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What does it really take to get in shape? Some experts are claiming all you need is one minute.

CBS2 reporter and workout devotee Alice Gainer put the 60-second regimen to the test.

The one all-out, high-intensity minute includes jumping lunges, burpees, and standing jumps with knees up, each for 20 seconds. It might not sound like a lot exercise-wise, but a new study suggests this type of brief workout may really be the new key to fitness.

So, is it as easy as walking into a room and performing the exercise for a minute and calling it a day?

“You always want to do a warm-up. You wanna do a cool-down. No one is suggesting you should only do one minute of workout every day,” Ben Wegman of the Fhitting Room said.

But new information revealed that one intense minute within a 10-minute program could yield the same results as 45 minutes of moderate effort in terms of aerobic fitness and other physical benefits.

Gainer gave the minute workout her best shot and it got her wondering — what are the benefits of doing it?

“Essentially the harder that you work in these short bursts of activity, the more oxygen you’re going to consume throughout the day. That means you’re going to burn calories throughout the day as well,” Wegman said.

Other experts caution not to get too excited at the prospect.

“Somebody that really thinks they’re going to do one minute, and all of a sudden change the shape of their body and be a new a person, it’s not going to happen. I wish it did,” exercise psychologist Scott Weiss said.

In spite of the intensity of the brief workout, Weiss is not convinced that 60 seconds are what you need for total fitness.

“I don’t think it’s going to push people over plateaus that they necessarily need to break. It’s not going to retrain new parts off the body,” he said.

However, Dr. Weiss and Wegman do agree on one thing: it’s best to just get moving.

“I think it’s about preference. Honestly, I think it’s about do I have the time in my day and what am I looking to achieve?” Wegman said. “That’s an all-out minute.”

Experts add that you can create intervals in almost any workout or situation like walking up stairs, taking two at a time, pushing a stroller, or going at full speed for a block. They warn not to go all out if it’s something you haven’t done before. Work hard, but within what’s comfortable for you.

WELL + GOOD

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For some people, the gym is their special place, where navigating the machines, the weights, even the attached TV sets is second nature. But if you’re a boutique fitness class junkie—where a workout means being told what equipment to grab, how many sets to do, and even which motivational mantra to repeat to yourself when you’re this close to quitting—shifting your push-ups and curls to a gym setting can be tricky (read: intimidating).

“Everyone is at the gym for their own purpose, and they’re not judging you,” promises Melody Scharff, a FHITpro trainer at HIIT studio The Fhitting Room who has spent her fair share of time amongst ellipticals and racks. “It’s best to just go in with a workout plan so you know what you’re there to accomplish.”

Scharff points out that if you’re a regular boutique fitness-goer, you’ve probably picked up on some movements or sequences you can string together for a functional workout. In other words, no need to just play it safe and use stationary machines—the gym is where you can truly put those skills to use.

Ready to make use of that gym membership—and do more than just hit up the steam room? The interval-loving trainer put together a challenging, 50-minute HIIT workout you can do at your local health club for that boutique flavor, no waiver form (or towel rental fees!) necessary.

Keep reading for a full-body workout that even the biggest boutique fitness junkie can do at the gym.

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The warmup

100 high knees
75 mountain climbers
50 jumping jacks
25 air squats
Repeat for a total of 2 rounds

Time: ~7 minutes

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TRX or jungle gym strap circuit

10 pistol squats (right)
10 pistol squats (left)
10 hip bridges
10 “I”s to overhead squat
Repeat for a total of 3 rounds

Time: ~10 minutes

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Dumbbell circuit 1

10 push-ups (level 1 is no weights; level 2 is two dumbbells, suitcase style)
10 alternating renegade rows (single count—5 per side)
10 curl to press
5 manmakers
Repeat for a total of 3 rounds

Time: ~10 minutes

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Dumbbell circuit two

10 lateral lunge (right) (level 1 is no weight; level two is single dumbbell at chest; level 3 is two dumbbells, suitcase style)
10 lateral lunge (left)
10 single leg deadlift (right) (level 1 is no weight; level 2 is holding single dumbbell in opposite arm as standing leg)
10 single leg deadlift (left)
10 weighted squats (level 1 is no weight; level 2 is a single dumbbell at chest; level 3 is two racked dumbbells)
Repeat for a total of 3 rounds

Time: ~10 minutes

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Medicine ball work

10 medicine ball squat thrust with overhead press
10 medicine ball slams
20 skaters with medicine ball (single count—10 per side; level 1 is no weight; level 2 is holding medicine ball)
Repeat for a total of 3 rounds

Time: ~6 minutes

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Cardio blast

1,000 meter row
Complete 10 pike-ups on the rower after every 250 meters rowed.
Time: ~7 minutes

Wall Street Journal

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Katie Tuttle is already panting and muttering “Oh my God” when the toughest part of an advanced class at New York fitness studio The Fhitting Room begins.

As AC/DC’s “Highway to Hell” blares, Ms. Tuttle goes all-out for a 4½-minute sequence: pedaling a high-resistance stationary bike, jumping on a rowing machine, then dropping to the floor 20 times in a squat/push-up move called a burpee. At the end, she’s wheezing and says, smiling, that she feels like she’s going to black out.

“I like to seek out the most challenging classes in the city,” says Ms. Tuttle, a 30-year-old human-resources employee at a bank who does everything from yoga to CrossFit. “This is the gold standard.”

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Veterans of the continuing boutique-fitness boom are more likely than traditional gym members to exercise at multiple facilities and to bolt when they’re bored. To keep even the most sculpted fanatics coming back, boutiques are creating a tier of extra-hard classes. Some are invitation-only or even a secret.

For The Fhitting Room’s advanced class, FHIXtreme, aspiring attendees must be approved by instructors, who sometimes elevate standouts from the studio’s regular classes. Head instructor Eric Salvador compares the process to college football recruiting.

“They feel shocked and very flattered, and then they’re like, ‘I’m not ready,’ and I’m like, ‘Yes you are,’ ” he says.

Mr. Salvador charts the weights each member uses in class, along with finishing times for workout segments, and posts them to a private Facebook page so members can track progress. Ms. Tuttle and two other participants share taxis to the 6 a.m. class and bond over their mutual agony.

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Steven Leung, a 28-year-old doctor in New York, says he was “sore pretty much for an entire week” after his first workout more than a year ago at Tone House, a turf-floored sports-training studio known for its intensity.

Since then, Mr. Leung has become a “super-user,” working out four or more times a week, says Elvira Yambot, Tone House chief operating officer.

She says Mr. Leung is a candidate for a “very underground” workout that Tone House holds a few times a year. It isn’t on the schedule. Selected members—“the 2%”—are summoned by phone or in person, and invitations are based solely on physical capacity, she says. Throughout the year, studio members murmur about the class, which Ms. Yambot declined to name.

“We do a good job of laughing it off and almost not selling it—‘You don’t want to know about that,’ ” she says of the workout, which she describes only as “not pleasant.”

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“But when you say things like that, it’s like reverse psychology. The more you tell someone they shouldn’t want to do it, that piques their interest.”

About 90% of visitors to the Cincinnati fitness boutique It’s Working Out are regulars, says owner Kristen McAuliffe. So she aims to design workouts that “keep their bodies guessing.”

One focus of her classes is TRX suspension trainers, straps attached to the ceiling or wall and used for body-weight exercises. Every couple of months, Ms. McAuliffe offers a class that extends each repetition from the typical two seconds to 12 seconds.

These Super Slow TRX classes are “searing and intense,” says Jeff Goodman, a 57-year-old family law attorney who visits It’s Working Out four to five times a week. He says he performs deep breathing and tries to get into a meditative state to cope with the pain.

During brief rests between sets, class members exchange looks, Mr. Goodman says. “You can tell people are thinking, ‘How long can this go on?’ ” But by getting through it, class members “develop a great sense of camaraderie,” he says.

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Jason Walsh, founder and CEO of Rise Nation in West Hollywood, Calif., revs up the pace to challenge especially fit members of his classes, which feature climbing machines called VersaClimbers. The one-year-old studio already was known for its demanding workouts when he added a class ominously called “Level 3: Extreme” this summer.

“You see people’s faces, eyes wide, just go ‘Oh my God. This is so much harder,’ ” Mr. Walsh says. “They tend to stop more and catch their breath.”

The studio doesn’t yet have a Level 4 class, he says. “But I wouldn’t rule it out.”

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SHAPE

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This workout merges cardio with core work so you can double up on your effort and get done in half the time.

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When you think cardio, you might think running outside, hopping on a spin bike, or taking a HIIT class—anything that gets you sweaty and elevates your heart rate, right? In fact, you’re probably hopping right off that StairMaster and heading straight to the mat for some crunches or planks to get in your “full-body workout.” (Stop wasting your time with inefficient workouts—boost your cardiovascular fitness and burn fat at the same time with this 30-Day Cardio HIIT Challenge.)

Stop right there because you could be doing moves that work double-duty instead, saving you time in the gym and getting you to the results you’re looking for faster. Dara Theodore, instructor at The Fhitting Room in New York City, created this circuit-based workout to make your routine more efficient. Here, you’ll find core exercises that will build strength in your middle while also boosting your heart rate for a cardio push—all in one seamless, easy-to-follow workout. (Discover more core moves like these abs exercises that will help you crush your next spin class.)

How it works: Perform each move in each the circuit for 45 seconds followed by 15 seconds of rest before repeating the circuit once more. Move on to the following circuit and perform each move in the circuit for 45 seconds followed by 15 seconds of rest; repeat, and so on. Once you’ve completed the last round of the second exercise in the final circuit (circuit 4), you’ll complete 1 minute of burpees for a final burst of work.

What you’ll need: Set of 5- to 8-pound dumbbells

Circuit 1

Squat to Alternating Knee Drive
A. Stand with feet slightly wider than hip-width apart. Sit back into heels to perform a squat, keeping hands up by your face.
B. Push through heels and come to standing, bringing right knee up to chest and tapping palms on knee. Bring foot back to floor and repeat squat with knee drive on left side. Continue movement pattern, alternating knees each rep.
Perform exercise for 45 seconds, followed by 15 seconds of rest.

Alternating Dumbbell Row to T-Plank
A. Begin in plank position, grasping 5- to 8-pound dumbbells (one in each hand), feet slightly wider than hip-width apart.
B. Lift right hand, extending bent elbow directly behind you, making sure to keep arm snug to torso.
C. Twist open to the right, allowing feet to twist along with you, bringing right arm straight and directly up.
D. Reverse the movement, returning right dumbbell to floor before repeating row and side T-plank on left side.
Perform exercise for 45 seconds, followed by 15 seconds of rest.

REPEAT CIRCUIT 1

Circuit 2

Alternating Lunge With Dumbbell Wood Chop
A. Stand holding the ends of one 5- to 8-pound dumbbell in both hands near chest.
B. Perform a reverse lunge on the right side, bringing right leg behind you, bending both legs at a 90-degree angle.
C. At the same time, twist to the left, bringing dumbbell to left side, hovering near floor. Push through left heel to return to standing. Repeat movement, lunging with the left foot and twisting to the right. Continue movement pattern, alternating legs each rep.
Perform exercise for 45 seconds, followed by 15 seconds of rest.

Squat Thrust to Arm Raise
A. From standing, quickly bend at the waist to place both hands on the floor in front of you and jump both feet directly back, coming into plank position. Quickly hop legs back toward outside of hands.
B. Immediately release hands from floor, bringing straight arms up directly next to ears. Repeat.
Perform exercise for 45 seconds, followed by 15 seconds of rest.

REPEAT CIRCUIT 2

Circuit 3

Dumbbell Skier Swing
A. Stand with a 5- to 8-pound dumbbell in each hand, feet hip-width apart, and arms by your sides.
B. Keeping arms straight, swing dumbbells back, hinging at the hips, bending knees slightly. In one swift movement, come back to standing and swing straight arms forward to chin height. Repeat.
Perform exercise for 45 seconds, followed by 15 seconds of rest.

Tuck-Up With Twist
A. Lie on floor with straight legs extended and together in front of you; arms straight and extended behind your head, palms together. Lift head, neck, and chest to hover off ground, left feet to hover off ground as well.
B. Quickly sit up, bringing arms up and forward, twisting to the left and driving bent knees toward chest. Return to lying-hover position before repeating movement twisting to the right. Continue movement pattern, alternating sides each rep.
Perform exercise for 45 seconds, followed by 15 seconds of rest.

REPEAT CIRCUIT 3

Circuit 4

Front Kick to Lateral Lunge
A. Stand holding the ends of one 5- to 8-pound dumbbell in both hands near chest.
B. Balance on left leg as you lift and kick right leg directly in front of you.
C. Without dropping right leg to the floor, shift weight to right and bring right foot to floor, coming into a right side lunge. Dumbbell stays by your chest throughout movement. Repeat. Change sides, lifting, kicking, and lunging with left leg on second set of this exercise.
Perform exercise for 45 seconds, followed by 15 seconds of rest.

Scissor Kick
A. Begin in hollow hold position—lying on back with head, neck, and shoulder lifted off floor and legs stretched long, feet hovering.
B. Lift arms straight up and hold them behind your head by ears while alternating right foot over left and vise versa. Continue this movement without dropping feet or head.
Perform exercise for 45 seconds, followed by 15 seconds of rest.

REPEAT CIRCUIT 4

Final Burst

Burpee
A. From standing, quickly bend at the waist to place both hands on the floor in front of you and jump both feet directly back, dropping chest to the floor.
B. Immediately jump feet forward to outside of hands, come to standing, and jump up, raising arms to the sky. Repeat.
Perform exercise for 1 minute at high intensity.

WELL + GOOD

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We’re on a mission to recognize the fitness instructors who don’t just look great on Instagram—but actually inspire us to be better. So together with Reebok, we asked you to nominate trainers for the first-ever America’s Most Inspiring Trainer title. After nearly 5,000 entries, we’ve narrowed down the pool to 12 amazing finalists—and now it’s time for you to choose a winner! Learn more about Dennys Lozada below, and cast your vote by December 23. 

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Dennys Lozada, New York, NY

Trainer at The Fhitting Room

His Mantra

“Stand up and finish what you started.”

His Power Jam

“Last Breath” – Future

His Story

Dennys Lozada knows what it means to rise to a challenge—the three-time cancer survivor has been handed more than his fair share. “My biological parents left me at age 11,” he says. “I grew up in the system and was fortunate enough to get my act together.”

Lozada took to sports early on, going on to play college football and become a two-time Golden Gloves boxing champ. Today though, his biggest wins are his clients’ successes.

“While boxing professionally, I realized I wanted a larger purpose in life,” he says. “I wanted to know that when my time on earth was done that I made a difference in people’s lives and made a positive impact.”

His Most Inspiring Memory as a Trainer

When Lozada was recovering from his third bout of cancer last fall, a client currently battling cancer walked through the doors of his class. They quickly bonded.

“Seeing her push herself and not want special treatment would get me so emotional,” he recalls. “She was battling this disease by doing whatever it took to regain her strength physically and mentally—not just for herself but her family. I was honored that she felt me so trustworthy to take my classes. She’s my hero.”

His Inspiring Mission

“I want to leave a positive impression on every client that takes my class or that I train privately one-on-one,” Lozada says. “I believe in constantly learning and then using my knowledge to help as many others as possible accomplish whatever they are seeking through fitness.”

The winner of America’s Most Inspiring Trainer will score an exclusive one-year contract with Reebok and major coverage on Well+Good. Cast your vote now!

Harder, stronger, faster… together

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Working out with your favorite fit pal is a great way to stay motivated—especially when you see that she’s crushing her reps on the mat next to yours! This total body workout routine is a killer partner workout, and was developed for SELF by Mat Forzaglia, instructor at The Fhitting Room in NYC. This workout includes a challenging cardio and strength circuit that hits every major muscle group…but you’ll determine just how hard you work during the 10-minute routine. And it’s up to you to decide whether you want to turn this workout into a friendly competition or not.

“Friendly competition can be a good thing when you are working out because it will push you further than you would on your own,” Forzaglia says. “Doing this total body workout with a friend will motivate you try to keep pace with them and in turn make you complete more rounds of work than if you are doing it by yourself.”

You can also totally do it by yourself—how you want to train is completely up to you.

Here’s how to do this workout:

Round 1: Do 1 rep of each move below. Round 2: Do 2 reps of each move. Round 3-until time is up: Continue adding one rep of each move and aim to complete as many rounds as possible before the 10-minute timer buzzes.

– Burpee With A Push-Up
– Bent-Over Row
– Mountain Climber Twist
– Dumbbell Thruster
– Weighted Twist

Use the printable pin below to easily keep tabs on how many rounds you complete, and continue scrolling to find helpful GIFs that show you how to properly perform each move.

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HEALTH

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High intensity interval training (HIIT) has a cult following for a reason—the popular form of exercise has been shown to yield major health benefits, from improved cardiac function to mega fat burn, and more.

In case you’ve never tried it, HIIT consists of a variety of fast-paced exercises (think: burpees, moving planks, jumping lunges) that are completed in quick bursts or sprints, followed by short periods of recovery. A typical routine may consist of 20 45-second bursts of activity, with 15-second rests between each.

So what’s the hype about? HIIT allows people to get seriously sweaty in minutes, so even the busiest of us can fit in a quick session. Just 20 minutes of the demanding training method can torch an impressive 190 calories for a 150-pound woman. But it doesn’t stop after you towel off; HIIT actually works to rev the body’s metabolism, so you continue to burn calories for up to 24 hours after you’ve completed the workout.

As an added bonus, HIIT’s intense spurts of activity also protect your ticker. By pushing you into an anaerobic state (that’s when you’re out of breath), the high-energy technique strengthens the heart and also maximizes blood flow throughout the body.

In this video, Dara Theodore of the New York City fitness studio The Fhitting Room and Aly Teich of The Sweat Life show you how to get your heart rate up with a 20-minute HIIT workout that’s packed with effective exercises you can do right in your living room, no equipment needed. Ready, set, sweat!

Sports Illustrated

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Try this AMRAP workout for a solid sweat before dinner, plus learn expert tips to avoid overeating on Thanksgiving.

As we head into the Thanksgiving holiday, we encourage you to celebrate. And by celebrate, I mean eat. Pass the turkey and gravy and chicken and greens and don’t feel guilty.

But before you pile on a plate full of mac ‘n cheese, let’s start by preparing your stomach and your body for the incoming avalanche of home-cooked calories. For the record, the average American reportedly consumes somewhere between 1,500 and 4,500 calories on Thanksgiving Day, or as much as about two full days worth your recommended daily calorie allotment.

Experts recommend going for a run on Thanksgiving morning and going for a walk after you’ve stuffed your face. But we need it’s much easier to loosen your belt, grab a beer and settle into some football. So let’s start the calorie burn early.

Dennys Lozada, an instructor at New York’s The Fhitting Room, designed a routine structured as four, 5-minute AMRAP (as many rounds as possible) workouts.

“You should approach each of these workouts as an all-out sprint, knowing you will rest after each one,” he said. “AMRAPs work for any fitness level and encourage you to push yourself to complete as many rounds as possible in a given period of time as opposed to completing a set number of exercises without a time limit.”

But before we get into the exercises, for those of us that don’t look at Thanksgiving as an justified road toward gluttony, there are strategies that can help you avoid overeating, which usually results in a wicked food coma that causes you to miss the best part of the Dallas Cowboys game. 

1. Eat breakfast. 

Yes, this goes against all your best instincts—the ones that tell you to save all the room and calories you can for the big show. But eating before the main event is not only get your metabolism pumping in the morning—resulting in more calorie-burn—but you also won’t hit the dinner table like a ravenous beast. 

2. Show some restraint. 

I mean, we are adults aren’t we? There’s nothing wrong with going into dinner with a plan. One plate. One serving of dessert. This is your chance to indulge, for sure. But if you’re going to pile an apple pie, cheesecake and pumpkin pie on your plate after dinner, you might want to lower your calorie count elsewhere. I’m almost positive there will be vegetables at Thanksgiving dinner. Don’t ignore them. 

3. Slow Down

Savoring your food is a great way to actually enjoy all the wonderful tastes swirling around on your plate but it’s also a terrific strategy for weight loss. Not paying attention to what’s on your fork can lead to overeating, shoveling food into your mouth almost reflect. You’re almost more likely to appreciate your food more and feeling more satisfied. 

Thanksgiving Workout

How it works: Each AMRAP workout is five minutes. Complete as many rounds and reps possible. Rest two minutes after completing each workout.

Rep Scheme: 11-24-16

Recommended Kettlebell Weight: 16-24kg

Recommended Dumbbell Weight: 17.5-30lbs

Equipment needed: 1 kettlebell and a pair of dumbbells. 

Editors’ Pick: If you feel like spicing these up, OnNit makes custom sculpted kettlebells of legendary creatures.

Workout 1

11 kettlebell goblet squats

24 kettlebell swings 

16 Tuck jumps

KettleBell Goblet Squats

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KettleBell Swings

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Tuck Jumps

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rest 2 minutes

Workout 2

11 dumbbell hop overs with squat thrust (right side only)

24 alternating jumping lunges

16 dumbbell snatches

Dumbbell Hop overs w/ Squat Thrust

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Alternating Jumping Lunges

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Dumbbell Snatches

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rest 2 minutes

Workout 3

11 hand release push-ups to frogger

24 dumbbell alternating reverse lunges with curl

16 renegade dumbbell rows

Hand Release Push-ups to Frogger

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Reverse Lunge with Curl

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Renegage Rows

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Workout 4

11 burpees

24 sit-ups

16 dumbbell thrusters

Burpees

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Sit-ups

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Dumbbell Thrusters

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OK! Magazine

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NY Giant Rashad Jennings co-teaches class at The Fhitting Room for The Rashad Jennings Foundation, October 27th.

ABC 7 NY

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The Fhitting Room teamed up with New York Giants Running Back Rashad Jennings to raise money for his foundation. The Rashad Jennings Foundation looks to inspire youths by making education fun, providing mentorship for individual success and promoting health and fitness worldwide.

Rashad co-instructed two classes with FHITpros Eric Salvador and Daury Dross. 100% of the proceeds were donated to The Rashad Jennings Foundation.

FOX BUSINESS NEWS

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New York Giants’ running back, Rashad Jennings talks fitness, politics, and giving back!