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Home About Workout Results Press Blog Resources Inform FitnessMore Time For What You LoveWe believe in SLOW and you will too when you experience the benefits of our once a week 20-minute workout.Learn More
Is This for Me?Personal training studio for busy people who want optimal results in minimal time.
You want to get or stay fit. You don’t want to give up your valuable time and take up residency at a gym. You prefer to avoid crowds, amped-up music, and wall-to-wall mirrors. Well then, we could be a perfect fit.
We can help you improve your energy, improve muscle tone, build strength, and reduce flab with an effective conditioning program requiring a minimal amount of time. We can reduce your total gym commitment to just once a week with an intense 20-minute workout and help you get the results you desire. Sounds ideal doesn’t it?
If you don’t believe that this is possible, watch the video on the right of Barbara Walters as she explains how she hates to exercise but is committed to working out with Inform Fitness. Then watch the independent comparison run by 48 Hours and Leslie Stahl’s commitment to the Power of 10 Workout with InForm Fitness. We invite you to explore and learn more about Inform Fitness and the Power of 10 workout but why wait, call for a free consultation today. Find out more about the Power of 10 and explore if it is right for you. MORE
Inform Mobile GymAvailable To Travel To You
Helping you meet your goals is so important to us that we went and got a bus. We’ve specially retrofitted the 27-foot bus with customized equipment and generator powered air conditioning for your comfort. Imagine the convenience when we pull right into your driveway just so you can get your weekly 20-minute workout with one of our experienced Inform Fitness Trainers. FIND OUT MORE The Viewwith Barbara Walters CBS 48 Hours NewsInvestigative Report with Leslie Stahl 201 E. 56th Street, New York, NY 10022 / 212.755.9895 © 2012 Inform Fitness – All rights reservedAbout
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About
We are a personal training studio, specially designed to work with people who have busy schedules but desire optimal results.
Founded by Adam Zickerman, author of the New York Times’ best selling book, Power of 10, Adam has taken slow resistance training to a new level of achieving results. Each trainer at InForm is prepared to design a workout specific to your needs and and ready to guide your sessions to help you achieve your goals, be they losing weight, improving your strength, achieving a healthier life, or all of these.
The InForm Fitness centers practice the Power of 10, which is a revolutionary workout that takes no more than 20-30 minutes and only is required once a week. Although this flies in the face of conventional ‘wisdom’ there is solid research and client successes that proves this is the ultimate exercise no matter what your goals. The exercise is safe and efficient. The results are the proof that this is the only exercise you will need. The philosophy includes recommended rest in between sessions and a healthy diet. The website provides guides for eating healthy and each trainer is available to discuss your life style to help you make healthy choices.
Explore the workout and the results, read the testimonials from some of our clients – and of course watch the videos that have Barbara Walters and Leslie Stahl talking about the Power of 10 and InForm Fitness. Then book a consultation.
InForm Fitness’ headquarters is located in the heart of New York City, with locations in Massapequa, NY and Lehigh Valley, PA. We’ve recently introduced a Mobile Gym that is now available in Long Island while calling the Hamptons its home. We are growing and planning more locations in the future so sign up for our newsletter to stay InFormed.
We’ll Come To You
Spending the summer out in the Hamptons? Can’t make it back to the city for your weekly workout? Not a problem.
InForm Fitness now has a Mobile Gym. We’ve specially retrofitted a 27-foot bus with customized equipment and generator powered air conditioning for your comfort. Imagine the convenience when we pull right into your driveway just so you can get your weekly 20-minute workout with one of our experienced Inform Fitness Trainers.
We’re available starting this summer in the Hamptons and surrounding area. All you have to do is schedule an appointment.
Mobile Gym
Schedule a private lesson or invite some friends and have a Power Party, we’ll be offering group discounts. To find out more, give us a call at 212-755-9895 or send us a message from our CONTACT US page.
Adam Zickerman
Having spent his youth and early adult years playing sports and working out religiously, Adam experienced the pros and cons of many workout programs. His educational pursuits were focused on Biology and other sciences. Adam wanted to know and experience his own Biology and push himself to his limits.
So it came as no surprise that after discovering the amazing results from a slow motion fitness system that he dug in deeper and ultimately, Adam Zickerman has made his career teaching people how to get more fit in less time than they ever thought possible.
Starting out in a Long Island basement tinkering and refining both equipment and technique, InForm Fitness was born.
Today, Adam is the founder and owner of the InForm Fitness Studios where he and his specially trained team deliver the Power of 10 program that inspired this book. Adam has appeared on numerous television shows, as well as in feature stories in national magazines. His Power of 10 clients include media celebrities, athletes, doctors, business professionals, moms, and office workers – all of whom share the desire to get and stay in shape for healthier, happier lives.
Read the Book!
Power of 10 is the revolutionary slow motion fitness system that will transform your body and the way you think about exercise, rest, and nutrition forever. Imagine a fitness program so powerfully effective, you can:
Work out 20 to 25 minutes, once a week, for maximum strength, fat loss, and fitnessFollow a nutrition plan that doesn’t permit hungerRest your way to successEliminate painful injuries, no matter what your age or experienceFinally begin a program that even the busiest, most stressed-out person can follow with hardly a break in schedule or change in routine Power of 10
This book’s not just smart, it’s refreshingly funny! Power of 10 makes me stronger. Adam’s program works. --Leslie Stahl
The following is an excerpt from Adam’s book, The Power of 10:Here is the secret I found. Over the years, I realized that everyone possesses one key asset like I do, and I suspect you do too, unless you are hooked up to a heart-lung machine: everyone has 20 minutes to make themselves healthy, once a week, two-thirds of an I Love Lucy rerun.
And I’ll say without exaggeration – of the many breakthroughs associated with Power of 10′s advanced from of exercise that you’ll find in this book, this aspect turns out to be the most important breakthrough of all: POWER OF 10 IS SO FAST, CONVENIENT, SATISFYING AND SAFE, YOU SIMPLY WON’T WANT TO QUIT. IT’S QUIT-PROOF.
As any Power of 10 user will tell you – this fact alone makes Power of 10 the revolution that it is. Because no fitness program, mo matter how great, can possibly work if you DON’T DO IT. I know how many exercise programs I’ve quit in my life after 3 weeks. What about you? Just imagine where you’ll be 3, 6, 12 months and years from now when you’ve got a world-class fitness program that you actually stick with? That you actually look forward to after 5-7 days off? You’ll be in buff-land, that’s where you’ll be. And you’ll never want to go back.
THE 1-2-3 OF POWER OF 10
Power of 10 is made up of three parts I call “The Three Pillars,” which together make it a program for total body health and fitness. Each pillar is critical enough to have its own section in this book. The 3 Pillars are:
1. Exercise
2. Nutrition (and the one I consider our secret weapon because it’s hardly mentioned in other fitness programs, yet it’s crucial as Pillar 1 or Pillar 2)
3. Rest & Recovery- trying to build a healthy body using quality exercise and nutrition, without quality rest and recovery, is like building a house without a foundation. Believe it or not, it’s during rest that all the positive changes happen. By its very nature and design, Power of 10, more than any other regimen, “positions” your body to get the rest and recovery it needs.
For those of you using the Power of Ten workout on your own, you can download the InFormFitnessChart referenced in the book – we think it will help you stay on track to reach your goals.
ORDER YOUR COPY TODAY
Workout
You Need To Exercise
We hear it everywhere from family and friends, doctors and consultants, and even from that little voice that comes from within – You Need To Exercise More.
Maybe you’ve joined a gym, hired a trainer, gone to some classes and bought some bands or weights to try at home. But have you found a program that you can stick with and that is delivering the results you desire?
Well we’d like to warmly welcome you to InForm Fitness’s website because we think we’ve provided a lot of valuable information that could change your life – in a way you would never believe possible. We recognize that this might sound a bit dramatic but it is true.
For starters, let us answer some of the questions you might have that will help you decide on your own if this program is for you. Then check out How it works, and the reasons we use a slow method and advocate that you only do this exercise once a week for 20 minutes – that’s correct, that is not a typo – once a week for 20 minutes.
Learn not only why we promote rest in between visits but discover how resting will actually work towards meeting your goals. When we say this exercise is for just about anyone – at any age – in any condition, we really meant that – especially if you are pregnant.
But if the thought of going to a gym still has you thinking this workout isn’t going to work out, we’re confident that you’ll find our facility is no ordinary gym and we think you’ll love it here.
Is This For You?
Wondering If The Power of 10 Workout Is For You?
While we believe that anyone, at any age can and should do the Power of 10 regime, we recognize that this might not be for you.
But first, if you are thinking that you are too old, too weak, too out of shape, pregnant or suffering from an aliment, and so you shouldn’t work out – we say Nonsense!
We do recommend that if you are pregnant or suffering from an aliment that you check with your doctor first. Once you’ve gotten the thumbs up, then stop in for a free consultation. We’ve been having great success with young adults in their 20′s, seniors into their 90′s, and every age in between. Our clients range in their overall condition, each achieving success. Yes, we weren’t exaggerating we have clients in their 90′s! We interviewed one of our 90+ year old clients and shown you her routine in this video.
So, let’s get down to the hard core decision making process.
Think about all the reasons you don’t go to the gym now, or why you don’t use that equipment sitting in the back room that is working hard at collecting dust. Let’s see if some of these reasons pertain to you:
You simply don’t have the time.You don’t like to exercise.You don’t know where to begin or if you are doing things properly.You find the gym atmosphere unpleasant.You never were or no longer want to be an exhibitionist when you work out.You don’t want to start and yet another program you won’t stick with.That’s fair and we can relate. Better than relating however, is resolving. And InForm Fitness removes the barriers that prevent you from getting strong and healthy and living a full and active life. So, let’s address your concerns one at a time.
Our program requires a commitment of once a week for 20 minutes. That’s it. We are pretty sure that you can manage that.You don’t like to exercise probably because of the long, arduous, and uncomfortable programs. Even if you still don’t like to exercise, we’re pretty confident that you will suffer through the 20-minutes once a week after seeing and experiencing the results.You don’t know where to begin or if you are doing it properly is overcome at InForm Fitness as you will always be guided through each session by one of our specially qualified trainers.You find the gym atmosphere unpleasant. Our facility is no ordinary gym and the entire design has been carefully thought through with your comfort in mind.You never were or are no longer want to be an exhibitionist when you work out. Our facility is geared to only handling a few private clients at a time. You will never be on display at InForm Fitness.
You don’t want to start and yet another program you won’t stick with. Our experience has shown that with the minimal amount of time and the maximum results you gain that this program is Quit-Proof. Our clients are long-term and that is testimony to their continually achieving their goals with our program.So, no more excuses, schedule a consultation today – it is free of charge and there is no obligation – so there is no risk but a lot of rewards if you join InForm.
How It Works
The World’s Most Efficient Conditioning Workout
Slow Down and Load UpWe lift weights slowly!
We reduce the speed of each repetition to a snail’s pace, a cycle of 10 seconds up and 10 seconds down, with no rest between.
When you slow down repetitions, your muscles are forced to work harder, unable to rely on momentum to propel movement. And, because your movement is less herky-jerky, the risk of injury is reduced.
InForm Fitness is home to the Power of 10 – a high-intensity, slow motion, resistance training workout that provides an entire week’s worth of exercise in 20 minutes.
The Power of 10 philosophy is not only sound clinically but remarkably effective.
– Fulton C. Kornack, M.D., Clinical Faculty in Orthopedic Surgery, Harvard Medical School
Only five to seven exercises complete a total-body workout, when performed using our specialized equipment with one of our Power of 10 certified trainers. We guide you through each set of exercise so that the weights are lifted in slow but continuous movements, until the point at which the muscles can no longer perform. This point is called muscle failure.
It may sound easy, but rest assured – it’s not. The goal is to work the muscle to the point of complete exhaustion,[omission] by using high-intensity resistance and a focused, slow-motion technique – 10 seconds to lift the weight and 10 seconds to lower.
More MuscleOur focus is on building and maintaining muscle, because, as we age, we lose lean muscle mass. Lose of lean muscle can result in obesity, diabetes, osteoporosis, chronic pain, and an alarming variety of other health problems.
Building muscle is the best way to proactively combat these problems, as well as supercharge your metabolism and increase cardiovascular endurance. If your “get up and go” has gotten up and gone, then resistance training is the way to go starting now – and the Power of 10 workout is the safest and most effective way to resistance train.
You’ll see and feel the results in as little as a few weeks, but the benefits of maintaining your program will last a lifetime.
More Muscle for Less HustleYou work one-on-one with a personal trainer to do five to seven exercises on custom-designed machines for 20 minutes just once a week. That’s how little time it takes to keep you strong and vital so that you can enjoy an active lifestyle! InForm Fitness is the ideal personal training studio for anyone who wants to get in optimal shape without putting in long and tedious hours at the gym.
After your workout, we advise a resting period of at least 4 to 7 days. During this recovery time, your body will actually build thicker and stronger muscle fibers. This concept is supported by real science and was recently noted in the Journal of Physiology among many other highly accredited publications. The recommended resting period allows your body sufficient time to recover while still burning fat. Also, your already busy schedule is gifted with more free time to live your life to the fullest and participate in the activities that bring you pleasure and joy.
Why Slow?
The Three Benefits of Slower Resistance Training
YOUR SAFETYSlow lifting reduces the forces that commonly cause injury to your joints, muscles and connective tissue.
EFFICIENCYSlow lifting reduces momentum, which requires the muscle to do most of the work. As a result, muscle failure is reached in a minimum amount of time thereby giving you a more efficient workout. When you can no longer move the weight, the stimulus for muscle growth has begun.
RESULTSArmed with the knowledge that you can train without injury, you will have the confidence to push your muscles to the required level of fatigue, making your workout more effective.
I really don’t enjoy exercising but I love the benefits of feeling fit, being strong and having energy. I’ve got all three in abundance thanks to InForm Fitness, where I’ve been exercising for only 20 minutes a week for the last year and a half. It’s not magic—it’s hard, controlled work—but for only 20 minutes a week! Amazing but true. - LIDA ORZECK, OWNER, HANKY PANKY
Why Rest?
Why is rest and recovery such a critical aspect of the Power of 10 workout?The Power of 10 workout and rest are the yin and the yang of muscle building. It’s a physiological fact that your body needs sufficient time for rest and recovery. You need to eat well and strength train, but you also need to sit back, relax, and let your body do what it needs to do, if you want to meet your goals.
Once you have worked your muscles to the point of true muscular failure, those muscles require sufficient time to repair and restore torn muscle fibers and build new muscle mass. This process can be enhanced only with proper nutrition, hydration, and the luck of genetics. The best thing you can do is rest and recover after a workout.
How long should I rest before working out again?Most people believe that going back to the gym after two days of rest in between workouts is perfectly safe. Not true!
If you’re pushing your muscles to the point of total muscle failure (as you should), your body needs to rest for much longer than a paltry two days. In fact, some of the critical repair work that must occur in muscles post-exercise doesn’t even begin until well past the two-day mark. You should allow yourself at least five days of full recovery, if not more.
Is there such a thing as too much rest?Absolutely. Muscles do atrophy, and for optimal results, you want to continually build muscle and maintain what you’ve built. Ideally, you should rest for 5-7 days, and then work out again. You and your InForm Fitness personal instructor can decide what the right amount of rest is for you.
Pregnancy
Can I Exercise While I Am Pregnant?
All pregnancies are different, and before you make any decisions regarding your pregnancy and exercise you should check with your doctor first. Once your doctor has cleared you for physical activity, sensible exercise is terrific conditioning for giving birth.
Labor and delivery are extremely strenuous, and the best way to prepare for them is not to lie on the couch, but to train like an athlete would for any major event. Often, women allow themselves to become extremely unconditioned during pregnancy. This is a mistake, and can lead not only to a more difficult labor, but also to a more arduous recovery after the birth of your child.
We’ve had several clients who worked out with us until the middle of their eighth month with extremely positive results. If your doctor says it’s all right for you to exercise while pregnant, then do it. You won’t regret it.
How Soon After Giving Birth Can I Resume My Weekly Workouts?
Individual recoveries may be different, but most women can feel confident resuming their previous level of exercise six weeks after giving birth. Once again we encourage you to check with your doctor first.
Workout Results
Safe Efficient Exercise
When we talk about InForm Fitness and the Power of 10 method we are talking about a scientifically proven method to get the optimal results in minimal time. And because of the method employed, it is also the safest exercise you can perform.
It is safe for most anyone at any age or stage of life. The slow continuous motion of the Power of 10 resistance training prevents the abrupt motions that typically cause muscle tears, joint pains or dislocations. Because there is no jarring motion like what you experience in aerobics or running, there is no risk of damage to your bones or skeletal trauma.
It is efficient because this process takes your muscles into a state of failure quickly – this state of failure is necessary for your muscles to become stronger. The beauty is that as you build more muscle your body continues to burn calories long after you have left the gym. That is the height of efficiency.
The results speak for themselves and our clients describe their results best, which you can read on out testimonials page.
There are positive changes you can expect to experience ranging from staving off osteoporosis to improved bone density; weight loss and control over your insulin; cardio and even an improved golf game.
We invite you to explore the benefits of the Power of 10 workout offered at InForm Fitness and investigate our nutritional guide and healthy eating tips – we might surprise you here as well since we don’t believe in dieting but we do believe in a healthy diet.
Explore, learn, and schedule a free consultation right away.
Testimonials
For the 20 minutes a week I invest at Inform Fitness, I get back 20 hours of energy a week. I have never felt stronger or more energized in my life, but what is truly incredible is that it's only once a week. I also love the ridiculous socks Cary wears!— JOE TACOPINA, ATTORNEY
I am committed to this workout regimen for the rest of my life. When you learn about the reasoning behind this workout regimen, you will realize how much sense it makes. It’s so easy to get pumped up for a 20-25 minute workout and to use maximum effort. I used to blow off the gym all the time as I didn’t look forward to a 90 minute workout 3-
4 days a week. It’s the best workout anyone could possibly imagine. After most workouts, I literally struggle to walk down the stairs, or raise my arms, I am so physically exhausted. I am in the best shape I’ve been since graduating college.— RICK VAN BENSCHOTEN, MANAGING PARTNER, LENOX ADVISORS
Being a working, commuting mother of two, with some medical issues, I have little "me" time. I would set a goal to workout 3 times a week, and then feel disappointed when it didn't happen AND slightly guilty when it did happen. A friend told me about her once a week half-hour workout at INFORM and I thought I'd give it a try. My trainer was fantastic. He spoke to my doctors and created an appropriate workout that fits into my busy schedule and kicks butt! Thanks to INFORM, I'm stronger than ever and, at least I think, in the best shape of my life.— DIANNE VAVRA
I really don’t enjoy exercising but I love the benefits of feeling fit, being strong and having energy. I’ve got all three in abundance thanks to In Form Fitness, where I’ve been exercising for only 20 minutes a week for the last year and a half. It’s not magic—it’s hard, controlled work—but for only 20 minutes a week! Amazing but true.
Osteo
Can I Work Out If I Have Osteoporosis?
If you’re one of the eight million American women suffering from osteoporosis (or among the 44 million Americans at risk for contracting the disease), you may worry that any strenuous physical activity could cause a fracture or other injury. Surprisingly, studies show that one of the best things that you can do to counteract bone loss is to strength train!
The world-renowned Mayo Clinic advises those with osteoporosis to engage in low force strength training or other load bearing activities that will strengthen the muscle and bone, slowing loss of bone mineral, and to avoid high-impact cardio exercise such as jogging, or high force strength training. If you have osteoporosis, the best way to exercise is through slow, high-intensity strength training like the Power of 10 program – but talk to your doctor first.
Learn what the experts at the Mayo Clinic have to say on this topic.
And we can recommend Dr. Miriam E. Nelson’s book: Strong Women, Strong Bones
Quick Tip: Soda isn’t doing your bones any favors. If you’ve given up sugary soft drinks for your health, you’re on the right track—but even the diet stuff is proven to lower your bone density. In fact, in a recent study published in the American Journal of Clinical Nutrition, women who drank soda of any kind on a daily basis had bone density levels between three and five percent lower than women who only drank a can a month. Our suggestion, switch to water, and do your bones a huge favor.
Strength
We Can Improve Your Strength By Building Muscle
We all can benefit from strength building. If you are like most people, you’ve been faced with a task or a routine that gives you pause as you wonder if you are strong enough to accept the challenge. We all remember a day when we ‘could have’ and with the Power of 10 strength training, we think you still can.
I want to look lean and sculpted but not bulked up.Relax – and then start working out! Very few people are genetically predisposed to look like Mr. Olympia, and if you’re one of those very few, you probably already know it. The truth is, muscle always looks better than fat, and if you are looking for an aesthetic improvement as well as a healthy one, muscle building is still the way to go.
“Bulking up” is dependent on several variables, many of which are entirely genetic. Most people simply do not have the inherited traits necessary to develop the enormous muscles people have begun to associate with weight training, and in fact have inherited systems that guard against developing too much muscle.
Myostatin is just one of these biological mechanisms. Myostatin, also known as growth differentiation factor 8, abbreviated “GDF8″, is a secreted TGF beta protein family member that inhibits muscle differentiation and growth. Myostatin is one of a number of built-in governors in the human body that ensures your body is comprised of more than just muscle, so that you can survive during times of famine. Most people have enough myostatin in their system to avoid turning into the Incredible Hulk. If you’ve ever done any weight training and you aren’t already muscle-bound, you’re not going to be after Power of 10 – but you will be in much better shape.
Printed in the Journal of Physiology: A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms. This study demonstrates High-intensity interval training (HIT) induces skeletal muscle metabolic and performance adaptations that resemble traditional endurance training despite a low total exercise volume.
Diabetes
Diabetes is a group of metabolic diseases in which a person has high blood sugar, either because the body does not produce enough insulin, or because cells do not respond to the insulin that is produced.
This high blood sugar produces the classical symptoms of polyuria (frequent urination), polydipsia (increased thirst) and polyphagia (increased hunger). All forms of diabetes
have been treatable since insulin became available in 1921, and type 2 diabetes may be controlled with medications. Both types 1 and 2 are chronic conditions that usually cannot be cured.
Adequate treatment of diabetes is thus important, as well as blood pressure control and lifestyle factors such as smoking cessation and maintaining a healthy body weight.
How Can The Power of 10 Help With Diabetes?
Simply Stated – Better Insulin Control
If you are pre or destined to be a diabetic, there are many things you can to to stave off the disease. If you have diabetes already, the Power of 10 can help you get your diabetes under control.
To burn more fat, it’s essential to keep your blood sugar levels low. A Power of 10 workout will deplete your muscles of stored sugar, aka, glycogen, and in essence increase your muscles appetite for sugar.
In conjunction with a low-carbohydrate diet, and with your muscles sucking up any remaining sugar, insulin levels are suppressed – and that’s a good thing. It triggers your stress hormones, adrenaline, and epinephrine to activate a process to metabolize large amounts of fat (aka triacylglycerol) to be used for fuel. Too much blood sugar, however, derails this process. Your insulin will block fat metabolism and will instead direct that sugar to be stored as fat.
The combination of Power of 10’s high-intensity exercise and a diet low in carbs will help you shed fat as efficiently as possible and gain control over your insulin.
Cardio
It’s undeniable. Cardio is important. But just what kind of exercise promotes cardio health? Running, aerobics, high-impact training, spinning, and so on? True, these are all well-known cardio exercises. But for most people that’s a huge and unrealistic time commitment! And will you really go to the gym every day, and have you weighed the risks?
The Risk Of Too Little Cardio:If you bike, jog, or hop on the elliptical trainer, for one or two half-hour sessions a week, you may burn about 200-300 calories for that week. But, you certainly won’t build enough muscle to see an increase in your metabolism, and you definitely won’t burn enough calories to put a real dent in your fat loss. A pound of fat is 3,500 calories! Sporadic cardio simply doesn’t cut it!
The Risk Of Too Much Cardio:If you really can devote between 30-60 minutes every day, or almost every day, to high-intensity cardio, then you will certainly build some muscle and you’ll burn some calories. If you’re eating well, you may even see some significant fat loss. But here’s the (pardon our pun) BIG BUT: Pounding away at your joints for an hour every day is your body’s worst nightmare!
Such force can lead to short-term problems, such as shin splints, sprained ankles, and tendonitis. Even worse, that force can lead to long-term major concerns, including arthritis and damaged joints, cardiovascular disease, and a lowered immune system. Almost nobody walks away from a lifetime of pounding the pavement totally unscathed. To further contribute to the idea of Too Much Cardio, recent studies have shown results that indicate prolonged and intense cardio exercise being linked to heart damage. (Published study can be found American Heart Association.)
Do The Math:One pound is 3,500 calories. If you burn 150 calories on a treadmill in an hour, that means you require 23 hours on that treadmill to burn one pound. That’s 3 hours a day, 7 days a week.
The Secret Advantage In Strength Training:The Power of 10 strength building exercises gives you a metabolic spike for an hour after a workout. This phenomenon occurs because your body is trying to help your muscles recover. That means you’ll be burning an additional 25 percent of the calories you just burned away during your strength session. More math: if you burned 200 calories in one of our 20-minute workouts, it’s really closer to 250 calories total.
If that wasn’t enough incentive to get you hoping into a cab and racing over to InForm Fitness, add these numbers into the equation: for every 3 pounds of muscle you build with us, you’ll burn an additional 120 calories a day with no additional exercise, simply because muscle requires more energy to sustain. That could amount to about 10 pounds of weight loss a year while you are just sitting there. Read more at Women’s Health.
Of course you could always follow our regime instead, with one 20 minute weekly session with Power of 10 to help you lose more fat faster, more efficiently, and without the risk of injury.
But What About My Heart?:Your heart is a muscular organ. The heart is principally composed of cardiac muscle and connective tissue and its primary function is to pump blood. By taking muscles to the point of muscle failure in the Power of 10 workout, we are increasing blood flow and stimulating the heart to work harder providing a cardio workout as part of the process.
Bone Density
What do we think when we see a magnificent old building still standing tall? We usually make a comment to the effect of that building having a great foundation. Our bones make up our skeleton, which is our foundation, and for us to continue standing tall in our own magnificence, we need to continually be improving our foundation – our bone density.
The key to improving your bone density is strength training. Building muscle directly increases bone density by putting increased stress on the bones, making them stronger,
healthier, and less prone to fractures and breaks. Not only does increased bone density slow the devastating bone loss associated with getting older, it also helps to counteract any future loss by building additional bone matter.
How – You Ask?
Muscle building spurs the osteoblasts which are the crucial cells responsible for building new bone mineral. Your new muscle mass will also serve to protect your bones, guarding them against injury and cushioning the blow in case of a fall.
There are numerous benefits from resistance training to improve bone density, which to name but a few, are increased bone mineral density, increased strength, and an increased ability to perform activities. You can read more from a recent study “The Benefits of Strength Training for Bone Density”
And if your curiosity has been piqued, have you ever wondered why young astronauts often have the bones of much older people? To further prove our position that supports resistance training, astronauts lose bone mass rapidly because their bones aren’t working against the force of gravity on Earth while floating in space. You can read about this phenomenon.
It is an accepted fact in the field of orthopedics that resistance training serves as the core of any successful, healthy conditioning program. This is true for people of all ages, from adolescents to senior citizens. Enhanced strength through resistance training helps to stabilize and protect the body’s joints. This not only prevents injury, but improves performance. It has the added benefit of reducing stress on arthritic joints in the older population, which results in reduced symptoms and increased function. And for overall health, the lean muscle it generates plays a vital role in metabolizing and “burning” excess body fat. (Excerpt by Fulton C. Kornack, MD., Clinical Faculty in Orthopedic Surgery, Harvard Medical School, The Power of 10)
Lose Fat
How Do I Lose Excessive Fat And Weight?
We all say that we want to lose weight but really what we want is to lose that flab. We have good news and a dose of reality. Exercise alone is not going to be enough to accomplish that goal. No amount of exercise alone can make up for an unbalanced diet, high in the empty calories found in carbohydrates and sugar that we’ve come to exist on these days.
InForm Fitness can certainly help you achieve your weight loss goals with the Power of 10 strength building exercise system as it forces the body to use your excess fat as fuel.
By building up your muscle we can help you to lose weight. Muscle makes up of over 40% of our total body mass and is the greatest consumer of your body’s energy stores. By adding 5-10 lbs. of muscle, you can burn a whopping 300 extra calories a day staying sedentary. That’s great news right?
But the caveat is that you will only lose fat and weight if you also “eat to lose.” Healthcare professionals recommend a diet that is low in sugar and grain-based carbohydrates, such as pasta, bread, rice, and cereal.
This may not be what you wanted to hear – but there is no need to despair. The good news is that you can eat more healthfully and with pleasure, fullness and experience a delicious variety. We have some recommendations for you on our Eating Healthy and Nutritional guides. Your new palate will dine on high-quality proteins from grass-fed beef, free-roaming chickens and eggs, and wild-caught seafood, quality fats, organic vegetables, whole milk from grass-fed cows, and moderate amounts of organic fruits. As an InForm Fitness client we offer tips and advice on healthy eating and we encourage our clients to talk with us about their food choices.
As a balanced way of life and not a “diet,” these nourishing foods will gear your body towards ultimate excess fat loss, physical performance and superior health. But nobody can claim perfect adherence, so it’s okay treat yourself once in awhile . . . within reason!
Improve Golf Game
There is a simple rule to improving your golf game – play more golf. The same can be said for tennis or any sport that you enjoy.
How Can InForm Fitness Help?We can help improve your game in several ways. First of all with our once-a-week, 20-minute work out you won’t be spending all your spare time at the gym. That means more time on the course perfecting that swing.
The strength building you will get from the Power 0f 10 workout will reduce your risk of injury that would otherwise take you out of the game.
A regular exercise program that includes core strengthening, stretching and strengthening all the major muscle groups can help decrease your injury rate and increase your playing time. – John D. Campbell, MD, American Orthopaedic
Strength training with InForm Fitness not only improves your muscle strength but it also improves your joints providing a better shock absorber able to protect you from common injuries sustained from sports activities. These injuries range from general back aches in the lower back, elbows, shoulders, hands and wrists.
Should you become injured or require surgery for some reason, you’ll discover another benefit from our workout – reduced recovery time. You will recover faster when your bones and muscles were at peak performance prior to any injury sustained.
Golf and other sports related injuries are either cumulative (overuse) or acute (traumatic). The impact and stress of the repetitive motion of the swing is sometimes hard on the muscles and joints. Talk to one of our trainers to develop a routine that will support your love of the game by keeping you on the course and off the couch.
Press
Adam Zickerman and his New York Times best seller, The Power of 10, along with InForm Fitness, have captured media attention for several years now. From magazine articles and interviews to top rated television shows. We are proud to share with you the wonderful and informative press that we have received.
Inform Fitness Featured In Marie Claire
22 November, 2011 Strength We are really excited to share that The Power of 10 Workout was featured in the November 2011 Issue of Marie Claire @ Work.
The article mentions Inform Fitness as one the options for the busy executive who only has a short lunch period to fit in a worthwhile workout. We couldn’t agree more.
You can read the article in our press section or at Marie Claire where they have the full article online.
The Happiness Project
8 December, 2011 Strength We really enjoyed this book and wanted to share it with you. True, Gretchen Rubin, talks about us in her NY Times Bestselling Book, The Happiness Project, which we might add is now in paperback.
She makes a resolution to “Exercise Better” and reveals the importance of exercise as one of the stepping stones toward a happier life. Certainly that is no surprise to any of us here at Inform Fitness or to any of our clients, but she talks about how she has tried strength training and weight training in the past and was never able to stick with it. Then she discovered Inform Fitness and explains how the Power of 10 slow motion method changed her life.
We are thrilled to have another happy client and well, as you can imagine, ecstatic about her sharing it with the world in her book. If you would likemore information about The Happiness Project or to buy Gretchen’s book, please visit their website.
Cardiac Damage From Endurance Exercise
9 December, 2011 Health, Strength
From MedPage Today, Dec 6, 2011:
Intense endurance exercise — such as running a marathon — may induce cardiac damage confined to the right ventricle, a small study showed.
Highly trained endurance athletes had reductions in right ventricular function immediately after a race, although it mostly returned to normal about a week later, according to André La Gerche, MBBS, PhD, of the University of Melbourne in Australia, and colleagues.
However, a handful of the athletes had signs of subclinical myocardial scarring on cardiac MRI, “suggesting that repetitive ultra-endurance exercise may lead to more extensive right ventricular change and possible myocardial fibrosis,” the researchers reported online in the European Heart Journal.
Action Points:* This study of 40 endurance athletes found evidence of right ventricular effects after an endurance event that largely resolved by six to 11 days later.
* Also, no concomitant left ventricular effects were observed.
There were no changes in left ventricular function, which “provides further circumstantial evidence for the emerging concept that the right ventricle may be more susceptible to exercise-induced injury [than the left],” they wrote.
The study included 40 athletes (mean age 37) who were participating in a marathon, an endurance triathlon, an alpine cycling race, or an ultra triathlon. All trained for more than 10 hours a week and had finished in the top quarter of a recent endurance race. None had cardiac symptoms or risk factors.
The researchers evaluated the athletes two to three weeks before the race, immediately after the race, and six to 11 days after the race.
Compared with baseline, right ventricular volumes increased, and all measures of right ventricular function worsened immediately post race. Left ventricular function was unaffected.
Levels of two biomarkers of myocardial injury — cardiac troponin I and B-type natriuretic peptide — significantly increased following the race (P≤0.003 for both). The changes were associated with reductions in right ventricular ejection fraction (P≤0.002 for both), but were unrelated to left ventricular ejection fraction.
Lower right ventricular ejection fraction was significantly associated with longer race duration and increasing peak oxygen uptake (P≤0.011 for both).
By six to 11 days after the race, most measures of right ventricular function had returned to normal, with the exception of right ventricular strain rates, which remained lower.
In the 39 athletes who underwent cardiac MRI, five had delayed gadolinium enhancement confined to the interventricular septum, indicative of subclinical myocardial fibrosis. These athletes had been competing in endurance sports longer and had lower right ventricular ejection fractions compared with those with normal MRI findings.
Because the study was not powered to assess clinical outcomes, the significance of the MRI findings requires further study, according to the authors.
The study “begs the hypothetical question whether repetitive longstanding bouts of arduous exercise result in the development of an acquired form of arrhythmogenic right ventricular cardiomyopathy,” Sanjay Sharma, MD, and Abbas Zaidi, MBBS, of St. George’s University of London, wrote in an accompanying editorial.
“The results provide food for thought and the data should be embraced to galvanize more detailed and longitudinal assessment of large groups of endurance athletes,” they wrote. “The potential for such projects is enormous considering the colossal increase in participation rates in endurance events such as the marathon.”
Resources
Getting exercise is important but it isn’t the only thing that will get you to a healthier state.We are providing you with some additional information that will support your journey to losing weight, gaining strength and improving your energy, which will better enable you to participate in life to the fullest.
For those of you using the Power of Ten workout on your own, you can download the InFormFitnessChart referenced in the book – we think it will help you stay on track to reach your goals.
Explore our Healthy Eating and Nutritional Guide. Just for some education and fun – after all we are InForm (yes that is a pun) browse our FAQ and Did You Know where we explore little known interesting and pertinent facts about your body, health, and nutrition. And we’d like to invite you to subscribe to our blog, register for our monthly newsletter and join us on Facebook, and Twitter - plus we are having a lot of fun with Pinterest and Tumblr.
But if you are still left with questions, don’t hesitate to call or contact us – we’d love to hear from you.
FAQs
Answers To Questions You Might Have About Inform Fitness
What Do I Wear To A Workout?
Gym Clothes Not Required. Our only rule regarding attire is no skirts, heels, or restrictive clothing. You are welcome to wear gym clothes if you wish, but business casual or street clothing is also appropriate. Whatever you wear, just be sure that your muscles and joints can enjoy an unrestricted and full range of motion.
Eating Healthy
We don’t recommend dieting. Whoa – don’t run for the ice cream and cookies just yet! We do recommend a healthy diet as one of the three pillars of losing weight and achieving a healthy lifestyle.
Aside from a low-carb diet and exercise, how else can I lose my fat?1. Eat when you’re hungry. Starving yourself just isn’t sustainable. When you feel hunger pangs, eat! Just make smart choices.
2. Stop eating when you’re full. How often do you still shovel the food in, even though you are no longer hungry? Some of us are just so driven to complete a task that we go for a clean plate for our signal to stop eating. Or, maybe you were raised with the guilt driven instructions from a parent encouraging you to finish everything on your plate and be grateful because there are so many children starving somewhere. But now you are a grown up and we encourage you to stop and think before you take that second helping of chili, and ask yourself: are you still truly hungry, or are you just on autopilot?
3. Eat things you enjoy (but, again, within reason). If you don’t like peas or broccoli, don’t eat them! Plenty of other nourishing foods will keep you satisfied and happy. Eating should be a pleasure, not a punishment.
4. Eat with awareness and sensitivity. Try to view eating well as a central part of your healthy and happy life, and not as some chore. You’re more likely to stick to a healthy diet, and lose and keep fat off, if good food becomes an integral, savored, and positive aspect of your life.
We encourage you to learn more about eating healthy and we’ve provided you with a Nutritional Guide that might help you make InFormed choices.
Nutritional Guide
1. What are fats, proteins, and carbohydrates?
Fats, proteins, and carbohydrates are the three basic building blocks of nutrition. These nutrients supply calories to the body, which the body then uses as fuel.
FatsDespite powerful stigma, fat is NOT the enemy and should not be so demonized by our society. Contrary to politically correct nutritional advice, fat is in fact vital to our health and its consumption plays a crucial role in any wholesome diet. Without the consumption of good fats, both saturated and unsaturated, we’d be in big trouble. The last thing you should do is adhere to a fat-free diet!
The word ‘fat’ is a colloquial term, informally meant to identify a collection of fatty acids—molecular compounds made up of hydrogen, oxygen, and carbon. The body cannot produce the essential fatty acids (omega-3 and omega-6) by itself, yet they are necessary for brain development, insulate the organs, provide a concentrated source of energy, protect the liver, enhance the immune system, etc., and, for the vainer among us, help keep the hair, nails and skin beautiful. ‘Fats’ also satiate hunger, act as carriers for important fat-soluble vitamins A, D, E and K, and aid in mineral absorption.
However, of paramount importance is our choice of fats (and oils), and from which sources, we choose to consume. Fat from whole, natural food sources should not be feared. Traditional animal fats, those found in beef from grass-fed cows, their dairy products (including cheese, cream and high-quality, organic butter), and eggs from pasture-fed chickens are all ‘good fats.’ Cold-pressed oils from certain vegetable sources, such as olives, flax seeds and coconuts, and nuts are also wholesome, nutritious, and essential fats.
‘Hydrogenated’ fats or trans-fats are the REAL enemy! Found in all processed foods, ‘bad fats’— those highly refined, heat damaged, and/or man-made—should be feared and avoided like the plague. Not only do these bad fats block essential fatty acids, but are associated with a host of chronic illnesses and diseases.
ProteinProtein is vital to our health and proteins are found in every part of our bodies—organs, nerves, muscles, and again, four hair, nails, and skin. Proteins are critical for cellular growth, hormone formation, and organ function.
While proteins can be comprised by any combination of up to 20 amino acids, 9 of those amino acids are considered ‘essential’, again meaning that the body cannot manufacture them and they therefor must come from our diet.
Complete proteins come from animal sources, such as meat, fish, eggs, and cheese, and contain all twenty amino acids, including the nine essential amino acids. Meanwhile, incomplete proteins from vegetable sources, such as legumes, lack one or more of the essential amino acids. However, incomplete proteins, such as pulses, can be combined with other incomplete proteins, such as grains, to offer the same nutrients as their more complete counterparts. One perfect example is the classic staple combination of rice and beans—two incomplete proteins that when eaten together provide all 9 essential amino acids.
CarbohydratesCarbohydrates, or ‘carbs,’ as they are often called, also play an important role in our diets. Carbs provide quick fuel for our bodies that can be digested more quickly than proteins or fats, and break down into glucose (blood sugar) when ingested. But the carb story is not quite that straightforward.
Carbohydrates are classified into two main groups: ‘simple’ carbohydrates and ‘complex’ carbohydrates.
Simple carbohydrates are, essentially, sugars. Fruit, some vegetables, milk and milk products all contain natural sugar, while the sugars found in candy, soda, alcohol, white
bread, and white sugar are consider to be refined. Fruit, vegetable and milk product sugars are counteracted, however, by the critical nutrients, vitamins, and proteins these natural sugar sources contain. Meanwhile, refined sugars prove to be the real health-robbers.
Complex carbohydrates are higher in fiber and take longer to break down into glucose. Complex carbs can be found in legumes, starchy vegetables, and whole grain products, such as brown rice and whole wheat bread. Fruit, vegetables (especially members of the cruciferous family, like kale, broccoli and cauliflower), and beans are especially rich in dietary fiber.
For years, traditional nutritionists have recommended that carbohydrates comprise a whopping 45% of your daily caloric intake. In recent years, however, scientists and nutritionists alike have begun to agree that the most wholesome and nutritious diets contain nowhere near that percentage.
2. What is glycogen?
Glycogen is glucose (blood sugar) stored in the muscles and liver and acts as a reservoir of energy for the body. The great majority of a person’s glycogen is located in the muscles (specifically our fast-twitch muscles), ready to provide instant fuel in emergency situations (running away from a bear, chasing down the local bus, or fighting over the last flat screen TV at a Black Friday Blowout Sale).
Just as driving without a spare tire in the trunk of your car is never a good idea, your body knows that operating with depleted glycogen levels compromises the body’s ready energy resources to fight for survival when in dire straits. Thus, when the body’s glycogen levels are depleted through the Power of 10 high-intensity exercise, the body gets nervous and, in reaction, works frantically to replace the muscles’ lost glycogen—or top off the air pressure in that spare tire, so to speak.
However, when your diet is not laden with refined carbohydrates and sugar, owing to smart food choices, your glucose will be low and the body will resort to burning fat in order to produce the needed energy. Similarly, when refined carbohydrates and sugars are prominent in your diet (and, as a result, you have high blood sugar) your body will use that readily available sugar for fuel, leaving those unwanted fat stores intact.
3. What’s the best diet to follow in concert with Power of 10?
Tragically, we live in a world where you can go a week without seeing a real vegetable. ‘Food’ comes in cardboard boxes, airtight canisters, and plastic bags. One can of soup contains more ingredients than words in a Dickens novel and chickens are bred to have so much breast meat they topple over whenever they try to walk. If you cannot pronounce the ingredients in your foods, or they promise a shelf-life longer than the life of an average house pet, don’t eat them. These traits are not signs of healthy diet choices
and have to change. Fortunately, some (and now you) are now moving toward a more sane approach to food and nutrition.
Put simply, the best diet is one based around real, whole foods. Eating whole foods and controlling your blood sugar are the keys to losing fat, gaining strength, and living a healthy life. So make the extra trip to the farmers market, visit a butcher that only sells free-range chicken and grass-fed beef, and grow spinach and strawberries in your backyard. Your body will thank you.
Good FoodsThe following is a list of real, whole foods you should be building your new healthy diet around. Whenever possible, do strive to purchase from organic sources.
Proteins (both lean and with healthy fat): meat and eggs from free-roaming chickens, turkeys, and game, grass-fed beef (and associated dairy products), lamb, pork, veal, fish and shellfish.
Vegetables (the more colorful, the better): Artichokes, broccoli, cabbage, cauliflower, celery, cilantro, eggplant, garlic, ginger, green beans, kale, leafy salad greens, mushrooms, okra, onions, parsley, peas, peppers, spinach, squash, and zucchini.
Fruits: Apples, apricots, avocados, berries of all kinds, cantaloupes, cherries, cucumber, figs, grapes, honeydew melon, kiwis, lemons, limes, nectarines, oranges, peaches, pears, plums, tangerines, and tomatoes.
Legumes (less than 10% of your total calories): Black beans, chickpeas, fava beans, kidney beans, lentils, lima beans, navy beans, peas, and pinto beans.
Grains and unprocessed grain products (less than 10% of your total calories): Brown rice, whole rice, wild rice, barley, whole oats, whole wheat, whole grain, and buckwheat pastas.
Fats: Coconut, olive, canola, flaxseed, and fish oils, seeds, nuts, and dairy products from pasture-fed animal sources.
4. Any advice for us vegetarians?
You may have noticed that we encourage the consumption of animal products as part of a healthy diet. If, for any reason, you do not eat animal proteins, following a healthy vegetarian diet without overdosing on carbs is absolutely possible. Even without meat, you can consume the proteins and fats your diet needs, steer clear of the giant bowls of pasta, and not starve.
While carnivores have to be careful not to overdo the ribs, the pitfalls for vegetarians can be even more detrimental. If you don’t eat meat and you find that you’re hungry more than is normal, your first instinct may be to reach for empty carbs for quick
energy. However, you’d be much better off increasing the good fats from vegetable sources in your diet, and upping your vegetable and legume intake. Feed your body!
5. So are carbs pure evil?
No, carbs aren’t evil, but they’re not your best friends, either. Prior to the first agricultural revolution 10,000 years ago, when humans made the major transition from a society of hunter-gatherers to one of agrarian farmers, people lived (and thrived) on meat, seeds, nuts, fruits and vegetables. Our primitive ancestors ate no bread, no pasta, no crackers. Chicken didn’t come with a side of rice and if there’d been a food pyramid, those golden shafts of wheat would not have featured prominently. People lived for 1.7 million year with almost no carbs—their only carbohydrates came from fruits and vegetables.
Today, we live in a world totally dominated by convenience carbs. The rampant production of grains has played a pivotal role in the shaping of modern society—the way populations have grown, countries have formed, and wars have been fought. Sometimes finding a piece of meat not served on a bed of pasta, rice, or accompanied by a two-pound loaf of bread seems impossible.
Despite the abundance of the American supermarket, the average American eats far too many processed cereal grains (about 50%), and not nearly enough fruits, vegetables, and wholesome forms of protein. Carbs aren’t all bad, but if you make them too big a part of your diet, you’re missing out on far superior sources of nutrition. Indeed, much empirical evidence reveals that in countries where processed grains comprise the national diet, vitamin, mineral and nutritional deficiencies are commonplace.
6. What should I eat in preparation for a Power of 10 workout?
We are so glad that you asked that question, because one of the best times when some carbs would be good for you is before a workout with us. Carbs can provide the quick energy you need when you’re on the go or about to work out. If you’re on your way to the gym and your stomach is growling, eat an apple or orange. You’ll get a boost from the fruit’s natural sugar and your body will thank you. But, PLEASE, don’t eat a bagel and send your blood sugar through the roof. Do yourself a favor and stick with natural and real whole-energy sources.
7. Hydration
Whether you’re doing a Power of 10 workout or not, pure, clean water is vital to your health! Hydrate with at least 8 glasses of water per day, and more if you can.
Water promotes healthy cell function, muscle growth, the elimination of body toxins, and especially the efficient metabolizing of fat. In extreme survival situations, you can
survive for almost a month without food, but after even a day or two without water, you’re in serious trouble. So, again, hydrate! Drinking plenty of water will make you look better, feel better, and lose weight.
Video Library
THE POWER OF 10 – INFORM FITNESS
The Power of 10 Workout at Inform Fitness.
90 Year Old Woman Works Out
Tess Nakamura, a 90 year old woman, does the Power of 10 workout and discusses her experience at Inform Fitness in NYC.
Inform Fitness Power of 10 Workout
Demonstration of the Power of 10 Slow-Motion Workout at Inform Fitness.
InForm Fitness – Lat Pulldown
Mike Rogers trains Cary Berkowitz to muscle failure on the Lat Pulldown at InForm Fitness, Manhattan location.
Why Go Slow in Weight Training
LIfting weights slowly is SAFER and MORE EFFICIENT at Inform Fitness. Watch the video to see why...
POWER OF 10 WORKOUT – High Intensity
Adam Zickerman trains Mike Rogers through a high intensity Power of 10 Workout at Inform Ftiness in New York City.
Inform Fitness
Let’s Work Out!
InForm Fitness — home to the Power of 10 – high-intensity, slow motion, resistance training workout that provides a week’s worth of exercise in 20 minutes.
Hopefully you’ve had a chance to browse the site and discover why this work out IS FOR YOU and what kind of results you can expect. We also hope you’ve been motivated by our videos and wowed by our press coverage. And we hope that you found our nutritional guides helpful. So, let’s get you started.
To schedule a consultation or a session, please call 212.755.9895 or contact us.
Schedule
We are open Monday-Friday from 6 am to 8 pm and Saturday from 7 am to 3 pm.
To schedule your training sessions, please call the office at 212-755-9895 or send us a message via our contact form.
During working hours we have live chat available so you can work out a schedule on-line immediately as well.
Can’t wait to see you at your next session!
I Hear You Don't Sweat - Is That True?Well, you may hear that, but it’s not quite true. InForm Fitness exercise studios are intentionally kept at a comfortably cool (68F) temperature at all times, not to prevent sweating, but to prevent overheating. Overheating is the stage where sweating no longer helps cool you down, but may reduce performance and lead to nausea and/or other more serious conditions. So, while some people are more prone to sweating than others, not many people sweat here. Must I Have A Personal Trainer?Yes. Each workout is conducted under the close supervision and guidance of a highly trained instructor. This is good for safety, good for keeping you motivated, good for ensuring that you’re maintaining proper form, and good for tracking your progress.At InForm Fitness, you never have to worry about setting up the machines or charting your progress. Our instructors are responsible for designing the workout, setting up the machines, and motivating you through the tough and final repetitions of each exercise, and all the while keeping your personal chart and notes updated on your progress.
Am I Always Going To Be With The Same Trainer?Ideally, yes. This one-on-one training relationship will be helpful as you and your instructor work on your fitness goals by continually adjusting your workouts and monitoring your progress. However, should your schedule conflict with your trainer’s, we will be happy to accommodate your needs. Plan For 20 Minutes - Really?
Yes, that is true, the exercise regime will take approximately 20-30 minutes, but give yourself enough time to get comfortable and ready to work with your trainer. If you want to learn more about why it only takes 20 minutes, please visit our How It Works page for a more detailed explanation. What Amenities Are Provided?Most InForm Fitness facilities offer dressing rooms, lockers and showers for our clients’ convenience. Exact amenities may vary with each location. What Can I Expect In Each Workout?Your trainer will guide you through six to seven different strength-training exercises that will give you an intense full-body workout. What Should I Eat Before A Workout?This is actually one of the times when some carbs would be good for you – because they provide the quick energy you need when you’re on the go or about to work out. If you’re on your way to the gym and your stomach is growling, eat an apple or orange. You’ll get a boost from the fruit’s natural sugar and your body will thank you. But, PLEASE, don’t eat a bagel and send your blood sugar through the roof. Do yourself a favor and stick with natural and real whole-energy sources. What Are Your Hours?We are open Monday-Friday from 6 am to 8 pm and Saturday from 7 am to 3 pm. Where Are You Located?Our flagship InForm Fitness studio is located at 201 E 56th St., 2nd Floor, just off the corner of 3rd Ave, in New York City. Please visit our Locations page for other locations and find out if our Mobile Gym will be in your neighborhood soon. Okay - I'm Ready, So How Do I Get Started?We begin with a 1-hour free, no-obligation consultation. You can call us at (212) 755-9895 to arrange a convenient time or send us a message from our Contact Us page. Just What Happens During A Free Consultation?An InForm Fitness consultation begins with you sitting down with one of our professionally certified instructors to discuss the Power of 10 workout in further detail. The discussion covers:· What the workout entails· Why we do the Power of 10 method· Your personal exercise and medical history· Your fitness goals.The consultation will also include having you try the workout itself, using about four different machines.
I Have More Questions....?Okay, we are happy to answer all of your questions about the Power of 10 Workout and our facility and trainers. You can give us a call at (212)755-9895 or send us your question from our Contact Us page.
Did You Know
Of the approximately 600 muscles in the human body, our tongue is the only one that is attached at only one end.
When we burn fat as our primary fuel source (optimized by a low carb diet), waste products build up and need to be eliminated from our body. If you are well hydrated, these waste products are easily eliminated by our kidneys, while our liver happily burns fat. Chronic dehydration, however, shifts the burden of eliminating the waste products to the liver thus impeding its role for burning fat.Recommendation – Drink 2-3 liters of non-carbonated water a day.
Treatments for obesity-related conditions such as diabetes, chronic joint pain, asthma, heart disease, and several types of cancer account for an estimated $147 billion annually, or roughly 10 percent of the nation’s total health care outlay. That’s 50 percent more than the cost of smoking-related treatments.
Contrary to popular belief, strength training does NOT build new muscle cells. A muscle gets stronger when the existing fibers become thicker, enabling it to generate more contractile force.
The word ‘gymnasium’, aka gym, comes from the Greek word ‘gymnos’ meaning naked. In Ancient Greece, athletes competed in the nude to encourage aesthetic appreciation of the male body and as a tribute to the gods.
Legendary trainer and inventor, Arthur Jones once said, “If the population as a whole would stop exercising, the general health of that population would rise”. The point being that most people’s exercise programs do more harm than good.
Avocados have more protein, potassium, magnesium, folic acid, vitamin E and fiber content per ounce than any other fruit. They are cholesterol free AND are the closest food nutritionally to breast milk!
Sarcopenia – or age related muscle loss – begins to rapidly increase around the age of 40. Consequently, our metabolism slows, our bodies burn fewer calories, and we gain more fat. Strength training is the ideal way to build or keep muscle as we age.
Longest muscle – Sartorius (stretches from the pelvis to the knee)Largest muscle (by mass) – Gluteus Maximus (butt)Largest muscle (by surface area) – Latissimus Dorsi (back muscle)Smallest muscle – Stapedius (inner ear muscle)Strongest muscle – (in terms of force applied per unit area) the Masseter or Jaw muscle
Spot reduction is the false idea that if you exercise a specific muscle group you will decrease the amount of fat in that area. In actuality, fat is stored and burned in patterns that are genetically determined.
Unless you strength train and build muscle while dieting, the body will instinctively cannibalize its muscle stores as compensation for the reduction in calories. As a result, your progression of fat loss will be much slower.
Muscle fibers fatigue sequentially, from slow twitch to fast twitch, as the intensity increases. It’s the intensity of the exercise, not the speed of movement, which determines the muscle-fiber involvement.
In 1971 Arthur Jones, the father of High-Intensity Training, helped Casey Viator win the Mr. America competition. Casey would frequently train for just 25 minutes only 6 times a month.
One of the liver’s primary functions is to metabolize fat for energy. If you are dehydrated, however, the liver becomes overburdened with new responsibilities compromising its ability to breakdown fatty acids. Moral: Stay hydrated, burn more fat.
From the start of adulthood the length of our muscles is established and cannot change. No specific activity can elongate muscles…for that to happen the length of our bones would have to increase.
