Getting Back to Basics


All of your fitness goals rely on a strong foundation of general health and daily exercise. If you want to look and feel amazing, reach your goals fast, and maintain them easily, you must first be healthy. Therefore, creating a healthy lifestyle is critical. Toward this goal, I will help increase your working knowledge of exercise. Please read carefully and initial each item. If there is anything that you think may be problematic, please let me know.

Medical Clearance: It is understood that before starting our exercise program, you will obtain medical clearance from your doctor to participate in physical activity. Also, please make me aware of any surgeries you have had and if a doctor has advised you to not workout in the past or has ever restricted your physical activity at all.

Good Pain vs. Bad Pain: Joint health is an integral part of any fitness goal and must be taken into consideration before any other concern. Please communicate to me if you are having any joint pain during our training program so that we can have it addressed by a doctor and/or physical therapist.

Homework Exercise: It is imperative that you take ownership of your body, goals and health by working out on your own. Optimum health is a process, and we will work steadily toward empowering you to take control of this process. Active participation is critical to attain and maintain your goals. Your body is your most precious physical asset; we will teach you how to become more attuned to it and manage it better for the rest of your life.

Session Length: All sessions are 55 minutes long. Please try to show up 5 minutes early to warm up on the cardio equipment.

Cancellation Policy: There is a 24 hour cancellation policy for both of us. If I cancel on you within 24 hours, I owe you a free session. Emergencies (non-work related) do not count, of course. If you are feeling a little sick, cancel just in case. Please inform me via text as soon as you know you cannot make a session.

Prohibited Actions: Please stay hydrated. Remember, if you are thirsty that means you are already dehydrated! Please bring or purchase a bottle of water for each session and drink it frequently during the session.

Sleep & Nutrition: It is highly recommended that all clients sign up for a BioSignature™ Modulation consultation. When combined with proper training, it is the best way to ensure spectacular results. Also, please be sure to eat a little something 2 hours before training and try your best to get at least 7 hours sleep every night.

Group Fitness Classes: Group Strength and Conditioning is limited to 10 people per class, Beginner Class is limited to 6 people per class (to ensure the best guidance to each student), Boxing Class is limited to 8 people per class and the Strongman Class is limited to 10 people per class. We have done this to keep the quality of each session high. NO EXCEPTIONS. Anyone wishing to “drop in” to a class are only allowed to do so during the Beginners Class on Wednesdays 7:45 pm to 8:45 pm or Saturdays 10:00 am to 11:00 am. This includes current members wishing to bring a guest to class. Please sign up here before showing up for your free class or bringing a guest as class size is extremely limited.
Policies for the class sign-up:

  1. You can sign up for a class up to 1 hour before the class begins (but realize you may not be able to get a spot).
  2. If you sign up for a class and do not show up, that class will be deducted from your package (this does not apply if you have a monthly unlimited).
  3. If you need to cancel you need to email me directly so I can allow someone else to take the spot.
  4. If you try to sign in and it is full, you will need to contact me directly to put your name on a list.
  5. If you did not sign up for the class and you show up to try and get in, that is fine, but please realize there is a chance the studio is too full for the group session or nobody signed up for the class and the studio is locked up. Myself, Coach Mike and/or Coach Paul reserve the right to turn people away for either reason.

Renewal: Please renew your package 1 week before it runs out, to avoid unwanted breaks in training and secure your spot in my schedule.

Payment: Please make checks payable to B&H Fitness. All bounced checks will incur an additional $50.00 processing fee.

My Commitment to You: You can expect all phone calls, emails and text messages to be returned promptly and I ask that you do the same. If for any reason, you would like to stop training, all unused sessions are 100% refundable.

What You Can Expect From Me:
• Keep You Engaged With Fun And Interesting Workouts
• Stay Attentive And Focused Every Session
• Confirm Every Appointment
• Have Good Communication Skills
• Provide Safe Workouts
• Effectively Teach You Exercise Knowledge
• Have Good Listening Skills
• Punctuality
• Prepared For Workout & Professional Appearance
• Provide Effective Workouts
• Have A Good Availability And Rarely Cancels
• Respond To Email, Voicemail & Text Messages Promptly
• Provide Motivation And Inspiration
• Provide A Program And Give Homework Exercises Every Workout
• Provide A Network Of Health Professionals

The Client Bill of Rights



All fitness clients are entitled to a personal trainer who:
• Continually Tracks Your Progress and Goals as They Evolve.
• Helps You Define & Achieve Goals that are S.M.A.R.T (specific, measurable, attainable, realistic, and timely).
• Keeps You Engaged With Fun & Interesting Workouts.
• Stays Attentive and Focused Every Session.
• Confirms Every Appointment.
• Has Excellent Communication and Listening Skills.
• Provides Safe and Effective Workouts.
• Effectively Teaches You Exercise Knowledge (so you know how to work out better on your own.)
• Is Always On Time, Prepared, With Good Hygiene and Looking Professional.
• Has Good Availability for Your Schedule, Rarely Cancels, and Provides Advanced Notice When Canceling.
• Responds to all Email, Text, and Voice Mail Communications Promptly.
• Provides Motivation, Inspiration, and Leadership.
• Consistently Provides a Customized Workout Program.
• Challenges You to Work Out on Your Own, Be More Self-reliant with Exercise, and Addresses Lifestyle Habits.
• Comprehensively Addresses Your Health and Fitness by Collaborating with a Network of Health Professionals.

I look forward to a successful relationship, helping you achieve all your fitness goals and facilitating continuous cycles of self-improvement.

Betz Method Becomes Brooklyn Athletic Club!
Betz Method Becomes Brooklyn Athletic Club!
Posted 11 months ago

Hey, Neighbors!  First, I’d like to thank you for taking the time to visit our site. This will be our blog to keep you up to date on the progress of Brooklyn Athletic Club, which will be the premier training center in the New York area.
I’m Larry Betz, some of you may recognize me from Maxim Health and Fitness. Maxim was my first venture into the fitness industry. We opened our gym in Williamsburg, Brooklyn 10 years ago and at the time, Maxim was a good spot to train. But as time went by, I started to see things changing in the fitness industry and my clients became much more aware of different training modalities:  Crossfit, boot camps and group strength and conditioning programs started taking off. Needless to say, the traditional "GYM" model was dying…people needed something different. I sold my part of the business to my partners and started writing a business plan to keep up with the changing times with in the fitness industry. 4 years ago, I was able to get my vision financed and we put the plan into action...
As we started the design and construction of our center, my partner and I realized this was going to take a bit longer than anticipated, so we set up Betz Method Strength and Conditioning Center two and a half
years ago. This space is a warehouse that we converted into a training center. No lights, no flooring, no fans... nothing!!! All we had were a few Kettlbells, rubber bands and some truck tires. I would roll…

Our Williamsburg Gym is Coming Up on 2 years in this Space!
Our Williamsburg Gym is Coming Up on 2 years in this Space!
Posted 2 years ago

 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…

Your 1st Unveiling of 2013! (plus, class
Your 1st Unveiling of 2013! (plus, class changes at the gym)
Posted 2 years ago

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…

The 30 Worst Toxic Ingredients & Polluta
The 30 Worst Toxic Ingredients & Pollutants
Posted 2 years ago

The 30 Worst Toxic Ingredients & Pollutants
Taken from





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

Perfume, hairspray, laundry and dishwasher products
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

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

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…

Posted 2 years ago

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.

The New Dirty Dozen: 12 Foods to Eat Organic
The New Dirty Dozen: 12 Foods to Eat Organic
Posted 2 years ago

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…

24 Hour Liver Flush
24 Hour Liver Flush
Posted 2 years ago

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…

Don't Get Caught Up in the Calories
Don’t Get Caught Up in the Calories
Posted 2 years ago


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:


Health Club Etiquette 101
Health Club Etiquette 101
Posted 2 years ago

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…

Training Programs for January’s Group Strength and Conditioning Sessions 2013
Training Programs for January’s Group Strength and Conditioning Sessions 2013
Posted 2 years ago

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.