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!


  • 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. 


  • 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. 


  • 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! 

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 get shopping!

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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:
  • Need assistance sticking to your goals outside The P.E. Club? Download our top-ranked health and fitness apps on the app store:
  • 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:
  • 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:
  • 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:

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:
  • 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:
  • 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:

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!

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:

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:

*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
Name *

ONLY Gym class heroes workout on Thanksgiving, after all. 

5 Moves to Improve Your Posture

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


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”. 


  • 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. 


  • 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. 


  • 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. 


  • 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. 


  • 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!

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!

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! 


  • The exercise props used in the videos can all be ordered on 
  • 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!