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AM JAN ISSUE DR G.jpg

SUMMER BODIES ARE MADE IN THE WINTER

January 22, 2018

Last month we introduced our readers to Dr. Greuner, a cardiovascular surgeon who has a passion for fitness. The response was so great, we thought that he should have a column to share various elements of fitness to get to where we want to be. This month we're focused on
kickstarting our workouts and are taking our lead from Dr. G!

ATHLEISURE MAG: With the notion of summer bodies being made in the winter, what should a work out week look like for men vs women to get great arms, legs, abs and butts?

DR.GREUNER: I’ve always stressed that there are two separate components to the look most of us want to achieve, and they should be targeted in two different ways. For toning and shaping, strength exercises are crucial. To put that hard earned, toned, and shapely muscle front and center for the summer's revealing ensembles, diet is absolutely crucial to lose any fat that might overshadow what lies beneath. To lose the weight, simple arithmetic is all it takes. You must eat less calories than you burn. A simple BMR calculator, or devices such as a FitBit are crucial to estimating what you burn daily, and I use these routinely. The mistake we see sabotaging diets most often, however, is an underestimation of the caloric count of foods. Things like sauces, dressings, and alcohol can foil an otherwise valiant effort at weight loss, and that is why I recommend on diet days, that you prep your own meals, so you have a firm grip on it.

When it comes to shaping, compound movements are not just the most efficacious in building muscle, but also in terms of improving function. For arms, dumbbell or barbell bicep curls are one of my favorites. Simple to perform, and work very well. I typically do 6 sets of 10, or to failure with strict form. For triceps, my faithful move is the French press, 6 sets of 10. It’s an easy exercise to do well, and form fails minimally with fatiguing muscles.

For legs, NOTHING beats the old-fashioned squat. 4 sets of 10. I typically follow that with 4 sets of weighted lunges 10 reps, each side. Trust me, simple but effective. This works well for your butt, as It is a direct extension functionally of your legs.

For abs, I work this muscle group 2-3 times a week, as opposed to most others once weekly. This is because your abs have a higher percentage of fast twitch, or endurance fibers, and recover quickly, but typically don’t require as much training as the other muscle groups at each
session. They are constantly under tension stabilizing your body. For advanced athletes, I recommend 6 sets of hanging leg raises, 10 reps, but this is a very difficult move to do correctly. For those of you that are newer to this, I typically recommend 4 sets of incline leg raises, followed by 4 sets of crunches, each for 10 reps. Simple and strict is the key to isolating these muscle groups.

Remember, If it isn’t uncomfortable, you aren’t stimulating the muscle to change. Get out of your comfort zone, you will thank me for it later.

AM: For those that may have slipped into not working out during the holiday season, how can they get back into putting this into their routine?

DR G: The easiest solution is to grab a partner. That is a quick way to ensure that you have an obligation to meet your schedule, or hear about it later. Other incentives include signing up for
work incentives, or competing with fellow employees if your job has a plan. In my company, we use Fitness Amigo, and award rewards to those that “win” their fitness goals.

Lastly, make a mental, or physical picture of what you want to obtain, and make sure you see it constantly to drive you. Other options include, entering a competition that mandates you get in
shape, or a self-awarded reward once you hit your goal.

My workouts change from mostly outdoor in the summer to mostly indoor in the winter. I take part in activities such as martial arts and group classes. I'll present some of my favorites in a future article, but some classes that provide a competitive environment, such as Flywheel that allows you to compete with you classmates, is always an impetus for me to push harder.

DR G1.png

AM: For those who like working out outdoors who don't enjoy doing it in the cold, what would you suggest for workouts?

DR. G: Winter is the time I pick to explore new classes, and activities, and even pick up a new sport. I'll go into detail about these in a later story, including my pros and cons about each, but briefly some of my choices this year included:

1. Boxing and martial arts, including classes such as Rumble, Work Train Fight, Dogpound, and others, as well as true sparring one on one with some of the most talented coaches in NYC. Be
careful, it’s addictive!

2. I’m an avid cyclist in the summer months, so spinning classes are a mandatory part of my arsenal. In general, I prefer Flywheel given the objective power data they provide and the ability to compete with classmates.

3. Circuit training with weights, which is a constant part of my regimen.

4. Boot Camps such as Barry’s Bootcamp, one of my favorites.

5. Flexibility work such as Pilates, yoga, and capoeira.

6. Climbing walls are a great way to simulate the outdoors.

7. Other typically outdoor sports such as parkour are now omnipresent in NYC.

AM: How beneficial is a couple or buddy workout and how do you stay on track with this as it can also have distracting effects?

DR. G: Its crucial for me that my partner is as fitness inclined as I am, or its unlikely to work. Sports occupy so many categories of benefit in my life, from psychological, to meditative, to performance, that it’s absolutely mandatory for my overall well-being, and having a partner that is so inclined can be one of your best motivators to staying healthy. Everything is easier when your best friend is there beside you! At the same time, distraction can be an issue if one of you is self-conscious or less motivated. You can see this two ways…a chance to coach each other to be better, or as a roadblock. Decide early, and act accordingly.

AM: How long do you feel it should take to start seeing results and how do you think you should go about tracking these areas for proper motivation?

DR G: Although it may sound terrible, often the heavier you are, the longer it takes to see visible results as the layer of fat on top of muscle is thicker. Talk about an incentive to stay lean! Although you won’t see the results immediately, you will lose weight and increase function quickly, typically within a month if you put a significant effort in. The leaner you are able to stay, the less time it takes to see distinct results as the layer of fat covering your muscle is much thinner and disappears with less effort. The take home message? Keep lean, allow some discrepancies here and there, but make your hard work last with lifestyle changes that make the task less and less daunting with each coming year. It’s absolutely possible to enjoy your life, and still look great. Moderation is the key. I look forward to giving more guidance about doing just that in future articles!

We're excited for upcoming articles that Dr. Greuner will share with our readers at Athleisure Mag, and are looking forward to his future contributions! Make sure to follow him on IG @Doctor.DavidGreuner to see what he's up to and where he's working out.

PHOTOS COURTESY | Dr. Greuner

DR G2.png

Read more from the Jan Issue and see Summer Bodies Are Made in the Winter in mag.

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NYC PRIDE

June 18, 2017

We're pretty excited to be media sponsors of NYC Pride which kicks off today starting with the PRIDE Luminaries Brunch and ends with the PRIDE Parade on Sunday. Make sure that you check out the schedule in order to see which events you and your friends plan on going to this year.

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ATHLEISURE LIST | PURE YOGA

May 11, 2017

Pure Yoga is a sanctuary of yoga with a number of practices from pilates, yoga, meditation and teachers that come to both locations (it's definitely encouraged to check the schedule for offerings). 

There are special events such as a recent one we went to from SoundOff Experience. These classes require you to wear illuminated headphones where you can hear the DJ play as the yoga teacher provides instructions. Interestingly enough, we found ourselves in the zone as if it was a one on one session. It's also cool to look out and see a sea of people flowing in the dark with lit headphones!

Founded in 2002, Pure Yoga became a leading yoga studio in Asia, before its arrival on the Upper East Side and Upper West Side of New York in 2008. 

The primary focus for these two locations is to continue to provide great services and quality to its members and guests.

We're fans of the common areas that allow for those who are in between classes or coming in earlier or staying later, can enjoy sitting on chairs and couches to catch up on their work or to interact with others. It's one of our favorite things about coming to this space. Bathroom amenities include shampoo, conditioner, and lotions provided courtesy of Kiehl's. 

Pure Yoga updates their website daily with new offerings, as well as their social channels at @PureYogaNYC for the latest details. Stay on the lookout for a community page that they are setting up as well as an in-studio installation later this year.

After taking a class or signing up for a membership you will notice that their ethos is, "Many practices. One intention." This means that they stay true and authentic to the lineages of yoga and its history, but offer a wide variety of practices.

To that end, they offer 350 weekly classes across 20 yoga styles including, but not limited to, hot yoga, meditation, ashtanga, and iyengar. They also offer their signature barre program Figure 4 Barre and a cross training class.

A variety of workshops, teacher trainings and retreats are hosted by a mix of their own on-scheule faculty, as well as some of the bigger named yogis around the world. They partner with many like minded brands to offer treats to beverages to students.

In addition to great classes, Pure Yoga works closely with the Shop team at Equinox to make sure that the trends in athleisure are offered in their boutique with Pure-branded apparel as well as lines that include Alo Yoga, Beyond Yoga, Lululemon, and more.
 


 PURE YOGA WEST

204 W. 77th St NY, NY 10024

PURE YOGA EAST

203 E. 86th St NY, NY 10028

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TRIBECA FILM FESTIVAL 2017

April 12, 2017

It's that time of year again! The Tribeca Film Festival returns for its 16th season here in NYC. This means new movies across a number of categories being shown for nearly two weeks starting on April 19th. From private screenings, multiple showings throughout the calendar and parties - you have a number of chances to get your movie fix taken care! Click the link above for the schedule and to stay in the loop on what's taking place and how you can be in the midst of the action.

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