from your package. Unlimited pass holders will be charged a late cancellation fee of $23 (50 min class) or $18 (35 min class). The same policy applies for no-shows. Thank you for your cooperation.
Lateness & Standbys
We strongly encourage you to arrive 10 minutes prior to the start of class.
We will hold your spot after the start of class if you call our studio and notify us that you are running late. If you arrive more than 5 minutes late, your spot may be forfeited to a standby. You will not be charged if your spot is forfeited.
Certifications & Workshops
Trx Rip Training Course (Level 1)
TRX Rip Training Course (Level 1): This eight-hour course teaches Rip Training fundamentals and beyond. Learn to progress and regress Rip Training movements for clients of all levels. Participants also learn how to use the Rip Trainer to deliver a dynamic total-body workout so they can integrate it into client training programs. Correctly set up and use the Rip Trainer, in various environments. Use the Rip Trainer to get a dynamic total body workout. Safely and effectively instruct others on the Rip Trainer. Clearly articulate the science and benefits behind Rip Training. Time: Time: 9:00am- 5:00pm. Dates: Sunday, Feb 21, 2016, Sunday, May 22, 2016, Sunday, Aug 21, 2016.
Trx Suspension Training Course (Level 1)
TRX Suspension Training Course (Level 1): With the versatility of TRX Suspension Training you'll have a portable fitness solution to train clients in any setting. You'll learn how to properly perform and cue foundational Suspension Training exercises as well as the benefits and target muscles of the exercises. Learn modifications and progressions to adapt the exercises to every fitness level. Properly perform over 70 TRX exercises. Progress and regress TRX exercises for all fitness levels. Cue and correct common faults. Correctly set up and use the TRX Suspension Trainer. Time: 9:00am- 5:00pm. Dates: Sunday, December 6, 2015, Sunday, Jan 10, 2016, Sunday, Mar 6, 2016, Sunday, Apr 3, 2016, Sunday, May 15, 2016, Sunday, Jul 10, 2016, Sunday, Sep 18, 2016, Sunday, Oct 9, 2016, Sunday, Nov 6, 2016, Sunday, Dec 4, 2016.
Trx Functional Training Course (Level 2)
TRX Functional Training Course (L2) (MTC): This advanced, Level 2, course is designed to prepare coaches and trainers to lead movement-based circuit workouts for individuals, small and large groups, using a variety of training modalities. Apply foundational movement methodology on the TRX Suspension Trainer and TRX Rip Trainer to better modify intensity for a variety of modalities. Integrate advanced TRX coaching and cueing techniques. Lead pre-programmed, multimodality, circuit-based training workouts. NOTE: In order to register for this Level 2 course, it's required that you have previously taken a Suspension Training Course (STC), a Group Suspension Training Course (GSTC), FORCE Operator Course, or Sports Medicine Suspension Training Course (SMSTC). You will be asked to demonstrate elements of TRX basic use, anchoring and principles in the course. It is required that you have at least 20 hours of practical work on the TRX Suspension Trainer before you attend this course. Time: 9:00am- 5:00pm. Dates: Sunday, Jan 24, 2016, Sunday, Mar 20, 2016, Sunday, Jun 5, 2016, Sunday, Jul 24, 2016, Sunday, Aug 7, 2016, Sunday, Oct 23, 2016, Sunday, Dec 18, 2016.
With Al Kavadlo and Danny Kavadlo. Learn how to design challenging, yet appropriate calisthenics programs for all your clients. The Kavadlo brothers will teach you how to progress or regress an exercise to suit any individual's needs. This limited group workshop is your chance to train with Al and Danny in an intimate setting with lots of personal attention. Space is limited so sign up today! Here are just some of the topics this workshop will cover: Mechanics of proper Push-ups: Learn different variations including clapping and one-arm push-ups. Squats and One Leg Squats: Learn the biggest mistakes most trainers make when teaching squats and how to avoid them. Back Bridges: Learn how to progress from a beginner's bridge to a full back bridge and beyond. Frog Stands and Elbow Levers: Two of the core moves upon which all hand balancing skills are built. Pull-ups and Muscle-ups: The masters of the the muscle-up will help you cross the threshold into the muscle-up kingdom. Not ready for muscle-ups? Not to worry. The Kavadlo brothers will also cover basic and advanced pull-up techniques. This workshop is designed to teach proper calisthenic technique, from the basics to the more advanced. Even if you can't do a one-legged squat, the Kavadlo brothers will teach you how to use different tools to help assist and progress into more challenging exercise moves. DATE: Sunday, March 27, 2016. WHERE: 6 St. Marks, 2nd floor. TIME: 12:00 - 5:00pm. COST: $449 if registered before February 5th, $499 if registered after February 5th.
TRX Group Suspension Training Course (Level 1)
TRX Group Suspension Training Course (Level 1): Expand your potential resources and maximize your revenue by bringing TRX Suspension Training to the scale of group fitness classes. 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. Teach 2 different TRX group class formats. Design group TRX workouts to fit your own style. Cue techniques for group class settings. Properly set up and use the TRX Suspension Trainer. Time: 9:00am- 5:00pm. Dates: Sunday, Feb 7, 2016, Sunday Apr 17, 2016, Sunday Jun 26, 2016, Sunday Sep 25, 2016, Sunday Nov 20, 2016.
Barefoot Training Specialist L1
EBFA Fitness Presents Barefoot Training Specialist Level 1 with Karl Sterling, NASM, EBFA- MI. From heal strike to push- off our foot dictates how our bodies responses- and reacts- to every closed chain movement including walking, squatting and jumping. Join EFBA Master Instructor Karl Sterling as he explores as he explores how to prep the body for movement by tapping into the nervous system with barefoot science, foot to core sequencing and reflexive stability via facial lines. Learn concepts including: Foot to core sequencing via short foot. Foot & ankle anatomy & biomechanics. Open chain and closed chain foot assessment. Foot funciona & facial lines. Barefoot before programming + more! When: Sunday February 28, 2016. Time: 10am- 5pm. Where: Nimble Fitness, 6 St. Marks Place.
Daniel Lucas, Co-Founder, Nimble Fitness
Daniel Lucas, co-founder of Nimble Fitness and a highly respected health practitioner and teacher, believes life's challenges are an opportunity for personal growth. One of his own greatest challenges was experiencing the death of his father at an early age, due to preventable causes and an unhealthy lifestyle. This event would set in motion Daniel's life missionto inspire others to live their best. He believes that to fulfill one's life purpose, health and well-being are the foundation. Daniel lives this principle and shares it with each one of his clients. They learn to look at health as an essential part of their whole life experience, encompassing many different aspectsphysical, mental, emotional, spiritual and social. Over the last decade, Daniel has transformed himself into one of New York City's premier health practitioners. Along with a B.A. in Physical Education, he holds certifications from three of the most respected fitness organizations in the country- The American College of Sports Medicine, The National Strength and Conditioning Association (CSCS), and The National Academy of Sports Medicine. In his pursuit of a more holistic approach to training, Daniel became a C.H.E.K. Holistic Lifestyle Coach as well as a certified Metabolic Nutrition Advisor. He would go on to become a Level 3 Touch For Health practitioner, studying with the International Kinesiology College and learning a system of muscle testing used to improve postural balance and neural connectivity, and reduce discomfort within the body. Most recently, Daniel completed an extensive 200-hour course in structural integration and advanced anatomy with recognized educator and author Thomas Myers. Today, Daniel trains and coaches clients at the Nimble studio in Manhattan, creates unique wellness programs for companies and develops continuing education programs for other personal trainers. Daniel is also writing his first book, while also developing his skills as a presenter and keynote speaker on topics related to health and personal growth. "Strength of mind and body allow us to adapt to life's experiences with awareness and balance."
Keith Paine, Co-Founder, Nimble Fitness
Keith Paine embodies a true mind/body/spirit balance. A certified health and fitness trainer, yoga instructor, metabolic nutritional advisor and co-founder of Nimble Fitness, Keith is also a talented writer and accomplished musician. This diversity and freedom is the essence of what he teaches and what his company, Nimble Fitness, is all aboutunlimited personal growth shaped and nurtured by integrated programs, discipline and a real love for what he does. Keith believes there are absolutely no limits but the ones we place on ourselves. It was his uncle who inspired this philosophy. A respected sportswriter in Boston, Keith's uncle interviewed and wrote about many great athletes of his day. The man was also a quadriplegic who typed his own articles, one letter at a time. Inspired as a child by such an accomplished soul, Keith strives to live his life with the same fearlessness and determination. Today, Keith is a highly regarded health and wellness coach who has over a decade of experience changing lives with his holistic approach. Skilled in Iyengar-based yoga, he is fortunate to have learned from great teachers including Dharma Mitra and Elena Brower. Keith has found in yoga the perfect vehicle for his physical and spiritual evolution as well as another great tool to guide clients towards integrated balance and health. His yoga teaching is informed by his experience as a health coach and his anatomy training. Keith recently completed an extensive 200-hour course in structural integration and advanced anatomy with recognized educator and author Thomas Myers. He is currently writing and producing a meditation CD for Nimble and working on their expanding website and online health newsletter.
Jason Pulido, Co-Owner, Nimble Fitness
Jason embarked into the fitness industry in 1996 as a Personal Trainer where he quickly established himself as a top trainer at Crunch Fitness. Jason's drive to develop and educate trainers was first recognized by his promotion to Personal Training Manager. He created training methodologies and procedures that were implemented in manager and trainer development programs throughout Crunch as he quickly climbed the corporate ladder and was promoted to National Director of Personal training at the age of 26, which led to him taking on the role of Vice President of Personal Training. As Vice President of Personal Training, he oversaw all 31 locations, managed over 500 employees, including over 100 direct reports of managers and directors. During this time, Jason represented the company in numerous print, recorded and live media programs. He wrote the training module for the National Multiple Sclerosis Society and was featured in many articles pertaining to health and wellness including: The Wall Street Journal, US News and World report, Forbes, Men's Health, Glamour, USA Today, O, the Oprah Magazine and Am New York. Jason's live appearances include Emeril Live, Good Day New York, Fox News, NY 1 and CW 11. Jason brought his experience and enthusiasm to the Nimble team in January of 2010, and has consistently taken functional training to the highest level. He loves incorporating functional tools such as TRX, Kettlebells, BOSU's and VIPR's into his high(er) intensity workouts and mixing in Boxing or "I love finding out where people are at, meeting them there, and helping them achieve things within themselves that they didn't even know that they could do." Kickboxing for those that are interested.
Charleene O'Connor, MAT Specialist / Trainer, Nimble Fitness
Charleene O'Connor is a valued member of our Nimble Fitness team. She holds a B.S. in Exercise Physiology and is certified as a Muscle Activation Techniques (MAT) Specialist. Charleene is also a Titleist Performance Institute (TPI) Level 3 Golf Fitness Trainer, CHEK Level II Holistic Lifestyle Coach, and Egoscue Affiliate Postural Alignment Specialist. A former Division I Collegiate soccer player, Charleene has always been involved in athletics. She studied Physical Therapy and started her career as a personal trainer and health practitioner while on a work-study program in College. Charleene spent 5 years working for Reebok Sports Club NY and was in charge of running the fitness department for The Sports Club LA, Rockefeller Center. She eventually made her way to Florida and the prestigious Old Palm Golf Club, where she used her MAT technique to get professional golfers functioning at their highest level. Two such players were Venus and Serna Williams! Before coming back to New York, Charleene spent time in California, where she was instrumental in opening the first fitness facility at the Los Angeles Country Club. "There was a scary and confusing moment in my life when I suffered a mysterious injury, which left me unable to walk. Eventually, and after multiple surgeries, I was able to walk again but not without serious pain. Being an athlete most of my life, this was beyond frustrating and left me devastated. Then one day I crossed paths with an MAT practitioner who offered to work on me. The techniques that he used proved to be so profound that it changed the course of my physical well-being. I could finally walk without pain! This is what got me started on my own personal journey to becoming an MAT practitioner. It's what drives my dedication to helping others look and feel better by working to identify and eliminate their physical imbalances."
Christina Perinhas, Trainer, Nimble Fitness
Health and fitness has always been a strong passion of Christina Perinhas. After joining the Nimble team in 2011, she became certified with the Aerobics and Fitness Association of America (AFAA). Christina incorporates different skills and tools to create fun, dynamic exercise programs for her clients. She has extensive knowledge of the TRX® Suspension Training System, ViPR, and most recently certified to work with pregnant and postpartum women. "My goal is to help clients become more aware of their own body, as well as to educate them about fitness. Guiding people to achieve their health goals is one of the most important aspects of training to me."
Kristin Porter, Trainer, Nimble Fitness
Kristin Porter's passion for Yoga and Pilates developed through many years of personal practice. She is a teacher, leader, songwriter, musician, creator and a creative expression facilitator. Yoga practice enables the body to harmonize, and Pilates takes you on an incremental immersion for learning coordination and agility with a subtlety which when mastered, allows the music of life to flow. It is that flourishing of heart and expression that Kristin strives to share with each student. She hopes to show how mind/body awareness can connect us in a more meaningful way with our passions in life. Kristin graduated from Belmont University in Nashville, TN with a BA in music. She earned her 200-hr Yoga Alliance Certification through Anusara yoga teacher training Immersions, led by Martin and Jordan Kirk in Scottsdale, AZ. Before moving to NYC, Kristin taught Yoga and Pilates for 3 years in Nashville and studied closely with Peak Pilates master teacher, Sonje Meyor. Here in NYC, Kristin studied Balanced Body Pilates system and she is currently deepening her Yoga and Pilates awareness through the Aum Curriculum, ANYA Healing System. Kristin is also currently studying Thai Bodywork with master teacher Courtney Bauer, the founder of ANYA (Applied Neo Yogic Awareness) For Kristin, music, like yoga/pilates/Thai Bodywork healing, promotes mind/body harmony, which can balance your life and enrich every part of your being. Her musicality and passion for sharing help each student realize their potential. Kristin is excited about teaching in New York and looks forward to accompanying you on your journey.
Rich Asencio, Trainer, Nimble Fitness
Rich is a strength coach with nearly a decade of experience. He holds certifications from the National Strength and Conditioning association (NSCA), Kettlebell concepts, qualified TRX instructor and is currently studying for the Precision Nutrition certification, an extensive course on the science and application of nutritional practices. Furthermore, Rich has studied at Lehman college with a focus on dietetics. "I have a passion for fitness and health. Particularly, the process of improving human performance and body composition. My goal is to provide an effective, research-based, no nonsense approach to training and nutrition."
James (Jimmy) Everett, Trainer, Nimble Fitness
Jimmy's avid interest in training for strength and conditioning started with his involvement in varsity sports in high school. Eventually, the idea of being fit as a healthy lifestyle became a focal point in his life. Jimmy went on to study Food and Nutrition at Florida State University; upon graduating he received his NASM CPT credential. Jimmy feel's that having a balanced understanding of Nutrition and Fitness, and how they work together, is very important in obtaining desired resultsso he has worked both as a Nutrition Educator with the Florida Department of Health, as well as a personal trainer and manager at several health clubs. "Making a real difference in people's lives, and offering the kind of support that can make it easier for anyone to commit to a positive health change, is why I chose this profession. What I strive to bring to my job every day are enthusiasm, motivation to help others and a continued desire to improve what I do and to know more."
Norris Baichan, Trainer, Nimble Fitness
Norris Baichan is a Movement Instructor and certified Strength and Conditioning coach who utilizes various branches of fitness and nutrition to create a fun, functional and efficient method of training. Over the past five years, he has been empowering his clients to achieve their highest potential and enabling them to live a happier and active lifestyle. Norris recently earned a B.S. in Exercise Science from Montclair State and has added numerous certifications to his resume including: NSCA Certified Strength and Conditioning Specialist (CSCS), ACE Certified Personal Trainer, Functional Movement System (FMS) LV 2 instructor and TRX suspension certification. He is currently working towards earning a Titleist Performance Institute (TPI) Level 1 Golf Fitness, and ACSM Health Fitness Specialist Certification. Norris' journey began 8 years ago when he realized he was out of shape and needed a lifestyle change. He started doing research and immediately gravitated towards movement and the profound effects it had on the human body and spirit. Through fitness and nutrition he found an increase in self-confidence, energy and a positive attitude. Due to this he was inspired to guide and motivate others. Norris also enjoys outdoor actives such as long distance trekking and mountain biking. Recently he has developed a strength and conditioning program for a group of long distance trekkers heading to the base of Mt. Everest. "My main goal is to teach people how to apply fitness into their everyday life."
Shannyn Alexander, Class Instructor, Nimble Fitness
Shannyn is a Personal Trainer, TRX Instructor, and Lifestyle Coach since 2005 from San Francisco. Growing up in St. Louis, team sports were an integral part of her life. Excelled in softball, basketball, soccer, track & field. Then made it her personal mission to empower and transform as many people to live healthy & fit lives. Her classes are full of warrior mentality, rigorous training, and positive energy. Guaranteed to make you sweat and come back for more! My training philosophy: "We're all living life on a battlefield. Choose to live by training for the marathon of life." If it excites you and scares the crap out of you at the same time, it probably means you should do it.
Barb Ehlers, Class Instructor, Nimble Fitness
Barb Ehlers is a seeker of balance. As a former top level personal trainer at Equinox fitness, she's acquired an in depth education and application of anatomy, kinesiology, & numerous training methods. She's been a personal trainer for over 10 years now, & her certifications include Pilates mat instructor, kettlebell instructor, TRX instructor, pre & post-natal training, and FMS movement screening. She's a long-time mediator & yogi, with Thai Yoga massage certifications, and is a core yoga instructor for Mang'oh yoga. With a love of cooking, & the knowledge that food can completely change our physique, she completed chef training at the French Culinary Institute, & is now a personal chef. Her cuisine reflects the season, & addresses nutritional requirements & deficiencies. Her work truly embodies focus on the mind/spirit, body & wellness. Her TRX classes emphasize the use of the core-abs, back & butt-in all of the exercises. You'll get a thorough, total body workout, with extra work on your mid-section.
Garth Johnson, Trainer, Nimble Fitness
My training principals are primarily based on your given aesthetics. Every individual is unique, and what they can achieve aesthetically is also unique to them. So for this reason I utilize a variety of different methods to continuously stimulate both your body and mind. Workouts that I guarantee to be physically challenging and progressive every time rather than just the first couple meetings. Sessions full of creativity and individuality without the pitfalls of monotony or falling shy of your best.
Ian Kurtz, Trainer, Nimble Fitness
Ian is a trainer that takes functional training to the next level. From his years of experience on the wrestling mat, he has learned the importance of intense full body training, bringing strength and conditioning together with functionality and flexibility. Ian is a certified trainer with the Aerobics and Fitness Association of America (AAFA), as well as a certified Wrestling and Muay Thai coach with Extreme Couture Mixed Martial Arts (EXC).
Shift recognizes that pain and injury are often hidden opportunities for personal transformation. So we offer you an integrative approach, one that acknowledges not only the physical but also the spiritual, emotional and energetic components of your health. Together we treat the whole you. Our services include one-on-one Physical Therapy, Mind Body, Acupuncture, Chiropractic, Therapeutic Yoga, Women's Health, Pilates, Hand Therapy, Feldenkrais, and Massage Therapy. We accept health insurance. We are located near Union Square in Manhattan.
At TRX, we stand for movement. At TRX we believe in training movements, not muscle. We produce best-in-class training equipment, workout programs, and education courses to help you achieve peak performance, reach your goals and get the results you want.
3 Nimble Tips for Urban Meditation
By Keith Paine.
At Nimble Fitness, we find that the biggest challenge in meditation is making time for it in our busy lives. The simple truth, however, is that you don't need hours and hours to gain the benefits of meditating. Five or ten minutes of quiet time a day can make a HUGE difference in your stress levels and mindset. Remember, meditation is just the act of quieting down and being present and aware. Nothing more and nothing less. There's no other goal to reach and nothing to accomplish. The Dalai Lama suggests focusing on one thing when you meditate, so your mind can rest from the hundred other things that race around your head. He uses a candle flame, but you can use anything, even the sound of your breath, to get into a more meditative state. Find 5 minutes in your day and start there!
In an urban environment, this can also seem like a really big hurdle. If you're thinking that the only way to truly meditate is on a remote mountaintop, that's probably not going to happen! But if you look for space to meditate during your day, you'll realize that the opportunities are everywhere: on the subway, in the park, in an empty conference room, etc.
You're not the only person who struggles with meditation! There are some great apps out there that can provide structure to your quiet time: Bhuddify and Headspace, for example, are 2 popular apps that keep it simple-starting with meditations that are 10 minutes long, max-and also provide down-tempo music and natural sounds to enhance your experience.
Being and Living your Best
By Daniel Lucas
What does "living your best" mean to you? How can you take care of yourself on the highest level AND create, work and share with the spirit of your dream life? How can you live 2016 the way you have always desired to live?
Amazing transformations can happen in a year (or less!) with consistent, committed action.
The mind changes the action which changes the body, and the body reinforces the action which evolves the mind! Where in your life can you apply those key changes?
Let me suggest some keys areas where you can jump start living your best year in 2016
Our gut, as many of us intuitively know, is directly linked to feeling good. A happy gut will cultivate happier thoughts. Clearing out the foods and/or drinks that you are allergic to, or which drain your energy, will also help open the path to better well-being and more focused mental activity.
Starting each day with great energy will lay the foundation for amazing experiences this year! The building blocks of energy are the basics: high quality sleep, great nutrition, consistent movement and the ability to de-stress. Energy affects every moment of our lives. Where can you improve?
Giving might be the best way to cultivate happiness. Building your health allows you to share more with others. Enhance your natural intuition and share from the soul!
If you pay close attention, you'll notice that every day gives you the opportunity to experience the power of mediation and mindfulness. Having the ability to remain present and relaxed in the face of life's challenges may be what elevates 2016 to your best year yet.
There's plenty to add to this conversation, but hopefully this serves as a good starting point.
Start 2016 with a strategy to live your best. And remember to have some fun!
Mindful Practice Part 2: Posture
Mindfulness is sexy!
By Daniel Lucas
Today's mindful practice will be on posture. First, I'll tell you what good posture is NOT. I can't tell you how many times people get this wrong! Many of us have been handed down old-school information that needs an update. Do you think of good posture as puffing your chest out? Or that the best way to sit is super straight? When it comes to mindful posture, think ease, energy, length and longevity. If you have to think about holding your posture rigid for hours on end, it will be exhausting and eventually affect your ability to focus.
Here are a few of Nimble Fitness' key points about mindful posture:
Understand that posture can either give you energy or drain you. Posture will contribute to how you are perceived by others-as younger or older, more energetic or less. Mindfulness is tied to overall well-being! Research has shown that just being mindful in your choices and actions contributes to: 1) Increased gray matter in the brain regions linked to learning; 2) Improved memory; 3) Regulated emotions and increased empathy; 4) Enhanced relationships. And one of the biggest benefits of all-mindfulness helps reduce stress. Being mindful of your posture will reduce stress even more!
When you're mindful, your senses are elevated!
This means you will naturally notice any of your body's "holding patterns" that negatively affect your posture, like tucking your butt too much, holding your head too far forward, or letting your upper trapezius become hunched tight. Maybe you're in the habit of locking your knees or standing on one leg ninety percent of the time. If you're a New Yorker, your heavy bag is probably tugging on your neck as you lug it around the city, which will lead to headaches or shoulder problems.
Practicing mindfulness shines the light of awareness on things, including your daily posture!
Make quality posture more natural by taking action. Get up and move around if you've been sitting too long. Stretch on a daily basis. Get some posture coaching, personal training, massage or take a yoga class. Every day is an opportunity to be our best selfmindfulness is at the core of that positive energy.
A Marathon Mind
By Keith Paine..
I ran 16 miles through Brooklyn's Prospect Park this weekend. I'm prepping for my second NYC Marathon in November. At Nimble Fitness, we've run the marathon as a team for the last 5 years to raise money for the international human rights organization WITNESS. It's been a lot of miles and a lot of great support from our amazing community.
As a trainer and coach, I spend a lot of time focusing on proper form and mechanics in movement
but the sixteen miles were a good reminder that running is very much a mental-spiritual act as well as a physical one. Like many other intense activities, running has a way of forcing you into the present moment. As I got into a rhythm, the cobwebs in my head cleared, probably because our brains don't have the space or time for small problems when tackling a big run. My awareness sharpened as the run progressed. And any worries are trumped by what I'm experiencing: How's my form? Where's my heart rate as I climb this hill? What's my ideal pace?
Even preparing for a long run, for me, has become just as much about clearing the mind as it is about the physical warm-up.
No run is ever the same as the last, and things change as you get into the longer distances. Any time I think I have a handle on what the run is going to be like, the run has other ideas.
The long runs are good teachers. Here's what Sunday's lessons were:
Things Change Quickly: A surprise rain shower at mile 12which actually felt great changed the footing dramatically, especially on hills, and slowed things down. As in life, the ability to observe and adapt during a run is crucial.
You're Stronger Than You Think You Are: A big lag in energy at Mile 11. It's like a little switch flipped in my body's chemistry
rying to decide whether it was actually a good idea to keep going. This is where the mental-spiritual factor comes in. You need to mentally over-ride those feelings of fatigue, and you need belief to keep going!
Skin Doesn't Win
Nipple rash! Which is what happens when I'm dumb enough to wear a new shirt out for a long run.
Which is what happens when I "get smart" and decide to abandon my training pace because I keep getting passed by other runners. The last straw for me was a couple that cruised by me on either side, chatting casually about their wedding plans, as I struggled to keep pace up the hill. Of course, I chased them for the next ½ mile, where they veered off and finished their run, leaving me to try and recuperate on the next lap around the park.
A Journey to Better Eating, One Bite at a Time
By Christina Perinhas
We have all heard over and over again that a healthy, well-balanced diet is importantbut what about healthy, well-balanced AND delicious? Sure, you may enjoy that salad you get at work every week with the arugula, chickpeas, grilled chicken, and dressing on the side. Sounds healthy, but let's be real. Doesn't it become boring and bland after a while?
I've begun on a journey of discovering and creating new foods to enjoy that are good and good for you!
is one of my newest recipes, which can be made vegetarian, vegan or be made with meat.
INGREDIENTS: 1 Medium spaghetti squash, halved, seeds & threads removed. 1 Cup of pistachios, unsalted & shelled. 1 Cup of basil. 2-4 Garlic cloves (depending on how much you enjoy garlic). Olive oil.
1 TBSP of lemon juice. Ground pepper, to season. 1 Pound of boneless chicken, cubed.
Preheat oven to 400 degrees. In a baking sheet or casserole dish add about 1 inch of water. Place squash on cut side and bake for 25 minutes in oven. When it is done flip it over and let cool. Pulse pistachios in your food processor 3 or 4 times. Add basil & garlic, pulse again until mixture is chunky. Drizzle some olive oil into the mixture, pulse a few more times and continue until you get a consistency that you'd like for the pesto. (I didn't want to add a ton of olive oil so mine was pretty chunky, but delicious). This makes about 2 cups of pesto.
Add lemon juice, black pepper and 1 TBSP of olive oil to a pan and sauté the chicken that is already cubed. Use a fork to pull the threads of the spaghetti squash out and add to a serving plate. Top with the pesto & chicken if made (mix if you'd like).
Mindful Practice: Part 1
By Daniel Lucas..
The practice of being mindful is about elevating your connection to each moment; to be truly present, where your senses are all communicating in the now. This practice is both simple and difficult. Who hasn't found themselves stuck in their own thoughts, which drown out whatever's happening around them? Lack of mindful presence limits our life experience, and narrows the possibilities of any given moment. How can we all strive to be more mindful? Being mindful encompasses several key concepts: the quality of attention, focus, openness to what is, effective communication, with self and with others.
The essence of being mindful is the natural flow of your energy, or chi.
At the center of experiencing chi is our soul-our most authentic self. So, mindful practice is a way to connect with what's in our soul. It's a time where we get quiet and walk the line of meditation and attention.
Your First Assignment : Mindful Walking
Here's where you can start your journey. Walking can be extremely healing, and great for our mental and physical health, as long as we aren't loading ourselves up with heavy bags constantly. But how often do we really pay attention when we walk? How mindful are we? Soften your eyes when you walk, so that you can see all of your surroundings near and far. Open your ears and really hear what's going on around you. Breathe through your nose and take in the scents around you. Let your arms swing naturally and let your body find its own rhythm. Enjoy your breath and allow your mind to become quiet. Dig in my friends! Living mindfully is our truest journey.
Posture and Optimal Function
By Charleene O'Connor
There's a lot more to posture than just sitting up straight. Our bodies contain twelve organ systems, and each one is subject to stimulation, reaction, and response from poor posture. If our major muscle groups are not engaged because we've been sitting or slouching for extended periods, it's going to affect all of our organ systems-especially the metabolic process.
Metabolism, as you may know, is the way the body provides fuel to its cells.
Metabolism, as you may know, is the way the body provides fuel to its cells. Muscles play an important role in almost everything we do, but one of the most important muscular functions is being a major metabolic consumer. If our deep stabilizing musclesthe ones closest to the bones and jointsdisengage, our metabolism will slow down. Our bodies sense there are fewer cellular mouths to feed, and then reduces the feeding. Our other organ systems subsequently lose the benefit of a revved up, efficient, fully functional metabolism. The net effect is that the energy we need to carry out basic functions, usually fueled by the metabolic process, is no longer abundant. So, poor posture actually reduces energy and puts a strain on every organ in the body, plus the roughly 75 trillion metabolically dependent individual cells!
Fortunately, the opposite is also true.
Yes, better posture and better musculoskeletal function will lead to an active, healthy metabolism, improved energy, better strength and balance, increased resilience, a pumped up immune system, enhanced athletic performance and a heightened sex drive, among other benefits. Sounds good? And perhaps the greatest benefit from better posture: reduced stress levels.
The Importance to Getting Good Zzzzs
A few late nights or bad nights of sleep can be overcome, but chronic lack of sleep will start to affect you in a multitude of ways, throughout your body:
By Bev Ratcliff.
As many of you know, I'm a true believer in the fundamentals: training smart, training hard, and eating right. There is another piece to this puzzle, however: quality sleep. Just as we trainers can measure the effectiveness of your nutrition by your strength gains, body fat/water bloat and energy, we can also need to measure another huge health indicator, which is your sleep. You can train with all your heart and eat the cleanest diet imaginable, but if you do not sleep well at night you will quickly unravel before our very eyes. That's why this month's article is dedicated to shut eye!
Poor sleep will cause stress.
Stress can cause poor sleep. It works both ways! It's a potential death spiral that can cause many horrible biochemical screw-ups. Stress elevates your cortisol levels, elevated cortisol inhibits melatonin release, lack of melatonin worsens sleep quality, muscle growth hormone production is reduced, resulting in melatonin not being restored for the next night's release. And the cycle repeats itself.
Your training suffers.
You're not going to be doing your best dead lifting or rocking that training run when you are already dragging your feet. Without growth hormone to rebuild, your strength production will be reduced, along with your mood, and with that your will power will probably also go out the window. Adequate sleep allows you to tackle physical challenges over and over again, getting you to see those strength gains and the weight loss you have been working for.
The more you struggle with fatigue, the higher (much higher, actually) your chances are of stuffing yourself with carbohydrate-dense calorie-rich foods to try to gain the extra energy you're lacking. Will power will also sit at an all time low when you are feeling sorry for yourself, hung over or sleep deprived. Just a thought: No one ever put on weight because they binged on broccoli!
During sleep, your nervous system processes vital Information. Lack of sleep negatively affects both long and short-term memory and decision making. Lack of sleep also stifles creativity and increases your propensity for snap decisions, mood swings and poor temper. Yikes!
Immune defense suffers.
As you sleep, your immune system pumps out cytokines, which are infection-fighting antibodies within cells. Without adequate sleep your immune system cannot cope with the demand placed upon it to clean up bacteria and viruses whichsorry to sayrun rife through our bodies. Mother was right when she said if you feel the hint of a cold, have a hot meal and go to bed!
Heightened health risk.
We have a heightened risk of cardiovascular health problems when we lose sleep. We repair blood vessels and heart cells while we sleep, aided by the slow down of cardiac output and lowered blood pressure. Long term lack of sleep induced 'patch up work' is going to increase the risk of high blood pressure, heart disease and stroke. The Harvard Medical School concluded that just one bad night of sleep can elevate blood pressure for the entire next day!
Higher levels of insulin.
As a well as those terrible food choices you will definitely be making after a rotten night of sleep, your body will produce higher levels of insulin after you eat. That insulin will most probably have been already elevated by that morning pumpkin muffin you had, which your sleep-deprived mind couldn't say 'no' to, being otherwise engaged in irritably snapping at the coffee barista and scowling at the young mother struggling with her baby in front of you. or is that just me? Insulin will also tell your fat cells to start swelling and storing fat, and frighteningly, it's the slow, dormant fat layers which listen to this the most.
you need those quality sleep nights to truly optimize your body's potential. Whether you are recovering from injury, fighting a cold or on a weight-loss journey, one of the optimal things you can do is switch off the TV and get an extra hour of sleep each night. You can't deny how invigorated you feel when your training, nutrition and sleep are all in sync! My goal is to get you there!
Walk Tall This Summer!
By Daniel Lucas
Summer is here, and the world kind of feels brand new after such a hard winter. Your posture should feel brand new too! No more curling over ourselves and hiking up our shoulders because of crippling temperatures. Now is a great time to lighten your loadphysically, mentally, emotionally and spiritually. We are all affected by life stressors, and that stress, whether it happens to be work related, weather related, relationship related or otherwise, will show itself first in your posture.
So, the first question is: What's weighing you down?
Just reading the question can often provide the answer. Maybe you're not training enough-or not training properly. Maybe you need to leave those heavy bags at home. Maybe there's a relationship that's weighing on you, or work has you stressed out and fatigued. To combat that weighed down, stressed out feeling, maybe you've tried to pull yourself back up by yanking your shoulders back, squeezing your glutes and sucking in your stomach. All of that actually adds more stress to your body and doesn't make you taller!
On to the next question: How can you feel taller?
How can you be taller? Of course feeling taller is a result of many things: feeling more confident, being stronger through your core and joints, increasing flexibility and energy. We're integrated beings, so here's a short list of ways to put your postural pieces together to walk tall:
Build your chi!
This practice-whether it's meditation, tai chi, blocking out quiet time or simply resting-should be at the foundation of everybody's training program. Remember, there's magic in stillness and quality rest. Having more chi allows us to stand tall effortlessly. On the other hand, skimping on sleep and quiet time actually speeds up the aging process! This tip is simple, but it ties into the rest of your health program. The more tired you are, the less likely you are to work out, meditate and eat healthy.
Embrace your fascial network
Our bodies are wrapped in a fascial web that is slightly contractile and very strong. It links the muscles in our bodies and has an intimate relationship with the postures we hold. Did you know you can affect positive change in your posture and energy by hydrating your fascia? You can start with your feet! Your feet are vital to standing tall and have an integrated connection to the rest of your body. Using tools like foam rollers and trigger point balls on your feet, hands, hips, back and shoulders will help you hydrate your fascial network and have healthier tissue overall. The result? Standing taller becomes easier! Hire a pro to help you figure out what fascial technique will be the most beneficial for you, then start adding fascial work to your program.
Understand what a "neutral" position is for your pelvis
In many ways, walking tall starts with your pelvis. At Nimble Fitness, we assess our clients' posture all the time, and they are often tucking their butts under or tilting their hips forward too much to try and "be tall." To find neutral pelvis on your own, stand sideways in front of a mirror. Simply tuck your butt and bring it back to neutral. Press your pelvis forward, and then bring it back to neutral again. As you get closer to your neutral position, you'll bring yourself into taller posture.
Every thing we do in life goes into the physical "bank" that is your body. Make quality deposits into your bank, and your body account grows and contributes to a healthier, taller you. If you keep taking withdrawals, however, like burning the candle at both ends or working out hard without healthy food choices, at some point things break down and that will affect your posture.
Little voice management!
Last but certainly not least, if you set quality intentions and support them with positive language during your day, that can make the difference between being weighed down mentally/emotionally or being inspired to live with passion. Passion for life assists us in standing tall!
By Jason Pulido
Sometimes life is really tough. Things can spin out of control, or feel like they are beyond our ability to handle them. When it comes to how we treat our bodies, however, that is in our control. I can speak from experience, in that sometimes when I've had increased stresses in my life, I haven't made the best choices for my body, and in turn that affects the rest of my being.
Not exercising feels easy
Making poor food decisions, or any other decision that is detrimental to your self, can feel comforting at the time. But at some point, your body knows the difference, and knows it's not good. At some point, you know you have to stop doing what's easy and start doing what's best. Turning the tide of our habits is one of the hardest things that we do as a human. Continuing down the same pathways, neurologically, is easier because those neural pathways are well worn. But it's not better for your well-being.
So how do we deal with the twin pressures of stress and bad habits?
Set small micro-goals of change and achieve them first. Don't say: "I want to lose 30 lbs. in two weeks!" Instead, begin with looking at your habits. For example, if you are eating dessert often (like I may accidentally-on-purpose do when I'm making poor decisions), choose to not have dessert TODAY. Commit to today and achieve it. You will feel good, and you can build on that feeling. If you aren't moving or exercising consistently, choose to walk a mile or go to the gym and move your body, or hit your favorite classjust for today. That's an achievement.
On the next day, make the same promise, and achieve it again
Soon your habitsi.e. the same neurological response that was working against youwill actually be working in your favor. It will be much easier to resist the foods that you had a hard time pulling yourself away from, and it will be much easier to keep working out, because you already are in the habit of doing so. It all starts with that first micro-goal. Do it today!
Are Sunblocks Doing More Damage than Good?
By Keith Paine
Most of us don't give it a second thought. At the first hint of sun in the spring, we grab whatever sunscreen is lying around, slap it on, and head outside. Most of us also assume that the only choice we have to make about the sunscreen is what number to use. The higher the number, the more we're protected, yes? Well, that ain't necessarily so. New research shows it might be the sunscreen itself that is doing damage, not just UV rays.
There are two kinds of sunscreens
mineral filters and chemical filters. Most commercially available sunscreens contain chemical filters, which are absorbed into the skin. Mineral filters like zinc oxide and titanium oxide-basically the stuff you see lifeguards and surfers use on their nose and face-actually block or scatter the sun's rays. (EWG, 2015)
Though there are many chemical ways to filter the sun, we're starting to see new evidence of damage from sunscreen products
The most problematic of the chemical filters, according to the Environmental Working Group, which publishes an online sunscreen safety guide each year, is Oxybenzone. Unfortunately, it's found in most chemically based sunscreens. Studies show that oxybenzone can cause allergic reactions and even disrupt hormone function if enough is absorbed into the skin (EWG, 2015). Retinyl Palmitate, which can be found in about a third of commercial sunscreens, is not even a UV filter, but is worth avoiding due to the possibility of causing skin cancer. (Collins, WebMD). You should also beware of synthetic fragrances, like parabens and phthalates, which offer no sun protection but have been linked to cancer, liver and kidney damage. (Mercola)
Mineral based sunscreens, in general, are rated as safer by the EWG, and actually work better as sunscreen
One important note with mineral sunscreens is to use them only on intact skin; that is, don't use it on cut or sores, but cover the broken skin instead.
There's one more important issue with lathering up the sunscreen-sunshine is really important for your health!
If you block the sun, your blocking your own body's ability to produce vitamin D. (Mercola) The healthiest unprotected sun exposure is 20 min max, which allows for your body's vitamin D production without burning. The one thing scientists all agree on is using simple common sense: too much sun is harmful, but limited sun exposure is vital for our health.
So, what should you look for when you purchase sunscreen?
A good start would be checking out the Environmental Working Group's online sunscreen ratings here, which are published annually. And forget about buying the highest SPF-an SPF of 50+ is about as meaningless as saying your sunscreen is "waterproof." Sunscreen has to be re-applied regularly to have any effectiveness. Settle on an SPF of 30-anything higher doesn't protect you any better. (Collins, WebMD) You'll also want to check that your sunscreen has "broad-spectrum protection," i.e. protects against UVA and UVB rays.
Here are some general sunscreen recommendations from the skin experts
Limit unprotected sun exposure to 20 minutes. If you plan to have extended sun exposure, think about actually blocking the sun-using hats, long sleeves, shade, etc-as well as just using sunscreen. Avoid sunscreens with oxybenzone, retinyl palmitate and synthetic fragrances. Avoid spray sunscreens, especially for kids. Look for mineral based sunscreen-with zinc or titanium oxide. Look for broad-spectrum protection.
Time to Move in the Great Outdoors!
By Daniel Lucas
Warmer weather is upon us and it's time to dig up those sneakers, especially if you have not been hitting the gym over the winter. Nimble Fitness would like to give you our top tips on how to get re-integrated to training outdoors.
Do a little preparation work
Assess your gear to be sure your shoes, clothing and equipment are all ready for action.
Don't go too long or too fast your first week!
Whether your walking, biking or running you want to work back up to the longer distances over uneven terrain. This will allow you to see where your body stands in terms of conditioning.
Recruit a buddy. Having someone to hold
you accountable to making your training days (and making sure you get back home!) will yield better results.
Train, don't just exercise!
As we all age, staying young in body and spirit takes a plan. People who exercise a lot often do the same movements and tempo, over and over again, for way too long. Having a "training" mindset builds your program in intensity, volume and other training variables sequentially over time. With a plan, you'll also change your program more often which gets better results and keeps your joints healthier.
Fuel up properly! Always consider the energy needs for your next outside expedition
Always bring a little more fuel than you think you need because the opportunity to share it with a fellow exerciser may present itself.
Always be mindful and safe. I love music as much as anyone else
but you need to be extremely aware of your running, biking, climbing and even walking terrain. Be aware of your surroundings and have fun!
These little tips are simple
but if you use them with intention and a little pre-planning, you will have a much more enjoyable outside training experience. If you have further questions about training outdoors, or feel like you need a training kickstart to prepare for the summer season.
Michael Deputato is a father, husband, brother, son, a valued friend of Nimble Fitness and all-around amazing human being
He is also a gifted musician, producer and executive with the Universal Music Group. Today, we're writing to ask for your help in supporting Michael and his family during a very difficult time.
Michael has brain cancer
is family and close friends have already seen him beat it once, and he's spent the last decade in remission, making amazing records, marrying his wife Milenka and becoming a father four years ago. Now that the aggressive cancer has returned, Michael has endured surgery, several rounds of chemo, and lengthy hospital stays. The brain cancer has now progressed to the point that he and his family are running out of treatment options, as well as the financial means to keep fighting the disease.
Hormones and Muscle Growth
By Bev Ratcliff
In last month's article, I made an introduction to a few hormones (Ghrelin, Leptin, Cortisol) that can cause some havoc if you don't understand them or respect them in relation to your training goals. This month I'm going to take a closer look at one of the most important hormones to understand.
GH, or the growth hormone, also known as somatotropin, is produced by the pituitary gland in the brain
It regenerates tissue and repairs cells, maintaining an ever-present ability to heal and grow, which is essential for daily function. It stimulates brain activity, as well as helping to maintain an optimal ratio of lean muscle tissue to body fat. It's VERY important to have good GH levels in order to live healthy, both mentally and of course, physically.
According to the Life Extension Foundation, GH declines by 50 percent every seven years after the ages of 18 to 25.
During our younger days, abundant levels of growth hormone are present, but by the time we hit middle age, levels of essential hormones such as GH, testosterone and DHEA decline, which lead to decreased muscle mass and a noticeable increase in body fat. Not exactly what we're looking for! The good news, however, is that there are some additions to your training and lifestyle habits we can introduce to boost GH, if you're willing to put the work in.
Weight Training and Interval Training
The big lifts boost GH the most. Squats, deadlifts, pull-ups, bench press and plyometrics, for example, fire up a huge amount of tissue fibers, which stimulates greater GH production for recovery and regrowth. High repetitions (going for the burn) can have a comparative effect within a training cycle also, but you will not get the same effect by just doing high-rep training. Push through your limits, and make sure a component of your training sessions is based around these bigger movements. Take the time to learn the big moves correctly-consider hiring a professional trainer-and use them and enjoy the challenge of creating strength.
Train with Intensity
We can all have an off day, and if your training is more in a rehabilitation phase, then this isn't so much for you. However, if you want to see a big difference in your body, then you have to train like it! GH increases the harder you work. Bigger effort creates greater gains-not going through the motions and the same old routine. If you want to change, try super-setting, compound sets and structuring limited rest times. Your weights must challenge you and a certain amount of determination should be brought to each training session.
At the other end of the spectrum, it is vital to consistently get enough rest at night, as GH is mainly produced in the first few hours of sleep. Not getting enough sleep regular basis can lower the amount of growth hormone your body can produce, and this will directly affect your recovery and results. This is the reason that you'll hear many athletes say that muscle is built at night by resting, not during the day at the gym. Lack of sleep equates directly to inadequate tissue repair and inhibits muscle growth.
Be Aware of Insulin
The more insulin you have swimming around your system, the less growth hormone you are likely to create. Eating starchy carbs or sugar causes your blood sugar and insulin to spike, which is anti-GH. Cut the sugar in the coffee, the treats and the breads and muffins. It's a no brainer, but people still eat all these things and wonder why results don't happen. Great carbohydrate sources that won't spike your insulin levels include lentils, quinoa, brown rice, mixed grains and sweet potatoes. Don't be afraid of them, eat them with lean proteins and healthy fats. Correctly timed, quality carbs enable your thyroid to function at its best. Totally cutting our carbs is basically slamming the breaks on many hormone cycles your body needs.
Cut the Stress
And by stress, I'm not talking about city living or hitting four parties in one night. I'm talking about overtraining. One high-quality training session a day is enough. Too many times we hear people doing 2 spin classes and a circuit class in the same day, or refusing to take a day off when they are genuinely worn out. This will send cortisol through the roof and your body into survival mode (plus, you know by now neither of these activities are working at boosting your GH!) This can be where active recovery days such as a yoga class, walking the dog or going for an easy jog listening to some new music can really help your weightloss goals. Cortisol goes down, growth hormone up, body fat down, muscle and metabolism up. Train smarter, not just harder, always! Choose something you actually enjoy, and if that means taking the time to read on the lawn or take an extra weekend nap, go and do it.