6 Unusual Signs of Dehydration

Your breath, skin, and muscles may be telling you that your body is running low on water.

 

Dehydration, which occurs when the body has insufficient water and other fluids to function properly, can lead to blood clots, seizures, and other potentially fatal complications. Studies have shown that even mild dehydration can have adverse effects on mood and energy. That’s why it’s so important to catch dehydration early on, but the signs aren’t always obvious ones like thirst and fatigue.

Here are six surprising indicators that you might be dehydrated.

1. Bad breath. Saliva has antibacterial properties in it, but dehydration can prevent your body from making enough saliva.

“If you’re not producing enough saliva in the mouth, you can get bacteria overgrowth and one of the side reactions of that is bad breath from chronic dehydration,” says John Higgins, MD, associate professor of cardiovascular medicine at the University of Texas in Houston, and chief of cardiology at Lyndon B. Johnson General Hospital.

2. Dry skin. “A lot of people think that people who get dehydrated are really sweaty; but as you go through various stages of dehydration, you become very dizzy and you don’t have enough blood volume so you get very dry skin,” Dr. Higgins says. He adds that because the skin is dry and not evaporating as well, you can also experience flushing of the skin.

Think you can’t get dehydrated in cooler seasons or climates? Think again. Higgins says symptoms may be milder or come on slower, but it’s still possible to be dehydrated or suffer from heat illness in cooler weather.

3. Muscle cramps. “The hotter you get, the more likely you are to get muscle cramps, and that’s from a pure heat effect on the muscles. As the muscles work harder and harder, they can seize up from the heat itself. Changes in the electrolytes, changes in the sodium and potassium can lead to muscle cramping as well,” according to Higgins.

4. Fever and chills. It might sound counter intuitive, but if your body is severely dehydrated you may experience symptoms like fever or even chills. Fever can be especially dangerous, so be sure to seek immediate medical help if your fever rises over 101°F.

5. Food cravings, especially for sweets. “When you’re dehydrated, it can be difficult for some nutrients and organs like the liver which use water to release some glycogens and other components of your energy stores, so you can actually get cravings for food,” Higgins says. While you can crave anything from chocolate to a salty snack, cravings for sweets are more common because your body may be experiencing difficulty with glycogen production, he says.

Craving something sweet? Reach for a snack that has high water content. Most fruits and vegetables have high water content and will help you stay hydrated, explains nutrition expert and Everyday Health columnist, Johannah Sakimura.

“In fact, some fruits and vegetables are more than 90% water — including cantaloupe, strawberries, watermelon (of course), cucumber, celery, lettuce and leafy greens, zucchini, tomatoes, and bell peppers,” Sakimura says. “Yogurt also supplies a good amount of water.”

6. Headaches. The brain sits inside a fluid sack that keeps it from bumping against the skull, explains Higgins. If that fluid sack is depleted or running low because of dehydration, the brain can push up against parts of the skull, causing headaches.

Some drinks that can cause dehydration include alcohol, energy drinks, and even caffeine as it has a slight diuretic effect.

How to Check If You’re Dehydrated

Not sure if that sweet craving or muscle cramp is a sign you need to hydrate? Here are two other ways to check if your body is dehydrated.

  • Try this skin test. First, use two fingers to grab a roll of skin on the back of your hand (between where your watch sits and where your fingers start), advises Higgins. Pull the skin up about ½ to one centimeter high and then let the skin go. The skin should spring back to its normal position in less than a couple of seconds. Higgins says that if the skin bounces back slowly, you might be dehydrated.
  • Check your urine. If you’re well-hydrated your urine will be mostly clear with a tinge of yellow, Higgins explains. Yellow, chardonnay, and orange are the “warning” colors to watch for. When your body is about three percent dehydrated your urine will be noticeably yellow. When your body is about five percent dehydrated, your urine will appear chardonnay-colored. When your body is more than five percent dehydrated – which is considered severely dehydrated – your urine will appear orange.

Tips for Staying Hydrated

  • Keep your water bottle handy. “If it's right next to you, you'll likely get into the habit of sipping it without even realizing it,” says Sakimura.
  • Spice up plain water. “If you don't love plain water, jazz it up by adding a splash of fruit juice or chunks of fresh or frozen fruit,” says Sakimura. “Or, try naturally flavored, calorie-free seltzers (my personal favorite) — their fizz and fruit flavor makes them more appealing than plain, flat water.”
  • Try different teas. Sakimura recommends reaching for unsweetened flavored teas, which are available in lots of different flavors. “Sip fruity iced teas during the day (with lots of ice if it's hot out) or cozy up with a mug of hot peppermint or chamomile tea at night — they all count towards your daily fluid goal.”
  • Makeover your snacks. “Swap dry, carby snacks like chips, pretzels, and crackers — which have a very low water content — with refreshing munchies like fresh or frozen fruit, yogurt, healthy smoothies, celery with peanut butter, and cut veggies with hummus,” recommends Sakimura.
  • Pile on the produce. “Aim to make half your plate produce at meals. All those vegetable and fruit servings will supply water as well as a hearty dose of vitamins, minerals, and fiber,” says Sakimura.
  • Sip more during meals. “Sipping water with meals will help you eat more slowly, pace your eating, and of course stay hydrated,” Sakimura adds.
  • Opt for room temperature or cooler water. When it comes to fluids, steer clear of extreme temperatures. When ice water comes into the stomach it constricts the arteries surrounding the stomach, which help the stomach function properly and help with water absorption, explains Higgins. “Ice water will just sit in your stomach until it warms up. If you hear water swishing around in your stomach, it means the water is not getting absorbed,” says Higgins. Fluids that are cooler or room temperature are better options.

When it comes to total water intake, which includes water gained from foods and other beverages like tea and milk, the Institute of Medicine recommends that most women get about 2.7 liters of water a day (or about 12 cups), and most men get about 3.7 liters a day (or about 15 cups).


This article has been developed by Nancie George for EverydayHealth.com. Follow them on Facebook for more insightful health related articles.

The Ultimate Outdoor Workout

With the beautiful weather upon us, it’s time to take your workout outside.

Nedra Lopez is here to show us how it’s done!


Warm Up

1 - Frankenstein hamstring stretch

2 - Walking hip flexor stretch

3 - 10 Jumping Jacks/10 mountain climbers

 

Work

1 - Lateral squat walk with band

2 - Push ups with band jacks

 

Core

1 - Plank w/reach

2 - Russian twists

 

Cool Down/Stretch

1 - Hamstring stretch with band

2 - Kneeling hip stretch

3 - Pec stretch against a tree/wall

Should You Go Nuts?

We’ve all heard that nuts are a great snack. But are all nuts created equal?

We crack this question below!

First, lets look at the calorie and nutritional breakdown of some of the most popular nuts:

Screenshot 2017-07-10 at 10.46.30 AM.png

As you can see, Almonds are the lowest calorie nut per serving, whereas Brazil Nuts are the highest in calories per serving. Essentially all the nuts are high in fats, which is what they are known for! The great thing is they all contain a good amount of mono & poly unsaturated fats. These are your “good” fats. These fats can help keep you HDL cholesterol levels high (good cholesterol) and LDL cholesterol low (bad cholesterol).

Nut by Nut Facts:

  • Almonds are a great source of Vitamin E, Magnesium and are high in antioxidants.

  • Brazil Nuts are high is Selenium which is an essential trace mineral to immune and thyroid function.

  • Cashews are high is copper which is needed by the body to produce collagen, hemoglobin, elastin and the protection of nerve fibers.

  • Hazelnuts contain phytochemicals, which help support brain function, improve circulation, and reduce symptoms associated with allergies.  

  • Macadamia Nuts are the best source for mono-unsaturated fats.

  • Pecans are rich in magnesium which acts as an anti-inflammatory in the body.

  • Pine Nuts can help surprise your appetite, when the fatty acids derived from pine nuts lead to the release of high amounts of cholecystokinin (CCK), an appetite-suppressing hormone.

  • Pistachios are high in potassium and vitamin K.

  • Walnuts are high in Vitamin E.

A few other tips…

- When buying nuts at a store, opt for RAW and ORGANIC grown. Stay away from roasted and salted, as these options will add extra calories and sodium to your diet.

- When you know you’re going to have a long day ahead of you, throw a blend of a few different nuts into a to-go container and snack throughout the day to keep you energy levels up.

Now go out and go nuts!!!

 

Eat This Not That (BBQ Style!)

EAT Bratwurst NOT Hotdogs

Most commonly hotdogs are made with pork, beef or chicken and tend to have “additives”. Bratwurst are made with pork, beef or veal and are typically fresher and more pure. 

Now learn how to serve up the perfectly Grilled Brats.  

AdobeStock_32357142.jpeg

EAT Lean Cuts of Beef NOT Fatty Cuts

Sometimes in can be overwhelming picking out the perfect steak for your barbeque. Some of the fattier cuts such as the Rib Eye and the Strip steak have as much as 20-40 grams of fat, 30% of that being saturated fats. On the other hand, the leaner cuts such as the Eye of Round and Sirloin Tip Side will keep your fat content down in the single digits, significantly lowering the saturated fat consumption!

Lean Cuts

  • Eye of Round Steak
  • Sirloin Tip Side Steak
  • Top Round Steak
  • Bottom Round Steak
  • Top Sirloin Steak 

Fattier Cuts

  • Rib Eye
  • New York Strip
  • Skirt Steak
  • Porterhouse/T-Bone
  • Filet Mignon

Now that you’ve made your decision on the cut, check out “How to Grill the Perfect Steak”!

EAT lots of veggies NOT just corn and potato salad

Grilling veggies at a barbeque is a great way to get your micronutrient fix. Soak up all the vitamins, phytochemicals, trace mineral and antioxidants you can.

Here are some of our favorite ways to grill veggies.

Zucchini and Eggplant Slices

Slice up some zucchini or eggplant into half inch circles. Brush (not drizzle) some olive oil on each side on the slice, add some salt and pepper and you’re ready to grill.

Cauliflower and Broccoli

Chop up a handful of cauliflower and broccoli. Throw them both into a piece of aluminum foil, drizzle olive oil and salt and pepper, mix around and wrap it all up. Place the foil at the top of the grill and let it sit there until the veggies are softened.

Asparagus

Grab a bunch of asparagus, cut the end of the stems, roll in oil, sprinkle some salt and pepper and throw on top of the grill . Turn every minute until slightly charred and soft.  

EAT fresh fruit NOT pie

This is an obvious one, so make a fruit platter like no other. Grab strawberries, blueberries, blackberries, watermelon, and any other fruit of your liking. Wash em, dry them, and spread them on a plate. This will give you that sweet tooth fix without the added calories that a pie provides.

If you’re feeling a bit more adventurous, give this awesome watermelon cake recipe from Paleo Cupboard a try!

Summer Playlist

Summer 🌞 is here and so are the HOT🔥summer songs. We’ve compiled some of our favorites. These tracks will give your workout that extra boost to push you through those last few burpees and then help you cool down in a pool of sweat. 💪 🏋️

 

DANCE/POP BEATS

  • Open - Yellow Class (ft. Moksi & Jonna Fraser)

  • 2U - David Guetta (ft. Justin Bieber)

  • Come Closer - Wizkid (ft Drake)

  • Attention by Charlie Puth

  • Bon Appetit - by Katy Perry

  • Despacito - by Luis Fonsi & Daddy Yankee (ft. Justin Bieber)

  • Strip That Down - Liam Payne (ft. Quavo)

  • Si Una Vez - Play-N-Skillz (ft. Wisin, Frankie J & Leslie Grace)

dancepop.jpg

HIP-HOP BEATS

  • Only One Me - Ice Cube

  • DNA - Kendrick Lamar

  • Unforgettable - French Montana (ft. Swae Lee)

  • D.I.A. - Cam’ron

  • Wild Thoughts - DJ Khaled (ft. Rihanna & Bryson Tiller)

  • Gyalchester - Drake

  • Mask Off - Future

  • Incredible - Future

COOL DOWN BEATS

  • Malibu - Miley Cyrus

  • Sign of the Times - Harry Styles

  • Bad Liar - Selena Gomez

  • Location - Khalid

  • All I Can Think About Is You - Coldplay

  • Selfish - Future (ft. Rihanna)

  • Redbone - Childish Gambino

OLDIES BUT GOLDIES

  • 'Till I Collapse - Eminem

  • Famous - Kanye West

  • This Is What You Came For - Calvin Harris (ft. Rihanna)

  • Oui - Jeremih

Now get out there and CRUSH your next workout!!! 💪💪💪

Bikini Time! Nedra's Top 3 Moves for the Booty

Turn that booty into the perfect 🍑!

You asked, we delivered! Here are owner, trainer & instructor Nedra's top 3 fave moves for the behind! This is the perfect five minute burn that can be done morning, noon or night for a quick lift & fix. Take it up a notch by adding a circular band for more resistance and challenge!  


The Perfect Booty: Exercise 1

Exercise #1: Bridge 

This exercise is good for....adding lift and engaging your core!

HOW-TO:

  • Start by lying on your back. Place a band right above your knees and open your feet wider than your hips.
  • Walk your feet in towards your butt so that you can touch your heels with your fingertips. 
  • Hold your thighs open so the band is tight and begin to squeeze your butt as you raise your hips as high as you can, pushing the floor away with your heels.
  • Inhale on the way down and exhale while pulling all the air from your belly - don't forget to squeeze those glutes!

REPS: Perform three sets of 20 with a 20 sec. pulse at the end. 

The Perfect Booty: Exercise #2

Exercise #2: Stomach-Lying Leg Lifts

This exercise is good for....tightening the glutes, adding lift & strengthening those tough lower abs. 

HOW-TO:

  • Start by lying on your stomach and resting your head in your hands.
  • Relax your shoulders away from your ears and tuck your tailbone under by sucking in your belly button, pushing your pubic bone into the mat.  This helps to ensure that your lower back is not doing any of the work!
  • Open your legs as wide as the mat and then bring your heels in together to touch.
  • Keep your heels together and keep the knees open as you begin to squeeze the glutes, lifting your legs up off the mat on an inhale. 
  • Exhale & release as you lower your legs down, allowing the thighs to touch the mat.

REPS: Perform three sets of 20 with a 20 sec. pulse at the end. 

The Perfect Booty: Exercise 3

Exercise #3: Leg Extension 

This exercise is good for.... thinning out the size, strengthening inner/outer thighs + targeting the abdominals. 

HOW-TO:

  • Start out on your hands and knees with a band around your thighs.
  • Begin to extend your right leg behind you as you feel the tension on the band, lifting your foot off the ground. 
  • Keeping your legs straight and your knee locked, squeeze your glutes as you tap your foot on the floor.  Be sure you are squeezing in instead of allowing your leg to move outwards. 
  • Keep your hips still by pulling your belly in tight, relaxing your shoulders and your face. 

REPS: Perform three sets of 20 with a 20 sec. pulse at the end. Repeat on Other Leg. 


Know what else is good for the booty? Our Long & Lean class! 

What Is Collagen? 7 Ways Collagen Can Boost Your Health

You might recognize it as an ingredient in your favorite body lotion or perhaps noticed supplements in the vitamin aisle that feature it. But what is collagen, exactly ­­— and how can you incorporate it into your life?

Collagen is the most abundant protein in our bodies, especially type 1 collagen. It’s found in muscles, bones, skin, blood vessels, digestive system and tendons. It’s what helps give our skin strength and elasticity, along with replacing dead skin cells. When it comes to our joints and tendons, in simplest terms, it’s the “glue” that helps hold the body together.

Our body’s collagen production naturally begins to slow down as we age. We can thank this degenerative process for signs of aging, such as wrinkles, sagging skin and joint pains due to weaker or decreased cartilage (hello, skeleton legs). Other lifestyle factors — like eating a diet high in sugar, smoking and high amounts of sun exposure — also contribute to depleting collagen levels. It’s been found that collagen-related diseases most commonly arise from a combination of either genetic defects, poor intake of collagen-rich foods, nutritional deficiencies and digestive problems affecting production (synthesis) of collagen.

Thankfully, consuming foods like bone broth can provide plenty of this vital protein, and if you’re wondering what is collagen good for, I’m glad you asked.


What Is Collagen? Top 7 Collagen Benefits

1. Improves Health of Skin and Hair

As we age, collagen production declines — it’s happening as you read this! You’ll notice it physically: looser skin, more wrinkles and less elasticity. Increasing collagen levels can help your skin look firmer, increase smoothness, and help your skin cells keep renewing and repairing normally.

Double-blind, placebo-controlled studies investigating the anti-aging properties of collagen have found that 2.5–5 grams of collagen hydrolysate used among women aged 35–55 once daily for eight weeks significantly improved skin elasticity, skin moisture, transepidermal water loss (dryness) and skin roughness, all with little to no side effects. (1) This makes collagen one of the best natural skin care ingredients available.

Collagen also reduces cellulite and stretch marks. When skin loses its elasticity as a result of decreased collagen, there’s another side effect: more visible cellulite. Because your skin is now thinner, cellulite becomes more evident — no more hiding what’s happening below the surface. Improving your skin’s elasticity through collagen helps reduce that dimpling on your skin.

2. Reduces Joint Pains and Degeneration

Have you ever felt like you’ve got “skeleton legs,” the types that feel extra stiff and cause pain when you move? Yup, that’s likely a loss of collagen rearing its ugly head. That’s because when we lose collagen, our tendons and ligaments start moving with less ease, leading to stiffness, swollen joints and more.

With its gel-like, smooth structure that covers and holds our bones together, collagen allows us to glide and move without pain. Think of ingesting more collagen like greasing a creaky door hinge: It helps your joints move more easily, reduces pain often associated with aging and even reduces the risk of joint deterioration. (23). It’s no surprise then that a recent study even found that collagen is an effective treatment for treating osteoarthritis and other joint pain and disorders. (4)

Researchers at Harvard’s Beth Israel Deaconess Medical Center in Boston found that supplementing with type 2 collagen helped patients suffering from rheumatoid arthritis find relief from painful symptoms by decreasing swelling in tender joints. (5) Another study published in the International Journal of Medical Sciences found that people with osteoarthritis joint pain treated with type 2 collagen show significant enhancements in daily activities, such as walking up stairs, ascending or sleeping, and a general improvement in their quality of life. (6)

3. Helps Heal Leaky Gut

If you suffer from leaky gut syndrome, a condition where bad-for-you toxins are able to pass through your digestive tract, collagen can be super-helpful. It helps break down proteins and soothes your gut’s lining, healing damaged cell walls and infusing it with healing amino acids.

The biggest digestive benefit of consuming more collagen is that it helps form connective tissue and therefore “seals and heals” the protective lining of the gastrointestinal tract. Today, we know that many illnesses can actually be traced back to inflammation or irritation stemming from an unhealthy gut. Poor gut health — including changes in the gut microbiome and permeability in the gut lining — allows particles to pass into the bloodstream where they can kick off an inflammatory cascade (hence the name leaky gut syndrome).

Studies have found that in patents with inflammatory bowel disease, serum concentrations of collagen are decreased. (7) Because the amino acids in collagen build the tissue that lines the colon and GI tract, supplementing with collagen can help treat gastrointestinal symptoms and disorders, including leaky gut syndrome, IBS, acid reflux, Crohn’s disease and ulcerative colitis. In addition to helping heal leaky gut, collagen also helps with the absorption of water within the intestines, keeping things moving more freely out of body.

4. Boosts Metabolism, Muscle Mass and Energy Output

A boost in collagen may help increase your metabolism by adding lean muscle mass to your frame and helping with the conversion of essential nutrients. One of glycine’s most important roles is helping form muscle tissue by converting glucose into energy that feeds muscle cells. And remember that retaining muscle mass is crucial as you age, since it helps support posture, bone health and burns more calories than fat. When consuming collagen, you can benefit from also consuming vitamin C to ensure your body can convert the collagen into a useable protein. This can begin to restore the source or your energy and vitality.

That’s not all that glycine can do for your metabolism. Research shows glycine also has important roles in both functions of the digestive and central nervous systems, which play big roles in maintaining a healthy, youthful body. (8) Glycine seems to help slow the effects of aging by improving the body’s use of antioxidants and is also used in the process of constructing healthy cells from DNA and RNA.

In addition, it’s been found that arginine boosts the body’s ability to make protein from other amino acids, which is important for repairing muscle tissue, healing wounds, sparing tissue wasting, boosting the metabolism, and aiding in proper growth and development. And glutamine also helps maintain adequate energy by facilitating the synthesizing of many chemicals. (9) This amino acid provides “fuel” to our cells, including carbon and nitrogen.

5. Strengthens Nails, Hair and Teeth

Ever had peeling and splitting nails? Well, a lack of collagen could be to blame. Collagen protein is the building block of your fingernails, hair and teeth. Adding collagen into your diet regimen can help keep your nails strong and possibly reverse signs of hair loss.

A study published in the Journal of Investigative Dermatology found that there’s an “essential relationships between extracellular matrix (ECM) and hair follicle regeneration, suggesting that collagen could be a potential therapeutic target for hair loss and other skin-related diseases.” (10)

6. Improves Liver Health

If you’re looking to detox your body of harmful substances, improve blood flow and keep your heart young, collagen is extremely helpful. That’s because glycine helps minimize damage your liver experiences when it absorbs foreign substances, toxins or alcohol that shouldn’t be passing through it.

One of the easiest ways to cleanse your liver is with a bone broth fast. I often recommend a three-day bone broth detox to rapidly repair leaky gut. This may help your body rid itself of chemicals and “reset” your gut, improving overall immune function. Studies have even found that glycine can be used to help reduce alcohol-induced liver damage and other forms of acute or chronic liver injury. (11)

7. Protects Cardiovascular Health

The amino acid proline helps your artery walls release fat buildup in the bloodstream, shrinking the fat in the arteries and minimizing fat accumulation. Proline is needed for tissue repair within the joints and arteries, plus it helps control blood pressure. As part of collagen found within joints, it buffers our bodies from the effects of vibration or shock and helps us hold on to valuable cartilage as we get older. (12)  It’s also linked with the prevention of arteriosclerosis (hardening of the arteries) since it helps our arteries stay clear of dangerous plaque buildup.

In addition, arginine helps with nitric oxide production, which allows for better vasodilation — meaning the widening of arteries and relaxation of muscle cells and blood vessels that allows for better circulation.


What Is Collagen? Types and Sources

A little known fact is that there are at least 16 different types of collagen within the human body. These include collagen types 1, 2, 3, 5 and 10. However, the vast majority of the collagen — between 80 percent and 90 percent — consists of types 1, 2, and 3. Type 1 collagen specifically accounts for almost 90 percent of the body’s supply according to some findings. (13) There are also different types of collagen found in certain foods or used to create collagen products and supplements. (14)

Here’s an overview of the different types of collagen, collagen sources and their primary benefits:

Type 1: This is by far the most abundant, and almost considered to be the strongest, type of collagen found in the human body. It’s made up of eosinophilic fibers that form parts of the body, including tendons, ligaments, organs and skin (dermis). Type 1 collagen also helps form bones and can be found within the GI tract. It’s very important for wound healing, giving skin its stretchy and elastic quality, and holding together tissue so it doesn’t tear. 

Type 2: Type 2 collagen primarily helps build cartilage, which is found in connective tissues. The health of our joints relies on cartilage made of type 2 collagen, which is why it’s beneficial for preventing age-associated joint pain or various arthritis symptoms.

Type 3: Type 3 collagen is made of reticular fibers and a major component of the extracellular matrix that makes up our organs and skin. It’s usually found with type 1 and helps give skin its elasticity and firmness. It also forms blood vessels and tissue within the heart. For these reasons, deficiency in type 3 collagen has been linked to a higher risk for ruptured blood vessels and even early death, according to results from certain animal studies. (15)

Type 4: Type 4 collagen has the important job of forming basal lamina, which is found in endothelial cells that form tissue that surround organs, muscles and fat. Basal lamina are needed for various nerve and blood vessel functions. (16) They line the majority of our digestive organs and respiratory surfaces. Basal lamina can be found in the spaces between the top layer of skin/tissue and the deepest layer. They’re a thin layer of gel-like fluid that provides cushion/padding for the tissue above it.

Type 5: This type of collagen is needed to make the surface of cells, as well as hair strands and tissue found in women’s placentas (the organ that develops in the uterus during pregnancy, provides oxygen and nutrients to the growing baby, and removes waste). (17)

Type 10: Type 10 helps with new bone formation and forming articular cartilage. It’s involved in the process of endochondral ossification, which is how bone tissue is created in mammals. It’s been found to be beneficial for bone fracture healing and repairing of synovial joints. (18)

When it comes to sources of collagen we get from our diets, the main ones are foods very high in protein, including beef, chicken, fish and egg shell membranes. Here’s a bit about how these sources differ and benefit us:

Bovine (cow or beef) collagen: Bovine collagen comes from cows, specifically from their skin, bones and muscles. It’s made of mostly types 1 and 3 collagen, which is a good fit considering these are the most abundant types created and found in the human body. It’s a rich supply of glycine and proline, and therefore useful for creatine production, building muscle and also helping the body make its own collagen.

Chicken collagen: The type of collagen most abundant in chicken collagen is type 2, which is best for building cartilage. This makes it beneficial for joint health, especially since this source also provides chondroitin sulfate and glucosamine sulfate — both of which have anti-aging effects. Most supplements containing collagen usually use chicken collagen and provide type 2.

Fish collagen: Collagen derived from fish has been found to be easily absorbed and provide mostly type 1 collagen, with the amino acids glycine, proline and hydroxyproline. Because type 1 can be found throughout the entire body, consuming more fish collagen has been associated with benefits for the joints, skin, vital organs, blood vessels, digestion and bones. Hydroxyproline is an important component of the collagen triple helix, and lower levels have been associated with joint degradation and therefore symptoms/signs of aging. (19) Hydroxyproline is needed for collagen stability and is created by modifying normal proline amino acids after the collagen chain is built. This reaction also requires vitamin C (to assist in the addition of oxygen), which is why vitamin C deficiency can cause abnormalities in collagen levels.

Egg shell membrane collagen: Egg collagen, found in the shells and whites of eggs, contains mostly type 1 collagen. It also has type 3, 4 and 10, but by far the most type 1, just like the human body (approximately 100 times more type 1 than type 4). (2021) It provides glucosamine sulfate, chondroitin sulfate, hyaluronic acid and various amino acids that have benefits for building connective tissue, wound healing, building muscle mass and reducing pain/stiffness.


Collagen Nutrition Facts

Just how healthy is collagen (and other related proteins like gelatin) for you, really? Very!

Collagen is often referred to as a “complex protein,” which is not surprising considering it contains a whopping 19 different amino acids. These include a mix of both nonessential (also called conditional) and essential types. Collagen is a particularly great way to get more conditional amino acids, like arginine, glutamine, glycine and proline.

Collagen is composed of three chains, wound together in a tight triple helix. Each chain is over 1,400 amino acids long! (22) Proline and glycine are the primary types of amino acids found in collagen chains. Both proline and glycine are two important amino acids that aren’t abundant in animal meats, which is where most people eating a “Western diet” get the majority of their protein from. This means that people are lacking these amino acids in their diets — since they regularly avoid eating some of the best natural sources (like organ meats).

For reasons you’ll see below, “nonessential” amino acids are actually pretty darn important — so don’t let the name fool you! Under normal circumstances they’re produced by your body. However, when you’re sick, under a lot of physical or emotional stress, or otherwise unhealthy, your body may not be able to produce enough of these amino acids on its own. The body then needs help from outside sources, mainly your diet or supplements, to get its fill.

The highest percentages of amino acids found within collagen, along with some of their key benefits, include:

Proline: Proline makes up almost 15 percent of collagen. Proline and glycine, in particular, play a major role in ensuring your body’s running smoothly. Proline helps protect integrity of blood vessels, improve joint health and has various cardiovascular benefits.

Glycine: Around one-third of the protein found in collagen is glycine. While size-wise it’s the smallest amino acid, glycine has big effects. To ensure our cells function properly, glycine helps build healthy DNA strands. It’s also one of three amino acids that form creatine, which promotes healthy muscle growth and boosts energy production during workouts.

Glutamine: Considered to be one of the most important and abundant amino acids in the body, glutamine is both created within our muscles and also obtained from food sources. Research shows that glutamine has benefits for preventing anxiety, tension, sleep disorders/insomnia, a lack of concentration, poor digestive health, a weakened immune system and low energy. According to a report printed the American Journal of Clinical Nutrition, it’s been shown to have positive effects of production of growth hormone, which can improve aspects of mental health, such as helping with release of GABA that boosts feelings of “inner calm and tranquility.” (23) Nitrogen, created by glutamine in high amounts, also helps with wound healing and prevents muscle wasting and joint pains.

Arginine: Arginine (also commonly called L-arginine) breaks down into nitric oxide within the body, which is an important compound for arterial and heart health. (24) Arginine has also been shown to improve circulation, help strengthen the immune system and has a positive influence on male libido.

What About Gelatin?

Curious if collagen is different than gelatin and how it differs from other proteins already found inside in the body? Do we necessarily need collagen supplements to make sure we’re getting enough, you may be wondering?

You might have heard collagen and gelatin mentioned in the same breath. That’s because gelatin is derived from collagen — when collagen breaks down, it becomes gelatin. A great example of how this works: The process can be found in bone broth: bones are loaded with collagen, and as the bones simmer in broth during the cooking process that takes place over one to two days, the collagen slowly breaks down into gelatin.

Gelatin was actually one of the first foods used as medical treatment in ancient China; our ancestors recognized that food is medicine very early on! Gelatin is great for people with food allergies or sensitivities. It even helps their bodies manage difficult-to-digest foods better long term by helping repair parts of the GI tract.

As a rich source of gelatin, sources of collagen like bone broth can facilitate healing of the mucosal lining, which means improvements in nutrient absorption and less risk for leaky gut (particles leaching out from the gut to where they shouldn’t be). In other words, gelatin is full of the same good stuff as collagen, just in a different form.


Getting Collagen Into Your Life

The top ways to consume more collagen include:

  • Making or drinking real bone broth.
  • Using bone broth protein in recipes. You can consume bone broth on its own or use it in all sorts of sweet and savory recipes depending on the type of product.
  • Taking collagen supplements.
  • And lastly, eating a well-rounded diet that helps increase absorption of the collagen you consume.

Our ancestors chowed down on quite a bit of collagen as a natural way of life, since earlier traditional diets incorporated whole-animal eating. Simply put, they ate many animal parts, like skin, tendons and ligaments, that we now commonly avoid or discard.

Luckily, it’s becoming easier then ever to “get back to the basics.” One of my favorite ways to increase collagen consumption is by making a homemade bone broth, like my chicken bone broth recipe, or the find some made from beef. It’s a healthy, delicious and cost-effective way to use parts of an animal that can’t be eaten directly — no waste here! Bone broth is also insanely good for you. As these inedible animal parts simmer for hours or days, they release collagen in an easy-to-absorb broth.

Collagen supplements, like collagen protein powder, are another easy way to increase your collagen intake. Make sure that you get your powder from grass-fed, pasture-raised cows (with no antibiotics or chemicals). Collagen supplements can be mixed into smoothies, soups or even into baked goods to provide collagen’s healthy benefits without adding any taste to your favorite meals.


Final Thoughts on What Is Collagen

It’s important to note that there are many factors that support the formation and use of collagen in the body — such as vitamin C, manganese, copper, proline and foods high in anthocyanidins (such as blueberries, cherries and blackberries). In order for collagen to be activated in the body, you always want to take your supplements with a source of amino acids and vitamin C if possible, or make sure that your supplement already includes these activating nutrients to ensure absorption and usefulness.

Additionally, while many creams and powders claim to revitalize skin by adding collagen, the molecules in these topical products are usually too large for your skin to actually absorb. Through bone broths and supplements, you’ll improve your body from the inside out. In other words, you can save your money when it comes to slathering collagen directly onto your skin.

Lastly, be aware that certain foods — specifically ones heavy in amino acids — promote collagen growth more than others. Animal products like eggs, poultry, fish and milk can all help boost collagen formation. But veggie lovers, fear not! You can also use collagen in recipes for your family or kids, such as homemade healthy jello or all-natural fruit snacks. 


This article has been developed by Zen Medica, your local one stop shop for nutritional supplements and professional advice. Follow them on Facebook and, if you're in New York, you can visit the store at 134 W 72nd Street, NY 10023.

May's #GymClassHero of the Month: Brody Davis

Before & After: May's #GymClassHero Brody Davis

Before & After: May's #GymClassHero Brody Davis

CLUB SUPERLATIVE: "MOST LIKELY TO DEMAND LOUD 90's HIP-HOP OR CURRENT JUSTIN BIEBER"

ABOUT THIS #GYMCLASSHERO...

  • Occupation: Commodities Trader
  • Personal Trainer: Andrew Leidal
  • Fave Workout: Probably when I try to sprint across the floor while Andrew pulls me backwards with a giant rubber band
  • Fave Memory @ The P.E. Club: Hitting my ideal body weight before my wedding!

HISTORY LESSON: BRODY'S JOURNEY WITH FITNESS

"I was very active and fit for most of my life. I played basketball throughout high school and college and boxed when I moved to NYC. However, a bad injury left me bedridden for over a year, and multiple doctors and physical therapists advised me to never return to vigorous exercise."

LOVE NOTES TO P.E.

"I owe a huge debt of gratitude to the club for reigniting my love for exercise and helping me overcome a real fear of getting hurt again. It's cliche to talk about what "changed one's life," but Andrew and the PE Club really did. Andrew tailored a program that would work with my rehab that was both challenging and exciting. He helped me build back to the point that I can do everything I could do before my injury and more!"

WHY CHOOSE THE P.E. CLUB?

"The vibe at the club is not only professional and focused, but also friendly and relaxed. All the staff and trainers know you by name and seem genuinely interested in what's going on in your life."

 


LOVE P.E.? LET US KNOW!  

Tag us @ThePEClub / #ThePEClub on Instagram & share your fitness journey for the chance to be featured + receive free classes & club swag!

Nedra’s Favorite Summer Cocktails

A Mojito that will still leave you bikini ready!

A Mojito that will still leave you bikini ready!

MOJITO (1 Serving)

  • 5-10 fresh mint leaves

  • 1/2 lime, cut into 4 wedges

  • 1 tablespoon coconut sugar

  • 1 cup ice cubes

  • 1 fluid ounces white rum

  • 1/2 cup sparkling water

Place mint leaves, sugar and lime wedges into a sturdy glass.

Use a muddler to crush the mint and lime to release the mint oils and lime juice.

Fill the glass almost to the top with ice.

Pour the rum over the ice, and fill the glass with carbonated water.

Stir, taste, and add more sugar if desired.

Slimming Sangria

Slimming Sangria

White Wine SANGRIA (Serves 5-7)

  • 1 bottle of white wine

  • ½ 750 ml bottle of Sparkling water

  • 1 pack of raspberries

  • 2 peaches sliced

  • 2 kiwis sliced

  • Handful of mint

  • 2 tablespoon of (honey or agave)

Simply add the sliced fruit, sweetener, mint and top with wine and sparkling water.

Let sit for at least an hour in the fridge to let the flavours infuse.

In the summertime, it’s also nice to freeze half of the fruit and add right before serving so they act as ice cubes in the Sangria.

Dairy-Free Piña Colada

Dairy-Free Piña Colada

PINA COLADA (Serves 2-3)

  • 1 cup of fresh pineapple

  • 3/4 cups coconut milk

  • Handful of ice

  • 1-2 oz rum

In a high speed blender add in your coconut milk, ice, fresh pineapple, rum and blend until well combined. Pour into a cocktail glass and enjoy!

For full recipes go to: http://www.healthnutnutrition.ca/2015/07/27/healthy-cocktail-drinks-for-summer-collab-with-the-edgyveg/

April's #GymClassHero of the Month: Maria Martin

Before & After: April's #GymClassHero Maria Martin!

Before & After: April's #GymClassHero Maria Martin!

CLUB SUPERLATIVE: "Most likely to be wearing a different pair of sneakers each week"

ABOUT THIS #GYMCLASSHERO...

  • Occupation: Child Life Specialist
  • Personal Trainers: Miriam
  • Fave workout...dead lift!
  • Fave memory @ The P.E. Club... When I broke a resistance band during my first week of training, I was so embarrassed!

HISTORY LESSON: MARIA'S JOURNEY WITH FITNESS:

"I've always considered myself an active person having a pretty regular routine of going to the gym. Before The P.E. Club, my workouts consisted of 45 minutes of dreaded cardio on the treadmill or elliptical and then 10 minutes of abs on an exercises mat."

LOVE NOTES TO P.E. 

"The P.E. Club & Miriam have impacted my relationship with fitness and health in general. I love that every time I go to the P.E. Club I am challenged by new exercises. I've learned that it's okay - in fact actually better - to grab weights higher than 5 lbs. off the rack. I'm proud of the results I've seen so far and can't wait to continue working out and gaining confidence!"

Why choose The P.E. Club?

"It's an awesome place to work out. Everyone is friendly, encouraging and knowledgeable. The facility is always super cleaning and blasting great music."

LOVE P.E.? LET US KNOW!  

Tag us @ThePEClub / #ThePEClub on Instagram & share your fitness journey for the chance to be featured + receive free classes & club swag!

The Most Trendy (and Affordable!) Athleisure Brands for Spring

By Miriam Fried, Personal Trainer

The good news: Athleisure is IN!  It’s officially acceptable to prance around to the grocery store, shopping, enjoy brunch, and even (with the right pair of leggings) the bar in your workout clothes.

The bad news?  A trip into a store like Lululemon or Bandier can cost you more than a month’s rent these days.

As a personal trainer, my daily wardrobe consists of exclusively Athletic apparel. I’m happy to invest and indulge in my fair share of designer leggings, but when you’re trying to build an entire wardrobe of cute exercise gear AND pay the bills, you simply have to seek more affordable options.

Don’t worry... I’ve got you covered!  Here are a few of the places I look to satisfy my workout clothing addiction that WON’T break the bank...


GymShark - via @DailyDoseoFitness

GymShark - via @DailyDoseoFitness

1. GymShark

If you follow fitness accounts on social media, you might be familiar with this up and coming UK based brand.  Gymshark leggings generally run from around $40-$50 (less than half the price of a pair of Lulu’s!), are great quality, and are known for their booty enhancing capabilities!  The downside?  You can only find them online and they’ve recently blown up in popularity so they tend to sell out quickly.  Get on their email list to stay posted on restocks!

Alphapack Fitness

Alphapack Fitness

2. Alphapack Fitness

These are a recent find of mine!  You can also only order these online, but their best selling mesh leggings are comparable to many of the designer brands on the market in style and fit, and for less than $40 a pair!  Can’t beat that.

3.  GAP

Did you know that GAP sells cute activewear?  They have great leggings in styles pretty similar to the big brands, but you can snag a pair at the GAP for less than $50.  I’m especially a fan of their tops which you can grab in multiple colors since they often sell for under $30!

4.  Forever 21

While I’m not a huge fan of their leggings as the quality is subpar, it’s an excellent spot to find sports bras!  I have a sports bra from there that people tend to mistake for Lulu, as it looks nearly identical...but I snagged mine for just $12.99!

^^Crop Top from Amazon! (via @DailyDoseoFitness)

^^Crop Top from Amazon! (via @DailyDoseoFitness)

5.  Amazon

My final secret to affordable workout gear!  People always ask me where I get my crop tops and Amazon is where I find nearly all of them -- often for less than $10 each!  Plus, if you have Prime, you can usually get it delivered next day, just in time to rock it in that P.E. Club class you’re taking tomorrow. ;)  

*Note: Amazon is also an excellent place for leg warmers!

 

 

There you have it!  It IS possible to have a fashionable workout wardrobe without spending half your paycheck on leggings!  New clothes to exercise in can be incredibly motivating...so get shopping!


Follow us on social media:

5 Creative Ways to Get Your Greens in This St. Patty's Day

Need more green in your life? With St. Patrick's Day around the corner, it's the perfect time of year to add a few shades of green to your diet. Green foods have many amazing health benefits, including: 

  • Powerful antioxidants to help neutralize the body and get rid of toxins. 
  • Rich in chlorophyll, which acts as a detox agent. 
  • A natural deodorizer...for bad breath!
  • Mineral & nutrient dense -- rich in calcium, potassium, magnesium and vitamins B, C, E and K. 
  • Good for the immune system -- great to ward off sickness. 
  • Act as alakalizers to keep your body's PH healthy and stable. 

Our trainers shared their favorite ways to go green in their diet... Try these foods and recipes!

Vegetable Sauteé - The P.E. Club - Upper East Side

1.) Simple Green Sauteé

Grab your favorite green veggies and bring out their natural flavors by sautéing them over medium heat with a dash of olive oil and a bit of fresh minced garlic until lightly brown. 

Need veg #inspo? Instructor Morgana loves to sauteé up asparagus, while trainer Allie prefers broccoli rabe. As for Andrew, he's all about the brussels. Go extra green & try them all in one pan! 

Green Smoothie - The P.E. Club - Upper East Side

2.) Dark Leafy Green Smoothie

Are you one with your nutri bullet? Add some shade (green of course!) to your smoothie with a hand full of dark leafy greens -- kale, arugula, spinach, you name it!  While this is an old trick to the smoothie trade, here's a tip to crisp it up: place your smoothie-designated bag of greens in the freezer to keep them fresh throughout the week. This will also add an extra chill to your cup, meaning less ice, which = more flavor!

Feeling lazy? Go ahead.  Take a stop at Juice Generation -- Kayley recommends the Almond Joy Smoothie with added spinach. 

E3Live Blue Algae - The P.E. Club - Upper East Side

3.)  E3 Live (Blue Algae!)

*Nedra's Pick! Whether it's a supplement, powder or beauty product, this blue-green algae acts as an instant mood booster and is excellent for everything from improving your focus to boosting your immune system.

Try these recipes to incorporate E3 Live easily into your diet: http://www.e3live.com/s-2-recipes.aspx

 

Seaweed Salad Recipe - The P.E. Club - Upper East Side

4.) Seaweed Salad

The health benefits of seaweed are incredible. Not only is it high in protein (from 20% green algae / 70% spirulina) and mineral content, but it actually contains more vitamin C than an orange (!!!).  The natural iodine helps maintain healthy thyroid function. Seaweed also has a variety of anti-viral, anti-bacterial and anti-inflammatory properties.  It's no wonder our trainer Leo loves getting in his fix when he can.

Try this easy 10-minute Seaweed Salad recipe.  You may even have some of these ingredients in your pantry already: http://www.food.com/recipe/seaweed-salad-247035

Matcha Green Tea Truffles - Upper East Side Personal Training

5.) Matcha Green Tea Truffles

Looking for something green to appease that sweet tooth? These Matcha Green Tea Truffles are just what you need. Matcha contains natural calming properties, detoxifies the body, improves metabolic function and increases energy levels and endurance. Instructor Katy approves! 

Get the recipe via Good Morning Cali: http://bit.ly/2m2iIH6

 


For more fitness & lifestyle tips, follow us on social media! 

6 Meal Prep Tips You Need in Your Life

Two words: MEAL PREP.  Whether you love it or hate it, it's a necessary evil when it comes to staying on track outside The P.E. Club doors. A good meal prep plan will save you money and calories, in addition to time during your busy work week.

Our trainers shared their favorite meal prep tips to help you *spice* up YOUR weekly routine!


Meal Prep Tips You Need In Your LIfe - The P.E. Club

1.) Make sure you have quality tupperware.

When you have the right tupperware and containers to transport your meals, it makes portion sizing and meal coordination more organized - and even fun!  Stores like Marshall's and HomeGoods have a variety of marked down reusable containers in a variety of colors, sizes and styles.  

*Important! Make sure to check that your tupperware is microwave + dishwasher safe to avoid harmful toxins. 

2.) Make meals a few days at a time.

It can be overwhelming to prep a whole week of meals in advance.  Think about your week, how busy you'll be, and plan ahead, then go from there.  You may get tired or repulsed after eating the same meal for five days in a row... So, break up your week of meals into chunks, and schedule yourself smaller periods of time every few days to keep it interesting.

Meal Prep Tips You Need In Your LIfe - The P.E. Club

3.) Make breakfast an easy fix. 

Not a morning person?  This is a meal prep hack for the early risers! Pre-batch frozen berries, bananas, and leafy greens in plastic bags for an easy dump 'n go smoothie!  All you need to do from there is pour the bag of produce into the nutribullet or blender, then add a dash of your favorite milk & nut butter....Voila! Instant breakfast!

 

via @mealprepsociety

via @mealprepsociety

4.)  Keep it simple.

It's hard not to scroll through Instagram and marvel at the meal prep photos of health foodies packing their fridges for the week.  Though it looks intimidating, know that this is JUST meal prep, not serving a table of 12 on Thanksgiving. If you're just starting out, don't stress.  Prep a simple turkey chili or vat of rice just to have on hand for an easy meal option, and build from there. Make sure you have some snack options on hand, too! That leads us to #5....

 

5.) Hit the cutting board ASAP.

5 Meal Prep Tips You Need in Your Life - The P.E. Club

As soon as you go grocery shopping, cut up all your fruits and veggies.  Put them in tupperware for an easy, grabbable snack when hunger strikes. With everything pre-chopped, it's easier to put together a quick salad or add some color to your scrambled eggs. Anything to get in those extra veggies! 

6.) Give yourself incentive.  

If you just completed a week well prepped, go ahead -- grab that salad from Sweetgreen or that smoothie from Juice Press. You deserve it!


For more tips, follow us on social media!

March's #GymClassHero of the Month: Julian Steinberg

CONGRATS TO MARCH'S #GYMCLASSHERO & PERSONAL TRAINING CLIENT, JULIAN STEINBERG!

IMG_1671.JPG

BEFORE + AFTER...

Club Superlative: "Most likely to have Alex copy his outfit"

About this #GymClassHero...

  • Occupation: Investor
  • Personal Trainers: Andrew and Alex
  • Fave workout...Cross country skiing and hiking and not doing squats or lunges.
  • Fave memory @ The P.E. Club... Every time we stretch at the end of a class...
  • Motivational Mantra: "If you fail to plan; you are planning to fail."

History Lesson: Julian's Journey with Fitness:

"Before PE I was mostly about cardio workouts with very little focus on strength training."

LOVE NOTES TO P.E. 

"I went from being just friends with fitness to a love hate relationship. I hate being tortured by Alex/Andrew but I love the way it makes me feel. Everybody should join. I would tell them that as painful as the workouts can be, everybody feels pain. Some the pain of sacrifice and others the pain of regret."

LOVE P.E.? LET US KNOW!  

Tag us @ThePEClub / #ThePEClub on Instagram & share your fitness journey for the chance to be featured + receive free classes & club swag!

Why You Should Focus on Your Own Healthy Journey

The P.E. Club - Kayley Stevens - NYC Fitness

By Kayley Stevens


How many times have you compared your body to another’s? How many times have you heard about a friend’s special diet that you decide to try because of his or her results? How many magazines have you read about celebrities and what they do to stay healthy/in shape?

We are always looking at outside sources for help when it comes to fitness and a clean diet. For decades, our society and the media have carefully manipulated us into believing how we can achieve a healthier, stronger, better body. Unhappy with yourself? Follow this celebrity trend. Take more classes like “Sally” does. Buy this. Eat this. Work-out here. Do this exercise.

What if we took that focus on others’ diets, workouts, and regiments & used it instead to concentrate on what makes us feel and look our best? What if it really is that simple? What if the answer is this: make your health journey less about others, more about YOU.

This small change can help us find peace and success with our bodies.

Inside the fitness world and out, men and women compare themselves to others. It’s a primal quality we have. Whose muscles are bigger? Who can run faster? Who eats better? Who has better results than me?  We can’t help it. Humans have competed with each other since the beginning of time. This “race” against others, however, can sometimes hinder our happiness and hinder our results.  Many of my clients and peers desire arms like one person, abs like another. They read about what diet is working for fit men and women around them. By making goals based on another person, we already set ourselves up for disappointment. Implementing a plan similar to someone else’s is fine, and in fact, can work in some cases. But making comparisons along the way will only distract and frustrate.

Factors like genetics, sleep, digestive differences, and even your daily routine can affect results on your health journey. Each and every one of us will respond to workouts and diets differently.

Kayley Stevens - The P.E. Club - NYC Fitness

For example: “Person A” may be able to lift heavy weights, barely do any cardio, eat whatever they want (carbs, sugar, alcohol galore) and remain super lean. However, “Person B” might not feel as great eating loads of carbs and sugar. They may feel or look best doing long hours of cardio, minimal strength, and sticking to a super clean diet. The variations are endless. The factors are endless. Each one of us falls into a different rhythm of health, a different pattern.

Let me use myself as another example. As a dancer and instructor teaching 15-17 classes a week, I am moving and strengthening my body MANY hours a day.  Being extremely active allows me to pretty much eat anything I want. You name it. Fries, burgers, pizza, ice cream, wine, beer—I don’t hold back. I eat healthy 50% of the time and not so healthy the other 50%. My results cannot be compared to a person who works long hours an office or as a full time parent. I admire NYC workout warriors so much—the clients who show up to the P.E. Club after hours of working and walking kids around and cleaning to get a great sweat in. Your results are right there in front of you. Each time you show up in class, each push up, each rep you finish, compare THOSE. Compare the strength you began with and the strength you have after a few classes.

Here’s something to try...

Instead of letting your focus be someone else’s body or nutrition, try looking inwards for answers. Become your own inspiration. Look to YOURSELF for guidance. Discover what kind of workouts make you feel your best; eat the foods that make you feel great. Compare ONLY your results, no one else’s. Instead of making your goal someone else’s body, try and envision the kind of strength you’d like to have on your own body. How many push-ups or sprints do you want to be able to complete? How many could you do before? Such a small mental shift can really change the fitness game for all of us.

YOU are a champion-- you don’t need to look elsewhere for inspiration. Look inside yourself.


Live out your healthy journey dreams this week by reserving your TRX with Kayley!

Love Your Body: Spread Body Positivity This Valentine's Day (+ Photos!)

We're *spreading the love* this Valentine's Day by emphasizing body positivity! While everyone's body is built differently, everyone's body is built beautifully.  Too many times we focus on what we want to change, rather than celebrating what we have achieved. 

This week, we asked our team of trainers & instructors to share what they love about their own bodies...and we hope you are inspired to spread the love and do the same!

Q: What do you LOVE about your body?

*scroll through & find out now!*


Looking for more ways to spread the love? SHARE THE GIFT OF $25 classes with a friend or loved one!

How Our Fitness Pros Fell in Love with Their Careers

The P.E. Club Team

February is about celebrating passion and love.  If there is one thing we're passionate about at The P.E. Club, it's definitely fitness! Every employee @ P.E. has a love story and fitness journey that makes them a valuable, unique part of the team.  Our trainers & instructors share how they got their start as fitness professionals!


Question: Did you find the fitness industry or did the fitness industry find you? Share your fitness love story!

"My mentor, Debbie Frank, "discovered" me at Exhale working the front desk and scooped me away to become a barre teacher... the rest is history!"

-Kevin Murnane, Trainer/Instructor

"The fitness industry found me! I mean I always was a workout warrior, but when I tore my ACL April of 2015 I really had to make a decision about strengthening my body in order to keep dancing. So I fell into fitness!"

-Kayley Stevens, Instructor

"I found fitness in a time immediately after college when I was struggling to navigate my way in the world post graduation. I first turned to the gym as a way to get out my frustrations and anxiety about all the unknowns in my future- but I quickly fell in love with getting in shape and stronger and soon enough, I was working to make fitness that future!"

-Miriam Fried, Trainer/Instructor

"I found fitness as an outlet from stress when I was in high school. My daddy and I worked out every morning together from high school until I moved to NY. Then I met my husband at the gym and now we own a gym together. So I guess you can say that the fitness industry has been apart of my life, my love and my family."

-Nedra Lopez, Owner + Trainer/Instructor

"I would say fitness found me! After graduating college a friend of mine who owned a Pilates studio gave me a job at the front desk just to get me by on my first year post grad. I fell in love with the classes there and because of my dance background she asked if I was interested in teaching. I said "of course!"and began my training. After about 7-8 months of teaching there a friend/teacher I knew through the dance world recommended me to Nedra to teach at The P.E. Club knowing that I had a background in teaching pilates! I had my interview and we hit it off! After working at P.E. for a few months, taking classes and trying out personal training I really fell in love with how my body was feeling. I realized while I complained about "problem areas" on my body I was just talking and there wasn't a lot of doing. Realizing I was in control of making those areas change into the way I wanted them felt empowering! Although I haven't met all of my goals yet I am enjoying working on them. Wanting results immediately was usually why I didn't like to work out. Because that's impossible and without patience working out will only leave you frustrated! The process makes me feel strong and healthy so I am less worried about getting there quickly. I wasn't looking to get into the fitness industry but I am so glad to have made the connections I did because I am stronger today because of it!"

-Melody Domfort, Instructor

"Fitness fell into my lap. I always enjoyed working out in college and after, but I didn't exactly know how to dive into it as part of my professional goals. One day 5 years ago, I was dancing down the street with my now husband and a woman stopped me. She asked me a few questions about myself and then handed me her card. Living in NYC has taught me that there are some very interesting people living among us. I kind of laughed her off, but a few hours later I googled her name and realized that she was an established entrepreneur in the fitness industry. Long story short, I became an instructor, made my TV premier as a fitness model on HSN and later became a host on QVC. We have since parted ways, but I have a lot of thanks to give her."

-Morgana Mauney, Instructor

"I sort of found the fitness industry, I was always active as a child- basketball, dance, tennis but when I got into my teens I started going to the gym and loved it a stress reliever. I was also exercised to keep my body and mind healthy but then I started working at a yoga studio and fell in love with yoga and working out even more."

-Mayra Rodriguez, Front Desk Manager

"I've always been very active all my life. I was always a dancer, but started experimenting with track & cross country in high school. I was very fast and placed every race. However, my after school hours were so jam packed with physical activity that it started to take a toll on my body. As my times began to slide on the track and my body was giving out each race, I had to make the decision to commit 100% to dance. I maintained a passion for running throughout high school and into college, where I competed frequently in local 5ks and even ran my first half marathon! It wasn't until I moved to the city for my first job after college where I began experimenting with group fitness. I worked 40 hrs a week and was still trying to pursue my dance career, but I quite frankly couldn't achieve that balance. It was hard to go from being very active to sitting at a desk, so I joined ClassPass right away upon moving here just to get a feel for the options the city has to offer,. I quit a month in when I realized I was really only going to a handful of places and the booking process was too stressful. I just bought a gym membership to hold me over and took a few dance classes in the city every now and then. When I was referred to The P.E. Club by a friend for a job opening last year, my whole world was about to change. I got out of a negative job situation that took a toll on my mental and physical health, I was able to focus more on my dance career, PLUS I had the opportunity to teach group fitness and learn new modalities, such as TRX and heavy lifting 101. I now have truly found balance in my routine and my body has never looked better - not to mention I'm always learning new things and sharing my love of fitness with the world!"

-Katy Kauffman, Creative Director + Instructor


lululemon athletica - madison ave - the p.e. club

Love free classes? Follow along for more upcoming events.

Meet our newest club trainer, Leo Alvarez!

We're excited to welcome our new trainer to the team!  Meet Leo Alvarez. 

VSCO Cam-5.jpg
Leo Alvarez, Personal Trainer at The P.E. Club

Club Superlative: "Most likely to Let the guns out in the gym"

  • Fave School Subject: P.E. of course!
  • Certifications: NCSF-CPT, ViPR and CPR/AED
  • Training Style: He specializes in using strength and high intensity workouts to create a well balanced program. Leo makes sure that his clients walk out of the gym with a smile and feeling great. He loves to make exercise fun!

Guilty pleasure? Anything chocolate!  Especially Nutella...

Fave workout jam? Turn Down for What by Lil' Jon.

Your daily uniform? All things Under Armour. 


Does Leo sound like a good fit for your fitness goals? When you submit for your complimentary training consult, we arrange the best suited personal trainer based on your fitness goals and current status. That's just the first step in creating the perfect fitness game plan, tailored to you.

February's #GymClassHero of the Month: Marlene Berne

CONGRATS TO February'S #GYMCLASSHERO & PERSONAL TRAINING CLIENT, MARLENE BERNE!

Marlene was the winner of our 3-Month Fall Personal Training Challenge, losing a total of 9.5 inches overall with 3% body fat loss. These are her incredible results from clean eating, a balanced program and support from her go-to trainer, Nedra! Because #ItsNotPhysicalItsPersonal.

SEPTEMBER 2016 vs. DECEMBER 2016

Marlene Berne, Gym Class Hero of The Month (February 2017)
Marlene Berne, Gym Class Hero of The Month (February 2017)
Marlene Berne, Gym Class Hero of The Month (February 2017)

CLUB SUPERLATIVE: "MOST LIKELY TO SAY "SHE CAN'T" WHEN *SHE IS* IN A WORKOUT"

about this #GYMCLASSHERO...

  • Occupation: Executive Recruiter
  • Club trainer: Nedra
  • Fave workout: Long + Lean class and all things TRX 
  • Fave memory @ the club: Kayley's summer recess classes with Nedra & John! 

History Lesson: Marlene's Journey with Fitness

"Before the P.E. Club, I worked out without a plan."

Love Notes to P.E. 

"It is really like a club, where Nedra and Alex make me feel like a VIP all the time. I always look forward to walking into the club even though I don't always feel like working out (so once I'm there I have no choice and feel great when I leave)!"

LOVE P.E.? LET US KNOW!  

Tag us @ThePEClub / #ThePEClub on Instagram & share your fitness journey for the chance to be featured + receive free classes & club swag!

Your 2017 Motivation Boost to Avoid the February Slump

 

It's almost February, which means you're just about ready to abort the those New Year's resolutions you set for yourself and over-indulge.  Before you skip the gym for brunch plans, our team of trainers put their heads together to create this care package of inspiration - with quotes, tips, recipes, club secrets + more - to motivate you when you need it most. 


1.) get motivated with our fave #inspo quotes.

Pin it. Share it. Live it. You're welcome. 


2.) try these Tips for goal-crushing success.

dailydoseofitness, miriam fried - personal trainer - The P.E. Club
  • Tired of having the same thing for breakfast? Try these quick snackable grab n gos high in fat + protein to keep you energized: http://bit.ly/2j1KF12
  • Need assistance sticking to your goals outside The P.E. Club? Download our top-ranked health and fitness apps on the app store: http://bit.ly/2gPd7QZ
  • Amp up your athleticwear!  There is something about new gym apparel that always gets us amped up to workout.  Owner + trainer Nedra Lopez reviews her fave leggings: http://bit.ly/2h7N1t1
  • Ditch the #'s on the scale and focus on how you look and feel!  We'll convince you why it's important to change the way you think about "losing weight..." Learn more: http://bit.ly/2g7a1eG
  • Get in your cardio + have fun while doing it!  Haven't tried Club P.E. yet? It's our cardio dance class like no other: http://bit.ly/2dVo2Mt

3.) create a customized fitness game plan with us, tailored to you + your personal goals.

We're a full-service wellness boutique.  At The P.E. Club, you'll fall in love with fitness all over again.

Screenshot 2017-01-15 10.55.51.png
  • Drop-ins this month are only $20.  Make your own affordable + customizable class package to complement your current fitness routine. Book a class: bit.ly/thepeclubschedule
  • Get in your cardio homework.  Enjoy unlimited use of cardio equipment during club hours.  
  • Sign up for a nutrition consult with Robin Barrie. Your fitness goals may require a lifestyle change and that begins with assessing your diet.  Visit Robin's website to learn more: http://bit.ly/robinbarrie
  • Let us help you achieve your fitness goals. Maybe it's time to sign up for that complimentary training consult. No commitment necessary - just stop in and see how we can lend a hand and support you along the way.

4.) Join us for a sweat at some free class events!

It's no club secret... Join our mailing list and throw us a follow on social media to stay up to date with the latest news, event notices and free class alerts! 

5.) relax + workout with the p.e. club on an arizona fitcation.

Voted as one of 2017's hottest fitness retreats by Well+Good, this wellness escape led by club owner + trainer Nedra Lopez and Holly Goodwin is the perfect Spring resolution pick-me-up (because we know you'll be able to crush your goals well into Spring 2017!) Enjoy customized workouts, yoga, meditation and other adventurous excursions around beautiful Arizona.  To learn more: http://bit.ly/2gpjTxn


6.) lastly, Remember why you started.

Whatever the reason may be, tune in to why you began this journey in the first place. You got this!