Personal Training

 This week many of us will be spending time with friends and family celebrating Passover and Easter. Please enjoy this time with loved ones.It's hard to believe that our Williamsburg gym is coming up on 2 years in this space! (We started moving equipment in July of 2011.) We would personally like to thank all of you for your support over this time. You have seen the evolution of our space go from a warehouse, not even lights, to the Strength and Conditioning center we train in now. The space is not the only thing that has evolved! Our training, coaching and education has also been elevated. Your training experience here at our center is of the utmost importance to us. We love what we do and we take our jobs very seriously and are constantly upgrading the services available to our clients.With dozens of "BOOT CAMPS", "GYMS", & "CROSSFIT" here in Williamsburg, you can go to any number of places to get a "GOOD WORKOUT" or a "KICK ASS" session in, or even stay home and do " THE INSANITY WORKOUT" or "P90X". So how are we different? Glad you asked! Myself, Coach Mike and Coach Paul have a vast amount of knowledge and experience we love to share with you. We offer a Strength and Conditioning program. Not to get all exercise science geeky on you, but think of a program as a plan, "NOT JUST A GOOD WORKOUT". To separate ourselves from the competition we are going to be stepping up our…

OK, so 9 Mondays have passed in the New Year. How is it going? Have
you stuck to an exercise program? Are you eating better? I hope so! This
is the time of year when two things happen:

People have totally forgotten about their New Year's resolution.
People realize the first unveiling is 11 weeks away.

What's the first unveiling, you may ask? That would be Memorial Day Weekend! Yes, I know it's been snowing but this year is moving along and bathing suit season will be here before you know it. The good news is, 11 weeks is a good amount of time to drop those 10lbs you put on from Hurricane Sandy to New Year's! Usually it starts at Halloween, but the hurricane kicked off a lot of drinking and eating for some people!

So if you haven't been here into our Williamsburg gym in a while, sign up for a fitness class and let us help you get back in the groove!
We would also like to congratulate Matt Siedman on his big win! Matt
won the Lose to Win contest that started in January. Nice job Matt!

In other news, due to popular demand, we have added a 12:30pm Group Fitness Class on Saturdays Williamsburg. Also, some of the less popular classes during the week have been cancelled. If there is a demand for them, we will gladly add them back.  New fitness class schedule at the gym is as follows:

Monday through Friday 6:30am remains the same.
TUESDAY AND THURSDAY 9:30 AM CANCELLED (Mon, Wed, Fri 9:30am class remains the same)
Monday through Friday 12:30pm classes remain the same. NEW 12;30PM GROUP FITNESS CLASS ADDED ON…

TOXIC TERRORS:
The 30 Worst Toxic Ingredients & Pollutants
Taken from www.agora-health.co.uk

TOXIN

WHERE USED

WHAT IT DOES

HEALTH HAZARD

Acesulfame K
Food products and carbonated drinks
Artificial sweetener
Possible carcinogen; disrupts thyroid function

Aspartame (NutraSweet)
 Used in soft drinks
Sugar substitute
Seizures, headaches and dizziness. Can
activate cancer hormones in humans

Benzaldehyde
Perfume, hairspray, laundry and dishwasher products
Fragrance
CNS depressant; causes kidney damage
and irritation to lungs, throat, eyes

Benzyl Acetate
Perfume, fabric softener, deodorant
Fragrance and food flavoring; also a solvent
Irritates respiratory tract. Carcinogenic,
linked to pancreatic cancer

Bisphenol-A (BPA)
In plastic bottles used by the food and toiletries industry
Chemical used to harden plastics; synthetic estrogen
Damages DNA and sperm in men; mimics
estrogen and disrupts hormones

Bronopol
Facial exfoliants, moisturizers, make-up removers, body wash
Anti-bacterial preservative in cosmetic and pharmaceuticals
Releases formaldehyde and carcinogenic nitrosamines

Butyl benzyl phthalate
Floor tiles; upholstery
Plasticizer for vinyl and foam products
CarciButyl benzyl phthalatenogenic

Colors (e.g. Tartrazine, Sunset yellow, etc)
Used in cosmetics and food products (juices, cereals, coffee)
Add artificial coloring
All coal tar dyes are carcinogenic; evidence that colors may react with other chemical ingredients

Di-, Tri-, Mono-ethanolamine (DEA, TEA and MEA)
Children's bubble bath, shower gel, shampoo, facial cleansers
Foaming agent
Hormone disruptor; can release cancer causing nitrosamines; liver and kidney cancer

Diethylhexyl phthalate (DEHP)
Fragrance base in perfumery and cosmetic products
Used a plasticizer in PVC and plastic products
Damages gastro-intestinal and respiratory tracts; endocrine disruptor; can cause irregular heart patterns

DMDM Hydantoin
Antiperspirants, multiple skin and hair products
Formaldehyde-forming preservative
Joint pain, depression, headaches, insomnia, asthma

Fluoride
Toothpaste, water, food products
Allegedly prevents cavities and strengthens teeth
Neurotoxin associated with dementia, depression and central nervous system disorders

High Fructose Corn Syrup
Used in fruit drinks, desserts and cakes
Food sweetener
Causes obesity, raises cholesterol and increases risk of diabetes, liver damage and stroke

Hydrogenated Oil
Margarine, spreads, crackers and biscuits
Increases the…

Keep it simple! Nutrition in 108 words:

Eat real, unprocessed food as close to nature as possible; listen to your body.
Pretend the modern supermarket doesn't exist. Choose foods that could be grown, hunted or gathered - nothing packaged or processed.
Support local farms when possible.
Eat animals, marine life, vegetables, nuts, seeds and fruits.
Eat plenty of healthy fats from pastured animals, fish, coconut, avocado, olives and cold-pressed oils.
Drink water.
Incorporate traditional, nutrient-dense foods: fermented vegetables, organ meats and homemade bone broths.
Above all, ditch the "gurus", "programs" and "diets"; get back to basics.
Connect with your intuition and allow it to guide you.

I found this article extremely helpful in determining which foods you really should buy organic & which ones you could scrimp & save on if necessary.  –Larry Betz, CSCS

The latest list of foods with the highest pesticide residue includes some familiar fruits and vegetables, and some surprises.
By Dan Shapley

The benefits of eating organic food begin with the farm that refuses to use pesticides or chemical fertilizers to grow the organic produce they ship to grocers. That means workers and farm neighbors aren't exposed to potentially harmful chemicals, less fossil fuel is converted into fertilizers and healthier soil that should sustain crops for generations to come.
For individuals, organic food also has benefits. Eating organic means avoiding the pesticide residue left on foods and it may even mean more nutritious varietals, although research into that subject has yielded mixed results. While there are few, if any, proven health impacts from consuming trace quantities of pesticides on foods, a growing number of people are taking the precautions to avoid exposure just in case, particularly pregnant women (growing babies are exposed to most of the chemicals that mom consumes) and the parents of young children.
Organic food can cost more, which means many families are loath to shell out the extra cash for organic produce on every shopping trip. That's what makes the Environmental Working Group's annual list of the dirty dozen foods so useful. The group analyzes Department of Agriculture data about pesticide residue and ranks foods based on how much or little pesticide residue they have. They estimate…

I got this detox from a friend in Chicago. My girlfriend & I are getting gutsy & trying it out this weekend! Thoughts, experiences & modifications to follow!
24 Hour Liver Flush
Liver Ingredients:

½ cup olive oil

1 big grapefruit

EPSOM salts (4 tablespoons)

Water or Grapefruit juice

4 Ornithine capsules

You can substitute the 3 cups of water in this recipe used to dissolve the Epsom salt with 3 cups of freshly pressed grapefruit juice or freshly pressed apple juice.

Choose a day like Saturday for the cleanse, since you will be able to rest the next day.

Take no medicines, vitamins or pills that you can do without; they could prevent success.

Eat a no-fat breakfast and lunch such as cooked cereal with fruit, fruit juice (no butter or milk) baked potato or other vegetables with salt only. This allows the bile to build up and develop pressure in the liver. Higher pressure pushes out more stones.

2:00 PM

Do not eat or drink after 2:00pm. If you break this rule you could feel quite ill later.

Get your EPSOM salts ready. Mix 4 tbsp. in 3 cups of water and pour this into a jar. (you can substitute the 3 cups of water with 3 cups of grapefruit or apple juice)

This makes 4 servings of ¾ cup each. Set the jar in the fridge to get cold (this is for convenience and taste only)

6:00 PM

Drink one serving of ¾ cup of the ice cold Epsom salts. If you did not prepare this ahead of time, do it now. You may also add 1/8 tsp of…

The topic of counting calories came up in a class here yesterday & it's one that many people are constantly concerned with as well as unclear on. It's always good to watch what you eat, but don't get caught up in counting calories. This article by Charles Poliquin sums up how we at Betz Method Strength & Conditioning feel about the subject & why:

http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/894/Why_the_Calorie_Approach_to_Weight_Loss_Doesnt_Wor.aspx

Betz Method Strength & Conditioning Center: Essential Etiquette
Most gyms and health clubs have rules that they ask patrons to follow, and they’re often posted in visible areas so they’re easy to remember. Gym rules are put in place to remind people to be polite and considerate of other gym members, and for general health & sanitation purposes.
There are some rules that you’ll find at most gyms, and general ways to be considerate when you’re working out with others at the gym:

Be safe: Because our training system is very dynamic, always be aware of your surroundings. Make sure that when you are jumping, kettlebell swinging, jumping rope, etc. you have enough space around you so you do not hurt yourself or someone else. Always think of the worst & then prepare for it.
Your appearance: Some gyms & health clubs may have rules about certain apparel; for instance, women may not be allowed to workout in only a sports bra without a shirt over it and men may not be allowed to go topless. Also, be sure to wear proper footwear and always wear socks to help absorb sweat & odor. Make sure that you’re dressed appropriately & safely for your workout.
Your hygiene: Be considerate of those around you & be sure to wear a fresh, clean workout uniform & put on deodorant before you workout. Do not, however, load up on heavy perfumes or colognes—some scents can be offensive or distracting to others & may cause problems for those with asthma or allergies.
Take turns: Always “work…

Coach Michael Camarra and myself just put the finishing touches on our training programs for January's group strength and conditioning sessions.

Each workout is well balanced and each week (microcycle) we are changing the rep range, tempo, exercise selection and progressions. This will last for about four weeks (mesocycle). Remember that there is a big difference between a good workout and an actual training program. If you are looking to work with experienced trainers that can progress you at your level, check out one of our group classes at Betz Method Personal Training Center.
http://betzmethod.com/group-fitness-schedule-gym-williamsburg-brooklyn

I have a few things to say about this. First it's very sad that these big box gyms are popping up all over the place with promises of health and fitness. They charge practically nothing, offer rows and rows of treadmills, bikes and ellipticals, some free weights, dumbbells and strength training machines. The staff is very limited and finding someone there who could actually teach a completely de-conditioned member how to perform this lift correctly and the benefits of this lift would be rare, at best. Eventually, these " Gyms" will have no free weights! Kind of funny; a Planet Fitness or a Retro Fitness with no free weights! This is the classic model of get 7000 members for $20 per month and hope no one ever shows up. It will be interesting to see whats happens to this model in the next five years. Does anyone think the members will realize that walking on a treadmill for 30 minutes 3 times a week will do absolutely nothing for them? Oh, except maybe expose them to more dirty electricity being emitted from the TV screens on the cardio equipment. Do people realize that weeks, months and years have gone by and they are doing the same thing over and over again and still not getting any results? "But it is cheap!!!!" What separates "Training Centers" from the Costco style of gyms is EDUCATION! I have a question to ask you all: Why do people feel it is OK to spend $200 to $300 per month…