21 Questions with BSF’s Newest Trainer, Eddy Bayardelle!

To help BSF’s clients get to know Eddy better, we played 21 questions with him. Find out what he thinks about when planning a group fitness class, his (surprising) post workout fuel, and much more here!

1. How did you first hear about BSF?
Through Fran (Fontan), my former colleague at Equinox.
2. What made you want to work here?
Initially, it was the gym’s aesthetics. Where else in New York City can you find 60 feet of AstroTurf?! Then I had a conversation with Kelvin and I could tell he was a really smart dude. Our philosophies on fitness are very similar and I loved the family atmosphere BSF has.
3. Where can we find you in between training clients?
Working out, Bed Bath & Beyond or Whole Foods, probably at the almond butter grinder.
4. What will we find in your gym bag?
Lots of Gatorade mix, Whey protein, 2 changes of clothes and Fig Newtons.
5. What do you do when you’re feeling unmotivated to workout?
Flip through Dwayne Johnson’s (@therock) Instagram.
6. When you are planning out a class, what do you think about?
How can I make everyone’s ass look better?
7. What is your favorite exercise to do?
Squat.
8. What is your favorite exercise to teach?
Kettlebell swings. Because I get to use words like “junk.” If I tell people to keep the kettlebell close to their junk, everyone knows where to keep it!
9. What will we never find you working out without?
A caffeinated beverage.
10. What do you do to relax?
Netflix and chill.
11. What do you tell clients who are intimidated by working with a personal trainer?
It’s like renting a best friend for an hour! The personal trainer is there to keep you safe and teach you exercises you would never do on your own. Some people will walk by a kettlebell rack and never touch it because they don’t know what to do with it! I can help you do all that and more.
12. Who is your “fitspiration”?
Bo Jackson.
13. Favorite cheat meal?
I don’t think you have enough room on this page for all of that but Bareburger is a good start.
14. Pre workout fuel?
Gatorade and Whey protein.
15. Post workout fuel?
Fig Newtons!
16. Personal theme song?
“Black Skin Head” by Kanye West.
17. What did you want to be when you were growing up?
Over 5’6” because that’s how tall my father is.
18. Are you a Giants/Yankees or Jets/Mets guy?
This isn’t even a relevant question. There is no other option besides Giants and Yankees.
19. What celebrity would you love to train and why?
Bill Murray. Because it’s Bill Murray, why else?
20. What is your favorite song to workout to?
“Blood on the Leaves” by Kanye West. That song comes on and I can do anything!
21. What is the best advice you ever received?
Work smarter, not harder.

The Power of One Chin-Up pt.2

In the last installment, we touched on the importance of the chin-up and the beginnings of how you can get to your first one. In this article, we’ll continue the conversation with some things you can work on towards that goal. The main thing you can do on a constant basis is eating clean. Carrying around a 50 lb backpack while trying to do a chin-up is no fun (unless you are into that kind of insanity). Having larger portions of vegetables (spinach, broccoli, cauliflower, brussels sprouts) to starch (sweet potatoes, yams, quinoa, amaranth) as well as clean sources of protein (whole eggs, LEAN meats, poultry, game, and fatty fish) will help to decrease extra weight that you may be carrying on your person.

In addition, exercises that work the same pulling muscles provide the essential foundation for getting your first chin-up. Rows of any type whether they with Dumbbells, Cable Machines, TRX or a Barbell have obvious carryover to the pulling motion of a chin-up. With rows, the more you start to adjust the exercise to make it more difficult, the closer you will start to be towards your goal.  For example, if you are on the cable machine rows, start to move from a standing position to kneeling to eventually a sitting position. When you eventually are in a seated position, be sure to place the cables at a higher point and pull the handles or bar down to your chest. To complement that adjustment, be sure to keep your core tight and exhale as you pull. With suspension toys like the TRX or jungle gym. the closer your feet are to the anchor point, usually the wall or column, the harder rows become. If you want to really try an advanced exercise, you could try putting your feet on the wall itself. Now that takes total body tension that wakes everything up. Another exercise that will have a lot of benefit to your chin-ups will actually be the deadlift. Although most may think it a leg exercise, the deadlift works so many muscles throughout your body including your back, arms, forearms and grip that you should start noticing an improvement in your grip immediately. As with any exercise, be sure that your form and understanding of the technique is established so that you don’t end up hurting yourself.

In the next article, we will take a look at more advanced exercises that will get a little closer to having you fly over the bar to get that first chin-up.  If you are interested in learning more, please call (646) 684-4912 or e-mail bodyspacefitness@gmail.com to discuss using the Inbody scale (to assess you body composition) or scheduling a strategy session (to discuss health history and goals, as well as review body composition and movement patterns). If you wanted to start working towards that first chin-up right away, call and see which one of our classes may be the best fit for you.

Until next time Familia,

Coach Tony

The Power of One Chin-Up

Ever since I was a kid, all I could dream about was flying through the air like one of my favorite superheros. While reality has changed the path, the dream still stands. These days though, I am looking at a different way to reach the skies – the infamous chin-up bar. Having the ability to vertically pull your body up is a liberating sensation. The benefit that comes to your body is immense. In a chin-up, the muscles in your forearms, biceps, and back are worked in one of the most functional exercises that could potentially be life saving should you need to literally pull yourself up over a ledge. The real magic though, comes from the emotional and psychological benefit that completing a chin-up can have. Knowing that you have the relative strength (the amount of strength you have given your body type or size), balanced body composition (muscle-fat-weight ratio), and training (exercises done to prep you for the chin-up) to get you over that bar will do wonders for self-esteem, confidence, and goal setting.

Getting to your first chin-up is not something that comes easy nor fast. There are a few factors that need to be in place first to ensure that you will get that first chin-up. The first ones that provides the foundation is a balanced body composition and pulling strength in back and arms. Having extra weight with regard to fat never helps in life, let alone athletic endeavors. The cleaner the eating habits, better controlled the portions, and better timing of meals will all point you in the right direction of losing fat and increasing muscle. In addition, there are some exercises that you should become comfortable with to assist you on your journey to being able to do a chin-up. Exercises that directly stimulate the back, biceps, forearms, and grip are necessary. This includes rows of all types (bent over, cable machine, suspension, inverted), lat pulldowns, deadlifts, etc.

In the next article, we will take a look at what you can do both at home and in the gym to get you closer to that first chin-up. If you are interested in learning more, please call (646) 684-4912 or e-mail bodyspacefitness@gmail.com to discuss using the Inbody scale (to assess you body composition) or scheduling a strategy session (to discuss health history and goals, as well as review body composition and movement patterns). If you wanted to start working towards that first chin-up right away, call and see which one of our classes may be the best fit for you.

Until next time Familia,

Coach Tony

ALL ABOUT FAT LOSS FROM PRECSION NUTRITION

Credit www.precisionnutrtion.com orginal article http://www.precisionnutrition.com/all-about-fat-loss)

With our intense focus on macronutrients, dieting and processed food consumption over the past 30 years, body fat levels have also increased. In other words, more information, more dieting, more junk food has given us more fat.

What is fat loss?

We store fat in adipose tissue in our bodies — mostly under the skin (subcutaneous) or in the body cavity (visceral), with a small amount in our muscles (intramuscular). Body fat is an energy storage depot.

When the substances providing energy become sparse in your bloodstream, the body detects this and calls on fat reserves for backup.

Fat storage and energy

Fats are stored as triglycerides in fat cells and are released via the activity of an enzyme known as hormone-sensitive lipase (HSL). This allows fatty acids to enter the blood, where they circulate bound to a protein called albumin and enter muscles to be “burned.” “Burning” of fat is also known as beta-oxidation.

Tissues can break down fatty acids by way of this beta-oxidation. The process of beta-oxidation ultimately produces ATP, which is the energy source for cells. This takes place in the mitochondria. Fatty acids enter the mitochondria via carnitine.

When high amounts of fatty acids are being broken down and flood the mitochondria (as in starvation), there may be no immediate need for them. In this case, they form energy-rich fragments known as ketones. This is important, as fat cannot be converted into glucose, but it can provide fuel for the muscle and brain in the form of these ketones.

ATP produced from the breakdown of fat is used for metabolic processes in the body including breathing, body temperature regulation, digestion, and excretion. At rest and very low intensity exercise, we get approximately 70% of the ATP produced from fats.

Why is fat loss so important?

We need to lose fat…

As a group, people in most industrialized societies are likely to be over-fat.

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This isn’t just a cosmetic problem. Excess body fat can negatively affect nearly every facet of life, including:

  • decreased mobility
  • poorer emotional health and self-esteem
  • increased risk of organ failure
  • poorer circulatory health
  • increased risk of heart disease
  • increased risk of stress fractures
  • increased risk of strokes
  • increased risk of cancers
  • decreased sexual and reproductive health

Fat cells can act as endocrine factories and produce hormones that influence numerous processes in the body — most of which lead to more fat accumulation.

Beyond the health of it all, carrying a lower body fat is often considered more attractive and desirable as the underlying musculature is revealed.

Further, carrying a lower body fat is advantageous for many sport competitors (barring sumo wrestlers, linemen, etc) as extra fat weight adds drag and additional resistance that must be overcome.

Bottom line: Carrying a lot of excessive body fat makes health, body composition, and athletic performance worse.

…but it’s hard.

But here’s the problem — collectively, we’re not very good at losing fat either.

Even modern advancements in obesity treatment (e.g., bariatric surgery, medication, etc) have a success rate of less than 10% for permanent weight reduction/management.

About 95% of those who are overweight go on repeated diets, only to gain most or all of the weight back within one year. Nearly 70% of the United States is overweight or obese. The percentage of 12 to 17 year olds who are overweight has doubled since 1980.

We need a better solution. Knowing how fat loss works may be helpful.

What you should know

Fat cells are a major storage site for body fat, and are in a continuous state of turnover. Fat metabolism is regulated independently by nutritional, metabolic, and hormonal factors; the net effect determines levels of circulating fatty acids and the extent of body fat.

Fat loss and hormones

Fatty acid release and use requires lower insulin levels and an increase of the hormones glucagon, cortisol, epinephrine, and growth hormone. These “anti-insulin” hormones activate HSL. The other major hormone that influences fat metabolism is thyroxine (thyroid hormone).

After a large feeding, glycogen is synthesized until stores are replenished. If high blood sugar persists, glucose is converted to fatty acids. Amino acids can also be converted to fatty acids. The enzyme necessary for cells to accept triglycerides is lipoprotein lipase.

In the un-fed state, insulin concentrations fall, and the anti-insulin hormones increase. This accelerates fat use.

Fat loss and caloric deficit

When we decrease our caloric intake significantly, the body preserves fat stores very efficiently. Since insulin is low, thyroid hormone production is decreased. With this, resting metabolism is lowered. This can take place within 24 hours of starting an extreme diet.

The body’s response to calorie deprivation makes rebound weight gain all but definite once the diet is discarded. Muscle is usually lost, so the body usually becomes fatter.

Fats are more than just a fuel source during rest and lower intensity exercise. Fats restore phosphagens that have been exhausted during high intensity exercise. After intense exercise sessions, oxygen uptake is increased, which allows restoration to pre-exercise conditions (the “afterburn” effect).

body-space-fitness-blog-fat-loss-2

Fat loss is a complex problem

With our focus on specific nutrients, intense nutrition counseling, dieting and processed food consumption over the past 30 years, body fat levels have also increased. In other words, more information, more dieting, more junk food has given us more fat.

While some of this may seem counter-intuitive, it illustrates the importance of body awareness (hunger/satiety cues), avoidance of processed foods, regular physical activity and influential food advertising.

Summary and recommendations

To maintain a low body fat and/or lower body fat:

  • Exercise at least 5 hours per week
  • Eat whole/unprocessed foods at regular intervals, while being aware of physical hunger/fullness cues
  • Sleep 7-9 hours per night
  • Don’t engage in extreme diets
  • Stay consistent with your habits
  • Incorporate non-exercise physical activity
  • Ignore food advertising

For extra credit

Aspartame was approved for use in 1981, and while this non-caloric sweetener was hypothesized to help control body weight, since 1980, levels of body fat have increased.

Factors associated with lower levels of body fat include:

  • nuts
  • green tea
  • low energy-density foods
  • dietary protein
  • avoiding refined carbohydrates
  • adequate hydration
  • dietary fiber
  • fruits and vegetables
  • regular exercise
  • adequate sleep
  • a supportive social network

While cortisol can break down muscle tissue, it can also break down body fat.

If you increase physical activity and nutritious food intake, metabolism will increase.

Blaming weight gain on calories is like blaming wars on guns. The diet is not the cause of excessive body fat levels. Rather, it’s the entire lifestyle.

Severe calorie deprivation inhibits the production of serotonin, a brain chemical needed to control appetite and maintain harmony with food.

Further reading

CLA & Bodyfat

Good body fat?

Gaining body fat with exercise

4 reasons you’re not losing fat

Sex differences in fat loss

Abdominal fat and your fate

References

Click here to view the information sources referenced in this article.

 

Potenza MV & Mechanick JI. The metabolic syndrome: definition, global impact, and pathophysiology. Nutr Clin Pract 2009;24:560-577.

Borer KT. Exercise Endocrinology. Human Kinetics. Champaign, IL. 2003.

Mahan LK & Escott-Stump S. Eds. Krause’s Food, Nutrition, & Diet Therapy. 11th ed. Saunders Publishing, Philadelphia, PA. 2004.

Murray RK, Granner DK, Mayes PA, Rodwell VW, eds. Harper’s Illustrated Biochemistry. 26th ed. McGraw Hill. 2003.

Barnard ND, et al. Nutrition Guide for Clinicians. 1st ed. PCRM. 2007.

Howley ET & Franks BD, eds. Health Fitness Instructor’s Handbook, 4th ed. Human Kinetics. Champaign, IL. 2003.

Bullo M, et al. Inflammation, obesity and comorbidities: the role of diet. Public Health Nutr 2007;10:1164-1172.

Garcia OP, et al. Impact of micronutrient deficiencies on obesity. Nutr Rev 2009;67:559-572.

Anderson AS & Caswell S. Obesity management – an opportunity for cancer prevention. Surgeon 2009;7:282-285.

Dennis EA, et al. Beverage consumption and adults weight management: A review. Eat Behav 2009;10:237-246.

Learn more

To learn more about making important improvements to your nutrition and exercise program, check out the following 5-day video courses.

They’re probably better than 90% of the seminars we’ve ever attended on the subjects of exercise and nutrition (and probably better than a few we’ve given ourselves, too).

The best part? They’re totally free.

To check out the free courses, just click one of the links below.

Changing Lives at BSF!

Here at BSF, we strive each day to make your training experience the best it can be. We love to hear what you as the clients have to say about the time you spend in the gym, how it has impacted your everyday life, and how we can continue to improve. Never hesitate to send us an email, stop by the front desk, or review us on Yelp, Rate Your Burn, or Village Voice! A long time client, Sarah Jennerjahn, has been kind enough to provide us with a wonderful testimonial about her positive experience at BSF so far:

“Body Space Fitness is the best thing that has ever happened to me. Kelvin came in for dinner at my restaurant in early June with his wife and as he was walking in the front door I was literally standing there bemoaning my lack of fitness and poking at my own stomach with my finger to a co-worker. It was a sign. I have a tendency to get in physical fitness kicks that last approximately 3 weeks before trailing off into the ether.

So later that week I got myself to BSF and was slightly scared I would be the most out of shape person there and that I would be a giant wuss because I have some lower back issues. To my delight all the coaches there know how to work with any kind of injury because of their wonderful training and experience! 

And then it began. Two times a week I hauled myself in there like clockwork. Having an appointment is the only way I can make myself go to the gym. And somehow the next day when I was sore I felt empowered to make better eating decisions. It was fun to come into my next session and have someone ask if I had ridden my bike to work, been eating healthy, getting enough sleep.
The magic began. My employees started referring to my time at BSF as my “therapy” because when I came to work from the gym I was happier. Then I was just happier all the time. My clothes started to fit better. My back pain started to decrease. Everyone who works there says hi when I get there. I brought my MOM in to meet my trainers when she was visiting. Its become a part of my life.

I got excited.

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It only seemed rational to take it up to three times a week. 

The amount of money spent on the training sessions didn’t seem like a big deal as clothes that haven’t looked right in years are now slightly loose in that way that makes me feel AMAZING (like I didn’t buy them in a size too small hoping to lose five pounds :)
 
And now its been four months of being at BSF. I have lost 15 pounds but it feels like more because I am toned and for the first time in my life I feel strong. And its not the kind of weight you lose when you crash diet, its the kind of weight that stays off forever because I have been gaining a sh*tload of muscle along the way.

Running a restaurant in NY means I am always eating something, trying new menu items, tasting wine and liquor for the list (yes it is a rough life) but for the first time ever I am not worried about gaining weight as I know three times a week I am going to walk into that gym and get a work out I would never be capable of pushing myself through alone.

Every week I think its going to get easier and every week the trainers take it up a notch. Its the never ending challenge that I am grateful to have discovered. #gamechanger”

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Thanks Sarah for your awesome feedback! BSF is ecstatic to play such a huge role in your fitness journey. Keep training hard!