Training run by former pro athletes
nutrition
Shop smarter for groceries while you are in fitness training
Jan 26th
Looking for best places to shop for most affordable groceries in NYC for your fitness goals?
We are giving you the favorite places of our clients:
FreshDirect – it is easy to order online, they deliver to your door and have great prices.
Fairway Market – It is like Whole Food but much much cheaper. Great prices and great quality and selection of foods.They have great selection on healthy organic fitness snacks.
Trader’s Joe have great prices, good selection and three locations: Union Square, Chelsea and UWS
Do you like to eat fish? Best fish is from Chinatown fish markets.
If you are really on budget but involved into fitness and dedicated to get healthy and eat good but you have not so much money we recommend Western Beef on 16th street between 9th and 10th. Avenue and Chinatown food markets.
Good luck with your healthy shopping options and let us know if you have any suggestions.
Get lean definition and overcome winter cravings
Jan 21st
Today in NYC we have snow and cold weather, days are shorter and all of those components influence our fight with fat cells. When temperatures drop, our body responds by releasing hormones to stimulate the appetite. Suddenly we feel more hungry. Natural mechanism that is embedded in our body urge us to eat more to generate heat and warm up. Thus we crave food. It is not fun!
In winter also we release less “feel good” hormone or “happy” hormone serotonin that negatively effects our mood and cravings for carbohydrates. Many people have New Year resolution going on but the fact is that all components work against us in winter months. In short we struggle to control our appetite in colder weather. Here are few tips from me that will get you lean definition and help you overcome winter blues.
Include protein in each meal
Do you know that it takes more energy to digest the protein than an equal calorie serving of fat and carbs and will keep your body heat mechanism working longer. Protein based meal trigger fullness and we have less often cravings for carbs.
Eat often but healthy
In order to avoid carb cravings eat often but healthy. If you get hungry, go ahead and eat, but stay healthy.
Add heat producing ingredients to your meals
Here in New York almost every food place has red-pepper flakes that we can spice our food with.
You can add chillies, black pepper and curcumin to your food and it has been shown that those ingredients will increase heat production warming you up in winter months and burn more calories. Spice up your meals and enjoy the extra heat that will add up to your effective strategy to keep you lean in cold months.
Curb your appetite and boost your immunity
Dec 17th
Curb your appetite during winter cold months here in New York City. The more you train, the less you will want to eat. Exercise restores the sensitivity of the brain neurons which control satiety.
Boost your immunity during cold weather naturally. Drink peppermint tea! According to researchers at Czech University of life sciences. Drinking peppermint tea will ward off infections. And it does taste good.
Stay warm. Keep healthy. Keep happy.
Your personal trainers.
IRON MAN PANCAKES! The best fitness breakfast
Feb 8th
Hi guys,
nothing better to wake up in the morning and have a huge protein packed breakfast that will refill your muscles and help you start the day right.
Well it is a Valentine Day soon and I figured out we are going to make an IRON MAN breakfast for your loved ones.
I made it super simple, so you can make it not just for Valentine day but from now on you can make it every day. We do not have so much time here in New York to make a big breakfast, that’s why I made is so simple and fast.
Iron Man Pancakes
Ingredients
4 egg whites
1 cup oats
1 scoop protein powder vanilla or chocolate
Fat Free cooking spray
2 packs splenda or stevia
Preparation
In your blender, mix the 4 egg whites, oatmeal, 1 scoop protein powder, 2 packs splenda or stevia. Blend for 1 minutes until the batter is done.
Preheat your pan on middle temperature. Once hot, use a ladle to pour one scoop of batter onto the pan.. Once bubbles appear on surface, flip the pancake to the other side for 1 minute.
You can now dress your pancake with some granola or the fruit you like (berries, kiwis, etc..)
Not just that your partner will love you but your muscles will be in love with you too!
START YOUR MORNING RIGHT with the IRON MAN PANCAKES. I start my day eating pancakes. Let me know what you think and when you try it, let me know.
Vitamins and your health: Protect your health
Oct 26th
I’ve been reviewing the latest medical literature on vitamins in last time and new research reveals how vitamins can affect our health.
New Vitamin Research Reveals:
1. Low Vitamin C levels are linked to being overweight. In a study of 118 adults those people, especially women, who had reduced levels of Vitamin C in their blood had higher body mass index, higher body fat percentage, and larger waist sizes.
2,. They also found low plasma Vitamin C in women to be associated with reduced amounts of adinonectin, an important hormone associated with diabetes and heart disease.
3. Moreover, 1/3 of Americans have reduced levels of this critically important vitamin.
4. In an associated project it was found that Vitamin C may protect against arthritic changes in your knees.
5. Low Vitamin D levels are now linked to high blood pressure. Another new study points to a link between vitamin D levels and cardiovascular health, especially high blood pressure. According to the authors, “This finding has public health significance, as vitamin D levels can easily be increased by sun exposure or vitamin D supplementation
6. A new study again highlighted the effects that broccoli reduces your risk of all cancers and especially the risk of aggressive prostate cancer.
In this new study of 30,000 people, it was discovered that a higher intake of broccoli and cauliflower had a very strong protective effect.
Men who ate broccoli and cauliflower especially had a great benefit in reducing the risk of prostate cancer. And they also found a benefit in cancer reduction from consuming spinach.
Guys, take your vitamins, eat broccoli and spinach, exercise, reduce your stress levels and you are on the good way to stay healthy.
Achieve 400% more muscle growth with the right post-workout nutrition
Dec 29th
In last edition of Inside Fitness Magazine you can read my article:
NUTRIENT TIMING: Achieve 400% more muscle growth with the right post-workout nutrition
Benefits of the right nutritional approach
Dec 29th
Nutrition is an amazing topic. It is my passion. It is base of everything, base of our life.
In 2006 I will write on following topics:
Diet trends in 2006. Latest nutrition info on healthy eating.
Fad diets and how to recognize them.
Diet pills scams. Supplements that will work for your weight loss diet.
How to nourishe and protect cells, tissues, and organs in the body with the specific purpose to guard against the ravages of aging each day of your lifespan.
How to enhance uptake of nutrients from the gut into the bloodstream and body for maximum anti-aging benefits.
Healthy eating in New York City.
Most important vitamins and minerals to take.
Why is next best thing to working with your own personal trainer?
How to maintain normal inflammatory responses in the body.
How you should feed and protect the brain with DHA and EPA. Protect memory loss.
Superior DNA protection against damaging free radical attacks by providing the body with important antioxidants and phytonutrients such as alpha-lipoic acid and catechins.
Protect your cell health with an antioxidant defense network.
Protect cardiovascular health with a comprehensive blend of omega-3 fatty acids and other nutrients.
How To Provide comprehensive bone nutrition support. All you need to know about bone nutrition support.
How to promote healthy immune function and boost immune system with the right nutrition.
Right weight training for maximum results.
Support normal blood sugar metabolism.
How you can correct nutritional deficiencies.
As you can see there are many topics I plan to write about in 2006, but I gave you a small preview.
