Blogs

You're Invited! Run + Peak 20 Workout w/ Natasha Linton Sat Sept 3rd 2011

Join us on Saturday September 3rd, 2011 at lululemon athletica Soho for a 1 mile run to Hudson River Park, a 20 minute bootcamp taught by Natasha Linton and then a run back to the store.

This is part of lululemon's "back to class" initiative to encourage the community to get back out and sweat again after the summer!

Starting Location:

lululemon athletica Soho
481 Broadway
New York City, NY 10013
tel: 212.334.8276
soho-store@lululemon.com

If you're only meeting for the 20 minute workout portion, the location is:

Organicoa (Pier 45 Hudson River Park)
(516) 457-9749

Christopher St & West St (Just North of Christopher St, Across the West Side H'way)
New York, NY 10014

Equipment required: None

Cost: $0

Time: 8am

*All attendees will be automatically entered in a raffle for 3 free Peak 20 Workout sessions with a buddy.

About lululemon athletica:

lululemon athletica (NASDAQ:LULU; TSX:LLL) is a yoga-inspired athletic apparel company that creates components for people to live long, healthy and fun lives. By producing products that help keep people active and stress free, lululemon believes that the world will be a better place. Setting the bar in technical fabrics and functional designs, lululemon works with yogis and athletes in local communities for continuous research and product feedback. For more information, visit www.lululemon.com.

For more information email: info@peak20workout.com

Natasha Linton
Top Rising Star in Personal Training
-National Fitness Hall of Fame and Museum
NYC Personal Trainer


What the core really is

Another one of those trendy fitness words that people like to use without understanding what they are talking about is Core (Functional training is the other: http://peak20workout.com/?q=functionalstrength).
A common fitness misconception is the abs are all that make up the core. Specifically, the part of the abs that you can see when you look in the mirror. Actually, the core is everything except the arms and legs (front and back of body). Thus crunches aren't the only way to train the core. Unfortunately, in the gym I hear trainers refer to the abs as to core. Don't get me wrong, the muscles of the abdominals are a big part of the core.

Furthermore, training the core is important for just about everything in life such as movement efficiency, athletic performance and for spinal protection. Train the core correctly and aesthetics will come as well. As in sports when you take a tumble you'll want to get back up with ease. Also a weak core leads to injury.This is just a short list of the many reasons to train the core properly.

Since all movement starts at the core it is a good idea to train the core at the beginning of a workout it also keeps the whole body activated during the workout.

Examples of core exercises:

Planks
Supermans
Medicine ball twists
Lateral bridge

Natasha Linton
Top Rising Star in Personal Training
-National Fitness Hall of Fame and Museum
Host of Peak 20 Workout TV
NYC Personal Trainer




What functional training really is

Recently, I was asked by an exercise science student if he can interview me for a functional strength training project. I then decided to write a little post for my blog on this topic as well.

So I'll start by saying that functional training is one of those trendy fitness industry terms that people like to use without understanding what it really means. Core is another one of those words, but that will be the subject of another blog post.

Functional training isn't just a workout with medicine balls and ropes. Functional strength is strength applied to or specified for a particular
activity. In functional training one is training to be a better performer in a particular sport or even a day to day activity.

For example, pre natal/post partum workouts are tailored to help women bend to lift, carry and hold the baby with ease. Making her life easier as a new mom would be a focus of her fitness program. Functional strength
training is movement focused versus muscle focused. Although it is ok to
include exercises that isolate the muscles in a functional training
program.

An example of a functional strength exercise is the squat press with a medicine ball. (Imagine squatting to pick something up and lifting it over your head to place it on the top shelf).

Other examples are:
1) Simply walking around with kettlebells in your hands as an exercise. (picture carrying grocery bags).
2)Squat wood chop
3)Walking lunge

Natasha Linton
Top Rising Star in Personal Training
-National Fitness Hall of Fame and Museum

NYC Personal Trainer




Interview with sports nutritionist Marie Spano

Recently I interviewed sports nutritionist Marie Spano and asked some of my clients' most pressing nutrition questions.

About Marie Spano, MS, RD, CSCS:

Marie Spano is one of the country¹s top sports nutritionists and a nutrition communications expert. She combines science with practical experience to help Olympic, professional and recreational athletes implement a nutrition game plan that will maximize their athletic performance. Marie also works with leading food, beverage and supplement companies on their PR and communications strategies. She has appeared on NBC, ABC, Fox and CBS affiliates on the east coast, written hundreds of magazine articles, trade publication articles, book chapters, e-zines and marketing materials. Ms. Spano holds an MS in Nutrition from the University of Georgia where she worked as a graduate assistant in the athletic department and a BS degree is in Exercise and Sports Science from UNC, Greensboro, NC where she ran Division 1 cross country.

1) What’s the importance of the post workout meal regardless of your fitness goals?
There are several reasons the post workout meal is so important. First, if you workout hard enough and you aren’t consuming carbohydrate continuously while training, you are dipping into your muscle glycogen stores. Over time, your endurance performance will suffer as your glycogen levels drop. It’s like the fuel in your gas tank – you can’t drive from NY to DC on ¼ tank. Also, taking in protein post-workout will help build and repair muscle tissue. Skip post-workout meals and you won’t be getting the most from your workouts!

2) What are some tricks a busy person can do to be sure they get their post workout meal in each time?
I love protein shakes because they are portable. I keep packets and shaker bottles in my car and a few Muscle Milk RTDs. Other portable snacks work too – nutrition bars, fruit, a bagel.

3) What are your top 3 nutrition tips for the fitness enthusiast training hard to burn fat.
Don’t consume any calories within 2 hours prior to working out or while working out (no sports drinks etc.)
Keep a food journal – most people have no clue what they eat until they write it down.
Cut out all simple carbohydrates except post-workout (no whites – bread, flour, sugar etc., if it has sugar in it, don’t eat it unless it is a natural source – milk, Greek yogurt, vegetables, some fruit)

4) What are some of the best foods you recommend to keep in one’s diet for energy to make it to the gym after the work day?
I’ve found that some people cut their fat intake way to low and women often eat too little protein. I advocate small meals throughout the day and at least 20 grams of protein at each main meal. And, I think most people (unless they are very active) need to watch how much carbohydrate they consume at each meal and snack. Small dietary changes add up!

5) What are among the biggest nutritional mistakes people make when wanting to burn fat?
• Some women cut their calorie intake down too much for too long (a month or more for instance)
• Insufficient protein intake
• They cut back way to far on fat and end up hungry all the time – we need those good fats in our diet (fatty fish, nuts, seeds, oils)
• #1 – they drink too much alcohol!

Thanks Marie!

Natasha Linton
Top Rising Star in Personal Training
-National Fitness Hall of Fame and Museum

NYC Personal Trainer