Lean-ing Into 60- My Article in The Neighborhood Trainers April Newsletter

JamesLean-ing Into 60!

Everybody is getting older. Obvious, right? Not everybody is getting older in 
the same way. Also, obvious, right?
Yes, I think so. There are those who are telling you about how they’re getting older all the time! They are actually complaining about it. When they forget something, they say something like “my mind ain’t what it used to be”, as if anything is. You might hear “Oh, I’m getting fat in my old age”.
Yet, there are others who are embracing their evolution.
Exercising consistently and eating right. They are sharing their wisdom with the world instead of whining about getting older.
Getting older isn’t an option, enjoying it is.
I say lean into it! Like everything else, if you make the best of it, you feel better about it. It’s the same with getting older. You must try to enjoy it in order the feel better about it.
How do you do that? The money question. It’s an attitude change. That’s all. Choose to do it. Go ahead, try. Say it with me. “I love getting older”.
It is a choice. I exercise every day. I eat small healthy meals.But most of all I choose to lean into getting older rather than fight it.
 
I exercise every day. Unless I don’t. But rather than planning to exercise once or twice a week, I plan to do it every day! Then, when I miss a day, I don’t have to beat myself up about it and give up. I just resume the next day.
Say it with me, go ahead. “I exercise every day!” Don’t worry about it if it’s not true yet. Just exercise today and you’re off to a great start. Lean into it!
By now you’re starting to notice a trend. It’s all about attitude. Replace your old thinking with the new. By old thinking, I mean the old phrases and figures of speech that you use without even thinking about whether they are true or not. Instead of complaining about the weather, try enjoying it. No matter what it is. Go ahead, try it. Say it with me, “I love this freezing rain!”
If you’re willing to try this approach, I think you’ll find it exhilarating and full of possibilities. It can free up your mind and your day from all of the self-defeating habits that you aren’t even aware of.
It can open you up for something new. Like Lean-ing into 60! Or if you’re younger than I am, leaning into your own beautiful future! Try it!

Fantone Fitness and befitnyc team up to bring you the very first ever, Tabates!

Tabates specimen for trademark

What is Fantone Fitness?Tabates ™

A turbo-charged fusion of basic Pilates exercises and the

Tabata Protocol!

Tabates combines core and alignment with high intensity

interval drills designed to give you a complete workout.

Using the Tabata Protocol we will fire up both your aerobic

and anaerobic systems while we strengthen your core and

much more!

Join Jim at befitnyc on Monday mornings at 7:00 am for this boot camp style Pilates class!

Boot Camp Baby is Back!

Here we go! We’re at it again.
We’re moving out! We’re moving in!

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Oh here we go, we’re at it again. We’re moving out, we’re moving in!

We are starting Boot Camp Baby again on May 5th and running through May 31st.

6:30 pm on Tuesday evenings and 12:00 noon on Sundays.

Sign up. Commit, and get fit.

917-657-5489

jim@fantonefitness.com

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Wake up with Pilates at befitnyc!!!

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befitnyc

I am happy to announce that I will be up early every Monday from now on teaching a basic Pilates mat class at 7:00 am at befitnyc. If you’ve always wanted to try Pilates, now is your chance. It’s a great way to start the week and the New Year. Let’s get fit together. Go to befitnyc.me for a full class schedule.

The Next Level

KETTLEBELL KRAZE

Are you ready to take your fitness to the next level?

Sign up for a 5 week course of kettlebell and body weight exercise that will take you there!

The Next Level

Takes place at Rebound. A small private training studio on Broadway between 94th and 95th streets at noon on Sundays.

First class is one week from today October 26th at 12:00 pm.

Sign up is limited as it is a small space.

$150.00 for the course per person.

Contact Jim Fantone at 917-657-5489

Email-Jim@fantonefitness.com

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Boot Camp Baby! Week 18

Boot Camp Baby!
You gotta check out this awesome crew we had at Boot Camp baby tonight! Way to go warriors. The crew, Nancy, Laura, DI AN A, Felipe, Deidre, Vidish and Maria!
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Bootcamp Baby!

6 weeks of Basic Training in Central Park. 12 workouts to get you started this Spring. Twice a week starting on Earth Day April 22nd. Tuesday evening at 6:30 and Sunday at 3:00 pm. Check it out on Facebook.com/FantonefitnessAction Reactionnuvision_action_image_storefront_12759351.jpg
Spartan Yell 6-2-12

THE BEST 25 MINUTES OF YOUR LIFE!

THE BEST 25 MINUTES OF YOUR LIFE.

Join Fantone Fitness and Jim Fantone for the Kettlebell Bootcamp!

In 25 minutes you will work your whole body inside and out. You will get your heart pumping and your body jumping!

A combination of kettlebell swings and full body exercises designed to burn hundreds of calories immediately and boost your resting metabolism with an Excessive Post-exercise Oxygen Consumption (EPOC).

Is this possible? Sign up and see for yourself. You will want to go home after just 25 minutes. You will have a higher metabolism as a result. You will be a lean powerful machine!

FANTONEFITNESS.COM

917 657 5489

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Get off your butt!

Action creates energy!

The best way to feel more energetic is to burn more energy. Sounds crazy but those of you who exercise regularly know that during times of consistent exercise you feel more energy. Try stopping for a week or two and you’ll feel a slower pace and less energy. Go back to your exercise routine and you’re back in the groove, feeling better in a matter of a couple of workouts.

So, if you’re feeling down for any reason and you want to get back to your old self, get back to the gym. Go for a run. Play Frisbee in the park. Anything that gets your butt off the chair and your feet on the move. You know it’s true. All you got to do is DO IT!

Every action has a reaction. Get yours.

 

Action Reaction

Spring time Savings!

Spring has finally arrived! If you’re like me, you’re thrilled. So I am offering a Spring into Spring special for any returning clients. If you purchase a package, I am offering not one, but two complimentary sessions to get you restarted and re-energized for this Spring/Summer season. Just give me a call or email or text to let me know if you are interested. 917-657-5489, jim@fantonefitness.com

I hope to see you soon. Happy Spring!Frisbee Catch

Fantone Fitness and Rebound at The Vitamin Shoppe! We’re neighbors.

Come on out and have a protein shake with Jim Fantone of Fantone Fitness.  This Saturday at 92nd street and Broadway is the intersection of fitness and health. Fantone Fitness and Rebound will be at The Vitamin Shoppe, 2478 Broadway at 92nd street from 11:00 pm til 2:00 pm. Come on out and see what’s new in The Vitamin Shoppe and visit with some fitness pro’s. Ask questions about nutrition, supplements and exercise. Curious about personal training? Well here is your chance to ask the experts. And if you like, we’ll check your body fat percentage, and discuss ways to improve your health.

Jim Fantone owner of Fantone Fitness has been training in New York City for over 20 years. Fantone Fitness has teamed up with Rebound, the upper west sides prime boutique personal training studio, located just 2 blocks from the Vitamin Shoppe, just above The Manhattan Diner. So if you’re interested in getting a trainer and working out to your full potential or just have some fitness questions, come out on Sunday and join in on the fun.

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Leo’s new body! From19.1% down to 11.1% body fat.

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July 2012

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December 2012

” Master trainer Jim is the best trainer I have ever had, he gives full attention to all workout details through his extensive knowledge and positive energy. He is a role model and an inspiration to me. Thank you very
                                                                                      much, Jim !”
                                                                                                Leo

Leo, Before and After.

Meet Leo. Leo has gone from 19.1% body-fat, to 14.7% body-fat in just 10 weeks! He lost 8 pounds and took off 9 inches. This man is dedicated. We can all take a lesson from Leo. Call or text for your opportunity to transform yourself. 917-657-5489

jim@fantonefitness.com

I’m on a roll!

What is the foam roller for?

Well, it’s funny you asked. I was just using mine and I thought “How do people do without some sort of massage treatment on a regular basis?”

My own personal exercise routine and active lifestyle, require a good amount of stretching and massage in order to keep me flexible. It’s not only for feeling good, but for functioning effectively on a daily basis.

A few years ago, I was diving for a Frisbee when I pulled something in my neck. I slammed the ground really hard, but that didn’t seem so unusual to me until the next day. I woke up to some tingling in my fingers and a real pain in the neck.

As soon as I could, I got to the doctor who sent me for an MRI. Upon reading the MRI, I discovered that I had some bulging discs in my neck. A few muscle relaxers and some anti-inflammatory medicine quickly took care of the pain and tingling. Another visit to the doctor and I was reassured that the bulging discs had been there for a long time and it was actually good luck to have had the minor injury resulting from the Frisbee dive, because now I knew what was going on in my neck.

The end result was that I had to take some time off working out. Each time I returned to my workouts, I was OK for a while, but as I got stronger and began lifting more and more weight, I began having back spasms and constant pain. I was feeling sad and wondering if I was going to have to find another profession.

As a last resort, I went to a sports chiropractor and learned a very valuable lesson. The treatment I received was based on massage and stretching. I had a revelation! I needed to stretch!

And so began a new chapter in my life. Stretching and massage with the foam roller became a part of my daily routine. Relief was immediate. I purchased a foam roller and instruction book on Amazon. It was life changing. Now, as part of my daily routine, I stretch and roll. It’s a nice way to relax after a workout or just wind down at the end of the day. I’ve even incorporated rolling into my daily meditation, but that’s another story for another time.

Do yourself a favor and click on the roller on this page and begin a new chapter in your own personal self- care. Enjoy.

Spartan Sprint,Tuxedo Ridge, New York June 2nd, 2012

Have a Heart!

What are you doing?

No, seriously, what are you doing when you’re working out?

Are you counting calories? Are you putting in your minutes on the elliptical? Are you watching television or reading a book?

If you’re not happy with the results you’re getting from your workouts, maybe the answers to these questions can shine some light on why.

I think there are several reasons for working out.  I for one, happen to feel better when I exercise. I actually enjoy it.

Not everyone does. Am I right? I can feel the earth shake with the millions of nodding heads.

So, if you don’t love working out, then why do you do it?

Because you have to? Not true. Then why?

I think it’s because you want to be and feel better. You want to look better. You want to live.

That’s the reason we all work out. To live. It is a life or death proposition. A quality of life proposition.

Now back to the original question. What are you doing?

You are using your mind and body to move through life in an effective manner. You walk, run, and pick things up all the time.

So, working out must cause you to be better at these things in order for it to be effective.

I like the analogy of your body being an automobile. After all, both have motors and pumps to keep them moving. Both have fuel that is drawn in and circulated to the necessary places in order to drive them forward (or backward). Both create waste and exhaust. Both can be highly tuned or poorly maintained. Each car or body is just a bit different too. One thing is for sure, if you don’t take your vehicle for a drive on a regular basis, it will not function at its best!

So, what you are doing when you exercise is taking that vehicle out for a test ride. You are pushing the motor past what is a comfortable cruise, to a higher level of activity so that when you want it to take you somewhere, it is ready.

The next question is how you know if you are getting what you need from your workout. I will tell you it is not necessarily about calorie expenditure. Although, weight-loss can be achieved by a caloric deficit, unless you are keeping track of your caloric intake, it doesn’t make much sense to count calories while you are exercising. In fact, if you’ve done this you know that can be very disappointing. A half hour in any moderate treadmill or elliptical workout might result in a 300 calorie burn. That’s going to be less than 1 pound per week if you do it every day.

That, combined with a 200 calorie daily decrease in calorie intake will result in exactly 1 pound weight loss per week,  if you do it every day. Most people are never going to be that specific. Most people are not that disciplined.

If we get back to the mission of keeping your body tuned up and ready for anything, then we must talk about functional training. You will need to get your heart rate up to a certain percentage of your heart rate max. In order to do that you must know what that is.

In order to monitor it, you will need a heart rate monitor. Ahh, we finally come to the point. A very valuable tool in your fitness arsenal is a heart rate monitor. A worthwhile investment especially considering they are relatively inexpensive. There are very few items in this world as valuable as this device and as cheap! A heart rate monitor consists of a chest strap (transmitter) and a receiver that you wear on your wrist, just like a watch.

Buy a heart rate monitor today. You will be able to calculate your max heart rate and determine at what percentage you should work.

A minimal effective exercise heart rate begins at about 60% of your max. This is a safe way to start. As you get conditioned to exercise, you will be able to work at a higher rate and experiment with different types of cardiorespiratory challenges. Remember, if you don’t challenge your body to work, it will become deconditioned. A deconditioned body is much more likely to fail when you need it the most i.e. running for a bus, chasing you kids or having sex.

On the other hand, a fit, conditioned body can do just about anything you want it to.

Heart rate monitors are, as I mentioned not too expensive in the grand scheme of things. You can get one for as little as $30 or spend hundreds if you want the bells and whistles. If you get seriously addicted to exercise and monitoring your progress, you can pick up a heart rate monitor that will track your workouts on your computer and print out graphs and charts showing you progress. In the beginning it might be better to keep it simple and spend anywhere between $30 and $100.

Buy one, learn to use it and begin understanding your body and the real reason you work out. Keep your motor tuned.

If you’re confused and need help, hire a trainer to help you sort it out. Even one training session with a fitness pro can teach you what you need to know about your heart rate and how to monitor it. You are worth it.

 

Spartan Sprint

Spartan Sprint

6/2/12

Ok, so I just did the Spartan Sprint, in Tuxedo, New York this past weekend. That was fun! I can say that now, but there were a few times I questioned my decision, although you’d never know it if you saw the video (and you will), as usual, I was very upbeat and can be heard shouting encouragement to other racers. If you know me, you know that I am also using that encouragement to keep myself going too.

My good friend, Susie Q went with me and we had two more team members there that I ran into coincidentally as I was running the course. It was mostly running up hills and none of us trained for that. We were all walking some of the time and just taking one step at a time to get through some of the obstacles. The two toughest challenges by far for me were carrying the Spartan sandbag up a giant hill that seemed to go on forever. I don’t know the weight of the sandbag, but it felt like 20 pounds. The hill took a full 6 minutes to climb, but it felt like a half an hour. Going back down was relatively easy compared to the climb up. The other killer obstacle, and I do mean killer, was the barbed wire mud crawl. On hands and knees in the rock filled mud, under barbed wire uphill for what seemed like an hour, but was actually about 20 minutes. The rocks hidden in the mud were of all shapes and sizes and we were just grinding into them with our knees and elbows the whole time. Well, not the whole time. Someone figured out that one could roll up the hill and that gave our boney knees and elbows a much appreciated break. That crawl was tough!

There were some really fun challenges too. I loved the rope climb, the wall climbs and the cargo-net obstacles. There were many chances to get dirty and I love crawling in the mud! We dragged concrete and old tires around. We clambered over and under wire and wood, and trekked through a beautiful landscape that I made sure everyone within earshot took note of. Oh man, I loved it!

All in all, it was a great challenge and looking back on it, I’m glad it wasn’t easier. It always makes you feel good to reach deep down inside and find the strength to accomplish something that at times seems impossible. The Spartan Sprint did that for me this weekend and I for one, am better for having done it. I’m already looking forward to the next one. Anyone want to join me?