If you were stuck on a deserted island (or at home) with only one piece of exercise equipment what would it be?

At some point every trainer, coach, athlete, or fitness enthusiast has been asked, “if you were stuck on a deserted island with only one piece of equipment what would it be?”  Well right now many of us are living that while stuck in our homes with little equipment. For me the answer to that question is the TRX Trainer.  Although, if I can cheat and bring two items the other would be a Kettlebell.  One of the main reasons I am such a big fan of the TRX trainer is the versatility.  While many know it as a tool for

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Primal Movement Flow

Primal Movement Flow is a combination of primitive movement patterns like hinging, crawling, squatting, lunging, rolling in all possible directions and connecting them by using transition movements. The end result is a flow of challenging body weight exercises/moves that are fun and enhance every aspect of fitness. This includes improvements in mobility of the joints, strength, endurance, power, balance, cardiovascular, the list goes on and on. Primal movements are early building blocks for every move we make in our daily lives, and being able to perform them well, will keep our bodies up to date and fight back some of

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Why trainers focus on the butt

Why do trainers like myself always incorporate Glute (aka Gluteus Maximus aka the Butt) work into our exercise programs?  Simply put, it’s the biggest muscle in the body and it anchors all hip and core activation for lower body movement.  It's also a key factor in lower body stabilization for upper body movement.  Once of my favorite sayings is “you can’t fire a cannon from a canoe” which is a simple way of saying proximal stability creates distal mobility. If your core, hips and lower body are not stable, you can’t effectively move your upper body. Again, your butt is

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How to be successful at the gym, Part 3: Consistency

It doesn’t matter what your goals are, consistency is key. That being said, it doesn’t mean that you can’t miss a workout (it happens to all of us). In that case, try to find a way to move a little more during the course of that day. Don’t think you need to start over and definitely don’t give up! Move on and understand that there will be thousands of other workouts to be crushed. Exercise Sometimes we get bored of our workouts and don’t want to repeat the same things over and over again. An easy solution to this dilemma

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How to be successful at the gym, Part 2: Work with a Trainer

It’s crucial that beginners work with a trainer. They should be assessed by a fitness professional to address their weaknesses and foundation work, such as stabilization and mobility, are incorporated for them to have a good base to build a strong body. They’ll also become more familiar with exercising and will learn skills that are needed in order to perform exercises correctly, with good form, progress and guidance. People who work with a trainer are most likely to get better, faster results because they have someone who holds them accountable and the programs are designed specifically to the clients needs

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Are Morning or Evening Workouts more Efficient for Weight Loss/Muscle Gain

There has been a long debate between morning and evening workouts: which one helps you burn fat and build more muscle? Some people claim that morning workouts burn the most fat and evening workouts build more muscle, but is this accurate? The truth is the best and most efficient workout is the one that you actually complete…period. Whether it’s morning, afternoon or evening, the time of day you get to the gym should really depend on practicality. For example, when do you typically have free time? What is your sleep schedule like? Is your goal to de-stress or energize yourself?

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Maximum health benefits in minimal time

High intensity interval training involves short bouts of vigorous exercise (where your heart rate reaches 80% of its maximal capacity) followed by low intensity recovery periods (such as walking or stretching). Your heart rate has achieved 80% of its maximal capacity when you cannot speak more than a word or two without pausing to gulp air. We all know this feeling and generally try to avoid it because of the discomfort. In HIIT training, such discomfort is sought out in a controlled manner, leading to improved heart health. Short bouts of more intense running, jumping, or weight lifting will increase

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What to pack in your gym bag

Finding the motivation and time to get to the gym can be challenging enough, but arriving only to discover that you forgot something is a total bummer! The best way to avoid this is to organize your gear and pack your gym bag the night before. Trying to pack everything you need while rushing out of the house in the morning is a total waste of time and a practice that is bound to result in a forgotten pair of socks, yoga mat, or protein bar. Organizing your gym bag before you head to the gym is a great practice

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Why EVERYONE Should do Pilates

Hello, Maria Barry here! As most of you probably know, I am the Pure Pilates and Group Fitness Manager at Commonwealth Sports Club, Boston. Over the last 20 years of teaching strength, cardio, yoga and barre classes, I realized there was one common factor preventing me from injury: the core strength I’ve developed from Pilates training. After speaking with clients, friends and members, all of whom work out in many different ways, I have put together a list of the top reasons to practice Pilates studio equipment and Pilates mat. 1.       It’s exercise while you’re laying down AND a great workout!

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It’s that time of year again…

It’s that time of year again- New Year’s resolutions and all of the weight loss challenges that come along with it. “Lose all of that weight this year, join this challenge, workout like crazy and starve yourself for this many days!” But is that a realistic goal? Is it a sustainable lifestyle once the New Year’s glow wears off? How many times do we see the weight come back on? Or lose interest after a couple of weeks? So what if this year instead, you commit to staying active through these crucial first few months. Commit to going to the

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