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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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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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