If you’re looking for advice on workout yoga in Tribeca, NYC, reach out to FitEngine.

Are you feeling a little guilty about being on vacation? Relax, there’s no need. You can enjoy your time away and get a workout in, too. If you’re looking for a way to stay active on your vacation, look no further. These fun workouts will keep you entertained while you get in a good sweat.

1. Hiking

Hiking is a great workout that can be done almost anywhere. Not only does it work your muscles, but it is also a great way to enjoy nature. If you’re looking to take your hiking experience to the next level, try hiking a mountain or incorporate some rock climbing into your trip.

2. Running

Running is another perfect way to get a good workout while on vacation. It’s easy to do and can be done pretty much anywhere. If you’re looking for a challenge, try running in a new location or participating in a race while on vacation.

3. Kayaking

Kayaking is a unique way to stay active and enjoy some of the best scenery that nature has to offer. Not only does kayaking work your muscles, but it also gets your heart rate up and is a great way to spend time with friends or family. It adds a new level of excitement to nature outings and can provide a good mobility workout without feeling like you’re working out.

Kayaking provides a great cardio workout and arm and back strength. If you’re just starting out, it might be a good idea to take a kayaking class or go with an experienced kayaker until you feel comfortable enough to head out on your own.

4. Cycling

Cycling is another great alternative for getting active on vacation. It’s easy to do and can be enjoyed by people of all ages and fitness levels. Cycling enables you to explore new areas and get in some great cardio exercise.

There are so many different cycling routes to explore all around the world. With cycling, you can cover more ground than you would on foot, and there’s no need to worry about getting lost. It also provides a good flexibility workout without being too strenuous. If you’re not used to cycling long distances, start by cycling for shorter periods and gradually increase the duration as you become more comfortable.

If you’re looking for ways to keep up your workout routine while on vacation, you’re in luck. This article provides a list of fun and easy workouts that you can enjoy in your free time. From dance classes to yoga, there is something for everyone at our Lifespan Pilates studio. Contact us today to learn more about our flexibility and mobility workouts and dance training in NYC, or check out our guides and reviews.

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Workouts that once seemed fun and easy now appear to be the hardest part of your day. Whether you’re feeling demotivated or just simply too tired to get back into the workout routine, we hope you can break your workout rut with these tips.

Change Your Workout Space

As humans, we avoid change, but we get tired of the same thing over and over again. If you start feeling uninspired, whether you work out at the gym or at home, you can try working out outdoors. It will provide you with a change in environment, and outdoor workouts have a ton of benefits.

Mother Nature boosts your mood, lowers your stress level, and you can burn more calories if you simply go on a run than hit a treadmill. Plus, being outside will help you feel more relaxed and in tune with yourself.

Have an Exercise Partner

Ask your friends and find a workout buddy who can motivate you and hold you responsible for the days you miss your workout. They can inspire you to try something new or workout harder. Choose someone you get along with as your workout partner’s behavior impacts you.

Make a Power Workout Playlist

Listening to songs or music helps you get through your workout. Science backs up this fact as well. According to research, songs and their tempos can directly affect your heart rate and boost your workout performance.

So, start looking for upbeat, high-tempo songs that can speed up your workout and hype you up to workout easily.

Keep a Check on Your Diet

Make sure you’re giving your body the time it needs to recover after you’re done with your workout. Fuel your body with all the right healthy foods. Choose meals that will refresh you and keep providing you with energy.

Buy New Workout Clothes

When you buy a new outfit for going out, you will be excited about going out and feel more confident. The same thing will happen when you buy a new workout outfit. You will feel inspired, and hopefully, it will get you out of your workout rut.

Workout with Fit Engine’s Experts

Check out fitness classes and yoga workout classes in NYC offered by the experts at LifeSpan Pilates NYC studio. At Fit Engine, you can find reviews about the best beginner yoga classes online and fitness pilates workouts in NYC. You can reach out to us for more information about workout yoga classes In NYC.

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It’s easy to find an excuse to skip exercise.  If you prefer group fitness classes, you may have found yourself lost now that COVID-19 has closed gyms and fitness studios. Virtual fitness classes are the safest way to attend instructor-lead exercise classes.

Here are 10 fewer excuses to miss class. And you can count them on your piggy toes!

1. Stay-at-home Hair. Don’t care!
2. Mani/Pedi is out of view. Nails have the right to breathe too.
3. Unshaved legs & under arms. Also out of view.
4. Zero commute time & unlimited parking spaces
5. You can arrive late
6. Free sticky socks
7. Yoga mat is already left at home
8. Stylish workout ensemble. (No pressure)
9. Clean, stylish workout ensemble. Optional
10. YOU CAN’T EMBARRASS YOURSELF!

You now have 10 fewer excuses to miss your fitness class, and you can count them on your toes. Don’t just sit there.  Get moving.  Or you may not be able to see your toes, let alone count them.

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That being said, someone signing up for say a beginner yoga class or entering a gym or studio for the first time will likely feel a little different!

Gym/Studio Shyness

What is gym shyness? Many of those reading might be able to relate to that awkward feeling of entering a new space. This could be a classroom on your first day of university, a new job or a party where your only friend is the host.

It doesn’t matter who you are in your own space, many of us can relate to the feeling of shyness. Gym shyness is no different!

The Voice in Your Head

Gym shyness can manifest in self-deprecating or defeating thoughts. These could include; ‘these people are so fit, look at me’, ‘I’m never going to be able to keep up’, ‘they must think I’m so unhealthy’, and so on.

How to Deal with It

Whether you know it or not, there are ways to deal with gym shyness, silence that insecure voice and get on with what you entered the space for. To break a sweat!

Over the course of this blog we’re going to go over 5 tried and tested ways that you can counter and overcome your gym shyness. Here they are.

Silence the Voice

The thing about the shaming voice in your head is this. It’s YOUR voice. Psychologists discuss something called projection. One form of projection is when you feel inadequate but put those feelings on other people. You then proceed to assume that that is in fact just how they feel about you!

If you’re at the gym and someone looks your way, followed by that voice in your head suggesting how they must be judging your form or stamina or anything else, remember, it’s not really them. Those are your insecurities.

Given that it is your voice you can proceed to ignore it or tell it to shut up (literally) and get on with your business. This might be hard at first but given time and practice, it becomes pretty easy. You can extend this approach to other areas of life that trigger your insecurity!

Avoid Peak Hours

For the shy newcomer, another thing that might help one ease in is to avoid rush or peak hours at the gym. Advantages of this include you get to learn how to use the equipment without being looked at. You might get one to one attention and initiation from your trainer. Last but not least, if you do run into one or two people, you might actually find it easier to engage with them in a quieter setting!

Dress Easy

Maybe hold up on the fitted tanks and lycras for a bit. Maybe until you’re settled in and its starting to show physically as well! In your early days, it is best to prioritize comfort and movement over everything else.

In other words, wear something comfortable that allows easy movement. Do not wear something that is going to keep you distracted and wondering how you look to others at the gym!

Buddy Up

Most daunting tasks become a lot more manageable if you do them with a friend! If you really can’t do the new gym, studio or class alone, rope in a close friend, neighbor, colleague or anyone who shares your fitness ambitions.

This will not just take the edge of for you; it will likely be a lot of fun. Besides, working out together is a great way to strengthen an existing friendship!

Own It

The fact that you’re taking a class or entering a gym for the first time means you’re there to learn. In truth, no one expects you to rock up fully fit and equipped with fitness knowledge. On a flip side, many of them are possibly just as clueless as you are or at least started that way!

Own the fact that you’re new and have no shame. The idea is to be there and get the best of it for you and no one else!

Upshot

Just like the first day of school, university or your first job, initial entry into a gym, studio or class could be a slight bit daunting. On a flip side, above are some powerful ways to nip that shyness in the bud and have one less obstacle between you and your fitness goals!

For those of you looking for warm, friendly and effective workout classes in NYC, give us a shout! Alternatively, find an exercise form that works for you and get started!

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Rest is essential for healing and energy recovery. Failure to do so may cause fatigue, muscle damage, and other health related issues.

How Is Resting Important For Your Body?

Your body is under constant stress during exercise, which allows you to build stamina by adapting to change.

In this entire process, you end up draining a lot of energy. The down time is like a pit-stop for your body to rest and refuel. If you don’t fuel your body, it won’t make it to the finish line, keeping you back from achieving your training goals.

How To Tell That You Need To Rest

A healthy body should be your number one priority. Don’t overtrain to achieve your goals. Listen to your body. It will show signs and symptoms that will indicate it needs to rest.

Lethargy

Due to excessive drain of energy, your body will remain in stress. This will make you weak and lethargic. You might be completing your 8-hour sleeping cycle, and still feel exhausted.

This indicates that sleep won’t be enough to recover from the energydrain; you need to put off training for a few days or possibly a week. This resting period will restore your body to its optimal condition.

Thirst Increases

When you’re training, it tears down musclesin order to build better and stronger ones. This dehydrates you. If you continue to train without resting, your body will demand for more water intake.If you’re making a lot of trips to the water cooler, think about taking a break from your gym.

Pain And Soreness

A torn muscle tissue disrupts muscle cells. This activates the muscle fibers. Thesecells reach the damaged area, and replicate mature cells into fully grown ones into the muscle fiber.

During this process, new protein strands are created to strengthen and add volume to your muscles.

If you don’t take rest, your body is unable to complete this process of recovery, which leaves you in a lot of pain and soreness.

Increase In Resting Heart Rate

Training increases your metabolic rate, causing your heart to beat a little faster. If you experience that your heart rate is increasing while at rest, it’s a sign that you are overtraining. Use heart monitors when you train, or check your pulse in morning and monitor it throughout the day.

Sickness Frequency

If your body is busy healing and recovering itself from physical stress, it leaves your immune system weak and defenseless. This makes you susceptible to allergies and viruses, causing an increase in sick days.

How Many Days Should You Train?

As per CDC (Centers for Disease Control and Prevention) adults should dedicate 150 minutes of moderately intensive exercise in a week.

You can evenly spread 2 hour 30 minutes of exercise throughout the week for regular activity. If you are performing a high-intensity workout it should be limited to 75 minutes a week.

People who want additional benefits from their training should increase their workout duration to 300 minutes a week for moderate intensity aerobics, and 150 minutes for high and moderate intensity training.

CDC also suggests that the duration of a single aerobic episode should not last for more than 10 minutes.

This means you can spend 30–60 minutes in the gym for 5 days a week, or 20–60 minutes of vigorous workout sessions for 3 days a week.

If you are strength training then build specific muscle group for 20–30 minutes for 2–3 days a week. Leave a gap of 48 hours between training of the same muscle-group.

How To ensure Adequate Recovery?

1. Plan your rest day; schedule them in.
2. Provide adequate nutrition to your body. Increase water, protein, carbs, and fats intake.
3. Get quality sleep.
4. Avoid self-medication.
5. Get a massage.
6. Reduce stress
7. There should be a correlation between your training and resting period. For example, a boxer might need long period of rest compared to yoga or Pilates class.

Taking a break can be difficult of New Yorkers, let FitEngine help you with your fitness need.

Our team of experienced athletes and trainersguide you with the effective workoutand resting routine.

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Dance cardio is taking the fitness world by storm and with good reason too! From Zumba to Bollywood style and even Hip Hop, here are the 8 benefits of this fun workout and reasons why people are jumping up the dance cardio wagon.

1. Mood Boosting

Turning up our favorite songs and dancing to the beats can greatly improve our mood and help brighten up any day. This fact is backed up by science! Dance when mixed with cardio isn’t only fun but also invigorating and can help beat stress.

2.    Improved Cardiovascular Health

Another popular reason why people prefer this workout to others is due to its ability to get the heart pumping quickly! There’s evidence in support of dancing (especially hip-hop) that shows people can easily burn fat as it’s a very good cardio workout. FitEngine can help people find the right dance class that can help increase their stamina and metabolism as well.

3.    Boost Bone Strength

Dance is essentially a weight bearing exercise which means it effectively helps boost bone density. Sufferers of osteoporosis are sometimes even recommended trying out dance classes to help combat this condition.

4.    Better Coordination

Dance is the best way people can improve their coordination and bad balance. While it can become quite challenging when it comes to keeping up with the instructor and the rest of the class, especially for beginners, sticking with dance cardio will quickly help you find your groove and keep up with the music playing.

5.    Boost Brainpower

One other benefits of dance workouts are directly related to our brain, i.e. dancing can help improve it! In fact, taking part in dance classes regularly is known to help improve memory and reduce a person’s risk of developing dementia.

6.    Toned Body

Dancing seems like a fun exercise to do, isn’t it? In truth, dance instructors cleverly include moves kike squats and extensions into a typical dance routine which is why people can tone down every part of their bodies using their own body weight.

7.    Better Balance

With any form of dancing, you’ll be either pivoting or standing up on one leg. This helps activate stability muscles in our legs which in turn help to improve balance, a better posture and improved flexibility.

8.    It’s Social

Last but not least, dancing is an incredible social activity. You can make new friends at your dance class or even spend quality time with existing ones! Either way, finding the right dance workout class is the best way to meet new people.

So, what are you waiting for? Put your dance shoes on and dance. FitEngine is a proud founding sponsor of New York City Dance week. NYC Dance Week is celebrated every 3rd week of June for 10 days of free dance classes, workshops, labs, dance parties and more.

Book a Pilates, Yoga or Stretch class with FitEngine in NYC today!

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If you’ve ever worked the frustration of a bad day at the office on the treadmill, you must know working up a real sweat is enough to turn your bad day around.

People nowadays don’t just head to the nearest park to jog a mile because they wish to lose weight, but because of the post-workout bliss that comes after it.

Endorphins or the ‘happy chemical’ are considered to be the magic bullet behind that post-workout bliss that many endorphin junkies crave; but turns out, the chemical is getting all the credit when a lot more goes on behind the scenes.

When it all comes down to it; exercise makes people happy – not only because of endorphins but much more.

Chasing the Runner’s High

People experience an endorphin rush after exercise. This belief and idea was discovered 40 years ago by a group of scientists at the University of Aberdeen.

At around the same time (roughly mid-1970s), long-distance running was growing in popularity as well. Reports of the so-called “runner’s high” was unearthed, where researchers found out the reason for the intense and euphoric feeling after exercise is pain suppression. But was that the case, in reality?

The Blood-Brain Disconnect

Research shows an increase in blood plasma endorphin levels in direct response to pain and stressors. As an example, consider this 2003 study that found a higher likelihood of blood plasma endorphin levels in the body; the more severe pain is experienced in post-surgery.

Research indicates exercise has more or less a similar effect but again, endorphin levels might actually not increase until an hour or so after you’ve started working out. This doesn’t explain why we feel awesome after doing 30 minutes of HIIT sessions!

Another German study suggests high endorphin levels that we experience after a run can’t pass through the blood-brain barrier meaning an exercise high or rush has nothing do with this phenomena.

So, what affects the brain, leading to that sense of exhilaration that comes from exercise? Anandamide, a neurotransmitter is responsible for this as elevated levels can travel to the brain from our blood.

So, You Aren’t Really an Endorphin Junkie

“You might be a serotonin junkie or even a norepinephrine junkie”, says Tasha Norman, CEO, and founder of FitEngine. This is also why people who exercise regularly or stay active have a much better chance of reducing depression and stress. In fact, it actually helps to ward off anxiety and improves a person’s ability to think during stressful situations.

This is all the reason more to take up a Pilates or Vinyasa Yoga class today!

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