My New Gym Location in the Heart of Chelsea!

Come check out the new gym location I'll be training from in 2012! Complete Body & Spa - 19th St. is conveniently located in the heart of Chelsea at 22 West 19th St. between 5th and 6th Avenues.  I will be offering one-on-one training sessions as well as an exclusive new class only at this location in NYC called ViPR Plus+ Group Training Class, it incorporates ViPR as well as other functional tools such as ropes, kettlebells, medicine balls and much more to give you a well-rounded calorie burning work out.  Space is limited so email me today to receive the upcoming winter class schedule. 


I really like to train at Complete Body & Spa and I know you will too.  They really do have an extensive variety of equipment to fulfill every training need and I was also impressed at how clean everything was kept. 


"Often described as a fitness fanatic and personal trainer’s dream gym – our 19^th St location offers an extensive selection of some of the most revered fitness equipment in the industry. We’ve got it all: hanging heavy bags, weighted sleds, heavy ropes, an extensive cardio line, isometric equipment, one of New York’s premiere free weight collections, and a full selectorized circuit. There’s every tool at our members and trainers disposal to create any dream body imaginable." - Complete Body & Spa


Come check it out for yourself!  Email me at gaelfitnesstrainer@gmail.com and I'll set you up with a free 7-Day pass.  

Gael!! I need a trainer!! I'm stuck with my last 10lbs n can't get rid of them!!

Question: Gael!! I need a trainer!! I'm stuck with my last 10lbs and can't get rid of them!!

• • 

    Gael Guevara, CPT What are you currently doing with your workouts each week?
  • I do Turbo Kickboxing 3-4 times a week and just started doing weights this past week
  • Gael Guevara, CPT That's great, it looks like you are incorporating cardio really well into your week. Now, what you need is to build muscle so that will continue to burn calories hours after your workout as your muscles recover/repair and get stronger. Keep it simple and stick with exercises/movements that work the most amount of muscles at a time. The more muscles you move - the more calories you burn. Don't waist time with dumbell curls when you can do pullups and pushups.
    
  • Other exercises that are staples for any program are squats, deadlifts, and lunges for the lower body. Once you get those down everything else is icing on the cake. Also, because your goal is to lose weight, try to stick to weight that challenges you and do 12 to 15 reps, pick about 4 exercises and work them in to a circuit.
    
  • Move from one exercise to the other without rest and then rest for 30 seconds between the circuits. Repeat 4 to 5 times.
    
  • Try it out and let me know how it goes. I'll be posting more exercise info and circuits on my blog so be sure to check it out at www.gaelguevara.blogspot.com

ViPR ready for 2011

Vitality, Performance and Re-conditioning

It's a new year, a new you and a new kind of workout! Over the past few weeks since the new year, I started implementing ViPR with my clients. ViPR stands for vitality, performance and re-conditioning and is grounded on the idea that our bodies should be trained as a whole and in a more functional way to achieve proper balance and transferability of exercise into everyday life and sport. Its an exercise tool that offers a lot new options that weren't possible before with just a dumbell or a barbell. You can also implement some of the hardcore moves you can do with kettlebells without the fear a cast iron mass of weight to fall on your head. ViPR is made out of rubber and they have different weight so you can switch them up easily. As for my own workouts, it has been a great way to implement cardio into my routine without spending countless hours on a boring treadmill. Overall, I think its a great tool if used with proper technique. It you are ready to work and improve your overall conditioning, coordination and balance this one is for you! Come out to Equinox 17th St. for a complimentary session.

Don't forget your form! Cardio the Right Way

Performing proper form at the gym is essential to getting the most our of your workout and also preventing injuries that could keep you out of the weight room and out of shape for weeks or even months! So why risk it? Always make sure that you are executing the exercise correctly and with proper form. If you are unsure, ask one of the personal trainers at the gym that you go to. They will most likely want to help and if they don't...then you are probably going to the wrong gym. So, going back to form. Many times when people think about proper form they think about form when lifting heavy free weights or using the strength training machines but the truth is that correct form applies to everything you do in the gym - from simply how you pick weights up from the floor to how you keep good form when do your cardio sessions. Cardio is the part I want to emphasize on because its the area that I see most people forget about. How many times have you seen someone on the treadmill holding on for dear life with the speed cranked up all the way? Or someone who's loud stomping on the treadmill disrupts your favorite tune on your ipod? How many times have you seen someone on the StairMaster but they look like they might as well be lying down or taking a nap because eventhough their legs are moving the rest of their body is hanging off the machine? Take Notice next time you go to the gym. Cardio equipment should be used with proper form too. Incorrect repeated motion can cause your body a lot of damage in the long run. By preforming proper from you may also be able to even burn more calories so don't cheat your body out of having a complete body workout! If you feel your body is having to compensate during the exercise then slow down! Reduce the speed or the intensity level and build your capacity slowly over time. Get familiar with the machine and its various settings. Again don't be shy to talk to a personal trainer at your gym! As you progress, increase the intensity of your workouts by increasing speed, platform grade or program from time to time. Burning more calories is all about keeping your workout exciting and changing all the time. Also, keep a neutral spine during cardio exercises like the StairMaster, treadmill, and elliptical machines and use the handles or bars with a light grip if needed. Also when using stationary bikes make sure that the bike is set to your height and that your legs when completely extend still have a slight bend. Over extending the knee in this machine in repeated motion can cause injury to the knee. So go on take your cardio to another level and do it right!

Max-OT Cardio ? An Introduction

Max-OT Cardio ? An Introduction

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Putting Max-OT Cardio to Work For You

Now it’s time to rev up your metabolism and spend less time doing it. Less time plus more effort will equal greater results. Greater results in less time – as Ted Nugent would say, “Ya gotta like that!” Below is an outline of Max-OT Cardio high points.

Max-OT Cardio is performed for 16 minutes.

Max-OT Cardio is performed on a Recumbent Bike, Stair Climber, or any device that will allow for maximum intensity to be exerted safely and without the need for excessive balance or skill. If you can’t perform your cardio with maximum intensity without the possibility of falling off, tripping, etc. then it’s the wrong type of exercise for Max-OT Cardio.

Max-OT Cardio is performed with an “Interval” setting. This allows for intermittent resistance levels during the 16-minute sessions resulting in greater overall energy output.

Each Max-OT Cardio workout is more intense than the one before. Two ways to increase the intensity on a Recumbent Bike are to increase the resistance and/or increase the pedal RPM. Technically this is measured in wattage output. Intesity is measured by distance traveled and calories burned.

Intensity! Max-OT Cardio is always performed using maximum intensity and effort.