Fitness with Jay

Fitness with Jay I am a certified personal trainer that is based in Glen Cove, NY. I offer in house, in studio, and virtual training.

I focus on weight loss, stretching, mobility, building strength, conditioning and sports performance. I am a Certified Personal Trainer and Strength and Conditioning Coach. I have worked with people of all ages with all different goals. I am here to help YOU become the best version of yourself and to help YOU crush your fitness goals.

Diastasis Recti (DR) is common, fixable, and not something to fear. I help women rebuild their core strength every day t...
05/23/2025

Diastasis Recti (DR) is common, fixable, and not something to fear. I help women rebuild their core strength every day through breathing, tension control, and strength-not crunches.

Have questions? DM me, drop comments below, or share with someone who needs to see this!

Pregnant? You CAN train your core-it just needs to look different. Here's what I focus on with every client: breathing, ...
05/22/2025

Pregnant? You CAN train your core-it just needs to look different. Here's what I focus on with every client: breathing, control, deep core connection.

DM "CORE" and I'll send you a guide with 3 moves you can do today.

We didn't chase weight loss. We rebuilt her foundation. We focused on strength, core control, and small daily wins. Laur...
05/21/2025

We didn't chase weight loss. We rebuilt her foundation. We focused on strength, core control, and small daily wins. Laura started back up with tennis and is feeling more confident in her body. This is just the beginning for her, and I can't wait to see the progress she continues to make.

If you're ready to feel great about your body again, DM "READY" and I'll send over your coaching options.

05/15/2025

TRUTH: Strength training during pregnancy reduces pain, supports posture, and helps prep for labor.

DM me “STRONG” and I’ll show you how I adapt workouts safely! 💪🏼

"Before training with Coach Jay, I didn't feel confident lifting or moving much while pregnant. Once I started, I felt s...
05/14/2025

"Before training with Coach Jay, I didn't feel confident lifting or moving much while pregnant. Once I started, I felt strong, energized, and actually excited! Now, I still am excited to continue my workouts postpartum and feel the same energy and confidence in myself." - Maria

Real words from a real mom I train🫄
The goal isn't to do more. It's to feel better.
DM me "READY" if you want this kind of transformation.

Ending the week with a juice cleanse!Let’s chat about the benefits of this💪🏼
11/13/2024

Ending the week with a juice cleanse!

Let’s chat about the benefits of this💪🏼

Exercise can help with mental health!!It's all about helping the body as a whole, not only are you becoming physically s...
03/22/2022

Exercise can help with mental health!!

It's all about helping the body as a whole, not only are you becoming physically stronger or more in shape, but you are also helping strengthen your mental health as well.

Research shows that moderate levels of exercise can help with anxiety and depression calling it a 'miracle drug'.

Any form of movement is simply better than none at all. The guidelines recommend that all adults should aim to do 150-300 minutes of moderate intensity or 75-150 minutes of vigorous intensity aerobic exercise every week or a mix of the both.

Exercising can help your self-esteem, stress management, sleep, cognition, depression, and can be a brain biology booster.

All they ask to get to up and get moving, need help with that? Don't know what to do? Message us! We can help you!!

Why You Should Foam Roll Before/After Exercise🔽🔽🔽Foam rolling is a self-myofascial release (SMR) technique. This is used...
03/16/2022

Why You Should Foam Roll Before/After Exercise🔽🔽🔽

Foam rolling is a self-myofascial release (SMR) technique. This is used to release muscle tension, improve flexibility and boost movement efficiency.

How does foam rolling work?
IT works by sending input to your nervous system (receptors) in your muscles, tendons, and fascia as you roll over those soft tissues, the receptors send the signals to the spinal cord and the parasympathetic nervous system responds by sending signals back to the muscles or tissues to relax. By doing that, it allows the foam rolling to increase the range of motion in muscle and tendons and around joints.

Benefits of foam rolling before workouts include the increase of blood flow by aiding delivery of oxygen and other nutrients to muscles which can improve the effectiveness of a warmup routine and enhance performance.

After workout foam rolling also increases blood flow but this time, the oxygen helps in the removal of metabolic waste products accumulated in the muscles post exercise.

The increase in range of motion comes when the tissues realx, the fibers move from a contracted state to an elongated state. Which increase the ROM around the joint muscles increasing mobility and motion.

After exercise, foam rolling can reduce muscle soreness by decreasing the intensity of DOMS (delayed-onset muscle soreness). This way it is helping prevent inflammation and soreness around muscles and joints.

Athletes have reported that doing a gentle full-body foam rolling routine can increase feelings of overall well-being and workout satisfaction.

There are all different types of foam rollers that can be used from smooth, to rigged, to vibrating.

Coaches/Athletes, what are your thoughts on foam rolling before/after exercise?

DM us with questions!
Turn on post notifications!

Is one better than the other?! 🔽🔽🔽In our eyes, we believe that varying your lifts can be beneficial to every lifter. For...
03/11/2022

Is one better than the other?! 🔽🔽🔽

In our eyes, we believe that varying your lifts can be beneficial to every lifter. For powerlifters, in the off season they should add the trap bar deadlift to give their back a break. For athletes and other lifters, adding both to your routine can be more beneficial.

Benefits of the trap bar deadlift:
-Great for power, velocity and force production
-Idea for beginners
-Won't hit shins
-Focus on squads
-Don't throw off your balance
-More effective at stimulating muscle growth
Drawback of trap bar deadlift:
-Less hamstring-dominant than barbell
-Isn't used in competitions
-Less variation options
-Handles that can't be moved, can effect smaller/younger people

Benefits for the barbell deadlift:
-Used in competition
-Builds serious full-body strength
-Increases backlog and grip strength all at once
-Different variations, easier to find a grip that fits you
-More focus on posterior chain, with a stronger focus on hamstrings than trap bar
-Barbells tend to be more accessible in gyms
Drawbacks of barbell deadlift:
-More difficult to learn
-Put more stress on the lower back
-Less power in the beginning
-Mixed grip can lead to imbalances
-Can hit shins

Overall. keeping your goals in mind will be important when choosing which deadlift is best for you.

We would love to hear your thoughts about both in the comments below!!

DM us if you have questions.📥
Get those notifications on for our posts.📲

Do you think rotational strength is important for everyone? Only athletes? Only lifters? Not important at all? As a stre...
03/11/2022

Do you think rotational strength is important for everyone? Only athletes? Only lifters? Not important at all?

As a strength coach and sports coach, we see it everyday. We see our athletes using their rotational strength to produce power and explosiveness. We see it in the gym with people working on core strength, using landmines, sledge hammers etc.

Making sure we incorporate rotational strength into programs is very important when we talk about seeing performance improvements. Not only will it improve performance, but it will lower the risk for injuries.

Improving rotational strength means stabilizing the core, and training our hips to move in the ways we want them to. Below are exercises to help develop rotational strength.

- Sledgehammer slam
- Woodchopper
- Rotational Med Ball Throws
- Landmine Press With Rotation
- Banded Pallof Press
- 90/90 hips
- Side-lying T-Spine Rotation

Coaches, drop your favorite rotational exercises!

DM us if you have questions!📥
Turn those post notifications on!📲

What is phosphate loading?🔽🔽What is it?: The ingestion of sodium phosphate as an ergogenic aid. The thing here though is...
03/09/2022

What is phosphate loading?🔽🔽

What is it?: The ingestion of sodium phosphate as an ergogenic aid. The thing here though is that people do not see it as an ergogenic aid because it does not consistently help every athlete perform better, there is just a constant with endurance athletes so overall it can be seen as an ergogenic aid to endurance athletes but not all athletes.

Who would it benefit?: While there are some benefits to short events, endurance athletes are those who see more of a benefit from phosphate loading. (Swimmers, cyclists, runners etc.)

It is suggested that if you were to use phosphate loading, you do in short term use only (3-6 days prior to your competition). You should take it is increments of 1 gram, 4 times a day, with the last time being 2-4 hours before competition.

You should NOT do this long term as it could cause GI stress and discomfort.

How does it help?: It can help by increasing your VO2max, decreased heart rate, increase in stroke volume, quicker time to peak power, stronger output at peak power, overall improved performance.

There is more research that needs to be done on this topic especially in the form of 'double-blinded, cross over.' This is the golden standard for supplemental research technique and there is limited research done this way on phosphate loading.

Dm us with questions!!
Get those post notifications on!

Does lactic acid cause muscle soreness?🔽🔽🔽NO! Back in the 1970s the myth that lactic acid was the reason behind muscle s...
03/08/2022

Does lactic acid cause muscle soreness?🔽🔽🔽

NO! Back in the 1970s the myth that lactic acid was the reason behind muscle soreness was debunked.

Lactic Acid is actually the burning sensation you feel in your muscle when you are performing a workout. During this time, your body is working at its greatest capacity which means your muscles are not able to get enough oxygen to convert food to energy while in turn causes the build up of lactic acid in the muscle. Hence the burning sensation you feel.

What are the benefits of lactate?
It reduces acidity in the blood and the muscle to help the body maintain an optimal pH level in the muscle to keep it contracting at the high rates it needs to for that workout. The burning sensation that is being felt happens when the buffering stage starts to slow down, the pH starts to drop and hydrogen ions accumulate.

There have been many tests done on lactic acid and the body that show how long it stays in the body after a workout. Results show that lactic acid clears quickly from the body leaving us with the understanding that this is not the reason behind muscle soreness the next day.

What causes muscle soreness the next day?
Small micro-tears in the muscle. This is the natural process your body uses to build more muscle.

How can you increase your lactate threshold?
train a combination of high volume, maximal steady-state, and interval workouts. These workouts should include a good warm-up, followed with a number of two-minute intervals performed at maximal intensity or close to maximal intensity, followed with four-minute recoveries between the work intervals.

Have questions? DM us!📥
Turn on post notifications so you don't miss our next post!📲

Address

Glen Cove, NY
11542

Website

Alerts

Be the first to know and let us send you an email when Fitness with Jay posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Fitness with Jay:

Shortcuts

Share

Category