Zitomer Fitness is all about giving you the tools you need to succeed. I will cover everything from kicka** workouts to ways to sustain your motivation.
Operating as usual
This workout is NOT easy! Save it for a day when you want to burn a TON of calories! 💦💦💦 If you're a beginner feel free to modify the workout any way you see fit.
A couple simple examples of modifications:
-Only do 1-5 sets
-Instead of burpees do squats instead
❗NEW! NEW! NEW!❗
Check out Physicalfix’s
new website! *-Link in bio-*
We’ve been prepping this for months and it’s finally done!
FREE workouts * Blogs * Nutrition advice * Recipes...and more to come! 🙌🏻
Find out more about the Pfix Team *Schedule a call with us for more info 💪🏽👊🏽
#neverforget #911tribute #inmemory
Losing weight could be one of the hardest things to do. It’s not something that’s just going to be handed to you. You have to work for it. You have to want it.
Determination is the key.
Determination means meal prepping on Sundays. Determination means heading out for your run when it’s 20° out. Determination means setting goals and sticking to them. Determination is key!
Just like I mentioned above about losing weight, determination isn’t going to be handed to you either. You have to go out and create it. It has to come from within because of a burning desire to achieve your goals.
Wake up every morning determined and ready to fight.
#workoutoftheday #instafit #fitfam #fitnesslifestyles #fitnessmotivationdaily #gymlifestyles
#fitspirational #dailyworkouts #workoutinspiration #transformyourbody
#healthylifestylechange #getfittogether #fitmomsrock #fitmomsclub #fitnessgoals #weightlosshelp #workoutvideos #bootcampworkout #coreworkout #cardioworkout #fullbodyworkout #gymworkout #homeworkout #personaltrainernyc #manhattan #newjersey #joshzitomer
You’ve been told to eat your vegetables since you were a little kid. There’s a reason for that...they’re DAMN good for you!
What you might not have been told is to eat varying colors of vegetables. The reason for choosing rainbow colors is because different colors will give you different nutrients. For example, red vegetables contain lycopene and ellagic acid. These powerful nutrients have been studied for their cancer-fighting effects. Orange and yellow fruits are rich in vitamin C. Vitamin C helps boost your immune system.
Vegetables are naturally low in calories
Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate, vitamin A, and vitamin C
Dietary fiber from vegetables will help reduce blood cholesterol levels
Vegetables will provide a feeling of fullness
THEN. THIS. IS. A. GOOD. ONE!
Such a great blend of cardio and abs. Give it a try! 💪🏼😊
I preach that keeping a good journal is a game changer in your quest to lose weight. For those of you that HAVE been keeping a food journal and feel like it’s possibly not working, really take a look at what exactly is going into your mouth. While an apple and a tablespoon of peanut butter is a good snack, an apple and two tablespoons of peanut butter might be overindulging. Coffee, eggs, bacon and peppers is a perfectly acceptable breakfast. Cooking it with a tablespoon of butter isn’t need though.
My point is that you should be aware of EVERYTHING that is going into your mouth and keep track of it accordingly.
****Having a hard time with your diet? Let us give you some help. Dm us for nutrition coaching and let’s get you on the right path forward.****
Quitting is not an option. Stay focused on your goals. Stay motivated through action. Stay hungry for achievement.
It’s time to start lifting heavier weights. Enough with the 5lb dumbbells and hundreds of bicep curls. It’s time to step it up, ladies. Ps, don’t worry about “getting big”...bulking up primarily comes from a combination of higher testosterone levels, excessive calorie consumption, and daily intense weight training.
Here are just a few of the advantages of lifting heavier weights:
It raises your metabolism so you’ll burn more calories
Your body fat percentage will drop
It’ll give you more confidence in and out of the gym
It will give you a longer/leaner appearance
Here we go again...another (butt) workout! 🍑👈 Not only that, but it’s one of my all-time favorite quickies 😉
Should fruits be avoided during a weight loss phase? NO!! Please don't fall into this trap! I would much rather you have an apple in your hand than a bag of Doritos. Period. End of Story!
Ps, if you want a physiologically based answer; due to their low glycemic load, the effects of eating fruit on your blood sugar levels is not significant!
That's right...4 minutes of hard work...THAT'S IT! 🙆🏽♂️👍🏼👊🏼
Now, more than ever, it's a good time to sit and think. Think deeply about who you are and what you want to stand for.
Hopefully the gyms will be opening up sooner rather than later. In the meantime, try this 25 minute #athomeworkout...it hits all the major facets of fitness. Bonus: it only takes 25 minutes!
Having a hard time meal prepping? Touch base with this guy @marekfitness for tips and tricks to make meal prepping simple and easy
No time? That's fine!
Hit this 15 minute full body workout for an awesome blend of cardio and toning! 💪💪 Beginner and advanced options👍
Never underestimate the value of some burpees thrown into the mix! Always remember; small CHANGES to your workouts will make a BIG difference! 👊🏼#ladderexercises #agilitydrills
There's a method to this madness. This is how all of my personalized workouts start. I put all of my thoughts down on paper. It may look like craziness and mayhem, but it all makes sense to me. Throughout the week I hone in on the exact details I want to implement and end up with a perfectly constructed (and organized) program for my client.
@ New Jersey
~Memorial Day. Take some time to remember those that have served our country. If you know someone who has lost a friend or loved one, take a minute to thank them. Be thankful. It is because of their sacrifices we get to do what we do.
Who doesn't like a good and QUICK pesto recipe?!
Sometimes you can’t think about it...you just have to get it done. That’s how my workout felt this morning. In all honesty, I was dragging and looking for excuses to skip it. I was dreading it. I kept repeating my favorite mantra; “don’t think, just do”. Sure enough, without thinking I just got changed and got on my assault bike. 30 minutes later and after sweating my bodyweight, I was done...and happy/proud of myself for making it happen.
Make. It. Happen.
A huge thank you to my amazing friend @aliciakeys for her physicalfix shout during her Verizon #payitforwardLIVE show!
Don't forget to check out my Friday Fit workouts on Zoom. Every Friday at 9am EST I give a FREE full body workout. DM me for the meeting ID/access code
Are your workouts suffering? Let me help you. Full body/cardio class tomorrow at 9am EST. Comment with your email or DM me for the Zoom link. **DUMBBELLS REQUIRED**
Tag or share with your friends!
Comfort food during these troubling times...YES PLEASE! (Adult version included)
Grab the kids, some blueberries, maple syrup, and a few other ingredients and make yourself some ice cream 🍦 🍨
How does 'ραℓєσ ρυмρкιи ωαffℓє' sound?
Head over to @shuangys_kitchensink for this delicious recipe 👌🏽
Caption I'll give you 3 reasons why you should make these Peanut Butter Cups. 1. They're so damn yummy 2. It's a great project for the kids to help with 3. We're all in need of some comfort food during this stressful time.
Head over to @panaceas_pantry
for the recipe!
Who's cooking more at home now? If you are, here's a yummy creamed peas and carrots with mashed potatoes recipe by @elavegan
Ps, it's healthy. This will make the perfect side dish or meal, lunch or dinner.
Pps, did I mention it's healthy? 😁
Unfortunately, our lives have been thrown a curveball. More like a wicked knuckleball. Nonetheless, we must adapt and persevere. This means we’re moving our workouts to our homes. I’ve come up with a quick equipment list that will provide you with everything you will need to tackle a kickass workout. With these three things you will be able to hit everything from cardio to strength to power.
Here’s a quick metabolic workout using just the equipment:
3 minutes jump rope
45 Second plank
20 Db squats
15 Db curl to press
20 Band curls
3 minutes jump rope
10 Db lunges per side
15 Bentover row
20 Band Tricep kickbacks
3 minutes jump rope @ New Jersey
When I'm not training for a specific event, I use the 80/20 rule when eating. 80 percent of the time I eat healthy, clean foods. 20 percent of the time I splurge. Since it's National Pancake Day...I'm splurging!!
“It does not matter how slowly you go as long as you do not stop”
I hope everyone has a kicka** start into this week.
If you are still in need of some meal prepping ideas I highly recommend checking out @marekfitness !!!
“There is only one motivation...Desire”
“Perseverance is not a long race, it is many short races one after the other”
Pilates Teacher in NYC; Co-founder of The Contrology Cohort
Fitness Trainer Rio 2016 Olympian South American Medalist Short-listed Brazilian Athlete of The Year stephvsfitness.com Instagram: @stephane.vs TikTok + ClubHouse: @stephvs Twitter: @StephaneVS
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Personalized one on one instruction with individuals to achieve their fitness goals.
Previously a teacher, advertising executive, hotelier and independent Rabbi. Currently using all of my experience and wisdom as a life coach to help professional women achieve a work life balance.
Tough House Training is a training service (not a gym) that will get you into the best shape of your life! We operate at several top rated fitness facilities in NYC.
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