Kettlebell Basic

This class is designed to give a well-rounded workout with a focus on building strength and endurance. The class will use a mix of body weight exercises, TRX, distraction bands, and kettlebells to fatigue your muscles while also teaching the basics of how kettlebells should be handled. The combination of body weight work coupled with kettlebells will make your muscles sore hungry for more so prep your body for a big recovery meal after the class is finished! 

Tailor Made Fitness Experience

This time it is all about you. Private training with a personal trainer with a program tailor made to fit your personal goals. Increase your athletic performance and  correct any muscular ailments. This will implement everything from weight training, cardiovascular work, functional training, and myofascial release. The combination of these will ensure you are pushing your body to the limit while maintaining your physical health. Your trainer will also provide a custom diet plan  to your lifestyle.

Should You Eat Before Workout?

A big fitness myth that has been floating around forever is that working out on an empty stomach will help you burn more fat. It seems like everyone is spouting this myth, but the truth relies on science. Find out the facts!

The Truth: You should always eat something before exercising so your body has enough fuel to power through your workout.

The rationale behind this widely accepted myth is that forgoing food before exercise will force your body to burn more fat during your workout. This is a big, fat lie: Starving yourself before exercising can actually be detrimental to your body. Let’s get to the bottom of this fitness myth once and for all.

You need sugar to exert energy. Your body needs a certain amount of sugar for fuel when training. When that blood sugar is not there, your body will convert your own muscle tissue into energy. A study published in the Strength and Conditioning Journallooked at cyclists who ate before they trained versus those who fasted before they trained. The amount of fat burn was the same for both groups, but those who had trained without eating first had 10 percent of their calorie burn come from protein — including their own muscle mass. You’re trying to build muscle, not eat away at it!

Your body needs energy to perform at a high intensity. You know I’m always saying that I want you to work out as hard as you can for as long as you can. How can you do that if you haven’t properly fueled your body? Think about it this way: Would you drive a car without gas? Use your iPhone without charging it? Nope and nope. If you haven’t eaten anything, your workout won’t be as intense as if you’d fueled up beforehand, not to mention that you’ll likely suffer from low blood sugar, which will make you dizzy and sluggish.

You don’t need to gorge yourself; a healthy snack will do the trick. I suggest you eat something 45 minutes to an hour before training — you’ll have more energy and endurance to work harder, burn more calories, and improve your muscle tone. Aim for something with carbohydrates and protein. Here are a few quick, healthy snack ideas: a whey shake, low-fat yogurt with berries, or a banana or apple slices with natural almond butter.

The Bottom Line: You should always eat something before a workout. I’m not suggesting you pig out. A small, healthy snack consisting of carbohydrates and protein will properly fuel your body for a killer workout.


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The More You Shake, The More You Burn

In fitness there are three ways to access your metabolism:

1. Anaerobic (very short bursts of breathless work, unsustainable),

2. Interval training (i.e. HIIT, Tabata, etc., containing 20-30 seconds of hard work followed by a resting period), and

3. Aerobic (elevated heart rate for 45-60 minutes). Aerobic is the oldest and most commonly used method of targeting the metabolism, however we take it farther by adding in muscle fatigue. When you fatigue your muscles you are building lactic acid.

The more you fatigue, the more your muscles shake, the more lactic acid you build. Then your body breaks it down into lactate and metabolizes it for energy. The more lactate your body has to metabolize, the more it burns through your fat and carbohydrate storage. So the more you shake = the more calories you burn.

New Programs by Kimberly McFerron from Equinox, New York

The wait is over! Kimberly McFerron from Equinox, New York is here. Experience her signature class : BCB, BCBPower and PhysioConditioning.

Barre Cardio Bootcamp. An intermediate fusion class inspired by Barre and Pilates with a more intensified spin. Muscle isolations, isometric movements and postural stability all contribute to this dynamic 60-minute fat blasting, body trimming class. Build muscle and improve flexibility while lengthening your body and slimming down. 


The next level of BCB. More work at the barre, more cardio, more sweat, plus an added infusion of high intensity training. This advanced class uses the same heat-building elements of BCB while building on more full range movements at the barre and more bodyweight exercises on the mat. Designed to push your abilities to the max, elevate your heart rate and strengthen your physical power using only the weight of your own body. 


This barefoot performance-enhancing class is designed around postural reconstruction and an intense, physically therapeutic approach to fitness. Correct your alignment while strengthening from the inside out using 360 degrees of motion. A high-intensity, low-impact class to elevate the use of your body both in daily movement as well as other modalities of exercise. Get ready to sweat, shake, detoxify, strengthen, stabilize and reconstruct your body for physical longevity.

Book your spot now!