An Easy Way to Boost Metabolism

This past Spring I shared with you a three-part walking routine that is sure to help manage your weight. I didn't include any fancy research to support the routine as my main goal was to simply get you moving.

Well RealAge.com found a study in the Journal of Physiology that says you can receive impressive health benefits by exercising just twice a week for roughly 20–25 minutes -- keeping a low to moderate pace with occasional higher-intensity minutes mixed in.

The results? Significant boosts in both metabolism and fitness levels.

Don't Sweat It

And here's the kicker: Folks didn't have to go all out and kill themselves during the high-intensity minutes. They picked up the pace just a bit, anywhere from eight to a dozen times during their mini workouts. Bottom line: Endurance exercise of any kind -- even for a handful of minutes -- will help boost the production of mitochondria in your muscle cells.

And that's good news for your health, because the more of those little energy generators you have inside your muscles, the better your muscles are able to convert glucose and fat into energy. Translation: improved metabolism.

When a Little Means a lot

Of course, more exercise is always better for you (barring becoming an exercise addict). The more you work out, the more mitochondria you'll have doing good things for your body -- like boosting your metabolism and potentially reducing your risk of high blood sugar and obesity. So now you have no excuses -- especially when less than 30 minutes of light exercise showed such smart health benefits.

Okay, you got the facts, now get out there and start moving. The Fall is the perfect time to enjoy your power walking by yourself or with a friend.

To find out more visit RealAge.com. For more ideas on what to do for mini-exercise routines please contact me at Emil@fit4lifenyc.com.

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Let us help you Slim Down for the Summer

With swim suit season right around the corner, let us help you get beach-body ready.

Join us for a week of FREE unlimited Slim Down fitness classes, a Foods that Flatten the Belly seminar and a Summer in the City Happy Hour.

To get your complimentary VIP Slim Down pass click here:
Slim Down today!

We are committed to helping you get the body you have always wanted and desired.

PLEASE NOTE: Passes are limited and will be provided on a first come first serve basis. Offer expires Friday, June 18th.

Fat-blasting Slim Down fitness classes...
M, W, & Th, 7-8a.m. & 6:30-7:30p.m.

Move at your own pace in classes that offer a perfect combination of fun, variety, and fat burning. In our small classes you will experience a mix of resistance training, ab work, fitness games, kickboxing, and cardio.

All fitness levels are welcome!

Class schedule
Monday, Wednesday & Thursday
7-8a.m.*
6:30-7:30p.m.**

Locations
* All morning classes are held in Fort Greene Park, Brooklyn
** All evening classes are held at our studio @ 310 Atlantic Ave. b/t Hoyt and Smith streets

To get your complimentary VIP Slim Down pass click here:
Slim Down today!

Foods That Flatten the Belly
Wednesday, June 23rd from 7:30-8p.m.

Find out how you can eat your way to a flatter belly.

• Learn what foods are best for reducing abdominal fat.
• Learn what foods can maximize calorie burn.
• Great belly flattening dining out options.
  

Location
310 Atlantic Avenue b/t Hoyt & Smith streets
(takes place directly following the Slim Down fitness class)

To get your complimentary VIP Slim Down pass click here:
Slim Down today!

Summer in the City Happy Hour
Thursday, June 24th from 7:30-9:30p.m.

We'll wrap up the week by celebrating with food, fun, and music!

Guests are welcome so feel free to invite your friends, family and co-workers.

Thursday
Kili Lounge
7:30-9:30p.m.
81 Hoyt Street (b/t State and Atlantic Ave.), Downtown Brooklyn, NY

To get your complimentary VIP Slim Down pass click here:
Slim Down today!

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How to Walk Off Your Belly - part 3 (putting it all together)

Okay friends, we've come to the final part of my 3-part series, How to Walk Off Your Belly.

If this is your first time joining us you may want to read the preceding entries, Intro-HiLo, Part 1-Ab Attack, and Part 2 - More Walk, Less Talk.

In Part 3, we're going to pull it all together. This entry is going to combine exercises from all of the entries for the purpose of bumping up the intensity, maximizing caloric burn and adding even more variety to your workout routine.

Enjoy, and as usual I would love get your comments regarding the workouts.

Target: Total Body

Time: 30 minutes

What you will need:

• Comfortable athletic shoes
• A watch
• Any outdoor space will work
• Fun, upbeat music (optional)
• A friend (optional)
• 2 or 3lb dumbbells or ankle weights (this is optional and I would only recommend using weights once you have mastered the proper form)

Form:

• Upper body - Chest up, shoulders back and down, chin up.
  
• Stomach - Keep your stomach tight while keeping your breathing steady.
  
• Arms - Elbows are 90 degrees and you're going to pump as fast as you can.
  
• Feet - When you step, act like you're pawing the ground (heel-to-toe), push off of the ball of your foot. MAKE SURE YOUR FEET LAND UNDER YOUR BODY, not in front.
• Overall - Keep your body relaxed and fluid. Careful not to let the shoulders rise up as this may cause extra tension.

The routine: WS = Walking Speed (1 = slow, 5 = basic walk, 10 = power walk)
Complete each exercise for 2 minutes before moving to the next one. See exercises below. Repeat this sequence as many times as possible for 25 minutes without stopping.

Warm-up: 2 minutes/WS 7 (dumbbells optional)

Arm Pumps: WS/10
Knee to Elbow: WS/5 (move at a pace that allows you to maintain form)
Arm Pumps: WS/10
Walking Lunge: WS (move at a pace that allows you to maintain form)
Arm Pumps: WS/10
Shoulder Press: WS/7 (advanced walkers may go up to a 9 or 10)
Arm Pumps: WS/10

Cool down: 1 minute/WS 4
Stretch: 2 minutes (for recommended stretches visit Part 2)

Exercises:

Arm Pumps:
The focus here is speed! Keep your elbows at a 90 degree bend. Pump your arms front to back as quickly as possible while you walk. Be sure each arm pump is in stride with each step you take.







Knee to Elbow:
Focus on form rather than speed. While walking bring your left knee up to meet your right elbow. The goal is have the knee and elbow touch. If you are unable to do this do your best in getting them as close together as possible.





Walking lunge:
Maintain your walking form, but stride out as far as you can with your lead leg. You should end with a 90 degree bend in your front leg and your back leg will be slightly bent. NOTE: Keep your back straight, chest up and eyes looking forward. You may place your hands on your hips to help w/ balance. If using dumbbells hold them down by your side as you lunge.





Shoulder Press:
Place a dumbbell in each hand. Start with your hands at shoulder level, palms facing one another. As you take a step press your arms up towards the sky until they are straight and parallel to each other. Continue pressing up and down while you walk. Maintain a tight torso by squeezing your stomach.






Good luck and let me know how it goes!

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How to Walk Off Your Belly - part 2

By now I hope you've had a chance to try both my HiLo and Ab Attack walking routines as detailed in part 1 of this 3-part series.

Today I want to share with you a power walking routine that I call More Walk, Less Talk.

As you can tell from the name, this routine it is designed to get your heart rate up and keep it up. It doesn't mean you can't talk to your walking buddy, it means you may be doing less of it.

Before you get started carefully read over the part on proper form. Due to the fast pace of this routine there have been some additions made.

I have also provided some recommended stretches.

When you are finished please share your comments. I would love to know what you thought of the routine.

More Walk, Less Talk
Target areas: heart, legs, glutes, stomach

Time: 30-minutes

What you will need:

• Comfortable athletic shoes
• A watch
• Any outdoor space will work
• Fun, upbeat music (optional)
• A friend (optional)
• 2 or 3lb dumbbells or ankle weights (this is optional and I would only recommend using weights once you have mastered the proper form)
  

Form:

• Upper body - Chest up, shoulders back and down, chin up.
  
• Stomach - Keep your stomach tight while keeping your breathing steady.
  
• Arms - Elbows are 90 degrees and you're going to pump as fast as you can.
  
• Feet - When you step, act like you're pawing the ground (heel-to-toe), push off of the ball of your foot. MAKE SURE YOUR FEET LAND UNDER YOUR BODY, not in front.
• Overall - Keep your body relaxed and fluid. Careful not to let the shoulders rise up as this may cause extra tension.

Routine: WS = Walking Speed (1 = slow, 5 = basic walk, 10 = power walk)
The goal is to walk as quickly as possible for as long as possible without slowing down.

Beginners:
Warm-up: 2 minutes/WS 7
5 minutes/WS 8
5 minutes/WS 10
5 minutes/WS 8
5 minutes/WS 10
5 minutes/WS 8
Cool-down: 3 minutes/WS 5
Stretch 5-minutes

Intermediate/Advanced: (for more of a challenge carry 2-3lb. dumbbells or strap on ankle weights)
Warm-up: 2 minutes/WS 7
25 minutes/WS 10
Cool-Down: 3 minutes/WS 6
Stretch: 5 minutes

Stretches:

Torso twist: Stand with your feet a little further than shoulders width apart. Keep your hips facing forward and twist left, come back to center and twist right.

10 reps on each side.







Quad Stretch: Stand with your feet about shoulder width apart. Hold on to a wall or pole if you need to. Keep your head up, eyes facing forward and back straight. Do not lean forward. Grab the shoelaces of your left foot and pull the foot toward your left glute. Keep your knees close to one another.

Hold for 15 seconds on each leg. Repeat the stretch three times on each leg.

Variation: You may also do this stretch by lying on your side.




Calf stretch: Begin with your body in the form of a triangle with your hips pointing up. Place the feet about shoulder width apart. Place your right foot over your left food and drive your left heel towards the ground. Hold for 15 seconds and repeat on the other side.

Complete the stretch three times on each leg.


Hamstring stretch: Begin with your feet wide. Lean over from your waist and reach for your right foot. Try not to bend your knee. Hold for 15 seconds and then move over the the left foot.

Complete the stretch three times on each leg.

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How to Walk Off Your Belly - part 1

Last weekend I participated in an MS Walk with my family and our good friend Paula.

Paula has been living with multiple sclerosis for the past 10 years.

If you were to ever meet her you would never know it.

She is an active, busy mother of two and one of the most giving people I know. To date, I can honestly say I have never heard her use her MS as a reason for why she can't do something.

She completed the entire 5K walk exhausted, but with a proud smile on her face.

So, today I am dedicating one of my favorite walking workout routines to a true champion, my friend Paula.

How to Walk Off Your Belly - part 1
Target areas: abs, thighs, glutes, shoulders

Please note: If you find this workout too difficult you may start off with my HiLo Walking Routine.

What you will need:

• 30 Minutes
  
• Comfortable athletic shoes
• 2 or 3lb dumbbells
• A watch
• Any outdoor space will work
• Fun, upbeat music (optional)
• A friend (optional)
  

Focus on form:

• Upper body - chest up, shoulders back and down, chin up
  
• Stomach - keep your stomach tight while maintaining steady breathes.
  
• Arms - will remain at a 90 degree angle for most of the time.
  
• Feet - when you step act like you're pawing the ground (heel-to-toe), push off of the ball of your foot.

Intensity will get you results:
In order to see results you must focus on intensity rather than distance or volume. You are going to use a simple 1-10 speed walk scale (1 = super slow, 5 = standard walk, 10= speed walk). For this routine you're going to stay between a 5 and a 10.

Getting started:

You will alternate between 3 different movements:

1. Shoulder Presses: Place a dumbbell in each hand. Start with your hands at shoulder level, palms facing one another. As you take a step press your arms up towards the sky until they are straight and parallel to each other. Continue pressing up and down while you walk. Maintain a tight torso by squeezing your stomach.

Modification: If your shoulders get tired before your time is up hold the dumbbells at shoulder height while you walk. Keep your stomach tight.




2. Knee to elbow: You will need to slow down at first as this will take some coordination. While walking bring your left knee up to meet your right elbow. The goal is have the knee and elbow touch. If you are unable to do this do your best in getting them as close together as possible.

DO NOT lean forward or round your back. To start out your knee and elbow may meet around the belly button. As you get better the knee should be able to come up higher meeting the elbow at about chest height.


3. Arm Pumps: Keep your elbows at a 90 degree bend. Pump your arms front to back as quickly as possible while you walk. Be sure each arm pump is in stride with each step you take.

The Routine: WS = Walking Speed (1 = super slow, 5 = basic walk pace, 10 = speed walk)

Warm-up: 3 minutes/WS 7 (holding the dumbbells is optional during the warm-up)

Shldr. Press: 2 minutes/WS 8
Arm Pumps: 2 minutes/WS 10
Knee to Elbow: 2 minutes/WS 5 (Go slower if you need to. It is important to focus on form rather than speed.)

Repeat this sequence 4 times without stopping.

Cool down: 1 minute/WS 4 (holding the dumbbells is optional during the cool down)
Stretch: 2 minutes (hamstrings, calves, thighs (quads) and arms)

Variation: Since your arms are moving at all times it may be difficult to look at your watch to track the time. Using a point of reference may help. For example, if you are walking around a track change the movement each lap. If your are walking on the street change the movement for each block that you walk.

Another fun way to mix it up is to use music. With the change of each song, change the exercise. Continue alternating between all three movements.

Stay tuned for part 2 of my How to Walk Off Your Belly series...

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Take care of your body and the Earth today

Earth Day is the largest, most celebrated environmental event in the world.

Today, over 1 billion people in 170 countries will take action to improve our precious planet.

There are a number of things you can do to make a difference, but let's focus on two simple ways you can improve the environment and your health.

1. Stop buying plastic water bottles.

In our Slim Down fitness program we are encouraging all of our participants to stop bringing plastic water bottles to class, instead bring a refillable bottle.

A few weeks back my wife bought us both Contigo water bottles. I love mine.

They're BPA free and there's a cool clasp that allows you to hook it on to your back pack or belt. My favorite feature is the easy to use spout that works like a trigger.

My bottle holds 24 ounces of water, so it's easy for me to track my water intake.

Remember this little tip when it comes to drinking water: drink half of your body weight in ounces.

I currently weigh 170 pounds, so that's about 85 ounces of water. Or about 3.5 bottles of water.

2. Walk everywhere!

If there were an exercise hall of fame, walking would be my vote for the first inductee. The health benefits are endless, you don't need any fancy equipment and just about anyone can do it.

Here's one of my favorite walking routines called the HiLo. I named it this because of the back and forth change in walking pace. It can be done over your lunch hour or at a nearby park.

Time: 30 minutes

What you will need: Comfortable walking shoes or sneakers, watch, upbeat music (optional).

Walking form:

• Upper body - chest up, shoulders back and down, chin up.
  
• Stomach - keep your stomach tight while maintaining steady breathing.
  
• Arms - will remain at a 90 degree angle.
  
• Feet - when you step, act like you're pawing the ground (heel-to-toe), push off of the ball of your foot.

Routine:
You are going to alternate between a moderate and fast walking pace. To see results you must challenge yourself, so during the fast walking parts you should be breathing hard.

MP = moderate pace, FP = fast pace

• Warm for 3 minutes by walking at a normal walking pace.
  
• FP - 2 minutes. Really pump your arms.
  
• MP - 2 minutes. You will slow down, but keep the arms moving.
• FP - 3 minutes.
• MP - 3 minutes.
• FP - 4 minutes.
• MP - 4 minutes.
• FP - 3 minutes.
• MP - 3 minutes.
• Cool Down for 3 minutes by walking at a normal walking pace.
  

Variation: Pick 8-10 of your favorite upbeat songs. Make your last song a favorite low key, relaxing song for the cool down. Each time the song changes, change your pace. Alternate between fast pace and moderate pace with each song.

Up next, How to walk your belly away...

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30-Minute Outdoor Workout for Beginners

Spring is here and there's no better time than now to get fit in the great outdoors.

The fresh air, the sun shining on your face, the beautiful colors of the trees. Nothing beats it!

According to Women's Health Magazine, "taking your workout outdoors can burn 5 percent more calories, thanks to wind and varied terrain. And fluctuating outdoor temps further increase the number of calories you torch by about 7 percent because your body has to work to keep your thermostat dialed in to 98.6 degrees."

Plus being outdoors can be an incredible stress release.

Despite all these benefits, many people are reluctant to exercise outdoors because they feel embarrassed or they simply don't know what to do.

That's why I've put together a 30-Minute Outdoor Workout for Beginners. Not only will you look like a fitness pro, you're going to burn a ton of calories doing it.

This workout contains the same principles we use in our outdoor Boot Camp Body Blast classes where we focus on quick bursts of energy and constant movement. Your workout will roughly be 45% strength, 45% cardio, and 10% flexibility. The perfect fitness mix.

Enjoy!

What you'll need: Water bottle, watch, upbeat music (recommended). Pick an area of the park where you have access to park benches, tables or a playground.

Instructions: You will alternate quick bursts of cardio-based movements such as fast-walking, jogging or running with strength exercises. The strength portion of the routine is timed so if you get tired, catch your breath and continue until your time is up. It is important that you start at a pace you feel comfortable with.

Warm-up, 5 minutes: Walk around the park at a quick pace while swinging your arms front to back. You should be breathing hard, but still be able to hold a conversation.

Bench Press Up, 1-min.: Place your hands about shoulders width apart on the back of a park bench. Slowly lower your chest (think mid to upper ribs) towards the bench and push yourself back up to the start position. Focus: Arms, chest

Variations: Alternate rounds where you keep your hands far apart and close (elbows will rub against ribs). This will target different parts of your chest and arms.

Fast walk, jog or run for 3 minutes

Tricep dips, 1-min.: Sit on a park bench and grip the bench with your hands. Slide yourself forward until your hips are off the bench. Slowly lower yourself down, keeping your elbows pointing back and your knees at 90 degrees. Once you've lowered yourself as far as possible push yourself back up. Repeat. Focus: Triceps (back of arms)

Variations: Try keeping your feet straight for more of a challenge.

Fast walk, jog or run for 3 minutes

Step ups, 1-minute (see image above): Place left foot on the bench. Using your arms to help with momentum drive yourself up until you are standing on the bench. Step down and repeat w/ right leg. Continue alternating. Make sure to keep your stomach tight. Focus: Legs, glutes, stomach

Variations: For more of a challenge do this as fast as you can. Or step up with one leg for 30 seconds and then switch the other leg for 30 seconds.

Fast walk, jog or run for 3 minutes

Repeat this entire sequence until you have reached the 25 minute mark. Challenge yourself every time to see how many rounds you can do before your time is up. Leave 5 minutes at the end to stretch your quads, hamstrings, arms and chest. Drink plenty of water.

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