The Fitness Guru

photo by Etienne Frossard

The Fitness Guru is delighted to announce the lease of an 8,000 square foot retail space in DUMBO to create a brand new, cutting edge health and fitness center. The studio, developed in partnership with Bike Brooklyn, also of DUMBO, will offer the burgeoning neighborhood group fitness classes, Bike Brooklyn’s branded style of indoor cycling, personal training, and Pilates. It will also include physical therapy and will integrate the very best and latest in fitness technology. In addition to serving the fitness needs of the DUMBO community, The Fitness Guru will work with local Brooklyn vendors to provide members with nutritious dietary options.

We are extremely excited for what we are building and will post pictures and videos as the project develops!

HOWEVER

PLEASE take a moment to help those who helped build up this neighborhood and turn it into the thriving arts, business and residential center it has become! Sandy hit the neighborhood hard. Please take a moment to help DUMBO businesses get back on their feet:
(click here)

Helping DUMBO Businesses

Here is a quick video on alignment and activation. Honestly, once you start to understand this, you’ll notice some changes pretty quick.

As always, any questions, hit me with an email at michael@fitnessgurunyc.com. I always respond…….unless you ask how you can lose 25 pounds in two days……that’s not my thing…..

Someday, you will be able to tell your grandchildren that in the olden days, you could go to a special store where you could buy 64 ounces of soda in one single container. Their eyes will bulge and their jaws will drop. Or they will simply give the same weary look my kids give when I explain typewriters.

New York’s Mayor Bloomberg has proposed banning the sale of more than 16 ounces of any drink that has more than 25 calories per 8 fluid ounces. So no more 24 ounce Cokes. No more party bottles. No more. Done. The ban does not effect drinks with artificial sweeteners. (article continued below)

The reaction to this has been swift and amusing coming from all sides simultaneously– not the least amusing side note being that the Governor of NY, Andrew Cuomo, suggested the same week that restrictions on marijuana be eased.

Personally, I think it is a bad idea. Not because these drinks are fine and anyone should be allowed to enjoy them. I think that these huge drinks, some of which constitute several servings in one container, are a major factor in our present obesity epidemic. But as soon as you tell a group of adults, particularly New Yorkers, that they can’t have their precious sugary beverage, they become like a group of children who tantrum because they can’t have candy. And why is that?

Because sugar is a drug.

Go ahead– write your comments and disagree. The point that I have found most distressing in the midst of this debate is just how much adults have rationalized consuming these beverages. It’s not that they feel it’s a healthy alternative– it’s that they genuinely don’t understand the scope and the crisis that we are facing regarding our own health. I have heard “It’s not that big a deal” over and over again.

If you want to take action, Mayor Bloomberg– and I applaude you for at least caring enough to make health an issue– tax the hell out of the sodas. Cigarettes are taxed. Booze is taxed. And people go along because it’s the sin tax. Obesity and the health-related issues that go along with it are already straining the health care system. And as the population gets older and heavier, that strain will only grow.

So let grown ups buy their Big Gulps. Tax it and use that money to educate the entire population. The soft drink companies spend millions of dollars annual on both marketing and the development of a beverage that will hook you as a consumer. Let’s build a war chest to educate everyone regarding the pitfalls of poor nutrition. Plus, many health groups would point out the statistics that taxing cigarettes cuts down on consumption. If you want to ban sales, ban the sale of large containers to children, the same way the sale of cigarettes are banned.

Who remembers the Tobacco Master Settlement Agreement? If junk food companies and restaurants can make billions in profits at the expense of our health and the health of our children, shouldn’t they be doing something to help prevent the crisis? They won’t do it on their own.

So thank you Mayor Bloomberg, for creating the conversation. But now it’s time to step back and actually come up with a solution that will help to solve the problem.

Rock on!!

‘Tis that time of year!! Free Pilates classes all summer long, hosted by the Brooklyn Bridge Park Conservancy and The Fitness Guru.

Classes meet on Tuesday nights at 7pm, at the BIG meadow right next to Jane’s Carousel, in the shadow of the Brooklyn Bridge. The cost again is FREE!! And the class is open to all levels!!

Come and play with us!!

Did you know?….

I’m always pressed by people who want to know what they need to do for the bare minimum of fitness. Of course, many ask how to train for marathons. But there is always someone who says “do I have to do ALL that??”

So here it is…. (continued below)

According to the Center for Disease Control (CDC), adults need a minimum of 150 minutes of moderate-intensity aerobic activity in order to improve overall health and fitness, and reduces risks for many chronic diseases. Moderate-intensity exercise is defined by activities as simple as brisk walking.

Before you launch into “OMG 150 MINUTES!! THAT’S CRAZY!!”, do the math. That comes out to 21 minutes and 25 seconds a day. So for 22 minutes every day, you need to walk briskly in order to improve your overall health.

Now, that might not seem like much, but many people aren’t even aware of how little they move in the course of a day. Our lives have become very simplified by technology. Consequently, it is absolutely essential that you become more aware of your daily activity.

The best part of the CDC’s information is that the 22 minutes (I’m optimistically rounding up) don’t have to be done all at once. You can break it into sections.

So……

Tomorrow at lunch time, find a place to eat that is an 11 minute walk from where you are at that moment– if you make your own lunch, pack it up for a little picnic. Take the 11 minute brisk walk, have lunch, and then……walk briskly back.

It’s that simply. But you have to do it. Do it. You’ll feel great.

If you have any questions about your health and fitness, shoot me an email at michael@fitnessgurunyc.com. I love questions! That’s why I’m here.

Rock on!!

We all try to do the right thing. Time and again, I will ask people, “which is healthier, an apple or a Snickers bar?” There isn’t much confusion. As tempting as the Snickers bar might be, we all know that the apple is the healthier choice. The problem is that we are offered so many choices throughout the day that, if we’re not careful, we can be making bad choices without even knowing it.

Take, for example, heading off into a restaurant. There are certain words that we recognize as healthy: salad, smoothie, grilled etc. We hear those words and immediately think, “ah, that’s a healthy choice.” And we try to teach our kids to recognize the same words as being preferable food choices.

So what happens when it turns out that one of those “healthy” buzz words is actually packing more sugar than you know what to do with? All of the sudden, a healthy snack could turn into two or three days worth of dessert.

Diets that are high in sugar can lead to weight gain and various weigh-related diseases like diabetes, high blood pressure and heart disease. To address some guidelines, women should probably keep their sugar intake to 25 grams per day; men to 37.5 grams per day; and children to roughly 6 grams per day.

So MIchael and Elle decided to have a look at a very popular smoothie to see how much sugar is in each serving. As Elle mentions, smoothies are drinks with fruit and vegetables– sounds healthy, right? But have a look and see just how much sugar can be found in these smoothies…… and before you watch, take a little guess, knowing what you now know about recommended daily intake.

For more healthy ideas, join the Fitness Guru community on Facebook. And if you have any questions about family health and fitness, shoot me an email at Michael@fitnessgurunyc.com and Elle and I will try to answer it in an upcoming video.

Rock on!!

As most parents know, getting our kids to drink water can be a little difficult at times. One reason is that water spends far fewer dollars on marketing than most carbonated sodas. Another is that, in the grander scheme of taste spectrums, water can come across as boring. And that makes perfect sense– soft drink companies spend millions to develop tastes that keep consumers coming back for more.

So in an effort to make water a little more fun, Michael and Elle experiment with some natural flavors. Check it out……. and if you have your own creative ideas to make water more enjoyable, shoot me an email at dad@fitnessgurunyc.com.

As many of you may have heard by now, Paula Deen, the celebrity chef known for her Southern menu of high-fat cooking, has come forward to announce that, not only does she have Type 2 Diabetes, also known as “adult onset” diabetes, but that she is also partnering up with Novo Nordisk in a campaign to promote their diabetes drug, Victoza.

Hmmm…..where to begin?……

We could begin with the fact that Ms. Deen has kept her condition quiet for a few years. Certainly, it is a personal issue and need not be discussed publicly. That is, until it is time to collect a check from a major pharmaceutical company.

We could begin with the fact that she continued pitching her brand of cooking– high-fat and high-sugar– when her condition could have prompted her to come forward and help create a change in the way many people view their plates and indulge their palates.

We could start by saying that she is the victim here and that the diet does not necessarily cause diabetes, that there is a genetic factor that must be taken into account.

Here’s where I’ll start: yes, there is a genetic factor and it is unfortunate when people develop this illness later in life. But serving up a menu of buttermilk fried chicken is beyond irresponsible. If there are individuals, Ms. Deen included, who are genetically predisposed to type 2 diabetes, then her manner of culinary expertise is the equivalent of a loaded cross bow– may not kill ya, could kill ya but maybe not. And her response to the accusations of irresponsibility? “I always preach moderation, y’all!” As if adding her li’l southern “y’all” is just going to make it so damn cute, well, hell, let’s just drop the whole thing. We’re talking about high fat and sugar contents. Moderation is pretty tough with these substances that our brains crave. And once our taste buds become trained to seek these foods, it becomes even harder. So the idea of a great frisee salad with a side of buttermilk fried chicken is pretty amusing.

No, this irresponsible individual decided to keep right on serving up her Southern cuisine, avoiding the high road and the ability to initiate change. That is until she is given the opportunity to make some money pitching Victoza. Hey, anybody mention that FDA has warned about possible thyroid cancer in animal studies? I know, I know– the animals were probably going to get thyroid cancer anyway so a little bit of the old drug, in moderation y’all, ain’t going to do all that bad, will it?

Anthony Bourdain, another celebrity chef with no shortage of opinions, went off the deep end about Deen. “I would think twice before telling an already obese nation that it’s okay to eat food that is killing us,” he told TV Guide in an interview, calling her “the worst, most dangerous person to America.” I love Anthony Bourdain. But it’s a bit much. I don’t think she is the worst. In an age of ponzi schemes, it seems like she has stumbled onto a culinary cash cow– selling the poison and the cure.

But what do you think? Time for a poll…..

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‎“I hated every minute of training, but I said, “Don’t quit. Suffer now and live the rest of your life as a champion.”"- Muhammad Ali

Today is Ali’s 70th birthday! A tip of the hat to the Greatest, a man whose athletic achievements are so famous that they need no mention on this page. He has been called by many the most famous person on the planet. If that ain’t the truth, it certainly is close.

In an attempt to celebrate the man, I searched for a quote to post on the Fitness Guru Facebook page and I came up with the one above. The man has had many, many famous quotes, but this one hi me hard this morning, I think, perhaps, because we are still in the midst of the Resolution Revolution.

Here’s the thing about working out: it just isn’t pleasant. Not in the traditional sense. Sure, there is the endorphin high (and my friend Chris writes about the biochemical effects of exercise brilliantly in his book, The Athlete’s Way). But for the little investment that you make working out on a regular basis, you will feel better. The effects of exercise on every aspect of your life are tremendous: more energy, less pain, even psychological benefits like…..what’s that word?…….joy!

So maybe you won’t be calling yourself Champion for the rest of your life (but you should). The quality of life will be improved greatly simply by exercising. So as we get deeper and deeper into the Resolution, and all your friends who started out the year with the very best of intentions start to drop by the wayside, remember the words of the Greatest. Have a workout or two where you don’t care about calories or burn or sweat. Do it just to get the blood flowing. Your body will thank you, your mind will thank you. And, most importantly, it will keep you solidly on track this year, making it the healthiest year of your life.

Rock on!!

Okay. Here we are. 2012.

What’s your Resolution?

I’m not going to bore you with the statistics on Resolutions and how many people drop their health and fitness Resolutions before the end of January. There really is no need: you all have friends who you have watched make and break those promises. You may have made the promises to yourself, only to decide in the first few weeks of the year that life was better without being burdened with all those chains.

But the start of the New Year is a brilliant time to turn over a new leaf. Here’s the catch: the leaf is delicate and if you turn it over with a big iron fist, it’s going to tear (oooooh imagery!). Most of us will come out of the gate way too fast and burn up just as quickly. We try to change everything we are eating, we try to workout far beyond our personal capacity, and the reward at the end of the day is exhaustion and a sense of defeat.

So enter Zen. We all know Zen. It’s that thing where you sit and stare at a stream.

Well, yes, but a little bit more. Zen is a school of Buddhism and the word itself is a derivation of the Sanskrit word for “meditation”. Part of the Zen practice is a voyage of introspection, discovering the nature of oneself. It is a slow and patient journey, one that leads the practitioner to enlightenment. Here’s the catch: there is no time line for enlightenment. If you wanted to enroll in a 12-week course in Zen meditation because the teacher promised enlightenment at the end of 12 weeks, I’d say stay away. That’s not the nature of the beast.

So how does that relate to your Resolution? We tend to attack our Resolutions like a hungry animal. We are driven by some sense that we are lacking something, some quality (think “thin”) and assume that if we take all our energy and throw it in some direction, we will attain that missing element. It’s firing a shot gun at a target while blindfolded. Some people who are patient enough will keep firing the shotgun and eventually hit something. But most of us lose our patience.

I had an interesting talk with a young woman the other night. She had just had a baby eight weeks ago and she and her husband decided to sign up for personal training sessions at their local gym in order to get in top shape for parenthood. Her husband wanted to take off a few pounds around his middle (let’s call it his sympathy belly) and put on some upper body muscle. She wanted to 1) recover from the physical exhaustion of pregnancy and childbirth and 2)prepare for her first half marathon she is going to run in May. Excellent goals for both of them. The trainer had them doing exactly the same workouts, which consisted of heaving around lots of weight.

What?

Yup. So she is tired and sore and ready to throw in the towel, while her husband, somewhat less frustrated, is hoping that he will get the results that he is paying a great deal of money to have.

This is a situation where the trainer is blindfolded and firing a shotgun at the clients, hoping that his particular pattern of training will help them achieve their goals.

Ain’t going to happen.

Back to Zen. The first step is patience. It doesn’t take any sort of thought or plan to get out of shape. We can do that very easily. But to get yourself in shape takes a great deal of thought and knowledge, both of the science itself and of your own body. You don’t have to enroll in any sort of graduate program, but you do have to become more introspective. Most people will say that they eat healthy, but when pressed, have no idea how many calories they consume daily; rarely get their recommended intake of fruits and vegetables; miss out on all the joys of fiber; and tend to snack as though the snacks don’t count. Workouts are an all-or-nothing affair that leave them depleted and drawn to all the wrong foods when they sit at the table.

So the three steps to the successful Resolution:

1. Journals. Keep track of what you eat by writing it down. Yes, there are apps you can use to track your food, but most of us will never open the app as often as we open our mouths. Go the old fashioned way and write it down in a notebook with a pen. Then seek the advice of a nutritionist who can help you sort out the patterns you have created and give you a little guidance as to how to change course. Don’t get involved in someone who wants you to visit every week for the next 400 weeks. That isn’t necessary. What you need are some simple steps to get you on the right track. It’s all about a little education.

2. Spend some money on a skilled trainer. And buyer beware. You know that uneasy feeling you get when someone is trying to sell you a car and it just doesn’t seem right? Do you buy the car? Well, just because someone has pumped up biceps and a wash board stomach doesn’t mean that they are a quality trainer who can help you with your personal situation. Ask question, take a trial session. And if it doesn’t feel right, speak up or move on. Otherwise, you’ll end up deflated and depressed like my new mom friend.

3. Patience. I can’t stress this enough. It took you a while to get out of shape. It’s going to take a while to get into shape. Don’t expect huge changes in a few short weeks. In fact, if you have huge changes in a short period of time, you are far more likely to snap back like a rubber band and find yourself in exactly the same position next January. Create a three month fitness schedule for yourself. Try to vary the workouts across the board: take a class, throw a frisbee…..it’s not just logging mindless hours on a treadmill. Place the workouts at times when you know there is little chance you will have to reschedule. But set it up for yourself in advance, so you see the path that you are going to follow. This is going to make it far less likely you will consider each workout an all or nothing event.

And if you have questions, hit me with them, sooner rather than later. Nothing worse than fitness frustration. michael@fitnessgurunyc.com

Rock on!!