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Spring Fitness FitCamp Schedule!

3/27/2013

 
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Thank you for being such great supporters these past two years especially through the gym changes
and the cold winter days in the park! It has been a joy to watch you reach your goals.

I want to let you know that I will be publishing a new summer fitness camp schedule that will start April 1st. Monday, Wednesday, Friday morning burn sessions are back! Tuesday and Thursday evenings as well! As the weather gets warmer and all forms of life lumber out of hibernation (myself included), classes will fill up quickly.

In order to ensure personal attention and the availability of equipment in a
small group setting, I have been asking fitness campers to sign up for classes online. http://supersaas.com/schedule/royalexanderfitness/FitcampKnowing who to expect helps me devise creative, challenging new workouts! I realize that some of you have had trouble using the system recently. I have been experimenting with different scheduling websites. Let me know when you run into issues so that I can address them quickly. Ultimately, if needed, I can move to a different scheduling site.

Thanks again for being the most amazing clients and friends I could possibly have! Look forward to seeing you soon!

SURPRISE! Friday FitCamp!

3/25/2013

 
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This bonus Friday FitCamp, featuring hard-hitting cardio exercises, is just what you need to kick-start your weekend into high gear! Please bring gloves and/or a yoga mat (to achieve the chiseled body of an Olympic champion without the callused hands of an Olympic weightlifter).

  • Where? USS Maine Monument in the SW corner of Central Park.
  • When? 6:00 PM

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The "Journal" of Record!

3/22/2013

 
Do you have a plan yet? YES? Great!
Now start working in earnest to reach your goal. You are charting your own course. Exciting! Now is the time to see if your plan will work, how to improve it, what to edit, and what needs to go.

The best way to do this is to keep a journal, a diary, a record of what you are doing. I hope you have a workout plan before you start. Because that makes things easier. You just note the changes of what you did versus your plan. Example: I ran 15 seconds faster than planned or I did an extra rep on the shoulder press.

These observations will give you clues.
Are the weights I'm using too light or has my form improved. Am I running faster because I changed my training last month? Am I running faster because I am training smarter vs. logging extra miles?

Do I feel better because I am eating better- now that I cut out my 10 Big Gulps a week habit? Or because I am eating more veggies?

You decide what is important.
When I was a dedicated runner and cyclist, I recorded everything! Temperature, what I ate and when, sleep, how I felt before and during workout, heart rate (HR), speed, music I listened to- just to name a few. You get the idea. Nowadays, I just log "my essentials", factors that I have honed after decades of record-keeping the trial and error.

You decide the medium ... Pen to paper? Electronic? Buy a log book? Create your own? Whatever you decide to use is fine.

If you have any questions on this post or any of my previous posts, feel free to reach out to me.

Don't do what he's doing! Create your OWN plan and follow through. 

3/18/2013

 
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Now that you have laid out a workout plan aligned to your goal(s), you still need to lock in your commitment by: 

1. MENTALLY committing to it.
2. Schedule it in and block that time out!  Commitment and Consistency are KEY!!
3. Show up and do SOMETHING according to your plan. 

One of the biggest sins is 'Doing what other people are doing'.
Example: I am training my client and he or she see someone doing an exercise asking 
"Are we going to do that?"    
   "No."
"Why not?"
  "Because it doesn't fit into your goals."

You have no idea if that person knows what he or she is doing. And if he or she does know, he or she may be training for something specific that does not align with your goals.

You should go in with a FLEXIBLE goal of what you want to accomplish because the gym is not the place to "Wing it". Have a plan and work the plan.  This is a recipe for making the best use of your time.  Get in and get out. Stay focused. Minimize distractions and chatter (includes email and texting) and you will  start to develop "Good Habits".  The ONLY excusable form of chatter is feedback to your trainer/workout partner on the effectiveness of the exercise. 
You need to be focused, otherwise you will lose your edge. 

Remember ... You are mentally committing to be Present!
And to work your plan to its fullest.

IMPORTANT UPDATE: Change is in the air!

3/15/2013

 
Tomorrow we will meet at 12PM NOON for an OUTDOOR CLASS!  Sorry for the sudden change but I found out today that the West End Gym will not be available tomorrow.  

Please ...
1. Bring a mat to get the most from our time together.
2. Register on line so I have an idea of how many people are coming.  This will allow me to make the class highly effective.  Register HERE.

Spring into Fitness the right way

3/13/2013

 
This will be a series of tips to insure you get the most from the longer days.

Start Spring Smart and Right!!

3/13/2013

 
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Spring! T'is the season to start shedding!

First, we shed our winter coats and gloves. Then, we shed the thermals and long sleeves- exposing our sun-deprived skin. Oh no! BUT exposing all that skin might also mean shedding a layer or two of winter padding. NOW is the time to shed all of those layers and, with it, the inhibitions of going to the beach or wearing shorts, tank tops, bikinis, muscle shirts!!

You may be asking 'Where do I start now that the temps are rising?'

  • First, ASSESS your Fitness Level. Be realistic. Remove all ego. 
  • Write down where you stand. Your STARTING POINT.
  • Decide on a GOAL.

Whatever your reason for wanting to get in shape, I will commit to helping you achieve your goals. I have countless success stories with brides and grooms who want to get ready for their weddings, with mothers (or fathers!) who want to return to their post baby bodies, and with athletes readying themselves for competition.

Once you have a goal, plan, and/or deadline, you should partner up with someone to see if your plan is realistic. They can help provide feedback on whether anything is missing or over-emphasized in your training.

One good example I encounter with most endurance athletes is a heavy focus on training for mega distances and limited attention to strength and balance. Strength and balance can often be overlooked, but if targeted correctly, can significantly enhance performance.  That is the kind of perspective a trainer/partner can bring to your fitness plan!

Lay out a plan that will take you towards your goal. And be ready to recalibrate it as you move forward.

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