If squats and lunges work the same muscles, Do I really need to do both?

Yes. And here's why: The squat allows you to use heavier weights, since both feet remain firmly planted on the floor throughout the move. So it's great for packing on strength and size.

During a lunge, your glutes must work especially hard to decelerate your body as you sink down, which boosts performance in sports such as basketball.

But doing both the squat and lunge in the same workout can be brutal. Instead, says personal trainer nyc, try doing the squat for 3 or 4 weeks, and then swap it out for the lunge in the following 3 or 4 weeks of training.

Do 3 sets of 6 to 8 repetitions. Then you can try including both exercises in your leg workout, but scale back your sets. Do 2 sets of 6 to 8 reps of each move.

Squat first, and then lunge.

Foods for Better Immunity

Your immune system is responsible for helping to fend off everything from the common cold to cancer. To send in reinforcements to prevent your immune system from getting battle fatigue, Gennaro Ferra a nyc personal trainer, lists four foods your immune system loves.

1. Oranges are packed full of vitamin C, an antioxidant vitamin that helps your immune system fend off disease-causing invaders. Other good C options:bell peppers, strawberries, cantaloupe, and broccoli.
2. Yogurt (unpasteurized) contains Lactobacillus acidophilus, a healthy bacterium that helps to prevent fungus-related infections.
3. Tea is full of flavonoids, powerful vitamin-like substances that reduce immune-system aging. You'll also find flavonoids in oats, onions, broccoli, tomatoes, apples, and berries.
4. Pumpkin seeds are great year round, because they contain zinc, a nutrient that's been shown to help reduce the average length of the common cold.

The health benefits of positive thinking

Is your glass half empty or half full? How you answer this age-old question about positive thinking may reflect your outlook on life, your attitude towards yourself, and whether you're an optimist or a pessimist. Positive thinking plays a key part in effective stress management. Thinking optimistic thoughts doesn't mean that you bury your head in the sand; it just means that you approach the unpleasant in a more positive and productive way.

You can learn to turn negative thinking into positive thinking. The process is simple, but it takes time and practice, after all you're creating a new habit. Here are some ways to think and behave in a more positive way:

• Check yourself. From time to time during the day, stop and evaluate what you're thinking. If you find that your thoughts are mainly negative, try to find a way to put a positive spin on them.

• Be open to humor. Give yourself permission to smile or laugh, especially during difficult times. Find the humor in everyday situations. When you can laugh at life, you feel less stressed.

• Follow a healthy lifestyle. Exercise at least three times a week with a personal trainer nyc to positively affect your mood and reduce stress. Follow a healthy diet to fuel your mind and body.

• Surround yourself with positive people. Make sure those in your life are positive, supportive people you can depend on to give helpful advice and feedback.

• Practice positive self-talk. Start by following one simple rule: Don't say anything to yourself that you wouldn't say to anyone else.

Practicing positive self-talk will improve your outlook. When your state of mind is generally optimistic, you're able to handle everyday stress in a more constructive way. That ability may contribute to the widely observed health benefits of positive thinking.

"You become what you think about" — Earl Nightingale

6 Reasons to hire a personal trainer

1. A trainer can help you define, assess and set realistic goals.

2. A trainer will keep your workouts and exercises safe and highly efficient for your boby.

3. A trainer will ensure you are doing exercises correctly and will instantly correct you if the exercise is too difficult, doesn't feel right , or is too easy.

4. A trainer will challenge you and keep your workouts fresh and fun.

5. A trainer can introduce you to new techniques and equipment.

6. A nyc personal trainer will keep you continually progressing toward your goals and can help you avoid - and quickly get out of- ruts/plateaus.