The following workout was created by New York-based trainer David Kirsch.
Have you noticed the sun is setting later and later each day? The longer evenings leave me longing for Spring, and this high-energy workout from NYC trainer David Kirsch will get you ready for the season.
Use three- to five-pound dumbbells for the exercises that require hand weights. Work through the exercise for one complete circuit. Try to do at least two rounds of the workout, and even better, do three.
The following post was written by New York-based trainer David Kirsch.
I love wintertime in the city. In fact, as I write this blog, I'm watching yet another winter wonderland outside. The snow makes me yearn for the back bowls of Vail, Colorado, where I have spent many snowy, joyful hours perfecting my slalom turns among other things. Before I hit the slopes, I make sure that my legs, back and core have been conditioned, strengthened and stretched. I particularly like to do the following exercises:
Enjoy, ski safely and remember to wear your helmet!
For more tips, recipes, and workouts, be sure to check out all of David's posts here on FitSugar.
The following post was written by New York-based trainer David Kirsch.
I don’t believe in excuses, as any of my clients will tell you. Believe me, I’ve heard my share over the years. The classic New York reasons for skipping a workout session include rush-hour traffic, gym clothes forgotten, early morning conference calls or last minute business trips, just to name a few.
Those who know me and/or have trained with me know that I always have an answer to these often-used excuses. The response is: "And your point is?"
No (or few) excuses are actually valid. You can get your sweat on anywhere, just as I do. No excuses. Your body is an amazing tool. Push-ups, knee bends, crunches, lunges, shadow boxing, jumping jacks — all can be done with no equipment at all and assuming you have privacy, wearing anything your heart desires.
That said, here are 10 things on my list for creating your own "Wellness Zone" at home or at the office:
Think you don’t have time for a workout? That’s not a good excuse either! Check out my blog for tips on finding time for fitness.
For more tips, recipes, and workouts, be sure to check out all of David's posts here on FitSugar. Be sure to share images from your fitness life in our Get Fit For 2011 group for a chance to win a $100 Nike gift card.
Flickr User grovesa16
The following workout was created by New York-based trainer David Kirsch.
The New Year is a time where motivation is at a high. With your resolutions set in stone, you’ve made the commitment and are ready to get started. But where to begin? . . . Right where you are!
Incorporating the same cardio-sculpting moves that I use everyday at the Madison Square Club, I’ve put together a full-body workout that you can do anytime, anywhere. Whether you are a complete newbie to exercise or simply looking to change up your fitness routine, this workout will put your body into fat-burning mode and give you an energy boost.
Don't forget to print the PDF version! Toss it
The following post was written by New York-based trainer David Kirsch.
Beginning in New Zealand and ending in Hawaii, New Year’s Eve is a 24-hour celebration that merits a toast to prosperity and good health. Pop a bottle of champagne, pour yourself a glass, and remember . . .
Exactly: remember. Make this a holiday you’ll look back on with great memories — rather than regrets about what you ate (or how much you spent on your tab!). Enjoy yourself, but do so in moderation, with these tips:
For more tips, recipes, and workouts, be sure to check out all of David's posts here on FitSugar.
Source: Flickr User Dplanet
The following post was written by New York-based trainer David Kirsch.
If there's ever a time where we are more susceptible to overindulging, the Christmas to New Year week is one of them! But did you know you can savor something without regretting it?
This is a healthy twist on an old Christmas classic. It delivers all the flavor of the classic eggnog but without the calories, sugar, or fat. In fact, you'll save yourself 100 calories and 6 grams of fat. That's the equivalent of having to do a 25-minute walk to burn off the nog instead of a 45-minute walk.
The following post was written by New York-based trainer David Kirsch.
You know it’s holiday season in New York when . . .
A. The tree is marvelously decorated in Rockefeller Center
B. The New Year’s ball is set in place above Time Square
C. The outstanding window displays line Fifth Avenue
D. You’ve postponed your wellness plan until the New Year
The answer: A, B, and C are all correct. However, if you opted for D, I’d recommend you reevaluate.
With the countdown to 2011 underway, don’t let the seasonal distractions and temptations set you up a few pounds — that just compounds the corrective measures that will become your New Year’s resolution. Remember these five seasonal tips to help you stay fit:
You must practice damage control to survive the holiday season. Next week, I’ll be sharing 8 ways to celebrate without the headache and extra weight! Stay tuned.
For more tips, recipes, and workouts, be sure to check out all of David's posts here on FitSugar.
The following post was written by New York-based trainer David Kirsch.
Feeling overwhelmed? Breathe and refocus with David Kirsch’s exercise for inner energy. The stress of trying to fit it all in while keeping up with the demands of the season can leave you feeling stressed and turning to junk food galore. But it doesn’t have to be that way.
This holiday season, pay attention to the times you feel your heart racing, your face flushing, your palms sweating, and frustration brewing. Before you reach for the candy to calm you down — or worse, react beyond sensibility — try my exercise to regain focus.
KIRSCHIAN PRINCIPLE When you take a step back and allow yourself to think, you’ll react in a much more positive manner; your outcome will be positive. Deep breathing promotes clear thinking. The thinking is the part that we often overlook and it’s the part that will allow YOU to maintain your energy rather than waste it.
For more tips, recipes, and workouts, be sure to check out all of David's posts here on FitSugar.
The following post was written by New York-based trainer David Kirsch.
After Thanksgiving, the first step is getting rid of all the leftovers — not only the turkey, stuffing, and pumpkin pie but the extra pounds left over on your waistline. If you’re experiencing that little extra bulge from overeating and under exercising, it’s not the time to give up on your fitness and diet routine. Rather, it’s the perfect time to step up your wellness program and take some compensatory actions!
Considering that the average person ingests between 3000-4500 calories and over 200 grams of fat during the Thanksgiving meal, this will take more than one workout to burn off (unless you can run at a moderate pace for four hours, swim for five hours, or walk for 30 miles!). Make a commitment to exercise consistently each day this week.
To get back to your pre-holiday shape, I recommend getting in at least 45 minutes of cardio to incinerate calories and burn fat. Here are my Kirsch-approved cardio prescriptions:
Running
Run for 30 minutes or more. Vary your speed. Add hills/inclines to your run. Do no less than quarter-mile sprints (5.5 to 6.0 m.p.h. on treadmill). To make it more challenging, try running backwards!
Running not your thing? Then keep reading for more cardio options.
The following post was written by New York-based trainer David Kirsch.
Thanksgiving is a time to reflect and make a list of all your blessings in life. I would not be the man I am today if it were not for the people in my life — my loving parents and sisters, my beautiful girls, my supportive friends, and my devoted clients. All of you believe in me, and complete me in very special ways.
What are you thankful for? Your commitment to wellness should be at the top of the list. Over and over again, you’ve been presented with challenges and succeeded- completing that 5K race, losing 20 pounds, cutting out sugar and caffeine "cold turkey"— no pun intended. Such perseverance takes hard work, so give yourself some credit.
This week when you sit down at the Thanksgiving table, remind yourself of how far you’ve come. Study after study has shown that self-efficacy, the belief that you can stick with it, is one of the most determining factors in staying on track. Have a happy and healthy Thanksgiving!
For more tips, recipes, and workouts, be sure to check out all of David's posts here on FitSugar.
