21 Questions with BSF’s New Coach, Ava!

To help BSF’s clients get to know Ava better, we played 21 questions with her. Find out who her fitspiration is, where she grew up, her favorite training style and much more here!

1. How did you first hear about BSF?

I followed some of the trainers on social media, and a mentor of mine in the fitness community told me to check out the gym.

2. What made you want to work in the health and fitness industry?

I’ve been an avid exerciser my whole life. As a past dancer, I’ve always been fascinated by the ways in which our bodies can change and adapt as a result of the lifestyle changes we make. its really cool!

3. Where can we find you in between teaching classes and training clients?

Hanging out with friends or watching Cleveland sports teams.

 

4. What do you do when you’re feeling unmotivated to workout?

How good I’m going to feel after its over. Exercising wakes me up and makes me feel energized – it’s practically a form of caffeine for me.

5. What does your typical workout look like?

I typically tend to do my workouts “circuit style”. I love a good full body HIIT workout.

6. What is your morning ritual?

Get dressed, eat, coffee, go to work. There’s usually not much time at 4:15am.

7. What will we never find you working out without?

My camelback water bottle and my apple watch.

8. What do you do to relax?

Watch TV or hang on the couch. I usually light a candle and make tea to set a mood.

9. What do you tell clients who are intimidated by working with a personal trainer?

At the end of the day, they’re working out in the best environment! No one is judging them, and the only person that’s really focusing on them (the trainer) is their biggest cheerleader. We all want our clients to succeed, and they really are taking the best action to do it.

10. Who is your “fitspiration”?

My dad. My dad has always loved going to the gym. He’s 61 years old and he still meets his buddies every morning at 5:50 am to work out. They call their workout “Walrus” (spin off of the Navy Seals). If i’m that committed when I’m 61, I’ll be happy.

11. Favorite cheat meal?

Pizza. Hands down.

12. Favorite NYC restaurant?

Not sure if this counts, but the idea of Seamless still gets me every time. I’m from the midwest, so the idea that sushi can be ordered and delivered to my door via smartphone in less than 30 min is absolutely mind boggling.

 

13. What’s your biggest pet peeve?

Waiting. I’ve turned into such a New Yorker. 

14. What does your typical Saturday look like?

Training and hanging out with my sister and nephew.

15. What would you do with one extra hour in the day?

Sleep an extra hour…

16. What did you want to be when you were growing up?

A professional dancer.

17. What was your nickname growing up?

“Avz”

18. What celebrity would you love to train and why?

Justin Timberlake. And because he’s amazing.

 

19. What is your favorite song to workout to?

Currently, “Kill The Lights” by Alex Newell (with Nile Rodgers)

20. What will we find in your gym bag?

It’s pretty much a survival kit. Everything ranging from my computer, to face wipes, to mini bands, to lacrosse balls to roll out my muscles.

21. What is the best advice you ever received?

“One day at a time”

Starting today, Ava is coaching semi-private training, private training as well as BSF classes! Get your chance to train with Coach Ava HERE! Classes your thing? Sign up HERE.

21 Questions with BSF’s New Coach, Ivana!

To help BSF’s clients get to know Ivana better, we played 21 questions with her. Find out the celebrity she’d like to train, her story before becoming a coach, her best advice, and much more here!

1. How did you first hear about BSF?

Almost 3 years ago, my best friend and I found BSF when we were looking for a new class to take together.  At first, I only took classes because I was a little nervous to work with a Coach but within a few months, I started semi-private training with Fran and it completely changed my perspective on fitness…so much so that I wanted to become a Coach too!

2. What made you want to work in the health and fitness industry?

I recently quit my full-time job in hospitality to focus fully on fitness and coaching. Working with a client to reach a fitness goal or hit a PR is such a satisfying feeling. My main goal is to continue to help people move better, lift heavier, and overall, feel stronger.

3. Where can we find you in between teaching classes and training clients?

Eating…now that I’m always on the move, I find myself starving ALL. THE. TIME.

4. What do you do when you’re feeling unmotivated to workout?

I’ll find a friend to come with me so there’s accountability.

5. What does your typical workout look like?

Mostly strength and resistance focused (similar to our LIFT classes) with occasional cardio mixed in.

6. What is your morning ritual?

I am such a breakfast person: coffee, eggs, and catching up on emails.

 

7. What will we never find you working out without?

A towel for all of the sweat.

8. What do you do to relax?

Read (I love thrillers!) or go for a walk. Also, eat…

 

9. What do you tell clients who are intimidated by working with a personal trainer?

There’s a misconception that variety (taking all different kinds of classes, jumping from studio to studio) is better for overall fitness but the truth is, if you really want to see long-term changes in your body, you need consistency. Personal trainers develop programs that are based on YOUR goals, with an emphasis on reaching them in a safe and effective way. We also really focus on educating the client so that they can feel more knowledgeable and confident when working out on their own.

10. Who is your “fitspiration”?

Beyonce or Blake Lively

 

11. Favorite cheat meal?

I have a ridiculous sweet tooth. Ice cream, pastries, candy, cake…you get the idea.

12. Favorite NYC restaurant?

Bunker, in Williamsburg.

13. What’s your biggest pet peeve?

People that take themselves way too seriously.

14. What does your typical Saturday look like?

The epitome of Netflix and chill. Documentaries are my new favorite.

15. What would you do with one extra hour in the day?

Spend more time outside, especially if it’s sunny and warm.

16. What did you want to be when you were growing up?

A doctor.

17. What was your nickname growing up?

Vonnie, Von, Vonsicle.

18. What celebrity would you love to train and why?

Serena Williams because we could lift some serious weights!

 

19. What is your favorite song to workout to?

I always enjoy a good 80s remix!

20. What will we find in your gym bag?

Lotions and potions…I love all kinds of cleansers and creams.

21. What is the best advice you ever received?

Actually, it’s a quote from Jen Sincero: “Time wasted rationalizing the mediocre could be time spent creating the magnificent”

Starting today, Ivana is coaching semi-private training, private training as well as BSF classes! Get your chance to train with Coach Ivana HERE! Classes your thing? Sign up HERE.

21 Questions with BSF’s New Class Instructor, Bethany!

To help BSF’s clients get to know Bethany better, we played 21 questions with her. Find out how favorite hear meal, personal “fitspiration”, favorite workout song, and much more here!

1.How did you first hear about BSF?

To be honest I don’t remember. I first took a class here through Classpass over a year ago when I was just visiting NYC from college!

2. What made you want to work in the health and fitness industry?

I have been seriously into fitness and health for over 10 years. I’ve always played sports and been active so I love moving my body. I also was a coach for many years so becoming a group fitness instructor in college was an easy transition for me.

3. Where can we find you in between teaching classes and training clients?

I also am a cycling instructor at Flywheel so being active between teaching is big for me. When I am not working out I love to explore NYC—mostly through food. I love checking out new places and restaurants I haven’t tried before. I also really love love lounging in my apartment and doing NOTHING.

4. What do you do when you’re feeling unmotivated to workout?

When I don’t want to workout I just get myself out the door. Sometimes it’s hard to push yourself in class but if I just leave my apartment and get to the gym/studio that’s half the battle. Once I’m in class I remember why I love this so much and how great it is for my body and mind and being able to push through just happens.

5. What does your typical workout look like?

Anything and everything (besides yoga and zumba). I love running (running NYC marathon this November!!) and cycling for cardio. I also love strength training and utilizing ketllebells, sandbags, and TRX in workouts. Anything that makes me feel strong I am all for.

6. What is your morning ritual?

Coffee, coffee, coffee…and more coffee.

7. What will we never find you working out without?

I am obsessed with staying hydrated and having water on me at all times (especially while working out)

8. What do you do to relax?

I am really bad at relaxing and struggle to sit down and do nothing sometimes. But I am trying to get into Epsom salt baths with a book.

9. What do you tell clients who are intimidated by working with a personal trainer?

Everyone starts somewhere and everyone has a different fitness journey. Trainers are completely understanding of this and really do want what is best for their clients.

10. Who is your “fitspiration”?

Jessie Graff

11. Favorite cheat meal?

A cheeseburger. Hands down.

12. Favorite NYC restaurant?

Jacobs Pickles

13. What’s your biggest pet peeve?

I get SO aggravated with slow walkers in NYC and people who just stop mid walk with a million people behind them. It makes me mad just thinking about it.

14. What does your typical Saturday look like?

Sundays I like to sleep in and have coffee. I usually do all my meal prep and errands Sunday afternoon and then I love ending the day with a run.

15. What would you do with one extra hour in the day?

Hmmm If I had one more hour I would probably get errands done. I feel like there’s always a million things to do.

16. What did you want to be when you were growing up?

I always wanted to be a teacher… then nutritionist.. then back to a teacher. In a sense I am a teacher today.

17. What was your nickname growing up?

A lot of my friends called me B. Some still do.

18. What celebrity would you love to train and why?

Ellen! I think I would just laugh the entire session

19. What is your favorite song to workout to?

I love anything with a good beat. I also love remixes and mashups.

20. What will we find in your gym bag?

A spare change of clothes, my planner, lots of food, water, and a headband.

21. What is the best advice you ever received?

I’ve received a lot of good advice regarding fitness and life especially recently with moving to NYC and starting new jobs. Find meaning behind your “why” and constantly remind yourself why you’re here in the first place.

4 Things You Need to Know About Bone Health and Exercise

Need to Know #1: What is Osteoporosis and How Many People are Affected by it?

Osteoporosis is the condition of having bones which have weakened to the point of being at risk of fracturing. It is estimated to affect 200 million people worldwide, most of them being postmenopausal women.

In the image above you can see how healthy bone has a very dense and strong matrix, while the osteoporotic bone has much larger holes which increases its risk of breaking.

Degradation of healthy bones is inevitable over time but you can have a much greater quality of life by building up as much Bone Mineral Density (the quantification of how dense and strong your bones are) before you begin to lose it.

Of course, you’re going to need to consume the building blocks of strong bones in order to grow them.  So, what foods can you eat to support your bone health?

 

Need to Know #2: What Foods can You Eat to Have Stronger Bones?

While most people think that milk alone will build strong bones, not many know that green fruits and vegetables also contribute to maintaining bone health. Green apples, green grapes and kiwis (along with the foods pictured above) contain Vitamin K which has been found to aid in preventing osteoporosis.

However… while the research has been conflicting supplementing Vitamin D, Calcium, and Vitamin K whether in pill or powder form is not proven to build stronger bones.  According to recent (2015) meta analyses these vitamins and nutrients need to be taken in from whole foods, not lone supplements.

Drinking whole milk allows you to absorb the Vitamin D because Vitamin D (along with A, E, and K) are fat soluble vitamins. Meaning, our bodies CANNOT absorb them unless they are eaten with fatty foods, such as eggs or other animal products.

So, the next time you’re eating kale make sure to eat some chicken with it (or some bacon, it’s ok if you eat bacon once in a while).

By this point you’re probably wondering, “But what about exercise?”

 

Need to Know #3: What About Exercise?

Exercising as little as once a week has a positive effect on bone health! But, what if your time is limited? What if you’re in a risk group and want to maximize your bone density before it starts to degrade? Is your training the best it can be to help you reach this goal?

As you can assume, lifting heavy weights and engaging in high intensity resistance training puts stress on your bones, tendons and ligaments.  This stress acts as a stimulus which tells your body that you need to have sturdier bones and (if you are well-nourished) will result in greater bone mineral density.

And yet, strength training is only the second best method found for building stronger bones.  The best method of training is actually Power Training.  Power training involves explosive movements and absorbing a fair amount of impact.  You can perform explosive movements and absorb impact without weights by jumping, sprinting and changing direction, or performing other plyometrics.  However, you’ll get the greatest stimulus to get stronger (muscles and bones) by performing power training with weights.  The Power Clean is my favorite example, and is pictured below.

(Important: Don’t perform any complicated exercises like the power clean unless you’ve had a coach teach you the proper form)

Need to Know #4: So, What Should You Take Away From This?

To highlight the importance of the more critical points be sure to get your vitamins from whole foods instead of pills; be sure to add some power training to your training regimen; and obviously, spend less time sitting.  Sitting is the new smoking, and the more time you spend at rest the weaker your bones will get.  For the sake of your physical health break up your day by exercising.  If you work a sedentary desk job make the effort to get out of your chair and walk around for just ten minutes.  

None of us are perfect and no one expects you to be perfect, but if you can commit to one of the key points of this article and nothing else, that’s at least something. Make small commitments, build up some momentum, and slowly get better and better.

 

-Coach Andreas

Two years ago my Bedstemør (Danish for Grandma) fell down and broke her wrist.  She then went to a doctor in the emergency room and if you’ve ever been to a Danish hospital, you’d know that all the new doctors are put in the ER so they can learn about all different sorts of injuries people come in with.  Unfortunately my Bedstemor got a very new doctor and had her broken wrist set improperly. She then had to go back to find a better doctor who could then set her wrist again(which was very painful as you can imagine) and then had to spend months recovering.

As a Certified Strength and Conditioning Specialist I know what could have been done to prevent all of that from happening.  However there is a worldwide stigma that women shouldn’t lift heavy weights, or that weightlifting is only for big dumb guys who lift things up and put them down.  My greatest accomplishment of last year was getting my mom to sign up for personal training and give her a chance to avoid the scenario her mother was forced to go through, while also reaping all the other benefits that come with exercise.  I hope with this article and my continued work in the fitness industry I can help more people take preventative action to improve the quality of their lives.

Interested in training with Andreas? Click here for more information on how you can get scheduled with a strategy session.

I Don’t Believe in Motivation!

How do I stay “motivated”?

Recently, many have asked how do I stay motivated all the time.  There must  be a secret potion or pill you can take to remain motivated.  In reality, I don’t believe in motivation.  It is not about being motivated but living a healthy lifestyle.  It is about making training and eating well apart of your life. When those habits become as automatic as brushing your teeth, who needs motivation?

How do we get there? Where do we start? It sounds difficult! When we’re overwhelmed, we tend to continue the same vicious cycle we’re on. However, I am here to help break that cycle and provide some direction on ways of creating healthier habits that are apart of your life like brushing your teeth.

 

Find your WHY!

The best way to get started is finding your WHY. We all want to be healthier, to feel better, to move better but why? What is your purpose? Ask yourself these questions and dig down deep to create a strong connection to becoming a healthier you.  Creating a specific and intrinsic why will form a greater connection and will result in a lasting habit.  Do some digging and create an internal why as opposed to using punishment or rewards to keep you “motivated”.

Find what will make you happy and what is important to you, not your coach or the person working out next to you, but you! By looking inside you will be reminded of what you want, as opposed to what everyone else wants.  Making a specific connection to your “why” will keep you focused as the new habit develops (99U.com).

 

How to put your WHY into action:

Now you have your WHY (a reason behind a new habit), let’s make it lasting! How do you make it automatic, a part of your daily routine, how long will it take? Any change to your daily routine will be challenging because there are several distractions and you’re breaking something that is already automatic. Instead of throwing out certain habits to replace new ones, create behavior changes to the already existing habit.  Sticking to a new habit will be easier if you incorporate it to your current routine.  Multiple studies confirm this to be successful when developing a new habit. For example, your new habit might be to “eat breakfast with my coffee”. Instead, try “with my coffee, I will eat an apple & oatmeal.” You are no longer relying on will power but connected your new habit of “eat breakfast” to a current habit “morning coffee.” Start out with a small habit you are connected to.  It will take daily practice but living a healthier and happier life is worth it.

Interested in learning how to make habit changes? Email us at BodySpaceFitness@gmial.com to take advantage of Precision Nutrition Counseling with one of our coaches!


Creating a new habit takes time and it is important to remember the process. It takes an average of 66 days to create a lasting habit not the 21-day myth.  This is according to new research by Phillippa Lally and colleagues from the Cancer Research UK Health Behaviour Research Centre based at UCL Epidemiology and Public Health. The team of researchers completed a groundbreaking investigation on how people form habits.  The research explains key factors in creating new habits and breaking old ones (http://www.ucl.ac.uk/). The research found that it took people an average of 66 days to reach a point of self automaticity to perform the new behavior.  In the beginning visualize yourself performing the new habit automatically and connect an emotion to it.  How will you fill when this new habit becomes as routine as brushing your teeth? This will also help you focus on developing the new behavior.

Making changes that you want require time and commitment but as habits become routine, you will no longer need to rely on motivation.  As you continue to develop healthy habits, remember to be kind to yourself and to take one day at a time (APA.org).  It will be challenging, but you can do it.  You deserve to live life ane healthiest and best version of you. Be specific, be patient and enjoy the process to creating a healthy lifestyle free of motivation.

 

~Coach Sarah

Meet Coach Sarah on the turf Wednesday and Friday evenings. Click here to schedule with her!




Resources:

American Psychological Association. 2017. Making Lifestyle Changes That Last. http://www.apa.org/helpcenter/lifestyle-changes.aspx

Gregory Ciotti. 2017.  5 Scientific Ways to Build Habits That Stick. http://99u.com/articles/22557/7-habits-of-incredibly-happy-people

University College London. 4 August 2009. How long does it take to form a habit? http://www.ucl.ac.uk/news/news-articles/0908/09080401

 

21 Questions with BSF’s New Trainer, Alyssa Exposito!

To help BSF’s clients get to know Alyssa better, we played 21 questions with her. Find out how she teaches her clients how to deadlift, her personal “fitspiration,” favorite workout song, and much more here!

1. How did you first hear about BSF?
I met Kelvin at a fitness event and we bonded over being alum’s of the []_[] (The University of Miami).. the rest was history! I knew he’d be my coach.

University_of-Miami_logo
 

 

 

 

 

 

 

 
2. What made you want to work here?
The family environment. From clients, coaches, front desk staff, everyone was just so close and I knew immediately this was a team that cares about each other and always strives to get better.

3. Where can we find you in between training clients?
Either lifting something heavy, running, or reading. Being back in school means #nevernotreading

4. What will we find in your gym bag?
Whey Protein, water, 2 pairs of outfit changes, a biostat book (see previous answer) and Justin’s dark chocolate peanut butter cups (da bomb.)

5. What do you do when you’re feeling unmotivated to workout?
I watch Eric Thomas’ speech, “How bad do you want Success?” Gets me going every.single.time. Watch it.

6. When you’re planning out a class, what do you think about?
How can I make the program both effective and challenging, all while making it a fun experience. At the end of he day I want to connect to clients to ensure they trust me and want to come back.

7. What is your favorite exercise to do?
Deadlifts (with a donut on the side)

8. What is your favorite exercise to teach?
Deadlifts. Most people aren’t familiar with picking things up with their legs and not their back. When you say “Take your ASSets to the back wall”, everyone immediately chuckles and knows what to do.

9. What will we never find you working out without?
Iced Coffee.

10. What do you do to relax?
Sit and read on my roof, lay on my yoga mat and not do yoga, or binge Netflix.

11. What do you tell clients who are intimidated by working with a personal trainer?
To choose one they feel the most themselves and comfortable with. In a lot of ways, a personal trainer should be, and most likely will be, more than just a personal trainer. They truly are people who will become so close to you, helping, guiding, and watching you progress.

12. Who is your “fitspiration”?
Not sure I only have one, but any strong bad-ass lady. The best part is, I don’t have to search far.. we have 3 at BSF!

13. Favorite cheat meal?
Oh my, I can only choose one? I am a sucker for chicken wings and FRIES. I will judge a restaurant off their fries sometimes harsher than the food. Terrible, I know.

14. Pre-workout fuel?
Iced Coffee / Banana and PB

15. Post-workout fuel?
Justin’s dark Peanut butter cup!

16. Personal theme song?
Such a hard one! It depends on the day, right now Backseat Freestyle by Kendrick Lamar.

17. What did you want to be when you were growing up?
Brain surgeon. Neuroscience is still my favorite.

18. Celebrity doppelgänger?
I have gotten so many randoms that I don’t even see it. What do you think?

19. What celebrity would you love to train and why?
Jim Carrey; because I’m sure when I’d tell him to take his “ASSets to the back wall” he’d reenact the talking butt scene from Pet Detective.

JimCarry

 

 

 

 

20. What is your favorite song to workout to?
When I’m lifting I’ll listen to anything Kanye West. When I’m running, anything Mumford and Sons. Weird, I know but the heavy acoustics give me rhythm for my cadence.

21. What is the best advice you ever received?
Where there’s a will there’s a way. Something my mom always reinforced on me growing up. It has been sort of a measure for me to know when I really, really want something. It’s a willingness to go after it, and find out how, but also what I’m willing to sacrifice to get it done.

21 Questions with BSF’s New Trainer, Stephany Bolivar!

To help BSF’s clients get to know Stephany better, we played 21 questions with her. Find out what she tells clients who are intimated by working with a trainer, her personal “fitspiration,” favorite workout song, and much more here!

1. How did you first hear about BSF?
I met Eddy through a Crossfit training facility in Astoria, then we ran into each other on the train one day, he told me about Body Space Fitness and we exchanged info. The rest is now history!

steph crossfit
2. What made you want to work here?
I love the energy here! Everyone is really friendly and even the members seem excited to be here, which is great to see!
3. Where can we find you in between training clients?
Once it is warmer outside (hopefully soon), either at the park reading a book or there is an outside movie night by my apartment in Astoria I love!
4. What will we find in your gym bag?
My lifting shoes, VooDoo floss band, wrist wraps and a lacrosse ball.
5. Favorite athletic brand?
Lulu (Lemon), of course!
6. What do you do when you’re feeling unmotivated to workout?
Watch really cheesy inspirational videos on YouTube.
7. When you are planning out a class, what do you think about?
How can I make everyone more excited to come in next time because they had so much fun?
8. What is your favorite exercise to do?
Squatting and snatching.

10285814_10152067852622471_2260645991455469631_o   10708552_789800384398992_5484449306961296391_o
9. What is your favorite exercise to teach?
Squatting or deadlifting. Both are very essential for the human body and typically, people don’t know how to do it without hurting themselves. I love teaching people how to do it correctly.
10. What do you do to relax?
Netflix or read.

netflix-logo
11. Perfect Sunday afternoon activity?
Church and then coffee, preferably outside.
12. What do you tell clients who are intimidated by working with a personal trainer?
I tell them I am on their team. I’m not here to beat them up but to make them better!
13. Who is your “fitspiration”?
Camille Leblanc-Bazinet, a Canadian crossfitter.
14. Celebrity doppleganger?
Everyone says I look like Selena (Quintanilla, not Gomez. Ha!).

Selena-selena-quintanilla-perez-14697285-1782-2560
15. Favorite cheat meal?
A burger with the works.
16. Pre workout fuel?
Avocado and fruit.
17. Post workout fuel?
Sweet potato and coconut water.
FullSizeRender(7)

18. What did you want to be when you were growing up?

An astronaut. I find stars and space so fascinating!
19. What celebrity would you love to train and why?
Ryan Reynolds or Ryan Gosling…so I have an excuse to touch their butts!

tumblr_ludo3ocFaP1qzbk2bo1_500
20. What is your favorite song to workout to?
Roar by Katy Perry. I don’t know why but that song gets me GOING!
21. What is the best advice you ever received?
“Life is a journey, not a race.”