Breakin' a Sweat: Uplift Studios (Manhattan)

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I can't believe it's August already!  Summer is winding down (hello, back to school posts on Facebook!) so I think it's time we got down to business in the fitness department. The holidays are right around the corner you know! Why not get that bod of yours leaned and toned before the holiday goodies hit the scene? You'll be one step ahead of the rest! 

This month, our guest contributors are going to fill you in on the best studios to work up a good sweat! We'll start with my friend Liz Barnet. Take it away, Liz!

BY: LIZ BARNET, CONTRIBUTOR

Between career demands, social obligations, passion projects and just trying to find the chance to relax a little, it's hard to imagine finding the time and the energy to dedicate to a fitness routine. In NYC, there's certainly not a shortage of options: national gym chains, small single location studios, and boutique fitness hubs abound. It can be incredibly overwhelming trying to ascertain where to even begin, and that's before you consider the hefty price tag many of these options carry.

As a Fitness + Food Coach based here in Manhattan, I know all too well how confusing it can be to approach a fitness regime at first. There can be almost too many options to consider, and then one must attempt to formulate the perfect combination of strength, cardio, agility, flexibility, and oh yeah... fun!

I feel privileged to be a part of what I consider THE place to get fit and have fun while doing it - Uplift Studios. Did I mention it's reserved for the fairer sex only?

"Uplift is a women-only boutique fitness studio offering amazing group classes, 

personal training and private events. We have been called the 'friendliest fitness studio' in town, 

and there's a reason why. Uplift is not just a place to work out - it is a place where women come to do something great for themselves in a fun, friendly and, yes, Uplift-ing atmosphere. We were founded on the philosophy that working out and having an active social life are two of the key components to creating happy, successful lives for women in New York City. Uplift is committed to 

the empowerment, support and camaraderie of and among our clients." 

-from the Uplift Studios' website

Being at Uplift is like hanging out with a group of your best girlfriends having a great time... while you are sweating out stress, building strength and endurance, and creating a kick ass body that can work hard and play hard.

In addition to personal training and special events, Uplift Studios offers two signature classes:

UPLIFTING-STRENGTH: This class focuses on utilizing heavier weights for serious strength training, while incorporating three bursts of Tabata-style, high-intensity cardio to keep the heart rate up and blast those calories.

UPLIFTING-CARDIO: This is a super high-energy, bootcamp style cardio class that alternates between cardio-based high intensity interval training and full-body toning exercises that utilize lighter weights and higher repetitions to get your muscles burning and shaking.

What this means is that with these two classes, you will be getting pretty much everything you need to reach fitness heights! They are designed to compliment one another so that you work all muscle groups and energy systems in a balanced way for the best results.

I teach Uplifting-Strength, and I consistently leave class feeling exhilarated and accomplished. I'd love to offer the readers of Strictly Nutritious a complimentary class to come see what Uplift is all about.*

If you can't make it to the studio because you aren't in Manhattan (or, perhaps, are a dude), I'll be back next week with a 15-minute at-home workout based on the principles of Uplifting-Strength! So stay tuned!

*To sign up for your complimentary first time class, go to the Uplift Studios website at www.upliftstudios.com. Click on the green "Get Uplifted" button, which will take you to our Mind Body Online portal (even if you have registered for Mind Body with another studio, you will still have to create a unique username and password for Uplift). Fill out the required information, including the payment information. Then click on the "Buy" tab and select the class option for "New to Uplift", which should show as $16 instead of the full price of $32. Then, put the code "UpliftLB" in the promotion box to receive the free class. Once you purchase it, you can then schedule your class. Feel free to use it on any instructor's class in either format. You can email me at liz@lizbarnet.com with any questions!

Liz Barnet is a Fitness + Food Coach based out of Manhattan. Liz takes fitness and food seriously - it's her life. However she knows not everyone is as pumped as she is to take a spin class before running across town for yoga, or spending all morning at the farmers' market hand-picking the best produce. Liz's specialty is making fitness and food approachable, replicable, and most of all, enjoyable. There is an overflow of information available when it comes to fitness, nutrition, health, and wellness. Eat this (but don't eat that), do this to lose 5 lbs. (but doing this will make you bulky), work out every day (or only once a week). It's no surprise that many people stick with bad habits or jump on the latest bandwagon desperately hoping for results. Liz's no nonsense approach to health leaves little room for confusion or indecision. By clearly outlining your goals, obstacles, tools, and game plan, achieving your healthiest you becomes straightforward and doable. Along the way and with Liz leading you, you may even come to find that you enjoy the journey.

The Experts Weigh In: Picking the Perfect Personal Trainer

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BY: DAVID PRADO, CONTRIBUTOR

When I worked as a personal trainer I was often asked what made me decide to be a trainer. Many people actually thought “He must be really good at working out" - like I got up one day, decided on a whim to become a personal trainer, took an online course, and here I am.

While that may actually be the case for some,  it is not the case for ALL trainers. So before picking out your trainer, best friend, and psychologist (we do all three), take some time, do some research and ask around.

Most importantly, 'stalk' your potential mate. You can learn a lot.

Here are some typical personal trainer personalities to keep an eye out for when choosing your ideal trainer...

Image courtesy of bodygeeks.com

THE BIG BOX TRAINER

First things first, ask yourself “Where am I standing?”. If you answered L.A. Fitness or any “Big Box Gym”, turn around, go to the front desk and cancel your membership. Nine times out of ten you are not likely to find anything resembling a good personal trainer at one of these places. Places like these do not center their business on offering the best workout, but rather in having the most stuff; and sometimes even that is done poorly. More does not necessarily equal better, but instead confusion, especially when first getting into a workout routine.

As a consequence of seeking out a trainer at one of these gyms, you are likely to work with a poorly educated trainer who got their certification at the equivalent of the Devry of personal training schools. This trainer will have you doing three sets of ten on every machine in the room while counting out loud, with the occasional “Great Job!" thrown in for good measure.  Honestly, a well trained lemur could do this.

But there are other things to consider at the Big Box Gyms. Most of these trainers are paid by the hour, taking just a small cut of your fee. These gyms rarely care about the how happy their trainers are or give them incentives to be better trainers. As such, these trainers do the bare minimum because they are underpaid and lacking in incentives. 

Image courtesy of mikesbodysculpting.com

BOUTIQUE GYM TRAINER

At boutique gyms your chances of finding a REAL trainer increase. Think about it, these are small mom and pop owned gyms. While they may not have the BEST facilities with all the glitz and glam, they do have the equipment to get the job done, and their trainers have a real incentive to keep you around.

Now for the 'bummer', you get what you pay for. You will not be paying Big Box Gym prices. You'll be paying a premium for the opportunity to work with a more experienced personal trainer who will give you real insight into cooking, dieting, and a healthy lifestyle. Chances are you guys will become good friends. Hell, you might even find him or her at your holiday party next year.

Image courtesy of womenhealthwebsites.com

THE CONTRACTOR

Finally we come to the elite personal trainer. This trainer went to school for this stuff. Their parents were trainers, they were an alternate on the USA Olympic gymnastics team, and they studied Exercise and Sports Science at Yale. They know exactly what to say and when to say it to get you motivated. They can give you a workout at the park with a Swiss ball and a TRX trainer that will leave you unable to go to work the next day because every muscle and tendon in your body is screaming in pain (side note - no pain, no gain).

At this point you must be thinking "WOW! That's great! Sign me up!". Well, these types of trainers do not come cheap - they are good and they know it. One hundred dollars per hour is on the low end for this type of trainer, and if you want him or her at your home, well then tack on anther fifty plus. If you are in NYC, ATL, LA or any other larger city, you can expect to drop $250 plus.

So who are you? What do you need? After personally witnessing some very dangerous “exercises” and spotting work at Big Box Gyms, I seriously warn everyone to stay away from that type of trainer / gym. But of course, keep in mind that there are exceptions to every rule.

If you find your self in a boutique gym, you are likely to find a good or great trainer but do a little research before committing. Find out what kind of person they are. Do you think you'll get along? Take him or her on a trial run “first date”. Gyms will generally give new members a free trial with the trainer of their choosing, so definitely take advantage of that. And if you are still not sure, STALK your potential mate. Oh yeah, I’m talking Facebook as well as in the gym. Trainers usually friend their clients and other gym members. Use Facebook to see if you guys have anything in common, and don't be afraid to creep around the gym, using the bench next to the trainer while they're helping other clients. Sometimes it takes only their conversation to know whether your potential relationship will be mutually beneficial.

If this all seems like too much work, my best advice is to go with “The Contractor”. Your wallet may be thinner, but so will your waist! 

David Prado is a cycling instructor at Flywheel Atlanta, personal trainer and general fitness enthusiast. On his days off, he can be found on his road bike, biking more miles than you've ever thought possible in one day. He also makes a mean mojito and dances salsa like a pro, thereby making him one of the most fascinating men in the Atlanta area.

Makely's Magic: Pump Up The Jam!

So there's this guy I know. His name is Ryan. He loves the show Honey Boo Boo. He contemplates his Halloween costume 364 days in advance. He's obsessed with Lululemon and doesn't care if anyone knows. Sometimes he carries a murse (that's a man-purse, for those of you who aren't familiar with the lingo). And you know what? He's not afraid to play a little Britney Spears in his cycling class. 

Ryan is my kinda guy.

Today, he's given us a sneak peek into his latest playlist. It's guaranteed to be a good time. I mean, this is the guy who just threw a Boy Band Ride at Flywheel Sports and dressed up like AJ from the Backstreet Boys.  I've included the pictures so you can take a break from Hurricane Sandy updates and get a good laugh.

So download these jams... hit the gym... and work out that beautiful body of yours! New music = new-found motivation!    ...And if you're stuck inside with no power thanks to Hurricane Sandy, well... enjoy your free ticket to R-E-L-A-X!

Ryan Makely is an instructor at Flywheel Sports in New York City. When he's not teaching (which is almost never), you can find Ryan flexing his acting muscles. One day you may even catch him on Broadway! Until then, you can get tickets to his FLY show in NYC at least 10 times a week by clicking HERE!

Advice From The Experts: Telling It Like It Is!

Image courtesy of flywheelsports.com

If you can't tell from the picture, this guy is serious. Grant Belton is one of those people who gets down to business and doesn't let much else get in the way of the end goal. I used to take his early morning cycling class at Flywheel Sports on the Upper East Side and by the time I walked out the door at 7 am, I felt more accomplished than I did on most days... combined. 

Grant's class is intense. He pushes you hard. But the sneaky thing about him is that he does it with such calm. He doesn't raise his voice at you. He barely inflects, to be honest. He embodies 'calm, cool and collected', and something about this low-key persona gives you that extra bit of motivation to push yourself harder than you ever have before.

That's right, he doesn't yell. He doesn't scream at you to work harder. He just quietly expects you to... and you DO.

Grant will be joining us tomorrow to offer some advice regarding diet, fitness and keeping the weight off. Grant is a longtime instructor at Flywheel Sports in New York and is also a certified personal trainer, specializing in Olympic lifting, endurance training and nutrition. After years of pushing his body to the limit, Grant has learned a thing or two that he'd like to share with you.

So stay tuned... tomorrow is bound to be intense, yet somehow relaxed. Something only Grant Belton can pull off.

Mastering Your Playlist: The Sensai's Guide to Greatness

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BY: DAVID PRADO, CONTRIBUTOR

It's easy to lose motivation while you run, bike, lift or do whatever you do at the gym. I find that keeping a fresh playlist in my iPod is the best way to get over the hump. As a cycling instructor, I find myself looking around the internet for inspiration beyond the regular mash-up blogs and SoundCloud users I stalk. If you do the same, you'll find a common trend in workout mixes. There is the (1) all metal, angry workout (generally reserved for the weight room), (2) the Lady Gaga, trendy pop charts workout (reserved for those who can't get enough of the radio already) and (3) the 'I wish I could go back to the 70's, 80's, 90's' workout (reserved for those who wish N'Sync would get back together already).

Well, as one who loves music and must please the masses every day, I try to stay away from the too angry, too trendy and too old. As you probably already know, I am partial to the mash-ups. They provide a little bit of everything for everyone.

Here are a few guidelines for impressing your friends with your mix...

Image courtesy of chronicle.su

First, never play anything currently on the radio - NEVER! We already hear too much of it. As a matter of fact, try to stay away from artists who get too much playtime, even if they have an undiscovered, little-known track. You Lady Gaga fanatics, go away! She is trendy to the point of irrelevance for my classes AND she tries too hard. Moving on...

Image courtesy of ew.com

Second, take the anger out of the music. Motivate yourself throughout your workout with music that inspires you, not yells at you! C'mon, Metallica-head, try a little Foo Fighters instead because all those guitar solos are sure to offend the yoga geeks in your workout crew.

Image courtesy of 80smusic.about.com

Third, in an effort to avoid being too trendy, make sure that you don't get too obscure. You still want a song that people will be able to recognize and relate to. Find something that you and your group haven't heard in awhile but still remember (ie. 867-5309).

Courtesy of worldofblackheroes.com

Lastly, have a good beat that flows through the playlist and doesn't change too much. Although I love Girl Talk, the guy can rarely keep the same song for longer than 30 seconds and is constantly changing the beats per minute (BPM) every chance he can get. It starts to get schizophrenic. Although you want variation in a song, no one wants to start with Fleetwood Mac and end with 2Pac. Oh yeah... and ALWAYS finish strong. A Whitney Houston remix is sure to whip you into shape for that last stretch. So much passion! And if that doesn't motivate you, then a new pair of running shoes and socks ALWAYS do the trick!

Check out my latest playlist below, created especially for you!

 

David Prado is a cycling instructor at Flywheel Atlanta, personal trainer and general fitness enthusiast. On his days off, he can be found on his road bike, biking more miles than you've ever thought possible in one day. He also makes a mean mojito and dances salsa like a pro, thereby making him one of the most fascinating men in the greater Atlanta area. To check out one of David's classes at Flywheel Atlanta, click here: David's Schedule.

Music for Monday: Lauren's 'Pick Up The Pace' Mix

Yep, it's Monday...AGAIN. Where did the weekend go? If you're anything like me, you need a good Monday morning pick up to get your mind right, so I've put together a rockin' 80's-inspired playlist to help get your day going the right way. And if you're headed to the gym, this playlist will get your body moving (it's already been tested and approved)!

Studies have shown that when you change up your workout playlist, you tend to push yourself harder because there's the element of surprise and the thrill of a new beat. In fact, you tend to workout up to 15% longer, usually without realizing it. Then there's this... if your songs contain motivational phrases like 'Don't Stop Believing' (you guessed it... by Journey) or 'Push It' (Salt-n-Pepa), your body tends to workout harder, as if subconsciously reacting to the words of the song.

Best of all, if your playlist is pumping, you body will pay more attention to its sense of sound rather than the discomfort or pain you're experiencing.

So let's get this week started off right! And just for you, I've added a bonus track that will literally make you pick up the pace!



BONUS: Duran Duran - Come Undone Mashup by DJ Funky

Advice from the Experts: Opinionated Friends in Fitness!

I have a lot of friends in the health and fitness world. So many actually that I don't have enough phalanges to count them all on! I feel selfish keeping them to myself, so I thought it would be great to let them share input and advice on the page. 

Tomorrow, we are starting things off with our first contributor... the infamous, the one-of-a-kind, the breathtakingly handsome and bilingual (yes, ladies, he's bilingual) David Prado.

Prado was my first spin instructor over 5 years ago in Athens, Georgia, where we both attended the University of Georgia. He was also on the University of Georgia cycling team. In addition to cycling, Prado worked as an AFAA Certified Personal Trainer in Athens and Atlanta. These days, you can find Prado at Flywheel, a new boutique cycling studio in Atlanta. I lovingly called him the 'Sensai of Spin' in college... so clearly this is an attempt to live up to his title.

And live up to it, he does! His classes are hard AND he has been known to yell a time or two, but the results are a testament to his madness!   ...And the music's not too bad either.

Prado's version of 'Blue Steel'... as for me, who knows.

On top of everything else, Prado is one of the smartest people I know. He's finishing his last year of law school at Georgia State and has grand plans to take over the world! He also makes a mean mojito and can salsa dance like no other (he is Colombian after all).

Look for Prado's post tomorrow!

...And if you live in the Atlanta area, check out one of his classes at Flywheel by clicking on the link below:

http://atlanta.flywheelsports.com/instructors/david-prado