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.
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.
#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.
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?
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.
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.
May Center personal trainer Jake Allyne
Did you fall off the fitness wagon yet?
If there’s any truth to the 2007 study by British psychologist Richard Wiseman, which says 88 percent of those who set New Year’s resolutions fail, there’s a chance you’ve already ditched your gym appointment for the sofa by now – and we’re only halfway through January.
So how do you become a member of the 12 percent who walks the talk?
92Y May Center personal trainer Jake Allyne says the biggest challenge is to just get through the first two weeks.
“A popular saying is, ‘the hardest part about working out is getting to the gym.’ Yet I always see the gym during the first two weeks of January packed with people who ate plenty of food over the holidays, felt guilty afterwards and then made healthy New Year’s resolutions,” Allyne says. “I think the hardest part is not falling off the wagon during the first two weeks.”
In other words: make working out a habit. Whether you need more or less time, there’s plenty of science that supports the development of good habits to make personal changes.
Allyne’s additional advice: “Getting up and moving on a daily basis helps you to live a healthy lifestyle throughout the year, which means you can eat guilt-free on almost any occasion – including the holidays.”
Okay, pick up that gym bag again!
The 92Y May Center for Health, Fitness & Sport posted a tuck and L-hold combination exercise on its Facebook page featuring Mr. Abs by Jake, personal trainer Jake Allyne.
In case you’re dying to impress your neighbors by doing one, 92Y Gymnastics and Physical Education Director, Katera Noviello, recommends performing three prerequisite exercises:
A few of the personal trainers at the 92Y May Center for Health, Fitness & Sport appear to have a fascination with showing off their backs this summer.
First Coach Kaylin bared her shoulder blades to promote her May Center Facebook series Get Kaylin’s Back, then Jake Allyne – the Abs by Jake guy – didn’t want to feel left out so he struck a shirtless pose to support Kaylin’s series, and now trainer Julian Singer (above) gave his back to the camera.
You should know that Julian is 57 years old.
WHAT STRENGTH LOOKS LIKE
This is David Simmons, fitness coordinator at the 92Y May Center for Health, Fitness & Sport, offering his impression of a flag for the camera. No big deal.
Okay seriously, this photo has not been shopped. Performing flagpoles requires a ridiculous amount of total body strength so think twice about trying this stunt at home. However, David and the personal training team can help you develop your own version of ridiculous strength.