We'll cover what the factors are for transforming your body into a well-honed ready for anything "machine".

See the picture that is worth 1,000 words on @FitcampNYC on Instagram

I was reminded about this by my friend Jon during a birthday celebration. Last time this was done I was training for it, this time I was doing pure #fitcampnyc workouts. Plus I'm significantly lighter. So the upshot is I lifted more weight (460 lbs.), while weighing less= stronger pound for pound. Go to @Fitcampnyc on Instagram to see the video of the lift or RoyAlexanderFitness on Facebook

#nosubstituteforsmartwork #reebok #getafterit #workoutwithintention #strengthwithoutbulk

There are times when I wonder if the mind and the body communicate with each other.

Here is a head-scratching example when you have to wonder, which branch thought this would be a good idea.......703 Miles of Racing!

Over 703 miles, a hardy band of pain enthusiasts tested the limits of both mind and body at the Quintuple Anvil Triathlon — five Ironman-length races in five days.

http://www.nytimes.com/2016/11/06/sports/virginia-quintuple-anvil-triathlon.html?smprod=nytcore-iphone&smid=nytcore-iphone-share

#Goodgirlsrevolt #patti played by @genevieveangelson deserves a shoutout for making me cool with my daughter! Thank you from #FitcampNYC. The series is on #Amazon

When I ask people to name their favorite healthy food(s) granola seems to consistently make it on and near the top of the list.

In my efforts to educate people as to what is healthy eating, there always seems to be an incredulous response when they learn that granola is not that "healthy."

Below is a link to a story that paints granola more of a "dessert food" instead of a healthy option.

Would love to hear your thoughts, please share!

NYT Now: Why Your Granola Is Really a Dessert

http://nyti.ms/2bxR2d8

Almaz Ayana of Ethiopia just shattered the WR in the 10,000 meters! She threw in a 66 second split mid-race and finished with a 68 second lap at the end of the race. She ripped 14 seconds off the previous world record. And 56 seconds off the record before that!!! (The 29:31 record in my opinion was a asterisk type WR.). Congrats to #MollyHuddle #USTAF for breaking the American record!

As a track and field fan and a running coach all I can say her effort is off the charts. Kudos to her and the intelligent and difficult training plan. #Olympics #RioOlympics #NBCOlympics

How mind blowing was the Women's 10,000 meter final in Rio?

Facts...

* First in my enthusiasm I wrote earlier today that she would have won a gold in the men's 10,000 meter race in London. What I meant to write was...she would have won a 🏅gold medal in the women's 5,000 meter in London.

* Her negative split over the last 5k was 14:30.64 over 10 seconds faster than the Olympic record in the 5,000 meters! (Record is 14:40.9 set in 2000 Sydney games.)

* 18 women in the field of 35 ran a personal best!

* 8 national records (counting Ayana’s Ethiopian record) and almost half the field (17 of 35 finishers) recording PR's. The national records went to Cheruiyot for Kenya, Huddle in sixth for the USA (also a North American record), Sarah Lahti of Sweden, Diane Nukuri of Burundi, Alexi Pappas of Greece, Darya Maslova of Kyrgyzstan, and Sitora Hamidova of Uzbekistan.

* Before this race, only five women had run under 30:00 in the history of women's 10,000. Today 4 runners broke the mark!!

* This was Almaz Ayana's second race at this distance!!

If you are curious about cupping and why it looks like "hickey" and why it could be beneficial and what studies have shown regarding this form of alternative healing that has been around since 3000 BC.

I encourage you to visit my FaceBook page RoyAlexanderFitness or @FITCampNYC on Instagram

Thank you.

Consistency is another key to success. This is what consistency looks like.

Here are two ladies who have been consistently coming to FITCampNYC for years. One FitCamper loves the outdoor classes. The other lady is hardcore indoor class attendee.

This is their first meeting and they love the fact that they both feed off of high intensity!

Sign up now. It's easy.

#WorkoutwithIntention

#NosubstituteforSmartwork

#FITCampNYC

Intensity is the key to getting results. You should allocate 1-2 workouts a week where you push to the edge of your limits. Doing this helps raise your fitness level. Which is, as stated above, the key to getting results.

Simplifying the process helps, as anyone who has worked with me or taken a @FITCampNYC class knows.