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How To Create An Easy Running Plan

How To Create An Easy Running Plan Avoid Common Injuries While the weather is still pleasant and we’re forced to do as many activities as we can outdoors, it’s not a bad time to pick up running. It seems like an easy way to get your cardio workouts in, but training improperly can lead to […]

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Try This Easy Modification To Increase Your Workout Difficulty

One of the difficulties of virtually working out at home in a small New York City apartment may be access to heavier weights and equipment. If you have been relying on bodyweight exercises, you may be looking for ways to increase the difficulty of your workouts without investing in expensive and often space-hogging weights.  Coach […]

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How To Improve Your Posture

How To Improve Your Posture   In the 1960s, a Czech Physical Therapist was working with Polio patients when he figured out the root of many postural problems. He identified two things that most people struggle with: forward head posture and pelvic tilt. What is "Posture"? Forward head posture is easy to picture. Anterior pelvic […]

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Coach Noam On The News

Did you catch Coach Noam on Spectrum News NY1 last week? Coach Noam spoke to NY1 about the obstacles that the New York City fitness community is currently facing. We're proud to be a part of a community that has been overwhelmingly supportive of each other during this crisis. As fitness studios begin to reopen in New York City, ​​​​​​​TS […]

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Virtual Classes Help Couples Get Fit No Matter Where They Live

We've always believed that working out with a partner is a great way to increase your accountability. Partners force you to work out harder, longer, and even help you get out of bed. Now that we started offering online and virtual personal training sessions, your partner may be your roommate or your significant other! With […]

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How To Build Muscle With Out Fancy Gym Equipment

During the shutdown, you can do many of the movements you do in the studio. A few pieces of equipment like cardio equipment, cable machines, and weight racks are a bit harder to replicate at home. The easiest way to increase the difficulty of an exercise is to increase the volume by adding more repetitions […]

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The Benefits Of Using An Ab Roller

Coach Noam was recently featured in an article at Self regarding the benefits of incorporating an ab roller into your quartine or virtual training routine. The ab roller which may look like a medieval torture device is a wheel with two handles on the sides that works your core to as you roll it forward and […]

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The Only 3 Dumbbell Exercises You Need for a Full-Body Workout

Full-body dumbell exercises allow you to maximize your workout time and sculpt lean and functional muscle. "In real life, you use your full body to do things like carry groceries or lift furniture, so your training should reflect that," says Henry Halse, head trainer at TS Fitness in New York City. "Full-body exercises are your best bet […]

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How To Select A Foam Roller

When you're working out in a small apartment in New York City, you and your muscles may feel a bit cramped. Before and after your virtual work out, you should probably take some time to roll out with a foam roller. Foam rolling is an effective practice you can add to your warm-up or cool […]

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A Beginner Ab Workout Perfect for Cyclists New to Strength Training

Coach Noam Tamir put together a beginner ab workout that’s great for cyclists (or just about anyone) that is new to strength training for bicycling magazine. This workout can be done anywhere, even in your small New York City apartment. "These exercises lend themselves well to beginners because the positions are not advanced, but they […]

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How To Virtually Train At Home

With virtual personal training becoming a huge trend due to the pandemic, setting up your home for a personalized workout is key for a great experience.  Our coaches have become experts in providing virtual training from our studio and homes in New York City.  We currently have 80+ clients doing sessions with us and over […]

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How Much Protein Do You Need?

How Much Protein Do You Need? Giving yourself a daily target for your protein intake is helpful. However, it’s difficult to give one blanket protein recommendation to everyone. In this article we’ll give you a general guideline, then we’ll talk about things that cause your protein needs to change. If you’re reading this article, chances […]

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