RLS Training

Soul Mat Class Information

2010-02-10T16:33:00.002-05:00

Soul Mat is every Monday from 6:15 pm-7:05 pm and Thursday from 6:30 pm-7:20 pm.

It takes place at Nimble Fitness. 42 E. 12th St. between Broadway and University. Nimble is street level, classes take place downstairs. www.nimblefitness.com

There is a place to change, a water cooler, and bathrooms at Nimble. They also have mats, though you are welcome to bring your own.

You do not need shoes for Soul Mat. I encourage you to bring a small towel or something that can be used as extra padding between you and the mat as needed.

Nimble gives discounts the more classes you by at once. Their pricing is as follows:

Single Class $25

10 Class Pack $230 (23/class)

20 Class Pack $420 (21/class)

40 Class Pack $760 (19/class)

There is a 10% student discount with proper id.

All class payments are made to Nimble Fitness, they accept cash, check, and credit card. You do not need to be a member of Nimble to take classes.

Did you want to supplement your classes with a personal training sessions? As 2010 gets underway, are you in need of some advice and direction to help you get the most out of your time at the gym and in classes? If you are doing personal training sessions at of Nimble with an independent trainer (ahem, like me!) then Nimble does run a deal were your can take unlimited classes (Soul Mat and anything else on their schedule) for just $75 a month! If you are interested in this option, please contact me directly for pricing and schedule availability. 347-560-9355 rsattlertraining@gmail.com

Soul Mat Class Description

2010-01-04T12:27:00.004-05:00

Soul Mat is now up and running at Nimble Fitness located at 42 E. 12th St (all trains to Union Square). Class is every Monday and Thursday starting at 6:15 pm.

Soul Mat is a fusion of Pilates, yoga, and dance calisthenics. All exercises are geared towards lengthening and strengthening participants without the need for of any specialized equipment outside of a mat and their own determination. Come learn exercises that can be done anytime and anywhere and leave feeling long, lean, and engaged through the core. Class also features an old school soul soundtrack that changes monthly. Song requests are always welcome!

The class runs every Monday and Thursday from 6:15pm-7:05pm. A new exercise sequence and focus is presented in the first class of each month and then repeated for the rest of the month. This allows students to really learn a sequence that they can then practice on their own. As returning students become more comfortable and skilled with the material, advanced variations are provided. Any one is welcome to join class at any point in the month.

Currently the class is geared toward a beginning to intermediate level. Students that have never done Pilates or yoga are more than welcome to join as well as students that have some mat-work experience and are looking for new ways to approach and sharpen their current set of skills.

Food, Inc. Review and Local Food Resources

2009-06-23T19:14:00.014-04:00

On June 12th, 2009, I attended the New York premiere of a new film "Food, Inc."

Brilliant! Directed by Robert Kenner; Co-produced by Eric Schlosser; Featuring Michael Pollan, Barbara Kowalcyk, Joel Salatin, and Gary Hirshberg

I strongly urge you to see this film. As the director told the audience, in a Q&A after the showing, this film is not intended to tell you, the viewer, how to eat or condemn a specific type of diet. Its goal it to make information about how your food gets to you, where it has come from, and what has gone into producing it readily available. Many parts of the film are shocking (especially if you are not aware of the practices of mass-production agriculture and meat-processing), but in the end, it is vitally important to know how/what your food is, so that you can make a fully informed choices on what to/not to consume.

To read David Edelstein review of it (which is much more eloquent and concise than I could manage) click here:

NPR Fresh Air Review

Here are some additional resources:

Reading:

The Omnivores Dilemma (a great read, this book changed the way I eat and think about food forever!) and In Defense of Food by Michael Pollan

Fast Food Nation by Eric Schlosser

Farmers Markets in NYC:

http://www.cenyc.org/

CSAs in NYC (Community Supported Agriculture)

http://justfood.org/

Knowledge is power!

Interested in personal training? Call 347-560-WELL (9355) or email rsattlertraining@gmail.com to take advantage of my 2 for 1 intro special for all first time clients.

Get Real Series 3: Target Heart Rates

2009-06-10T11:55:00.022-04:00

This is the Get Real Series by Rachel Sattler. Follow it for straight forward fitness facts designed to benefit the average person and to help simplify common health and fitness information.

(charging down the streets of NYC with a healthy, and apparently happy, heart)

The Info:

How do you figure out your target heart rate? Grab your calculator and follow these formulas:

First, you will need to determine your heart rate maximum (HRmax). The most simple way to find this, and the way that is utilized on most of the charts and cardio equipment you'll see around your gym is simply:

220 - your age = your HRmax

(For the record, you will not aim to reach your HRmax during your cardio sessions. You will aim for a percentage of this number.)

This formula works well if you are of average fitness. However, if you are very fit, become more fit, or are in poor cardiovascular health, then there is a more accurate formula that takes into account your resting heart rate (RHR). Take your RHR in the morning, after a good nights sleep, and before you get out of bed. Then use this formula (called the Karvonen method):

220- your age - RHR = your heart rate reserve (HRR)

Right, so now with these numbers you can determine where your heart rate should be during your cardio training. For basic aerobic endurance you will aim to keep your heart rate between 65%-80% of your HRmax. If you are doing interval training (short bouts of high intensity) in order to increase your aerobic performance, your aim should be to bring the heart rate above 80% of your HRmax during these bouts and then back down to the 65%-80% range.

So what does that all look like?

If you used the basic formula:

220-your age= HRmax
HRmax x .65 = Target HR for fat burning
HRmax x .8 = Target HR for cardio training
HRmax x .85 = Target HR for interval training

If you used the Karvonen method:

220-your age - RHR = Heart rate reserve (HRR)
(HRR x .65) + RHR = Target HR for fat burning
(HRR x .8) + RHR = Target HR for cardio training
(HRR x .85) + RHR = Target HR for interval training

The Translation:

When you are doing "cardio" your heart rate should be at least 65% of your HRmax for you to actually be doing "cardio". Anything lower, after your initial warm-up, is not really getting the job done. When you perform cardio with your heart rate lower in the 65%-80% target range, you are considered to be in fat burning mode. The lower intensity keeps your body on a slow burn, and you can hopefully do cardio for longer periods of time. By keeping your heart rate at the higher range of the target zone, you are considered to be more in the cardio training mode. This mode will place more of a challenge on your lungs and heart.

The Application:

If you want to lose weight, aim for the low end of your target HR range and for longer. If you want to increase your lung power, endurance, and aerobic capacity aim higher in the target range. If you are looking to really enhance your aerobic performance then try adding in short intervals (30sec-1minute) where your heart rate goes as high as 85%-90% of it HRmax and then drop the intensity back down until your HR drops back into the 65%-80% range.

The Mission:

Determine what your target heart rates are so that you can make sure you are getting the most out of your cardio program.

Check back in with The Get Real Series soon for a new installment.

Interested in personal training? Call 347-560-WELL (9355) or email rsattlertraining@gmail.com to take advantage of my 2 for 1 intro special for all first time clients.

Get Real Series 2: Men Weight Chart

2009-06-03T17:56:00.026-04:00

This is the Get Real Series by Rachel Sattler. Follow it for straight forward fitness facts designed to benefit the average person and to help simplify common health and fitness information.

The Info:

The following chart is ideal weight ranges in lbs, based on ages 25-59 with the lowest mortality weight according to Metropolitan Life Insurance Company tables. This is the Men chart. The Women Chart is on a separate blog. Weights done with indoor clothing weighing 5 lbs and shoes with 1 inch heels.

Height	Small Frame	Medium Frame	Large Frame
5'2"	128-134	131-141	138-150
5'3"	130-136	133-143	140-153
5'4"	132-138	135-145	142-156
5'5"	134-140	137-148	144-160
5'6"	136-142	139-151	146-164
5'7"	138-145	142-154	149-168
5'8"	140-148	145-157	152-172
5'9"	142-151	148-160	155-176
5'10"	144-154	151-163	158-180
5'11"	146-157	154-166	161-184
6'0"	149-160	157-170	164-188
6'1"	152-164	160-174	168-192
6'2"	155-168	164-178	172-197
6'3"	158-172	167-182	176-202
6'4"	162-176	171-187	181-207

Calculating Your Frame Size
A basic, though less scientific, way to determine your frame size is to circle your thumb and index finger around your wrist. If your fingers overlap, you are a small frame. If your fingers just touch, you are a medium frame. If your fingers do not touch, you are a large frame.
The method the used to calculate frame size for this chart is as follows:
Extend your arm in front of your body bending your elbow at a ninety degree angle to your body so that your forearm is parallel to your body. Keep your fingers straight and turn the inside of your wrist towards your body. Place your thumb and index finger on the two prominent bones on either side of your elbow, then measure the distance between the bones with a tape measure or calipers. Compare to the chart below. The chart lists elbow measurements for a medium frame - if your elbow measurement for that particular height is less than the number of inches listed, you are a small frame - if your elbow measurement for that particular height is more than the number of inches listed, your are a large frame.

Men	Elbow Measurement
5'2" - 5'3"	2-1/2" to 2-7/8"
5'4" - 5'7"	2-5/8" to 2-7/8"
5'8" - 5'11"	2-3/4" to 3"
6'0" - 6'3"	2-3/4" to 3-1/8"
6'4"	2-7/8" to 3-1/4"

*These charts were taken from http://www.healthchecksystems.com/heightweightchart.htm.

The Translation:

Ideal weights are based on age, height, and frame size. Depending on the category you fall in, there is a range of 6lbs-26lbs of what is considered to be an ideal weight. In general, the older you are the higher in the range you will find yourself. If you are very lean/muscular, you will also find yourself at the higher end of the range.

The Significance:

Take a good look at where you fall in the chart. I find two extremes to be common. The first, is that the scale continues to slide up as we get older and less active, but we still think, "I just need to lose 5-10lbs." The problem here is that while there may have been a time when 5lbs was all we needed to lose, we may actually now be 20/30lbs or more out of our category. Though unpleasant, really examining where we should be compared to where we really are can be an important motivation to change our habits.

The second common extreme is that we think we need to be back at our college weight (notice the chart starts at age 25 when we are fully developed), or that we need to be at some arbitrary number that "sounds" healthy. In this case, we end up setting goals that are unattainable. Knowing how your height and frame size relate to a healthy weight range can be very helpful in setting realistic expectations and goals.

Either way, the chart can serve as a major reality check on where you and your goals currently stand.

The Application:

First, determine an appropriate weight range for you and you only based on your body type. Secondly, aim for a weight range of 5-10lbs instead of a specific number. In this way you can allow room for life. There will be times when you won't get to the gym due to work, illness, vacation, burn-out, etc. There will be times when you will celebrate with food and drink that you wouldn't normally consume to excess (ideally!). If you have a range you are aiming for instead of a number, then you can go through small fluctuations without guilt. You will know that you need to kick up the cardio and watch the beers when you get to the high end of your range, and that you can afford to enjoy a day of rest, or extra slice of pizza when you are at the low end.

The Mission:

Set a goal for the scale that is realistic.

Check back in with The Get Real Series soon for a new installment.

Interested in personal training? Call 347-560-WELL (9355) or email rsattlertraining@gmail.com to take advantage of my 2 for 1 intro special for all first time clients.

Get Real Series 2: Women Weight Chart

2009-05-27T19:21:00.022-04:00

This is the Get Real Series by Rachel Sattler. Follow it for straight forward fitness facts designed to benefit the average person and to help simplify common health and fitness information.

The Info:

The following chart is ideal weight ranges in lbs, based on ages 25-59 with the lowest mortality weight according to Metropolitan Life Insurance Company tables. This is the Women chart. The Men Chart is on a separate blog. Weights done with indoor clothing weighing 3 lbs and shoes with 1 inch heels.

Height	Small Frame	Medium Frame	Large Frame
4'10"	102-111	109-121	118-131
4'11"	103-113	111-123	120-134
5'0"	104-115	113-126	122-137
5'1"	106-118	115-129	125-140
5'2"	108-121	118-132	128-143
5'3"	111-124	121-135	131-147
5'4"	114-127	124-138	134-151
5'5"	117-130	127-141	137-155
5'6"	120-133	130-144	140-159
5'7"	123-136	133-147	143-163
5'8"	126-139	136-150	146-167
5'9"	129-142	139-153	149-170
5'10"	132-145	142-156	152-173
5'11"	135-148	145-159	155-176
6'0"	138-151	148-162	158-179

Women	Elbow Measurement
4'10"-4'11"	2-1/4" to 2-1/2"
5'0" - 5'3"	2-1/4" to 2-1/2"
5'4" - 5'7"	2-3/8" to 2-5/8"
5/8" - 5'11"	2-3/8" to 2-5/8"
6'0"	2-1/2" to 2-3/4"

*These charts were taken from http://www.healthchecksystems.com/heightweightchart.htm.

The Translation:

Ideal weights are based on age, height, and frame size. Depending on the category you fall in, there is a range of 9lbs-21lbs of what is considered to be an ideal weight. In general, the older you are the higher in the range you will find yourself. If you are very lean/muscular, you will also find yourself at the higher end of the range.

The Significance:

The Application:

First, determine an appropriate weight range for you and you only based on your body type. Secondly, aim for a weight range of 5-10lbs instead of a specific number. In this way you can allow room for life. There will be times when you won't get to the gym due to work, illness, vacation, burn-out, etc. There will be times when you will celebrate with food and drink that you wouldn't normally consume to excess (ideally!). If you have a range you are aiming for instead of a number, then you can go through small fluctuations without guilt. You will know that you need to kick up the cardio and watch the dessert when you get to the high end of your range, and that you can afford to enjoy a day of rest, or extra helping of pasta when you are at the low end.

The Mission:

Set a goal for the scale that is realistic.

Check back in with The Get Real Series soon for a new installment.

Interested in personal training? Call 347-560-WELL (9355) or email rsattlertraining@gmail.com to take advantage of my 2 for 1 intro special for all first time clients.

Get Real Series 1: Food Logs

2009-05-18T14:39:00.014-04:00

This is the Get Real Series by Rachel Sattler. Follow it for straight forward fitness facts designed to benefit the average person and to help simplify common health and fitness information.

Caught on camera... there are so many other ways I would prefer to spend my calories than on Coke and Coors!

The Fact:

1lb of stored fat is the equivalent of 3500 calories.

The Translation:

Every extra pound of fat you have represents an additional 3500 calories that you didn't need.

The Relevance:

When you read about healthy weight loss, the idea of creating a calorie deficit is usually brought up. The average formula given for healthy weight loss is:

A deficit of 500 calories/day = An average of 1lb/week lost.

Only one pound a week seems depressing, but when you look at the numbers it makes sense. If you are able to subtract 500 calories a day for 7 days, that would equal "spending" an extra 3500 calories that week from your fat storage. You can create this deficit by either eating 500 less calories a day, burning 500 more calories a day, or some combination of the two.

The Significance:

If your weight is staying the same, then you are probably consuming and burning about the same amount of calories everyday. If your weight is going up, then you are probably consuming more calories than you are using each day. If you want your weight to go down, then you need to burn more calories than you consume each day (up to about 500, safely).

The Application:

If you are a heavy snacker, drink a lot of beverages that are not water, and/or eat a lot of processed foods, you will want to first look to your diet to create your calorie deficit. Calories, especially in the aforementioned categories, add up quicker than you may think.

In a way, excess fat is kind of like credit card debt and to get rid of it you have to make a budget and find ways to save (or in the case of calories cut out/burn). You have to be honest with yourself and look at how and where you are "spending" your calories. Otherwise, you are essentially making minimum payments on your debt and the scale continues to go up instead of down.

The first way to get real with yourself it to record what you eat everyday. This includes everything you put in your mouth: meals, snacks, taste tests, beverages, gum, etc. There are no free calories! Whether it is a sit-down meal, a shared dessert with a friend, a free sample at the deli counter, or half a glass of wine, you have to count it.

The method I prefer is to take a picture of everything before you consume it. You can use your phone to do this and then flip back through your photos at the end of the day and see what's gone down the hatch. If you don't have a camera phone, then keep a small notepad with you and jot down what you've eaten.

The point of the food log is several fold. The first point is awareness. We eat and drink for a whole host of reasons, the least of which is often hunger and thirst. Having to record you intake clues you into what and how often you are eating and helps get you thinking about why you are eating. It also makes "mindless" eating, that takes place while watching T.V. or during times of high emotion for example, more visible.

Secondly, knowing you have to review your food intake can get you making some healthier choices right from the start. Having to take picture proof of the left over pizza slice you ate at midnight, the 5 bottles of beer you consumed on Sunday afternoon, or the second slice of cake you took at the office birthday party might keep you from having them in the first place. Also, a picture log of all brown foods (bread, coffee, burger, fries, soda, chicken and rice) might inspire you to add some green into your diet the next day.

Finally, in order to change a habit (problem?) you first have to be able to look it in the eye. It is easy to think or assume that you are eating about the right amount and types of food, but until you actually have a photo log or list of what you are consuming, there is no way to get a grasp of what may be hindering your weight loss goals and where you can modify/improve/change your habits to meet your goals.

The Mission:

Start a food log either with pictures or written list of all food, beverages, and little bites that go into your mouth.

Check back in with The Get Real Series soon for a new installment.

Interested in personal training? Call 347-560-WELL (9355) or email rsattlertraining@gmail.com to take advantage of my 2 for 1 intro special for all first time clients.

Get Real Series: Introduction

2009-05-18T13:29:00.015-04:00

Photo by Eric Bandiero On Pointe Photo

As a personal trainer, I deliver a lot of pep talks. The most common pep talk to my clients follow questions about health fads. The pep talk I give myself, when distracted by a shiny, shortcut promise is a more direct then the one my clients get. It goes something like this:

"Rachel get real. To get to your goal, it is going to take some work. It is going to require you to do more than you are doing today, otherwise you would be there already. You are an average person. You do not have the genetics to succeed at athletic feats without practice nor are the chances good that can loads of crap and look fabulous. Stop wasting all of your precious time looking for some quick fix. Just do the work."

There is so much information, put out under the guise of "health and fitness", that is just an empty promise and magic beans. How much money, energy, and time have we spent chasing the dream that somehow we might be able to achieve our goal without any of the work that it would take average person to achieve it? How many of us spend our whole lives chasing one fad after another only to realize that if we had just invested that time in good habits, we might already be in our ideal body?

The most effective pep talks make one take personal responsibility for his or her choices. The key to making good choices is to have real information... not the shiny stuff that sells you easy outs. With this in mind, I am starting The Get Real Series. The goal is to help you get real with yourself. The methods presented each blog may not be quick and easy, or shiny and new, but they will be realistic and sustainable ways to help you get a grip on a healthier lifestyle.

Once you can get real with yourself, average will just be the first step towards extraordinary.

Interested in personal training? Call 347-560-WELL (9355) or email rsattlertraining@gmail.com to take advantage of my 2 for 1 intro special for all first time clients.

Onwards To Gym Safety

2009-01-29T10:28:00.021-05:00

(Photo Editing Andrew Foster atf@atfphotography.com)

January is assumed to be the mad house season in the gym, but I find that health and fitness goals take just a little bit longer to kick in. By the end of January, people start looking guiltily at their new gym gear, partially unwrapped in the corner, or sighing frustratedly as they flip through their wallets to see the shiny new gym pass that has only been swiped twice. It is at this point in time that I find a serge of new gym goers and meet the most new clients. This is also the time of year when the air is thickest with steel determination and danger runs highest for injuries of both the instant and the bad form types that will crop up come spring. The following series of tips are aimed at getting you safely through the gym on your way towards the land of health and fitness.

1. Patience Grasshopper Picture this: You've managed to get your butt through the doors. You are all psyched up and rearing to go. You can do this, yeah, you just need to go right now! because this motivation may only last 30 minutes, God willing. So you drop your bag and dash to the treadmill, crank it up to 5.5... or throw your towel on the bench press bench, load up the bar with two of the big plates and...

Waiaiait a minute! Slow down killer. Taking even just 5 minutes to warm-up will make your work-out more focused, effective, safe and may be even more enjoyable too. The goal in the warm-up is two-fold: raise your core temperature and awareness and make sure your joints are "lubed" up and have good range of motion for what's to come.

To do the first take several deep breaths. This will get your insides working and stretching and help your mind focus on the present moment. Then move your joints through several ranges of motion. Circles are the easiest: circle your shoulders, arms, head, hips, ankles and wrists. You can even do the circles and breathing all at once so as not to cut into your motivation count down too much. Then, do the first set of weights or 2-3 minutes of cardio at about 60% of your max intensity. In this way, by the time you are 8-10 minutes into your workout and cranking up the intensity, you can be feeling the good burn instead of being keenly aware of the the aches and creaks that remind you you are no longer 20 years old. Plus a warm-up helps you perform your workout better, which means you feel more awesome and hopefully helps carry you through the gym doors more often.

2. Take Time Now or Pay Later The very least of this is take time to properly adjust machines. People of all shapes and sizes use the gym equipment. Andre the Giant might have been on just before you, so take the 30 seconds to adjust the seat, handles and/or bars to the appropriate place for your proportions and make sure the pin is in the correct weight bar. If you are not sure how to adjust a machine, ask for help. Most gyms are full of trainers milling about between clients and trust me, they would be more than happy to show you the correct way to use the lat pull down bar. Yes, they may ask you after if you've "ever thought about personal training?" but don't put yourself in danger of injury just to avoid a sales pitch.

Speaking of which, do take advantage of the free orientation sessions most gyms offer when you sign up. May be you are not interested in or can't afford a trainer, but if you are offered a free hour to get a tour of the gym and to learn to use the equipment properly... jackpot, take it! Do I think it is worthwhile to invest in several training sessions at the start of your gym career? Of course! But at the same time, I'd rather give an orientation to get someone started safely on their own, then watch them tear our their shoulders out on the lat pull down every time I have a floor shift.

3. Get in the middle of it The favorite position for newbies in a class is back row, corner... right by the door. It may be the quickest escape route, but it is also the worst place to be if you want to have a clue what is going on. Make sure you have people on all four sides of you. In yoga classes you will spend a good portion of the time upside down looking between you legs, pilates will have you lying down on the mat, and step and dance-based classes will have you turning about. If you are in the middle of the group, you always have a neighbor to follow until you learn what something like, "Inhale raise the arms over the head. Exhale hinge at the hips standing forward bend. Inhale look forward. Exhale walk or hop back, lower chaturanga. Inhale forward to Upward Dog. Exhale back to Downward Dog and hold" translates to physically.

In a nutshell, as you start on the road to gym mastery, you know, the journey of a thousand miles begins with a single step. That poster may even be plastered in the locker room. Take those first steps with a good guide and some patience and you won't be arthritically shuffling by step 101.

Interested in personal training? Call 347-560-WELL (9355) or email rsattlertraining@gmail.com to take advantage of my 2 for 1 intro special for all first time clients.

Some Unconventional Advice...

2009-01-07T15:46:00.020-05:00

... That Just May Do The Trick.

(The guilt free moment to the left is made possible by GHOPs)

Today my friend sent a text:

"[Co-worker] wants me to ask you if there is one thing she should do to get skinny what is it?"

Ahhh, the ol' magic bullet question, a frequent inquiry. Feeling sassy and limited to 160 characters, I wrote back:

"Get engaged. White dress, immortalized in pictures motivates like a charm. Another option would be to do loads of coke."

Though I am in no way advocating marrying for size4dom or doing drugs, as I hit the send button, it got me thinking. The answer I put my weight behind is that long term weight loss and health are the results of consistency, hard work and developing sustainable/long-term healthy habits. There is no one thing or magic bullet other than consistency and better choices. (Check out my other blogs for more of this sentiment.) Yet, despite my noblest philosophies and most earnest speeches encouraging clients to get off the couch, away from the potato chips and into the magical land of health and fitness, the reality is that the less wholesome reasons are what usually get us onto the path in the first place. So here are 5 bits of unconventional advice that may just do the trick. None of them would make it into a "Inspirational Fitness" page-a-day calendar or ostensibly set you up for long term adherence to a health and fitness program. However, one of them may just get you started, and once there, you may just find a higher reason to carry on.

1) Make a short term goal.

Admit it, aiming for a long life of total health and wellness is really, well, long sounding. Pick and event that is perceivable close and try to make better choices for that impending day. A friend's wedding, beach vacation, reunion, birthday celebrating an age that ends in 0... pick a marker that you see readily flipping through a couple pages of your calendar and just aim for that. "Eat less chocolate until Valentine's Day", "Do cardio M-F until the Bahamas trip", or "Do weight workouts so you aren't a total loser on the ski trip" are lot easier goals to stick to than "Eat less, exercise more... forever!".

2) Be superficial.

In my perfect world, every client would start with me fully aware of all the benefits of a healthy lifestyle: less stress, more energy, better focus, calmer attitude, sense of accomplishment, more strength/endurance/flexibility, slowing of the aging process, etc. In the real world, most clients first come to me because they want to be skinny or buff... not fit, not healthy, they just want to look good! Time changes that single-minded desire, but why not just be superficial if will put some wind in your sails. Find a picture when you looked your best or dig out your skinny jeans and white, ribbed tank top and let the vision of your newly toned and bronzed body being ogled by strangers at the beach float your feet to the gym and realign your fork away from the mac&cheese and into a bed of spinach.

3) Do it for (secret) love.

One of my clients runs every Tuesday without fail. Was it my inspiring words or the printed cardio logs I labored over for her on my Mac? Nope, it's her secret crush: the cute gym rat that does the stair climber every Tuesday morning come rain or shine. Nothing will ever come of it (she is happily off the market and he is probably gay), but some how the fantasy and the tight buns have gotten her on the treadmill for 52 Tuesdays in a row. Go figure.

4) GHOPs (Good Habit Offset Points)

While some of the genetically gifted can eat burgers, channel surf hours on end and not gain an ounce and some of the genetically freakish can live a fast-paced life of drugs, sex and rock & roll indefinitely, most of us pay physically (if not also mentally and emotionally) for our bad habits. Yes, we all know what should not be put into our bodies, but red meat, red wine and fried things... they manage to sneak in there any way. Admitting imperfection, why not stock up on some GHOPs. My favorite version of this method is my friend's Cardio/Cosmo Exchange Program: every 30minutes of cardio completed during the week earns her a cosmo. Yeah, we could do better and avoid the bad all together, but at least with GHOPs we are comforted that it isn't.

5) For Sins' Sake

Lust, gluttony, greed, sloth, wrath, envy, and pride, the seven deadly sins create high emotion and excess energy to burn burn BURN. Turn your anger, jealousies and ego into the red hot fuel your need to run that extra mile, lose that first few pounds just to spite 'em and get your act together.

Now, of course my hope is that after your initial, slightly less than well-intentioned start, you will start to see more long-term benefits and perhaps even like it, but shhhh, don't worry about that right now. We aren't all saints, but we can all find something to help us get started. Finally, don't do drugs.

Interested in personal training? Call 347-560-WELL (9355) or email rsattlertraining@gmail.com to take advantage of my 2 for 1 intro special for all first time clients.

What is that?

2008-09-02T20:27:00.023-04:00

Photo by ATF atf@atfphotography.com

"(Paulie,) I think there's still stuff in the basement."

Okay, okay! I admit that I am quoting Rocky Balboa in a fitness blog. Cliche, yes, but I love this line. My friend and I use it often to get each other through the tough times (physical or mental). When one of us is on the brink of giving in or too tired to go on, the other will place a fist over her heart and say, "Yeah, there's still stuff in the basement." Corny, yes, but it gets me every time!

What is that? That ability to dig down deep, override our self-doubt, laziness or fear and say, "Oh no, I can do more."

I thought about that often as I watched the Olympics this summer. All of those athletes were certainly trained, fit and prepared; however, not all of those athletes could deliver in the moment of truth. Under the ultimate pressure, it wasn't the one who did the extra 10 crunches last week that won. It was the one who kept it together mentally: Who believed in his/her training and ability, who relaxed into it and stayed focus on his/her goal, who gave it that extra oomph right at the end.

The value of most of our workouts don't come down to 1/100ths of a second, but whether an elite athlete or not, our minds will make the difference in how far we push ourselves and how far we are capable of developing. Like an Olympian, we must trust our body to perform what we've safely learned and trained to do. We must be present, listen to our bodies and safely give that extra oomph in each workout in order to improve. We must compete against our own selves beating our own previously held records and not worry about the other guy/gal. We must see each workout as part of a big picture, keep the reasons we are there burning bright even on those days when we just aren't feeling like it.

The other obvious awe I experienced in watching the Olympics was the marvel at how much a human body is capable of achieving. Yes, there are people blessed with genetic gifts, single-minded focus, world class coaching... but there is a long range of abilities leading up to that level, and I'm willing to bet that each of us has somewhere higher we can still climb to.

Certainly if there is a human body that can run 100 m in less than 10 seconds, we can do a minute-long treadmill interval at a higher speed than a jog. Certainly if a human body can fold in half while flipping through the air and catching a hoop, we can hold my hamstring stretch for an extra 30sec. For sure if a man can suspend his body perpendicular to the floor while holding onto a pair of rings, we can hold a plank for an extra 10sec or do an extra set of shoulder raises. At the very least we can try!

We might not be showcasing our physical prowess in London four years from now, but part of dragging ourselves to a pilates class, climbing onto an elliptical trainer, working through an arm circuit or doing our lunges has to capture that Olympic spirit. No one is truly working out to be the same. No one gets up extra early or goes after work to a gym, fitness class or training session so they can be an average Joe or Jane. Whether we admit it out loud or not, we are in all in there to be better. Whether it's to be thinner or stronger, to be healthier or calmer, to be strong around or despite an injury or just to prove to ourselves that we can stick to a goal... we are in there because we believe we have it in us to be more.

What makes Rocky such a memorable character is his basement. He is a man that could have 100 excuses to give up yet instead of bemoaning his fate, he throws on his sweats, digs deep in his heart and runs city steps. Rocky doesn't need fancy equipment, a spa-gym or brand name gym clothes to whip himself into shape. He just digs into his basement. The truth is we don't either. Fully equipped gyms, the latest technology, celeb workouts they can all serve a purpose but with or without them it comes down to that... digging down and digging in.

The summer days have faded, the holiday season is approaching. Now is the time to put a littledrive, a little umph and a little heart into your training routine. Go get 'em champs!

Interested in personal training? Call 347-560-WELL (9355) or email rsattlertraining@gmail.com to take advantage of my 2 for 1 intro special for all first time clients.

Hot Days, Happy Heels

2008-07-03T09:59:00.016-04:00

Ahhhh summer. With the warm weather movements around the gym become more loose, fluid and graceful. With less clothing comes more motivation for that extra workout or 15 more minutes of cardio. Plus, longer days lend themselves to more chances for hikes, bike rides, pool parties and late night dancing, affording fun ways to sneak in physical activity outside off of a treadmill.

With summer, all of my favorite heels also come out to play. Colorful, strappy, stiletto, wedge... all get the dust brushed off of them and come out to complement my summer dresses. Unfortunately, by the end of the evening my flirty feet are often begging for my cold weather tennis shoes back.

By the end of the summer, whether its been spent in heels or flip-flops, I start seeing fallen arches on my own feet and all over the place. What's a gal to do?

Here are 5 quick tips to keep those arches up along with your spirits through the dog days of summer.

1. Towel Toesys: Check out under the ball of your foot (the area under the toe knuckles). If the pedicurist hasn't done too thorough of a job, you should have some callouses or thicker skin. If those callous are more on the outside edges (under the big and pinkie toe knuckle) then your transverse arch is in good shape. If you have a callous right in the center of the ball of your foot (under the 2-4th knuckles) then this exercise is not to be skipped. Throw a towel down on the floor when you are vegging on the couch and try to scrunch it up with your toes. Keep the foot flat on the ground and practice gripping the towel with all five toes and releasing. This is also useful when you are too tired to bend over to pick up a dropped pen.

2. Barefoot Walks on the Beach: Not only will you soften some calluses off your feet (nature's pedicure!) but you will also challenge your proprioception (the body's sense of where it is in space), ankle mobility and many stabilizing muscles that you may not hit in the gym. If sand isn't in your summer plans, try marching on a bosu ball or balance pad or even folding up an cushy exercise mat and balancing on one foot.

3. Wave Those Feet in the Air: Lie on your back with your legs straight in the air (or with your legs up against the wall if this is a challenge). Point your toes straight to the ceiling (channel your inner ballerina) and then flex the feet, pulling the toes strongly back towards the shins and sending the heels towards the ceiling. Repeat 10-20 times (until you feel a good burn in the front of the lower leg). Lower the legs for a minute and then repeat.

4. Stretch Baby Stretch!: Find a curb, stair, door jam or anything you can drop your heel off of and please stretch your calves. Keep the toes and ball of the foot on the step, lower your heel below the line of the toes and keep your body in a tall straight posture. Bend the knee slightly to feel the stretch in the Achilles tendon and deeper in the calf or keep it straight if you prefer that sensation. Hold for 1-2 minutes on each side (10-15 breaths).

5. Massage Me Please: Okay, so may be you can't talk someone else to giving you a foot massage, but you can give yourself some quick and much needed relief. Grab your left foot with your left hand. Drag the knuckles of your first two fingers on your right hand along the bottom of your left foot. Start just under the knuckles of the big and pinkie toe and drag toward the center of the heel. Repeat this 5 or 6 times. Next, move your right thumb about half way up your lower leg to the top of the Achilles tendon. Moving towards your heel strum across the tendon like you are plucking a thick guitar string. repeat this 5 or 6 time. These two things are quick and should help keep that heel bone from feeling jammed into the front of the ankle. If this is all too much then grab a tennis ball and roll the bottom of the foot on it (while standing) or lay a broomstick flat, place a towel over it and walk over it slowly with the handle perpendicular to the toes.

Keep it up and you should get through the rest of your summer nights with more smile and less limp. Gentleman, runners, and practical shoe wearers don't fret... all of the above will make your feet happy too!

Interested in personal training? Call 347-560-WELL (9355) or email rsattlertraining@gmail.com to take advantage of my 2 for 1 intro special for all first time clients.

Growing Pains

2008-05-28T15:44:00.011-04:00

With Spring in full bloom, I find people are ready to move. People start running, walking, taking up sports from their youth, and generally using their feet and sneakers a lot more than they did in the cold months. It is around this time that I start to get a lot of questions about pain in the lower leg. Here are some quick tips that have helped my clients avoid Spring shin splints:

1. Warm-up the front of the shins prior to running (walking, hiking, playing on a hard surface, etc). Try holding one leg in front of you with the foot in the air and tapping the toe on the ground. If you are doing a less straight forward activity where the ankle is rolling side to side (like hiking) also tap the toe in and out.

2. Do not go from 0 to 60 in 2.5 seconds. Do your activity lightly for 2-5 minutes to give your system a chance to prepare and adapt to what it is about to do more intensely. Walk on the treadmill first before you run or walk a lap around the court and lightly bounce on your feet before you start the basket ball game. May be you only have 20 minutes to run at lunch, but taking a couple of minutes to walk will mean you still walk the next day instead of sliding your feet around like they are slippers because your shins are too sore to lift your feet.

3. Rome was not built in a day. If you haven't run for a couple of weeks (months/years) start slow. You can't take a big break and pick right back up to your previous Olympic pace. When you start increasing your speed/incline/time add a little each session (like 4.5-4.8 on the speed or level one to level two on incline, or 5 more minutes to the time). Your shins will not be kind to you if you go from two 12 minute miles one session to four 10 minute miles the next. You may laugh, but I see people make these leaps all the time and the shins end up being just one of many growing pains afterward.

4. Cool down and toss a couple of stretches in at the end. After you finish running or playing, walk it out a little. Walk to the water fountain, then to the other end of the gym to check yourself out and take the long way to the locker room. Circle around the court one more time to taunt the other side. Give your body a chance to arrive at stillness rather than jumping out of your regime directly into a car or office chair with your heart still pounding. Also, do a couple of stretches including a good calf stretch and a couple of post work out ankle circles.

5. Hydrated muscles are happy muscles. Drink water. If you don't like to/can't while you are working out, try having a glass 30-45 minutes before your workout and another after your cool down.

Enjoy pushing yourself in your workouts and hopefully with these quick tips, your shins will enjoy you pushing you too.

Interested in personal training? Call 347-560-WELL (9355) or email rsattlertraining@gmail.com to take advantage of my 2 for 1 intro special for all first time clients.

Ease On Down...

2008-05-15T18:00:00.009-04:00

"O.k. Honestly though... what is the best type of exercise I can do for my stomach!?"

I get this question every single time I mention that I am a pilates instructor. Sometimes it is from regular gym goers that are looking for that extra edge or validation that whatever exercise they are doing is the "right one." More often than not, though, it is asked by non-exercisers and use-to-exercisers who are either stalling their New Year's resolution by waiting for the "perfect" way to start or have been given so much advice and information as to where to start that they are overwhelmed/confused/scared of doing the wrong thing.

Here is my response and suggestion of what to look for in your quest for "The best exercise?"

First off, when it comes to "core," I don't necessarily think that there is a perfect method . Mat, reformer, power core something-or-other... all at their base target the same thing and will produce results. I wish I could say, "Oh yeah, this specific exercise will give you the body of your dreams in x number of sessions!" (I'd be a millionaire!) However, the truth is there are a lot of ways to workout and improve your core strength: pilates mat, pilates reformer, yoga, balance training, abs class, martial arts, even weight training. They all share one important thing in common: They produce results when done properly, safely and consistently... over time.

I think a better gauge to go by when exploring trainers/classes is how you felt during the workout. Did you feel like you were working at a medium/hard level? Did your muscles feel like they were being used and that you were both being challenged and putting in good effort? Did you feel like you were learning things that you could apply (both immediately and eventually) outside of your class or session? Did you feel safe? Did you feel inspired and/or motivated?

You want it to be medium/hard for you and where you are now. Know that medium/hard bar will rise as you get stronger. Don't worry if aerobic queen Anita is bouncing over a five level step or muscle man Marco is in the corner throwing around dumbbells the size of your head. It's all about you and where you are now.

Next, that class/trainer/style of workout that makes you feel like you want to throw-up might not be the place to start if you are new or returning to exercise after a lengthy hiatus. Throw-up workouts are hard to keep coming back to. Understand that soreness isn't necessarily the end all gauge as to whether or not a muscle has been worked properly. Soreness usually comes when you are more aware of your physical limits and where you can safely push yourself to. This usually starts to occur after 3 or 4 workouts. In the first couple of sessions, it is most important to build a good base of proper technique. It is also a chance to start getting in touch with your body and become aware of what it is (Re: you are) capable of achieving. Without this base, the chance or injury and/or burn-out is much higher.

My best advice is to pick the form of exercise that seems most interesting or "fun" to you and to get started. "Fun" can mean you like the teacher; your friend is taking it too; there is a cute guy that stands next to you; your butt feels tighter when you walk out, etc. "Fun" will probably not be the "F" word you use while going through it initially. You want it to be fun in some way so that you can stick with it long enough to see some results and build a base. Base first! There is a whole world of fitness you can explore and expand into down the road.

"Getting started" is by far the most challenging stage to be in. Whether you work with a trainer or in a class, I suggest you work with a person that you feel safe, comfortable and can communicate with. Both personal training and class get very, well, personal as you are allowing someone to work with you to improve in areas that you may not initially feel comfortable, strong or apt in.

I encourage you to dedicate yourself to that person and/or method with which you feel you can consistently stay until you start to see and feel some changes. It may take some time to get to that first change, but once you get to that stage, it does get easier and results do start coming faster. Evolution is not for the faint of heart.

I hope this has helped. I'm always inspired and impressed by adults that start exercise for the first time as or restart after years hiatus. It takes courage! If this is where you are at right now, I salute you and wish you the very best in your journey down this road. The sooner you get started, the sooner you will get yourself into or back to "basic shape"... and then comes beyond.

Bon Voyage!

Interested in personal training? Call 347-560-WELL (9355) or email rsattlertraining@gmail.com to take advantage of my 2 for 1 intro special for all first time clients.

Stretch Break

2008-03-04T10:03:00.010-05:00

For me, the Internet is a black hole for time. I'll get on to check my e-mail, and before I know it, 2 hours have gone by. I will have been immersed in everything from horoscopes and spinach recipes to you tube clips with titles like "Crack Spider" and Lostpedia theories. The only thing that can bring me out of my web exploring spell is some type of extreme stiffness that yells out from my low back or neck.

My spine is lucky one of the lucky ones though. Most of my day, I am moving around and far away from the land of desks and computers. However, I've seen, with the friends and clients that must spend the better portion of their day in computer posture, some of the havoc extended hours in front of a screen can reek. "Mouse elbow" might make biceps curls impossible one day, while "Typing wrist" make downward dog miserable and "Phone neck" can affect sleep.

While diminishing time at a computer may not be an option for your "9-5" (or version thereof), a little break every now and then (preferable before the spine and shoulders remind you) gives your body a fighting chance of finding some balance, and your mind a little extra oxygen and space for that next epiphany.

So put in your headphones, or mute your computer and take a quick break with me ;-).

Special 2 for 1 intro offer for all first time clients. Please contact me by email rsattlertraining@gmail.com or phone 347-560-WELL (9355).

... With a Single Step

2008-01-29T09:39:00.002-05:00

I have been on an array of diets. I remember being 15 and eating anything (mostly Mom's cooking) and then at 16 suddenly finding fault with my teenage frame. I began obsessively counting calories and trying to make cuts here and there to lose just a little more off my 115lb/ 5'7" frame. I cringe to know that I started dieting then and still do when I hear thin teenage girls today complaining about their "fat".

When I first moved out on my own, my diet became less about caloric restriction and more about economy. I bought what ever was cheapest and was a master at cupboard dinner creations... I recall once having stale taco shells and salsa as a meal.

Once I started training I went through an array of fads as copious amounts of food information flowed toward me from other trainers, clients and fitness magazines. I lasted 2 and a half very unhappy days on a raw food diet, though I did spend hours preparing an all raw vegetable lasagna that was beautiful to behold and choking to consume. I juiced only to realize that the trash stank, and I didn't enjoy drinking liquids that tasted "earthy". I ate tofu, drank soy milk, and as my work got really busy, discovered protein shakes could be consumed on the job, made me "look" like a tough trainer and also made me painfully bloated.

Finally in 2007, I made a resolution to research nutrition for both the benefit of my clients and a better solution for my own system. I started reading several books and articles and was dismayed to find that what one book would swear to be the ultimate in health and cutting edge nutrition information would be concisely refuted in the next book. It was daunting and discouraging, until I discovered the "Metabolic Typing Diet" by William Wolcott. It was enjoyable to read, which was a bonus, but more importantly it didn't give a "one-size-fits-all" answer to nutrition. Suddenly some light was shed on how one friend could swear by the zone, another client could lose weight eating light protein and cutting back on fat, and I could feel leaner eating steak. Just like all three of us look different on the outside, the exact way we run on the inside varies too. The book explains this beautifully and even offers a preliminary test to find the "diet" that balances each individual.

I was skeptical at first because my results told me I should be eating in a way very different from the standard "health food" advice in both my industry and commercials. However, I realized that I don't use standard protocols for the exercise programs I give each client as they all have unique needs. With that in mind, it wasn't such a stretch for me to imagine that each of our dietary needs vary as well. So I tried it.

I know it's a little cliche, but my food finally feels like fuel and medicine rather than mysterious and poisonous. After 3 or 4 months I realized that I no longer had headaches in the afternoons, that my extreme moods were much more rational, and that I had strong nails. I also lost 12 lbs, 1 size and regained the six-pack of my teenage years by the time 2008 rang in, but that is nothing compared to the fact that I felt/feel really healthy and happy. Though there had been many positive lifestyle changes in 2007, I can attribute a huge chunk of this euphoria to what I started (and stopped) eating.

So this was the first step in a revolution (still in progress) in the way I think about, obtain, and enjoy my food. I highly recommend "The Metabolic Typing Diet" by William Wolcott.

Back to Basics

2008-01-14T10:14:00.005-05:00

No matter how advanced my clients get, I like to always begin sessions with the basics. I do this for myself when I work out as well. It serves multiple purposes. For one, it allows one to take a couple of minutes to leave the rest of the world behind and connect into his or her body at that particular moment. Secondly, it sets up the body for more advanced and complex movement later in the session. Finally, it starts to get some blood flowing to the joints and core.

In pilates, there are some basic principles that no matter how fancy the exercises get, they can all be broken back down into.

One is posterior lateral breath. This is allowing your breath to expand into the sides and back of the rib cage while keeping the abdominals wide and flat. This sets one up to be able to breath deeply when in deep thoracic extensions (crunches). The breathing also brings one right into the present moment which makes the rest of a training session much more focused.

Two is neutral pelvis. There are some debates as to what exactly is neutral pelvis. The way I learned and teach it is that the front of the hip bones (asis) and pubic bone remain in the same plane as one another. It is easier to find laying on the back, but it should eventually be maintained in standing movement as well. Gentle movements at the beginning of a session can help free up the pelvis and create some much needed space around the hip joints and low back.

Three is shoulder differentiation. As with the pelvis, a day at a desk often contributes to locked shoulders. The goal in shoulder differentiation is to create space in the shoulder joint and to get the shoulder blades moving and gliding smoothly along the ribcage.

Four is hip differentiation. As with the shoulders, the goal is to keep the center (core) engaged while allowing the legs to move freely. It is here that one can (should) feel the deep abdominal muscles starting to engage more intensely and support the lower back.

There are many exercises and tools that can be used to practice these principles. Check out the video for an example of each.

Special 2 for 1 intro offer for all first time clients. Please contact me by email rsattlertraining@gmail.com or phone 347-560-WELL (9355).

Resolutions...er... Revised

2008-01-08T15:10:00.006-05:00

Yep, it is THAT time of year... that time when as a trainer, I meet all sorts of people full of the best intentions. "THIS is going to be the year!" people excitedly tell me. "THIS year I am really going to shape up, lose weight, take good care of myself." Then I hear the plan for how THIS year is going to get them to their ideal weight, size, body and health. It usually sounds something like this...

"Starting now I am going to eat really healthy. I am going to go to the gym every week day, and I'm going to start running! I am going to quit smoking, only have 2 drinks on Saturday nights and get to bed at a decent hour work nights. I figure if I start going to the gym for 1 hour every morning and do all those other things I should be able to lose something like... um.. 10 may be 15 lbs this month. As long as I can keep that up I should look smokin' hot by the summer... right?!"

Except, I never see it unfold quite like this. Despite the motivation and excitement of the New Year, the reality is that many of us are coming straight out of the holiday season where we did none of the above and many more people I meet haven't done any of the above for... well... a pretty long time. So week one might start out with 80% of those things, but come mid-February I find these people are completely discouraged, off the wagon, burnt-out and/or worse injured.

So, what's my advice? Pare down your New Year's Resolutions big time! Yep, that's right. Assuming that you also have other resolutions for work, finances, home, family, travel, education, etc. coupled with all of the things you back-burnered for "Why not? It's the holidays!" reasons, January is probably already shaping up to be a very full month any way.

If "health" is your goal for 2008 then here are my two revised resolutions for you for January.

1) Your mantra is "I am the Tortoise"

- Get back to your exercise routine if you had one in '07. If that was 3x a week at the gym, great. If that was a long walk on the weekend and a couple of push-ups, great. Focus on doing the same volume as last year and once you get exercise slated back into your planner for a couple of solid weeks and you body doing work outside of lifting wine glasses and finger foods you can start increasing your expectations.

- If you haven't had an exercise routine for, ahem, awhile then set your goal appallingly low (yes, a trainer just said that). Think low like "In the morning before work I am going to do 10 girl push-ups, 20 crunches and 10 dips on a chair." or "On Saturdays I am going to walk pretty fast for 30 minutes." or "I am going to take the stairs to the 3rd floor every day this month." It may not sound as "athletic" when you talk to your friend that is now running 3 miles everyday, but every month you can increase your expectations and chances are much higher that you will STILL be exercising come January '09 if you set very manageable expectations in the beginning.

Remember the hare and the tortoise? The tortoise wins!

2) "Ah, water! Nature's gift."

-Drink water. I find this is a surprisingly uncommon habit in people. If you "just forget about water" then make it your habit to drink a big glass when you wake-up in the morning and a big glass when you first get home from work. Yeah, that is only 2 and not 8 glasses, but it is way more than none. If you want to step it up you can buy a good water bottle and keep it at your desk, in your car, attached to your hip... whatever works for you... and drink from it when you remember.

Now we all know water is a big deal, but here is another reason to drink it. Exercise, healthy diet, quitting smoking, drinking less (or no) alcohol/soda/caffeine, sleeping more, these things are all really good for you. However, if they are not "normal" things for you, then as you start doing them more and more your body is going to go through a detox. As it gets more of what it wants and needs to run at it's best and lets go of some pounds, it also starts letting go of, well, all of those toxins that you figured probably weren't the best things to put into it in the first place. Detoxing your body is a good thing; however, the effects of detox aren't so pleasant. Once you are through them you are going to feel fantastic, but until you get there drink lots of water so you can dilute all those toxins coming out.

Try just these two. Really, that's it! If you get in some of the other ones (like a good night sleep and a pass on dessert) then BONUS! but try out "The Tortoise" and "Water". They will be a good challenge in January and once you have them down, adding to February may even be exciting!

So fire that turtle crawl and grab that water bottle and keep checking back for little bits that are going to add up to a big change in '08.

Interested in personal training? Call 347-560-WELL (9355) or email rsattlertraining@gmail.com to take advantage of my 2 for 1 intro special for all first time clients.

Training Information

2008-01-07T11:33:00.008-05:00

My name is Rachel Sattler, and I have been a certified personal trainer since 2004. In 2007, I left the corporate gym environment in order to begin my own private training business. I currently train in homes and private gyms throughout NYC.

My speciality is in pilates, yoga, and mat based exercises that require minimal equipment. I focus heavily on posture and teach my clients to understand their bodies and the skills they need to keep themselves fit. I am also pre/post natal certified.

Personal training should be an empowering experience where you come to hone your specific strengths and overcome your unique challenges. My sessions are highly educational and personalized. I'm not interested in quick fixes, magic bullets, or a co-dependent relationship that requires you to see me indefinitely in order for you to reach your goals. Instead, I am interested in helping bridge the gap between where you are now and where you are capable of being tomorrow as a healthy, physically connected, and self motivated individual. My goal is to arm you with the body awareness and the self-confidence you need to make fitness and health a regular, attainable, and fun part of your life.

If this is a journey you are ready to undertake, please contact me at rsattlertraining@gmail.com or 347-560-WELL (9355). Mention this blog and receive your first 2 sessions for the price of 1.

Together, let's uncover the more streamlined you.