Send me A Trainer Hoboken NJ

08/08/2021

07/15/2020

Sauat Shoulder Press Combo - The Combo That Builds Strength and Sheds Fat!⠀
Hit your legs, shoulders, and abs with this one rotational exercise.⠀
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Follow me for more inspirational, fitness, and health advice videos.⠀⠀
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Join my 6 week fitness program with personal training and nutrition advice, designed specially for you. The link is in my Bio.⠀⠀
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e-mail/DM/Call me for personal consultations.⠀⠀
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Stay fit with me! ⠀⠀
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- Alfredo M. Fitness Coach⠀⠀
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07/12/2020

The lymphatic system is a network of tissues & organs that are part of the circulatory system, & that help the body remove toxins, waste & other unwanted materials.⠀
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A lymphatic system that does not function well is associated with chronic disease and it can manifest in health reactions such as soreness of breast, fatigue, eczema & other skin problems, cold limbs, bloating, headaches, and physical rigidity. ⠀
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Good health and wellbeing depend on a well-functioning lymphatic system. ⠀
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Detoxifying the lymphatic system, as well as other systems in the body, should be given extreme importance & it should be part of a healthy lifestyle. ⠀
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The following strategies can improve the health & function of the lymphatic system:⠀
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1. Exercise: Stimulates blood circulation & helps to transport oxygen to the tissues & cells⠀
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2. Stress Management: Managing stress with yoga, meditation, stretching, breathing or other forms of relaxation⠀
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3. Sauna: Sauna can promote detoxification, better circulation & skin purification⠀
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4. Herbs: There are herbs that are effective in cleansing various organs & systems provided in our 6 week program⠀
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5. Spices: Turmeric, cayenne pepper Etc. should be part of a healthy diet for ongoing health benefits also included in our detox list⠀
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6. Essential Oils: The top essential oils for detox include clove, lemongrass, lemon, rosemary & myrrh, among others⠀
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7. Dry Brushing: Considering that the skin is the largest elimination organ, dry brushing provides an easy & pleasant way to promote circulation and detoxification of the body⠀
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8. Juice Fasting: This is a great way to ensure not only a detoxification of the body systems, but also an effective way to prevent detrimental effects of less healthy alternative foods⠀
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9. Massage: The use of strokes & pressure to muscles, tissues & organs during massage help stimulate the circulatory system⠀
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10. Body Wraps: These are made of sea clay or other ingredients & help tighten the skin while removing toxins accumulated in the body⠀
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We have detoxification list in our 6 week program. Join now by clicking on the link in my Profile Bio.⠀
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Follow me for regular Fitness and Nutrition tips!

07/02/2020

Side crunches can make love handles vanish, if done properly. Say adios to those love handles with the side crunch, a proven waist cincher! ⠀
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Fitness trainer Daniel H. demonstrates proper form to make the move more challenging.⠀
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The side crunch targets the external and internal obliques and strengthens the side ab wall. This exercise helps to sculpt the waist, giving you a more shapely body.⠀
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Follow me for more inspirational, fitness, and health advice videos.⠀⠀
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Join my 6 week fitness program with personal training and nutrition advice, designed specially for you. The link is in my Bio.⠀⠀
⠀⠀
e-mail/DM/Call me for personal consultations.⠀⠀
⠀⠀
Stay fit with me! ⠀⠀
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- Alfredo M. Fitness Coach⠀⠀
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06/28/2020

Hear what Marissa has to say after training with me. She learned so much about health and fitness that she became a personal trainer and started competing in bodybuilding go to win several competitions!!!⠀⠀
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This could be you!⚡⠀⠀
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Follow me for more inspirational, fitness, and health advice videos.⠀⠀
⠀⠀
Join my 6 week fitness program with personal training and nutrition advice, designed specially for you. The link is in my Bio.⠀⠀
⠀⠀
e-mail/DM/Call me for personal consultations.⠀⠀
⠀⠀
Stay fit with me! ⠀⠀
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- Alfredo M. | Fitness Coach⠀⠀
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06/21/2020

06/12/2020

Step 2: Slow Down
Are you larger today than ever before?

It’s no secret that the size of the average adult has expanded over the last forty years…and studies show that potion sizes have grown right along with us.

Researchers from New York University found that average portion sizes started to grow in the 1970’s, rising quickly in the 1980’s, and this phenomenon hasn’t shown signs of slowing.

A large order of fries from McDonalds’ weighs the same as 1998’s Supersize fries.

And it doesn’t stop there.

Check out these eye-opening figures, provided by the National Institutes of Health:

Today's 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago.
Today's 5 ounce muffin has 500 calories. This is 310 calories more than muffin 20 years ago.
Today, a large cookie has about 275 calories. This is 220 more calories more than a cookie 20 years ago.
Today, a 3 cup chicken Caesar salad has 790 calories. This is 400 more calories more than Caesar salads 20 years ago.
Health experts all agree on one thing: Obesity is on the rise because people eat too many calories and do not exercise enough.

Portion control is a very important factor for losing weight, but to attain a slim and healthy physique exercise is also a must.

As your local fitness expert, I’m here to get you started on an exercise program that will change your life and shape forever.

But first, here’s how to handle today’s extra-large portions…

Step 1: Stop Cleaning Your Plate

I’m sure your mother did a great job when she taught you to “clean your plate.” The problem now lies in the fact that your plate is usually loaded with more than 3 times the calories that you really need.

So what’s the solution?

Realize that it is O.K. to leave food on your plate.

Eating everything on the plate is probably a habit now, but it is one that you can break.

Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full then stop eating.

Don’t worry—your mom won’t send you to your room!

Step 2: Slow Down

Most of us are in such a hurry. We rush to work, rush to lunch, rush through errands and then rush home.

So, it is no wonder that food consumption is no exception. Most meals are devoured before your stomach has the chance to let you know that it is full.

Eat your next meal slower than usual.

Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations—you just tailored your portion down to its proper size.

Step 3: Go Halfsies

I understand that it may be very difficult for you to leave food on your plate, even though your mother isn’t looking over your shoulder, and even if you eat slowly. No problem—you just need to do some strategic planning.

The next time you go out to eat do one of the following two options:

1) Share an entrée with a friend and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate.

2) If sharing isn’t an option then ask your waiter to bring a to-go box along with your order. As soon as the food is placed in front of you put half of it into the to-go box. You are now left with a reasonable portion and even have your next meal taken care of.

Getting you into great shape is my passion—it’s a job that I don’t take lightly.

Allow me to get you fit and strong the safe, healthy way. Call or email today to get started.

Let’s do this!

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Who’s in Charge?
There may be certain aspects of life that you do not have direct control over, but what ends up in your mouth is not one of them!

You control what you eat.

When faced with extra large portions exercise your right to chose wisely and your body and waistline will thank you for it. Couple this with a regular fitness routine and you will find that reaching and maintaining your goal weight is easier than ever.

06/05/2020

Health has been the world’s focus over the past several weeks.

Staying healthy. Avoiding contamination. Stacking the odds in your favor.

This is exciting for me, since I’ve been beating the drum of health and fitness for years – way before we even knew what COVID19 was.

That’s right—I’ll never get tired of telling you how important exercise is to your health and maybe now more WILL LISTEN.

Did you know that many of your health problems will improve or even disappear as the result of a consistent exercise program?

Did you know your controllable risk factors include physical inactivity and obesity?

I’ve seen exercise change lives.

I’ve even seen exercise save lives.

1. Feel Great: The first thing that clients tell me after starting an exercise program is how much better they feel. People don’t realize how bad they feel. They get used to feeling bad. Then when they start exercising they feel so much better.

Your energy levels boost and you feel great.

2. Pain Be Gone: Next clients notice a reduction in aches and pains. Chronic muscle and joint pain that they’ve lived with for years begins to fade. For some, joint replacement surgery is postponed. For others, arthritis pain is reduced.

Your muscles and joints feel better than ever.

3. Goodbye Coronary Heart Disease: While you can’t feel this healing benefit of exercise, it is the one that saves lives. Exercise removes two of the major risk factors that lead to heart disease: 1) physical inactivity and 2) obesity. Exercise also increases your good cholesterol (HDL) and lowers your blood pressure.

Your risk of heart attack or stroke is reduced.

4. Goodbye Type 2 Diabetes: Clients with type 2 diabetes gain substantial benefits from exercise. Exercise improves the body’s use of insulin, and the related weight loss improves insulin sensitivity. Of course, anyone with type 2 diabetes needs to get guidelines from their doctor before starting an exercise program.

Your blood sugar levels are better controlled.

5. Goodbye Sleep Apnea: Clients with sleep apnea are often caught in a destructive cycle. Their weight promotes occurrences of apnea then inadequate sleep promotes weight gain. Exercise reduces weight and helps to ease the symptoms of sleep apnea.

You sleep better.

With all of these benefits it’s hard to see why anyone would avoid exercise. What’s your excuse?

I know you’re tired…exercise gives you energy.

I know you’re in pain…exercise alleviates your muscle and joint pain.

I know you’d rather stay in bed…exercise makes your sleep more restful.

I know you’re pressed for time…exercise improves your efficiency and extends your life.

I know you don’t know where to start…that’s where I come in.

Reply to this email or call me and we’ll schedule a consultation where I can show you the fastest and safest way to reap all of the benefits of exercise.

Let’s get and stay healthy for the long haul!

And then, if a global pandemic ever strikes again you’ll be healthier than ever to fight infection and stay strong.

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The Ideal You
Take a moment and imagine your ‘ideal you’.

What does the ‘ideal you’ look like? How does the ‘ideal you’ spend their time? Who would the ‘ideal you’ spend time with? What would the ‘ideal you’ accomplish?

The distance between you and your ‘ideal you’ can be closed.

When faced with decisions, big or small, do what your ‘ideal you’ would do, rather than taking the easy way out.

(I’m pretty sure that your ‘ideal you’ is a client of mine!)

05/30/2020

Every Little Bit Counts
There’s something that the fitness industry doesn’t want you to know…

In fact, I believe that this is the biggest secret to attaining that perfectly fit body that you’ve wanted for so many years.

It’s not that you aren’t trying to workout and eat right, it’s just that you haven’t been able to find that one thing to take you all the way to success.

Now, finally, I’m going to share that one thing.

It’s quite simple, and yet stands as the truest and most important fitness advice you’ll ever receive…

The big secret is that…Your daily habits create your body.

What do I mean by daily habits? The things that you consistently do on a daily basis determine your body’s shape, strength and stamina.

That’s it.

Nothing else matters as much as those daily habits.

No fitness gadget, or outfit, or pills, or powders will get you results if your daily habits are working against you.

The problem is that most people have bursts of fitness motivation, when you eat clean and workout hard for a short time…but then the motivation wears off and you go back to your daily habits.

That familiar routine that gives you comfort and security.

Your only focus, when it comes to shaping up your body, should be to make and keep a handful of healthy, daily habits. When these healthy habits become your comfortable routine, then you’ve hit fitness gold.

This is great news for two reasons:

1. First, when you do something habitually it no longer requires a lot of brain power or motivation to get it done. It pretty much happens automatically. So once you’ve settled into your daily habits you’ll easily maintain them.

2. Second, once your daily habits have been around long enough to transform your body, you get to give up the struggle of trying to lose weight. That quest, which has taken up so much of your time and mental energy, will be put to rest, leaving you time to go out and enjoy your life.

Once you’ve achieved that body of your dreams the fun really begins. Your life will take on a whole new dimension of energy, excitement, confidence and adventure.

So let’s take a few moments to determine which healthy, daily habits you will begin to include in your daily life, and continue to prompt yourself to do these until it becomes automatic and comfortable.

While you have unique situations and abilities, here is a list of ideas of healthy daily habits to get you started…

Daily resistance training workout – same time each day.
Daily cardio bonus workout (walk, jog, bike etc) – same time each day.
Daily protein shake to replace breakfast or lunch.
Daily meal prepped portions of protein, carbs and veggies.
Daily water drinking – bring your water bottle with you.
Daily green drink.
Daily salad.
Daily bonus push-ups at home.
Go on, get working on your own personal list of daily fitness habits. Make these realistic actions that you could fit into your daily life, and watch as your body effortlessly transforms over the next several weeks.

Quick note for you overachievers: resist the urge to commit to difficult or extreme daily habits.

This isn’t one of your fitness bursts that fizzle out shortly – these habits are meant for the long run. So instead of saying that you’ll run 6 miles each day, only commit to 2 miles. Do those 2 miles every day for a few months and you’ll see the value and truly life-changing powers of a daily habit.

Call or email me now and I’ll help you with your personalized list of daily habits. Of course one of those habits will be to workout with me each day! Talk about a life changing habit 🙂

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Grilled Shrimp Tacos
Do you have diabetes or high blood pressure?

Did you know that by dropping as little as 5 to 10 percent of your body weight these problems can be greatly alleviated?

Just think how great you will feel after losing excess weight and improving your health!