Health & Wellness

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!!! 💪💪💪

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/

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! 

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.

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!

Our Fitness Professionals Share Their 2017 Resolutions

Lose weight. Lean out. Eat clean. Train dirty.

Same sh*t, different year.

It's that time of year... We dust off last year's goals to give it another go.  Sometimes we fail to realize that if we don't succeed time & time again, it might be time to change the plan, not the goal. At The P.E. Club, we're here to keep you on track and be the support system you need when it comes to those difficult diet and lifestyle changes.  

That being said, our talented team of trainers and instructors are not only the the best motivators, but setting the bar high for themselves, as well. We asked our team what they aim to resolve in the new year to ensure a productive & successful 2017. 

Here are our 2017 New Year's Resolutions!

Kayley Stevens, Instructor

Kayley Stevens, Instructor

"This year, I'd like to financially manage myself better - this includes aiming to track my budget monthly and establish more of a saving plan by charting and using wiser judgement on spending. I also want to focus on healing my injuries - from resting my body to rehabbing properly in order to heal my pain so I can work better.  Lastly, I hope to not let the NYC madness win! When life gets hectic or stressful, I want to practice meditation and peel back on my emotional reaction. I'm hoping to navigate stressful situations with more poise instead of succumbing to negativity."
-Kayley Stevens, Instructor
Miriam Fried, Trainer/Instructor

Miriam Fried, Trainer/Instructor

"My New Year's Resolution is to take more risks and do more things that scare me on a regular basis! It's so easy to get stuck in a daily routine and stick to what feels safe-I want to say "yes" to more things outside my comfort zone in 2017!"
-Miriam Fried, Trainer
Nedra Lopez, Owner/Trainer/Instructor

Nedra Lopez, Owner/Trainer/Instructor

"First, I want to get a yoga certification so I can tap into a deeper strength, explore personal challenges and find balance in my fitness routine.  In contrast, I also want to find time to indulge and enjoy being a human. Life isn't only about working, working out and always being responsible... I'm still figuring out how to do this!!"
-Nedra Lopez, Owner, Trainer & Instructor
Melody Domfort, Instructor

Melody Domfort, Instructor

"This year, I want to make more time for myself. I am starting to accomplish things I want in my career but that can sometimes come with a price (personal sanity!). 2017 I will start to focus more on time for fun. When I'm not at work, I'm not going to let my mind still be filled with stress that I may be having about a work situation.  I will make sure I take my free time to really go out and enjoy myself instead of just staying home on the couch. (Although that is sometimes needed as well!)"
-Melody Domfort, Instructor
Morgana + Andrew Mauney, Instructors

Morgana + Andrew Mauney, Instructors

"This year, I want to spend more quality time with my husband. Whether it is an adventure around the city or something so simple as snuggling on the couch catching up on our stories, I want to be more present. I also really want to meal plan in a more efficient way! I tend to decide to be creative for dinner so late in the day that by the time I make the list, go grocery shopping, and make the meal it's already late. Having a 5:45am wake up call after an evening of late night eating doesn't go very well together. I plan on organizing my recipes and shopping lists on Sunday and either going shopping on Sunday or Monday for the week. Good cooking is all in the shopping.  Lastly, I want to do workouts that make me feel good. I have had way too many injuries in my life to ignore my body. I know what makes me feel good and look great so I'd like to continue with that regiment."
-Morgana Mauney, Instructor
Allie Ricardi, Trainer

Allie Ricardi, Trainer

"I want to commit to a strong workout program and in turn be ready for the NYC marathon." 
-Allie Ricardi, Trainer
Katy Kauffman, Creative Director & Instructor

Katy Kauffman, Creative Director & Instructor

"My new year's resolution is to be more present in everything I do.  I have very big goals and dreams, and too often I over exhaust myself with the "go-go-go" mentality, unnecessary stress + over planning which leads to unhappiness & frustration when things don't go the way I had hoped.  I plan on living in the moment, listen to my body more, trust my intuition and enjoy life's blessings. This year, I want to keep it simple, and that just takes some commitment to being present." 
-Katy Kauffman, Creative Director & Instructor
Mayra Rodriguez, Office Manager

Mayra Rodriguez, Office Manager

"I want to focus on better time management, more positive self body talk, more dedication to my career + more dedication to my fitness goals."
-Mayra Rodriguez, Office Manager

When it comes to fitness, we want to know your new year's resolutions! Let us help you achieve them.

The Best Health and Fitness Apps On The Market Right Now

The Best Health and Fitness Apps on the Market Right Now

by Shannon Kronstadt

With the New Year upon us, one of my resolutions is to spend less time using my extra limb- also known as my iPhone. You’re probably reading this via your very own extra limb right now- in between snapchats and Facebook memes- and although that limb may be very attractive and entertaining, I guarantee there are better, more meaningful ways to spend your time...but let’s face it, nobody’s trying to seek out a serene nature walk in New York City in December (but you can and should walk down Third Avenue eating froyo in snowpants because? yolo). The good news is, you can continue to admire your screen often, but this New Year, I challenge you to utilize your devices in ways that will actually help you stay productive, creative, and less stressed. There’s nothing wrong with mindlessly scrolling through Instagram at times (is five hours a day bad? Just kidding..kind of), but you can achieve a balanced lifestyle that allows you to stay plugged in without constantly tripping over the cord. You can even start right now.

With that being said, below is a small list of health and fitness apps I personally enjoy and recommend;

they each promote positive activities of self-care that can enrich your day-to-day and make you feel better. This holiday season, give one or two or all six of these apps a try and see if you can incorporate them into your routine- it can be daily, a few times a week, or whatever works best for you. Heck, you can even ignore all of it and go back to editing that pic for the ‘gram. But I do hope you read on. Seriously. I worked hard on this.

All jokes aside - Happy Holidays & happy app-ing!


1.) Headspace

Headspace App - The P.E. Club

You’ve probably seen advertisements for this app on the NYC subways, with quotes along the lines of “I meditate in order to tackle that big work presentation,” or “I meditate because I’m raising two teenagers.” After several friends recommended Headspace to me, I finally decided to give it a go- and I’m glad I did. As someone who used to believe meditation wasn’t for me (due to my inability to shut my mind off- until I realized that’s not necessarily what the practice is about), Headspace does a good job reassuring you your experience doesn’t need to fit inside any particular box: it’s yours, and yours alone.

The meditations are guided (which I also like- the guy’s voice is rather relaxing), with the sessions only being ten minutes in length, and after you complete the initial “Take10” series, you can move on to more focused meditations. There are a few paid subscription options, or you can continue using the free trial sessions at your own convenience. The reality is, it isn’t very difficult to learn the basics of meditation on your own, and for free, but Headspace is a great start for those seeking some direction as well as ways to incorporate mindfulness into their lives.

2.) Tabata Timer

Tabata Timer - The P.E. Club

Tabata is a form of high-intensity interval training (HIIT) that can be used to burn fat much more efficiently than your traditional aerobic workout (i.e. running on a treadmill or spinning). Initial studies on this type of training showed that individuals who implemented Tabata into their routines several times a week developed better aerobic (exercise that can be sustained over longer periods of time and require sufficient oxygen intake) and anaerobic (exercise that is short and intense where oxygen is not sufficient, so the body fuels muscle contractions in other ways) abilities, compared to those who incorporated hour-long, moderate-intensity workouts. In short, Tabata promotes the building of lean muscle mass, and more muscle= more fat burning. Woo!

Typically, I pick four exercises and complete anywhere between four and eight sets in total, with a "work for 20 seconds, rest for 10 seconds, work for 20, rest 10," pattern and so on. What I love about the Tabata timer app (and there are a few to choose from in the App Store) is it does the legwork for you by actually timing the working and resting intervals, so as long as you can hear the “beep,” you just go and rest and go and rest. You can literally work out anywhere with this tool, as you can choose body weight exercises, or if you own light equipment such as a jump rope or resistance band, you're good to go.

If you want to get a taste of Tabata first, come try TRX Bootcamp at The PE Club! We do two different Tabatas in class, and our clients love the beeping timer (some hear the sound in their nightmares...no I’m kidding...or am I…?). Or, jump right in and give one of the apps a try.

3.) Relax Melodies

Relax Melodies - The P.E. Club

Do you like listening to the sound of a crackling campfire, the rumbling of a thunderstorm, or waves crashing onto the shore? Do sounds like these lull you to sleep or help you feel more relaxed? Relax Melodies is perfect for that, and you can choose many more options besides the ones I listed above. What I like is you can layer sounds on top of each other, such as the humming of a lullaby over soft winds. You can also set a timer, so after say, twenty minutes, the sounds gradually fade into silence so it's not playing throughout the entire night. My only gripe is that the app tends to close out when you first try to open it, so hopefully the creators will fix this bug soon.

4.) MyFitnessPal

Screenshot 2016-12-18 12.02.44.png

One of the most popular fitness apps out there, MyFitnessPal is a calorie counter and nutrition tracker that allows you to log the foods you consume in any given day. The database contains over five million foods, including popular, everyday brands as well as certain restaurant menus. If you have a specific goal in mind, you can enter this information into the app and determine your calorie and/or macronutrient intake, so you’re always aware of what’s going into your body and whether or not those items are within your specific range. You can adjust these numbers at any time, so if you find you are undereating or overeating, you can make those necessary changes. I love that the app can recognize and suggest frequent foods that you consume (shout-out to the people like me who eat the same thing for breakfast every morning) so you don’t have to constantly search for the same items over and over again.

You also have the option to track your steps as well as cardio and strength workouts, where you can enter the exercise along with the numbers of sets, repetitions, and even the weight used. This way, you also have an idea of how many calories you’re burning and how that works in relation to your nutritional habits. I don’t personally use the exercise trackers, but know that it is there if you need it. My favorite thing about MyFitnessPal is how quick and easy it is to use- logging your meals and snacks takes all of two minutes, sometimes even less. And when it comes to staying on track and progressing towards your goals, who wouldn’t want to try something that fast and painless? On the other hand, tracking your food can sometimes feel restrictive, so make sure you are happy doing it.

5.) Pocket Yoga

I recently discovered this app, so I’m still learning all the ins and outs, but as a “strength girl” who needs more restorative exercise in her life, Pocket Yoga is a true gem. Again, the beauty of apps like this one is you can do everything at home because it offers complete, guided practices, so all you have to do is roll out your mat and follow along. The app requires a one-time $2.99 purchase to download, but once you do this you have access to twenty-seven sessions, all designed by experienced yoga instructors, and you can choose both the duration and intensity. I am a beginner, so I particularly enjoy the library of poses that includes detailed descriptions, the level of difficulty, and the purpose of each one (i.e. improving balance, stability, etc).

Another feature I like is the ability to play your own music during the practice, so if you prefer a top-40 playlist or a nice hip-hop flow, you can use your iTunes music library or another preferred app. You also have the option to purchase additional bundles, but so far I’ve found that the original content is more than enough. Since it can be difficult and not always monetarily practical to go to an actual yoga studio on a weekly basis, Pocket Yoga is an excellent alternative.

6.) Yummly

Yummly app - The P.E. Club

I figured I’d save the best for last, because I love food, you love food, we all love food. Yummly is another app that was recommended to me by several people, one of them being PE owner Nedra Lopez! Many of us know that living in NYC means cooking is technically an option (the phrase should really read “six degrees of Seamless,” because let’s face it, almost everyone knows him and he’s one hell of a guy), but that can also leave your bank account in poor shape. This app is the Robin to your Batman when it comes to doing serious damage in the kitchen- but the good kind. Upon downloading, Yummly asks a few basic questions about you and your eating habits, including food preferences and favorite types of cuisines (American, Italian, French, Mediterranean, Japanese, and many more), specific diets (such as vegetarian, vegan, paleo, pescetarian, etc), allergies/restrictions, ingredients that you dislike and would prefer to avoid, and your level of cooking experience. With this information, Yummly recommends tons of recipes that match your needs, and since the app contains over one million of them, you can always try something new. F

eel free to save specific recipes that catch your eye, create your own personal shopping list, and perhaps best of all, spend time creating something that will fuel your body and hopefully leave you feeling happy and satisfied. I believe cooking and eating should be celebrated, perhaps even more so when they become social gatherings, even if it’s just you and your partner or roommate. Whether you choose to stir up healthier alternatives or indulge in your deepest cravings, this app is good for the mind, body, and soul. Bon appétit! And no phones at the holiday dinner table...


Did you know you can book classes and purchase packages from our app? 

8 Unique Gift Ideas for the Fitness Buff in Your Life

'Tis the season....Our trainers & instructors put together a list of unique gift ideas for the fitness fanatics in your life! 


1.  Duo Classic Shaker Water Bottle by Trimr

Trimr - The P.E. Club

Whether you prefer to sip or chug, this water bottle doubles as a shaker for your friends that are protein fiends. 

 2.  Subscription Boxes

Built Box - The P.E. Club

There are lots of fun, fit subscription box options on the market that will deliver exciting new finds to a friend's doorstep each month.  Might be the perfect solution to give that special someone a boost of motivation to stay on track when it comes to those new year's resolutions!  Here are some of our fave box ideas:

New Vision Nutrition - The P.E. Club

3.  A meal prep service

You can never go wrong with food!  For the food-preppers on your list, why not make their life 100x easier? Purchase a week or a month of healthy, nutritious, pre-prepared meals.  Trainer & Instructor Miriam is loving her meals by New Vision Nutrition - use code MIRIAM at checkout for a discount, too!

 

 

4. Massage Gift Cards

Massage - The P.E. Club

This one's a no-brainer. Give the gift of relaxation this holiday season.  

5. The hottest new sports wear

My Sweat Style - The P.E. Club, Nedra Lopez

Everyone knows when you look good working out, you feel good.  With the seasons changing, it's time to get ahead of the 2017 fitness trends.  A fresh pair of leggings? Owner/Trainer Nedra Lopez has the down low on every style & fit Carbon38 has to offer: http://bit.ly/2h7N1t1

*Use code Use code NEDRALOPEZ50 to receive 25% off your entire purchase when shopping some of these brands + more on Carbon38.com!

 

6. Long & Lean To-Go!

Gliders + bands are the perfect holiday gift for a mat-based workout at home.  Peruse our blog for full-length workouts that can be done at home with little equipment. Available on Amazon.com!

TRX Training, The P.E. Club

7. TRX TRAINING Straps

Just as obsessed with TRX as we are? Take advantage of TRX Training's 12 Days of TRXmas with special offers released each day until Christmas. You can hang it over a door, swing it around a tree or suspend anywhere, anytime with these versatile straps - awesome workout guaranteed. 

 

 

8. Classes & Training Packages @ The P.E. Club

The P.E. Club

We're a little biased, but this is the gift that keeps on giving.  It's an exciting time to join the club community, with Fitness Retreats, workshops, exclusive package offerings for clients, corporate wellness + more... Shop now!

Why You Should Focus on Changing Shape, Not Size

By Trainer Andrew Leidal


Changing Shape, Not Size - The P.E. Club Extra Credit Blog, by Trainer Andrew Leidal

There’s a common misconception out there that to get the body you want, you have to become ever and ever smaller.  Do cardio to burn off that tummy fat!  Don’t eat those carbs or you’ll blow up!  Spin five times a week and you’ll have that perfect summer bod!

Any of these sound familiar?  They probably all do - and while there is some truth behind them (even though carbs don’t make you suddenly fat) - there is a lot of misinformation and emphasis place around restriction.  Skinny, skinny, skinny.  That’s become a new ideal.  But what if you don’t just want to be skinny?  What if you want toned abs, a nice butt, shapely legs, broad shoulders, muscular arms, a rippling back, or any combination of the above?  Attacking the cardio machines and avoiding carbs like they’re your worst enemies every day isn’t going to help you see those results. 

Side note: Don’t get me wrong - cardio and diet are vitally important to anyone’s workout routine.  Don’t ever neglect them.  But I’m here to talk about how you can change your SHAPE, not just your SIZE.

There are a few basic concepts we need to cover here first so that I can make myself understood.  The first is the difference between shape and size, which might seem obvious to some of you, but I’m going to cover that briefly anyway.  As stated above, there seems to be a general emphasis in the fitness industry on your size - meaning that men and women both should ever be getting either smaller, or bigger. 

Women...there is a huge amount of pressure for you to be as tiny as possible; to have the flattest stomach, the leanest legs, the ever-present thigh gap. 

Men...your chest can never be too big, your shoulders too broad, nor your arms too ripped. 

Right?  These cues are based around one thing - size.  Be bigger.  Be smaller.  Not all of us are going to be big or small, though.  Most of us are big in some places and small in others, comparatively speaking.  Most of us are perfectly happy with certain parts of ourselves while disliking others.  Well guess what - strength training can allow you to target specific areas of your body to help even you out proportionately. 

Want broader shoulders that are pulled back, not rounded forward?  Strengthen your back and shoulders to bring those things up and back.  Want a firmer butt?  Train your glutes to be strong to counteract all of that sitting that you do.  Train your core to help tighten your waist, which will only help to accentuate those curves that you’re working hard for (this is for men and women both - guys, women like nice butts too!).  Building muscle can help you to make adjustments to that “body that you’re born with” in ways that destroying yourself on the treadmill or bicycle six days a week can’t.  The idea is to grow, not to shrink.

Changing Shape, Not Size - The P.E. Club Extra Credit Blog - By Trainer Andrew Leidal

The second concept that I want to cover here is that of spot treatment.  We are told by sources that you can trim off that belly fat just by wrapping yourself in plastic, or that you can take away that pesky skin around your armpits by lifting two pound weights all day.  This is wrong.  Now, this may seem paradoxical to what I just told you in the previous paragraph, so let me go into more detail on this:

  • Muscle and body fat are two very different things that - although are inextricably linked - are targeted in very different ways.  Your body fat percentage, or BFP, is the primary factor behind looking either “soft” or “lean”.  This is a measure of the overall percentage of your bodyweight that is strictly fat and, despite what sources tell you, is nearly impossible to reduce one spot at a time. 
  • Body fat distributes itself relatively evenly across your body.  While there ARE certain areas where it will tend to sit more heavily on you than someone else, it does a pretty good job of making it all the way around your person.  So as you watch your diet, introduce more cardio into your system, and build muscle, your BFP will drop evenly across your entire body.  Sorry guys, can’t get rid of that tummy fat without getting rid of fat period.  This might be discouraging to some, but I would argue that you should feel ENcouraged by it, because your body is smart and will look better as a whole! 
  • With that said, there are certain areas where vestiges of fat will stubbornly remain after all else is gone.  Don’t stress - keep working hard.  Nobody said that this was easy.

You are stuck with the body that you were born with only to a certain degree. Strength training won't allow you to make the bones in your shoulder or hips smaller, but tightening your core with regular ab, oblique, and lower back work will make either of them look much more proportionate. Not everyone is born with a nice butt - but anyone can build one with hard work. You don't have to accept the fact that you can only get bigger or smaller, because this is simply not true. You can get bigger where you want and smaller where you want with just a little bit of knowledge, a plan, and the willpower to see it through to the end.  Your body is your piece of marble, and you can chisel it as you please.


It's time to make some big changes.  Get a headstart on your New Year's Resolutions... 

6 Easy Ways to Fit In A Quick Workout on Turkey Day

Quick Workouts - Thanksgiving Day - The P.E. Club NYC

1.) Create Your Own Tabata

4 exercises of your choice back to back, 20 seconds of each with 10 seconds rest between each exercise. Complete 5-8 rounds and you're done in under 20 minutes. This will spike your heart rate in no time, and if you've picked appropriate exercises, will be way more efficient and beneficial to you than an hour of steady state.  

Here's are a few sample tabatas - give them a try: http://bit.ly/28Pw1bm

2.) Sign up for your local Turkey Day 5k!

There are plenty of Thanksgiving Day 5ks that start early in the AM.  This is the best guilt-free way to start the day.  You'll be done by 9am, which is just enough time to put the turkey in the oven and start cooking up a storm.

You can find all the local holiday runs, HERE!

3.) Bang Out Some Classic Push-Ups.

There's nothing like a good old fashioned push-up & pull-up combo!  Add a cardio burst between sets with squat jumps or mountain climbers...or even add a burpee or 2.  See how many sets you can accomplish within a 10 min. period.  You'll definitely feel the burn. 

4.) Get Your EMOM on. (Every-Minute-On-The-Minute) 

First things first...what is EMOM? 

This workout is a series of very simple short, hard, fast bursts of exercises that start Every Minute On the Minute for 16 minutes.  Pick 2 exercises and allocate one to the event minutes and the other to the odd minutes.  Time yourself with no rest for the entire 16 minute period.  Here's a variation to get you started:

    • Even Minutes: 14 Goblet Squats
    • Odd Minutes: 10 Pushups
  • Rounds: Repeat exercise pair for 8 rounds. (16 minutes of exercise)

5.) Add small props for a big burn.

You don't need a treadmill or a squat bench to get the job done.  Our Long & Lean class requires little to no equipment, and you can recreate the class at home for a quick burn.   Grab your resistance band & gliders and try this total-body workout at home.  

Watch now: http://bit.ly/2ax7IuO

*You can use a towel or paper plates on a hardwood to act as gliders!

6.) Club Members Only: Get in your Cardio Homework for the week!

If you're a personal training client or have purchased a class package, you have exclusive access to Cardio Homework - a secret page on our website containing workouts for you to crush in between sessions & classes at P.E. We want you to stay on track, and that starts with accountability.  

Request Access to Cardio Homework:

Cardio Homework - The P.E. Club
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ONLY Gym class heroes workout on Thanksgiving, after all. 

How Women Can Become Allies in Fitness

Women in Fitness, The P.E. Club New York City

I remember the first day I stepped into a gym with the intention of learning how to lift weights. I was home from college for the summer and charged with newfound inspiration to get into shape. At the time, I had no idea what this really meant because fitness, aside from the occasional jog on the treadmill, was completely foreign to me. I never thought that in a few years, I would become the exercise professional I am today. It’s amazing how far a little curiosity and willingness to learn can take you.

I was fortunate in that I knew many of the members at this gym I joined, so I felt very comfortable approaching them with questions about how to use various pieces of equipment, as well as asking for help with different exercises to target separate muscle groups. Luckily, I was able to quickly grasp and execute concepts such as form and strong movement patterns from my years as a dancer, so my transition into strength training was rather seamless. As my toolbox of exercises expanded, I grew increasingly confident in my ability to work out safely and efficiently on my own, and it felt incredibly liberating.

Women in Fitness, The P.E. Club

Throughout the first few months of my own assimilation into the weightlifting culture, one particular commonality existed among every single one of my trips to the gym: there were very few women present. This bothered me because, even though I enjoyed my independence at the gym, I was missing a sense of companionship and support. This is not to say I was being shunned by the male population, but I was excited by the idea of women supporting other women, especially in a potentially vulnerable environment. I wanted to foster relationships with people who were living similar experiences to my own, from battling the burden of societal pressures to look a certain way, to recognizing that women and girls have just as much of a place in fitness as their male counterparts, no matter the modality.

I began pondering reasons why so many of my female peers were absent, and if they were present, how could I feel more connected to them throughout my own fitness journey? What were some hindrances we could work to overcome? I realized there were many women out there who already found supportive communities in exercise settings, but for those who hadn’t, myself included, I wanted to understand how to create them. It wasn’t until I became a certified personal trainer that I actually sat down with other women to discuss their desires and concerns, and how it impacted their experiences in fitness.

These are some of the points that came up:

  • As stated before, many women feel overwhelmed and insecure due to society’s warped perception of beauty and how our bodies should look.
  • Some women feel pressure to compete with other women, and not necessarily in a healthy way. 
  • Others do not feel confident in their ability to use strength training equipment, which could account for the disparity between the number of men and women in the weight room.
  • Many women do not understand how our bodies respond to exercise, and fear that certain training methods will make them look too “bulky” or masculine.
  • They do not feel supported in the pursuit of their goals.

Again, these were only some of the topics mentioned, but probably the most prevalent. I believe these points further demonstrate the need for supportive fitness communities among women, whether these groups exist in physical spaces, or are simply there for mental and emotional encouragement.


Here are some ways in which women can become allies in the fitness industry and create a positive community if they are seeking one:

1. Let go of your ego.

One of the first steps to forming an uplifting exercise environment is leaving any feelings of superiority, entitlement, or judgment at the door. No two individuals are alike, therefore everyone will need something different out of their fitness journey. It is not anyone’s job to make others feel inadequate- we were all beginners at some point, and there is always more to learn.

2.) Discover what each other’s goals consist of.

It is important to understand what your peers are striving for if they so choose to share this information, why they want to achieve these goals, and if they have a plan in place. Perhaps the “why” is the most critical, because it offers an opportunity for women to be receptive to one another and acknowledge individual needs and desires.

3.) It’s my body, therefore I can choose how I want it to look and feel.

As previously mentioned, I have spoken to other women who fear that lifting weights will make them look masculine, and this could not be further from the truth. A woman has to follow a very specific diet and exercise regimen in order to significantly increase the size of her muscles, but guess what? Even if this is someone’s goal, she has every right to work towards that; all women should have ownership over their bodies. The same goes for someone who wishes to lose weight, gain weight, increase strength, decrease muscle mass, build a butt, develop better endurance, etc. If it makes you happy and keeps you healthy in both mind and body, do it!

4.) Ask questions.

The training world is constantly evolving and expanding, and even as a fitness professional, I find it is hard to keep up at times! If you are feeling lost in your workouts, unsure of how to do something, or want to explore a new training method, try reaching out to other women for advice. These women can be fitness professionals, friends that have more exercise experience, or simply someone you trust. It could open up a dialogue and introduce you to a new confidant.

5.) Work out together.

Want to take your dialogue a step further? Reach out to a fellow female friend, or even a group of women and plan a day and time to train together. You will have the opportunity to challenge and encourage each other, and most importantly, de-stress and have fun.

6.) Create healthy competition.

If society is going to try to compare us and decide what “kind” of woman is “better” or more “worthy,” perhaps it is our duty to crush these oppressive attitudes. Exercise and our overall health shouldn’t be about arranging women on some kind of totem pole, but recognizing we all exist on equal ground. If we are creating competitive settings, they should be ones in which we are pushing each other to be the best versions of ourselves, and realizing that that’s enough.

7.) Uplift each other.

...because this world can be fraught with negativity and hate, and we need more tolerance and kindness, love and respect.

How To Avoid Exercise Boredom

How To Avoid Exercise Boredom, By Kayley Stevens - The P.E. Club

By Instructor Kayley Stevens

Staying in shape requires persistence, dedication and routine. AH YES, routine. We’ve all done it--made our grocery lists for the week, meal prepped, joined a gym, and signed up for a class membership somewhere. All of these actions are really great steps towards an active and healthy permanent lifestyle. But how do we remain excited and interested in our health if our routine starts to get dull?

Before I became a fitness professional, I was a ‘routine’ gal who wandered aimlessly between all sorts of exercise obsessions.

How To Avoid Exercise Boredom, By Kayley Stevens - The P.E. Cub

I would stumble upon a favorite workout, a favorite studio, or a favorite method. I would then do that particular workout nonstop, for months. So much so, that my body grew too accustomed to it. My workouts started to become less exciting andless challenging.  Or, in extreme cases, I would over do it, resulting in injuries. 

You name it, I tried it. I had a yoga phase, a short distance running phase, a long distance running phase, a HIIT phase, a heavy lifting phase, a low weight strength training phase, a no workout phase, a TRX phase, a ballet phase (I’m a dancer), an indoor cycling phase and a Barre phase. 

I believe anyone who practices an active lifestyle usually prefers 1 or 2 of these activities listed above, and they stick primarily to them.  If you speak to a runner, they lean towards arranging their weeks around mileage and may squeeze in a yoga session or weight session or two. If you speak to a dancer, they may focus on pilates, yoga, barre, or cycling on the side. Or if you speak to a heavy lifter, I guarantee they schedule their week around sections of the body and perhaps some cardio on a lighter day. None of these methods prove problematic, but they do result in occasional workout boredom. By going through my workout obsession phases, I truly got burnt out from doing too much of the same thing.

So, here are my tips on how to avoid exercise boredom and lead a MORE EXCITING WORKOUT LIFE. 


Kayley Stevens, The P.E. Club

1.) If you’re not a Group Fitness Person: TRY incorporating more variety in your routine than just 1 or 2 things per week.

If you run and lift every week, switch it up, add some cycling and Pilates. If you love barre, yoga, and pilates, add some running or lifting into your routine. If you love to lift heavy and are a cross fit junkie, go work on your balance and coordination in yoga and barre. If you are a cardio cycle-a-holic, try some HIIT or begin some heavy lifting classes or sessions. You’ll feel a wave of challenge ahead by getting into something that’s out of your comfort zone and it will give you a new goal! And you won’t get burnt out! 

2.) DON’T Classify yourself under just one category of training.

You don’t have to be a fitness professional to be a well-rounded athlete. DO EVERYTHING. Don’t limit yourself to just one type of fitness. Try it all. Your body is capable of far more than you can imagine, so why not do it justice and practice all sorts of fitness to maintain balance? By doing so, your exercise life becomes far more exciting and interesting, because there is so much more to try and accomplish. 

3.) Don’t put too much pressure on yourself—it takes the fun away.

The second that exercise feels like an OBLIGATION, it becomes boring and annoying. Most magazines and health advisors suggest 3-5 days of moderate to intense activity a week. However, not everyone can make that happen with his or her schedules, and our bodies aren’t always up for it. If all you have is 20 minutes and you want to get a quick “feel good” workout in, google some youtube videos, or come up with some of your favorite floor/body weight exercises. THAT’s PLENTY. Take the pressure off of yourself. Working out should make us feel better, not worse. 


As a trainer and group fitness instructor, I’ve finally found the perfect way of looking at exercise. I enjoy it, because I never set limits to my routine. I don’t have a “schedule” or preference when it comes to working out anymore. My week can range from dance class to heavy lifting to boxing to yoga. Another week might be dance cardio, running, barre, cross fit, and TRX. I never say no to a new challenge. 

It’s time make exercising more fun and light-hearted! Go for it.

5 Moves to Improve Your Posture

5 Moves to Improve Your Posture, By Trainer Nedra Lopez-Matosov, The P.E. Club

BY OWNER/TRAINER NEDRA LOPEZ

Upon initially meeting a new client, their top goals are usually a variation of weight loss and increased muscle tone. Little do they know, I sneak in posture strengthening exercises into every program, because we all need it! Most people don’t realize the importance of maintaining a strong posture and how it affects the rest of your body from muscle development to injury prevention. 

So let me give you a little background on what Posture is and why it is so important! When we use the term posture we are basically describing how your body is positioned when you're sitting, standing and lying down. “Proper posture” is when your bones are properly aligned, so your muscles joints and ligaments can move in their intended manner. 

If knowing your body is properly aligned isn’t enough...then here are some more benefits of having a good posture:

  • Aids in digestion
  • Increases Lung Capacity
  • Wards off chronic back, and neck pain
  • Keeps shoulder, neck and back injuries at bay
  • Looks good
  • Lose weight (According to Chiropractor James Emmett, “You can burn up to 350 calories/day by standing properly.”)
  • Helps to build a flat and toned core
  • Improves your mood & reduces stress
  • Makes you more productive since you are able to get more oxygen uptake. 

With that said, here are my 5 Favorite Moves to Improve your Posture:

Perform these exercises + foam rolling 4 times a week to see an improvement in just a few weeks! (If you are pregnant or have an existing back injury, please seek advice from your physician first.)

What you will need:

  1. Mat
  2. Foam Roller “6x36” (HERE is the one I recommend!)
  3. Yoga Block

PRE-WORKOUT: Foam Rolling

Before performing any of the exercises, you need to foam roll. I know most of you are rolling your eyes at this, because this can be quite painful and unenjoyable. But before we can strengthen and manipulate your muscles, they have to be playable to do so. 

“Floor Angels”

Opens chest & shoulders; increases mobility in the shoulder blades. 

Lay on the foam roller lengthwise along your spine, with one end at your tailbone and the other supporting your head. Try and press your low back into the foam roller, by holding your abs tight, keep your knees bent and feet on the floor. Extend your arms out to the side (Like a “T”) with your elbows slightly bent and your palms facing up.  Let gravity open your chest and shoulders as your hands get closer to the floor. Don’t worry if you can’t touch the floor right away, with consistency they will! Hold this position for a count of 30 seconds, and then begin to move your arms overhead and down by your side, with your palms still facing up. This movement is very similar to making a snow angel. The ultimate goal is to keep the back of your hands touching the ground with full range of motion. Perform 10 “Angels” inhaling as you extend your arms overhead, and exhaling as you bring them down by your sides. 

“Back Opener”

Increases circulation, mobility & addresses any tightness in your back.

Next, place the foam roller perpendicular to you at the top of your shoulders, with your feet on the floor, and hands interlaced behind your head for support. Begin by lifting your bottom off the floor opening your elbows out to the side as you roll back and forth over your back from your shoulders to end of the rib cage. As you rock back and forth keep breathing deeply and allow your back to arch just slightly by tipping your head back. Rock back and forth 10 times and then repeat with your arms extending overhead and rock back and forth another 10 times. 

1.) Cat-Cow Exercise

Increases mobility in the spine, neck, abs, and relieves stress.

Cat-Cow Exercise, The P.E. Club
Cat-Cow Exercise, The P.E. Club

Begin on all fours, with your hands placed directly below your shoulders, fingers spread wide with your knees hip width apart. Begin by moving into “Cow pose” inhale as you drop your belly towards the mat. Lift your chin and chest, gaze up towards the ceiling. As you exhale draw your belly into your spine rounding the back and tucking your tailbone into “Cat pose”. 

CUES & REPS

  • Continue this movement matching your breath 10 times. 

2.) Wall Angels

Increases mobility in your shoulder blades needed for posture strength.

Wall angels are great because you are able to keep your body in proper alignment while moving your scapula (shoulder blades) through it’s full range of motion. Stand with your head, upper back and lower back pressed against a wall with your feet propped out in front of you for leverage. Extend your arms out to your side and make the letter, “W” with your palms facing forward against the wall. Try and keep all 5 points (head, upper back, lower back, elbows & back of hands) pressed against the wall as you extend your arms overhead and down by your side. Inhale as you move your arms overhead and exhale as your arms come down. 

CUES & REPS

  • Press your back, head & arms against the wall.
  • Keep your feet 6-10 inches away from the wall. 
  • Move your hands along the wall while maintaining contact.
  • Repeat 10x.

3.) YTI Laying Down

Strengthens your upper back, shoulders, glutes and abs.

Your upper back is responsible for maintaining proper posture, and protecting the shoulders from injury. Start by laying on your stomach face down, legs extended behind you with the tops of your feet on the ground. Extend your arms overhead to make a “Y” with palms facing each other. Begin to press your pubic bone into the ground, which will automatically lift your belly off the floor and keep your lower back safe. Next, lift your arms, head neck and shoulders off the ground while maintaining a tucked pelvis, and breathe deeply in and out while holding your arms off the floor for a count of 5. Keep your face relaxed, neck long and gaze forward, along with keeping your traps pushed down away from your ears. 

CUES & REPS

  • Always keep your pelvis pressed against the mat. 
  • Y: Arms extended w/thumbs up. Hold for 5 sec. and repeat 10x. 
  • T: Arms extended to the side w/ thumbs up. Hold for 5 sec. and repeat 10x. 
  • I: Arms extend back w/ palms up. Hold for 5 sec. and repeat 10x.
  • Make sure you perform this exercise slowly with your breath and do the same for the T and the I, as shown in the video.

4.) Scapula Retraction

Strengthens your muscles around the shoulder blades.

Begin on all fours, with your hands placed directly below your shoulders, fingers spread wide with your knees hip width apart. While keeping your arms straight, gaze forward with your neck long, spine neutral, and ribcage closed (stomach tight) start to squeeze your scapula (shoulder blades) together and then open. 

CUES & REPS

  • Repeat this opening and closing 10 times, without using your neck shoulders, traps or abs to compensate.
  • This is one of the more challenging exercises so take your time and breathe.
  • To progress this movement, you can perform this exercise in a high plank position. 

5) Quadruped YTI

Strengthens shoulders, upper and mid back.

Begin on all fours, with your hands placed directly below your shoulders, fingers spread wide with your knees hip width apart. Place a yoga block under your right hand, and push your traps down away from your ears (shoulders), along with pulling your belly in tight. You will be fighting to maintain this posture while performing this exercise so be aware. Extend your left arm into a “Y” position and squeeze your scapula (shoulder blades) together and down simultaneously, then lower back to starting position. 

CUES & REPS

  • Place a block under the stationary arm for support.
  • Keep your abs tight, and shoulders down while you extend your arm to a Y. 
  • Perform 10 slow, controlled  “Y”, “T”, and “I"'s  and then switch to the opposite side.
  • To progress this movement you can use 3lb-5lb dumbells.
  • Move slowly with control, and don’t forget to breathe!

Remember, improving your posture isn’t something that happens overnight, so be patient. These exercises are my favorite because they not only strengthen your back, and increase mobility, but show you what it actually feels like to be in alignment. 

Maintain that feeling throughout the day by...

  • Keeping your shoulders down and back, 
  • Stomach in tight, 
  • Legs straight but never locked, (no leaning)
  • Keep your chin lifted looking straight ahead

Finally, incorporating Yoga, Pilates and TRX are also great options to strengthen and maintain proper posture. Remember at The P.E. Club we are all about alignment, and proper form, so wherever you take classes or train, make sure they are too!

Mindfully Breathing to Reduce Stress

Mindfully Breathing to Increased Wellness - The P.E. Club

By Trainer/Instructor Kevin Murnane

Personally, I have just come off a very busy time in my life. In June I received by graduate degree in mental health counseling.  For most of the year prior to that I was juggling school (reading, papers, presentations, etc), work (teaching fitness classes and working with clients privately one-on-one), and commuting to the Bronx four days a week for my internship assignment, counseling children at a special education pre-school as part of my graduate study, and trying to devote what extra time I could to be with my husband, who I barely ever saw during the week.

Needless to say, there were many moments when I was STRESSED OUT!

I explained all of this to my coworker and told her about some of the self-care techniques I used to help me get through that hectic time. Of course, there are the usual tips: exercising regularly (check out this blog post by my other good friend and coworker, Morgana, for ways to keep your workout routine safe and balanced), getting enough sleep, eating well, etc. But something that really helped me was practicing MINDFULNESS and BREATHING.

What is mindfulness?

With roots in Buddhist theory, mindfulness is the intentional, accepting, and nonjudgmental focus of one’s attention on the emotions, thoughts, and sensations occurring at the present moment. Mindfulness practice guides you, through training in breathing and meditation techniques, to learn how to purposefully control your attention. Through this attention, you can learn to increase openness and decrease strong reactions to stress and anxiety. Mindfulness techniques have been adopted by psychologists as effective supplements for cognitive behavioral therapy, most notably by Dr. Marsha Linehan in developing Dialectical Behavior Therapy (DBT), with mindfulness as a core foundation for skills training in learning increased emotion regulation, distress tolerance, and interpersonal effectiveness in treatment for people diagnosed with borderline personality disorder. The techniques have proven to be effective for treatment of other issues as well, including depression, substance and alcohol dependence, and eating disorders, among others.   

I believe the practice of mindfulness is beneficial for everyone. What I love about mindfulness is that it focuses attention on the connection between body and mind, and it encourages deep breathing as a way to calm you down. It seems simple, but research is showing that slowing down your breath can actually alter your brain structure in a positive way. Scientific studies, using advanced brain imaging techniques, have measured people’s brain waves during deep breathing exercises, and they saw an increase in alpha, theta, and delta waves, which all have a decreased frequency compared to the beta waves that we operate with normally. In fact, the alpha state is considered the ideal state for learning, while people are more open, relaxed, and receptive when in the theta state, and delta waves are associated with deep sleep. Increasing these waves can increase concentration, focus, and make you more relaxed. Think of it as good MENTAL hygiene.

Below, I listed the resources that I shared with my coworker about getting started with a practice in mindfulness:

Mindfulness Mobile Apps for Smart Phones

  • Stop, Breathe, and Think
  • Calm
  • Mindfulness Training App
  • Headspace (first 10 sessions are free)
  • Relax Melodies (you can mix & match different soothing sounds in order to relax)

Free Mindfulness Meditation Online

All of the smart phone applications are free or fairly inexpensive and there is a plethora of literature out there about these practices if you’re curious to learn more. Of course we know that breathing is vital for our survival, but now you have the knowledge and tools to practice deeper breathing that is actually good for you and your brain!

5 Ways To Keep Your Mental Game As Strong As Your Physical

By Club Trainer Andrew Leidal

Every single one of us, at some point during our journey with fitness, have had to struggle through a rough patch.  Be it an injury, a lack of consistency, or even just a lack of desire to get to the gym, we have all been there.  Most people focus on the physical aspect of working out - with good reason - but tend to neglect the mental activity that goes on behind the scenes of a healthy fitness routine. 

What do you do when you wake up tired for the third morning in a row and have no desire to go to the gym? 

What happens when you break your foot and have to keep weight off of it for a few months? 

How do you find the motivation to exercise when you work twelve hours a day and have no energy leftover by the time the evening rolls around? 

I’m here to give you a few tips on how to enhance your physical capabilities solely through your mindset.  Ready?  Let’s dive in.

The P.E. Club

1.) Write down your goals.

Have you ever ACTUALLY written down your fitness goals?  Everyone wants to look better, to lose a little fat, to “tone up”.  But what do these things mean to you?  What do they mean specifically?  Does looking better mean dropping weight?  How much?  Does it mean toning?  Where?  And what does toning mean to you?  Does it mean leaning down, or does it mean having muscle definition?

 Create S.M.A.R.T. goals for yourself, which are Specific, Measurable, Attainable, Relevant, and Time-bound.  “Lose a lot of weight” is a good start, but it isn’t SMART.  “Lose 20 lb. by next June so that I can fit into my fun summer clothes again” is infinitely better.  It meets all of the criteria of a SMART goal.

Now, I’m not saying that writing down your goals will magically make you achieve them, but it is a really strong foundation with which you can start.  If you’ve never thought about them in such well-defined terms, this will help you to really reflect upon why you started - or want to start - working out in the first place!  Seriously - grab a piece of paper and pen, or open up your Notes application, and try to write down three SMART goals right now.  If you already have?  Awesome - let’s move onto #2.

2.) Remind yourself of these goals everyday.

And I mean everyday.  Even your rest days.  Take a look at where you’ve written them down until you’ve memorized them.  Repetition is the key to making anything sink in, and repeating your goals to yourself everyday will not only help them to become part of your mindset while working out, but it will also help you to stay in tune with yourself and your relationship to fitness - which will likely change frequently.  The more in-check you are with your goals, the easier it will be for you to tell when those goals have changed, so that you can adjust your program appropriately and without delay.

Be sure you never lose sight of why you want to do this.  This is a quick way to getting out of your routine and spend just another week thinking, “Meh, I’ll get to it next week.”

3.) Find reasons to do this for yourself, not others.

I debated putting this first, and it is arguably the most important on the list, but I wanted to give you something concrete to do to get you kickstarted.  This, though, I think is the best way to keep you motivated towards making progress.  Listen:

No matter what you do, no matter what pursuit you follow, you will never make everybody else happy.  I know that this is a hard thing to let go of for some people, so please take the time to actually think about this right now for yourself.  There are over seven billion people on this planet - do you genuinely believe that you could find something to do that would make all 7,000,000,000 of them happy?  I can’t even make all of my extended family happy, let alone the general public.  You need to be doing this for yourself, not them.

Exercise to feel better.  Exercise to give yourself more time on this planet to make the changes and accomplish the things that you want to.  Exercise to look in the mirror at the end of the day and think, “Damn… I actually look better than I did a week ago.”  There will always be those out there who will bring you down, and this is more and more true as you see more and more progress.  Watching YOU move forward is going to be very uncomfortable for people who remain stagnant, and it will force them to confront themselves.  The ones who matter?  They will be inspired by you and take some knowledge from what you are doing.  The ones who don’t?  They’ll try and tear you down, back to their level, where you might have been only a month ago.  

So don’t do this for them.  Do it for you.  Be healthier and happier to make YOU happy.  The ones who you want to stick around, will.

4.) Push yourself.

You want to always be moving forward.  Now, to what degree this forward progress occurs is going to vary a lot throughout your life (and this is true of anything), but you always want to do your best to keep your momentum moving ahead, not behind.  Always progress, never regress.  If you find yourself plateauing - which you inevitably will - change something!  Anything!  The internet is a wonderful tool, and you can learn almost anything with a bit of concentrated research.  You don’t need to have a degree in a specific field to learn new things within it, not anymore.

Current routine too easy?  Google intermediate level workouts.  Watch Youtube videos of how to perform exercises with proper technique.  Be smart in your research and never pull from one source - always seek help from multiple sources so that you can make your best educated decision.  Try bringing a friend to your next workout.  Teaching is an excellent way to force you to learn what you think you already know.  If you can’t explain it to a 5 year old, you probably don’t know ‘it’ very intimately.

There is always work to be done, so never think that you’ve reached your peak.  You can always be better, happier, healthier, stronger, more flexible, more motivating, etc.  Don’t accept your plateau - push past it.

5.) Be kind to yourself.

Above all else, this is what I want to leave you with: be kind to yourself.  This stuff is not easy.  If it was, almost everyone would have their ideal body.  Exercising is hard.  It hurts.  It’s probably going to bring up some emotions that you didn’t know existed in you.  If numbers 1-4 fail, you can always rely on this one.

We’re human.  We’re not perfect.  You’re not going to remind yourself of your goals everyday.  You’re going to wonder if other people are happy with your results.  You’re going to stagnate.  Sorry, that’s just how it goes.  When any of these happen, please don’t beat yourself up about it.  That is the quickest to halt your progress.  And if you do?  Don’t beat yourself up about that, either, because we will always be our own worst critics.

Do your best to catch your negative thought patterns as they happen (easier said than done) and surround yourself with people who support and encourage your fitness habits.  Don’t be afraid to call upon someone for mental support!  We’ve all been there at one point, and I guarantee that the ones who you want in your life will never speak to you about yourself that way that you speak to you about yourself.  It’s easy to get down on ourselves for not being perfect, but we don’t genuinely expect that of anyone else, so we shouldn’t expect it of us.  We’re human, we make mistakes.  I’m right there with you, friend.


Focus on the work that you’ve already done, no matter how much or how little that is.  Go back to your goals.  Find reasons to do this for yourself and not others.  Get a good night’s rest, wake up, and shake it off.  You are perfectly imperfect, and so is your journey with fitness.

3 Reasons You Need Kettlebells In Your Fitness Routine

By Holly Goodwin, Club Trainer & Instructor

Perhaps you are a first time user, or maybe you have dabbled, but then cautiously retreated for fear of injuring yourself… or someone else. Find comfort in knowing that you are not alone! Kettlebells certainly can be very intimidating and could turn any slightly curious gym goer in the opposite direction. I mean really, kettlebells were used to train Russian armies dating back to the 1700’s. Now they are stocked in glamorous gyms and fitness studios all over the country. So, what’s all the fuss? Kettlebells can actually be an amazing addition to any individual’s workout routine. In fact, The American Council on Exercise (ACE) recently did a study and found that the average person can burn 400 calories in just 20 minutes with a kettlebell. Which on average is an incredible 20 calories a minute, the equivalent of running a six-minute mile! They are a fun way to build intensity while also increasing strength. I incorporate them into every single one of my client’s programs as well as my own. Here’s why:

Kettlebell Workout - The P.E. Club
  • Anytime Anywhere (Gym at your Fingertips)

If you have a kettlebell, you literally have a gym at your fingertips. Any exercise performed with a dumbbell can certainly be done with a kettlebell. Plus they are super portable. Many, keep one in the trunk of their car, I keep two in my closet along with my shoes! You can use them everywhere: in parks, at home, or even at the beach. I myself have done many a kettlebell circuit in my living room during a snowstorm. You can train every muscle group and in any modality with a kettlebell. You truly have the convenience of being able to create a great total body workout whenever and wherever you like.

  • Two Birds One Stone (Endurance & Strength Training all in One)

Typically, many of us tend to break up our workouts into weight training and cardio. What’s so great about kettlebells is the body’s ability to be challenged by both at the same time. Kettlebells demand that you use your strength to maintain form, good posture, and complete the repetition properly – while the design of the bell allows you to move quickly and use momentum, which as a result elevates your heart rate. This allows you to save an enormous amount of time while still getting a comprehensive workout.

  • The Possibilities Are Endless (Any Movement, Any Body Part)

The possibilities that you have when working out with kettlebells are truly endless. They work both fast twitch and slow twitch muscle fibers. With just one bell you can create a killer cardio circuit or you can build a foundation with traditional strength movements, both extremely beneficial. You can move slowly and deliberately with a traditional movement, typically known as aGrind (ex: squat) or use the bell’s momentum to create a fast pace, known as a Ballistic exercise (ex: swing). You can literally perform a movement for every muscle group and in countless ways, with no additional equipment needed!

If you are a beginner, just like with any new workout, start slowly and progress moderately. Begin by just including just one new exercise into your routine with a kettlebell and then add on slowly. Before you know it you will be super comfortable and confidant, having a blast incorporating kettlebells into your exercise routine this year!

Try this basic Kettlebell Workout!

  1. Kettlebell Dead Lift
  2. Kettlebell Bent Over Row (single arm)
  3. Kettlebell Swing
  4. Kettlebell Press (single arm)
  5. Kettlebell Oblique Twist
  6. Complete the circuit 3x by doing 12-15 repetitions for each exercise.

Description of Exercises

Kettlebell Dead Lift

Place the kettlebell in front of your feet Stand with your legs about shoulder-width apart. Bend your torso forward at your waist, bending your knees slightly. Shift your weight slightly into your heels. Grab the bell with both hands, keeping a neutral spine; stand up tall while pushing your hips forward.

Kettlebell Bent Over Row

Place the kettlebell in front of your feet. Stand with your legs about shoulder-width apart. Bend your torso forward at your waist, bending your knees slightly. Pick up the bell with one hand and begin to pull it to your stomach, gliding you arm along your rib cage retract your shoulder blade and flexing the elbow. Keep your back straight. Repeat on the left and right side.

Kettlebell Swing

Place the kettlebell between your feet and grab the bell with both hands. Push back with your hips and bend your knees to get into the starting position. Make sure that your back is flat and you are looking straight ahead. Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive your hips forward, allowing the bell to swing straight out. Let the kettlebell swing back between your legs and repeat.

 Kettlebell Press

Begin with the kettlebell resting on your on shoulder head, leaning towards your centerline (you should be able to wiggle your fingers and touch your chin), rotate your wrist so that the palm faces inward. This is known as “Rack Position”. Look at the kettlebell and press it up and out until it is locked out overhead. Lower the kettlebell back to your shoulder with control. Remember to keep your core engaged. Repeat on each side.

 Kettlebell Oblique Twist

Sit with legs together, knees bent and feet raised several inches. Hold sides of kettlebell handle (known as the horns) with both hands in front of chest. Lean back until your abdominals are engaged. Remember to keep the chest high and your back straight. Twist your upper body to one side, lowering kettlebell almost all the way to the floor, then twist to the other side to complete rep. Remember to keep hips and legs still.


Take Kettlebells for a swing in our TRX Bootcamp class with Holly!

What @DailyDoseoFitness Actually Eats in a Day

If you follow trainer/instructor Miriam Fried on Instagram (@dailydoseofitness), you might be under the impression that her diet consists primarily of the three main food groups: peanut butter, chocolate, and pancakes. In reality, only in her dreams - and on her birthday - is that the case.

To put those rumors to rest, Miriam shared with us what she ACTUALLY eats in a day...


1.) Breakfast

What @DailyDoseoFitness Eats in a Day - The P.E. Club

This varies depending on whether I’m on the go or have time to make breakfast at home.

My go-to grab and go breakfast?  A Siggi’s yogurt with a little bit of granola.

If I have time to cook?  It’s ALWAYS a big veggie egg white omelette with avocado, and turkey bacon and whole wheat toast on the side.

2.) Lunch/Post Workout

Since I prefer to workout mid-morning, my lunch is also my post workout meal, which means it tends to be my largest and most carb dense meal of the day!  When you exercise, your body fuels your workouts using muscle glycogen.  After a workout, you need to replenish those glycogen stores as quickly as possible.  The fastest way to do this is by consuming carbohydrates shortly after exercising.  You should also aim to get in some protein post workout, as protein aids in muscle protein synthesis (AKA building muscle!) as well as recovery, by reducing soreness and fatigue.

What @DailyDoseoFitness Eats in a Day - The P.E. Club

This meal for me is where the magic happens!  Typically, this means protein pancakes or my current summer favorite, a protein smoothie bowl.  I'll blend some frozen fruit with protein powder and cashew milk, then top it with whatever my heart - and body - desires.

What @DailyDoseoFitness Eats in a Day - The P.E. Club

3.) Afternoon Snack

If you’re like me and are #foreverhungry, having readily available snack options always helps to keep me from wandering into Duane Reade and accidentally buying out the entire candy section when that mid afternoon hunger hits.  My favorite afternoon snack?  Rice cakes with peanut butter and reduced sugar jelly!  If I’m on the go, a protein bar works in a pinch, so I always keep a stash in my bag just in case.

4.) Dinner

Dinner varies for me, but it always includes lots of veggies and some form of lean protein.  My current favorite dinner is a giant mixed vegetable stir fry over rice with chicken or shrimp, topped with my homemade Thai Peanut Sauce!  If I’m out and about during dinnertime, you can usually find me at my favorite salad spot, SweetGreen (my current favorite is their peach and goat cheese salad).

What @DailyDoseoFitness Eats in a Day - The P.E. Club
What @DailyDoseoFitness Eats in a Day - The P.E. Club

5.) Dessert

Also known as: the most important meal of the day. 

What @DailyDoseoFitness Eats in a Day - The P.E. Club

Typically, this will be one of three things: 1) some of my favorite high protein ice cream, Halo Top Creamery 2) greek yogurt mixed with cocoa powder and stevia, or 3) frozen banana protein ice cream made in my Ninja blender which I’ll top with some combination of delicious toppings (always lots peanut butter, of course)!

One of the ways I’ve been able to keep up with my fitness lifestyle is by eating dessert every night.  I always crave something sweet after dinner - and in terms of living a long, sustainable, healthy life, finding ways to curb those cravings (without going crazy), rather than FIGHTING them has always been a better strategy for me.

Here are a few things to remember:

  1.  If you’re looking to get healthier, simply eating LESS isn’t always the answer.  Under eating is just as unhealthy as over eating.  Food is necessary to fuel our bodies, to push us through our workouts, to keep us alive and functioning as happy, healthy human beings.  Eating too little for too long can have an averse effect on your body and even stall your weight loss goals.  
  2. Healthy doesn’t have to be boring!  No matter what your favorite foods may be, there are most likely ways to make them fit your diet in a healthier way.  Love pizza? Try a cauliflower crust recipe or make a tortilla pizza.  Addicted to Chipotle?  Make your own at home burrito bowls with a healthy twist!  Eating healthier does NOT need to mean salads for every meal.
  3. Instead of thinking about cutting out certain foods or food groups, try thinking about adding more healthy foods to your diet.  Eat more vegetables.  Experiment with adding fruits and veggies of a variety of different colors and feed your body with nutrient rich foods that taste good and also make you feel good. 
  4. At the same time:  I don’t avoid carbs.  Nothing is off limits to me.  I just practice balance and portion control.  No food is “bad”.  There’s not one particular food that causes weight gain.  If the majority of your diet consists of those “good for you”, nutrient filled foods, there’s no reason a smaller portion of that diet can’t contain those less healthy, “good for your soul” foods in moderation.
  5. If you struggle for a day or two, if you go off your diet for any reason- don’t beat yourself up.  Don’t let that deter you from trying again.  Nobody is perfect.  We all have our good days and our bad days- but the good news is that tomorrow is ALWAYS a new day!  Just keep going!

There you have it!  As you can see- my diet isn't ONLY pancakes and peanut butter, but it definitely always includes them in moderation because they keep me happy, healthy, sane, AND curb my cravings.  You don't have to choose between eating yummy food or eating healthy food.  You can have your (pan) cake and eat it too!  

Follow Miriam on Instagram for more! @DailyDoseoFitness

Creative Exercise Tips for the Adventurous Traveler + Full Vacation Workout

Instructor & Trainer Kevin Murnane shares his tips on how to travel while still maintaining your fitness routine!


Do you love to travel? Planning a trip that includes a stay at an AirBnb? Feeling at a loss for how to keep up with your exercise routine while you’re away (when many places on AirBnb don’t have a gym!!!)?

Me & my husband in Norway!

Me & my husband in Norway!

My husband and I recently completed an epic journey through much of Scandinavia in northern Europe. We were abroad for a whopping 18 days (!!!), traveling to five countries, including Sweden, Denmark, Norway, Estonia, and Finland.

We covered a lot of ground in just under 3 weeks, bouncing around from place to place by plane, train, boat, and automobile, and we made a concerted effort to travel light, carrying only 1 small duffle each. We discovered AirBnb a few years back, and (when researched properly to find just the right place) found it to be an easy, convenient, and cost-effective way to stay when traveling. For this trip in particular, it enabled us to meet the locals (who graciously hosted us and gave us recommendations for food & sightseeing), explore charming towns/neighborhoods/areas that we might not otherwise see, and, very importantly, we could do our laundry there!

There was only one problem: how would we work out?!

All you need for a great vacation workout!

All you need for a great vacation workout!

Unlike hotels, AirBnb spots usually do NOT have a gym facility. Of course we would be walking a lot and could go for a jog for cardio, but I figured that we needed something else to keep us in relatively good shape. As we prepared for the trip and began packing, I decided to pack 3 small items (2 purple gliding discs, one long Theraband and one mini circular band) which hardly took up any space in my suitcase:  

Although they don’t seem like much, I use these items when I teach the Long & Lean class at The P.E. Club. They are great for helping with strengthening and toning exercises for the whole body, including arms, legs, glutes, and abs. The exercises are simple, challenging, and don’t require a lot of space or time. And while there are, of course, ways to push yourself harder and in different ways back home at the gym and while taking classes, think of these exercises as good maintenance for your time away… it will help ease the transition back to your exercise routine once you return from your travels.

Norway has the BEST barres! 

Norway has the BEST barres! 


Check out my full-length vacation workout with props that fit right in your suitcase! 

STUDY TIPS:

  • The exercise props used in the videos can all be ordered on amazon.com. 
  • Glider substitutes: use a small hand towel for carpeting, use paper plates or paper towels for hardwood floors.
  • If you don’t have a mini circular band, you can do the exercises without it - you’ll still feel the burn, the band just makes it a bit more challenging & fun.

Enjoy your summer vacation, stay safe, and, remember, you can work out anywhere!

5 Creative Ways to Stay Hydrated This Summer!

Put down that Water bottle!  Here are 5 Creative Tricks to stay hydrated:

5 Creative Ways to Stay Hydrated This Summer - The P.E. Club

1) Blended Watermelon

Named after its amazing abundance of water, watermelon is plant-based hydration perfection hidden in a big green ball. How do you know if you’ve grabbed a winning watermelon? Find one that feels heavy for its size and makes a hollow sound when you tap it.

Trick! Toss some in your blender (with seeds but without rind) to enjoy a decadent glass of pink, sweet plant-based hydration. (via mindbodygreen.com)

2) Freeze Bananas

Aside from being delicious, bananas are full of potassium, which replenishes lost electrolytes from sweating in the heat of the summer. Bananas also contain magnesium, which helps balance and regulate the fluids in your body. Their sugars provide instant energy, making them an awesome treat when the heat’s draining you.

Trick! Make banana ice cream! Peel a ripe banana and cut it into two-inch slices. Freeze them for at least five hours. Pulse those frozen slices in a high-speed blender or food processor 15 times, scraping down the sides as necessary. Then, blend until the banana has reached a soft-serve ice cream texture, adding a few teaspoons of water if desired. (via mindbodygreen.com)

3) Coconut Water Ice Cubes

Coconut water (or nature’s sports drink) boasts four times the amount of potassium as a banana plus B-vitamins, electrolytes and magnesium to boot. It’s very low in calories and sugar, which is deceptive because it tastes so sweet and luxurious! Enjoying coconut water is a phenomenal way to stay hydrated (or to get rehydrated).

Trick! Make coconut water ice cubes! Simply pour coconut water into your ice trays and freeze them so you can pop them into a smoothie, cocktail or glass of regular water to add hydration without losing flavor. (via mindbodygreen.com)

4) Rosé & Sangria Flavored Ice Teas

A chilled glass of wine on a Summer day sounds refreshing, but it actually dehydrates you. The Republic of Tea has herbal ice teas that actually taste like your favorite Sangria and Rosé!

Trick! Just add some fresh cut up strawberries, peaches and blueberries to create a delicious, low-calorie, thirst quenching drink! 

5) Infuse Your Water

Don’t be afraid to spice up your water…grab a large pitcher, fill it with water + your favorite frozen fruit, and let it infuse in the fridge for about an hour.

Trick! Be Creative! Try these flavor combinations:

  • Lemon & lime
  • Mint & Cucumber
  • Strawberries & Basil
  • Blueberries & Cherry
  • Orange
  • Grapefruit
  • Pinneapple

The most important thing to remember is that staying hydrated leads to weight loss, improves your skin’s appearance, aids in digestion, increases energy, and even curbs your appetite. Happy hydrating!