Upper East Side Personal Training

the race to prove that NYC has the most rigorous of Urban Athletes!

a distance of 8 miles….

…. obstacles in between

105th Street to Downtown Manhattan

Solo or in a Two Man Team

Calling all Runners, Urban Racers and Adrenaline Seekers. Get ready to slip, slide and sprint your way across the finish line. The first annual NYC Urban Race is a fun, challenging event like you’ve never experienced before. Test your skills on an eight-mile course featuring four “Only in New York” obstacles, including the Manhattan Mudslide, the giant City Spray and an NYC Boot Camp featuring slippery inner tubes, monkey bars and a giant rope ladder.

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Challenge yourself with this Long Circuit and attempt to topple the time put down during one of our sessions, by Henry, an 11 year old super athlete.

1. 50 Squats
2. 5 squat thrusts
3. 40 Pushups on floor or bench
4. 5 squat thrusts
5. 30 Jump squats
6. 5 squat thrusts
7. 20 jumping lunges
8. 5 squat thrusts

Stop Watch is on for this one – The whole thing is timed.
Go through it hard, once. Rest two minutes and repeat. To much rest gives you an unfair advantage. Henry got 7:00 and 5:39.

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Warm-up: 1/2 mile run
Circuit 1

Circuit 2

Circuit 3

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With more the 25 weeks till the ING marathon. It is never to early to get started.

Each year, I help multiple runners to schedule and prepare for this incredible event. Injuries are the most common snare, keeping runners from achieving their best possible time. The perseverance of a runner will bring them through the finish line, but often with injuries that take months or years to heal. These schedules will at least make sure the arrow is pointed toward the bulls-eye more then 6 months away the worlds most prestigious marathon.

Let me know if these schedules are useful, they are not complete, but give a broad view of what your long runs should look like, well the race is off on the horizon. I have the excel spreadsheets for these, just email me and I can send them to you. You can also view a GDocs version here.

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Better…. So many things are just better with cheese. Especially melted. Even though cheese is high in protein and can easily liven up even the most bland of foods, be careful because its consumption can bring with it an excess of saturated fat. Some varieties will expose you to an excessive amount of one of our most underestimated stealth health killers – sodium.

Is there a big difference between Swiss, American, Provolone, or Munster? Lite and low sodium will keep your heart healthy but will fall short on taste. Generally stay with Swiss for low sodium and anything Low Fat for a reduction in calories.

Going out to eat? Again Swiss is going to be your safest option. A generous portion of some high fat creamy dairy goodness can negate a whole week at the gym, so pick your battles wisely.

Here are a couple choices that your palette will enjoy, will not plump out your midsection and are light on the salt:

1. Low Sodium American by Boar’s Head
2. Lite Provolone by Trader Joe
3. Low Sodium Lite Swiss by Finlandia

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