Summer Strawberry and Spinach Salad

Hey guys

Now that Summer is almost here, I thought I'd share with you an easy recipe that you could whip up any time you need something fresh, tasty and healthy.

Summer Strawberry and Spinach Salad
1 bag of spinach
4 cups of sliced strawberries
1/4 cup of champagne vinegar
1/4 teaspoon of paprika
2 tablespoon of sesame seeds

In a large bowl, toss the spinach with the strawberries. In a small bowl, whisk olive oil, vinegar, paprika and sesame seeds. Pour this mixture over the strawberries and spinach and toss lightly to coat evenly. Serve.

Enjoy this quick and refreshing salad this Summer.

Alejandro
New York Muscle™

Need to get in shape for a wedding?

Hey guys

In the Winter 2008 Wedding Issue of the New Yorker, my friend Joe DiAngelo was recommended as the “personal trainer for new brides”.

Here’s what they had to say:

“A customized program of workouts, nutrition and motivational planning from personal trainer Joe DiAngelo is money better spent — especially if your honeymoon’s on a beach.”

We welcome all new brides to come train with us and get in shape for your honeymoon.

Great job, Joe!

Alejandro
New York Muscle™

Training Big = Smart Training

TRAINING BIG MEANS TRAINING SMART!

I was reading some articles online the other day and there was one person who asked how he could become a better runner—a typical question many runners ask. An expert coach answered him saying that he should run everyday.

A question often asked in the gym is “How can I get that pumped look?” Everyone wants that look. From my personal experience, I would answer much like the expert coach did. Train everyday. While this may sound counter to what you’ve read and many will say your body needs its rest, let’s think of it in the training-smart way:
Day 1: Upper Body (Light Heavy), Cardio
Day 2: Lower Body (Light Heavy) ,Cardio
Day 3: Cardio
Day 4: Upper Body (Heavy Old School)
Day 5: Lower Body (Heavy Old School)
Day 6: Cardio
Day 7: Cardio

I will love to elaborate more but I can’t…it’ll all appear in my upcoming book! In the meantime, for some inspiration, check out my site and see all the real before and after photos of my clients. And then shoot a pair of yourself. When you’re done, send it to me and we can share your success with everyone.

Remember, Train Smart!

Alejandro
New York Muscle™

Fitness on the Road (Part 2)

Hey guys

Hope the first 5 tips came in handy in your recent trip. As promised, here are the remaining 5.

6. Choose a couple of free (off-diet) meals
Yes, you should especially when you are traveling to a foreign country or to a state that you’ve never visited before. Don’t miss the chance to sample the local cuisine. Whenever I travel, I usually do some research on the best places to taste the local fare. I also try and speak with the locals as they usually have the best scoop on this. Just one note, don’t have those free meals too late at night.

7. Check ahead for the medical requirements of your destination
Make your appointment ahead of time for any inoculations you may require. Doing so in advance will allow your doctor to tackle any potential allergic reactions you may have and will also give you enough time to recover from any soreness, fever or fatigue from the vaccinations.

8. Make sure all your prescriptions are up to date.
If possible, keep your original prescriptions or explanatory notes from your doctors together. In some countries, they may question you on your prescription medications at the border. So you want to have proof that your medications are medically necessary. It’ll also save you time and stress.

9. Prepare physically, if necessary
If your trip includes strenuous physical activity such as hiking, kayaking, rock climbing etc., make sure your body is ready for it. Go to your gym and get in shape months ahead of your trip, not weeks. It’s also a good idea to get a physical done with your doctor. That way you will get the green light for the planned activities.

10. Take out a valid travel healthcare plan
Some countries actually require visitors to show proof of this on arrival. But if not, it is always good to get travel insurance especially when it’s to a faraway destination. Also, bring along a first aid kit

And of course, don't forget to bring sunscreen if you’ll be in the sun a lot.

Alejandro
New York Muscle™

Fitness on the Road (Part 1)

Hey guys

For many reasons, whether for work or pleasure, we often find ourselves out of our comfort zone and familiar environment. On these occasions, when it’s time for our workout, we usually end up making the wrong decisions with regard to the exercises we do and the diet we eat. It’s difficult when we are traveling to know where to go for that workout or what to eat at that restaurant down from the hotel. Sometimes, there isn’t even a gym within accessible reach. And I understand the feeling.

As a trainer with clients in two locations, I find myself on a plane almost every two weeks and frequently facing the same questions. But here are TEN easy things to do that can help you. In part one, I will share with you the first FIVE.

1. Get a set of resistance bands
Resistance bands can be used for more than simply strengthening isolated muscle groups and you will be able to find many variations that have been devised. During the off-season, some athletes would incorporate this into their training regimen when recovery and regeneration are the more important goals.

The bands come in several levels of resistance. While color-coding varies between the different bands, they are typically as follows:
Yellow (thin)
Red (medium)
Green (heavy)
Blue (extra heavy)
Black (special heavy)
Silver (super heavy)

So get yourself a set when you travel and the best thing is, they don’t even take up much luggage space.
2. Be prepared
Stop by your local deli or supermarket before your trip and pick up a couple of snacks like a protein or granola bar or a small healthy salad. You never know when your flight may be delayed so having that snack with you will not only save your diet but it’s definitely cheaper and healthier than those airport snacks.
3. Book your hotel
If you are able to, make the hotel selection yourself. These days, many hotels have gyms as part of their amenities. Although it may cost you a little more, the convenience of having ready access to a gym will far outweigh the added cost. And trust me, hunting for a gym in a unfamiliar town usually ends with a bad excuse and a missed workout.

4. Choose your workout time
When you are on a trip, I suggest that you workout as soon as you wake up. Whether it’s a business trip or a vacation, any other time such as after lunch or in the afternoon soon becomes filled with other activities and before you know it, you’ve missed another workout.
5. Manage your food
When it comes to eating on the go, it’s not all about calories so don’t get crazy trying to count them. Also, it’s not that important counting the number of meals you’ve had which can be difficult when you’re constantly on the move. Instead, think about the quality of what you eat. Avoid processed carbs and don’t say “no” to all desserts. If you know what to eat, a small portion won’t mess up your diet. Just afford those cakes and doughy desserts.

To be continued…

Remember, being on the road, doesn’t mean becoming a roll!

Alejandro
New York Muscle™

Talk About Endives

Hey guys

Let’s talk about endives. The endive is a vegetable that looks very much like lettuce. It is also known as escarole or chicory, and is very closely related to the dandelion plant.

They come in two varieties. The first is an Indian plant (Cichorium endivia) cultivated for its crown of crisp succulent leaves often used in salads and is also called frisée. The second variant is the escarole, a variety of the common chicory Cichorium intybus cultivated to produce a narrow, pointed, blanched cluster of leaves used in salads. It is also known as the Belgian endive, witloof.

Endives have a rather bitter taste but it contains a particular compound that is tremendously helpful for our optic system. Among all the green vegetables, endive is one of the richest source of vitamin A. It is also a good source of vitamin C, calcium, chlorine, iron, phosphorus, potassium, sulphur; and excellent provider of fiber and carotene. With each leave containing only one calorie, endive is a delight to weight watchers.

Health Benefits
(Taken from Juicing-for-Health.com)

Endive juice cannot be drunk on its own because of its bitter taste. It is best mixed with other vegetable juices, making it extra effective in nourishment of the optic nerves and muscular system.

Acne: Regularly drinking endive juice with other juices helps to clean up skin problems like acne.

Asthma: Drink mixed juice containing endive, carrot and celery for best help in reducing asthma attacks.

Anemia: Endive with celery and parsley juice do wonders for people who are anemic as this combination acts as a powerful blood tonic.

Cancer: Its excellent source of vitamin A makes it a wonderful prevention of cancers of the rectum, melanoma and bladder.

Constipation: The necessary nutrients and fiber in this green salad vegetable helps relieve constipation. Mix with other apple or carrot juice.

Eye problems: For degenerating eye problems (cataract, glaucoma, macular degeneration, etc.), drink endive juice, rotate with carrot, celery, parsley and spinach. Drink regularly, about 180 ml (6 oz) of this mixed juice and you will literally see an improvement in a few months. No need for surgery!

Liver and gall bladder: Mix endive with any of your other favorite juices for that extra cleansing as it effectively helps promote the secretion of bile.

Weight loss: Its low calorie makes this salad an excellent food. Juice it or just eat it raw, frequently, for that extra help with your weight-loss program.

Personally, I love endives as they taste great and have that exclusive buttery taste that makes the best salads. Don’t miss my endive salad recipe in the coming weeks.

Alejandro
New York Muscle™

Spring Is Here!

Hey guys

Spring is finally here and I hope everyone is back to their regular fitness training. For those who haven't, here are 3 tips for you.

1. Spring out of Bed
Now that the mornings are brighter and the weather warmer, there's no longer any excuse to sleep in. So set those clocks to get you out of bed and into your workout gear. It will get easier as time progresses and you will definitely feel better.


2. Spring into Action
Plan your days so that you have time marked out for your workouts. It is so easy to let ourselves get busy that we end up not allocating enough time to train. By planning ahead, you will always have that time set aside for those important workouts.

3. Spring to the Next Level
If you have been back at your routine since the year began, perhaps it's time to kick things up a notch. We all tend to get complacent and train at a level that's comfortable for us. Take this opportunity with the change of season to raise your intensity a step higher. You will be surprised how much better you will perform...and the results will impress you.

So, let's all get in sync with Spring!

Alejandro
New York Muscle™