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How to Hydrate and Fuel For Your Workouts

How to Hydrate and Fuel For Your Workouts Proper eating habits can be the difference between seeing and feeling significant results or not. It can often be overlooked by some athletes as they pack their gym bags in the morning or race to a class after work. In some cases, if you don’t have time […]

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How Foam Rollers Can Ease Sore Muscles at Home

When you're working out in a small apartment in New York City, you and your muscles may feel a bit cramped so it is important to take time to stretch. You should also consider foam rolling before and after your virtual work out. Noam was recently featured in an article about top foam rollers on […]

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Does Caffeine Help Workouts?

One of the most widely consumed performance-enhancing drugs is sitting in your mug or thermos almost every day (hint: it’s not steroids). Caffeine is both mentally and physically stimulating. Not only does a cup of coffee clear your mental fog, it revs your body’s engine. At one point, caffeine was banned in the Olympics. In […]

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Should You Get A Standing Desk?

Many of our clients are working from home on a regular basis for an extended period of time. Office ergonomics have improved over the years and employers recognize the importance of providing their workers with the proper chair and desk for long-term sedentary work. With the pandemic, you have found yourself working from a counter, […]

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No pain, no gain?

There’s an old saying that goes “no pain no gain.” It’s also the title of a hilarious movie featuring Marky Mark Wahlburg and The Rock, but we’re not going to talk about that today. According to Google, the term “no pain no gain” was started by Jane Fonda in one of her workout videos. In […]

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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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6 Ways To Help Kids Stay Active While They're Stuck at Home

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 […]

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Does Stretching Actually Do Anything?

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 […]

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How To Order Compound Exercises 

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 […]

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4 Tips To “THRIVE” If You Are New To H.I.I.T

For the past five years, H.I.I.T has become exceedingly popular, and this year ranks 3 on American College of Sports Medicine (ACSM)  list of 2019 trends.  H.I.I.T stands for High-Intensity Interval Training.  At first glance, HIIT can seem a bit intimidating so we put together a few tips for H.I.I.T newcomers. H.I.I.T is a form of interval training that alternates periods of exercise with less-intense recovery periods. H.I.I.T is based on being able to push yourself to a high intensity followed by rest so that you can repeat that intensity again. Not only is interval training a great way to torch calories quickly, but it also helps you to continue burning more calories after the workout than a regular cardio workout.  The variety of movements also keeps many people challenged and engaged.

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Holy Crap, It's Dark Out

Since when did it get so dark? We haven't even reset our clocks yet for Day Light Savings, yet the morning feels like midnight.With the threat of the winter blues upon us, what can we can do to stay positive and motivated to work out even if we need a flashlight to get dressed in the morning?

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What The Hell Is the Speed Ladder For?

What The Hell Is the Speed Ladder For?One of our favorite pieces of equipment in the gym is the speed ladder. It’s so simple but so effective.We use the speed ladder not to just improve your dance moves or bring you back to your hopscotch days but to help you develop a variety of skills.

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Work Your Entire Body in Just 9 Minutes

Sometimes you only have 9 minutes to spare between running errands, sitting on conference calls, or getting dinner in of the oven. Coach Henry put this total-body workout that will suffice when you’re in a time crunch.When you’re pressed for time, quick bodyweight workouts are useful. Any amount of exercise is far better than doing nothing. Bodyweight workouts also provide your body a much-needed break from weight training, which can beat up your joints and lead to overuse injuries.

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