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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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How Sleep Affects Your Workout

One of the most commonly overlooked aspects of your fitness is the amount of sleep that you get each night. As busy New Yorkers, it is difficult to cram in work, exercise, and a social life while also getting to bed at a reasonable hour but studies show that a lack of sleep can reduce your fitness gains substantially.

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Meet Krystal Molina, Pro-Football Player

TS Fitness is proud to support the wide diversity of our community and our staff. June is not only Men’s Health month but also Pride Month. We’re highlighting the awesome accomplishments of Krystal Molina, a member of our Fitness Concierge Team and proud gay athlete.

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TS Fitness's Newest Class: Boxing Conditioning

We are always looking for ways to innovate and keep your routine constantly fresh. We’ve recently introduced Boxing Conditioning with Coach Lee. Boxing Conditioning combines technique work, mitt-work, body-weight training and cardiovascular machines into one awesome session. With a max of 6 people, you’ll have plenty of attention so you can increase your skill level and learn in a safe environment.We sat down to chat with Coach Lee to chat about Boxing Conditioning at TS.

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Men’s Health: Nutrition

June is Men’s Health month and so we are focusing on ways that men can improve their lives and their fitness. For the first installment of this series, check out Noam’s tips to improve your posture and to learn about metabolic resistance training.

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Focusing on Men's Health: TS in the News

At TS Fitness, our motto is Together Stronger and we love to offer our expertise to the greater fitness community. Since June is Men's Health Month, we are sharing two great articles that recently featured Noam.  In Men’s Health, Noam discusses Metabolic Resistance Training and he covers ways to improve posture in Men’s Journal.

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Eric's Transformation Story

Over the past 7 years, we’ve helped transform the lives of hundreds of clients. We spoke to Eric Haugen, Chief Operating Officer of Restaurants at Zakarian Hospitality about his experience at TS Fitness.

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How Mothers Can Stay in Shape During and After Pregnancy

At TS Fitness, we’re celebrating the hard work and dedication of our TS Community mothers. Over the years, we’ve had numerous pre-and post-natal clients train with us. Studies show that exercise may prevent gestational diabetes (diabetes that develops during pregnancy), build the stamina needed for labor and delivery, and relieve stress.  Both expecting and new mothers have a wide variety of challenges and things to consider when continuing their exercise routine.

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5 Tips To Make Your Life Healthier

Getting into and staying in shape requires not only the motivation to hit the gym after a long day of work but the willpower to make the small changes to achieve a healthy lifestyle.  Small changes over time create big results. Here are a few things our coaches do daily to make them healthier.

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How To Get Back Into Your Workout Routine After A Winter Break

Finally, spring is starting to make its appearance in New York. As the flowers start to bloom, many people decide that this is time to get back into shape for the summer and immediately throw on their beat-up running shoes to hit the gym.Noam Tamir, owner of TS Fitness, cautions against diving right back into your old workout routine. “Even if you were very active last summer, your body is in not prime condition after a winter break,” said Noam. Everyone’s body is different so the impact of a break will really depend on your fitness level before you stopped working out.  We’ve prepared a list of tips to get you back into exercising while avoiding injury.

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How we develop our HIIT Programing

If you are a long time client or a frequent ClassPass user, you’ve probably noticed that we change our HIIT routines a few times a week. Have you ever wondered how we decide on each day’s programming?

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The Warm-Up is Not An Afterthought at TS

By now, you know that we do things a bit differently at TS Fitness. We always aim to build our clients up—by pushing them out of their comfort zone to help them grow, not break. One of the most important aspects of any exercise routine that is often overlooked but is critical to protecting your body from injury is the warm-up.

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How to Keep Accountable

According to a study, 80% of people that sign up for a gym membership in January quit within 5 months. This crazy statistic is a good indicator that starting a workout routine is much easier than continuing one. We’re optimistic that many of these gym goers had the best intentions but didn’t have any system of accountability. How do you maintain that drive?

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How to Fuel Before and After Workouts 

Proper eating habits can be the difference seeing and feeling significant results or not. It can often be overlooked by some athletes as they pack their gym bag in the morning or race to a class after work. In some cases if you don’t have time to eat or hydrate before working out, it can leave you fatigued, hurting your ability to maximize your exercise session.We are often asked by our clients about what to eat both before and after a workout. Quick disclaimer: we are not certified nutritionists --everyone’s body has a nutrition plan that works for them so reach out to your nutritionist if you have specific dietary restrictions.

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How to get in a sweat while traveling

It’s about that time of year where we make spring travel plans, but don’t want to totally lose our workout momentum.“I try to plan my workouts for the morning since that is the most predictable part of the day. Usually you are a bit drained in the evening while you are vacationing so you’re likely to have the most energy in the morning” says TS Founder, Noam Tamir.

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HIIT AT TS: Get your Burn On

High-Intensity Interval Training or HIIT is the most popular trend in exercise, according to The American College of Sports Medicine’s 2018 survey. To the uninitiated, HIIT is a form of interval training that alternates short periods of intense anaerobic exercise with less intense recovery periods.

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