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 […]

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 […]

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 […]

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 […]

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 […]

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 […]

Are your kids going crazy in lockdown? We've been offering virtual training meant for just kids. If you cannot make one of our virtual sessions, check out this article that features Coach Noam. "No school, no playing with friends and no traveling means not as much daily movement and decreased mental stimulation," Noam Tamir, a New […]

What Does Stretching Do? You have little things in your muscles called muscle spindle fiber. They tell your brain how long your muscle is. If your muscle stretches too far, your muscle spindle fiber tells the brain, and the brain tells the muscle to contract (tighten).  The goal of stretching is to convince the brain […]

How To Order Compound Exercises There are many benefits of incorporating compound exercises into your routine. More efficient workouts Getting stronger Building muscle It seems like a no-brainer that you should add these exercises to your program. Our fitness trainers have already done that for you with your workouts at TS Fitness. However, if you […]

We have always been taught that breakfast is so important, but is it?

Contrary to popular belief, you can actively lift weights and still build muscle mass without eating meat.

I was asked a few months ago to make BHAG (Big Hairy Audacious Goals) for TS Fitness.