Focus Integrated Fitness

Complimentary Class - PT6 is Now Virtual! - https://mailchi.mp/71a36ea1b486/still-interested-in-becoming-a-personal-trainer-1387428

Focus is HIRING. If you are are passionate about fitness and looking for a career in client services, sales, management or personal training in New York City, then join our team!

Check out https://www.focusnyc.com/careers to learn more.

https://www.healthline.com/health-news/why-its-never-too-late-to-start-exercising

Healthline interviewed Focus co-founder Joe Masiello on the latest research proving it's never too late to start exercising. Even if you’ve never worked out regularly and are older, your body has the same ability to build muscle. Do you know anyone who keeps "putting it off"? Share this to show them it's not too late to hit the gym!

Why It's Never Too Late to Start Exercising A team at the University of Birmingham in the United Kingdom compared the ability of men to build muscle mass. They looked at two groups: People older than 60 who exercised at least twice a week for at least 20 years and those who didn't have a consistent workout routine.

Hang Tight!
TRX Walkouts are challenging, fun and help build a strong upper body and core.
demonstrates a perfect walkout.
Start with your body parallel to the floor. Walk your hands backwards while keeping your legs fully extended and spine in "neutral" position. Don't let your hips drop.
Perform 5 walkouts for 3-5 rounds with a 60-second rest in between rounds.
Want to add a level of difficulty?
Hold the final :handstand" position at the end of each rep for 3-5 seconds before returning to starting position.

Spotting 101: Dumbbell Bench
The proper spotting technique during the dumbbell bench exercises is at the writs to ensure safety and prevent injury.

Pro Tip: This technique is safer than spotting at the elbows

Box like a champ!

Our trainers are equipped with the skills and knowledge - all you need is 40- minutes to reveal your inner champ!

CORE CORE CORE!!!

arrives to a single arm handstand after weeks of core training.

Pro Tip: Core strength leads to better balance and stability and can reduce back pain.

Fire up your hamstrings!

Change up leg day by incorporating nordic hamstring lowers focusing on the eccentric action. How slow can you go without touching the floor?

Rower Exercises that Aren't Rowing?
rocks her core with this knee tuck/plank combination on the rowing machine.
To Perform:
Get into a push-up position with your feet on the seat of the rower.
Bring your knees into your chest in a tuck position, then extend y our knees back out to a plank position.
Repeat for 10-15 reps.
Too Easy?
Add a push-up between knee tucks.

Legs For Days!

Try the Vipr lateral lunge to improve lateral leg strength.
FOCUS on:
Lunging directly to your side.
Sit back into the hip of the leg that you lunge towards.
Reach across the body with the hand holding the vipr but remain tall
Drive off of that leg and return to the standing position.
Repeat 10 repetitions then switch directions. Repeat 3-5 rounds with a 60-90 seconds rest.

When you feel like quitting think of why you started.

Make each day a new goal to concur. Don’t let today be your weak link in the chain.

Aim for a V-Sit

Start in a modified version to build core strength before performing the V-Sit.
FOCUS on: Keeping your legs straight at a 45-degree angle, shoulders slightly off the floor, and core engaged.

Trainer Wisdom

trainer encouraging his client through the final round of sled pushes.
3-minutes of AMRAP (As Many Reps As Possible) sled push for 20 yards
20-yards = 1 rep

FACT OR FALLACY
Stretching always reduces the risk of injury.

(think again) Prolonged stretching at a specific joint can compromise stability, cause unwanted movement and lead to injury.

Preparation Leads to Success
The best preparation for tomorrow is doing your best today. Now get to it!

Why Kettlebells?
With a center of gravity 6-8 inches away from your grip, the American Kettlebell swing requires stricter form resulting in higher muscle activation.
Pro Tip: Increasing the amount of muscle activation will increase in total caloric expenditure.

FACT OR FALLACY?
Heavy weight training makes you bulky.
Massive muscle size is not the direct result of heavy weight training. Other factors such as genetics, nutrition, and supplementation will play a role.

Why a side plank?

Often overlooked, the side plank is an excellent exercise for strengthening your transverse abdominis.

PT6 Class Semi Private Training

A total body conditioning class created around our system of six movement principles to get you in the best shape of your life.

Visit: www.focusnyc.com/classes for our schedule

Proper form = Better results!

Learn how to properly use the row machine in order to maximize results.

POWER

Add explosiveness to your workout by incorporating box jumps.

Start low, then progressively add height to your jump while maintaining proper form.

HOLD IT…over your head.

A weight plate overhead while performing a forward lunge builds upper body, lower body, and core strength.

3 Common Deadlift Errors:

-Dropping of the hips when pulling off the floor

-Not setting the back and taking the slack out of the bar

-Quick descend followed by an immediate pull

Get a strong grip on your week. No excuses. Get to the gym.

Want a new way to strengthen your core & build your back?
Try unilateral landmine rows to improve spinal stability and core strength. Demonstrated by trainer

This is hard CORE

trainer uses his immense upper body strength to challenge himself with an advanced core exercise, the Barbell Rollout.

ḞOCUS ON: Maintaining a neutral spine, keeping your core engaged and perform the movement slowly with control.