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Fitness goals with expiration dates

The best way to commit to a fitness routine is to set a goal for a specific date in the future. I am not referring to the usual "I'll go to the gym on Monday," or "I'll begin working out on January 1st." Rather than defining the date that you will begin something (a specific sport, exercise, nutrition regime), define the date that this goal will expire. Your resolution should sound like this: " I'll be able to run 5 miles in an hour by June 1st," or "I'll be able to do three sets of 15 push ups by June 15." You get the idea.

Why is this important? For two reasons:

First, it will allow you to visualize the future date and take the stress off the present moment. You will not feel inadequate in the present and hope to achieve something in the future. On the contrary, you will feel as if you have already begun and you have the opportunity to follow a plan that will allow you to meet your goal by the specific date.

Secondly, this method lends itself for visual cues. For example, use a reverse calendar or a hand-made bulletin board to count down the time between now and your future day. Be realistic but be strict with yourself. Use the count down technique evey day. This will serve as a constant reminder, especially if you commit to turn the page first thing in the morning. Without thinking about the set date therefore, let's say June 15, you focus on today. Today may be day 48 from your goal. This is a great incentive to make this day as efficient as possible because we can better control our behavior today than our behavior in the future. When you hit June 15, measure yourself against your original target and see how well you did.

In case you did not meet your goal, start again!

Running for fun

It is already 50 degrees. Put your running shoes on and find a new trail in the park. This has nothing to do with exercise. It's about being closer to nature and enjoying its transitioning into spring.




Dance Aerobics with Tracy Anderson

This is the third time I am posting a Tracy Anderson video. I do this because she is using very simple techniques (at a high intensity level) which can be performed in any big, open space. It could be a gym, your school's playground, the open space behind your building or even your living room–if your parents allow it.

Watch this and see how much fun it is to be physically active. 




(Post by Thomai Serdari)



Tracy Anderson Method

Would you like to learn about Tracy's motivation to understand how the human body works? Then watch the video I am posting here. In this, Tracy discusses how she mastered various fitness routines in order to come up with her own strategy to "re-design" the human body.



(Post by Thomai Serdari)

Training with Dara Torres

Today I was talking to a friend about her 8-year old daughter's progress in swimming. The discussion made me so happy (Christina is getting to be an avid swimmer) that I searched for inspiration from my favorite American athlete, Dara Torres.

The video I am posting here describes how Dara prepares for competitive swimming. For those who think that such dreams are not attainable, just remember that Dara was just a girl from Long Island. She achieved everything thanks to her determination and persistent preparation.




(Post by Thomai Serdari)




Short- and Long-term goals

Why is it important to have both short and long-term goals? Because we are humans. There are days when we don't feel like working out. When that happens, and before you quickly judge yourself on having missed your short-term goal, think of the larger picture. What is it that you are really trying to accomplish? Getting fit? Then taking a day off from exercise is not going to derail your long-term goals. Skip the workout and do 10 minutes of ab-work and another 10 minutes of stretching. 

Likewise: When you are confident about reaching your day-to-day goals, allow yourself one day of rest in between to reassess where you are going. Where would you like to be in six months? What stage of fitness would you like to achieve by then? Have you gotten accustomed to doing the same fitness routine day-in and day-out? Then maybe meeting your short-term goals is not helping you achieve your long-term goals and you need to adjust your daily habits.

Whatever you do, remember: Life is a work in progress. Sometimes it goes fast, sometimes not . Learn to adjust your behavior according to the external demands you are facing in life. This way you will most probably succeed in both your short and long-term goals.


(Post by Thomai Serdari)

Fitness in good company

It is encouraging to know that our effort to bring teenagers to the gym has supporters amongst doctors and journalists alike.  Everyone agrees that introducing youth to healthy habits early on is beneficial to them in the short and long run.

Teenagers: We want you to know that working out is not just healthy but cool as well.

Parents: We want you to know that allowing your teens to try the gym is one of the best things you can do for them.

For additional information you may want to read this article.



Group Fitness Inspiration

Here is a little bit of inspiration on a sunny, chilly day along with a warm reggae welcome to a group yoga class.






Kristin McGee Yoga

Find out more about our Director, Kristin McGee and her amazing career in fitness.



Tennis: Drills to perfect it

You can get it if you really want

You can get it if you really want

You can get it if you really want

You must first try


Cheesy song? Perhaps… but as I was looking for Justine Henin's videos to discuss her training methods, this one came up. She is shown trying plyometrics at the gym. Plyometrics help improve your balance, agility, and precision. As you know, all three are extremely important skills for a good tennis player. Now that the days are getting longer and the weather warmer, a tennis game is a great option even in New York's cold climate.