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  • Do THIS for Faster results

    The time that you spend on exercise can be used even more effectively for faster results. When we decide which exercises to include in your routine, it is important to consider the type of movement involved. That's why our trainers write each of our clients unique routines and change it up often. To put it simply, exercises that use complex movements are often more efficient than exercises that use only simple movements. Complex movements recruit multiple muscles, some to stabilize and others to perform the movement. This process keeps your heart rate higher than a simple exercise would, giving you a more intense workout. What is a complex movement?
    A complex movement is a ....

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  • How to CRUSH a Fitness Challenge

    One of the best ways to make a dramatic improvement in your body and your fitness level is to participate in a challenge. It is a chance to take a hard look at where you currently stand, and to set a goal with an end date for making big changes and progress. It’s your opportunity to produce really impressive “before” and “after” results Do you have what it takes to stick with a challenge all the way through? Will you stick with a new eating healthy eating habit and avoid falling for temptations? Will you show up to your workouts day after day, even when you don't feel like it? There will ALWAYS be obstacles that get in your way – your schedule, ....

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  • Sweet Garlic Slow Cooker Chicken

    Slow cooker meals are a fantastic method for enjoying lean, homemade dinners without the hassle and time commitment that many recipes entail. By simply throwing the ingredients below into your slow cooker in the morning before you leave for work, you’ll have a hot, delicious meal ready for you when you return home! The combination of soy sauce, ketchup, garlic and dried basil lend phenomenal flavor to tender chicken thigh in this too-easy-to-believe chicken dinner recipe. Serve with a salad made with dark greens and over a bed of cauliflower rice. Enjoy! What You Need
    Serves 8 3 lbs boneless, skinless chicken thighs sea salt black pepper ½ cup low sodium soy sauce ....

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  • Don't Believe These Three Supplement Myths

    If you could live a longer, healthier life by taking a small pill each day, you'd do it wouldn't you? You’d be crazy not to! With this fact in mind, the incredible growth of dietary supplements makes sense. It's estimated one out of every three Americans currently takes some sort of nutritional supplement each day. According to government statistics, more than $11 billion is spent each year on vitamins and minerals in the U.S. alone! This extreme interest in health and nutrition is, unfortunately, fueled by false advertisement. The Internet, television, and product labels make claims not backed by science, fooling millions and reaping a sizable paycheck. And in America, ....

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  • Creole Chicken and Green Beans

    Most comfort food dinners are packed with unhealthy fats, unnecessary calories and obscene levels of simple carbs…and flavor, lots of flavor. With this comforting Creole Chicken and Green Bean Dinner I’ve left the abundance of flavor, while removing the unhealthy fats, unnecessary calories and those pesky simple carbs. Win-win! Enjoy this hearty, protein-rich comfort food dinner with a salad of dark leafy greens for the perfect fitness meal. What You Need
    Serves 6 1 Tablespoon olive oil 1 green bell pepper, chopped 1 yellow onion, chopped 1 ½ lbs skinless, boneless chicken thighs, cut into 1-inch pieces ½ teaspoon sea salt ¼ teaspoon black pepper ....

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  • 4 Sneaky Ways to Burn Calories at Work

    You may think the 30 minutes you spend every other day in the gym is enough, but you'll definitely benefit from additional active time. If you want overall good health, you need to eat well and find windows of exercising opportunity every day—not just during your scheduled workouts. How can you squeeze in a little exercise when most of your hours are spent sitting at a desk, meeting in the conference room, and preparing for big presentations? Read on to find out when you can squeeze in exercise and how to do it. 1. On the Way to Work.
    To start your day with a smidgen of calorie-burning exercise, you may need to wake up a few minutes earlier than usual. Not to get in a workout ....

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  • Portobello Eggs Benedict

    Have you ever noticed how most of our favorite breakfast dishes center around a grain+gluten filled item? Breakfast is notoriously a high-carb, low protein meal, which sets you up for a day filled with poor food choices. So, rather than go with the high-carb flow, start your day off with this Portobello Eggs Benedict – where a marinated and roasted Portobello mushroom cap is used to replace the English muffin. Think of it as a modern, fitness-friendly version of Eggs Benedict that will keep you on track with your results. Enjoy! What You Need
    Serves 4 For the Marinade:
    2 Tablespoons olive oil 2 Tablespoons balsamic vinegar 1 teaspoon minced garlic 1 Tablespoon minced ....

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  • Never crave junk foods again (here’s how)

    You wake up each morning with every intention of eating “good” today. You’ll skip the drive thru line on your way to work. You’ll refuse to get fast food with co-workers at lunch. You’ll boycott the vending machine in the mid-afternoon. And you won’t even think about having dessert after dinner. But then your cravings kick in… Your friend drops by with a big fluffy muffin and a latte for breakfast. A group of co-workers invite you to that greasy spoon down the street for lunch. Cake is passed around at the mid-afternoon staff meeting. And after dinner your honey surprises you with a bowl of your favorite ice cream. You tell yourself that ....

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  • 6 Resolutions You Can Keep

    Are you feeling reluctant to create New Year’s Resolutions? If you pick the right resolutions, you’ll face the New Year head on! What kind of resolutions will you actually keep this year? Good question. Here are seven resolutions that you can keep and that will help you achieve big strides towards your fitness goals in 2019: Resolution #1: Get Fishy
    Giving your health a boost doesn’t have to take an incredible amount of time. With this resolution, it doesn’t even take will power. All it takes is modifying your grocery list by buying fish on occasion. Enjoy fish for dinner once a week, and you’ll protect your heart from disease and increase your chances ....

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  • Guilt-Free Cobbler

    Wondering what to do with local, organic fresh grown fruit? Let’s turn it into a guilt-free cobbler! Most cobbler recipes are laden with extra sugar and fattening crusts, but not this recipe. I used peaches, but feel free to substitute with apples or pears. Traditional cobblers and pies are filled with fat and sugar – this recipe is much lighter, but will satisfy your sweet tooth just as well. What You Need
    Serves 10 1 sweet, ripe peach (or apple or pear) coconut cooking spray 1 teaspoon agave nectar pinch of sea salt pinch of freshly ground cinnamon Instructions
    1. Wash, peel and pit the peach. Chop into bite-sized pieces. 2. Pre-heat a skillet over medium-high ....

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