Side-tracked?

Cathy Prince

by Cathy Prince

Ladies, I know that life is hectic, and who doesn’t love their daily does of dessert?  (Fat Witch Bakery and I have become best friends)   It’s winter, we wear more clothing, which gives us an excuse to put on weight, right?

WRONG!

I have experienced this winter, the horrible realization of putting on what used to be a bulky sweater, and filling it out perfectly.  Ugh!

What steps have I taken to remedy this disaster you ask?

Number one, and most important for me, cutting down my desserts.  I can not go cold turkey on dessert, I have tried and failed many a time.  So instead, I am making changes.  After every meal that I crave a dessert I have a piece of 55% dark chocolate, let it melt slowly in my mouth and really enjoy every moment.  I have reserved 3 days a week to really truly have a dessert.  And for the past two weeks I have stuck to it!  (we have to start somewhere)  Already, I have noticed my waistline diminishing!

Number two, sticking to my workout schedule.  Everyone is different.  Personally I have to workout at least 5 days a week, or else I go nutso.  Depending on the day, however, the time will vary.  This is okay!  The important thing is, you get to the gym, even if you’re only there for a half hour vary it up!  Do 10 minutes on three different cardio machines-awesome workout!  Have more time?  I do 15 minutes on four different machines on my cardio days, and on lifting days I do 1/2 hour of my choice cardio.  What is a “lifting day” for me?  I primarily focus on push-ups and assisted pull-ups, but throw in an exhausting tricep workout once a week for good measure.  No flabby underarms here!

Number three, small meals.  I never go hungry.  I eat something small, well- balanced, every three and a half hours.  This keeps my metabolism going strong all day, and never leaves me famished and grabbing for whatever is around.  In our apartment it’s really only Luna bars!  The key is well-balanced though.  You have got to have a mix of protein, carb and veggie.  In New York that’s simple!  Seamlessweb anyone?  Energy Kitchen?  Shameless plug:  Ed, when clients are having trouble eating well, or in the proper portions, will “prescribe” the Energy Kitchen diet.  Everything is under 500 calories and it’s really easy to craft your own well-balanced meal, for example I really love getting the salmon entree, with sweet potatoes and asparagus salad.  I cajun-style my fish and it only adds about 40 calories but tons of flavor!

I do realize that I live with a personal trainer, so you’re thinking it’s super easy for me to stay in shape right?  Yes he’s a trainer, but he also needs twice as many calories a day as I do, and I very often fall into the trap of eating what and how much he eats.  Thus the snug “bulky” sweater.  But we can avoid it ladies!  Stick to your guns, buy some amazing dark chocolate (Whole Foods has a great selection), and you will avoid the winter bulk.  So while everyone is racing to lose weight before bikini season, you’ll just have to buy a new suit.

Cathy Prince is a classically trained Music Theater actress, hailing from Solon, Ohio with a severe love of fitness, fashion, food and entertainment.  All of these things congregate in New York City, the greatest place on earth, where she is so happy to be currently residing.

Non-Intimidating Results

When I began fitness training at the beginning of the year with Edward Gemdjian, my goals were to add muscle mass, develop tone, and increase my cardio capacity.  I have just completed my seventh month of training, and I am thrilled with the results thus far.  I have gained inches in my shoulders, chest and arms, and have lost inches in my waist and hips.  I have gained a total of 19 pounds, 15 of which are lean muscle mass.  These results, in such a short period of time, have far exceeded my expectations.

I am certain I would not have accomplished this without the guidance and partnership of my trainer, Ed Gemdjian.  Ed is an outstanding professional.  His industry knowledge is vast, and his expertise, in terms of form an

Muay Thai to the Next Level!

I met Ed back in December of ’07 when we started working together.  I would watch him train clients and was very impressed with his skills and dedication.  I have worked out with lots of different trainers and none come close to the detail and time he puts into his clients.  I am a Muay Thai fighter, and after training with Ed for just a few months my stamina and conditioning improved drastically.  He watches what I eat and gives me suggestions on ways to lose weight and stay healthy.  I am challenged and pushed in ways I never imagined.  He is very heartfelt about what he does and he is a great motivator.  This is not just a job to him, this is what he loves and he is great at it.  He truly cares for and believes in all of his clients.  He puts personal time and effort into each and every one.

Sheila Koch

New York, NY

Edward Gemdjian is a NASM certified Personal Trainer and Holistic Lifestyle Coach. Team Awesome is his response to the myriads of misinformation about health and fitness in the media. He currently sees clients exclusively at Equinox Fitness in Chelsea, New York.  For information on long distance training, please click on the link at the top of the page.

Getting Unstuck

I’ve always avoided working out with trainers because after watching them work with clients from a distance, I’ve rarely been impresssed.  Ed was different.  He stood out among the crowd of trainers at the gym.  He was intensely focused on his clients, he was strict about technique, the workouts varied and, most importantly, his clients got fit before my eyes.

Ed is a student of nutrition science, kinesiology, anatomy, exercise and bodybuilding.  He knows the human body, and he knows how to design a program for his client’s particular objectives.  Ed helped me get unstuck and achieve significant results almost immediately.  And he’s a helluva nice guy.

Wade Turnbull

New York, NY

Edward Gemdjian is a NASM certified Personal Trainer and Holistic Lifestyle Coach. Team Awesome is his response to the myriads of misinformation about health and fitness in the media. He currently sees clients exclusively at Equinox Fitness in Chelsea, New York.  For information on web based training, please Contact us or click on the link at the top of the page.

Gymnast Turned Gym Rat

by Jade Shloyda, East Brunswick, NJ

I started working out at East Brunswick’s Workout World in ’07-’08 and when I met Ed he was the Manager/ Personal Trainer there.  Throughout my life I was always very active.  I was a level 10 training elite level gymnast.  After I retired I wasn’t training my body as much and I got out of shape.  After I started working out with Ed, he put that spark back into my training.  He challenged me and pushed me all the while keeping our work outs fun and fresh.  I never once got bored.

Ed is very passionate about what he does.  He has the drive to make a healthy change in people’s lives.  Not only is he a great trainer, he listens.  I definitely miss our workouts.  He is an inspiring and motivational person.  And with his passion and drive, nothing but success follows.  Keep up the amazing workouts Ed! Thank you for everything.

J.S.

Edward Gemdjian is a NASM certified Personal Trainer and Holistic Lifestyle Coach. Team Awesome is his response to the myriads of misinformation about health and fitness in the media. He currently sees clients exclusively at Equinox Fitness in Chelsea, New York.  For information on long distance training, please click on the link at the top of the page.

Drew Zimmerman: The Other 23 Hours

Drew Zimmerman

by Edward Gemdjian

If you were to look at Drew Zimmerman exercising this morning, you may have thought “Did he play college baseball or football?” or “What is he training for?”

At 6’4″ and a trim 210lb., the Drew of today bares no resemblance to the overweight 17 year old he was after a serious bicycle accident.  He has even less in common with the 235lb. Drew I met a few years ago, looking to change his exercise and eating habits after 7 years of prioritizing long hours at a major law firm.  My manager at the time, remembered Drew from a previous gym.  “I’ve seen him with trainers in the past but with very little progress.  Whoever gets him back in shape has my respect.”

The sessions started slowly, basic weight training 2 times per week.  Drew had always exercised and was fairly strong, but I knew he could be pushed much harder once he gained my trust.  The weights got heavier, but so did Drew, his muscles had grown but his body fat had stayed the same.  We slowly transitioned to short bouts of circuit training, causing a higher heart rate output and caloric burn during our workouts.  This increased his endurance and he got stronger still, but the weight and body fat had not changed.

More than a year into training together, our workouts got even more difficult. Three times per week, incorporating kettle bells, active rest and strength and conditioning workouts I had used on all star athletes.  I had convinced Drew to consistently do cardio workouts on his own.  His fitness continued to improve, but his appearance did not reflect the work we were putting in.  I began to doubt my ability as his trainer, “What am I missing?  I can’t possibly work him any harder, I must be doing something wrong…”  I made a decision then, to treat Drew’s fitness as if it were mine, to investigate every aspect of his life, not just his time spent in the gym.

I started asking about friends, nightlife, workload, sleep, diet, stress, family, television and anything else that would help me piece together this puzzle.  Drew became more interested, he wanted to know how our workouts fit into his goals, why I kept asking what he ate and how much he slept.  After a while I was able to show Drew that all of these factors play as important a role as exercise when it comes to complete health and fitness.  Almost two years in the making, Drew was now making his decision to commit fully to his personal health and fitness.

“I realized that I couldn’t get away with same food consumption habits in my mid-thirties that I could five or ten years earlier.”  When Drew came to this conclusion, he began reporting a food log to me on a daily basis, I only asked for it weekly, but Drew was very motivated by now.  He had talked about how much he enjoyed running 10 years before and now became motivated to incorporate it back into his cardio routine.  He joined the NYRR and even entered a few races.  The weight began to drop, and Drew’s confidence grew.

“I became more confident in my physical abilities as well as appearance which, in turn, provided further motivation to stay dedicated to an exercise routine.  I was surprised at how effective running was in terms of weight loss.  In the spring of 2010 I increased my training and got serious about my diet – smaller portions at greater frequencies with emphasis on protein.  This was probably the most dramatic result I have had with exercising since the time I first started exercising the summer before my senior year.”

Staten Island Half Marathon 2010

Most recently Drew has run The Staten Island Half Marathon, a 10k and 5k NYRR events.  He has consistently improved his times, while maintaining his muscle mass and lowering his body fat.

So, what’s next for Drew?  Anything he can make a decision to commit to fully.  Fitness is a microcosm of life, achievements in this arena translate to any endeavor.  Often it is those things that are outside of our initial focus that can make the biggest difference in our lives.  What Drew’s experience solidified in me is the importance of the 23 hours a day spent outside the gym.

Edward Gemdjian is a NASM certified Personal Trainer and Holistic Lifestyle Coach. Team Awesome is his response to the myriads of misinformation about health and fitness in the media. He currently sees clients exclusively at Equinox Fitness in Chelsea, New York.

Kettlebell 101: Is it Right for You?

albertovasari.com

by Edward Gemdjian

We’ve all seen them at our gym, some of us may even know that they come from Russia. But the truth is, even though they have been in the main stream, kettlebells remain a relative mystery to most.

Kettlebells are actually the predecessor to dumbbells, the first one was literally  a cannonball with a handle welded to the top of it. It was first used by the Russian army and later all over the world. When dumbbells were invented, with the handle at the center of the weight distribution, kettlebells were thought to be obsolete and were more or less forgotten by main stream fitness.

It wasn’t until about 10 years ago that kettlebells came back into the public eye, through the functional training movement in the late 1990s. Because the Kettlebell’s center of mass extends beyond the hand, it allows for more ballistic types of movements. Exercises that combine the use of power and inertia become possible, causing greater core and lower back strength as well as increased neuromuscular control. This is very advantageous to any athlete looking for non specific conditioning.

Most ballistic KB exercises such as swings, cleans and snatches also require a great cardiac output. Using light kettlebells for an extended amount of repetitions can be a great substitute for conventional cardio and has been shown to burn a massive amount of calories.

So why doesn’t everyone just switch over to using kettlebells?

Just as any other form of exercise, kettlebells do not solve the entire fitness puzzle. Most importantly, very few KB exercises are safe for beginners, and when learning any ballistic exercises, one should be very closely watched by an experienced fitness professional. Furthermore, because of the great load placed on the lower back and core, kettlebell training can only be effective with a relatively injury free individual with minimal postural and muscular imbalances. In other words I liken KB training to running:

“You must learn to walk first.”

In the coming weeks I will take you through various kettlebell training techniques, from beginner to expert and back, so you can seamlessly incorporate this new skill into your regime.

Edward Gemdjian is a NASM certified Personal Trainer and Holistic Lifestyle Coach. Team Awesome is his response to the myriads of misinformation about health and fitness in the media. He currently sees clients exclusively at Equinox Fitness in Chelsea, New York.

The World is Ready for the Best Mark Correa to Ever Walk on Stage

Melissa Tarrab

by Edward Gemdjian

On the eve of the WNBF World Championships, it would be perfectly human for rookie Mark Correa to be nervous.  After all, a full year of heavy lifting, dieting, cardio and numerous other sacrifices has all come down to this one moment in time.  But Correa is a different type of athlete, he knows his preparation was excellent.  At the official weigh ins, Mark came in at a whopping 176lb., 9lb. heavier than his june show and a whopping 19lb. heavier than last year’s World Amateur Championship physique.  “We had to win, each and every day leading up to this show to come in at top condition.  I think we’ve accomplished that and more.”

In hind sight, this was the easiest contest prep I’ve ever seen Mark through.  Because of the added muscle mass, Mark was able to take on more calories during his cutting phase.  As late as 4 weeks out Mark was setting new record lifts, never feeling depleted or low on energy.  This also allowed him to experiment with a wider array of foods, adding turkey, sirloin, and sweet potatoes to his weekly regimen of chicken breast and rice.  Weekly cheat meals remained a constant throughout, and Mark actually increased his carbohydrate intake 2 weeks out of competition when he had already reached his goal of 176lb. at 3% body fat. “I feel confident, like a champion. I win every time I bring something better to the stage, and this time I’ve even shocked myself.”

Fellow team mate and co-worker Melissa Tarrab, will be competing in her first Amateur Figure World Championship tomorrow.  Melissa took to figure competitions earlier this year, winning the novice class in her very first event.  She brings a lean and aesthetic look to the stage as she looks to turn pro in only her 3rd competition.  Regardless of placing Melissa is confident she will bring a much improved package each and every time she competes.

Come support Mark, and Melissa at the WNBF/INBF World Championships, tomorrow November 13th at 9am MLK High School, 65th and Amsterdam NYC.

Edward Gemdjian is a NASM certified Personal Trainer and Holistic Lifestyle Coach. Team Awesome is his response to the myriads of misinformation about health and fitness in the media. He currently sees clients exclusively at Equinox Fitness in Chelsea, New York.

Brunch to Write Home About

Friedman's Lunch

by Cathy Prince

I had the pleasure of spending some quality time with my parents, in from Cleveland Ohio, this weekend. We spent the weekend walking all around New York, eating, a little shopping, but mostly we ate.
So of course we had to go to Friedman’s Lunch in Chelsea Market.
Friedman’s serves brunch on Saturday and Sunday mornings from 10am to 4:00pm, one look at the menu and there really is something for everyone. From the traditional “Eggs with Style” (two eggs prepared your way, choice of meat, and potato pancake) to the slightly more adventurous “Fried Chicken and Cheddar Waffle” (served with an amazing honey-tabasco sauce with just enough kick), everyone you bring will be pleased. I realize I am supposed to write about healthier eateries, so let me highlight some lighter fare:
Egg White Scramble- a bowl of egg whites mixed with a vegetable feast
Housemade Granola- low-fat yogurt served with honey, amazing granola, and fresh fruit
Balsamic Chicken Sandwich- grilled chicken, with vegetables served on crunchy ciabatta

And that’s not even close to all of the options…
http://www.friedmanslunch.com/?page=menu_brunch

My parents had an issue making a decision.
I had no problem, Sammy’s Pork Flautas are off the hook. Three lightly fried tortillas stuffed with shredded pork, served with fried eggs and avocado, and a tangy green tomatillo salsa.
My mother decided on the amazing Ricotta Cheese Stuffed French Toast, which came garnished with candied walnuts and tangerine slices. What appeared at the table was a glorious mountain of brunch carbohydrates. Very little syrup was needed, because the flavors were all there, citrus, the sweet cinnamon on the toast and of course the ricotta cheese.

My father went with the old stand-by: “Eggs with Style”.  Two eggs any style, served with potato pancake, toast, and choice of breakfast meat.  A classic choice for brunch fare I dare say!

We were all floored by the quality of the food, the robust flavors, and of course the home-like feel of the restaurant.

A definite neighborhood favorite in Chelsea, whose admirers come from all over New York City, but also all over the country.  Friedman’s is famous for it’s selections of gluten-free foods, that taste as good as the real stuff.  Whether you have dietary restrictions or not, it is a solid choice for delicious food for breakfast, lunch, dinner, and of course brunch!

Cathy Prince is a classically trained Music Theater actress, hailing from Solon, Ohio with a severe love of fitness, fashion, food and entertainment.  All of these things congregate in New York City, the greatest place on earth, where she is so happy to be currently residing.

ESPN Marion Jones Documentary Falls Short on Sincerity

by Edward Gemdjian

Marion Jones is my favorite female athlete of the early century.  She was an extremely hard worker and always a professional.  When she finally admitted to using performance enhancing drugs, I had many questions about what led her to her decisions and how she beat the very accurate Olympic testing.

Needless to say when I found out ESPN’s 30 for 30 documentary series was doing a piece on Jones, directed by John Singleton no less, I was extremely excited.  I even got my girlfriend to watch it with me.  After an hour full of dramatic speeches in front of high school students and a story about how she landed herself in solitary confinement during her stint in prison, Cathy and I looked at each other with confusion.  “Is it over?  What about…”

Unlike most sports fans I actually did not lose respect for Marion Jones as an athlete when the news of her PED use spread.  I understand the pressures top athletes have to continually perform, Marion Jones was in the spotlight as a two sport  phenom since she was a Sophomore in high school.  I’m sure coaches, fans, family and media all played a part in pushing her mentally and physically past any normal person’s limits.  At some point in her career, not highlighted in this documentary, the pressure became so great that Jones conceded to use PED’s.  At some point soon after, she somehow successfully beat numerous drug tests on her way to a 5 medal performance in the 2000 Olympics.  Throughout this whole time, I can not imagine the guilt and shame that she was going through, while continuing to paint a picture of an honest, hard working professional.  She endured more than 4 years of accusations, while still competing.

When did Marion Jones first begin using performance enhancing drugs?  What or who led her to believe that her natural ability was not good enough to win?  Was she on during the Olympics or did she cycle off before hand?  Did she continue to use while fighting off accusations and being tested constantly?  Is she now remorseful because she chose to use PED’s or because she got caught lying?

Not one of these questions was asked or answered during this film.  It seemed John Singleton was more interested in promoting Jones’ new career in the WNBA, and flirting with her any time the two were on camera together.

As for Jones, there is no sincerity in admitting to what you were already convicted of doing.  Tell us the whole story, the one about public pressure, self esteem issues, crooked coaches, demanding sponsors.  Tell us you were wrong, tell us your greatest effort wasn’t good enough to win without PED’s, tell us something we didn’t know 2 years ago.

I was desperately hoping this film would convince me to respect Marion Jones as a person as much as I respect her as an athlete.  She had every opportunity to really be a cautionary tale for young athletes.  Instead all we got was an advertisement for an aging professional basketball player averaging 9 minutes and 3 points per game.

Edward Gemdjian is a NASM certified Personal Trainer and Holistic Lifestyle Coach. Team Awesome is his response to the myriads of misinformation about health and fitness in the media. He currently sees clients exclusively at Equinox Fitness in Chelsea, New York.

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