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Monday 6am - 10pm Tuesday 6am - 10pm Wednesday 6am - 10pm Thursday 6am - 10pm Friday 9:30am - 9pm Saturday 7:30am - 4:30pm

Hoboken Fitness, 112 Willow Avenue, Hoboken, NJ (2026)

03/10/2022

What a Serving of Carbs is…  A serving of carbs is about 25-40 grams of carbs:  • This can be 1 to 2 Slices of bread (depending on the type) • One cup of cooked rice (white, brown, or other type) • A Potato or Sweet potato (medium size) • 1 piece of most fruit of most fruit • A 1/2 cup of Oatmeal • Pastas vary  General Guidelines with Carbs:  1️⃣ For fat loss, aim for 1 serving of carbs (25-40 grams) in each of your meals and try to limit the amount with snacks. Overall, that's about 100-120 grams per day.  If you have a strenuous workout or a meal where you plan on eating more carbs, cut out some out earlier in the day and have more later.  2️⃣ For muscle gain, aim to get about 50-75 grams both pre and post workout, and then about 40 grams with your other meals.  3️⃣ Most people think doughnuts, muffins, and chocolate are carbs, when in fact, they're mostly made of fats. Sure they have some sugar and carbs, but by percentage of calories, they are mostly fats.  If you have any questions or comments for me, please feel free to let me know!

03/08/2022

The Single Arm Clean and Press
This might be one of my favorite total body exercises. When I do it, I often do it with a kettlebell, but for up to 35-lbs (it can be done great with a dumbbell).

This exercise has a little bit of everything, a hip hinge when you come down, shoulder stability, quickness (the last component that should be added), a good squat, and a standing one-arm shoulder press.

It's both a bit hip dominant and quad dominant. It works both on explosiveness and stability. It is good for beginners and can be adjusted for those who are more experienced. It can act as a good high intensity cardio component or it can be used for strength. It can be used on its own or can be added into a longer circuit (which is generally a lot tougher). It can be used in conjunction with a longer, more broad type of workout or can be used as its own workout.

For example, you can use this exercise to do "The Final Countdown" workout.

Single Arm Clean and Press: 10 on each side
8 on each side
6 on each side
4 on each side
2 on each side

Do this with minimal rest in between and you should have a relatively quick and tough workout.

Here's how to do the exercise:
A. Start with a dumbbell in one hand, feet positioned a little wider than shoulder width apart.
B. Shoot the hips back (hip hinge) and bring the weight down towards the ground (not hitting in, in the mid-line of your body
C. From there, using your hips to power the movement, bring the dumbbell up to your shoulder with your palm facing your ear.
D. Squat down, keeping the weight by your shoulder. (This is if you're learning the movement. If you're comfortable with the movement, then you can do D2).
D2. Squat down while continuing to bring the weight up, catching the weight by your shoulder, while squatting down low.
E. Stand up and press the weight overhead.

F. Bring the weight down to your shoulder.
G. Start over...aka, shoot the hips back (hip hinge) and bring the weight down towards the mid-line of your body.

Let me know if you have any questions.

03/03/2022

Try to eat 10 different fruits and vegetables ONE day per week

I know what you might be thinking? 10?!?? What the hell are you talking about?

The truth is that most people and I seriously mean more than 90% of the US population does not eat the recommended 3 to 5 servings of fruits and vegetables daily. In order to help you buck that trend, I want you to aim to get 10 in one single day, with the hopes that you have left overs for some other days.

Sample Day of Eating more than 10 Fruits and Vegetables:  

1. Have blueberries in the morning

2. Have an omelet with onions, broccoli, and peppers for breakfast
3. Roast a tray of 4 different vegetables (squash, potatoes, onions, and broccoli)
4. Have a spinach salad with cucumbers in the afternoon (throw some of the roasted veggies in the salad)
5. Make a stir fry with 4 other types of veggies (maybe garlic, snap peas, Brussel sprouts, and mushrooms)
6. Have a plain yogurt with some cut up (maybe a banana) fruit for a "late night" snack.

Do this for one day and you would have had 12 to 13 different fruits and veggies.

Is this a lot of cooking? Yes. Is it terribly hard? No. I think one day a week of trying to get this many vegetables and fruits will help you feel healthier and be healthier. Just remember, if you rarely eat vegetables, that if you are going to do this, make sure to drink a lot more water than normal. If you do this for a week straight, you

Feel free to play around with the vegetables and how you prepare them. There is no right or wrong way, so experiment and see what works best for you. If you have any questions, let me know.

Feel free to play around with the vegetables and how you prepare them. There is no right or wrong way, so experiment and see what works best for you. If you have any questions, let me know.

03/02/2022

A Simple One/Two Workout
With a pair of dumbbells, you have an almost infinite array of exercises you can do.

But most of the time, if you're trying to stay healthy, along with almost any other fitness goal, your best bet is to stick to the basics.

Beyond that, single arm and single leg movements help to work on other factors that work on balancing both sides of the body.

Below are two of my favorites. Reverse Lunges are a great overall leg exercise. They're usually easier on the knees, and help to strengthen the glutes a bit more than the quads (the front of your thigh).

There are a number of ways you can do the single-arm dumbbell rows. But in the video you'll see one way that doesn't require any other equipment.

The Routine for this is simple 5 sets of these two exercises:
1A. Reverse Lunges: 20 reps, 16 reps, 12 reps, 10 reps, 8 reps on each side
1B. Single Arm Dumbbell Rows: 20 reps, 16 reps, 12 reps, 10 reps, 8 reps on each side

Do 20 reps of the Reverse Lunges on each leg, then 20 of the Single Arm Dumbbell Rows on each arm, take a 45 second break, and then 16 on each leg, and so on, until you finish.

If you're doing this with a heavy enough dumbbell, this should definitely be a nice, quick workout that'll last about 15 minutes and build up a decent sweat.

Please note, this routine, especially if you're holding two dumbbells for the reverse lunges and not just doing one dumbbell (if you do one dumbbell, hold it in the hand of the leg that's going back), your forearms are going to be VERY tired.

Disclaimers with the workout:
- Don't do this workout if you're injured or have been told to avoid working out by your doctor
- Make sure you do a warm-up, potentially including foam rolling, stretching, and activation movements (this was included in the 1st email of this series)
- A muscle burn is normal. A muscle pain that's intense, is not. Don't do anything that's going to cause you to hurt yourself.
- Knowing how to choose a weight that's appropriate for you to actually have the routines work towards their intended target takes practice, so if you're just starting out, play around with it, starting lighter than you might need to.

02/24/2022

Eat Slower and Chew Your Food More

This is a simple tip, but just because it's simple doesn't mean it is going to be easy. Most people don’t pay attention to how much time they spend eating their food. It is time to bring your focus to how quickly you're eating because it's an important step in understanding the cues of our body.

There may be times when you sit down to eat when you are extremely hungry. Do you think you are probably thinking about taking your time to eat slowly? Not likely.

There are many health benefits to gain from slowing down your eating:

- Better digestion
- Less food consumption
- More quality time with loved ones
- Weight loss
- Experiencing more enjoyment from your food

Often times, when people try to lose weight, one of the first things they do is to Restrict Calories.

What if this could happen naturally instead of forcing yourself to limit your intake?That'd sound like a win-win to me.

When you slow down your eating, your body has a chance to digest your food and send messages to your brain signaling you are full.

This may seem a bit weird, but many studies have shown that over time, faster eaters gain more weight.

So, to consume fewer calories, simply focus on slowing down!

If you have any questions for me, please feel free to let me know!

02/23/2022

Hip Hinge Form
One of the most basic movements when it comes to working out is the hip hinge.

The Hip Hinge is a movement needed to correctly do a number of exercises from:
Deadlifts
Kettlebell Swings
Kettlebell High pulls

Cable Pull throughs
And the ever-present, picking things off the ground (including boxes, pens, and your phone).

A proper hip hinge should be taught with no weights and maybe a light bar/broomstick to learn with.

There are 4 Steps in learning the Hip Hinge:
1. Learn to aim your butt for the wall behind you, while bending your knees and hips aiming to keep your shins vertical.
2. Learn to aim your butt for the wall behind you, while bending your knees and hips aiming to keep your shins vertical AND keeping the natural S-curve in your spine.
3. Do those things while keeping your "chest up" (not forward) or shoulder blades tight (however you want to think about it).
4. Once you get your hands beyond your knees (with your arms straight), then you will bend more from your knees, causing your shins to jut forward a little (but then it's not longer a simple hip hinge).

Questions? Let me know below.

02/22/2022

One of the best things you can do for your health (not necessarily your weight), is to replace most polyunsaturated and trans fats with more monounsaturated fats.

The reason for this is that fats, and "Franken-fats" wreak havoc on both a cellular level (which isn't good), in terms of being able to communicate with other hormones and receptors, along with causing issues with the types of bacteria in your gut they feed (and therefore promote). Most healthy bacteria feed off of the fiber in fruits and vegetables, whereas poor fats tend to feed the unhealthy bacteria.

Quick Fix: Replace most vegetable oils with Olive oil or Avocado oil.

If you're going to use vegetable oils, keep them in a cool environment (fridge, yes I know it's weird) and use them sparingly.

The exemption to the polyunsaturated rule is fish oil, which is a polyunsaturated fat (still store in fridge).

Be careful with trans fats. Anything with an ingredient of "partially hydrogenated oil" is a trans fat, but manufacturers can still claim to have "zero trans fats" because anything less than 1 gram per serving can claim to have none. The truth is, when they have 20 servings, and you eat half in a sitting, you can get close to 5 to 10 grams of trans fats. As a one time thing, that might not be too bad. Do that regularly and that can cause problems to your health.

I know this sounds like yet another thing for you to "worry" about when it comes to nutrition, but it's fairly simple. If it's a processed food, look for partially hydrogenated oils, especially those in cakes, muffins, and doughnuts.

If you're going to cook at home, switch to healthier fats (olive or avocado oil). That's it.

Have questions? Leaves comment below. Cheers!

02/18/2022

Often times people think workouts have to be super hard or super crazy to be effective. Over the years, I've found the most effective workouts are those that incorporate the basics and leave some room for creativity and "changing it up.”

For this reason (along with about 5 other physical reasons), I recommend starting with some basic foam rolling, some stretching, and activation movements. All three aspects help prime the body and the the activation movements, specifically, get the body ready to move.

I didn't list weights, because that can vary considerably.
Ideally, you want a weight that challenges you.
You can also do this body weight if that's challenging for you.
If it's too easy, consider doing more reps or adding more weights, or taking less rest in between rounds.

1A. Goblet Squats: 15 reps
1B. Push-up to Plank: All sets, 5 - 8 reps on each arm (do all one side first)
3 to 4 total sets (depending on how you're feeling/how much time you have): Rest 30 to 60 seconds between rounds

2A. Split Squats: 12 on each leg
2B. Single-Arm Dumbbell Row: 12 on each arm
3 total sets: Rest 30 to 60 seconds between rounds

3A. Jumping Jacks: 30 reps
3B. Plank: 30 to 60 seconds
2 to 3 sets: Rest 15 to 30 seconds between rounds

This workout should take about 30-40 minutes to complete, depending on how much weight you use, how much time you need to recover in between sets, and how many sets you choose to do.

Let me know in the comments how you guys do!

06/02/2021

Contradictory information on weight loss, how to tone-up, or be healthy is the norm. ⁣
People give too broad advice or muddy the waters with advice for people with different goals than you (an athlete vs office worker). People will say do x, y, z to lose weight, but its actually advice on how to be healthy or tone up. All of these are separate concepts with some overlap:⁣
⁣
To Lose Weight: Burn More Calories than You Consume. That's it. ⁣
⁣
Of course, there are thousands of ways to do this, but most approaches are centered on cutting calories. In fact, you can lose weight and be unhealthy in your approach.⁣
⁣
Old school Weight Watchers was focused on one thing: Calories. They did it through "points" but really it came down to controlling calories…and it worked.⁣
⁣
To Tone Up: The goal is to maintain muscle, while losing fat. ⁣
Therefore, progressive overload with resistance training, and getting enough protein are essential. When you hit your protein target (.8-1 gram of protein/lb of bodyweight), then you can split your calories of fat and carbs, however you'd like.⁣
⁣
Most people might need to be in a caloric deficit to lose fat. ⁣
Others would need to eat an iso-caloric diet, working out more to lose fat from activity and less from their diet (best for those who have a foundation of muscle).⁣
⁣
While others need a caloric surplus ("skinny fat" individuals). They need to eat more to gain muscle, and by gaining muscle, they’ll look more toned. ⁣
*Add Cardio if you like and want to do it, or if you struggle to complete the strength routines in a timely manner⁣
⁣
To Be Healthy: People in Blue Zones (areas of the world where people live past 100 at higher rates than the rest of the world), most people maintain healthy relationships, are active, eat lots of veggies and tubers, get enough sleep, aren't too stressed, and eat lots of unprocessed foods. For Health, it’s about having a good lifestyle.⁣
⁣
At the end of the day, Finding something YOU enjoy doing, that’ll lead you to your goal is essential.⁣
⁣
As the saying goes, you can have the best workout plan/diet in the world, but if you won't follow it, it's just as good as having no plan.

03/19/2020

5 Ways to Improve Your Health that Aren't Working Out at Home
This week, you've probably been inundated with home workouts. While these are alI great, I think most people don't workout at home because their home is aplace for peace and relaxation. By definition, a workout is a lot of action. Of course, with this unprecedented time, you make do with what you can. �
With that said, here are 5 things you can do, that still use your home, as a place for peace and tranquility.
1. Meditate �Mlost people would benefit from meditation. Therefore, this week, for at least 10 minutes sit down, somewhere quiet and meditate. I understand if you have kids at home, this is going to be hard, but the 10 minutes can be after the kids go to bed. The quietness can help ease your mind, especially if you avoid the news afterwards.

2. Try a New Healthy Recipe
Often times, people say they don't have time to cook, or don't know what to cook. Not commuting and not having social plans, is a great time to actually start cooking. Start with trying new recipes which ideally will be healthy, but once a week, try something that you would love, simply for the taste. If you have kids at home, this is a great way to get the whole family involved.

3. Meal Prep
This goes hand and hand with trying a new recipe, but often times the biggest detriment to meal planning is finding the time in the midst of everything else going on. This week, try to meal prep, while being creative. See how long it takes you and try to figure out how you can do this going forward.

4. Track Your Eating/Macros
Often times, going out to eat, or working in an office where there are small things you're eating, or working through a lunch is hard to control all the food you're eating. So if there was ever a time to start tracking your macros, this would be the week.

5. Go to bed and wake up at the same time every day.
With no social plans and no late work events, now is the best time to create the habit of a nighttime and sleep ritual.

Runner-ups:
Read a book
FaceTime Friends and Family
Work on a Hobby
Journal

01/12/2019

Sometimes I have friends who ask me for advice when it comes to working out or eating healthy.
#
Sometimes those friends are other trainers. Most of the time, I’m not sure if they take my advice, but yesterday Jesse wrote this nice write-up, unexpectedly.

・・・
7 months post-partum gym bathroom selfie. I’m feeling really good and a lot stronger than I was a few weeks ago when I got the hyperthyroidism diagnosis. I had been feeling bad for a while and so I had pretty much stopped working out. I was feeling really weak and exhausted and wasn’t sure what I should do, workout-wise. I have a lot of experience training clients with all sorts of conditions and injuries, but I’d never worked with anyone with hyperthyroidism, so I reached out to my friend and fitness-mentor bc he has boatloads of experience dealing with almost everything. He advised me to lift heavy and slowly, 3x a week. Back to basics. I’m so glad I took that advice. My day-to-day feels SO much better. I’m already stronger, have less dizziness, and my joints no longer ache. I’m looking forward to continuing on this journey, and with a bit more work, I know I’m going to get back to my pre-pregnancy training zones. Thanks, John. ☺️💪🏼👊🏼

11/06/2018

Have you voted today?
with
・・・
Why We Vote. We don't vote for a sticker or to have something to post on social media.
#
We don't even vote primarily for ourselves What you vote for, is a chance to show your identify and the core values that you hold dear.
#
In NJ, a place that skews blue, it is easy to pass up the opportunity and to say, "F**k it. It's rainy, cold, and gray. The polls close early and I have a long work day."
#
But you don't vote because it's convenient or inconvenient. You vote because of your values.
#
You vote for your voice to be heard, even if it's the tiniest of whispers, saying, "I still have a glimmer of hope. That what I see is not the best we can do." #
That the long arc of history will bend towards justice, but you must lend your voice, the tiniest of whispers, towards that bending. And in doing so, words that were written long ago, with a hope that would some day become reality, do have a chance to become reality, that all men, and women, were created equally.
#
That the mundane and the miracle that is life, is allowed a place to be made - maybe not whole, or even wholesome - but made to be more complete and inclusive. And that hope to be made more complete and inclusive, can come about in whispers, as opposed to wails, in ballots, instead of bullets.
#
That is Why We Vote.
#
*And personally, I vote for people who don’t have a voice in the matter, which in this case, is this woman jumping next to me.
**So yeah, I hope you vote.

Hoboken Fitness

03/10/2022

03/08/2022

03/03/2022

03/02/2022

02/24/2022

02/23/2022

02/22/2022

02/18/2022

06/02/2021

03/19/2020

01/12/2019

11/06/2018

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Monday	6am - 10pm
Tuesday	6am - 10pm
Wednesday	6am - 10pm
Thursday	6am - 10pm
Friday	9:30am - 9pm
Saturday	7:30am - 4:30pm