1. 3 Reasons Why Vasisthasana Will Make You Healthier Do you sit behind a desk all day? Not good. In fact, it can be deadly. Luckily, we have an antidote.  September is National Yoga Month, and a few Yoga instructors from the 92Y May Center will share asanas (poses) with you that they feel passionate about as ambassadors to a healthy lifestyle.  Instructor Angelina Salama kicks off our series with the Vasisthasana, a pose named after a respected Indian sage, and gives you three reasons for why this pose is good for you:
It is a great antidote to the troubles that plague our bodies as a result of our sitting at the computer for long periods of time.
It strengthens the wrists, as well as the lumbar and coccyx regions of the spine—two areas made extremely vulnerable by modern day life.
It demands a strong core to sustain the distal positioning of your limbs.
The result: a healthier and stronger body than before. Give it a try and tell us what you think!
What’s your favorite yoga pose?

    3 Reasons Why Vasisthasana Will Make You Healthier

    Do you sit behind a desk all day? Not good. In fact, it can be deadly. Luckily, we have an antidote.

    September is National Yoga Month, and a few Yoga instructors from the 92Y May Center will share asanas (poses) with you that they feel passionate about as ambassadors to a healthy lifestyle.

    Instructor Angelina Salama kicks off our series with the Vasisthasana, a pose named after a respected Indian sage, and gives you three reasons for why this pose is good for you:

    1. It is a great antidote to the troubles that plague our bodies as a result of our sitting at the computer for long periods of time.
    2. It strengthens the wrists, as well as the lumbar and coccyx regions of the spine—two areas made extremely vulnerable by modern day life.
    3. It demands a strong core to sustain the distal positioning of your limbs.

    The result: a healthier and stronger body than before. Give it a try and tell us what you think!

    What’s your favorite yoga pose?

  2. 5 Tips to Get in Shape for Fall
Now that you’ve enjoyed a summer of barbecue and ice cream, do you need a few pointers to get your body back in gear?92Y May Center personal trainer Kaylin Payne is someone who knows a few things about transforming bodies. She gave us 5 tips you can follow today:
Take your walk or run outside, while the weather is still nice.
Work out with friends. Research says you’ll likely work harder. Plus, you’ll feel better.
Write down your goals and put them in a place where you’ll see them often. Then make a plan to reach your goals. This really works.
Learn a new sport—nothing like learning a new activity to make you move.
Join a fitness challenge sponsored by your gym, job, neighborhood or town.
No pressure, but the season for wearing cool gear to holiday parties is around the corner. How are you going to get started?

    5 Tips to Get in Shape for Fall

    Now that you’ve enjoyed a summer of barbecue and ice cream, do you need a few pointers to get your body back in gear?

    92Y May Center personal trainer Kaylin Payne is someone who knows a few things about transforming bodies. She gave us 5 tips you can follow today:

    1. Take your walk or run outside, while the weather is still nice.
    2. Work out with friends. Research says you’ll likely work harder. Plus, you’ll feel better.
    3. Write down your goals and put them in a place where you’ll see them often. Then make a plan to reach your goals. This really works.
    4. Learn a new sport—nothing like learning a new activity to make you move.
    5. Join a fitness challenge sponsored by your gym, job, neighborhood or town.

    No pressure, but the season for wearing cool gear to holiday parties is around the corner. How are you going to get started?

  3. Want to do 100 reps? Follow these 3 steps! Performing 100 straight repetitions of any exercise represents a fitness milestone. But admit it—you’ll also get a big ego boost out of the deal, as well as gain a truckload of gym cred.  There’s only one problem: How do you get there? Cliff Turner, a personal trainer at the 92Y May Center for Health, Fitness & Sport, gave us three tips for entering the 100-rep club:
Perform a target exercise, like push ups, for as many reps as possible within a specific timeframe. Ten minutes should be sufficient.
You can take breaks during those 10 minutes, but remember the objective—as many reps as you can.
Dedicate one day to this routine and perform your regular workouts that involve your target exercise throughout the week.
Turner doesn’t want you to feel punked by 100 reps. “You can think of it as 10 reps each minute for 10 minutes,” he says.
Placing your muscles under reasonable stress for one day each week, while allowing for sufficient active and passive recovery time, will increase your stamina. Even if you can’t perform 100 straight repetitions after following this regimen, you’ll likely find that you can knock out more reps than before. Turner is currently using this technique to perform deadlifts. 750 times.

    Want to do 100 reps? Follow these 3 steps!

    Performing 100 straight repetitions of any exercise represents a fitness milestone. But admit it—you’ll also get a big ego boost out of the deal, as well as gain a truckload of gym cred.

    There’s only one problem: How do you get there?

    Cliff Turner, a personal trainer at the 92Y May Center for Health, Fitness & Sport, gave us three tips for entering the 100-rep club:

    1. Perform a target exercise, like push ups, for as many reps as possible within a specific timeframe. Ten minutes should be sufficient.
    2. You can take breaks during those 10 minutes, but remember the objective—as many reps as you can.
    3. Dedicate one day to this routine and perform your regular workouts that involve your target exercise throughout the week.

    Turner doesn’t want you to feel punked by 100 reps. “You can think of it as 10 reps each minute for 10 minutes,” he says.

    Placing your muscles under reasonable stress for one day each week, while allowing for sufficient active and passive recovery time, will increase your stamina. Even if you can’t perform 100 straight repetitions after following this regimen, you’ll likely find that you can knock out more reps than before. Turner is currently using this technique to perform deadlifts. 750 times.

  4. Workout like a superhero! Have you ever seen gym rats who do bench presses and curls all day, but can’t do something as simple as this?  What’s the use of having a superhero’s body if you can’t do super stuff?  92Y May Center personal trainer Cliff Turner wants to help men and women use their muscles for good with his new Superhero Fit series on the May Center’s Facebook page. Catch a new post every Thursday; the first entry’s already live! You feel us, bro?

    Workout like a superhero!

    Have you ever seen gym rats who do bench presses and curls all day, but can’t do something as simple as this?

    What’s the use of having a superhero’s body if you can’t do super stuff?

    92Y May Center personal trainer Cliff Turner wants to help men and women use their muscles for good with his new Superhero Fit series on the May Center’s Facebook page. Catch a new post every Thursday; the first entry’s already live! You feel us, bro?

  5. Take your Yoga practice back to its roots—outdoors.Margarita Manwelyan, a 92Y May Center Yoga instructor, says that Yoga was born out of nature, so think of outdoor Yoga as going back to its roots—which in Margarita’s case means finding a rooftop.

    Take your Yoga practice back to its roots—outdoors.

    Margarita Manwelyan, a 92Y May Center Yoga instructor, says that Yoga was born out of nature, so think of outdoor Yoga as going back to its roots—which in Margarita’s case means finding a rooftop.

  6. Look like an athlete: The ‘200’ Workout “Two hundred or as many reps as possible” [or AMRAP] was 92Y May Center personal trainer Cliff Turner’s response when we asked him how many reverse-grip barbell push presses he intended to do. Of course that made us curious enough to follow Cliff around and take notes on his entire workout, a metabolic resistance training routine that will help him grow muscle and build endurance at the same time:
For 10 minutes: Reverse-Grip Push Presses, – 200 reps or AMRAP
For 10 minutes: Cable Triceps Extensions, – 200 reps or AMRAP
For 10 minutes: Cable Biceps Extensions, – 200 reps or AMRAP
For 20 minutes: Sliding Mountain Climbers, – AMRAP
Yeah, definitely a beast-level workout. Cliff says you should increase the amount of weight used if you can crank out more than 200 reps. Rest 90-120 seconds before starting the next set.
While the clock never stops during the 10-minute exertion intervals, you should feel free to stop and then continue your reps at any point. Cliff strongly suggests that newbies to this routine should cut the time and target reps in half, if not more.  Cliff also recommends that well-conditioned athletes and fitness thrill seekers can replace the exercises with functional movements like deadlifts, burpees, pull-ups and cleans.  Looking for more routines? The May Center’s Facebook page regularly features exercises with varying levels of sanity.

    Look like an athlete: The ‘200’ Workout

    “Two hundred or as many reps as possible” [or AMRAP] was 92Y May Center personal trainer Cliff Turner’s response when we asked him how many reverse-grip barbell push presses he intended to do.

    Of course that made us curious enough to follow Cliff around and take notes on his entire workout, a metabolic resistance training routine that will help him grow muscle and build endurance at the same time:

    • For 10 minutes: Reverse-Grip Push Presses, – 200 reps or AMRAP
    • For 10 minutes: Cable Triceps Extensions, – 200 reps or AMRAP
    • For 10 minutes: Cable Biceps Extensions, – 200 reps or AMRAP
    • For 20 minutes: Sliding Mountain Climbers, – AMRAP

    Yeah, definitely a beast-level workout. Cliff says you should increase the amount of weight used if you can crank out more than 200 reps. Rest 90-120 seconds before starting the next set.

    While the clock never stops during the 10-minute exertion intervals, you should feel free to stop and then continue your reps at any point. Cliff strongly suggests that newbies to this routine should cut the time and target reps in half, if not more.

    Cliff also recommends that well-conditioned athletes and fitness thrill seekers can replace the exercises with functional movements like deadlifts, burpees, pull-ups and cleans.

    Looking for more routines? The May Center’s Facebook page regularly features exercises with varying levels of sanity.

  7. #TuesdayTip Know what to eat for spring Tired of being laughed out of produce joints when you ask for a fruit or vegetable that’s been out of season for nine months?Daniela Neman, a nutritionist at Mount Sinai Hospital who also has a nutrition counseling practice at the 92Y May Center for Health, Fitness & Sport, provides an in-season produce chart for spring that will make you look like a produce professional wherever green food is sold.

    #TuesdayTip Know what to eat for spring

    Tired of being laughed out of produce joints when you ask for a fruit or vegetable that’s been out of season for nine months?

    Daniela Neman, a nutritionist at Mount Sinai Hospital who also has a nutrition counseling practice at the 92Y May Center for Health, Fitness & Sport, provides an in-season produce chart for spring that will make you look like a produce professional wherever green food is sold.

  8. So, the correlation between yoga and Passover is not obvious to you?  It’s not surprising, says Judy Fuhrer, a 92Y May Center yoga instructor who weaves Jewish principles into her daily yoga practice. Fuhrer is currently writing The Yogadaha, a guide that aims to fuse Seder and Yoga Sutra.  While Passover observes the Jews’ freedom from physical bondage, Fuhrer says the holiday also encourages thoughts about achieving personal freedom from bad habits, physical limitations and other barriers that could prevent you from being your best.  Fuhrer describes the union of Passover and yoga even further:

“[The] purpose is to unite the body, mind and spirit for health and well-being. Through a regular practice of connecting yourself to Yoga postures, and Kavanah (good intentions/prayer), you will experience a powerful way to relieve the stresses of modern-day life.” 

Who’s up for a Passover yoga class next year?

    So, the correlation between yoga and Passover is not obvious to you?

    It’s not surprising, says Judy Fuhrer, a 92Y May Center yoga instructor who weaves Jewish principles into her daily yoga practice. Fuhrer is currently writing The Yogadaha, a guide that aims to fuse Seder and Yoga Sutra.

    While Passover observes the Jews’ freedom from physical bondage, Fuhrer says the holiday also encourages thoughts about achieving personal freedom from bad habits, physical limitations and other barriers that could prevent you from being your best.

    Fuhrer describes the union of Passover and yoga even further:

    “[The] purpose is to unite the body, mind and spirit for health and well-being. Through a regular practice of connecting yourself to Yoga postures, and Kavanah (good intentions/prayer), you will experience a powerful way to relieve the stresses of modern-day life.”

    Who’s up for a Passover yoga class next year?

  9. Want to be fit? Let your mind be your boss. Here’s a fitness motivation message from Jake Allyne, a personal trainer at the 92Y May Center for Health, Fitness & Sport.  Speaking of mind over body, this photo was taken during Jake’s workout routine, which included performing five deadlifts with 70 percent of his one-rep max, every minute, on the minute, for 20 minutes straight.  You can find more of our personal trainers’ workouts on the May Center’s Facebook page.

    Want to be fit? Let your mind be your boss.

    Here’s a fitness motivation message from Jake Allyne, a personal trainer at the 92Y May Center for Health, Fitness & Sport.

    Speaking of mind over body, this photo was taken during Jake’s workout routine, which included performing five deadlifts with 70 percent of his one-rep max, every minute, on the minute, for 20 minutes straight.

    You can find more of our personal trainers’ workouts on the May Center’s Facebook page.

  10. Why you need to break up with your sofa—now Still haven’t gotten around to breaking up with your sofa so that you can see more treadmills? What if we told you that sitting around is taking away the best years of your life? The World Health Organization says that physical inactivity is the fourth leading risk for global deaths. Need another compelling reason to move on? Dr. Jordan Metzl, a sports physician at the Hospital for Special Surgery and author of The Exercise Cure, presented a slide during his recent 92Y talk that summarized how researchers found exercise to be just as effective as medicine in treating many life-threatening diseases.  By the way, the 92Y May Center’s Facebook page can help you with that split, and perhaps help you live longer.

    Why you need to break up with your sofa—now

    Still haven’t gotten around to breaking up with your sofa so that you can see more treadmills? What if we told you that sitting around is taking away the best years of your life? The World Health Organization says that physical inactivity is the fourth leading risk for global deaths.

    Need another compelling reason to move on? Dr. Jordan Metzl, a sports physician at the Hospital for Special Surgery and author of The Exercise Cure, presented a slide during his recent 92Y talk that summarized how researchers found exercise to be just as effective as medicine in treating many life-threatening diseases.

    By the way, the 92Y May Center’s Facebook page can help you with that split, and perhaps help you live longer.