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Crank Out Push-Ups Like A Champ

We know that doing push-ups can be an intimidating challenge at first, but you can improve by working through a series of progression. Instead of just jumping into a classic push-up, we start on an incline using a box or even a coach. We then move to negative push-ups before finally incorporating a longer hold Check out these three short videos that will get you in champion shape in no time.

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Learn the Secret To Being Fit Like a TS Coach

Though you may not see our coaches banging our reps while you’re in the studio, every member of our team is dedicated to practicing what they preach: consistent work to get the fitness results that they want.  To get better understanding of how hard our coaches train to stay fit, Coach Henry shared his workout routine and nutrition program.

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Skip The Grand Gesture: The Best Way To Get Your Partner's Heart Pumping

On the 14th of February every year, people across the country exchange flowers, cards, or make grand romantic gestures involving running through airports with oversized stuff bears. Why go through all that hassle when you can simply crush some heart pounding exercises, torch a bunch calories, and release those feel good endorphins to set the mood.We’ve put together a few of our favorite exercises that you can do with your partner, friend, roommate, or Seamless delivery guy. right at home. We recommend working through the routine of 3 sets of 10 reps.

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4 Ways To Measure Your Progress Without Hopping on the Scale

Strength training is not just about losing weight but making long term changes to improve your health and fitness level. If you focus on just the digits on the scale, you may miss the other benefits of your training program. Your weight doesn’t tell you the whole story behind your fitness journey.Here are 4 ways to know that your hard work is paying off.

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Lifting Smarter, Not Heavier

Many athletes believe that the only way to increase the difficulty of their weight routine is to simply increase the pounds that they are putting up. Though stacking more plates to your bar will obviously make the exercise harder, you will be missing out on other ways to improve your progression, such as your balance and stability.

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What We Are Reading Between Sets

As professionals in the fitness industry, we love to stay current with the happenings in the industry. We wanted to share with you some of the articles and books that TS team has been reading lately. As part of our dedication to continuing education, we select books together to foster conversation and discussion. We actually include related readings as part of our Monday Meetings! Let us know if you have any recommendations; we are always looking to learn something new.

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Coach Rachel Busts 3 Misconceptions about Strength Training for Women

With the New Year, lots of women are heading to the gym to start 2019 off healthy. With so many fitness options, it leaves many just walking on the treadmill or just doing cardio based classes because they are unsure about what weight training may do to their body.TS Fitness Coach Rachel shares her perspective on clearing up three of the most common misconceptions about strength training for women. Though we hear many of these concerns from women, most principals also apply to men!

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Five Fitness Trends (Not Fads) We’re Excited About in 2019

At TS, we pride ourselves on staying on top of what is happening in the industry, whether it is putting new proven methods into action with our own twist or learning from the best in the business by attending conferences with our peers, We searched our favorite fitness industry publications, influencers, and fitness organizations for this year’s trends. These are are the trends that we are most excited about!

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Having a Plan is Half the Battle

Welcome to 2019! As begin another year, we have the momentum and enthusiasm to make positive changes in our lives. Though buying a new calendar may signal this chance annual we also are lucky to be able to decide to make these changes each and every day. Each day you can wake up and decide what you want to accomplish. It can seem like a daunting task at first--where to start? We recommend creating a specific goal and a detailed plan to get you there. What is your goal for 2019 regarding health and fitness and how are you going to seize this opportunity to begin anew?

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Frosty the Workout: How To Have Jolly Winter Routine

Staying indoors and chilling through early May sounds enticing but only bears can burn substantial calories hibernating. Training in winter is hard--who wants to get up and hit the gym while it's still dark outside. Did we mention it was cold? But if you want to meet your fitness goals, you’ll have to get creative.

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Four Simple Ways to Reduce Holiday Stress

December is one of the most stressful times of year due to the end of the business year, holiday shopping, social gatherings, and the never ending darkness. It is important to take care of yourself during this hectic time and find healthy ways to relieve your stress so you can make it one piece to 2019.

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Four Ways Tech Can Help You Train: Changing the Game at TS

Though plenty has been written on how technology can be detrimental to many aspects of your life, leveraging the right types of digital resources can support your fitness goals. At TS, we like to use tech to supplement the skills of our well-trained coaches.We've developed an app that you can use to stay fit when you are away from TS Fitness. We even offer remote training through Skype! Continue reading to learn more about how tech can improve your training.

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How To Stick To Your Nutrition Plan (And Still Enjoy The Holidays)

The next six weeks are some of the hardest to navigate if you are actively thinking about your nutrition. As the holidays slowly approach with parties and work gatherings, the calories can quickly pile up. After our successful Balanced Habits Kickstart, we picked up a few tips and tricks on how you can enjoy the end of 2018 but keep your goals on track.

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We Got Your Back

Back pain can ruin any workout and protecting your back may not be on the top of your mind during a workout session. Most exercises incorporate the collection of about 140 muscles that make up your back even if the movement is not directly targeting it. By including a few simple exercises into your normal routine, you can help protect your back from potential injury.

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Haunted Halloween HIIT Workout

Halloween is right around the corner and there is no reason you can’t start burning off that candy corn right now.  Our trainers have put together a ghouling workout so start exorcising! Our HIIT exercise only requires a decorated pumpkin. We tried using carved Jack-o-lantern but it ended up squashed.

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Balanced Habits: Success Stories

TS teamed up with Balanced Habits, a leading nutrition coaching program, to launch a Fall Nutrition Challenge. Our group of 22 Kickstarters recently completed the 28 day program so we’re really excited to share the results and experiences of our program participants!We offered the program because we knew that our clients put in the work at the gym but improper nutrition was holding some back from seeing the results that they wanted. Our goal was to create a program that would instill sustainable eating habits to help our clients for years, not just for the 28 days of the program. As a group, the TS team lost over 136 pounds!

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How to Bounce Back From An Injury

Injuries suck--but they happen. How do you recover from an injury that takes you out of the gym for a few days or a few weeks?Following up to last week’s article recovering from a tough or new routine, we've compiled some of our best tips on overcoming an injury.

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The Best Way to Recover From A New Routine

Proper recovery, especially after exercise that you aren’t used to, will keep your body ready for the next workout and not sore AF. Many of our Group Personal Training (GPT) clients ask us about what to do after their first session to avoid soreness and take care of their body.

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Tips to Stay Healthy as the Seasons Change

As the weather starts to change, many of our clients start to getting sick. Since we like our classes full and our community healthy, we wanted to share a few of our favorite tips for avoiding the flu and other seasonal colds.  Doctors recommend that the best way to prevent the flu is to get a flu shot but good health habits can stop the spread of germs and keep you healthy.

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Floor to the Bar: Mastering the Chin-Up

At TS, we like to teach chin-ups before moving to the more complex pull-up. We recognize that chin ups are difficult for many of our clients so we’ve mapped out a series of progressions that will train you to be able to complete a set of chin ups in no time (ok, some time).  

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The 5 Skills Needed to Crush an Obstacle Course Race

Obstacle courses have become increasingly popular over the past few years as they are great way to challenge yourself and work together with a group of friends for a common goal. In October, members of the TS community will be running the Tri State New Jersey Spartan Sprint. Sprints are usually about 3-4 miles with least 15 different obstacles. Since the course map is not released beforehand, there is little way of knowing what you could expect on race day so you will have to be prepared to face anything! So how do you train for such a race? Typically obstacles will test your upper body and grip strength, crawling ability, hill running capacity, overall endurance, and teamwork skills.

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How to Create Achievable Weight Loss Goals

Fall is the perfect time to focus on better eating, proper nutrition, and weight loss. You have ample time to start creating healthy habits that will before Thanksgiving and the holidays tempt you to wait until the New Year. Like with any goal, whether financial, personal, professional, or in the gym, you need to create reasonable expectations to give yourself the opportunity to succeed. Read on to learn more about how to create achievable weight loss goals.

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How to Build the Ideal Workout Week

As we launch our Balanced Habit Nutrition Fall Kickstart Challenge, we want to help you develop the ideal workout week to support your nutrition goals. Even though nutrition typical makes up at about 70% of weight loss, we want the food that you consume to be used as fuel for your workouts, not just stored in your body.

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Fall Nutrition Challenge: Q&A

We know that our clients love to indulge in a little bit of ice cream and a lot of bit of rosé but come Fall, it's time to think about burning off the summer fun. TS has teamed up with Balanced Habits, a leading nutrition coaching program, to launch a Fall Nutrition Challenge.Our TS team of nutrition coaches, Rachel and Hannah, will be executing the program.We sat down with Hannah to learn a little more about the program.

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Maximizing Your Post-Workout Recovery

After crushing a HIIT class or a GPT session, the last thing you may want to do is take a few more minutes to stretch or foam roll but it is crucial to not ignore post-workout mobility as a key aspect of your recovery. At TS Fitness, our goal is to build you up--not break you! We want to make sure your recovering properly from a great session.

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