Real Fitness NYC would like to thank every one involved this weekend for the
Workout to Wipeout Leukemia.
It was a great turnout for a great cause.
Workout to Wipeout Leukemia
Saturday, October 05, 2013 1:00 PM ET
Leni is a 4-month-old New Yorker who was diagnosed in August 2013 with acute megakaryoblastic leukemia (AML-M7), a rare form of pediatric bone marrow cancer. Leni's battle with cancer has its ups and downs but she's proven herself to be a strong, relentless fighter as she continues her first round of chemotherapy. Read more about Leni's story here.
Support Leni and her family by attending our fundraiser on October 5 at Hype Gym (406 2nd Ave). 50% of proceeds from the event will go directly to the The Leukemia & Lymphoma Society's Light the Night campaign in honor of Leni. Light the Night is an annual fundraising walk held in NYC to raise funds for blood cancer research and treatment. Learn more about Leni's campaign here and show your #loveforleni!!
Acute Megakaryoblastic Leukemia represents approximately 1% of all leukemias during childhood & has an incidence of 0.5% per million per year.
I gotta admit, I was especially excited for this episode of Trainer Trials. My grandfather — shout out to Frank Joseph Parry, whut whut! — was a boxer and won the Golden Gloves for all of Pennsylvania way back in the day. So, you know, boxing is in my blood. Plus, I have a lot of untapped aggression (sometimes you’ll see it come out when I lose my fifth Candy Crush life), so I was psyched to channel some of that energy into boxing. The amazing Albert Russo, an instructor with Real Fitness NYC and a Training Manager with Hype Gym, stopped by The Frisky video studio to show Julie and I some beginner boxing footwork, punches, combinations and drills. I gotta tell you guys, of all the various workouts I’ve tried over the years, boxing was by far the most fun and challenging. Like, I’m obsessed. (And my forearms were sore the next day.) Float like a butterfly, sting like a bee, bitches! Check out our workout above — and if you’re in the NYC area, give Albert a shout to set up your own training session.
watch the interview video
* RFNYC shirt printed from ooshirts.com
I have come across a lot of women that immediately put there knees on the floor to do their push ups. I'm a big advocate of male and female equality. I know some of you are so tired of hearing me say this. Ladies if your looking to stay the same and perform the same than do whatever you've been doing. If your looking to improve on your current condition then you must challenge your current condition. If you can not execute 10 push ups with correct form then theirs your challenge.
Here's what you should look to accomplish;
Lie on the floor, face down and place your hands just below shoulder level. Move your hands away from your body until your wrists are directly below your elbows. Keeping your hands in that position peel your body off the floor so we can start at the top of the movement. At the top position it may feel like your hands are too far away. Thats ok for now as we will introduce you to a lot of new feelings.
Now if you can not do push ups already then don't expect this to be easy. From the top of the push up, lower your chest, hips and knees as one solid object until your shoulders are at the same height as your elbows. In other words from your left elbow going across your back to your right elbow should be a straight line. This will be the bottom of your push up. Hold this position for a 1-2 second count then lower yourself the rest of the way to the floor. DO NOT MOVE YOUR HANDS
Peel yourself off the floor using your knees, climb back to the top position and repeat this movement 10 times. Each time lower yourself to the bottom position (elbows in line with the body) 1-2 sec count, then climb back to the top. Once you've completed all 10 reps, perform a 1 min plank at the top of the push up position.
Only do this one time, 10 reps and a 1 min plank, for the 1st week (6 days, use one day to rest). On the 2nd week repeat the entire routine 2 times each day, back to back. On the 3rd week repeat 3 times each day back to back and the 4th week, well you get it.
On the 5th week test your push ups to see what progress you've made!
Remember at Real Fitness we don't get tired, we just get stronger!
Trainers if you have ideas or tips, please add them here as well.
1 x 5= 2000
Ok the 1st two make sense but how can 1+2=2000? Or 1 x 5=2000? Reality is they can't. Explanation on the way but first let's define "reality" for the point of this article.
Reality is what exists regardless of your opinions and beliefs.
Back to our math problem. If 1+2 is meal 1 + meal 2 then it can equal 2000 calories. Spread these eating habits over a long period of time and we're on our way to obesity as well as many other health issues just waiting to pop up.
Our second math problem is 1 x 5=2000. Well if 1 is a well balanced meal and 5 is the number of times we eat that throughout the day then it could also equal 2000 calories. Since we spread those calories throughout the day our bodies saw no reason to store fat to to feed our bodies throughout the day.
Here's another example. If you were to drive from Canada to Florida it would take a lot of fuel. If your tank holds 10 gallons (I don't know about cars so if this is ridiculous then so what keep reading) and 10 gallons gets you 100 miles at some point you would have to refuel (I do know it's more than 100 miles from Canada to Florida so there). Well if cars were like our bodies and had the amazing ability to adapt to stress we could fuel up once and our cars tank would expand until it can hold more than 10 gallons. Then rude people would make fun of fat cars driving down the street. Since "reality" dictates that a car will just run out of fuel you will be forced to pull over and refuel.
Reality is that our bodies have that amazing ability to adapt to stress. So when pressed for time to meet our deadlines from work, school or both we suppress our hunger and meet the deadline. We adapt. Soon, since our bodies are so efficient, we even suppress the hunger sensation until we get home. Deadline accomplished.
Our bodies method of adaptation is to store food, like a bear before hibernation, in our bellies, between our thighs, hung from our triceps and below our shoulder blades. Yeah, deadline accomplished!
Here's another example. Those crazy bodybuilders with muscle everywhere and not an ounce of fat on them (yuck who would ever want to look like that) they store food also like a bear but they put it in food containers and drag them around like luggage everywhere they go. Silly bodybuilder.
Ok both of these scenarios are "based in reality". Question is what look are you trying to accomplish? Here's a reality, no matter your answer you need to follow the steps of that silly bodybuilder. Why? Cause they completely understand the needs of the body and the methods to manipulate the way it looks.
Oh so their not just meatheads that like to grunt and groan and set off alarms when they train at nameless gyms that will feed you bagels and pizza then tell you to burn calories on their equipment while making someone else rich.
Correct. Whether you like they way they look is irrelevant. They know how to manipulate their bodies to look how they want it to.
Ok I'm sure I had a point when I started writing. Oh yeah, you simply MUST understand YOUR nutritional needs. Yours is different from mine so don't ask me what I eat. You MUST have a detailed food journal. You MUST have a progressive weight training/cardio program based on your goals. Emphasis on "progressive" not just different but systematically increasing stress levels to give your body a reason to reconstruct itself.
Here's the last thing. You can hire who you want, personal trainer, RD, nutritionist, whomever but ultimately it comes down to you doing the work. You must take the steps necessary to define and then redefine your reality.
It's your fault!
Whatever your current fitness level is, its your fault.
I know that sounds like a negative statement but it's not. If you felt it was negative thats an automatic indicator that your not happy with your current fitness level. What are you doing about it?
Most will answer, "I go to the gym." Here's my response, "So what!" I go to the movies that doesn't make me an actor. What do you do at the gym? Even bigger than that, What do you do outside the gym?
As a personal trainer I train clients two times sometimes three times a week. Our sessions are never less than an hour sometimes more. That leaves 22-23 hours left in the day. Let's say, for arguments sake, you actually sleep 8 hours a night, that leaves...where's my calculator that's 14-15 hours left!
Here are some of the excuses i hear from that 14-15 hour time span:
1. I didn't have time to eat.
2. I had a work function so I had to drink.
3. I'm at work at 7am but I can't eat before 11.
The list goes on and on. So again I say, whatever your current fitness level is, it's your fault. Are you looking to shed pounds? What's your daily caloric intake? What's your daily breakdown of proteins, carbs, and fats? If you don't know the answer to these questions than your on the wrong track.
This doesn't mean that you have to know everything. I don't know how to fly a plane so i pay a pilot to do it for me. Hire a qualified fitness professional to guide you in the right direction. With that said, pay attention to what's required of you so that you learn how to make better food choices.
Your current fitness level IS your fault and when you say that to an athlete
The hardest thing for any human to do is change. I'm sure someone famous said that somewhere, sometime. It's hard for me to imagine that I coined that phrase myself. Regrdless of who said it 1st, it's true. If your used to doing things a certain way, it's extremely difficult to change those ways.
Personally I work daily to change the bad in me to good. Ok that's bullshit. I probably don't work daily at it, but I do, every so often, make an effort to change what's wrong with me when others are watching. There that's more along the lines of the majority of people. We try to do what's right when "others" are around. Usually strangers. Do you fart on the bus? Maybe one slips out every now and then but it's not on purpose.
So now that we've established the difficulty of change itself, let's discuss the what. What do you want to change? In my industry, when asked that question most people look at their mid section, drop their shoulders in shame and say, "This" (gesturing to unwanted belly fat). Now how did that get there? Did that belly fat jump on you as you walked into my office? Was it because you don't own a dumbbell that you shake back and forth over your head? Or maybe shoes that return energy from the blah blah blah. No. Clearly the reason for the unwanted fat is due to ingesting too much while burning too little.
If the reason is simple than shouldn't the solution be simple as well. Usually yes. The problem is that the unwanted fat, accumulated over time and you want it to go away NOW. Therein lies the difficulty.
You didn't always eat the way you eat. You used to challenge yourself. Push yourself to the limit until you got the result you were looking for. Most of you are now thinking, "Yeah, when I was in college I was a go-getter! Believe it! Achieve it! Yeah!". No. I'm talking about babies. They eat every 2-3 hours, they nap afterwards, and they challenge themselves until they get the results they are innately looking for. I don't know if you know this but babies can't walk. Some can't stand, but they stay in the fight until they CAN stand. They hold on to the rail of the crib, legs shaking, pushing and pulling their way to the top. They fall right on their butts and start all over again.
So now I ask, "What the hell happened to you?!". Why do you give up so fast now. A little burn in your legs and your ready to give up. I told you change was difficult.
You gradually started eating twice a day. You were hungry when you first did it but you told yourself you needed to get your work done. Now you believe it. Its true. Your body has adjusted to your new eating schedule. In return, you have less motivation for exercise.
So how do you gradually change back? Well put the vibrating dumbbell down, along with the breakfast and dinner meal plan. Start eating like a baby. Smaller meals spread out over the course of your day. Use common sense before scientific studies, later we can get to the specifics of things. Start working out on a regular basis. Two times a week, then three times a week, after 2 months, increase the weights that your using OR decrease the rest time in between sets. This may be the most difficult part of all in our fast paced world. Go to sleep! Your bills, problems with work, spouse and children will be there in the morning. Well maybe not the spouse, but all your problems will be there.
Exercise doesn't have to be, Up, Down, Push, Pull! If that's all your trainer has then your trainer sucks. Maybe they start you there but eventually you should be doing some very dynamic things. On the other hand if you can't do a full pushup, your legs wobble during squats and you tell your trainer, "I'm bored. Can we do something else?" then you better believe your trainer is thinking, " I'm bored can I train SOMEONE else?"
Ladies, stop whining and get stronger. Guys, stop whining and get stronger. Stop sounding like a baby. Start acting like a baby by pushing yourself until you see the results you were looking for. That's real fitness!