Integrate this full-body routine into your fitness program to stay lean and tight!Read More
Recently I had to take a step back from my daily routine and CHECK MYSELF! I was carrying around a lot of resentment, anger, anxiety, and extra body weight. After re-visiting a few daily “best practices”, I’ve experienced a 180 degree turnaround. My list comes from practices I’ve learned from friends, other trainers, coaches and positive influences. The list is simple, yet easy to forget. Keep these ten things in the forefront in your mind and you can’t go wrong.
Give more than you take. Vampires are sexy but ultimately they drain your life. Do your absolute best to give more than you are extracting from people. Give 51% and only take 49%. Don’t overthink it - smile, make eye contact with, and thank the person taking your coffee order. Wish them a good day! Honor the relationship before the transaction. I became a trainer with the intent to help people first, and to share experiences through fitness and immersive travel. For me, being in the fitness world begins with the relationship.
Surround yourself with positive influences. You don’t have to look far to find positive influences. So many things come to mind. My husband, clients, close friends, music, my hairstylist. Think about people from the past and how they’ve contributed. You cannot hang out with negative people and expect a positive life. No offense meant to puppies or dog people - I’m obsessed with dogs but if you lay down with them, you get up with fleas. Remind yourself to thank people for being a positive influence - leading me to the next…
Practice gratitude. Don’t take things for granted, especially the most basic things. Our health for example - we take feeling normal for granted but when we are sick or have food poisoning we can’t wait to feel normal. Enjoy the sunny days, and do your best to enjoy the rainy ones. I love a good sleep on a rainy day.
Obey the golden rule. Treat people as you want to be treated. Dig deeper than simply opening the door for someone or using “social grace”. When someone stops at the top of the subway steps - blocking you from a quick underground commute - and you are so angry - consider skipping the angry part, perhaps the person is really exhausted, just had a hip replacement, or is totally turned around - I know even the best New Yorkers lose their bearings in unfamiliar neighborhoods. Empathy is a good substitute for anger. Get on someone else’s level for a brief second. We are fortunate - many people are not. We have access to education, food, and overpriced coffee. PRACTICE EMPATHY. Don’t be too quick to judge (I am so guilty of this). We really have no idea what other people are going through.
EXERCISE. MOVE. STRETCH. EVERY DAY! Your body needs it. Your joints need it. Your Brian needs it. Be active vs sedentary. Any exercise can be considered a success. The days when you just can’t pull it together to jump on the stair mill, grab your phone, call your mother, and go for a walk.
Eat real food. Consume nutrient dense and whole foods. Fully nourish you body and limit items that don’t serve you. Forget about protein bars and processed shit. Greek yogurt and blueberries make a good substitution. Keep some nuts in your gym bag, grab a banana at the fruit stand on the corner. Go for minimally-processed real foods. No one is perfect and you’ll probably have a cookie on occasion. Enjoy it and get back on track!
Be a nice person. Mean people suck. It seems that ass-holes win, but it’s only a temporary win. Being mean takes a lot of effort and sometimes being nice takes effort too. It’s okay to be an introvert, it’s okay to be an extrovert. Just don’t be a dick.
DO NOT BE A COMPLAINER. No one cares. Really they don’t - actually some people may be happy you have problems. I’m not perfect, you aren’t perfect. We all have problems and that’s the truth. We have luxury problems like having the wrong milk in coffee, or your seat warmers aren’t working, or you are stuck in traffic, or you had to walk from a parking spot far away to get to your treadmill at your luxury gym. Stop complaining.
Don’t let the online version of you be more impressive than the real version of you. Be better than your instagram, twitter, facebook, and linkedin page. Is what you portray really you? Its it worth being “liked” by thousands of followers if your close circle thinks you suck? Be who you are, and be able to back yourself up.
Be a person you and others want to be around. It’s mostly uncomfortable walking around with a stick up your ass. Life is not a popularity contest, it’s a be a person others want to be around contest. Be proud of your actions and invoke the best in people.
Life can be challenging and it’s easier to get swept up in a tornado that keeps you from being your best. Avoid putting yourself into places and situations that bring out the worst in you. Be mindful about how you are living and practice some of the 10 things mentioned - please recycle and use less plastic too.
This flow feels different every day when I’m doing it but I always feel great after. I’m no yogi but try this 5 minute movement cycle upon waking or any time you need a little stretch… try to complete each movement 4 to 5 times on each side of the bod.Read More
An Italian Excursion to Remember. Hike and or take the local train to through the rugged coast of the Italian Riviera to each of the 5 towns, colorful houses and vineyards cling to steep terraces, harbors are filled with fishing boats and trattorias turn out seafood specialties along with the Liguria region’s famous sauce, pesto.Read More
My husband brought this magic creamer home a few weeks ago and it is truly amazing. I’m a self proclaimed coffee addict and he knows that any coffee related gift makes me very happy.
I’ve accepted the modified “bulletproof style” intermittent fasting technique when this cream came into my life. It’s made with MCT, Protein, and MONKFRUIT as a sweetener. This cream is great for people wanting to prolong a their “break fast” (mine is currently between 1:30 and 2:00 p.m.). It’s also perfect for people working to eliminate sugars from their morning coffee, It’s dairy free, and it’s a bit yummy.
Super Creamer is actually a bit too sweet for me so one serving works for two or three cups of coffee. If you think it’s too sweet - USE LESS! A little creamer goes a long way. The small amount of fat will satiate you in-between meals.
This Cream is worth a try!
I am fortunate to work with extraordinary people daily and aim to share the great things people are up to. We are only as strong as our community and the people we surround ourselves with. The current political climate, winter blues, our jobs, and other external elements like media and just living in New York City can really effect how we feel and interact with others daily. If I’m not careful, I find myself complaining and in a negative space — especially during the winter months.
There are many ways to combat the blues in addition to EXERCISE, REST, PROPER HYDRATION, AND NUTRITION. It’s important to find time daily to create a positive mental place. Find something that works best for you (not cake). I meditate to create a context for the day and after watching Dr. Joseph’s tips for a “Positive Hour”, I’m integrating that as well.
Dr. Joseph is a top-level Psychiatrist based in New York City. She is often featured on television, does important medical research, and manages her private practice in Manhattan. Check out a few of her tips for being and staying positive in 2019. Each clip is short and when used will make a difference in your day and how you react with others and your daily circumstances!
Watch them! R
Intermittent Fasting, KETO, and Macro Management ALL work for me and they can work for you when done correctly and honestly. It’s important to find one that works with your lifestyle. Let’s get real for a hot second….If live by the simple “general” guidelines 90% of the time- assuming you aren’t preparing for a bodybuilding competition - you’ll be a lean, mean, fighting machine.
Consume nutrient-rich foods
Prepare as much of your food as possible
Don’t eat dairy
Don’t consume refined sugars and breads
Keep an eye on your healthy fat consumption
Avoid processed foods
Check out a brief outline of “diet plans” I like, tried, and all work.
Intermittent fasting can carry huge benefits if it is done right: weight loss, increased energy, reversal of type 2 diabetes and many other things. Plus, you’ll save time and money.
16/8 intermittent fasting is one of the most popular styles of fasting. In my experience, it’s an easy, convenient and sustainable way to lose weight and improve overall health.
16/8 intermittent fasting involves limiting consumption of foods and “calorie-containing” beverages to a set window of eight hours per day and abstaining from food for the remaining 16 hours.
This cycle can be repeated as frequently as you like — from just once or twice per week to every day, depending on your personal preference and lifestyle. While intermittent fasting I choose to “fast” five days a week.
The rules are simple and I think the least restrictive. Choose an 8 hour window in which you eat well-balanced - nutrient-rich meals and snacks. For 16 hours don’t consume calories
An immediate benefit is weight loss. It really works. Studies also show intermittent fasting improves blood sugar control.
Intermittent fasting can be combined with managing macros and the Keto diet but it’s not necessary.
If done correctly, with the right macro plan you will lose weight, gain muscle, and have energy.
The idea behind the macro diet is simple. Instead of counting calories you focus on the number of macronutrients you consume daily in grams. Macronutrients are fat, protein, carbohydrates, and alcohol fits in there somewhere.
Tracking macros isn’t for everyone and it can seem complicated at first. Once you get the hang of it, counting macros becomes second nature and makes a lot more sense than calorie counting. I find this program works best for people that prepare most meals, don’t drink much alcohol, and eat similar things each day.
There are many places to find what your daily macro intake should be and I find IIFYM to be the most informative with a free online macro calculator.
The following apps also help you track your macros with minimum effort.
The Keto diet is another option for weight loss. Simply stated, Keto is a low-carb, high-fat diet somewhat similar to Atkins. There are a few options for the Keto diet:
Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs (1).
Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.
You will lose weight and virtually never be hungry when you practice the Keto plan. Consuming fat will make you feel full. This diet is super easy if you can’t give up cheese and butter.
CONTACT ME if you’d like information, resources, or any help with creating a nutrition program best suited to your lifestyle and needs.
Complete the following routine any time! It only takes a few minutes daily and is totally effective!
Many already view massage as an important approach to relieving muscle pain or as a means to relax. Your body needs as much recovery time as it does workout time, and a massage is a great way to help your body recover from your intense workouts.
Pain Relief; You may not need as much pain medication if you get massages regularly. -
Reduce heart rate; Regular massage helps to reduce stress and improve blood flow, thereby enabling the heart to pump the same amount of blood with less effort, which can lead to improved heart health.
Improve lymph flow; The lymphatic system rids the body of wastes such as bacteria, viruses and toxins. Regular massage helps to promote healthy lymph flow by working to reduce fatigue and stress, and stimulating the body to remove potentially damaging waste products, thus maintaining its natural defense system.
Improve skin health and nourishment; Regular massage helps to increase blood circulation, exfoliate dead skin cells and tone the skin, which encourages cell regeneration and assists in excreting waste products. The result is healthier, better-looking skin. - Helps work out contusions (knots) built up by muscular imbalance.
injury Preventions; Much like foam rolling and other forms of self myofacial release, massage can help break up knots, improve blood flow to the area and help you maintain healthy, hydrated muscle.
Hitting the slopes is a total blast and will be best enjoyed when you are in good "ski condition." Skiing requires skill, athletic endurance, balance, and strength. An exercise routine with combining plyometric, isometric, stability, strength, and core exercises will make your ski experience so much better! Don't forget to spend some time "foam-rolling" and completing dynamic stretches before you jump in!
The following are some of my top exercise choices for getting yourself into ski shape. I chose exercises that require little equipment so you can complete most of them in the comfort of you own home.
The Lateral Jump - Stand with your chest up and with your hips thrust back. Dip your knees slightly, then explosively push off your right leg and move horizontally to your left. Land on your feet, and stick the landing so that your body stops moving. Wait for a moment, and then push back off your right leg, landing on your left one.
The Wall Squat - The basic wall squat is great because of the squat like position you are in as you descend the mountain on your skis. Lean your back against a smooth wall. With your feet shoulder-width apart, slide your back down the wall, making sure your thighs are parallel to the ground and your shins are perpendicular. Cross your hands over your chest. Use all your strength and push against the wall. Continue pushing as hard as you can for as long as you can. As your muscles tire, slide down the wall and rest before repeating the exercise. By actively pushing against the wall, you make this exercise far more challenging than just leaning against the wall and holding the squat position for an extended period of time.
- Pistol Squats - Not only do you need balance to ski, you need to build single limb strength. Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor and hold it there. Flex your right ankle so that your toes are higher than your heel. Your right leg should be straight. Brace your core. Push your hips back and lower your body as far as you can. As you lower your body, raise your right leg so that it doesn't touch the floor. Pause, then push your body back to the starting position. Keep your torso as upright as possible. If this is too challenging for your first try your body to a bench or grab a set of TRX straps and use them for support.
- Hip Bridges / Hip Thrust- simple, classic, relatively easy and a good way to develop strength in your hamstrings and gluteus. Position your feet so that they are flat on the floor and close to your butt. Place your hands next to your hips, palms facing up. Push through your heels and lift your hips as high as you can towards the ceiling. Hold this position for as long as possible. Alternatively, lift and lower your hips for a predetermined number of repetitions. If you find this exercise too easy, hold a weight across your hips or use one leg at a time while holding the other leg out straight.
Now go exercise and enjoy the slopes this season!