Tips for working out under the cold

Obviously some people continue outdoor workouts no matter what the weather. If you're one of those people, more power to you. If you're not, getting out occasionally can lift your spirits, even if it's cold outside.

Plan to get outside at least once every couple of weeks or so and make it more comfortable by using these tips for staying warm and dry:

1. Dress in layers. Wearing layers allows you stay warm while giving you the option to remove layers as you get warm. For very cold weather, you might choose clothes with sweat-wicking qualities such as CoolMax.

2. Avoid the wind. Start your walk into the wind so you will finish with it at your back. Other things that will make your outside journey better are selecting routes that are sheltered from the wind where possible and that are cleared of snow or ice or do not have standing puddles or mud slicks.

3. Consider getting a personal trainer. Working out with a personal trainer nyc will keep you focus and you will finish your workout faster when the weather is very cold.

4. Warm up inside. Getting outside in the cold is much easier if you're already warm. Try throwing your clothes in the dryer, running your hands under warm water or even getting a good 10-minute warm up in before you head outside.

Gennaro's healthy festive season fitness and nutrition tips

Stay healthy and in shape during the winter festive season months by following these tips by Gennaro Ferra a nyc personal trainer.

1. Drink two long glasses of water every morning before breakfast and keep drinking throughout the day. By morning our bodies are dehydrated so make sure you rehydrate before diving in to that cup of coffee or tea...
2. Eat a healthy and hearty breakfast every morning. This will kickstart your metabolism in to fat burning mode and make for a great start to the day.
3. Don't eat too late or too much at night. Eat dinner before 7pm and stay away from starchy carbs and heavy meats.
4. Record all meals and exercise routines in a journal. This will keep you accountable and better able to assess your progress.
5. Don't make excuses! We all have time for ourselves and spending it on our health and wellness should always come first.

For more on health, fitness and nutrition visit:
www.ferrafitness.com

Improve your bone health

When it comes to bone health, many people immediately think of vitamin D and calcium. While these two nutrients are important for strong bones, exercise -- especially weight - bearing and resistance-training exercises design by a personal trainer nyc -- are just as essential.

Weight-bearing exercises require the bones to support your body's weight, which bolsters bone growth, bone density and bone strength. Interestingly, these types of exercises can also increase your calcium absorption and stimulate osteoblasts -- the growth of bone cells -- while preventing bone loss and osteoporosis. Common weight bearing exercises include walking, hiking, dancing, climbing stairs and elliptical training.

Resistance training exercises are forms of strength training for developing the size and strength of your musculoskeletal system. Regular resistance training can strengthen and tone muscles, while increasing bone mass. Resistance training can also slow down your bone mineral loss and maintain bone density.

Weights, water exercises, resistance bands and medicine balls all fit into this category.

Do supplements really help you loss weight?

The most effective weight loss program is one which combines three elements: diet, exercise and supplements. Most NYC Personal trainers agree that a combination of diet and exercise is the most effective long term method of losing weight. While some people can lose weight by either cutting their calories (dieting) or burning their calories (exercising) most of us need to do both. Supplements, as the word implies, supplements a weight loss program by helping either effort. A good supplement will help suppress your appetite (which helps you diet) and increase your metabolism (burning more calories). Losing weight is simple -- you have to reduce how many calories you take in and you have to increase the amount of calories you use. The problem is that while it's simple it's not easy. That's where supplements can give you the extra push you need to help you eat less and burn more.

The Best Workout - NRG BALL TRAINING

One easy exercise can help you get 6 pack abs, You no longer have to do crunches and sit ups. Watch how NYC Personal trainer Gennaro Ferra demonstrates how to develop your 6 pack abs with this unique system.

The smart choice for a crowded gym

Sometimes when you go to gym and walked in you find that it is damn packed. What do you do? Accoding to nyc personal trainers you can eather turn around and go home or you can grab a pair of dumbbells and find a space with a few feet to operate. You'll perform 5 or 6 strength moves in succession, working a variety of muscle groups. This extended set is known as a "complex."

Here is how it works:

Choose a weight that allows you to execute the hardest exercise in your complex. In the example below, your limiting exercise would be the curl and press. You'll use the same pair of dumbbells throughout for a challenging, nonstop routine. Complete 6 to 10 reps of each exercise.

Your full-body rush-hour routine with dumbbells:

1. Lunges

2. Bent-over rows

3. Squats and Shrugs

4. Cursl and Presses

5. Romanian Deadlifts

6. Pushups

How can I turn my daddy into doing more exercising?

Your father has worked hard his whole life and probably wants to spend his downtime with his feet up. Of course, that can lead to trouble. Scare him off the couch with this: A recent University of South Carolina study of adults over 60 found that the sedentary participants were four times more likely to die during a 12-year period than their fittest peers. If that doesn’t work, there could be another factor in play. “Your dad may not trust his body like he used to and may be concerned about hurting himself,” says Tom George, a University of Michigan researcher who studies the psychology of physical activity.

In fact, middle-aged men who jump back into exercising without an injury-prevention strategy often suffer from Achilles tendonitis, meniscus tears or rotator-cuff problems.

Make sure your dad stretches and warms up properly before every workout. George recommends introducing him to strength training. “With proper technique, it is another way to fortify his body against injuries,” he says. “His fears should diminish as his fitness levels increase and he starts feeling stronger.”

Also a very good idea will be to get him a nyc personal trainer so He can make sure your dad will train in the right way without injuring himself.