# Personal Training > Expert Trainers in NY | Redifine Fitness --- ## Pages - [Stony Brook Personal Trainer](https://redefine-fitness.com/stony-brook-personal-trainer/): Personal Trainer Stony Brook At Redefine Fitness, we’re committed to helping Stony Brook residents reach their fitness goals through exceptional... - [Mount Sinai Personal Trainer](https://redefine-fitness.com/mount-sinai-personal-trainer/): Personal Trainer Mount Sinai At Redefine Fitness, we’re dedicated to helping Mount Sinai residents achieve their fitness goals through exceptional... - [East Setauket Personal Trainer](https://redefine-fitness.com/east-setauket-personal-trainer/): Personal Trainer Near East Setauket At Redefine Fitness, we’re committed to helping East Setauket residents reach their fitness goals through... - [Setauket Personal Trainer](https://redefine-fitness.com/setauket-personal-trainer/): Personal Trainer Near Setauket At Redefine Fitness, we’re dedicated to helping Setauket residents achieve their fitness goals through premium personal... - [Old Field Personal Trainer](https://redefine-fitness.com/personal-trainer-old-field/): Personal Trainer Near Old Field At Redefine Fitness, we’re committed to helping Old Field residents reach their fitness goals through... - [Saint James Personal Trainer](https://redefine-fitness.com/saint-james-personal-trainer/): Personal Trainer Near Saint James At Redefine Fitness, we proudly support the Saint James community with premium personal training available... - [Belle Terre Personal Trainer](https://redefine-fitness.com/belle-terre-personal-trainer/): Personal Trainer Near Belle Terre At Redefine Fitness, we proudly support clients from Belle Terre with premium personal training offered... - [Suffolk Personal Trainer](https://redefine-fitness.com/suffolk-personal-trainer/): Personal Trainer Suffolk NY At Redefine Fitness, we proudly serve clients throughout Suffolk County with premium personal training available at... - [Miller Place Personal Trainer](https://redefine-fitness.com/miller-place-personal-trainer/): Personal Trainer Near Miller place At Redefine Fitness, we proudly serve clients from Miller Place with premium personal training just... - [Location](https://redefine-fitness.com/location/) - [Stony Brook](https://redefine-fitness.com/location/stony-brook/): Stony Brook Experience Fitness in Stony Brook Discover fitness excellence at our Stony Brook location. Our skilled trainers offer tailored... - [Mount Sinai](https://redefine-fitness.com/location/mount-sinai/): Mount Sinai Discover Your Strength at Mount Sinai Experience elite fitness at our Mount Sinai location, where personalized training meets... - [tesst](https://redefine-fitness.com/tesst/) - [Blog](https://redefine-fitness.com/blog/): Health & Fitness Blog Explore the Redefine Fitness Health & Fitness Blog for expert tips on workouts, nutrition, and wellness.... - [Elite Membership (Gold Standard)](https://redefine-fitness.com/elite-membership-gold-standard/): THE GOLD STANDARD. Every plan begins with a complimentary assessment. Pricing is tailored to your goals. Ask About Elite During... - [Sample Page](https://redefine-fitness.com/sample-page/): This is an example page. It’s different from a blog post because it will stay in one place and will... - [Terms of Use](https://redefine-fitness.com/terms-of-use/) - [Policies](https://redefine-fitness.com/policies/) - [Careers](https://redefine-fitness.com/careers/): Careers and Opportunities Explore exciting opportunities at Redefine Fitness in Mount Sinai and Stony Brook, NY. Become a part of... - [Services](https://redefine-fitness.com/services/): Services We Offer At Redefine Fitness, we provide top-notch personal training programs in Mount Sinai and Stony Brook, NY. We... - [Contact Us](https://redefine-fitness.com/contact-us/): Reach Out Today Have questions or need assistance? Contact Redefine Fitness in Mount Sinai and Stony Brook, NY. We’re here... - [Pricing](https://redefine-fitness.com/pricing/): WHEN YOU’RE FINALLY READY FOR RESULTS, THIS IS WHERE YOU START. Every plan begins with a complimentary private consultation. Pricing... - [About Us](https://redefine-fitness.com/about-us/): THE STORY BEHIND REDEFINE FITNESS Start Your Journey Today — No Cost, No Obligation. 1000+ Clients let’s join to become... - [Home](https://redefine-fitness.com/): Achieve Your Fitness Goals Faster PREMIUM PERSONAL TRAINING Two private studios in Stony Brook & Mount Sinai. New York’s most... - [Privacy Policy](https://redefine-fitness.com/privacy-policy/): Privacy policy Last updated: May 4, 2025 Welcome to Redefine Fitness (“we”, “us”, or “our”). We operate premium personal training... --- ## Posts - [Breaking the Cycle: How Parents Can Combat Childhood Obesity](https://redefine-fitness.com/breaking-the-cycle-how-parents-can-combat-childhood-obesity/): Childhood obesity is now one of the most serious health challenges in America. Millions of children struggle with excess weight... - [What to Look for (and Avoid) When Buying Supplements](https://redefine-fitness.com/what-to-look-for-and-avoid-when-buying-supplements/): Looking for safe, effective supplements that actually work? With thousands of products on the market, choosing the right vitamins or... - [Top 7 Mobility Exercises for People Over 60](https://redefine-fitness.com/top-7-mobility-exercises-for-people-over-60/): As we age, maintaining mobility becomes crucial for independence, fall prevention, and quality of life. The WHO recommends adults 65+... - [How Exercise Functions as Medicine: Evidence & Case Studies](https://redefine-fitness.com/how-exercise-functions-as-medicine-evidence-case-studies/): Introduction Modern medicine is incomplete without movement. Decades of research now show that exercise can prevent, manage, and even reverse... - [Why Personal Training for 40+ Is a Game-Changer](https://redefine-fitness.com/why-personal-training-for-40-is-a-game-changer/): Introduction Turning 40 often comes with new aches, slower recovery, and shifting health priorities. But it’s also a perfect moment... - [Nutrition for Longevity: The Science Behind Eating for Life](https://redefine-fitness.com/nutrition-for-longevity/): Introduction Eat well, live well—this formula isn’t new, but science is finally catching up to confirm which foods and habits... - [5 Ways Personal Training Speeds Up Rotator-Cuff Rehab](https://redefine-fitness.com/5-ways-personal-training-speeds-up-rotator-cuff-rehab/): Rotator-cuff injuries affect millions, leading to pain, weakness, and limited arm movement involving the supraspinatus muscle Verywell Health. While rest... - [Managing Osteoporosis Through Weight-Bearing Workouts](https://redefine-fitness.com/managing-osteoporosis-through-weight-bearing-workouts/): Osteoporosis affects over 200 million people worldwide, leaving bones fragile and prone to fractures—especially in postmenopausal women, nearly half of... - [Beat Anxiety & Depression with These Science-Backed Workouts](https://redefine-fitness.com/beat-anxiety-depression-with-these-science-backed-workouts/): Anxiety and depression affect over 300 million people worldwide, often leading to chronic stress, sleep disturbances, and reduced quality of... - [Self-Direction Programs for Autism: What Families Should Know](https://redefine-fitness.com/self-direction-programs-for-autism-what-families-should-know/): For families of children and adults on the autism spectrum, access to individualized, high-quality fitness programming can transform physical, social,... - [Safe Strength Training in Pregnancy: Expert Guidelines](https://redefine-fitness.com/safe-strength-training-in-pregnancy-expert-guidelines/): Regular exercise during pregnancy delivers benefits for both mom and baby—reducing risks of gestational diabetes, preeclampsia, excessive weight gain, and... - [The Truth About Keto: Who It Works For & Who It Doesn’t](https://redefine-fitness.com/the-truth-about-keto/): The ketogenic (keto) diet—high fat, very low carb—has exploded in popularity for rapid weight loss and metabolic improvements. But is... - [5 Habits That Guarantee You’ll Stick to Your Nutrition Plan](https://redefine-fitness.com/5-habits-that-guarantee-youll-stick-to-your-nutrition-plan/): Maintaining a healthy diet long-term is more about daily habits than willpower. Research shows that small, consistent behaviors can dramatically... - [Which Supplements Are Really Worth Your Money? - Redefine](https://redefine-fitness.com/which-supplements-are-really-worth-your-money/): The supplement industry tops $50 billion in the U. S. , yet up to 75 % of products lack strong... - [Using Wearables & AI to Optimize Your Personal Training Results - Redefine](https://redefine-fitness.com/using-wearables-ai-to-optimize-your-personal-training/): In the modern fitness landscape, data is king—and nothing generates more actionable data than AI-powered wearables. By tracking physiological and... - [Redefine Fitness and the NY Fitness Instructor Apprenticeship Program](https://redefine-fitness.com/breaking-barriers-redefine-fitness-and-the-ny-fitness-instructor-apprenticeship-program/): At Redefine Fitness, we’ve always believed in pushing boundaries, not just for our clients but for our team as well.... - [The Benefits of Exercise for Individuals with Autism and How OPWDD Can Help in New York](https://redefine-fitness.com/the-benefits-of-exercise-for-individuals-with-autism-and-how-opwdd-can-help/): Living with autism often means navigating unique challenges in physical, mental, and emotional health. Recent research underscores the transformative benefits... - [Start Strong: Why January 2026 Is Your Reset Moment](https://redefine-fitness.com/make-this-january-the-start-of-your-fitness-journey/): Updated 12/3/2025 Learn more about how Redefine Fitness can help by clicking: here. January is the ideal time to reset... - [Top Consumer Spending Trends for 2025](https://redefine-fitness.com/top-consumer-spending-trends/): As we approach 2025, consumer behavior is shifting toward personal health, technology, sustainability, and experiences that bring meaning and joy.... - [Crush Your 2026 Resolutions: A Blueprint for Success with Redefine Fitness](https://redefine-fitness.com/crush-your-2026-resolutions/): Introduction Welcome to 2026! As the calendar flips, the familiar surge of motivation kicks in. We all want this to... - [The 5 Best Strategies to Avoid Holiday Weight Gain](https://redefine-fitness.com/best-strategies-to-avoid-holiday-weight-gain/): The holiday season is synonymous with festive gatherings, cheerful spirits, and, all too often, an unwelcome guest: holiday weight gain.... - [Battling the Childhood Obesity Epidemic](https://redefine-fitness.com/battling-the-childhood-obesity-epidemic/): Childhood obesity is a growing global health concern that has reached epidemic proportions. According to the World Health Organization (WHO),... - [Anthony Amen: A Journey of Transformation and Fitness Mastery](https://redefine-fitness.com/anthony-amen-redefine-ceo/): In the world of fitness and wellness, some stories stand out as truly inspiring. One such story is that of... - [High-Intensity Interval Training (HIIT): Effective Weight Loss](https://redefine-fitness.com/high-intensity-interval-training/): High-Intensity Interval Training (HIIT): Your Ultimate Weapon for Effective Weight Loss If you’re on a quest to shed those extra... - [Top Gym in Stony Brook: How to Choose the Best Gym for You](https://redefine-fitness.com/top-gym-in-stony-brook/): When you’re on the hunt for the perfect gym to kickstart or continue your fitness journey in Stony Brook, NY,... - [Boost Your Testosterone Levels with a Personal Trainer](https://redefine-fitness.com/boost-your-testosterone-levels/): Testosterone, often referred to as the “male hormone,” plays a crucial role in maintaining overall health and well-being for both... - [Why Fitness is Medicine & How You Can Start Using it as One](https://redefine-fitness.com/why-fitness-is-medicine/): By Amelia Spence Why Fitness is Medicine—and How You Can Start Using it as One In today’s world, we are... - [Overcoming Osteoporosis with Personal Training](https://redefine-fitness.com/overcoming-osteoporosis/): 1. Personalized, Bone-Boosting Workouts Weight-Bearing & Resistance TrainingYour trainer will design a balanced program combining impact exercises (e. g. ,... - [Autism & Personal Training : Evidence-Based Benefits](https://redefine-fitness.com/autism-personal-training/): Autism spectrum disorder (ASD) affects 1 in 44 children in the U. S. , bringing challenges in communication, sensory processing,... - [The Addiction Of Exercise](https://redefine-fitness.com/the-addiction-of-exercise/): The Addiction of Exercise There are many dimensions to health, and each aspect should be given adequate attention in order... - [Skills Of Childhood Development](https://redefine-fitness.com/skills-of-childhood-development/): The Skills of Childhood Development with Michael Evans Childhood is a critical period of life. It is in this stage... - [What Time Of Day Should I Workout?](https://redefine-fitness.com/what-time-of-day-should-i-workout-tips/): What Time of Day Should I Workout? With Bo Skitsko There is an ongoing discussion on the subject of the... - [Childhood Obesity: A Tell-All Episode.](https://redefine-fitness.com/childhood-obesity/): Childhood Obesity: A Tell-All Episode Obesity is an ongoing epidemic in the United States due to the unhealthy diet of... - [Pros & Cons Of The Keto Diet](https://redefine-fitness.com/pros-cons-of-the-keto-diet-2026/): The Great Keto Debate There are mixed views regarding the true role of the ketogenic diet in health and weight... - [Is Fiber Important](https://redefine-fitness.com/is-fiber-important/): Fiber and the Fight to Save Lives It is well known and scientifically proven that a balanced diet and regular... - [How Simple Goals Can Change Your Life](https://redefine-fitness.com/simple-goals-can-change-your-life/): Ashley: What 20 Certifications Diving deep into Mindset: how Simple Goals Can Change your life Ashley’s beginnings in fitness are... - [Debunking Fitness](https://redefine-fitness.com/debunking-fitness/): Health and Fitness Redefined: Debunking Fitness with Pat Ivain There is no shortage of misinformation online. Particularly in the field... - [Injury Prevention](https://redefine-fitness.com/injury-prevention/): There are many reasons injuries occur, one being when the contact or force is too great for your body (muscles,... --- # # Detailed Content ## Pages Personal Trainer Stony Brook At Redefine Fitness, we’re committed to helping Stony Brook residents reach their fitness goals through exceptional personal training offered right here at our Stony Brook location. Our approach focuses on individualized, results-driven coaching delivered through one-on-one sessions, small-group training, and fully customized programs designed for every age and fitness level. Our certified trainers also bring extensive experience working with clients who have unique needs, ensuring each person receives safe, inclusive, and highly effective guidance tailored to their specific goals. One on One Personal TraningExperience private, fully customized training built around your goals, lifestyle, and schedule. Whether you’re beginning your fitness journey, recovering from an injury, or working to push past a plateau, our coaches never rely on one-size-fits-all programs—we design a plan tailored specifically to you. Our certified team is highly knowledgeable, experienced, and genuinely committed to helping you achieve real, measurable progress. Benefits: A personalized weekly training plan that’s continually updated Training sessions designed 100% around your goals Every coach trains hard, leads by example, and lives the lifestyle they teach A private setting designed for focus and confidence 1000+Satisfied Client Semi-Private Training Train with up to four clients under the guidance of a dedicated expert coach—allowing you to receive high-quality instruction at a more affordable rate. Our semi-private training combines the motivation and shared energy of a small group with the personalized attention you’d expect from one-on-one coaching. With no more than three other participants per session, your coach customizes every workout to support your individual goals. Ideal for those who enjoy training alongside others yet need individualized plans Ideal for those looking for premium Redefine coaching at a more affordable price Clients who appreciate motivation, community energy, and consistent training habits You’ll receive the same high-quality coaching and accountability as one-on-one training—at a more budget-friendly rate, with the added motivation and support of a small-group environment. Core plus membership Gym accessClients who enjoy a shared space but still want individualized programming Daily Infrared SaunaDetox, recover faster, and enhance circulation with unlimited access to our private infrared sauna. Daily DrinksGrab any drink from our wide selection of beverages to help fuel your workout. Kickboxing ClassesGet a great workout punching and kicking some bags. These 45 minute classes are small and catered to all ages & abilities. Nutrition Coaching
 Work one-on-one with a dedicated coach who delivers personalized meal planning, macro guidance, consistent accountability, and regular progress check-ins. Our flagship program offers deep customization and expert support—without asking you to give up your favorite foods or follow restrictive, complicated diet rules. What You get 60-minute comprehensive nutrition analysis to start Bi-weekly check-ins with your personal nutrition coach 24/7 access to your coach via text, email, or in-person No food restrictions—just smarter strategies using macro tracking Start Today Elite Membership For those seeking the most comprehensive Redefine Fitness experience, our Elite Membership offers exclusive benefits, elevated accountability, and a fully integrated approach to both training and recovery. It’s the perfect choice for anyone committed to long-term health, steady progress, and reaching peak performance. Benefits: Unlimited 1:1 Personal Training Monthly massage therapy Ongoing nutrition coaching Access to infrared sauna sessions Exclusive Redefine apparel Guest privileges to bring a friend Ongoing nutrition coaching Access to infrared sauna sessions Learn More What a Personal Trainer DoesA personal trainer provides customized, results-driven coaching built around your body, goals, and lifestyle. One of the greatest advantages of working with a trainer is having expert guidance that adapts specifically to you. A skilled trainer offers:Personalized workout programming aligned with your fitness levelTechnique coaching to ensure safe and efficient movementConsistent accountability and motivationOngoing progress tracking with strategic program updatesTrainers help clients build strength, reduce body fat, improve mobility, and develop sustainable, healthy habits. Who Personal Training Is ForPersonal training is an excellent option for a wide range of individuals, including:Beginners who want structure, proper form, and confidenceAnyone looking to lose weight, build muscle, or improve conditioningIndividuals who benefit from direction, motivation, and expert feedbackThose recovering from injury or needing modified movementsPeople who prefer customized programs rather than generic routinesIt’s an effective solution for all ages, fitness levels, and abilities. Key Coaching ElementsFeatureDescriptionWhy It MattersPersonalized WorkoutsSessions tailored to your goalsFaster progress with less guessworkTechnique CoachingProper form and movement optimizationReduced risk of injuryAccountabilitySupport, structure, and motivationHelps you stay consistent What to Expect in a Personal Training ProgramA complete personal training program typically includes:A comprehensive fitness assessment and goal-setting consultationStrength, conditioning, and mobility trainingCoaching to improve form and movement qualityRegular progress evaluations with strategic adjustmentsOptional nutrition and habit-based guidanceYour program evolves as you improve—ensuring long-term success and steady, measurable progress. Program ComponentsComponentFocusBenefit to YouAssessmentGoals, mobility, baseline strengthEstablishes a personalized starting pointCustom WorkoutsStrength, conditioning, mobilityCreates structured, sustainable progressProgress TrackingMetrics, accountability, updatesEnsures measurable, ongoing results Benefits of Hiring a Personal TrainerWorking with a knowledgeable trainer provides powerful advantages:Faster results through structured, expert-designed programmingWorkouts tailored to your specific abilities and goalsImproved consistency through scheduled sessionsGuidance on habits, nutrition, and lifestyle changesSafer, more effective movement with proper techniquePersonal training remains one of the most effective ways to achieve long-term fitness, improved health, and meaningful transformation. Why Personalized Coaching WorksPersonalized coaching leads to stronger, more sustainable progress because it:Aligns training with your lifestyle, abilities, and goalsGradually increases intensity as you improveRemoves confusion and guessworkBuilds confidence through proper techniqueProvides accountability to keep you on trackThis individualized approach is one of the most reliable long-term strategies for achieving and maintaining results. Personal Training at Redefine FitnessAt Redefine Fitness, our certified trainers deliver tailored programs, expert form coaching, accountability, and measurable progress tracking. We help clients improve:StrengthMobilityEnduranceConfidenceOverall health and well-beingEvery program is designed around your goals, lifestyle, and capabilities, ensuring meaningful and sustainable progress. Ready to Transform Your Fitness? Start your journey with personalized coaching that delivers real, lasting results. Contact Redefine Fitness today:https://redefine-fitness. com/contact-us/ --- Personal Trainer Mount Sinai At Redefine Fitness, we’re dedicated to helping Mount Sinai residents achieve their fitness goals through exceptional personal training offered right here at our Mount Sinai location. Our approach is built on individualized, results-driven coaching delivered through one-on-one sessions, small-group training, and fully customized programs suitable for every age and fitness level. Our certified trainers also have extensive experience working with clients who have unique needs, ensuring each person receives safe, inclusive, and highly effective guidance tailored to their specific goals. One on One Personal TraningExperience private, fully customized training designed around your goals, lifestyle, and schedule. Whether you’re starting your fitness journey, getting back on track after an injury, or trying to break through a plateau, our coaches never use one-size-fits-all programs—we create a plan made just for you. Our certified team is knowledgeable, experienced, and genuinely committed to helping you achieve real, measurable progress. Benefits: A personalized weekly training plan that’s continually updated Training sessions designed 100% around your goals Every coach trains hard, leads by example, and lives the lifestyle they teach A private setting designed for focus and confidence 1000+Satisfied Client Semi-Private Training Train alongside up to four clients with the support of a dedicated expert coach—giving you high-quality instruction at a more cost-effective rate. Our semi-private training blends the motivation and energy of a small group with the personalized attention you’d expect from one-on-one coaching. With no more than three other participants in each session, your coach customizes every workout to match your individual goals. Ideal for those who enjoy training alongside others yet need individualized plans Ideal for those looking for premium Redefine coaching at a more affordable price Clients who appreciate motivation, community energy, and consistent training habits You’ll enjoy the same high-quality coaching and accountability you’d get from one-on-one training—at a more budget-friendly rate, plus the added motivation and support of a small-group environment. Core plus membership Gym accessClients who enjoy a shared space but still want individualized programming Daily Infrared SaunaDetox, recover faster, and enhance circulation with unlimited access to our private infrared sauna. Daily DrinksGrab any drink from our wide selection of beverages to help fuel your workout. Kickboxing ClassesGet a great workout punching and kicking some bags. These 45 minute classes are small and catered to all ages & abilities. Nutrition Coaching
 Work directly with a dedicated coach who provides personalized meal planning, macro guidance, steady accountability, and regular progress check-ins. Our flagship program offers extensive customization and expert support—without requiring you to give up your favorite foods or follow restrictive, complicated diet rules. What You get 60-minute comprehensive nutrition analysis to start Bi-weekly check-ins with your personal nutrition coach 24/7 access to your coach via text, email, or in-person No food restrictions—just smarter strategies using macro tracking Start Today Elite Membership For those looking for the most complete Redefine Fitness experience, our Elite Membership delivers exclusive benefits, enhanced accountability, and a fully integrated approach to both training and recovery. It’s the ideal option for anyone committed to long-term health, steady progress, and achieving peak performance. Benefits: Unlimited 1:1 Personal Training Monthly massage therapy Ongoing nutrition coaching Access to infrared sauna sessions Exclusive Redefine apparel Guest privileges to bring a friend Ongoing nutrition coaching Access to infrared sauna sessions Learn More Who Personal Training Is ForPersonal training is a great fit for a wide variety of individuals, including:Beginners seeking structure, proper technique, and confidenceAnyone looking to lose weight, build muscle, or improve conditioningIndividuals who benefit from motivation, direction, and expert feedbackThose recovering from injury or needing movement modificationsPeople who want customized programs rather than generic routinesIt’s an effective solution for all ages, fitness levels, and abilities. What a Personal Trainer DoesA personal trainer provides customized, results-driven fitness coaching built around your body, goals, and lifestyle. One of the biggest advantages is having expert guidance that adapts specifically to you. A skilled trainer offers:Personalized workout programming matched to your fitness levelTechnique coaching to ensure safe and efficient movementConsistent accountability and motivationOngoing progress tracking with thoughtful program updatesTrainers help clients build strength, reduce body fat, improve mobility, and develop sustainable healthy habits. Key Coaching ElementsFeatureDescriptionWhy It MattersPersonalized WorkoutsSessions tailored to your goalsFaster progress with less guessworkTechnique CoachingProper form and movement optimizationReduced risk of injuryAccountabilitySupport, structure, and motivationHelps you stay consistent What to Expect in a Personal Training ProgramA complete personal training program typically includes:A full fitness assessment and goal-setting consultationStrength, conditioning, and mobility sessionsCoaching to improve technique and movement qualityRegular progress evaluations with strategic adjustmentsOptional nutrition and habit-based supportAs you progress, your program evolves too—ensuring long-term improvement and steady results. Program ComponentsComponentFocusBenefit to YouAssessmentGoals, mobility, baseline strengthEstablishes a personalized starting pointCustom WorkoutsStrength, conditioning, mobilityCreates structured, sustainable progressProgress TrackingMetrics, accountability, updatesEnsures measurable, ongoing results Benefits of Hiring a Personal TrainerWorking with a knowledgeable trainer provides powerful advantages:Faster results through structured, expert-designed programmingWorkouts tailored specifically to your abilities and goalsImproved consistency with scheduled sessionsGuidance on habits, nutrition, and lifestyle changesSafer, more effective movement with proper techniquePersonal training remains one of the most reliable ways to achieve long-term fitness, better health, and meaningful transformation. Why Personalized Coaching WorksPersonalized coaching creates stronger, more lasting progress because it:Aligns training with your lifestyle, abilities, and goalsGradually increases intensity as you improveRemoves confusion and guessworkBuilds confidence through proper form and techniqueProvides accountability to keep you consistentThis individualized approach is one of the most effective long-term strategies for achieving and maintaining results. Personal Training at Redefine FitnessAt Redefine Fitness, our certified trainers provide tailored programs, expert form coaching, accountability, and measurable progress tracking. We help clients improve:StrengthMobilityEnduranceConfidenceOverall health and well-beingEvery program is crafted around your goals, lifestyle, and capabilities to ensure meaningful and sustainable progress. Ready to Transform Your Fitness? Start your journey with personalized coaching that creates real, lasting results. Contact Redefine Fitness today:https://redefine-fitness. com/contact-us/ --- Personal Trainer Near East Setauket At Redefine Fitness, we’re committed to helping East Setauket residents reach their fitness goals through exceptional personal training available at our Mount Sinai and Stony Brook locations. Our approach centers on individualized, results-focused coaching delivered through one-on-one sessions, small-group training, and fully customized programs designed for every age and fitness level. Our certified trainers also bring extensive experience supporting clients with unique needs, ensuring every individual receives safe, inclusive, and highly effective guidance tailored to their specific goals. One on One Personal TraningExperience private, fully customized training designed around your goals, lifestyle, and schedule. Whether you’re beginning your fitness journey, rebuilding strength after an injury, or pushing past long-standing plateaus, our coaches never use generic templates—we create a training plan built exclusively for you. Our team is not only certified but also highly educated, experienced, and dedicated to helping you achieve real, measurable results. Benefits: A personalized weekly training plan that’s continually updated Training sessions designed 100% around your goals Every coach trains hard, leads by example, and lives the lifestyle they teach A private setting designed for focus and confidence 1000+Satisfied Client Semi-Private Training Train alongside up to four clients under the guidance of a dedicated expert coach—delivering high-level instruction at a more cost-effective rate. Our semi-private training combines the motivation and shared energy of small-group sessions with the individualized focus of one-on-one coaching. With no more than three other participants in each session, your coach personalizes every workout to support your unique goals. Ideal for those who enjoy training alongside others yet need individualized plans Ideal for those looking for premium Redefine coaching at a more affordable price Clients who appreciate motivation, community energy, and consistent training habits You’ll benefit from the same high-quality coaching and accountability as one-on-one training—at a more budget-friendly rate, with the added motivation and support that comes from a small-group setting. Core plus membership Gym accessClients who enjoy a shared space but still want individualized programming Daily Infrared SaunaDetox, recover faster, and enhance circulation with unlimited access to our private infrared sauna. Daily DrinksGrab any drink from our wide selection of beverages to help fuel your workout. Kickboxing ClassesGet a great workout punching and kicking some bags. These 45 minute classes are small and catered to all ages & abilities. Nutrition Coaching
 Work one-on-one with a dedicated coach who delivers personalized meal planning, macro guidance, consistent accountability, and regular progress check-ins. Our flagship program provides deep customization and expert support—without forcing you to eliminate favorite foods or adhere to restrictive, complicated diet rules. What You get 60-minute comprehensive nutrition analysis to start Bi-weekly check-ins with your personal nutrition coach 24/7 access to your coach via text, email, or in-person No food restrictions—just smarter strategies using macro tracking Start Today Elite Membership For clients seeking the most comprehensive Redefine Fitness experience, our Elite Membership offers exclusive benefits, elevated accountability, and a fully integrated approach to training and recovery. It’s the premier choice for those dedicated to long-term health, consistent progress, and peak performance. Benefits: Unlimited 1:1 Personal Training Monthly massage therapy Ongoing nutrition coaching Access to infrared sauna sessions Exclusive Redefine apparel Guest privileges to bring a friend Ongoing nutrition coaching Access to infrared sauna sessions Learn More Who Personal Training Is ForPersonal training is an excellent fit for a wide range of individuals, including:Beginners who want structure, proper technique, and confidenceAnyone aiming to lose weight, build muscle, or improve conditioningIndividuals who need motivation, direction, and expert feedbackThose recovering from injury or requiring movement modificationsPeople who prefer tailored programs over generic workout plansIt’s a highly effective option for all ages, fitness levels, and abilities. What a Personal Trainer DoesA personal trainer offers customized, results-focused fitness coaching built around your goals, your body, and your lifestyle. One of the greatest benefits of working with a trainer is having guidance that adjusts specifically to your needs. A skilled trainer provides:Tailored workout programming aligned with your fitness levelTechnique coaching to ensure efficiency and safetyConsistent accountability and motivationOngoing progress tracking with strategic program updatesTrainers help clients enhance strength, reduce body fat, improve mobility, and build sustainable, healthy habits. Key Coaching ElementsFeatureDescriptionWhy It MattersPersonalized WorkoutsSessions tailored to your goalsFaster progress with less guessworkTechnique CoachingProper form and movement optimizationReduced risk of injuryAccountabilitySupport, structure, and motivationHelps you stay consistent What to Expect in a Personal Training ProgramA complete personal training program typically includes:A detailed fitness assessment and goal-setting sessionStrength, conditioning, and mobility trainingCoaching to improve form and movement qualityRegular progress evaluations and program adjustmentsOptional nutrition and habit-based guidanceYour program evolves with you, ensuring continual improvement and long-term success. Program ComponentsComponentFocusBenefit to YouAssessmentGoals, mobility, baseline strengthEstablishes a personalized starting pointCustom WorkoutsStrength, conditioning, mobilityCreates structured, sustainable progressProgress TrackingMetrics, accountability, adjustmentsEnsures measurable, ongoing results Benefits of Hiring a Personal TrainerWorking with a knowledgeable trainer—especially a top professional—offers significant advantages:Faster results through structured, expert-designed programmingWorkouts tailored specifically to your abilities and goalsGreater consistency through scheduled training sessionsGuidance on daily habits, nutrition, and lifestyle changesSafer, more effective training with proper techniquePersonal training is one of the most effective ways to achieve long-term fitness, improved health, and lasting transformation. Why Personalized Coaching WorksPersonalized coaching leads to stronger, more sustainable results because it:Aligns training with your lifestyle, abilities, and goalsProgressively increases intensity as you improveEliminates guesswork and confusionBuilds confidence through proper techniqueProvides built-in accountability to maintain momentumThis customized approach is one of the most reliable ways to achieve lasting fitness success. Personal Training at Redefine FitnessAt Redefine Fitness, our certified trainers deliver tailored programs, expert movement coaching, accountability, and measurable progress tracking. We help clients improve:StrengthMobilityEnduranceConfidenceOverall health and well-beingEvery program is built around your goals, lifestyle, and capabilities—ensuring meaningful, long-term progress. Ready to Transform Your Fitness? Start your journey with personalized coaching that delivers real, lasting results. Contact Redefine Fitness today:https://redefine-fitness. com/contact-us/ --- Personal Trainer Near Setauket At Redefine Fitness, we’re dedicated to helping Setauket residents achieve their fitness goals through premium personal training offered at our Mount Sinai and Stony Brook locations. We deliver individualized, results-driven coaching through private sessions, small-group training, and fully tailored programs suitable for every age and fitness level. Our certified trainers also have extensive experience working with clients who have unique needs, ensuring each individual receives safe, inclusive, and highly effective support designed around their specific goals. One on One Personal TraningExperience private, fully personalized training tailored to your goals, lifestyle, and schedule. Whether you're starting your fitness journey, rebuilding strength after an injury, or striving to break through long-standing plateaus, our coaches never rely on cookie-cutter programs—we design a training system uniquely built for you. Our team is not only certified but also highly educated, experienced, and committed to helping you achieve real, measurable results. Benefits: A personalized weekly training plan that’s continually updated Training sessions designed 100% around your goals Every coach trains hard, leads by example, and lives the lifestyle they teach A private setting designed for focus and confidence 1000+Satisfied Client Semi-Private Training Train with up to four clients under the guidance of one expert coach—receiving premium instruction at a shared, cost-effective rate. Our semi-private training blends the motivation and camaraderie of small-group sessions with the individualized attention of one-on-one coaching. Each session includes no more than three other participants, and your coach tailors every workout to align with your specific goals. Ideal for those who enjoy training alongside others yet need individualized plans Ideal for those looking for premium Redefine coaching at a more affordable price Clients who appreciate motivation, community energy, and consistent training habits You’ll receive the same high-level coaching and accountability as one-on-one training—at a more affordable rate, along with the added motivation and support of a small-group environment. Core plus membership Gym accessClients who enjoy a shared space but still want individualized programming Daily Infrared SaunaDetox, recover faster, and enhance circulation with unlimited access to our private infrared sauna. Daily DrinksGrab any drink from our wide selection of beverages to help fuel your workout. Kickboxing ClassesGet a great workout punching and kicking some bags. These 45 minute classes are small and catered to all ages & abilities. Nutrition Coaching
 Work directly with a dedicated coach who provides personalized meal planning, macro guidance, ongoing accountability, and regular progress check-ins. Our flagship program offers a high level of customization and expert support—without requiring you to give up your favorite foods or follow restrictive, complicated diet rules. What You get 60-minute comprehensive nutrition analysis to start Bi-weekly check-ins with your personal nutrition coach 24/7 access to your coach via text, email, or in-person No food restrictions—just smarter strategies using macro tracking Start Today Elite Membership For clients looking for the most comprehensive Redefine Fitness experience, our Elite Membership provides exclusive benefits, enhanced accountability, and a fully integrated approach to both training and recovery. It’s the premier option for those committed to long-term health, consistency, and peak performance. Benefits: Unlimited 1:1 Personal Training Monthly massage therapy Ongoing nutrition coaching Access to infrared sauna sessions Exclusive Redefine apparel Guest privileges to bring a friend Ongoing nutrition coaching Access to infrared sauna sessions Learn More Who Personal Training Is ForPersonal training is ideal for a wide range of individuals, including:Beginners looking for structure, proper technique, and confidencePeople who want to lose weight or build muscleAnyone seeking motivation, direction, and expert feedbackIndividuals recovering from injury or needing movement modificationsThose who prefer customized programs instead of generic routinesIt’s a valuable option for all ages, fitness levels, and abilities. What a Personal Trainer DoesA personal trainer provides highly customized, results-driven fitness coaching designed around your body, goals, and lifestyle. One of the greatest advantages of working with a trainer is having expert guidance that adapts specifically to your needs. A top personal trainer delivers:Tailored workout programs built around your fitness levelTechnique instruction to ensure efficiency and safetyConsistent accountability and motivationProgress tracking with thoughtful program updatesTrainers help clients build strength, lose weight, improve mobility, and create long-lasting, healthy habits. Key Coaching ElementsFeatureDescriptionWhy It MattersPersonalized WorkoutsSessions tailored to your goalsFaster progress with less guessworkTechnique CoachingProper form and movement optimizationReduced injury riskAccountabilityOngoing support and motivationHelps you stay consistent What to Expect in a Personal Training ProgramA complete personal training program typically includes:A full fitness assessment and goal-setting consultationStrength, conditioning, and mobility sessionsTechnique coaching for safe and effective movementRegular progress evaluations and program adjustmentsOptional nutrition and habit-based guidanceYour plan evolves as you progress, ensuring long-term results and continuous improvement. Program ComponentsComponentFocusBenefit to YouAssessmentGoals, mobility, baseline strengthEstablishes a personalized starting pointCustom WorkoutsStrength, conditioning, mobilityCreates steady, structured progressProgress TrackingMetrics, adjustments, accountabilityEnsures measurable, ongoing results Benefits of Hiring a Personal TrainerWorking with a skilled trainer—especially one of the top professionals in your area—provides exceptional advantages:Faster results through expert, structured programmingWorkouts tailored specifically to your needs and goalsGreater consistency with scheduled sessionsSupport for daily habits, nutrition, and lifestyle changesSafer, more effective training through proper techniquePersonal training remains one of the most powerful tools for long-term fitness, improved health, and lasting success. Why Personalized Coaching WorksPersonalized coaching delivers stronger, more sustainable progress because it:Aligns training with your lifestyle and abilitiesProgressively increases intensity as you improveRemoves confusion and guessworkBuilds confidence through proper form and techniqueProvides accountability to maintain consistencyThis customized approach is one of the most effective long-term fitness strategies available. Personal Training at Redefine FitnessAt Redefine Fitness, our certified trainers deliver tailored programs, expert form coaching, accountability, and measurable progress tracking. As one of the best personal training teams in the region, we help clients improve:StrengthMobilityEnduranceConfidenceOverall health and wellnessEvery program is designed specifically around your goals, lifestyle, and capabilities, ensuring meaningful and sustainable progress. Ready to Transform Your Fitness? Start your journey with customized coaching that delivers real, lasting results. Contact Redefine Fitness today:https://redefine-fitness. com/contact-us/ --- Personal Trainer Near Old Field At Redefine Fitness, we’re committed to helping Old Field residents reach their fitness goals through high-quality personal training available at our Mount Sinai and Stony Brook locations. We focus on delivering individualized, results-focused training through private sessions, small-group options, and programs tailored to every age and fitness level. Our certified coaches are also experienced in supporting clients with specialized needs, ensuring each person receives safe, inclusive, and highly effective guidance designed specifically for their goals. One on One Personal TraningExperience private, fully personalized training designed around your goals, lifestyle, and schedule. Whether you're beginning your fitness journey, rebuilding strength after an injury, or pushing to overcome long-term plateaus, our coaches never rely on cookie-cutter programs—we create a training system built uniquely for you. Our team is not only certified but highly educated, experienced, and dedicated to helping you achieve real, measurable results. Benefits: A personalized weekly training plan that’s continually updated Training sessions designed 100% around your goals Every coach trains hard, leads by example, and lives the lifestyle they teach A private setting designed for focus and confidence 1000+Satisfied Client Semi-Private Training Train alongside up to four clients under the guidance of one expert coach—enjoying premium instruction at a shared cost. Our semi-private program combines the energy and support of small-group training with the personalized attention of one-on-one coaching. Each session includes no more than three other participants, and your coach customizes every workout to match your individual goals. Ideal for those who enjoy training alongside others yet need individualized plans Ideal for those looking for premium Redefine coaching at a more affordable price Clients who appreciate motivation, community energy, and consistent training habits You’ll enjoy the same high-level coaching and accountability as one-on-one training—at a more cost-effective rate, plus the added motivation and support of a small-group environment. Core plus membership Gym accessClients who enjoy a shared space but still want individualized programming Daily Infrared SaunaDetox, recover faster, and enhance circulation with unlimited access to our private infrared sauna. Daily DrinksGrab any drink from our wide selection of beverages to help fuel your workout. Kickboxing ClassesGet a great workout punching and kicking some bags. These 45 minute classes are small and catered to all ages & abilities. Nutrition Coaching
 Work one-on-one with a dedicated coach who provides customized meal planning, macro guidance, ongoing accountability, and consistent progress check-ins. Our flagship program delivers a high level of personalization and expert support—without forcing you to cut out your favorite foods or follow restrictive, complicated diet plans. What You get 60-minute comprehensive nutrition analysis to start Bi-weekly check-ins with your personal nutrition coach 24/7 access to your coach via text, email, or in-person No food restrictions—just smarter strategies using macro tracking Start Today Elite Membership For those seeking the highest level of the Redefine Fitness experience, our Elite Membership offers exclusive perks, elevated accountability, and a fully integrated approach to training and recovery. It’s the ideal choice for clients dedicated to long-term health, consistency, and peak performance. Benefits: Unlimited 1:1 Personal Training Monthly massage therapy Ongoing nutrition coaching Access to infrared sauna sessions Exclusive Redefine apparel Guest privileges to bring a friend Ongoing nutrition coaching Access to infrared sauna sessions Learn More What a Personal Trainer DoesA personal trainer provides customized, results-oriented fitness coaching built around your goals, body, and lifestyle. One of the greatest benefits of working with a trainer is having expert guidance that adjusts specifically to your needs. A top personal trainer delivers:Tailored workout programs based on your fitness levelInstruction on proper technique to ensure safety and efficiencyAccountability and ongoing motivationProgress tracking with strategic program updatesPersonal trainers help clients build strength, lose weight, improve mobility, and develop lasting healthy habits that create long-term success. Key Coaching ElementsFeatureDescriptionWhy It MattersPersonalized WorkoutsSessions tailored to your goalsFaster progress with less guessworkTechnique CoachingProper form and movement optimizationLowers injury riskAccountabilityConsistent support and motivationHelps you stay on track Benefits of Hiring a Personal TrainerWorking with a knowledgeable trainer—especially one of the top personal trainers in your area—comes with significant advantages:Faster results through structured, expert-designed trainingFully customized workouts that fit your needs and abilitiesIncreased consistency with scheduled sessionsSupport with nutrition and lifestyle habitsSafer, more effective training through proper form and progressionPersonal training remains one of the most effective ways to achieve long-term fitness improvements and overall health. Who Personal Training Is ForPersonal training is ideal for:Beginners who want structure, proper technique, and confidenceIndividuals looking to lose weight or build musclePeople needing motivation and professional guidanceThose recovering from injury or needing modified exercisesAnyone who prefers customized workouts over generic routinesIt’s suitable for every age group, fitness level, and ability. What to Expect in a Personal Training ProgramA comprehensive personal training program typically includes:A full assessment and goal-setting consultationSessions focused on strength, conditioning, and mobilityTechnique coaching for safe, effective movementRegular progress check-ins and program updatesOptional nutrition and habit-based supportPrograms evolve as you improve to ensure consistent, long-term growth. Program ComponentsComponentFocusBenefit to YouAssessmentGoals, mobility, and baseline reviewProvides a personalized starting pointCustom WorkoutsStrength, conditioning, mobilityCreates steady, structured progressProgress TrackingMetrics, adjustments, accountabilityEnsures continued, measurable results Why Personalized Coaching WorksPersonalized coaching produces stronger, more sustainable results because it:Aligns training with your lifestyle, goals, and abilitiesScales intensity as your strength and fitness improveRemoves guesswork from your workoutsBuilds confidence with proper formProvides accountability to maintain consistencyThis custom-tailored approach is one of the most effective strategies for achieving long-term success. Personal Training at Redefine FitnessAt Redefine Fitness, our certified trainers specialize in delivering custom programs, expert form coaching, accountability, and measurable progress tracking. As one of the best personal training teams in the region, we help clients improve:StrengthMobilityEnduranceConfidenceOverall health and wellnessEvery program is personalized to your goals and lifestyle, ensuring meaningful, sustainable progress. Ready to Transform Your Fitness? Begin your journey with coaching designed to produce real, lasting results. Contact Redefine Fitness today:https://redefine-fitness. com/contact-us/ --- Personal Trainer Near Saint James At Redefine Fitness, we proudly support the Saint James community with premium personal training available at our Mount Sinai and Stony Brook locations. Our personalized, results-driven approach includes one-on-one coaching, small-group training, and fully customized programs for every age, ability, and fitness level. Our certified trainers also specialize in supporting clients with unique needs, ensuring every individual receives safe, inclusive, and highly effective training tailored to their goals. One on One Personal TraningPrivate, fully customized training designed around your goals, lifestyle, and schedule. Whether you’re new to fitness, recovering from an injury, or pushing to overcome long-standing plateaus, our trainers never rely on generic templates—we create a tailored system built exclusively for you. Our coaching team is not only certified but highly educated, experienced, and dedicated to delivering real, measurable results. Benefits: A personalized weekly training plan that’s continually updated Training sessions designed 100% around your goals Every coach trains hard, leads by example, and lives the lifestyle they teach A private setting designed for focus and confidence 1000+Satisfied Client Semi-Private Training Train with up to four clients under one expert coach—enjoying premium coaching at a shared cost. Our semi-private training program combines the energy of small-group sessions with the precision of individualized instruction. Each session includes up to three other clients, while your coach customizes every workout to match your personal goals. Ideal for those who enjoy training alongside others yet need individualized plans Ideal for those looking for premium Redefine coaching at a more affordable price Clients who appreciate motivation, community energy, and consistent training habits You’ll experience the same high-level coaching and accountability as one-on-one training—at a more affordable rate, with the added motivation and support of a small-group setting. Core plus membership Gym accessClients who enjoy a shared space but still want individualized programming Daily Infrared SaunaDetox, recover faster, and enhance circulation with unlimited access to our private infrared sauna. Daily DrinksGrab any drink from our wide selection of beverages to help fuel your workout. Kickboxing ClassesGet a great workout punching and kicking some bags. These 45 minute classes are small and catered to all ages & abilities. Nutrition Coaching
 Work one-on-one with a dedicated coach who provides personalized meal planning, macro guidance, accountability, and consistent progress check-ins. Our flagship program delivers deep customization and expert support—without forcing you to give up your favorite foods or follow restrictive, complicated diet rules. What You get 60-minute comprehensive nutrition analysis to start Bi-weekly check-ins with your personal nutrition coach 24/7 access to your coach via text, email, or in-person No food restrictions—just smarter strategies using macro tracking Start Today Elite Membership For those seeking the highest level of the Redefine Fitness experience, our Elite Membership offers exclusive benefits, elevated accountability, and a fully integrated approach to training and recovery. It’s the premier choice for clients dedicated to long-term health, consistency, and peak performance. Benefits: Unlimited 1:1 Personal Training Monthly massage therapy Ongoing nutrition coaching Access to infrared sauna sessions Exclusive Redefine apparel Guest privileges to bring a friend Ongoing nutrition coaching Access to infrared sauna sessions Learn More What a Personal Trainer DoesA personal trainer provides individualized, results-driven fitness coaching designed around your body, goals, and lifestyle. One of the greatest benefits of working with a trainer is receiving expert guidance that adapts directly to your needs. A top personal trainer offers:Customized workout programs tailored to your fitness levelTechnique instruction to ensure proper form and safetyAccountability with structured motivationProgress tracking with consistent adjustmentsPersonal trainers help clients improve strength, lose weight, increase mobility, and build sustainable, long-term healthy habits. Key Coaching ElementsFeatureDescriptionWhy It MattersPersonalized WorkoutsCustom sessions based on your specific goalsFaster progress with less guessworkTechnique CoachingForm correction and movement efficiencyReduces injury riskAccountabilityScheduled support and consistent motivationHelps you stay committedBenefits of Hiring a Personal TrainerWorking with a highly qualified trainer—especially one of the top personal trainers in your area—provides major advantages, including:Faster progress with expert structure and guidanceWorkouts fully customized to your body and goalsBetter consistency through scheduled sessionsSupport for lifestyle habits, daily routines, and nutritionSafer, more effective training with proper techniqueThis makes personal training one of the best paths to long-term fitness, improved health, and sustainable results. Who Personal Training Is ForPersonal training is ideal for:Beginners who need structure, confidence, and safe instructionIndividuals who want to lose weight or build strengthPeople who need extra motivation and customized guidanceClients recovering from an injury or requiring movement modificationsAnyone who prefers tailored workouts over generic routinesPersonal training benefits all ages, all ability levels, and all fitness backgrounds. What to Expect in a Personal Training ProgramA complete personal training program typically includes:A full fitness assessment and goal-setting consultationStrength, conditioning, and mobility sessionsTechnique coaching to ensure proper formRegular progress evaluations and adjustmentsOptional support for nutrition, habits, and recoveryYour plan evolves as you improve, ensuring continuous and measurable progress. Program ComponentsComponentFocusBenefit to YouAssessmentGoals, mobility, baseline strengthEstablishes your personalized starting pointCustom WorkoutsStrength, conditioning, mobilityCreates structured, targeted improvementsProgress TrackingCheck-ins, program updates, metricsEnsures consistent, long-term resultsWhy Personalized Coaching WorksPersonalized coaching delivers stronger, more sustainable results because it:Aligns your training plan with your lifestyle and abilitiesIncreases intensity progressively as you get strongerEliminates guesswork and uncertaintyBuilds confidence through proper techniqueProvides accountability to keep you consistentThis individualized approach remains one of the top strategies for long-term health, confidence, and performance. Personal Training at Redefine FitnessAt Redefine Fitness, our certified trainers specialize in delivering customized workouts, expert technique instruction, accountability, and detailed progress tracking. As one of the best personal training teams in the region, we help clients achieve meaningful improvements in:StrengthMobilityEnduranceConfidenceOverall wellnessEvery program is designed around your goals, your schedule, and your lifestyle—ensuring lasting, sustainable progress. Ready to Transform Your Fitness? Start your journey with personalized coaching that delivers real, measurable results. Contact Redefine Fitness today:https://redefine-fitness. com/contact-us/ --- Personal Trainer Near Belle Terre At Redefine Fitness, we proudly support clients from Belle Terre with premium personal training offered at two nearby locations in Stony Brook and Mount Sinai. Known for our personalized and results-driven approach, we provide one-on-one coaching, small-group sessions, and fully customized programs for all ages and fitness levels. Our certified trainers also specialize in working with individuals who have unique needs, ensuring every client receives safe, inclusive, and highly effective training tailored to their goals. One on One Personal TraningPrivate, fully customized training built around your goals, lifestyle, and schedule. Whether you’re new to fitness, recovering from an injury, or striving to break through long-standing plateaus, our trainers never use generic templates—we develop a tailored system designed exclusively for you. Our coaching team is not only certified but highly educated, experienced, and committed to delivering real, measurable results. Benefits: A personalized weekly training plan that’s continually updated Training sessions designed 100% around your goals Every coach trains hard, leads by example, and lives the lifestyle they teach A private setting designed for focus and confidence 1000+Satisfied Client Semi-Private Training Train with up to four clients under one expert coach—premium coaching at a shared cost. Our semi-private program blends the motivation of small-group training with the precision of individualized guidance. Each session includes up to three other clients, with your coach tailoring every workout to your personal goals. Ideal for those who enjoy training alongside others yet need individualized plans Ideal for those looking for premium Redefine coaching at a more affordable price Clients who appreciate motivation, community energy, and consistent training habits You’ll receive the same high-level coaching and accountability as one-on-one training—at a more affordable rate, with the added motivation that comes from a supportive group environment. Core plus membership Gym accessClients who enjoy a shared space but still want individualized programming Daily Infrared SaunaDetox, recover faster, and enhance circulation with unlimited access to our private infrared sauna. Daily DrinksGrab any drink from our wide selection of beverages to help fuel your workout. Kickboxing ClassesGet a great workout punching and kicking some bags. These 45 minute classes are small and catered to all ages & abilities. Nutrition Coaching
 Work with a dedicated coach who provides meal planning, macro guidance, accountability, and regular progress check-ins. Our flagship program offers deep personalization and expert support—without requiring you to give up the foods you love or follow restrictive, confusing diet rules. What You get 60-minute comprehensive nutrition analysis to start Bi-weekly check-ins with your personal nutrition coach 24/7 access to your coach via text, email, or in-person No food restrictions—just smarter strategies using macro tracking Start Today Elite Membership For those who want the most elevated Redefine Fitness experience, our Elite Membership delivers exclusive benefits, enhanced accountability, and an all-inclusive approach to training and recovery. It’s the premier option for clients committed to long-term health and peak performance. Benefits: Unlimited 1:1 Personal Training Monthly massage therapy Ongoing nutrition coaching Access to infrared sauna sessions Exclusive Redefine apparel Guest privileges to bring a friend Ongoing nutrition coaching Access to infrared sauna sessions Learn More What a Personal Trainer DoesA personal trainer delivers individualized, results-focused fitness coaching built around your body, goals, and lifestyle. One of the best advantages of working with a trainer is receiving guidance that adapts specifically to your needs. A top personal trainer provides:Customized workout programs tailored to your fitness levelTechnique instruction to ensure proper form and safetyAccountability and structured motivationProgress tracking with ongoing adjustmentsPersonal trainers help clients increase strength, lose weight, improve mobility, and build long-lasting healthy habits. Key Coaching ElementsFeatureDescriptionWhy It MattersPersonalized WorkoutsCustom sessions based on your goalsFaster progress with less guessworkTechnique CoachingForm correction and movement efficiencyReduces injury riskAccountabilityScheduled support and motivationHelps you stay consistent Benefits of Hiring a Personal TrainerWorking with a highly qualified trainer—especially one of the top personal trainers in the area—offers major advantages:Accelerated progress with expert guidanceFully personalized workoutsImproved consistency with scheduled sessionsSupport for lifestyle habits and nutritionSafer training with proper form and progressionThis makes personal training one of the best paths to long-term fitness and overall health. Who Personal Training Is ForPersonal training is ideal for:Beginners needing structure and confidenceAnyone wanting to lose weight or build strengthPeople who need motivation and expert directionIndividuals recovering from injuryAnyone who prefers tailored workouts rather than generic routinesIt works for all ages and fitness levels. What to Expect in a Personal Training ProgramA complete personal training program usually includes:A fitness assessment and goal-setting sessionStrength, conditioning, and mobility sessionsTechnique coaching to ensure safetyRegular progress evaluationsOptional nutrition and habit-based coachingPrograms adapt over time so results continue to improve. Program Components ComponentFocusBenefit to YouAssessmentGoals, mobility, baseline strengthEstablishes a personalized starting pointCustom WorkoutsStrength, conditioning, mobilityStructured improvement over timeProgress TrackingCheck-ins, adjustments, metricsEnsures continued and measurable results Why Personalized Coaching WorksPersonalized coaching creates stronger, more sustainable results because it:Matches your plan to your lifestyle and abilitiesProgressively increases intensity as you get strongerRemoves guessworkBuilds confidence through proper formProvides accountability to keep you consistentThis makes it one of the top strategies for long-term success. Personal Training at Redefine FitnessAt Redefine Fitness, our certified trainers deliver customized workouts, expert form coaching, accountability, and detailed progress tracking. As one of the best personal training teams in the region, we help clients achieve measurable improvements in:StrengthMobilityEnduranceConfidenceOverall wellnessEvery program is built around your goals and lifestyle to ensure real, sustainable progress. Ready to Transform Your Fitness? Start your journey with personalized coaching that delivers real results. Contact Redefine Fitness today:https://redefine-fitness. com/contact-us/ --- Personal Trainer Suffolk NY At Redefine Fitness, we proudly serve clients throughout Suffolk County with premium personal training available at our Mount Sinai and Stony Brook locations. Known for our personalized and results-driven approach, we offer one-on-one coaching, small-group sessions, and fully customized programs for all ages and fitness levels. Our certified trainers also specialize in supporting individuals with unique needs, ensuring every client receives safe, inclusive, and highly effective training tailored to their goals. One on One Personal TraningPrivate, fully customized training built around your goals, lifestyle, and schedule. Whether you’re new to fitness, recovering from an injury, or breaking through long-standing plateaus, our personal trainers go beyond generic programs—crafting a tailored system designed specifically for you. Our coaching team is certified, highly educated, and experienced, with a commitment to delivering real, measurable results. Benefits: A personalized weekly training plan that’s continually updated Training sessions designed 100% around your goals Every coach trains hard, leads by example, and lives the lifestyle they teach A private setting designed for focus and confidence 1000+Satisfied Client Semi-Private Training Train alongside up to four clients with guidance from one expert coach—delivering premium coaching at a shared, more accessible cost. Our semi-private program blends the energy of small-group training with the accuracy of individualized coaching. You’ll train alongside up to three other clients, guided by one expert coach who tailors each workout to your personal goals. Ideal for those who enjoy training alongside others yet need individualized plans Ideal for those looking for premium Redefine coaching at a more affordable price Clients who appreciate motivation, community energy, and consistent training habits You’ll get the same high-level coaching and accountability as one-on-one training—at a more affordable rate, with the added motivation of a supportive small-group environment. Core plus membership Gym accessClients who enjoy a shared space but still want individualized programming Daily Infrared SaunaDetox, recover faster, and enhance circulation with unlimited access to our private infrared sauna. Daily DrinksGrab any drink from our wide selection of beverages to help fuel your workout. Kickboxing ClassesGet a great workout punching and kicking some bags. These 45 minute classes are small and catered to all ages & abilities. Nutrition Coaching
 Work one-on-one with a dedicated coach who provides tailored meal plans, macro guidance, accountability, and consistent progress check-ins. Our flagship program offers deep personalization and expert support—without requiring you to give up the foods you love or follow restrictive, confusing diet rules. What You get 60-minute comprehensive nutrition analysis to start Bi-weekly check-ins with your personal nutrition coach 24/7 access to your coach via text, email, or in-person No food restrictions—just smarter strategies using macro tracking Start Today Elite Membership If you’re looking for the most comprehensive Redefine experience, our Elite Membership delivers elevated accountability, exclusive benefits, and an all-inclusive approach to training and recovery. It’s the premier option for anyone committed to long-term health, advanced support, and peak performance. Benefits: Unlimited 1:1 Personal Training Monthly massage therapy Ongoing nutrition coaching Access to infrared sauna sessions Exclusive Redefine apparel Guest privileges to bring a friend Ongoing nutrition coaching Access to infrared sauna sessions Learn More What a Personal Trainer DoesA personal trainer provides individualized fitness coaching that includes:Tailored workout programs built around your goals, abilities, and training historyStep-by-step instruction to ensure proper form and safe movement patternsAccountability and motivation to help you stay consistentProgress tracking with routine adjustments to keep you improvingPersonal trainers help clients build strength, lose weight, increase mobility, improve conditioning, and develop sustainable habits that support long-term health. Benefits of Hiring a Personal TrainerWorking with a personal trainer offers several key advantages:Faster progress through expert guidance and structured programmingWorkouts personalized specifically for your body, goals, and limitationsIncreased consistency through regularly scheduled sessionsSupport with nutrition, habits, and overall lifestyle improvementsReduced injury risk through proper form and safe progressionThese benefits make personal training one of the most effective ways to improve your fitness, confidence, and overall wellness. Who Personal Training Is ForPersonal training is ideal for people who:Are new to fitness and need structured, professional guidanceWant to lose weight, build muscle, or improve general conditioningNeed consistent motivation and knowledgeable coachingPrefer personalized workouts over generic routinesAre recovering from an injury and require modified, safe movementsPersonal training is suitable for all ages and experience levels—from beginners to athletes. What to Expect in a Personal Training ProgramA typical personal training program includes:A detailed assessment and goal-setting consultationCustomized strength, conditioning, and mobility sessionsTechnique coaching to ensure efficiency and safetyRegular program updates based on your progressOptional nutrition and habit-based supportPrograms are continuously refined to help you see steady, long-term results. Why Personalized Coaching WorksPersonalized coaching is highly effective because it:Aligns your fitness plan with your lifestyle, schedule, and abilitiesProgressively increases challenge as you get strongerRemoves guesswork from your workouts and programmingBuilds confidence through proper technique and expert feedbackProvides accountability that keeps you showing up and making progressThis individualized approach leads to long-lasting, sustainable improvements. The Redefine Fitness DifferenceAt Redefine Fitness, our trainers provide fully customized workouts, expert technique coaching, accountability, and detailed progress tracking—all centered on your individual goals. This high-level personalization helps clients achieve faster, safer, and more consistent results compared to navigating fitness on their own. Our coaches design structured, goal-driven plans that fit your lifestyle, teach proper form to prevent injuries, and offer the motivation and support needed to stay on track. Clients experience measurable improvements in strength, mobility, confidence, and overall well-being through our supportive, expert-led training environment. Ready to Take the Next Step? Start your journey toward real, lasting results. Contact Redefine Fitness today:https://redefine-fitness. com/contact-us/ --- Personal Trainer Near Miller place At Redefine Fitness, we proudly serve clients from Miller Place with premium personal training just five minutes away at our Mt. Sinai, NY location. Known for our personalized and results-driven approach, we offer one-on-one coaching, small-group sessions, and fully customized programs for all ages and fitness levels. Our certified trainers also specialize in working with individuals who have unique needs, ensuring every client receives safe, inclusive, and highly effective training tailored to their goals. One on One Personal Traning Private, fully customized training designed around your goals, lifestyle, and schedule. Whether you’re new to fitness, recovering from an injury, or pushing past long-standing plateaus, our personal trainers don’t rely on generic templates—we create a personalized system built exclusively for you. Our coaching team is not only certified but highly educated, experienced, and dedicated to delivering real, measurable results. Benefits: A personalized weekly training plan that’s continually updated Training sessions designed 100% around your goals Every coach trains hard, leads by example, and lives the lifestyle they teach A private setting designed for focus and confidence 1000+ Satisfied Client Semi-Private Training Train with up to four clients under one expert coach—premium coaching at a shared cost. Our semi-private program combines the motivation of small-group training with the precision of individualized coaching. Train with up to three other clients, all supported by one expert coach who adjusts every workout to your goals. Ideal for those who enjoy training alongside others yet need individualized plans Ideal for those looking for premium Redefine coaching at a more affordable price Clients who appreciate motivation, community energy, and consistent training habits You’ll receive the same high-level coaching and accountability as One-on-One training — but at a more affordable rate, plus the added motivation of a supportive group setting. Core plus membership Gym access Clients who enjoy a shared space but still want individualized programming Daily Infrared Sauna Detox, recover faster, and enhance circulation with unlimited access to our private infrared sauna. Daily Drinks Grab any drink from our wide selection of beverages to help fuel your workout. Kickboxing Classes Get a great workout punching and kicking some bags. These 45 minute classes are small and catered to all ages & abilities. Nutrition Coaching Work with a dedicated coach who provides meal plans, macro guidance, accountability, and regular progress check-ins. Our flagship program delivers deep personalization and expert support—without forcing you to give up the foods you love or follow confusing diet rules. What You get 60-minute comprehensive nutrition analysis to start Bi-weekly check-ins with your personal nutrition coach 24/7 access to your coach via text, email, or in-person No food restrictions—just smarter strategies using macro tracking Start Today Elite Membership If you want the highest level of the Redefine experience, our Elite Membership provides exclusive benefits, elevated accountability, and an all-inclusive model for training and recovery. It’s the premier choice for those committed to long-term health and peak performance. Benefits: Unlimited 1:1 Personal Training Monthly massage therapy Ongoing nutrition coaching Access to infrared sauna sessions Exclusive Redefine apparel Guest privileges to bring a friend Ongoing nutrition coaching Access to infrared sauna sessions Learn More What a Personal Trainer Does A personal trainer provides individualized fitness coaching that includes: Customized workout programs based on your goals and fitness level Instruction on proper form and technique Accountability and motivation to support consistency Progress tracking with regular program adjustments Personal trainers help clients build strength, lose weight, improve mobility, and develop long-term healthy habits. Benefits of Hiring a Personal Trainer Key benefits of working with a personal trainer include: Faster progress through expert, personalized guidance Workouts designed specifically for your body and goals Increased consistency through scheduled sessions Support with nutrition and lifestyle habits Reduced risk of injury with proper form and safe progression These advantages make personal training one of the most effective ways to improve overall fitness and health. Who Personal Training Is For A personal trainer is ideal for individuals who: Are new to fitness and want structured guidance Want to lose weight, gain strength, or improve conditioning Need consistent motivation and expert instruction Prefer customized workouts instead of generic routines Are recovering from injury or need modified movements Personal training is suitable for all ages and experience levels. What to Expect in a Personal Training Program A typical personal training program includes: A fitness assessment and goal review Custom strength, conditioning, and mobility sessions Technique coaching for efficiency and safety Regular updates to your program based on progress Optional nutrition or habit-based support Programs are continually refined to maximize long-term results. Why Personalized Coaching Works Personalized coaching creates better results because it: Aligns your plan with your lifestyle and abilities Adjusts intensity as you get stronger Eliminates guesswork around exercises or programming Builds confidence through proper technique Provides accountability that keeps you consistent This individualized approach creates lasting, sustainable progress. A personal trainer at Redefine Fitness delivers customized workouts, expert technique coaching, accountability, and detailed progress tracking—all built around your individual goals. This highly personalized approach helps clients achieve faster, safer, and more consistent results than trying to navigate fitness alone. Our coaches create structured, goal-driven plans tailored to your lifestyle, teach proper form to prevent injuries, and provide ongoing motivation to keep you progressing week after week. With Redefine Fitness, clients experience measurable improvements in strength, mobility, confidence, and overall health through a supportive, expert-led training environment. Ready to take the next step? Contact Redefine Fitness today and start your journey toward real results: https://redefine-fitness. com/contact-us/ --- Stony Brook Experience Fitness in Stony Brook Discover fitness excellence at our Stony Brook location. Our skilled trainers offer tailored guidance for your fitness journey, ensuring you reach your goals with confidence. Whether you prefer individual sessions or group classes, we provide diverse options to suit your needs. Join our vibrant fitness community and redefine your potential at Redefine Fitness in Stony Brook. With modern facilities and dedicated trainers, achieving your fitness goals has never been easier. Address 1113 North Country Road, Stony Brook, New York 11790 Phone (631) 364-9027 Hours Monday: 5:00 AM - 8:00 PM Tuesday: 5:00 AM - 8:00 PM Wednesday: 5:00 AM - 8:00 PM Thursday: 5:00 AM - 8:00 PM Friday: 5:00 AM - 8:00 PM Saturday: 7:00 AM - 4:00 PM Sunday: 7:00 AM - 2:00 PM Book your Fee Assessment Today Hours Monday: 5:00 AM - 8:00 PM Tuesday: 5:00 AM - 8:00 PM Wednesday: 5:00 AM - 8:00 PM Thursday: 5:00 AM - 8:00 PM Friday: 5:00 AM - 8:00 PM Saturday: 7:00 AM - 4:00 PM Sunday: 7:00 AM - 2:00 PM Book Your Complimentary Assessment Today REAL PEOPLE. REAL RESULTS. 
See why clients trust Redefine. 
 Brian B. 20:03 01 Sep 25Had a 2 week experience in Redefine when over from UK. We were given a great welcome and encouragement. Targeted personal training for knee improvement was very professionally delivered - but always with a personal touch and empathy. Well done Kyle and Hannah! And thanks! Response from the owner 01:25 02 Sep 25 Thank you for sharing your positive experience, Brian! We're thrilled to hear that our targeted personal training for knee improvement met your expectations and that Kyle and Hannah provided such great support. Your kind words about our team's professionalism and empathy mean a lot to us. We look forward to welcoming you back on your next visit! Thank You Jameson K. 22:19 08 Aug 25Kyle And Kolja Are The Best TrainersI highly recommend themResponse from the owner 22:30 08 Aug 25 Thank you for your fantastic review! We're thrilled to hear that Kyle and Kolja made such a positive impact on your experience. Your recommendation means a lot to us, and we appreciate your support! Thank You Chris R. 19:37 07 Aug 25Redefine Fitness in Stony Brook is hands down one of the best gyms I’ve ever been to. The atmosphere is welcoming, the equipment is top-notch, and the whole place is always clean and well-organized. But what really makes it stand out is the staff. Shoutout to Both Kyle and Kolja. They are incredibly knowledgeable and genuinely care about helping you reach your goals. Whether it's tweaking your form, answering questions, or just offering that extra bit of motivation, they’re always professional and approachable. They know what they're doing, and they make you feel confident and supported. Response from the owner 19:47 07 Aug 25 Thank you for your wonderful review, Chris! We're thrilled to hear that you had such a positive experience at Redefine Fitness in Stony Brook. Our team, especially Kyle and Kolja, works hard to create a welcoming atmosphere and support our members in achieving their goals. Your feedback about our cleanliness and equipment is greatly appreciated. We look forward to seeing you continue on your fitness journey with us! Thank You Sarah A. 21:20 23 Jun 25awesome trainers! everyones great! ! Response from the owner 21:31 23 Jun 25 Thank you for your fantastic feedback, Sarah! We're thrilled to hear that you enjoyed your experience with our trainers. We appreciate your support and hope to see you again soon! Thank You Lisa B. 13:07 22 Jun 25I previously posted a positive review for my former Redefine trainer, Amanda. Now that she is in management and I have a new trainer, Hanna, it’s time I sang her praises! I continue to be proud of myself for making the commitment to working out. This level of exercise and strength training has been the best gift I could ever give myself. I feel strong, sure-footed, and healthy. I couldn’t do it though without Hanna! She might be young but she’s wise and sensible. We have such a nice rapport that I never hesitate to tell her if I’ve got some little issue troubling me because I know she will find a way to adapt my workouts accordingly. This is wonderful because it means that even if I’m not feeling 100% for some reason, most recently from jet lag, I can still get a good workout in. Most days I feel great and we get to it! Hanna pushes me, just the right amount. And all the other trainers are so friendly, my little successes are often met with cheers from the entire staff. It’s really sweet, like all of Redefine is cheering for my success! With this level of support from Hanna and the Redefine family, I know I will be a client for what I hope will be a very long, healthy life! Response from the owner 20:14 25 Dec 24 Thank you so much for sharing your experience, Lisa! We're thrilled to hear about your journey and the positive impact strength training has had on your life. It's wonderful to know that Amanda and our team have been able to support you in achieving your personal goals. We look forward to continuing this journey with you in 2025 and beyond! Your success is our success! Thank You V R14:00 19 Jun 25Been training here for over 2yrs and it’s been great. The trainers are knowledgeable and polite they’ve helped me work through past injuries. And the new faculty is nice and well equipped. Response from the owner 14:11 19 Jun 25 Thank you for your fantastic review! We're thrilled to hear that you've had a positive experience over the past two years and that our trainers have been able to support you through your journey. Your progress and satisfaction are our top priorities, and we’re glad you find our new faculty and equipment beneficial. We look forward to continuing to help you reach your goals! Thank You See More Results --- Mount Sinai Discover Your Strength at Mount Sinai Experience elite fitness at our Mount Sinai location, where personalized training meets cutting-edge facilities. Our certified trainers are dedicated to helping you achieve your fitness goals, whether you’re a beginner or seasoned enthusiast. From tailored workout programs to group classes, redefine your fitness journey with us. Join our vibrant community and discover the difference at Redefine Fitness. Visit our Mount Sinai branch today. Address 271-1 Route 25A Mount Sinai, NY 11766 Phone (631) 743-9906 Hours Monday: 5:00 AM - 8:00 PM Tuesday: 5:00 AM - 8:00 PM Wednesday: 5:00 AM - 8:00 PM Thursday: 5:00 AM - 8:00 PM Friday: 5:00 AM - 8:00 PM Saturday: 7:00 AM - 4:00 PM Sunday: 7:00 AM - 2:00 PM Book your Fee Assessment Today Hours Monday: 5:00 AM - 8:00 PM Tuesday: 5:00 AM - 8:00 PM Wednesday: 5:00 AM - 8:00 PM Thursday: 5:00 AM - 8:00 PM Friday: 5:00 AM - 8:00 PM Saturday: 7:00 AM - 4:00 PM Sunday: 7:00 AM - 2:00 PM Book Your Complimentary Assessment Today REAL PEOPLE. REAL RESULTS. 
See why clients trust Redefine. 
 Clear Abstract S. 14:21 28 Aug 25I started my journey here at Redefine fitness in Mount Sinai in two weeks. I have lost £6 and gained muscle when I tell you this is a life changer being 60 years old and being able to work out and feel great is amazing thank you to all of these personal trainers they are one of the best I’ve ever trained with. Response from the owner 18:09 28 Aug 25 Thank you for sharing your experience with us! We're thrilled to hear about your progress in just two weeks and how our personal trainers have made a positive impact on your fitness journey. Your success is truly inspiring, and we're proud to support you every step of the way. Keep up the fantastic work! Thank You Donna C. 18:04 04 Aug 25Redefine Fitness is the BEST Fitness facility that I have experienced! ! ! I have been attending other gyms since the early 90's and Redefine Fitness is the only one that I actually look forward to coming to work out! ! ! The motto "Fitness is Medicine" holds true! ! ! I watched Anthony After a workout I feel like I have taken medicine for my body, mind and spirit! ! ! My trainer, Rick, is phenomenal! ! ! Knowledgeable, Patient, Encouraging, Fun and all around Wonderful Person. Response from the owner 18:15 04 Aug 25 Thank you for your amazing feedback, Donna! We’re thrilled to hear that Redefine Fitness has made such a positive impact on your fitness journey. It's wonderful to know you enjoy your workouts and find motivation from our team, especially Rick. We look forward to continuing to support your health and wellness goals! Thank You Melissa B. 10:56 29 Jul 25Working with my trainer Chris has been nothing short of transformative. From the very beginning, he took the time to understand not just my fitness goals, but the unique challenges posed by my injuries. What sets him apart is his extraordinary care and attention to detail. Each workout is thoughtfully tailored — striking a perfect balance between pushing me to my limits and protecting the areas that need healing. His expertise, patience, and genuine commitment have kept me motivated and consistently progressing. I’ve felt stronger, more confident, and well-supported every step of the way. He doesn’t just train bodies — he empowers people. I’m endlessly grateful for the care he puts into every session, and I truly adore working with him. Response from the owner 11:02 29 Jul 25 Thank you for your wonderful review, Melissa! We're thrilled to hear about your transformative experience with Chris. His personalized approach and dedication to your specific needs truly make a difference, and it's inspiring to know that you've felt stronger and more confident in your journey. We're grateful for your trust in us, and we look forward to continuing to support you in reaching your fitness goals. Keep up the great work! Thank You Eileen S. 03:03 23 Jul 25The best decision I have ever made! The one on one personal training really takes into account your abilities and needs. They challenge you to do a little more each time, but not to the point of overdoing it. Everyone is always available to answer your questions too. I wanted to add that a big shout out should go to the trainers. They have the patience needed when working with clients with any sort of disability. You can see the professionalism they have as well as the care they provide to each and every person that comes through the doors. Keep up the great work! Response from the owner 22:35 21 Jun 25 We’re thrilled to hear that you had such a positive experience with our personal training! Our team is dedicated to tailoring workouts to meet individual needs while ensuring that every session challenges you appropriately. Thank you for recognizing our commitment to support and communication. We look forward to continuing to help you achieve your fitness goals! Thank You Sandra d C10:30 16 Jul 25Chris is an amazing trainer @ the Mt Sinai location . He is understanding , dedicated and motivational to my goals. I enjoy working out with him at my semi sessionsRyan B. 20:30 01 Jul 25This is mostly a personal fitness training type of gym. It is great for P. T. needs. Not sure about O. T. but most likely. Staff is very friendly and knowledgeable. I take a client here and we usually see Rick. He is awesome! We also got to train with A. J. who is also great and Gigi as well. I would highly recommend them if you have any type of sports injuries. Response from the owner 20:41 01 Jul 25 Thank you for your wonderful feedback, Ryan! We are thrilled to hear that you and your client have had such positive experiences with our trainers, especially Rick, A. J. , and Gigi. Our team is dedicated to providing the best support for personal training and sports injury rehabilitation. We appreciate your recommendation and look forward to continuing to assist you on your fitness journey. Thank You Sushma K09:50 25 Jun 25Excellent training and personal support by the trainer. I am really happy to be a member of Redefine fitness. I have been able to meet my strength goals and am challenged by my trainer to excel in my goals. Response from the owner 10:01 25 Jun 25 Thank you for your wonderful feedback, Sushma! We're thrilled to hear that you're enjoying your training and finding personal support from your trainer. It's fantastic that you've met your strength goals and are being challenged to excel further. We appreciate having you as a member of Redefine Fitness and look forward to continuing to support your fitness journey! Thank You Jodie Fox (. 19:46 23 Jun 25Been working with Rick three months. Fantastic staff, wonderful warm welcoming environment. Rick is amazing but so is the whole staff, working with all ages and abilities, physically and mentally. Cannot recommend enough! Response from the owner 19:56 23 Jun 25 Thank you so much for your kind words, Jodie! We are thrilled to hear that you've had a positive experience working with Rick and our team. Creating a warm and welcoming environment for everyone is our priority, and it's wonderful to know that we've succeeded in doing so. We truly appreciate your recommendation and look forward to continuing to support you on your journey! Thank You See More Results --- Filter by Location All Mount Sinai Stony Brook Alli Fuoco Fitness Specialist Mount Sinai Amanda Leal Fitness Specialist Mount Sinai Andrew Branca Assistant Fitness Manager Stony Brook, Mount Sinai Anthony Amen Founder Stony Brook, Mount Sinai Carol Galanty Nutrition Specialist Stony Brook, Mount Sinai Chris Burkley Sales Specialist Stony Brook, Mount Sinai Chris Flores Fitness Specialist Mount Sinai Dennis Ezzo Sales Manager Stony Brook, Mount Sinai Devon Kollar Fitness Manager Stony Brook, Mount Sinai Dom Gioberti Fitness Specialist Mount Sinai Elijah Tillah Fitness Specialist Mount Sinai Galadriel Brady Fitness Specialist Stony Brook Hannah Callahan Certified Strength and Conditioning Specialist Stony Brook Jin Chen Fitness Specialist Stony Brook Kathleen Reilly Kickboxing Professional Stony Brook, Mount Sinai Kolja Thielmann Fitness Specialist Stony Brook Kyle Eckstine Fitness Specialist Stony Brook Maddie Stoddard Fitness Specialist Stony Brook Meredith Bandise Fitness Specialist Stony Brook Olivia Bonomo Fitness Specialist Mount Sinai Rick Caceres Fitness Specialist Mount Sinai Victoria Greene Pre & Post Natal Specialist Stony Brook (function { // Use setTimeout to ensure DOM is fully loaded setTimeout(function { const filterBtns = document. querySelectorAll('. filter-btn'); const employeeCards = document. querySelectorAll('. employee-card'); const modal = document. getElementById('employeeModal'); const modalLeft = document. getElementById('modalLeft'); const modalRight = document. getElementById('modalRight'); const closeBtn = document. querySelector('. modal-close'); // Filter functionality filterBtns. forEach(function(btn) { btn. addEventListener('click', function(e) { e. preventDefault; const location = this. getAttribute('data-location'); // Update active button filterBtns. forEach(function(b) { b. classList. remove('active'); }); this. classList. add('active'); // Filter cards employeeCards. forEach(function(card) { if (location === 'all') { card. style. display = 'block'; } else { const hasLocation = card. classList. contains('location-' + location); if (hasLocation) { card. style. display = 'block'; } else { card. style. display = 'none'; } } }); }); }); // Open modal employeeCards. forEach(function(card) { card. addEventListener('click', function { const employeeId = this. getAttribute('data-employee-id'); loadEmployeeData(employeeId); }); }); // Close modal if (closeBtn) { closeBtn. addEventListener('click', function(e) { e. stopPropagation; closeModal; }); } // Close modal when clicking on backdrop if (modal) { modal. addEventListener('click', function(e) { if (e. target === modal) { closeModal; } }); var modalContent = modal. querySelector('. modal-content'); if (modalContent) { modalContent. addEventListener('click', function(e) { e. stopPropagation; }); } } document. addEventListener('keydown', function(e) { if (e. key === 'Escape' && modal. classList. contains('active')) { closeModal; } }); function loadEmployeeData(employeeId) { // AJAX call to get employee data fetch('https://redefine-fitness. com/wp-admin/admin-ajax. php', { method: 'POST', headers: { 'Content-Type': 'application/x-www-form-urlencoded', }, body: 'action=get_employee_details&employee_id=' + employeeId }) . then(function(response) { return response. json; }) . then(function(data) { if (data. success) { modalLeft. innerHTML = data. data. image_html; modalRight. innerHTML = data. data. content_html; modal. classList. add('active'); document. body. style. overflow = 'hidden'; } }); } function closeModal { modal. classList. remove('active'); document. body. style. overflow = ''; } }, 100); }); --- Health & Fitness Blog Explore the Redefine Fitness Health & Fitness Blog for expert tips on workouts, nutrition, and wellness. Our trainers in Mount Sinai and Stony Brook, NY, provide valuable insights to help you enhance your fitness journey and live a healthier lifestyle. Latest Blog & Articles --- THE GOLD STANDARD. 
 Every plan begins with a complimentary assessment. Pricing is tailored to your goals. 
 Ask About Elite During Your Assessment 01 Daily 1:1 Personal Training Get unlimited access to private training sessions with our expert coaches. Every workout is tailored to your goals, whether it’s strength, endurance, or overall fitness. Access as many sessions as you need with expert personal trainers. Every workout is fully customized to your fitness level, goals, and schedule. Focus on form, technique, and motivation—no guesswork, just results. We’re not the cheapest option—and we’re not trying to be. 
We’re for people who are ready to stop guessing, stop starting over, and finally get results that stick 02 Monthly Sports Massage Recover faster and prevent injuries with a professional sports massage each month. Relax your muscles, improve circulation, and keep your body at peak performance. One complimentary massage per month to support recovery and relaxation. Helps prevent injuries by improving flexibility and circulation. Promotes mental relaxation, reducing stress and tension. 23k+ 03 Nutrition Coaching Sessions Work directly with a certified nutrition coach to build a sustainable, personalized meal plan. Learn how to fuel your body for results without giving up your favorite foods. 60-minute comprehensive nutrition analysis to start ($99 one-time fee) Bi-weekly check-ins with your personal nutrition coach 24/7 access to your coach via text, email, or in-person No food restrictions—just smarter strategies using macro tracking 04 Infrared Sauna Access Detox, reduce stress, and improve muscle recovery with unlimited use of our state-of-the-art infrared sauna. Perfect for post-workout recovery or relaxation. Unlimited access to premium infrared sauna sessions. Supports detoxification by flushing out toxins naturally. Burns additional calories and promotes stress relief. No food restrictions—just smarter strategies using macro tracking Ask About Elite During Your Assessment 05 Exclusive Branded Apparel Receive premium-quality branded apparel reserved only for Elite members—wear your progress with pride. Receive high-quality apparel designed only for Elite members. Stylish and functional gear for both workouts and casual wear. Serves as a badge of recognition for achieving Elite status. Seasonal drops ensure your look stays fresh and unique. 06 Guest Privileges Bring a friend or family member to join you for select workouts and amenities. Share the Elite experience and stay motivated together. Bring a guest to experience training or amenities on select days. Share your fitness journey with friends or family. Keeps you accountable by working out together. Great for introducing others to the premium lifestyle. ELITE: THE GOLD STANDARD
 Unlimited1:1 Training Nutrition Massage Daily Drinks Guest privileges Apparel Sauna quarterly supplements ability to train with FM Ask About Elite During Your Assessment --- This is an example page. It's different from a blog post because it will stay in one place and will show up in your site navigation (in most themes). Most people start with an About page that introduces them to potential site visitors. It might say something like this: Hi there! I'm a bike messenger by day, aspiring actor by night, and this is my website. I live in Los Angeles, have a great dog named Jack, and I like piña coladas. (And gettin' caught in the rain. ) ... or something like this: The XYZ Doohickey Company was founded in 1971, and has been providing quality doohickeys to the public ever since. Located in Gotham City, XYZ employs over 2,000 people and does all kinds of awesome things for the Gotham community. As a new WordPress user, you should go to your dashboard to delete this page and create new pages for your content. Have fun! --- Terms of Use - Personal Training Skip to content Home Services About Us Pricing FAQ Blog Locations Mount Sinai Stony Brook Home Services About Us Pricing FAQ Blog Locations Mount Sinai Stony Brook Get Started Home Services About Us Pricing FAQ Blog Locations Mount Sinai Stony Brook Home Services About Us Pricing FAQ Blog Locations Mount Sinai Stony Brook Get Started YOUR GOALS. OUR BLUEPRINT.
 It all starts with a complimentary fitness assessment.
 Schedule Your Fitness Assessment Facebook Instagram Yelp Youtube Links Home Programs About Us FAQ Company Careers Privacy Policy Links Home Programs About Us FAQ Company Careers Privacy Policy Book your appointment --- Policies - Personal Training Skip to content Home Services About Us Pricing FAQ Blog Locations Mount Sinai Stony Brook Home Services About Us Pricing FAQ Blog Locations Mount Sinai Stony Brook Get Started Home Services About Us Pricing FAQ Blog Locations Mount Sinai Stony Brook Home Services About Us Pricing FAQ Blog Locations Mount Sinai Stony Brook Get Started YOUR GOALS. OUR BLUEPRINT.
 It all starts with a complimentary fitness assessment.
 Schedule Your Fitness Assessment Facebook Instagram Yelp Youtube Links Home Programs About Us FAQ Company Careers Privacy Policy Links Home Programs About Us FAQ Company Careers Privacy Policy Book your appointment --- Careers and Opportunities Explore exciting opportunities at Redefine Fitness in Mount Sinai and Stony Brook, NY. Become a part of our team or an affiliate and inspire others on their fitness journey. Apply Now Join the team Discover rewarding career opportunities at Redefine Fitness in Mount Sinai and Stony Brook, NY. We offer positions like personal trainers and more, available on Indeed. Align with a top fitness brand, enhance your skills, and redefine your career. Apply now and start your journey with us! Open Positions Job Openings Redefine Fitness is hiring! Join our passionate team in Mount Sinai and Stony Brook, NY. We’re looking for dedicated personal trainers and fitness enthusiasts. Elevate your career with a leading fitness brand. --- Services We Offer At Redefine Fitness, we provide top-notch personal training programs in Mount Sinai and Stony Brook, NY. We offer a variety of services including one-on-one personal training, small group sessions, and specialized programs for individuals of all ages and abilities. Our trainers also have expertise in working with clients with special needs, ensuring inclusive and effective fitness solutions for everyone. 1:1 Personal Training Private, fully customized training built for your goals, lifestyle, and schedule. Whether you’re starting from scratch, rebuilding after injury, or trying to break through years of plateaus, we don’t give you a template—we build a system around you. Our coaching team isn’t just certified. We’re educated, deeply experienced, and committed to the craft of results. Benefits: An individualized weekly training plan, updated regularly 100% tailored workouts designed for your goals Every coach trains, walks the walk, and lives the lifestyle they coach Private environment for focus and confidence 1000+ Satisfied Client Semi-Private Training Train with up to 4 clients under one expert coach. Same premium coaching, shared cost. Our semi-private program blends the energy of small-group training with the quality of personalized coaching. Train alongside up to 3 other clients, all guided by one expert coach who tailors each workout to your goals. Clients who enjoy a shared space but still want individualized programming Those looking for a cost-effective way to access Redefine-level coaching People who value support, energy, and a consistent training rhythm You’ll get the same premium coaching and accountability of 1:1 training — but at a more affordable rate, with the added motivation of a supportive group environment. Core plus membership Gym access Clients who enjoy a shared space but still want individualized programming Daily Infrared Sauna Detox, recover faster, and enhance circulation with unlimited access to our private infrared sauna. Daily Drinks Grab any drink from our wide selection of beverages to help fuel your workout. Kickboxing Classes Get a great workout punching and kicking some bags. These 45 minute classes are small and catered to all ages & abilities. Nutrition Coaching Work with a dedicated coach for meal plans, macros, accountability, and progress checks. Our flagship program is designed for those who want deep personalization and expert support—without giving up the foods they love or navigating confusing diet rules. What You get 60-minute comprehensive nutrition analysis to start Bi-weekly check-ins with your personal nutrition coach 24/7 access to your coach via text, email, or in-person No food restrictions—just smarter strategies using macro tracking Start Today Elite Membership For those who want the ultimate Redefine experience, our Elite Membership offers premium perks, maximum accountability, and an all-inclusive approach to fitness and recovery. It’s the gold standard for clients who are ready to invest in their long-term health and performance. Benefits: Unlimited 1:1 Personal Training Monthly massage therapy Ongoing nutrition coaching Access to infrared sauna sessions Exclusive Redefine apparel Guest privileges to bring a friend Ongoing nutrition coaching Access to infrared sauna sessions Learn More --- Reach Out Today Have questions or need assistance? Contact Redefine Fitness in Mount Sinai and Stony Brook, NY. We’re here to help with your fitness journey. Call, email, or visit us to start redefining your fitness experience! Book your appointment Frontline Discount We offer 15% to all frontline employees on every purchase! * Frontline employees include: hospital workers, nurses, doctors, fire department, police department, active military, and our veterans. *The only option that this discount cannot be used for our Elite Fitness Pass. Promo Code at Checkout: FRONTLINE TWO PRIVATE STUDIOS. SAME PREMIUM EXPERIENCE. Stony Brook Address1113 North Country Road, Stony Brook, New York 11790 Phone(631) 364-9027 HoursMonday: 5:00 AM - 8:00 PM Tuesday: 5:00 AM - 8:00 PM Wednesday: 5:00 AM - 8:00 PM Thursday: 5:00 AM - 8:00 PM Saturday: 7:00 AM - 4:00 PM Sunday: 7:00 AM - 2:00 PM Mount Sinai Address271-1 Route 25A Mount Sinai, NY 11766 Phone(631) 743-9906 HoursMonday: 5:00 AM - 8:00 PM Tuesday: 5:00 AM - 8:00 PM Wednesday: 5:00 AM - 8:00 PM Thursday: 5:00 AM - 8:00 PM Saturday: 7:00 AM - 4:00 PM Sunday: 7:00 AM - 2:00 PM --- WHEN YOU’RE FINALLY READY FOR RESULTS, THIS IS WHERE YOU START. 
 Every plan begins with a complimentary private consultation. Pricing is tailored to your goals. 
 Ask About Elite During Your Assessment Why We Don’t List All Our personal training pricesBecause price without context means nothing. We don’t sell cookie-cutter packages. Everything starts with understanding you—your goals, your body, your past experiences, and your lifestyle. That’s why every journey begins with a complimentary private consultation. Every plan is fully customized Investment depends on frequency & goals First step is your complimentary private consultation. We’re not the cheapest option—and we’re not trying to be. 
We’re for people who are ready to stop guessing, stop starting over, and finally get results that stickÀ La Carte Rates45-Minute Appointment — $13060-Minute Appointment — $165Most Redefine Fitness clients participate in structured bi-weekly programs. 1000+ Satisfied ClientsBecome the best version of yourself! What’s Included in Every Program:Every client gets the same premium Redefine experience, no matter which plan they choose. Private studio access
 Expert coaching
 Premium amenities (coffee bar, towel service, spotless facility)
 Progress tracking app
 Supportive community
 NO commitment and 28 Day Money back 1k+ ELITE Unlimited 1:1 Training Nutrition Massage Daily Drinks Unlimited1:1 Training Nutrition Massage Daily Drinks Guest privileges Apparel Sauna quarterly supplements Guest privileges Apparel Sauna quarterly supplements ability to train with FM ability to train with FM Ask About Elite During Your Assessment --- THE STORY BEHIND REDEFINE FITNESS Start Your Journey Today — No Cost, No Obligation. 1000+ Clientslet's join to become champions1000+ Clients 1000+ 1000+ Clients let's join to become champions Founder’s Story My personal training journey started in college. Before that, I was never really into any aspect of fitness. I ate what I wanted, ran a 15 min/mile and couldn’t tell you the difference between a plank or a pushup. That all changed in college, when I began playing intramural sports. I ended up falling back on ice, giving myself major whiplash and a concussion. The impact was unreal and left me bed-ridden for three months. Pain medication, muscle relaxers and migraines became my norm, and doing simple activities such as driving became a task for me. Doctors kept telling me that the migraines would never go away, I would never be able to handle weight above my head and that there was nothing that they could do for me. It was something I refused to believe. Redefine Fitness is my answer to all fitness questions. It’s not about having the biggest muscles or being the fastest runner, rather it is about helping you redefine yourself into the best version that you can be! https://www. youtube. com/watch? v=i2ZiMJACqaAMeet the Staff Filter by Location All Mount Sinai Stony Brook Alli Fuoco Fitness Specialist Mount Sinai Amanda Leal Fitness Specialist Mount Sinai Andrew Branca Assistant Fitness Manager Stony Brook, Mount Sinai Anthony Amen Founder Stony Brook, Mount Sinai Carol Galanty Nutrition Specialist Stony Brook, Mount Sinai Chris Burkley Sales Specialist Stony Brook, Mount Sinai Chris Flores Fitness Specialist Mount Sinai Dennis Ezzo Sales Manager Stony Brook, Mount Sinai Devon Kollar Fitness Manager Stony Brook, Mount Sinai Dom Gioberti Fitness Specialist Mount Sinai Elijah Tillah Fitness Specialist Mount Sinai Galadriel Brady Fitness Specialist Stony Brook Hannah Callahan Certified Strength and Conditioning Specialist Stony Brook Jin Chen Fitness Specialist Stony Brook Kathleen Reilly Kickboxing Professional Stony Brook, Mount Sinai Kolja Thielmann Fitness Specialist Stony Brook Kyle Eckstine Fitness Specialist Stony Brook Maddie Stoddard Fitness Specialist Stony Brook Meredith Bandise Fitness Specialist Stony Brook Olivia Bonomo Fitness Specialist Mount Sinai Rick Caceres Fitness Specialist Mount Sinai Victoria Greene Pre & Post Natal Specialist Stony Brook (function { // Use setTimeout to ensure DOM is fully loaded setTimeout(function { const filterBtns = document. querySelectorAll('. filter-btn'); const employeeCards = document. querySelectorAll('. employee-card'); const modal = document. getElementById('employeeModal'); const modalLeft = document. getElementById('modalLeft'); const modalRight = document. getElementById('modalRight'); const closeBtn = document. querySelector('. modal-close'); // Filter functionality filterBtns. forEach(function(btn) { btn. addEventListener('click', function(e) { e. preventDefault; const location = this. getAttribute('data-location'); // Update active button filterBtns. forEach(function(b) { b. classList. remove('active'); }); this. classList. add('active'); // Filter cards employeeCards. forEach(function(card) { if (location === 'all') { card. style. display = 'block'; } else { const hasLocation = card. classList. contains('location-' + location); if (hasLocation) { card. style. display = 'block'; } else { card. style. display = 'none'; } } }); }); }); // Open modal employeeCards. forEach(function(card) { card. addEventListener('click', function { const employeeId = this. getAttribute('data-employee-id'); loadEmployeeData(employeeId); }); }); // Close modal if (closeBtn) { closeBtn. addEventListener('click', function(e) { e. stopPropagation; closeModal; }); } // Close modal when clicking on backdrop if (modal) { modal. addEventListener('click', function(e) { if (e. target === modal) { closeModal; } }); var modalContent = modal. querySelector('. modal-content'); if (modalContent) { modalContent. addEventListener('click', function(e) { e. stopPropagation; }); } } document. addEventListener('keydown', function(e) { if (e. key === 'Escape' && modal. classList. contains('active')) { closeModal; } }); function loadEmployeeData(employeeId) { // AJAX call to get employee data fetch('https://redefine-fitness. com/wp-admin/admin-ajax. php', { method: 'POST', headers: { 'Content-Type': 'application/x-www-form-urlencoded', }, body: 'action=get_employee_details&employee_id=' + employeeId }) . then(function(response) { return response. json; }) . then(function(data) { if (data. success) { modalLeft. innerHTML = data. data. image_html; modalRight. innerHTML = data. data. content_html; modal. classList. add('active'); document. body. style. overflow = 'hidden'; } }); } function closeModal { modal. classList. remove('active'); document. body. style. overflow = ''; } }, 100); }); Start Your Journey as a Trainer Trainer Apprenticeship Program Looking to start your career in fitness? Our Apprenticeship Program is built for passionate individuals who want to become professional trainers. Through hands-on experience, mentorship, and structured learning, you’ll gain the skills needed to grow into a successful fitness career. Apply Now 1000+ Satisfied Client Why Health Should Be Your Top Priority Welcome to the Redefine Fitness Podcast, your go-to source for health and fitness insights in Mount Sinai and Stony Brook, NY. Our expert trainer, Anthony Amen, and special guests share valuable tips on workouts, nutrition, and overall wellness. Whether you’re looking to stay motivated, learn new fitness strategies, or improve your diet, our podcast has something for everyone. Schedule Your Complimentary Assessment. REAL PEOPLE. REAL RESULTS. 
See why clients trust Redefine. 
 Trustindex verifies that the original source of the review is Google. Had a 2 week experience in Redefine when over from UK. We were given a great welcome and encouragement. Targeted personal training for knee improvement was very professionally delivered - but always with a personal touch and empathy. Well done Kyle and Hannah! And thanks! Posted on Brian Brian Trustindex verifies that the original source of the review is Google. Kyle And Kolja Are The Best Trainers I highly recommend them Posted on Jameson Konen Trustindex verifies that the original source of the review is Google. Redefine Fitness in Stony Brook is hands down one of the best gyms I’ve ever been to. The atmosphere is welcoming, the equipment is top-notch, and the whole place is always clean and well-organized. But what really makes it stand out is the staff. Shoutout to Both Kyle and Kolja. They are incredibly knowledgeable and genuinely care about helping you reach your goals. Whether it's tweaking your form, answering questions, or just offering that extra bit of motivation, they’re always professional and approachable. They know what they're doing, and they make you feel confident and supported. Posted on Chris Rued Trustindex verifies that the original source of the review is Google. awesome trainers! everyones great! ! Posted on Sarah Arrieta Trustindex verifies that the original source of the review is Google. I previously posted a positive review for my former Redefine trainer, Amanda. Now that she is in management and I have a new trainer, Hanna, it’s time I sang her praises! I continue to be proud of myself for making the commitment to working out. This level of exercise and strength training has been the best gift I could ever give myself. I feel strong, sure-footed, and healthy. I couldn’t do it though without Hanna! She might be young but she’s wise and sensible. We have such a nice rapport that I never hesitate to tell her if I’ve got some little issue troubling me because I know she will find a way to adapt my workouts accordingly. This is wonderful because it means that even if I’m not feeling 100% for some reason, most recently from jet lag, I can still get a good workout in. Most days I feel great and we get to it! Hanna pushes me, just the right amount. And all the other trainers are so friendly, my little successes are often met with cheers from the entire staff. It’s really sweet, like all of Redefine is cheering for my success! With this level of support from Hanna and the Redefine family, I know I will be a client for what I hope will be a very long, healthy life! Posted on Lisa Blake Trustindex verifies that the original source of the review is Google. Been training here for over 2yrs and it’s been great. The trainers are knowledgeable and polite they’ve helped me work through past injuries. And the new faculty is nice and well equipped. Posted on V R See More Results TWO PRIVATE STUDIOS. SAME PREMIUM EXPERIENCE. Stony Brook Address1113 North Country Road, Stony Brook, New York 11790 Phone(631) 364-9027 HoursMonday: 5:00 AM - 8:00 PM Tuesday: 5:00 AM - 8:00 PM Wednesday: 5:00 AM - 8:00 PM Thursday: 5:00 AM - 8:00 PM Saturday: 7:00 AM - 4:00 PM Sunday: 7:00 AM - 2:00 PM Schedule Your Complimentary Assessment Mount Sinai Address271-1 Route 25A Mount Sinai, NY 11766 Phone(631) 743-9906 HoursMonday: 5:00 AM - 8:00 PM Tuesday: 5:00 AM - 8:00 PM Wednesday: 5:00 AM - 8:00 PM Thursday: 5:00 AM - 8:00 PM Saturday: 7:00 AM - 4:00 PM Sunday: 7:00 AM - 2:00 PM Schedule Your Complimentary Assessment --- Achieve Your Fitness Goals Faster PREMIUM PERSONAL TRAINING
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See why clients trust Redefine. 
 Brian B. 20:03 01 Sep 25Had a 2 week experience in Redefine when over from UK. We were given a great welcome and encouragement. Targeted personal training for knee improvement was very professionally delivered - but always with a personal touch and empathy. Well done Kyle and Hannah! And thanks! Response from the owner 01:25 02 Sep 25 Thank you for sharing your positive experience, Brian! We're thrilled to hear that our targeted personal training for knee improvement met your expectations and that Kyle and Hannah provided such great support. Your kind words about our team's professionalism and empathy mean a lot to us. We look forward to welcoming you back on your next visit! Thank You Jameson K. 22:19 08 Aug 25Kyle And Kolja Are The Best TrainersI highly recommend themResponse from the owner 22:30 08 Aug 25 Thank you for your fantastic review! We're thrilled to hear that Kyle and Kolja made such a positive impact on your experience. Your recommendation means a lot to us, and we appreciate your support! Thank You Chris R. 19:37 07 Aug 25Redefine Fitness in Stony Brook is hands down one of the best gyms I’ve ever been to. The atmosphere is welcoming, the equipment is top-notch, and the whole place is always clean and well-organized. But what really makes it stand out is the staff. Shoutout to Both Kyle and Kolja. They are incredibly knowledgeable and genuinely care about helping you reach your goals. Whether it's tweaking your form, answering questions, or just offering that extra bit of motivation, they’re always professional and approachable. They know what they're doing, and they make you feel confident and supported. Response from the owner 19:47 07 Aug 25 Thank you for your wonderful review, Chris! We're thrilled to hear that you had such a positive experience at Redefine Fitness in Stony Brook. Our team, especially Kyle and Kolja, works hard to create a welcoming atmosphere and support our members in achieving their goals. Your feedback about our cleanliness and equipment is greatly appreciated. We look forward to seeing you continue on your fitness journey with us! Thank You Sarah A. 21:20 23 Jun 25awesome trainers! everyones great! ! Response from the owner 21:31 23 Jun 25 Thank you for your fantastic feedback, Sarah! We're thrilled to hear that you enjoyed your experience with our trainers. We appreciate your support and hope to see you again soon! Thank You Lisa B. 13:07 22 Jun 25I previously posted a positive review for my former Redefine trainer, Amanda. Now that she is in management and I have a new trainer, Hanna, it’s time I sang her praises! I continue to be proud of myself for making the commitment to working out. This level of exercise and strength training has been the best gift I could ever give myself. I feel strong, sure-footed, and healthy. I couldn’t do it though without Hanna! She might be young but she’s wise and sensible. We have such a nice rapport that I never hesitate to tell her if I’ve got some little issue troubling me because I know she will find a way to adapt my workouts accordingly. This is wonderful because it means that even if I’m not feeling 100% for some reason, most recently from jet lag, I can still get a good workout in. Most days I feel great and we get to it! Hanna pushes me, just the right amount. And all the other trainers are so friendly, my little successes are often met with cheers from the entire staff. It’s really sweet, like all of Redefine is cheering for my success! With this level of support from Hanna and the Redefine family, I know I will be a client for what I hope will be a very long, healthy life! Response from the owner 20:14 25 Dec 24 Thank you so much for sharing your experience, Lisa! We're thrilled to hear about your journey and the positive impact strength training has had on your life. It's wonderful to know that Amanda and our team have been able to support you in achieving your personal goals. We look forward to continuing this journey with you in 2025 and beyond! Your success is our success! Thank You V R14:00 19 Jun 25Been training here for over 2yrs and it’s been great. The trainers are knowledgeable and polite they’ve helped me work through past injuries. And the new faculty is nice and well equipped. Response from the owner 14:11 19 Jun 25 Thank you for your fantastic review! We're thrilled to hear that you've had a positive experience over the past two years and that our trainers have been able to support you through your journey. Your progress and satisfaction are our top priorities, and we’re glad you find our new faculty and equipment beneficial. We look forward to continuing to help you reach your goals! Thank You See More Results Download our App Download the Trainerize app to manage your schedule, book sessions and classes, and more! Download Our App TWO PRIVATE STUDIOS. SAME PREMIUM EXPERIENCE. Stony Brook Address1113 North Country Road, Stony Brook, New York 11790 Phone(631) 364-9027 HoursMonday: 5:00 AM - 8:00 PM Tuesday: 5:00 AM - 8:00 PM Wednesday: 5:00 AM - 8:00 PM Thursday: 5:00 AM - 8:00 PM Saturday: 7:00 AM - 4:00 PM Sunday: 7:00 AM - 2:00 PM Book Your Complimentary Assessment Today Mount Sinai Address271-1 Route 25A Mount Sinai, NY 11766 Phone(631) 743-9906 HoursMonday: 5:00 AM - 8:00 PM Tuesday: 5:00 AM - 8:00 PM Wednesday: 5:00 AM - 8:00 PM Thursday: 5:00 AM - 8:00 PM Saturday: 7:00 AM - 4:00 PM Sunday: 7:00 AM - 2:00 PM Book Your Complimentary Assessment Today --- Privacy policy Last updated: May 4, 2025 Welcome to Redefine Fitness ("we", "us", or "our"). We operate premium personal training studios located in New York—Mount Sinai and Stony Brook—and value the privacy of our clients and website visitors. This Privacy Policy explains how we collect, use, disclose, and safeguard your information when you visit our website (https://redefine-fitness. com) or engage with us in person or online. 1. Information We Collect 1. 1 Personal Information You Provide Contact details: name, email address, phone number, mailing address Account information: username, password (hashed) Health and fitness data: medical history, goals, assessments, workout metrics Payment information: credit/debit card details (processed by third-party payment processors) Communications: messages, feedback, survey responses, chat logs 1. 2 Information Collected Automatically Usage data: pages visited, time and date stamps, referring/exit pages, device and browser type Cookies & tracking: cookies, web beacons, and similar technologies to improve website performance and personalization 1. 3 Information from Third Parties Social networks: if you choose to log in via Facebook, Google, etc. , we may receive your name and email address Analytics providers: usage statistics and site performance data from Google Analytics, etc. 2. How We Use Your Information We use your information to: Provide and maintain our services, including scheduling, assessments, and program delivery Process payments and send invoices Personalize your experience and deliver targeted promotions Communicate updates, offers, and educational content Analyze usage patterns to improve our offerings and website functionality Comply with legal obligations and respond to law enforcement requests 3. Cookies and Tracking Technologies We use cookies and similar technologies to: Remember your preferences and settings Understand and improve site performance Deliver relevant marketing content You can manage cookie preferences or disable cookies via your browser settings; note that disabling cookies may affect certain features. 4. Third-Party Services We may share data with trusted third-party providers to perform functions such as payment processing, scheduling, email delivery, and analytics. These providers are contractually obligated to maintain the confidentiality and security of your data. 5. Data Security We implement appropriate administrative, technical, and physical safeguards to protect your information. While we strive to secure your data, no system can be completely secure; please notify us immediately if you suspect any breach. 6. Data Retention We retain personal information only for as long as necessary to fulfill the purposes outlined in this policy or as required by law. When no longer needed, we securely delete or anonymize your information. 7. Your Privacy Rights Depending on your jurisdiction, you may have the right to: Access or receive a copy of your personal data Correct inaccurate or incomplete information Request deletion or restriction of processing Object to processing or withdraw consent Port your data to another service provider To exercise these rights, please contact us at privacy@redefine‑fitness. com. 8. Children’s Privacy Our services are not directed to individuals under 18. We do not knowingly collect personal information from minors. If you believe we have collected data from a minor, contact us for removal. 9. Changes to This Privacy Policy We may update this Privacy Policy periodically. We will post the revised version on our website with the “Last updated” date. Significant changes will be communicated via email or prominent notice. 10. Contact Us If you have questions or concerns about this Privacy Policy or our data practices, please contact: Redefine Fitness271 Route 25A, Mount Sinai, NY 11766Stony Brook, NY 11790Email: management@redefine‑fitness. comPhone: (631) 364-9027 Thank you for trusting Redefine Fitness with your personal information. We are committed to maintaining your privacy and providing a secure, high‑end fitness experience. --- --- ## Posts Childhood obesity is now one of the most serious health challenges in America. Millions of children struggle with excess weight triggered by: Poor diet quality Limited physical activity Increased screen time Emotional stress & mental health issues Lack of nutrition education Structural problems in the school food system Lifestyle changes since the COVID-19 pandemic Below is a snapshot of the data. Childhood Obesity by Age (CDC) Age Group Obesity Prevalence Estimated # of Children Affected 2–5 years 13. 9% ~2. 7 million 6–11 years 18. 4% ~4. 8 million 12–19 years 20. 6% ~6. 2 million Total (2–19 years) 18. 5% 13. 7 million Key Insight:Obesity rates rise significantly as children move into adolescence. Early intervention is the most effective strategy. 2. What Parents Can Do Now Parents influence nearly every aspect of a child’s early health—food choices, movement habits, sleep, and emotional coping. Simple Framework: The “Big 5” Parent Habits Area What to Do Why It Matters Food Environment Keep healthy foods stocked; remove junk and soda Kids choose what is available Home Cooked Meals Cook simple, balanced meals most days Reduces calories, sugar, and processed foods Daily Activity Encourage outdoor play; join them Kids model parent behavior Family Routine Consistent meal times, sleep schedule Prevents overeating & improves mood Lead by Example Children learn from what they see, not what they’re told Creates lifelong habits Healthy Pantry vs. Unhealthy Pantry Healthy Pantry Options Unhealthy Pantry Triggers Fruits, yogurt, veggies Cookies, chips, pastries Whole-grain items Sugary cereals Nuts, seeds Candy bowls Lean protein snacks Processed frozen meals Water & flavored water Soda & high-sugar juice Important Note About Juice & Soda Beverage Reality Check Soda No nutritional value, high sugar, highly addictive Fruit Juice Often perceived as healthy but contains as much sugar as soda Best Practice Water down juice 50/50, limit weekly intake 3. The Mental Health & Parenting Connection Childhood obesity often overlaps with deeper concerns: Emotional eating Stress, anxiety, depression Parenting habits passed down generationally Reward systems based around food As trainers, we often see: Parents unintentionally reinforcing unhealthy behaviors. Not out of malice—but out of habit, stress, or a desire to keep their child “happy. ” When Does Neglect Begin? While feeding a child soda isn’t grounds for removing custody, repeated patterns that compromise a child’s health can evolve into unintentional neglect. The goal:Educate and empower parents—not shame them. 4. The Role of Education & the School System Schools can dramatically influence a child’s nutrition and movement—positively or negatively. How Schools Can Help School Factor Current Reality Ideal Solution Lunch Quality Often bland, low-quality Flavorful, nutritious meals kids enjoy Vending Machines Chips, soda, candy Water, nuts, fruit snacks Physical Education Reduced time, especially post-COVID Daily movement, structured PE Nutrition Education Minimal Curriculum that teaches food literacy Historical Context Leader Contribution President Truman (1976) Early guidelines for healthier school meals Michelle Obama (2010–2016) Strong push for healthier lunches & more activity Despite improvements, many food companies opposed regulation to protect profits—limiting progress. 5. COVID-19: A Turning Point Virtual learning dramatically reduced: Movement Social activity Outdoor time Sleep quality Emotional stability What Children Need Now Health Area Why It Matters Parent Action Step Outdoor Sunlight Supports circadian rhythm & sleep 20–30 min/day Daily Movement Boosts mood, weight control Walk, bike, play, gym Structured Routine Reduces anxiety Create a daily schedule Screen-Time Limits Prevents overstimulation Lock in device-free periods 6. Body Image, Social Media & Adolescence Teens today face overwhelming pressure from: Instagram TikTok Filters Online comparison Influencer body ideals Eating disorders are no longer a “female-only” issue. Rates in boys are rising rapidly. Sports as a Solution Sports offer: Higher self-esteem Better body image Strong peer support Positive physical outlet Resilience & discipline If a child isn't athletic, alternatives include: Art club Music/band Robotics Dance Martial arts Fitness classes Hiking groups Volunteer programs 7. Government Efforts: Helpful or Not Enough? Example: Soda Tax Goal Outcome Reduce soda consumption Mixed results Fund parks, recreation, programs Positive community impact Government can influence behavior—but home is where change sticks. 8. Practical Takeaways for Parents Daily Checklist for a Healthy Child Habit Daily Goal Movement 60 minutes of activity Sleep 8–12 hours depending on age Meals 3 balanced meals + healthy snacks Hydration Water all day; avoid soda & excess juice Screen Time Limit non-school screen time Family Meal Eat together at least once per day 9. Final Message: The “Redefined” Difference In difficult times—pandemic fatigue, financial strain, emotional stress—it’s easy for both adults and kids to drift into unhealthy patterns. But with the right structure, support, and lifestyle habits, every family can take control of their health again. As trainers, coaches, and parents, we believe: Fitness builds resilience Healthy habits shape identity Nutrition drives energy, mood & longevity Parents set the tone Children become what they repeatedly see Helping your child build lifelong healthy habits is the most powerful legacy you can give them. --- Looking for safe, effective supplements that actually work? With thousands of products on the market, choosing the right vitamins or performance supplements can be overwhelming—and costly if you get it wrong. This guide will show you what to look for and what to avoid when buying supplements, so you can make smart, science-based decisions for your health. Why Supplement Quality Matters Not all supplements are created equal. In fact, many over-the-counter options contain low-quality ingredients, hidden fillers, or misleading labels. Choosing the right supplements isn’t just about results—it’s about protecting your health. At Redefine Fitness, we’ve helped hundreds of clients optimize their wellness by recommending only professional-grade supplements backed by science. What to Look for When Buying Supplements 1. Third-Party Testing Always choose supplements that are independently tested for purity and potency. Third-party certification ensures that the product contains exactly what it says—no more, no less. 2. Clinically Effective Dosages Some supplements list effective ingredients but in quantities too low to make a difference. Look for products with clinically studied dosages, not marketing gimmicks or “proprietary blends” that hide the truth. 3. High Bioavailability It’s not just what you take—it’s what your body absorbs. Look for highly bioavailable forms of nutrients, like: Magnesium glycinate (vs. magnesium oxide) Methylated B-vitamins (like methylcobalamin or methylfolate) Curcumin with black pepper extract (for absorption) 4. Clean Ingredients & Transparency Choose supplements with no artificial colors, preservatives, or sweeteners. Read labels carefully—if it’s full of words you can’t pronounce, it’s probably not ideal. What to Avoid in Supplements Proprietary blends with hidden ingredient amounts Too-good-to-be-true claims like “burn fat fast” or “boost testosterone overnight” Unclear sourcing or manufacturing practices Ultra-cheap pricing (usually = ultra-low quality) If a supplement brand isn’t open about where and how it’s made, skip it. Where to Buy Trusted Supplements Online We’ve partnered with Fullscript, the industry leader in professional-grade supplements, to bring our clients the highest-quality products available. Through our Fullscript portal, you’ll get: Access to clinically backed supplements Guidance from our team on what your body actually needs The option to include lab work and consultations if desired A streamlined, secure ordering process No guesswork. No garbage. Just the good stuff. Get Started With Your Supplement Plan Create your free Fullscript account here:https://us. fullscript. com/welcome/redefinefitness Whether you're looking to improve energy, immunity, recovery, or gut health, our team at Redefine Fitness will help you find exactly what works for you—nothing more, nothing less. Fitness is medicine. Let’s use it the right way. --- As we age, maintaining mobility becomes crucial for independence, fall prevention, and quality of life. The WHO recommends adults 65+ get at least 150 minutes of moderate aerobic activity weekly plus muscle-strengthening and balance exercises PMC. At Redefine Fitness—serving Mount Sinai and Stony Brook—our trainers specialize in adapting these principles into safe, effective routines for clients 60 and older. 1. Sit-to-Stand Why it works: Mimics everyday movements and strengthens quads, glutes, and core—key for getting out of chairs safely. How to: From a seated position, feet hip-width apart, lean forward and stand, then sit with control. Reps/Sets: 2–3 sets of 8–12 reps. Benefit: Improves lower-body strength and functional independence PubMed. 2. Heel-to-Toe Walk Why it works: Challenges balance by narrowing the base of support. How to: Walk in a straight line, placing the heel of one foot directly in front of the toes of the other with each step. Duration: 10–20 steps per set, 2–3 sets. Benefit: Reduces fall risk by up to 30% when practiced regularly NIHR Evidence. 3. Wall “Angels” Why it works: Promotes thoracic mobility and scapular control, counteracting forward-hunch posture. How to: Stand against a wall, arms at 90° (“goal post” position). Slide arms up and down while keeping wrists and elbows in contact with the wall. Reps/Sets: 2–3 sets of 10–15 reps. Benefit: Enhances shoulder range of motion and posture AAFP. 4. Single-Leg Stance Why it works: Builds unilateral stability crucial for preventing falls during daily activities. How to: Stand behind a chair, lift one foot off the ground, and balance on the other for 15–30 seconds. Sets: 2–3 sets per leg. Benefit: Improves proprioception and balance—critical for safe mobility CDC. 5. Seated Hip Marches Why it works: Boosts hip flexor strength and coordination, aiding stair navigation. How to: Sit tall, alternately lift knees toward chest, mimicking marching motion. Reps/Sets: 2–3 sets of 10 reps per side. Benefit: Supports hip mobility and functional walking ability MedlinePlus. 6. Chest-Opener Stretch Why it works: Counters rounded shoulders and opens up the front body, easing breathing and upper-body comfort. How to: Stand or sit, interlace fingers behind your back, lift chest while gently squeezing shoulder blades. Hold: 20–30 seconds, 2–3 repetitions. Benefit: Relieves upper-body tightness and improves posture. 7. Ankle Circles Why it works: Enhances ankle range of motion, crucial for stable, pain-free walking on uneven surfaces. How to: Sit or stand, lift one foot and rotate ankle slowly clockwise then counter-clockwise. Reps/Sets: 10 circles each direction, 2–3 sets per foot. Benefit: Improves gait stability and reduces fall risk. Take the Next Step Ready to move with confidence? Our expert trainers will design a personalized mobility program for clients 60+ in Mount Sinai & Stony Brook. Book your free assessment and reclaim your freedom of movement. --- Introduction Modern medicine is incomplete without movement. Decades of research now show that exercise can prevent, manage, and even reverse many chronic illnesses, from heart disease to depression. At Redefine Fitness in Mount Sinai and Stony Brook, our trainers design evidence-based programs that truly function as “medicine,” helping clients reclaim their health without a prescription. 1. The Science Behind Movement as Therapy Cardiovascular Health: Regular aerobic exercise lowers blood pressure by 5–7 mmHg and reduces LDL (“bad”) cholesterol by up to 10% within 12 weeks (NIH). Metabolic Regulation: Strength training increases resting metabolic rate by building lean muscle, improving insulin sensitivity, and cutting type 2 diabetes risk by 34% (Diabetes Care). Mental Well-Being: A meta-analysis in the Journal of Clinical Psychiatry found that 30 minutes of moderate exercise per day reduces depressive symptoms as effectively as certain antidepressants. 2. Chronic Conditions We Address Osteoporosis Management: Weight-bearing exercises can increase bone density by 2–5% per year, cutting fracture risk dramatically. Arthritis Relief: Low-impact strength and mobility training reduces joint pain and improves function by up to 40%. Stroke & Neuropathy Rehabilitation: Tailored balance drills and resistance work restore functional independence faster than standard PT alone. 3. Client Case Studies Jane, 62 (Mount Sinai): After 6 months of twice-weekly resistance training, her osteoporosis markers improved by 3. 2%, and she reports no falls in a year. Robert, 48 (Stony Brook): Overcame chronic knee pain through our corrective-exercise protocol; now runs 5K twice a week pain-free. Lisa, 55 (Stony Brook): Battled anxiety for decades—regular circuit training combined with mindfulness drills cut her GAD-7 score in half. 4. Getting Started Safely Assessment: Free 30-min movement screen at either studio. Prescription: Your trainer crafts a personalized “dose”—type, intensity, frequency. Monitoring: Ongoing check-ins measure progress and adjust your program like a true medical treatment. Conclusion & CTA Just as you wouldn’t ignore a doctor’s advice, don’t overlook exercise as a core pillar of your health plan. At Redefine Fitness, we blend clinical rigor with premium service—helping you live better, longer. Book your free assessment today and experience exercise as true medicine. --- Introduction Turning 40 often comes with new aches, slower recovery, and shifting health priorities. But it’s also a perfect moment to invest in yourself. Personal training after 40 isn’t just a luxury—it’s a smart strategy to enhance lifespan, ward off injury, and reclaim your vitality. 1. Key Benefits for the 40+ Crowd Injury Prevention & Rehab: Joint-friendly strength training corrects imbalances, reducing injury risk by up to 50%. Bone Health: Weight-bearing exercises slow age-related bone loss by 1–2% annually—you’ll thank yourself at 60 and beyond. Metabolic Boost: Each 5 lbs of muscle adds an extra 50–80 calories burned per day, helping combat the slower metabolism of midlife. 2. Tailored Best Practices Dynamic Warm-Ups: Mobility drills and foam-rolling rituals prime muscles and joints, essential for safe workouts. Periodized Strength Plans: Rotating phases of hypertrophy, strength, and deload ensure steady progress without plateau. Flexibility & Recovery: Integrate yoga or assisted stretching weeks to maintain range of motion and prevent overuse injuries. 3. Real-World Transformations Mark, 45 (Mount Sinai): After 12 weeks, dropped 10 lbs of body fat while gaining 4 lbs of lean muscle—blood sugar levels normalized. Susan, 52 (Stony Brook): Chronic lower-back pain resolved after our core-stability program; now enjoys weekend hikes pain-free. 4. Getting Started Goal Mapping: Set SMART goals (e. g. , “Run a 5K in 30 minutes by September”). Trainer Match: Choose a specialist—injury rehab, weight loss, or longevity coaching. Accountability Systems: Weekly check-ins, progress photos, and bio-metric tracking keep you on track. Conclusion & CTA Your 40s can be the best decade yet—with the right guidance. At Redefine Fitness, our highly educated trainers in Mount Sinai & Stony Brook are experts in midlife fitness. Schedule your free 30-min assessment and turn back the clock on aging. --- Introduction Eat well, live well—this formula isn’t new, but science is finally catching up to confirm which foods and habits truly extend healthspan. At Redefine Fitness, our nutrition coaching in Mount Sinai & Stony Brook combines cutting-edge research with sustainable strategies that fuel both body and mind. 1. Macronutrient Balance for Lifespan Protein: 1. 0–1. 2 g/kg of body weight preserves muscle mass and bone health after age 50 (American Journal of Clinical Nutrition). Healthy Fats: Omega-3s from fatty fish or flaxseeds reduce systemic inflammation—key for preventing cognitive decline. Complex Carbs: Whole grains and legumes deliver steady energy and feed beneficial gut bacteria tied to longevity. 2. Power of Micronutrients & Phytonutrients Antioxidant-Rich Fruits & Vegetables: Berries, leafy greens, and cruciferous veggies combat oxidative stress linked to aging. Vitamin D & Calcium: Critical for bone density—our coaches ensure you hit the 1,200 mg calcium + 800 IU vitamin D daily targets. Polyphenols & Flavonoids: Found in green tea and dark chocolate, these compounds support vascular health and cognitive function. 3. Lifestyle & Habit Tweaks Time-Restricted Eating: An 8-hour feeding window (e. g. , 10 am–6 pm) can improve insulin sensitivity and autophagy, processes central to cellular repair. Mindful Eating: Slowing down and chewing thoroughly aids digestion, regulates appetite hormones, and prevents overconsumption. Hydration Protocols: Aim for 0. 5 oz per lb body weight—adequate hydration supports nutrient transport and joint lubrication. 4. Sample Day of Longevity-Focused Eating Meal Foods Benefits Breakfast Greek yogurt + mixed berries + chia seeds Protein + antioxidants + omega-3 Lunch Quinoa salad with kale, chickpeas & olive oil Complex carbs + plant protein + healthy fat Snack Apple slices + almond butter Fiber + monounsaturated fats Dinner Grilled salmon + steamed broccoli + sweet potato Omega-3 + phytonutrients + vitamin A/C Conclusion & CTA Nutrition is the cornerstone of longevity—but it’s not one-size-fits-all. Our Mount Sinai & Stony Brook nutrition coaches craft personalized plans that fit your life and goals. Book a nutrition consultation and start eating for a longer, healthier life. --- Rotator-cuff injuries affect millions, leading to pain, weakness, and limited arm movement involving the supraspinatus muscle Verywell Health. While rest and passive treatments have their place, one-on-one personal training can accelerate recovery, restore function, and safely return you to daily life. 1. Comprehensive Movement Assessment Before prescribing any exercises, a Redefine Fitness trainer in Mount Sinai or Stony Brook conducts a full movement screen—checking posture, shoulder range of motion, scapular positioning, and strength imbalances. This lets us set measurable rehab goals (e. g. , regain 80% of abduction within four weeks) and tailor every drill to your unique movement profile. 2. Controlled Mobility & Stability Drills Early-stage rehab focuses on pain-free, joint-friendly movements like pendulum swings and isometric holds. These gentle drills maintain blood flow without overstressing healing tissue. Pendulum Swings: Lean forward and let your arm swing in small circles, reducing stiffness. Scapular Retractions on Foam Roller: Pull shoulder blades together to strengthen support muscles. Therapeutic exercise has been shown to significantly reduce pain and improve shoulder function in rotator-cuff tendinopathy PMC. 3. Progressive Resistance Training Under your trainer’s supervision, you’ll move from light resistance bands to dumbbells in graduated stages. A recent review found that participants in resistance-exercise programs saw 35–45% reductions in shoulder pain and 20–30% gains in strength & range of motion after 6–12 weeks Baltimore Physical Therapy. This progressive loading rebuilds tendon resilience and muscle capacity faster than unsupervised routines. 4. Neuromuscular Re-education & Biofeedback Injury can disrupt the brain-muscle connection. Using mirror feedback, tactile cueing, and targeted drills, trainers restore proper muscle activation patterns. Research highlights that structured exercise programs improve neuromuscular control—a critical factor in preventing compensatory injuries JOSPT. 5. Functional Integration & Daily-Life Movement Rehab isn’t just about the gym. Your trainer designs “homework” drills—like controlled overhead reaches or simulated lifting of grandchildren—to bridge the gap between exercise and everyday activities. By practicing these movements in a safe, progressive context, you’ll carry your gains seamlessly into work, sports, and play. Client Success“After 8 weeks at Redefine Fitness in Stony Brook, I’m back to golf without pain—my overhead flexibility improved by 40%! ”— John, Stony Brook Ready to Get Moving Pain-Free? Book your free rotator-cuff assessment at Redefine Fitness in Mount Sinai or Stony Brook and let our expert trainers guide your recovery from day one. Schedule Now » --- Osteoporosis affects over 200 million people worldwide, leaving bones fragile and prone to fractures—especially in postmenopausal women, nearly half of whom experience hip, spine or wrist breaks The Guardian. While no cure exists, targeted exercise can halt bone loss, boost strength, and cut fracture risk. Here’s how partnering with a Redefine Fitness trainer in Mount Sinai or Stony Brook can support your bone health journey. 1. Understanding Osteoporosis & Bone Loss Osteoporosis is characterized by reduced bone mineral density (BMD) and microarchitectural deterioration, increasing fracture risk with even minor falls. After age 50, women lose up to 2–3 % of spinal BMD annually; men lose about 1–2 % Harvard Health. Prevention begins early, but it’s never too late: weight-bearing workouts stimulate bone-forming cells, strengthening both bone and surrounding muscle. 2. Why Weight-Bearing Exercise Works Bones adapt to the forces placed upon them. When you walk, dance, climb stairs or perform resistance moves, the mechanical stress signals osteoblasts to deposit more calcium and collagen, increasing BMD over time International Osteoporosis Foundation. Harvard Health reports that regular weight-bearing activities can not only slow bone loss but even build bone in older adults Harvard Health. 3. High- vs. Low-Impact Options High-Impact (if cleared): Jumping rope, light hopping, dance classes. These quick forces deliver strong bone-building stimuli—but only under professional supervision. Low-Impact: Brisk walking, elliptical training, low-impact aerobics, stair climbing—ideal for those with joint concerns. Mayo Clinic highlights walking and dancing as safe, effective ways to load legs, hips and spine without excessive strain Mayo Clinic. 4. Resistance Training for Bone Strength Progressive resistance—using free weights, machines or bands—applies constant tension to muscles and bones. A six-month RCT in women aged 75–85 found cortical BMD gains of 1–3 % with twice-weekly resistance and agility drills, compared to less than 0. 5 % in controls PMC. Our trainers tailor loads and rep schemes to ensure safe, steady progression. 5. Balance & Posture Drills Falls cause over 90 % of hip fractures. Improving balance and posture is crucial. Incorporate single-leg stands, tandem walking and core-stability moves to reduce fall risk by up to 30 % International Osteoporosis Foundation. Correct posture drills—like wall angels—also combat the rounded shoulders common in osteoporosis. 6. Safe Implementation with Expert Guidance At Redefine Fitness: Movement Screening: We assess posture, joint mobility and strength imbalances. Customized Plan: A trainer crafts a progressive program combining weight-bearing, resistance and balance work, adjusted for your fracture history and fitness level. Ongoing Monitoring: Regular check-ins measure BMD markers (if available), functional tests, and subjective feedback to refine your routine. Ready to Strengthen Your Bones? Build a safer, stronger future with personalized osteoporosis training in Mount Sinai or Stony Brook. Book your free bone-health assessment and start your program today. --- Anxiety and depression affect over 300 million people worldwide, often leading to chronic stress, sleep disturbances, and reduced quality of life . While therapy and medication play vital roles, a growing body of research shows that structured exercise can be equally effective in managing—sometimes even surpassing—traditional treatments for mild to moderate symptoms. 1. How Exercise Impacts the Brain Endorphin Release: Moderate aerobic activity triggers endorphins—natural “feel-good” chemicals—boosting mood within minutes of a session. Neurotransmitter Regulation: Exercise increases serotonin and norepinephrine availability, which are often low in depression . Brain-Derived Neurotrophic Factor (BDNF): Strength and cardio workouts elevate BDNF levels, promoting neuronal growth and resilience against stress. 2. Top Workout Modalities for Mental Health A. Moderate-Intensity Cardio Examples: Brisk walking, cycling, elliptical Dose: 30–45 minutes, 3–5 times per week Evidence: A meta-analysis in JAMA Psychiatry found 30 minutes of moderate exercise five times weekly reduced depressive symptoms as effectively as standard antidepressant medication . B. Resistance Training Examples: Squats, deadlifts, chest presses with free weights or machines Dose: 2–3 sessions per week, 8–12 reps, 2–3 sets per exercise Evidence: A systematic review in Psychology of Sport & Exercise reported significant reductions in anxiety scores after 8–12 weeks of progressive resistance training . C. Mind-Body Practices Examples: Yoga, Pilates, Tai Chi Dose: 2–3 classes per week, 45–60 minutes each Evidence: Hatha yoga has been shown to lower cortisol levels and improve mood in up to 60% of participants with anxiety disorders . 3. Real Client Success “I started with twice-weekly circuit training at our Mount Sinai studio—within six weeks, my GAD-7 anxiety score dropped by 40%. Now I manage stress without medication. ”— Maria, Mount Sinai 4. Getting Started Safely Initial Screening: Book your free mental-health movement assessment at Redefine Fitness in Mount Sinai or Stony Brook. Customized Plan: Your trainer builds a balanced program blending cardio, strength and mind-body drills to match your fitness level and symptoms. Ongoing Support: Weekly check-ins, mood tracking, and small-group classes keep you accountable and socially connected—critical for sustained improvement. Take Control of Your Mental Health Don’t wait for symptoms to worsen. At Redefine Fitness, we merge science with compassion—offering premium, personalized programs in Mount Sinai and Stony Brook. Schedule your free mental-health assessment and start feeling better today. --- For families of children and adults on the autism spectrum, access to individualized, high-quality fitness programming can transform physical, social, and emotional well-being. In New York State, the OPWDD Self-Direction program empowers individuals to allocate funding toward personalized services—like the adaptive personal training offered at Redefine Fitness in Mount Sinai and Stony Brook. 1. What Is OPWDD Self-Direction? The Office for People With Developmental Disabilities (OPWDD) Self-Direction option allows participants to control their service budgets. Instead of a one-size-fits-all package, families can choose providers that best meet unique needs—whether that’s personal training focusing on sensory-friendly environments, one-on-one coaching, or small-group classes. 2. Why Fitness Matters in Autism Motor Skills & Coordination: Many individuals with ASD face gross and fine motor delays. Targeted exercise improves balance, strength, and dexterity—key for independence in daily tasks. Sensory Regulation: Structured movement helps regulate sensory processing, reducing anxiety and behavioral meltdowns. Social Engagement: One-on-one and semi-private sessions encourage communication, turn-taking, and positive trainer-client relationships. “Since starting at Redefine Fitness, my son’s coordination has improved dramatically, and he looks forward to weekly sessions—he feels empowered! ”— Sarah, parent in Mount Sinai 3. How to Apply Self-Direction Funds for Fitness Care Plan Meeting: Request Self-Direction in your OPWDD plan. Highlight fitness goals—motor skills, social inclusion, sensory supports. Budget Allocation: Work with your Care Manager to earmark funds for “Physical Wellness Services” or “Community Inclusion”—categories that cover personal training. Select a Provider: Choose Redefine Fitness. Our trainers hold ASD-adaptive certifications and create sensory-friendly workouts. Plan Development: Collaborate with your trainer to outline session frequency, goals, and any required supports (e. g. , visual schedules, noise-reduction tactics). Ongoing Review: Use monthly reports and progress notes to demonstrate outcomes, ensuring continued funding approval. 4. What Redefine Fitness Offers Certified ASD-Adaptive Trainers: Skilled in sensory-friendly approaches, clear visual cues, and consistent routines. Custom Programming: From aquatic therapy to resistance training, each plan matches motor abilities and sensory profiles. Family & Caregiver Involvement: Workshops and take-home guides empower caregivers to reinforce skills outside the studio. Get Started Today Harness OPWDD Self-Direction to unlock tailored fitness for your loved one. Contact Redefine Fitness in Mount Sinai or Stony Brook for a free consultation and funding guidance. Schedule Your Autism Fitness Consult --- Regular exercise during pregnancy delivers benefits for both mom and baby—reducing risks of gestational diabetes, preeclampsia, excessive weight gain, and postpartum depression. According to the American College of Obstetricians and Gynecologists (ACOG), women with uncomplicated pregnancies should aim for ≥150 minutes of moderate aerobic activity weekly and include strength-conditioning exercises throughout all trimesters ACOGACOG. At Redefine Fitness in Mount Sinai and Stony Brook, our trainers follow clinical guidance to design safe, effective prenatal strength programs. 1. Obtain Medical Clearance Before starting any program, consult your obstetrician or midwife. Women with uncomplicated pregnancies are generally cleared for resistance training; those with medical or obstetric complications (e. g. , preeclampsia, placenta previa) require individualized evaluation ACOGPubMed. Always start with a full health screening to ensure both maternal and fetal safety. 2. Follow Foundational ACOG Principles Intensity & Duration: Aim for moderate intensity (e. g. , 13–15 on Borg’s RPE scale, or the “talk test”) for 20–30 minutes per day, most days of the week Femina Physical TherapyACOG. Exercise Selection: Combine aerobic activities (walking, cycling) with 2–3 weekly sessions of strength-conditioning exercises targeting all major muscle groups ACOGACOG. Avoid Contraindications: Steer clear of contact sports, activities with high fall risk, and avoid supine positions after the first trimester to prevent vena cava compression ACOGLippincott. 3. Safe Resistance Training Modalities Free Weights & Machines: Use moderate loads (50–70% of pre-pregnancy 1RM), focusing on controlled movements for squats, seated rows, chest presses, and leg presses PubMedHealio. Resistance Bands: Excellent for adjustable tension and minimal joint stress—ideal for lighter loads or early-trimester introduction. Bodyweight Variations: Modified push-ups (wall or bench), glute bridges, and step-ups support strength without equipment barriers. 4. Key Safety Tips Warm-Up & Cool-Down: Begin with 5–10 minutes of light aerobic activity and dynamic stretches; finish with gentle stretching and deep breathing to promote circulation and relaxation. Mindful Breathing & Core Engagement: Avoid Valsalva maneuvers; exhale on exertion and maintain neutral spine alignment to protect pelvic floor and minimize diastasis recti risk PubMedsma. org. au. Monitor Symptoms: Stop exercise immediately if you experience dizziness, chest pain, vaginal bleeding, contractions, or decreased fetal movement. Hydration & Temperature: Drink water before, during, and after sessions; avoid overheating by exercising in a cool, well-ventilated space. 5. Programming & Progression Frequency: Begin with 1–2 sessions per week, progressing to 3 as tolerated. Load Adjustments: Increase resistance by 5–10% only when form is perfect and you remain symptom-free. Repetitions & Sets: 2–3 sets of 8–12 reps per exercise; lower rep ranges (6–8) may be used with heavier loads if you were strength-trained pre-pregnancy Obstetrics & GynecologyBioMed Central. 6. Trimester-Specific Modifications First Trimester: Fatigue and nausea may limit intensity—focus on technique and foundational movement quality. Second Trimester: As center of gravity shifts, reduce single-leg BOS (base of support) exercises; swap to seated or supported variations. Third Trimester: Emphasize posture and pelvic stability—avoid deep squats or overhead lifts; choose partial range motions and lighter loads. 7. Postpartum Considerations ACOG encourages continued strength and aerobic activities after delivery once cleared by your provider—usually at 6-week check for vaginal births or 8-12 weeks post-Cesarean ACOGPubMed. Start with pelvic-floor and core re-education (e. g. , deep core bracing, pelvic tilts) before returning to full-body resistance training. Ready for a Safe, Effective Prenatal Program? Our certified trainers in Mount Sinai & Stony Brook specialize in pregnancy-safe strength training. Book your free prenatal fitness consultation and keep yourself and baby strong—together. --- The ketogenic (keto) diet—high fat, very low carb—has exploded in popularity for rapid weight loss and metabolic improvements. But is it the right choice for everyone? Let’s dive into the latest evidence and expert guidance to help you decide if keto belongs in your nutrition toolkit. What Is the Ketogenic Diet? Originally developed in the 1920s to treat epilepsy, keto drives your body into ketosis, a state where it burns fat (ketone bodies) instead of glucose for fuel SELF. Typical macronutrient targets: 70–80% of calories from fat 10–20% from protein 5–10% from carbohydrates Proven Benefits Rapid Weight Loss A 2020 meta-analysis of 38 trials (6,499 participants) found low-carb diets led to modest weight loss (mean difference –1. 3 kg) versus low-fat diets over 6–12 months FrontiersScienceDirect. Early losses often reflect water weight, but many see reductions in body fat percentage as well. Metabolic & Blood-Sugar Improvements Ketosis enhances insulin sensitivity. A recent umbrella review reports moderate-to-high quality evidence supporting keto’s benefits on glycemic control and lipid profiles in type 2 diabetes and obesity PMCEatingWell. Therapeutic Uses Epilepsy Management: Keto remains a frontline therapy for drug-resistant epilepsy in children, cutting seizure frequency by over 50%. Neurological Support: Emerging research explores benefits in Alzheimer’s and Parkinson’s disease, though long-term efficacy needs more study. Limitations & Risks Sustainability Challenges Most keto studies run ≤12 weeks; adherence often drops after 60 days due to dietary restrictiveness SELF. Weight regain is common when returning to higher-carb eating. Nutrient Deficiencies Cutting fruits, grains, and legumes can lower fiber, B vitamins, and phytonutrients—impacting gut health and bowel regularity. A UK study found keto can reduce beneficial gut bacteria like Bifidobacteria, raising concerns about long-term gut integrity The Sun. Cardiovascular & Cholesterol Effects In some individuals, LDL (“bad”) cholesterol spikes, potentially increasing heart-disease risk; monitoring lipids is essential . “Keto Flu” & Adaptation Common early symptoms: fatigue, headaches, dizziness, and irritability as the body shifts fuel sources. These typically resolve within 1–2 weeks with proper hydration, electrolyte balance, and gradual carb reduction. Who Should Consider Keto? Short-Term Weight Loss Goals: Under medical supervision, keto can kickstart fat loss for those with obesity or metabolic syndrome. Neurological Conditions: It remains a validated therapy for epilepsy and is under investigation for other neurodegenerative disorders. Metabolic Health Optimization: Clients with insulin resistance may benefit, but require close monitoring and reintroduction of carbs for long-term balance. Not ideal for those with: History of eating disorders Uncontrolled lipid disorders without medical oversight Certain digestive conditions (e. g. , IBS) where fiber intake is critical Advanced kidney or liver disease Best Practices for Safe Implementation Medical Clearance & Monitoring Always consult a healthcare provider before starting keto, especially if you have chronic health issues. Regular blood tests to track lipids, liver and kidney function, and micronutrient levels. Prioritize “Clean Keto” Focus on whole-food fat sources: avocados, nuts, seeds, olive oil, fatty fish. Limit processed “dirty keto” foods (e. g. , packaged meats, low-nutrient bars). Maintain Adequate Fiber Incorporate low-carb, high-fiber veggies: leafy greens, broccoli, cauliflower, and flaxseed. Consider a psyllium supplement if needed to support digestion. Strategic Carb Refeeds Implement cyclical keto: higher-carb days (e. g. , weekends) to refill muscle glycogen and support thyroid function. Use carb refeeds around high-intensity training sessions for performance. Combine with Resistance & Functional Training Pairing keto with strength training helps preserve lean muscle and maintain metabolic rate. Our trainers in Mount Sinai & Stony Brook integrate targeted workouts to maximize body-composition improvements. Ready to Optimize Your Nutrition? Whether you’re curious about keto or seeking a balanced, long-term eating plan, our registered dietitians and nutrition coaches in Mount Sinai & Stony Brook can guide you. Book a Nutrition Consultation and get a customized, science-based program tailored to your goals. --- Maintaining a healthy diet long-term is more about daily habits than willpower. Research shows that small, consistent behaviors can dramatically boost adherence and results. Adopt these five science-backed habits to turn your nutrition goals into lasting success. 1. Plan Your Meals Weekly Why it works: A cross-sectional study found that individuals who plan meals in advance consume a wider variety of foods and score higher on diet-quality indices—key predictors of long-term adherence PMC. How to start: Dedicate 30 minutes each weekend to draft breakfasts, lunches, dinners, and snacks. Tip: Use a simple template—slot meals for each day, note essentials, and build your grocery list directly from it. 2. Keep a Daily Food Journal Why it works: Tracking intake consistently is linked to 20–25% greater adherence to calorie and macronutrient targets. In one trial, participants using their preferred diary method logged 64% of days versus 43% for non-preferred users—and saw better weight management habits PMC. How to start: Choose your medium (app, paper notebook, or voice memo) and record everything you eat within 10 minutes of a meal. Tip: Review your entries each evening—identify patterns like late-night snacking or low protein intake. 3. Build Consistent Eating Routines Why it works: Creating a routine transforms conscious choices into automatic behaviors. Observational research shows that healthy individuals maintain their diet by following set mealtimes and repeated food choices, turning them into effortless routines PMC. How to start: Anchor your meals around daily events—breakfast after morning stretch, lunch post-work calls, dinner before winding down. Tip: Use phone reminders until the schedule feels natural, then remove them as the routine solidifies. 4. Design a Supportive Environment Why it works: Environmental cues heavily influence eating behavior. A qualitative review found that having healthy foods accessible (and unhealthy ones hidden) is a major facilitator of diet adherence, while cluttered, junk-filled pantries act as barriers BioMed Central. How to start: Clear your pantry/freezer of processed snacks. Prep grab-and-go options: chopped veggies, portioned nuts, pre-cooked lean proteins. Tip: Keep water and herbal teas within arm’s reach to curb mindless munching. 5. Engage Accountability Partners Why it works: Social support—whether from friends, family, or a coach—boosts motivation and consistency. Programs incorporating accountability check-ins report significantly higher adherence rates than solo efforts BioMed Central. How to start: Share your meal plan and journaling goals with a workout buddy or partner. Schedule weekly “nutrition check-in” calls or messages. Tip: Join small-group nutrition workshops or online communities to celebrate wins and troubleshoot challenges together. Getting Started with Professional Support Feeling overwhelmed? Our registered dietitians at Redefine Fitness in Mount Sinai & Stony Brook specialize in habit-based nutrition coaching. We’ll help you: Craft personalized meal plans Set up simple tracking systems Design your kitchen for success Establish meaningful accountability structures Book a Nutrition Consultation and lock in these habits for lifelong health! --- The supplement industry tops $50 billion in the U. S. , yet up to 75 % of products lack strong evidence for their claims . At Redefine Fitness, our nutrition coaches cut through the noise to recommend only those supplements backed by high-quality research—maximizing benefit while minimizing expense and risk. 1. Foundational Essentials A. High-Quality Protein Powder Why: Supports muscle repair, satiety, and metabolic health. Best Options: Whey isolate (fast absorption), casein (slow release), or plant blends (pea + rice). Evidence: Meta-analyses show supplemental protein boosts lean mass gains by ~0. 7 kg over placebo in resistance-trained adults . B. Vitamin D₃ Why: Critical for bone health, immune support, and mood regulation. Dosage: 1,000–2,000 IU/day (adjust based on baseline blood levels). Evidence: Randomized trials link 25 µg/day to improved muscle strength and reduced fall risk in older adults . C. Omega-3 Fatty Acids (EPA + DHA) Why: Anti-inflammatory effects support heart health, joint comfort, and cognition. Dosage: 1–3 g combined EPA + DHA daily. Evidence: AHA recommends 1 g/day for cardiovascular risk reduction; systematic reviews confirm modest improvements in triglycerides and arterial function . D. Creatine Monohydrate Why: Enhances strength, power output, and muscle mass; also shows neuroprotective benefits. Dosage: 3–5 g/day (after 5 g/day loading for 5 days if desired). Evidence: Over 500 clinical trials demonstrate ~8 % greater strength gains vs. placebo in resistance programs . 2. Conditional Add-Ons A. Magnesium Why: Supports muscle relaxation, sleep quality, and bone health. Dosage: 200–400 mg at night if you struggle with cramps or insomnia. Evidence: Meta-analyses report small improvements in sleep latency and subjective quality . B. Probiotics Why: May improve digestion, immunity, and even mood via the gut-brain axis. Strains to Look For: Lactobacillus rhamnosus, Bifidobacterium longum. Evidence: Certain strains reduce IBS symptoms and support gut barrier health; effects are strain-specific . 3. Hype vs. Hope: What to Skip Fat‐Burners & Thermogenics: Minimal fat‐loss advantage ( --- In the modern fitness landscape, data is king—and nothing generates more actionable data than AI-powered wearables. By tracking physiological and performance metrics in real-time, these devices reveal strengths, highlight weaknesses, and guide smarter workouts. At Redefine Fitness in Mount Sinai and Stony Brook, we leverage the latest wearable tech and AI analytics to deliver truly personalized training programs. 1. Why Wearables & AI Matter in Training Wearables—like smartwatches, rings, and chest straps—collect continuous data on heart rate, sleep, movement patterns, and more. AI platforms then analyze this stream of information to: Tailor Workouts: Identify your optimal heart-rate zones and suggest intensity adjustments mid-session PMC. Monitor Recovery: Heart-rate variability (HRV) insights predict readiness for high-intensity training versus a recovery day PMC. Prevent Injury: Motion sensors flag biomechanical imbalances, enabling corrective exercises before small issues become big problems ResearchGate. 2. Key Metrics to Track Metric What It Means How AI Helps Heart Rate Zones Fat-burn, cardio, peak intensity ranges Auto-detects zones and cues pace adjustments Health & Fitness Association HRV (Recovery) Autonomic nervous system balance & recovery time Alerts you when HRV is low—recommend active rest Sleep Score Quality/duration of sleep cycles Correlates sleep patterns with next-day performance Movement Quality Joint angles, acceleration, posture AI flags deviations, guides real-time form cues 3. Top Wearable Devices for Fitness Apple Watch Series: Robust heart-rate accuracy, ECG, and built-in workouts. Whoop Strap: Battery-free charging, HRV focus, recovery coaching GQ. Oura Ring: Sleep-centric design with detailed readiness scores. Garmin Forerunner: GPS and advanced running dynamics for outdoor athletes. Each device syncs with AI platforms—like Trainerize or custom LLM integrators—to translate raw data into personalized training cues. 4. AI Platforms & Apps We Recommend Trainerize: Integrates wearable data to auto-adjust plans based on session feedback. TrueCoach: AI suggestions for exercise substitutions and rep schemes TrueCoach. PhysioLLM (Research Prototype): Leverages large-language models to answer natural-language queries about your wearable data, guiding sleep and workout adjustments . 5. How Redefine Fitness Integrates Tech Kickoff Assessment: We review your current devices and data streams to pinpoint gaps. Customized Dashboard: Clients get a personalized dashboard with key metrics and AI-driven recommendations. Trainer Insights: Our coaches interpret AI alerts in context—ensuring data drives better human coaching, not replaces it. Iterative Refinement: Weekly progress reviews combine subjective feedback with objective data, constantly fine-tuning your program. 6. Getting Started: Tech & Training Choose Your Device: Based on your goals (sleep vs. performance vs. recovery). Sync & Setup: We help hook your wearable into our AI platform during your free assessment. Learn the Data: Your trainer walks you through your dashboard—teaching you what each metric means. Actionable Adjustments: If your HRV is low, we pivot your session to mobility; if sleep dips, we recommend a light recovery workout. Ready to Train Smarter with Tech? Experience the power of wearables plus world-class coaching. Book your free tech-integration assessment at Redefine Fitness in Mount Sinai or Stony Brook, and let data drive your best performance yet. Schedule Now » --- At Redefine Fitness, we’ve always believed in pushing boundaries, not just for our clients but for our team as well. That’s why we are beyond proud to announce our partnership with the New York State Department of Labor in creating the Fitness Instructor Registered Apprenticeship Program. This program is a game-changer for aspiring personal trainers and the fitness industry as a whole. We are the only gym in New York State to offer this revolutionary program to our staff, and here’s everything you need to know about it. What is the Fitness Instructor Apprenticeship Program? The Fitness Instructor Registered Apprenticeship Program is designed to bridge the gap between theoretical knowledge and practical application. It provides aspiring personal trainers with a structured pathway to develop their skills while gaining hands-on experience in a real-world fitness environment. The program focuses on blending classroom instruction with on-the-job training, ensuring that participants are prepared to meet the high standards of the fitness industry. Key features of the program include: Comprehensive Training Curriculum: Participants learn essential topics like exercise science, anatomy, physiology, client assessment, programming, and more. Hands-On Experience: Apprentices work alongside experienced trainers, applying what they learn in the classroom directly to client interactions. Mentorship Opportunities: Trainees receive personalized guidance from senior staff members who are committed to their professional growth. Industry Recognition: Completing the program positions apprentices as highly qualified professionals, giving them a competitive edge in the job market. Redefine Fitness: Pioneering a New Era of Professional Growth As the only gym in New York State offering this apprenticeship, Redefine Fitness is setting a precedent for how fitness professionals are trained and developed. Our involvement in shaping this program reflects our dedication to excellence and our belief that investing in our team’s growth is key to delivering exceptional results for our clients. We’ll Help You Achieve Your Goals—Inside and Outside the Gym One of the most exciting aspects of this program is our commitment to making professional development accessible. At Redefine Fitness, we go a step further by covering the cost of a one-year personal training program through Suffolk County Community College for those who enroll in the apprenticeship. This allows participants to: Graduate debt-free, ready to launch their fitness career Combine academic knowledge with practical experience to become industry leaders Take advantage of a rare opportunity to join an elite team of fitness professionals Why Choose Redefine Fitness? Our mission has always been about helping people become better than they were yesterday, and this applies to both our clients and our team. By fostering a culture of growth, learning, and innovation, we’re redefining what it means to work in fitness. With our apprenticeship program, we’re not just creating jobs; we’re creating careers. Ready to Redefine Your Career? If you’ve ever dreamed of becoming a personal trainer or taking your fitness career to the next level, now is the time to make it happen. Join us at Redefine Fitness and be part of a team that’s shaping the future of the fitness industry. To learn more about the Fitness Instructor Registered Apprenticeship Program or to apply, contact us today. Let’s take your passion for fitness and turn it into a fulfilling, high-impact career. Redefine Fitness—where fitness meets opportunity --- Living with autism often means navigating unique challenges in physical, mental, and emotional health. Recent research underscores the transformative benefits of regular exercise for individuals on the autism spectrum, showcasing how tailored fitness programs can enhance social skills, improve motor coordination, and boost overall well-being. In New York, organizations like Redefine Fitness are bridging the gap between these benefits and accessibility, utilizing programs such as the Office for People with Developmental Disabilities (OPWDD) Self-Direction funding to make personal training a viable option for families. The Science: Why Exercise Matters for Autism Physical Health and Motor Skills: Studies have shown that individuals with autism often face challenges with motor skills, balance, and coordination. Regular exercise can significantly improve these areas. Activities such as yoga, swimming, or strength training help build gross and fine motor skills, enhance posture, and promote better physical health. Mental Health Benefits: Autism is often associated with heightened levels of anxiety and difficulty managing stress. Research published in the Journal of Autism and Developmental Disorders found that consistent physical activity helps regulate mood by releasing endorphins, which reduce anxiety and depression. Structured exercise also provides a routine, which many individuals on the spectrum thrive on. Social Skills and Inclusion: Group-based exercise programs or personal training tailored to autism can provide a safe and structured environment for social interaction. Participating in team activities or working with a trainer encourages communication and collaboration, building confidence in social settings. Behavioral Improvements: Physical activity can also reduce stereotypical behaviors, improve attention spans, and support better sleep patterns. A meta-analysis of exercise interventions for autism found that as little as 30 minutes of moderate exercise three times a week can lead to noticeable behavioral improvements. Accessing Support Through OPWDD in New York In New York, the OPWDD supports individuals with developmental disabilities, including autism, by providing services aimed at promoting independence and quality of life. One of the most innovative ways families can access fitness programs is through the Self-Direction program. This program allows individuals and families to design personalized plans for services, including health and wellness activities like personal training. What is Self-Direction? Self-Direction gives individuals control over how they spend their OPWDD funds. This includes allocating money for services like personal training at specialized gyms that cater to individuals with developmental disabilities. For those on the autism spectrum, this flexibility means accessing fitness programs tailored to their unique needs. How Redefine Fitness Helps Redefine Fitness, a premier fitness provider in New York, is dedicated to creating inclusive fitness environments for individuals with autism and other developmental disabilities. They accept OPWDD Self-Direction funding, making their services accessible to families looking for quality, evidence-based personal training. Here’s how Redefine Fitness stands out: Specialized Trainers: The trainers at Redefine Fitness have extensive experience working with individuals on the autism spectrum. They design individualized fitness plans that align with each client’s physical and behavioral goals. Holistic Approach: Beyond physical exercise, Redefine Fitness emphasizes improving social skills, confidence, and emotional regulation through fitness. Accessible Options: By working with OPWDD and Self-Direction funding, Redefine Fitness alleviates the financial burden, making fitness accessible for more families in New York. How to Get Started If you're a New York resident with Self-Direction funding through OPWDD, you can take the following steps to explore fitness programs with Redefine Fitness: Speak to Your Care Manager: Discuss incorporating fitness training into your Self-Direction budget. Highlight the proven benefits of exercise for autism. Reach Out to Redefine Fitness: Connect with Redefine Fitness to learn more about their programs and how they cater to individuals with autism. Design Your Fitness Plan: Work with the trainers to create a personalized program that aligns with your goals and OPWDD funding allowances. A Better Future Through Fitness The intersection of fitness and autism presents a promising path for enhanced quality of life. With organizations like Redefine Fitness championing inclusive health programs and funding support from OPWDD Self-Direction, individuals on the autism spectrum can unlock their potential, one workout at a time. For families navigating the complexities of autism, remember: your journey is unique, and resources like these exist to support your loved one's growth, health, and independence. --- Updated 12/3/2025 Learn more about how Redefine Fitness can help by clicking: here. January is the ideal time to reset and recommit to your health and fitness goals—but the data is clear: most people lose momentum fast. Research shows that 80% of New Year’s fitness resolutions fail by February, leaving only a small percentage who stay consistent long enough to see real change. The good news? With the right structure, habits, and accountability, you can be part of the successful 20%. Below is a data-driven roadmap to make 2026 the year you follow through and transform your health. The Science of Effective Goal Setting Why Goal Setting Works People who write down their goals are 42% more likely to achieve them. But writing goals isn’t enough—you need clarity and structure. Core Strategies That Work SMART GoalsSpecific, Measurable, Achievable, Relevant, Time-boundExample: Instead of “I want to lose weight,” set:“I will lose 10 pounds by March 2026 by working out three times per week and aiming for 1,800 calories per day. ” Break Big Goals Into MilestonesSmall, clear steps build confidence and momentum. Visualize the OutcomeImagining how you’ll feel healthier, stronger, and more confident improves adherence. Goal Setting Table Goal Strategy Description Why It Works SMART Goals Defines clear targets and methods Removes ambiguity; increases motivation Milestones Breaks big goals into manageable steps Prevents overwhelm and burnout Visualization Mental rehearsal of success Boosts willpower and consistency How to Stick to Your 2026 Goals Motivation fades fast—systems keep you on track. Here are the most effective strategies backed by behavioral science. High-Impact Success Drivers Accountability PartnersHaving someone to check in with makes you 95% more likely to complete a goal. Hire a Personal TrainerClients working with trainers are 30% more likely to hit their goals. Track Your ProgressData reinforces habits. Apps and wearables simplify this. Reward MilestonesSmall rewards strengthen positive behavior loops. Prioritize Consistency Over PerfectionOne missed workout doesn’t break the plan—your response to setbacks matters more. Accountability & Success Table Strategy Impact Tools / Examples Accountability Partner +95% goal completion Friend, trainer, group classes Personal Trainer +30% success rate 1:1 sessions, guided programs Progress Tracking Higher motivation and adherence Trainerize, Apple Watch, Fitbit Reward System Reinforces positive habits Massage, new gym gear, night out Consistency Mindset Long-term sustainability “Progress, not perfection” approach How to Prevent the Common Drop-Offs People abandon fitness goals for three main reasons: time constraints, unrealistic expectations, and lack of support. Practical Ways to Overcome These Barriers Time-Saving Training Options HIIT workouts 20–30 minute strength sessions Guided personal training for efficiency Realistic Expectations Celebrate small wins: completing 2–3 workouts/week, better food choices, improved energy Habit-First Thinking Meal prep on Sundays Set consistent workout times Prioritize sleep for recovery Learn From Setbacks Review what went wrong Adjust, pivot, and restart—resilience beats perfection The Power of Starting Small Small actions compound over time. Starting tiny increases your chance of sticking with it. Habit-Building Tactics Micro-Workouts (5–10 minutes)These create momentum and make fitness feel doable. Habit StackingConnect new habits to existing ones: Squats while brushing teeth Stretching during commercials A 10-minute walk after lunch Micro-Progression Table Small Habit How It Works Long-Term Benefit 10-min daily workout Low barrier to start Builds routine and consistency Habit stacking Links new habits to existing ones Makes habits automatic Incremental increases Add minutes or reps weekly Sustainable progress The Real Impact of Reaching Your Goals Your fitness transformation in 2026 extends far beyond physical change. Benefits You Can Expect Better HealthLower disease risk, stronger heart, better immunity. More EnergyImproved stamina for work and daily life. Enhanced MoodExercise boosts endorphins and reduces stress. Increased ConfidenceEvery milestone builds momentum and self-belief. Improved RelationshipsMore energy and positivity enhance your interactions. Sense of AchievementThere’s no replacing the feeling of working toward a goal and seeing results. 2026 is Your Year—Start Strong, Stay Consistent, Finish Proud Use January as your launch point. With the right systems, habits, and accountability, small steps can turn into major wins by the end of 2026. Your transformation starts now—commit to the first step and build from there.   LEARN MORE ABOUT HOW REDEFINE CAN HELP YOU TODAY --- As we approach 2025, consumer behavior is shifting toward personal health, technology, sustainability, and experiences that bring meaning and joy. These trends reveal that the way people spend their time and money is evolving—and Redefine Fitness is perfectly positioned to meet the moment. Let’s explore the biggest industries expected to grow in 2025 and how personal training studios like Redefine Fitness are at the forefront of these trends. 1. Prioritizing Health and Wellness: The Rise of Personal Training Health and wellness have become more than just a trend—they are now central to people’s lifestyles. Consumers are investing in fitness programs, mental well-being, and weight management solutions. With medications like GLP-1 gaining popularity for weight loss, individuals are also seeking out structured personal training programs to maintain long-term results Business Wire Mintel . At Redefine Fitness, we are more than just a gym. We are your partner in health, offering personalized fitness plans to meet your specific goals, whether it’s losing weight, building muscle, or improving overall wellness. 2. Technology and AI: Shaping the Future of Fitness Consumers increasingly rely on artificial intelligence and digital platforms for purchasing decisions and lifestyle management. AI-powered tools like fitness apps and wearable devices are helping people track workouts, manage nutrition, and optimize health plans NIQ Mintel . At Redefine Fitness, we stay ahead by leveraging digital fitness tools to track and monitor progress, ensuring that your personal training sessions are both effective and results-driven. 3. Sustainable and Conscious Living: A Natural Fit for Wellness Brands Sustainability is no longer just a buzzword. Consumers now expect brands to align with their values, emphasizing transparency and eco-friendliness. In the wellness space, that means promoting sustainable practices, mindful nutrition, and eco-conscious fitness gear Innova Market Insights Business Wire 4. In-Home and Experiential Living: Health as the Ultimate Experience Economic concerns are leading consumers to cut back on out-of-home entertainment and focus more on in-home experiences and gatherings with family and friends Innova Market Insights NIQ . At the same time, people are prioritizing wellness as a core part of their lifestyle, treating fitness as a valuable experience. With Redefine Fitness’s personal training programs, we bring the VIP fitness experience to you, creating transformative results with one-on-one coaching that elevates every aspect of your health. Conclusion: Make 2025 Your Healthiest Year Yet with Redefine Fitness The biggest consumer trends for 2025 show a clear shift toward health, technology, sustainability, and meaningful experiences. At Redefine Fitness, our focus on personal training, elite memberships, and premium experiences ensures that you are fully equipped to thrive in this new landscape. Shop Now and Save: www. redefine-fitness. com Make 2025 the year you redefine what’s possible with the help of Redefine Fitness—your partner in transformation. --- Introduction Welcome to 2026! As the calendar flips, the familiar surge of motivation kicks in. We all want this to be the year we finally commit to our health. However, statistics show that most resolutions fade by February. Why? Often, it’s not a lack of effort, but a lack of strategy. At Redefine Fitness, we believe the missing link is personalized support. This year, don’t just make a wish—make a plan. Let’s explore how you can turn your 2026 fitness aspirations into a permanent lifestyle with the help of our expert team in Mount Sinai and Stony Brook. 1. Setting Realistic Fitness Goals The first step on your journey is moving away from vague promises like "get fit" and toward specific, actionable targets. It’s not just about the number on the scale; it's about building sustainable habits that fit your real life. Our personal trainers at Redefine Fitness specialize in the "SMART" goal approach. Whether you are in Mount Sinai or Stony Brook, we help you define goals that are: Specific: Targeted to your desires (e. g. , run a 5k, lift 100lbs). Achievable: Challenging but within your reach. Lifestyle-Compatible: Tailored to your work and family schedule. 2. The Power of Personal Training Personal training is about much more than just having someone count your reps. It is a comprehensive partnership. At Redefine Fitness, our trainers act as your coach, your educator, and your accountability partner. What to expect from our program: Comprehensive Assessments: We start by understanding your body’s current baseline. Customized Planning: No cookie-cutter routines; your plan is built for you. Progress Monitoring: We track data to ensure you are constantly improving. Don't just take our word for it. Hear from neighbors who have transformed their lives right here in Mount Sinai and Stony Brook. Check out our for genuine inspiration. 3. Nutrition: Fueling Your 2026 Journey You cannot out-train a poor diet. Nutrition is the foundation that holds your fitness structure together. At Redefine Fitness, we offer personalized nutrition plans that work in tandem with your physical training. Our experts in Mount Sinai and Stony Brook will help you navigate the confusing world of dieting to find a healthy eating style that enhances your energy and recovery. Interested in the science? Learn more about the vital connection between food and performance in this . 4. Beating the "February Slump" The hardest part of a fitness journey isn't starting; it's staying. When the initial New Year's excitement wears off, discipline must take over. This is where Redefine Fitness shines. Our trainers are skilled in keeping you engaged through: Variety: We switch up routines to prevent boredom and plateaus. Community: Join our group fitness classes to feed off the energy of others. Regular Check-ins: We keep your eyes on the prize, ensuring your journey remains exciting and rewarding all year long. Conclusion Your 2026 resolutions don't have to be a distant dream or a failed attempt. With Redefine Fitness, you aren't doing this alone. You have a partner committed to your success. Our personal trainers and nutrition experts in Mount Sinai and Stony Brook are ready to help you redefine your health. Don't wait for "someday. " --- The holiday season is synonymous with festive gatherings, cheerful spirits, and, all too often, an unwelcome guest: holiday weight gain. But this year, you can sidestep the extra pounds with some proactive strategies. Here’s how to savor the holiday cheer without carrying the weight of overindulgence into the New Year. 1. Stay Active with Fun, Festive Workouts The key to combating holiday calories is to keep moving. Whether it's a brisk winter walk, a snowball fight, or a family dance-off, find ways to incorporate physical activity into your holiday traditions. For a more structured approach, sign up for a holiday-themed run or a charity walk. These are great ways to stay accountable while also soaking in the festive atmosphere. For local fitness events, check out the offerings at Redefine Fitness in Mount Sinai and Stony Brook. 2. Smart Eating, Not Restrictive Eating Instead of trying to avoid holiday treats entirely, which can lead to binge eating later, focus on smart eating. Fill your plate with vegetables and lean proteins first, then select your favorite treats. By eating the healthier items on your plate first, you'll be less likely to overindulge in high-calorie options. Learn more about balanced nutrition with our nutrition services at Redefine Fitness. 3. Stay Hydrated Drinking water helps control hunger and aids digestion, which can be particularly beneficial with the often richer holiday fare. Before reaching for seconds, have a glass of water to ensure you're truly hungry. Sometimes thirst is mistaken for hunger, leading to unnecessary calorie intake. 4. Mindful Indulgence Mindfulness can transform the way you experience holiday eating. Take smaller portions, eat slowly, and savor each bite. This practice can help you enjoy the flavors and textures of your favorite dishes while being aware of your body's hunger and fullness cues, helping to prevent overeating. 5. Quality Rest is Essential Never underestimate the power of a good night's sleep, especially during the bustling holiday season. Lack of sleep can disrupt the hormones that regulate appetite, making you more prone to craving sugary snacks and larger portions. Prioritize seven to eight hours of quality sleep to keep your appetite in check and your energy levels stable. Incorporating these strategies can help you navigate the holiday season healthily and joyfully. And remember, the holidays are a time to celebrate and enjoy, so don’t be too hard on yourself. A few indulgences won’t derail your health goals as long as you balance them with healthy habits. Enhance Your Fitness Journey with Redefine Fitness If you're looking for personalized support to maintain your health and fitness goals during the holiday season, consider joining Redefine Fitness. Located in Mount Sinai and Stony Brook, we offer comprehensive personal training and nutrition services tailored to your needs. Learn more about our offerings and read success stories from our clients on our testimonials page. --- Childhood obesity is a growing global health concern that has reached epidemic proportions. According to the World Health Organization (WHO), the number of overweight or obese children and adolescents has risen dramatically over the past four decades, and it shows no signs of slowing down. This alarming trend has far-reaching consequences for the physical, emotional, and psychological well-being of our youngest generation. However, there is hope on the horizon. By introducing comprehensive nutrition and fitness services at a young age, we can take meaningful steps toward curbing this epidemic and promoting a healthier future for our children in Mount Sinai and Stony Brook. The Childhood Obesity Epidemic: A Global Crisis The prevalence of childhood obesity has skyrocketed, affecting children in virtually every corner of the world. This epidemic is driven by various factors, including sedentary lifestyles, poor dietary habits, limited access to nutritious foods, and the pervasive influence of advertising and marketing of unhealthy products to children. Consequences of Childhood Obesity Childhood obesity is more than just a cosmetic concern; it has serious health implications. Obese children are at a higher risk of developing a range of health problems, including: Type 2 Diabetes: Obesity is a major risk factor for the development of type 2 diabetes, a condition once considered rare in children. Cardiovascular Issues: Obese children are more likely to have high blood pressure, high cholesterol, and early signs of heart disease. Mental Health Concerns: Childhood obesity is associated with increased rates of depression, anxiety, and low self-esteem. Joint Problems: Excess weight places additional stress on growing bones and joints, potentially leading to musculoskeletal issues. Social and Academic Challenges: Obese children often face social stigma and discrimination, which can negatively impact their self-esteem and academic performance. Early Intervention: The Key to Reversal The good news is that childhood obesity is largely preventable and, in many cases, reversible. Early intervention is essential in addressing this crisis effectively. Here's how comprehensive nutrition and fitness services can make a significant difference: Education and Awareness: Educating children and their families about the importance of nutrition and physical activity lays the foundation for healthy habits. Teaching them to make informed choices empowers them to take control of their health. Healthy Eating Habits: Teaching children about balanced nutrition and the benefits of fresh, whole foods can reshape their relationship with food. Nutrition services can provide personalized guidance and support. Active Lifestyles: Encouraging children to be physically active from an early age promotes physical fitness and overall well-being. Fitness programs tailored to children's needs can make exercise fun and engaging. Behavioral Change: Changing habits is challenging, but it's easier when children receive guidance and support. Behavior modification techniques can help children and families make sustainable lifestyle changes. Supportive Environments: Schools, communities, and families play pivotal roles in fostering environments that support healthy living. Collaboration among educators, healthcare providers, and parents is essential. Conclusion: A Healthier Future Awaits The childhood obesity epidemic is a complex issue that demands a multifaceted approach. By introducing comprehensive nutrition and fitness services at a young age, we can empower children and families to make healthier choices, reverse the alarming trends in childhood obesity, and pave the way for a brighter and healthier future. Together, we can curb the epidemic and ensure that every child has the opportunity to thrive, free from the burdens of obesity and its associated health risks. For more information on how to get started with our personalized training and nutrition services in Mount Sinai and Stony Brook, visit Redefine Fitness or contact us directly. Additionally, learn more about global efforts to combat childhood obesity by visiting the World Health Organization website. --- In the world of fitness and wellness, some stories stand out as truly inspiring. One such story is that of Anthony Amen, the visionary behind Redefine Fitness. His journey is a testament to the incredible power of determination, personal growth, and the profound impact fitness can have on one's life. A Personal Struggle Turned Triumph Anthony Amen's personal journey with fitness began with his own struggles. In his early years, he was far from being a fitness enthusiast. His lifestyle was characterized by poor dietary choices, minimal physical activity, and a general disinterest in fitness. He was simply an average individual navigating life without giving much thought to his overall health and well-being. However, life had other plans for Anthony. A significant turning point came when he suffered a severe injury, a debilitating fall on ice that left him bedridden for three months. The accident resulted in excruciating neck pain, migraines, and limited mobility. Anthony's world had been turned upside down, and doctors offered little hope of a full recovery. They told him that the migraines would persist, and he would never be able to handle any significant weight above his head. It was a bleak prognosis that could have shattered anyone's spirit. But Anthony refused to accept that narrative. He was determined to regain control of his life, heal his body, and emerge stronger than ever. This resolve led him to discover the world of fitness. The Journey to Redemption Through sheer determination, trial, and error, Anthony Amen embarked on a journey of self-discovery within the realm of fitness. He began learning the ropes, understanding the mechanics of the body, and exploring the profound connections between physical activity, nutrition, and mental well-being. It was an arduous but enlightening process. As time passed, Anthony witnessed a remarkable transformation within himself. Not only did he manage to alleviate his migraines and neck pain, but he also achieved feats he once believed to be impossible. Fitness became more than just a routine; it became a lifeline to better health, enhanced self-esteem, and boundless happiness. The Birth of Redefine Fitness Anthony's newfound passion for fitness was not meant to be kept to himself. It ignited a desire to share his knowledge and experiences with others, to help them redefine their own lives. This desire led to the inception of Redefine Fitness, a fitness and wellness center with locations in Mount Sinai and Stony Brook, dedicated to empowering individuals to become the best versions of themselves. Anthony's unique approach to fitness centers on the belief that it's not about having the biggest muscles or being the fastest runner. Instead, it's about helping individuals redefine themselves physically and mentally. It's about fostering discipline, self-love, and genuine happiness through fitness. Continuing the Legacy Today, Anthony Amen's journey continues as he leads Redefine Fitness with unwavering passion and dedication. His personal transformation serves as a beacon of hope for countless individuals who have walked through the doors of Redefine Fitness seeking their own path to wellness. Through his website, www. anthonyamen. com, Anthony shares his insights, expertise, and a wealth of resources with a global audience. His story serves as a reminder that no matter where you are in life, positive change and transformation are always within reach. Anthony's journey is not just about fitness; it's about the incredible capacity for growth, healing, and empowerment that lies within each of us. It's about embracing the transformative power of fitness to redefine not only our bodies but our entire lives. Anthony Amen is living proof that with determination, a commitment to self-improvement, and a passion for wellness, anything is possible. --- High-Intensity Interval Training (HIIT): Your Ultimate Weapon for Effective Weight Loss If you're on a quest to shed those extra pounds and achieve your weight loss goals, you might have come across various workout routines and fitness trends. Among the plethora of options available, High-Intensity Interval Training (HIIT) stands out as a powerful and efficient method to torch calories, boost metabolism, and ignite your fat-burning potential. Let's delve into why HIIT is the most effective type of personal training for weight loss. 1. Maximum Calorie Burn in Minimum Time HIIT workouts are designed to push your body to its limits through intense bursts of activity followed by short recovery periods. This structure creates an afterburn effect known as excess post-exercise oxygen consumption (EPOC), where your body continues to burn calories at an elevated rate even after the workout. Studies have shown that HIIT can burn more calories in a shorter period compared to steady-state cardio exercises, making it ideal for individuals with busy schedules. 2. Preserves Lean Muscle Mass One of the common concerns during weight loss journeys is the potential loss of muscle mass. Traditional cardio workouts can sometimes lead to muscle breakdown along with fat loss. However, HIIT is known for its muscle-sparing effect. The intense intervals stimulate muscle fibers, helping to preserve and even build lean muscle while shedding fat. This can lead to a toned and defined physique, even as you lose weight. 3. Boosts Metabolism HIIT triggers a significant boost in metabolic rate, even long after you finish your workout. This metabolic boost not only aids in burning calories but also promotes fat oxidation. A higher metabolism means your body becomes more efficient in processing nutrients and fat, leading to sustainable weight loss. 4. Improves Insulin Sensitivity For individuals dealing with insulin resistance or type 2 diabetes, HIIT can be especially beneficial. Research has shown that HIIT workouts can improve insulin sensitivity, allowing the body to use glucose more effectively and prevent fat accumulation. 5. Versatility and Convenience One of the remarkable aspects of HIIT is its adaptability to different fitness levels and preferences. Whether you're a beginner or an experienced athlete, HIIT can be tailored to suit your abilities. You can perform HIIT workouts with bodyweight exercises, cardio equipment, or even with weights. Additionally, HIIT can be done in a gym setting, at home, or outdoors, making it highly convenient for all lifestyles. 6. Time-Efficient Workouts Busy schedules are often cited as a barrier to regular exercise. HIIT solves this problem by delivering effective workouts in a short amount of time. Typical HIIT sessions can range from 15 to 30 minutes, allowing you to maximize results without spending hours at the gym. 7. Continued Progression As you get fitter, HIIT allows for continuous progression. You can increase the intensity, duration, or add new exercises to challenge yourself further and prevent plateaus. This versatility keeps your workouts engaging and helps you stay motivated on your weight loss journey. Conclusion Incorporating HIIT into your weight loss routine can be a game-changer, accelerating your progress and delivering impressive results in a shorter time frame. However, it's essential to approach HIIT workouts with proper form and technique to prevent injuries and optimize effectiveness. Working with a certified personal trainer who specializes in HIIT can ensure you receive tailored workouts, personalized guidance, and maximize the benefits of this dynamic training method. Remember, consistency and dedication are key to successful weight loss. Combine HIIT with a balanced diet and other healthy lifestyle choices for a comprehensive approach to achieving your weight loss goals. You want to start your HIIT journey today? and embrace the challenge that leads to a stronger, leaner, and more confident you! --- Please note that individual responses to HIIT and any exercise regimen can vary. Always consult with a qualified fitness professional or healthcare provider before starting any new fitness program, especially if you have any underlying health conditions or concerns. --- When you're on the hunt for the perfect gym to kickstart or continue your fitness journey in Stony Brook, NY, it's essential to make an informed decision. With an array of options available, finding the gym that suits your needs and goals can be a game-changer for your fitness success. So, how do you navigate the search for "gyms near me" and identify the top contenders in Stony Brook? We've got you covered! Let's dive into the key factors to consider and explore the top five gyms in Stony Brook, NY. 1. Location, Location, Location One of the first things to consider is the gym's proximity to your home, workplace, or daily routine. Look for gyms with geotags in Stony Brook, NY, that are conveniently located to ensure you can stick to your fitness commitment without added stress or commute time. This is crucial for maintaining consistency in your workouts. 2. Facility and Amenities When you visit potential gyms, assess their facilities and available amenities. A well-equipped gym with a range of workout machines, free weights, and functional training areas is vital. Additionally, consider amenities such as locker rooms, showers, and parking, which can enhance your overall gym experience. Ensure the gym is clean, well-maintained, and provides a comfortable environment for your workouts. 3. Certified Trainers and Personalized Programs The best gyms in Stony Brook offer certified trainers who can create personalized fitness programs tailored to your goals and fitness level. Look for gyms with experienced trainers who can guide you, motivate you, and ensure your workouts are safe and effective. Personalized attention from trainers can significantly impact your progress and keep you accountable. 4. Variety of Classes If you enjoy group workouts and thrive on camaraderie, check for gyms offering a variety of classes. From high-intensity interval training (HIIT) to yoga and dance classes, having diverse options can keep you motivated and engaged in your fitness routine. Variety in workouts can prevent boredom and promote continuous improvement. 5. Positive Reviews and Testimonials A fantastic way to gauge the reputation of a gym is by checking online reviews and testimonials. Look for high-traffic Google SEO terms for "gyms near me" and read what others have to say about their experiences. Positive reviews and happy clients can give you confidence in your decision. Sites like Yelp, Google Reviews, and Facebook are great places to start. The Redefine Fitness Difference One gym that consistently stands out among the top gyms in Stony Brook, NY, is Redefine Fitness. With its geotag in Stony Brook, NY, Redefine Fitness offers a dynamic fitness community, certified trainers, state-of-the-art facilities, and a wide range of classes for all fitness levels. Whether you're a beginner or a seasoned athlete, Redefine Fitness is dedicated to helping you achieve your fitness goals and redefine what's possible for your health and well-being. --- Testosterone, often referred to as the "male hormone," plays a crucial role in maintaining overall health and well-being for both men and women. Increased testosterone levels are associated with various benefits, including improved muscle mass, enhanced energy levels, and increased libido. While lifestyle changes, such as regular exercise and a balanced diet, can naturally boost testosterone levels, hiring a personal trainer can take your journey to new heights. In this blog, we will explore the significant advantages of working with a personal trainer to increase your testosterone levels and unleash your inner strength. Tailored Exercise Programs: A knowledgeable personal trainer will design a customized exercise program that specifically targets testosterone-boosting exercises. Resistance training, compound movements, and high-intensity interval training (HIIT) have been shown to stimulate the production of testosterone. A personal trainer will incorporate these exercises into your routine, ensuring you get the most out of your workouts. Proper Technique and Form: Executing exercises with proper technique is essential for optimizing results and minimizing the risk of injury. A personal trainer will guide you through each exercise, correcting your form and providing valuable feedback. This not only enhances your safety but also ensures that you target the right muscle groups to promote testosterone production effectively. Accountability and Motivation: Consistency is key when it comes to achieving fitness goals, including increasing testosterone levels. A personal trainer will keep you accountable and motivated, pushing you to stay on track with your exercise regimen and lifestyle changes. Their encouragement and support will empower you to reach new heights and maintain a balanced testosterone level. Nutrition Guidance: Diet plays a pivotal role in hormone regulation, including testosterone. A personal trainer will offer expert nutrition guidance, recommending foods that are known to support testosterone production. They can help you create a well-rounded diet plan that aligns with your fitness goals and maximizes your testosterone levels. Stress Management: Chronic stress can negatively impact testosterone levels. A personal trainer can incorporate stress-reducing techniques, such as mindfulness exercises and relaxation techniques, into your training program. By managing stress effectively, you can create an environment conducive to optimal testosterone production. Hiring a personal trainer can be a game-changer on your journey to increase testosterone levels and unleash your inner strength. With tailored exercise programs, proper technique guidance, nutrition advice, and stress management techniques, a personal trainer will provide you with the support and tools needed to optimize your testosterone levels. So why wait? Take charge of your health and fitness by partnering with a personal trainer today. Don't miss out on the benefits of working with a personal trainer. If you're in Stony Brook or Mount Sinai, NY, reach out to Redefine Fitness for expert guidance in boosting your testosterone and reaching your fitness goals. #RedefineFitness #PersonalTrainer #TestosteroneBoost #FitnessGoals #UnleashYourStrength #StonyBrookNY #MountSinaiNY #HormoneRegulation #TailoredExercisePrograms #NutritionGuidance #StressManagement --- By Amelia Spence Why Fitness is Medicine—and How You Can Start Using it as One In today’s world, we are bombarded with medications we must take to secure our health, including vitamins, vaccines, and supplements. These are sophisticated solutions to optimize our well-being. However, an underrated means of improving our health is well within reach, with no prescription or purchase required: Exercise. Moving your body has numerous health benefits, yet this article from Forbes shows that only 28% of Americans exercise enough. If you’re reluctant to work out, consider the following positive health outcomes that make fitness the best medicine—and what you can do to leverage that. Why fitness is medicine It prevents chronic illness No one wants to land a long-term, painful condition. If you exercise, some of the most common ones—including type-2 diabetes, heart disease, and cancer—get circumvented. Physical exertion has natural perks like improving glucose levels and triggering positive changes in blood vessels, which serve to block some of the causes of these ailments. It enhances your mental well-being Fitness can heal the mind as well as the body. This piece from Walden University notes that exercise releases endorphins—your body’s feel-good hormone that lets you experience euphoria while simultaneously lessening symptoms of anxiety and depression. It boosts your overall health Exercise prompts the production of cytokines and chemokines, proteins that boosts your immune system and makes it faster to respond to infections. This overview from Right as Rain posits that it can even support vaccinations, which build upon your immune system by strengthening the antibody response following the procedure. How to start using fitness as medicine Get the recommended amount of physical activity This recommendation from the World Health Organization suggests that you get at least 150 minutes of moderate-intense physical exercise per week or 75–150 minutes of vigorous-intensity aerobic physical activity. Think of this as the advised dosage of medicine for your body. However, don’t let those guidelines scare you if you’re used to being sedentary. It’s essential to take small steps when starting out. You can begin by setting short, manageable goals involving easy physical activities, like walking around your neighborhood for 5 minutes daily or dancing to an upbeat song. You can intensify your exercise after integrating physical activity into your routine. Recover after exercising Recovery is essential for making exercise an effective medicine. It allows your body time to rest, reducing inflammation and easing soreness and muscle fatigue. Take it easy during your rest days—but don’t forget to practice good posture even while relaxing. Not doing so can undermine your workouts, weakening your core muscles, stiffening your shoulders and neck, and causing poor blood circulation. To supplement your efforts, this guide from Pain Free Working finds that standing desk converters can help relieve pressure on your body and promote movement, allowing you to switch between sitting and standing positions. Meanwhile, ergonomic chairs can support proper sitting posture and prevent musculoskeletal disorders. Aside from this, get plenty of sleep and eat protein and carbohydrates to support your exercise recovery better. Hire a personal trainer Remember that fitness is an effective medicine only if you keep taking it. It’s far too easy to let your goals fall by the wayside—which is why you might want to consider integrating some built-in accountability into your fitness goals. To do this, you can hire a personal trainer. This blog post details the many benefits of our program in particular. Not only do we provide you with a qualified professional that can offer you guidance, encouragement, and a workout plan customized to your needs and goals—we also combine strength training, cardio, and nutrition coaching to grant you a holistic health plan. Furthermore, we understand that flexibility is a must in today’s busy world, and we offer online personal training as an option. Since fitness is a medicine, you deserve to have it accessible and tailored to you. Exercise is one of the simplest ways to promote your health. It is truly a valuable medicine—one you can get just by standing up and moving. Content intended only for the use of deeppink-ostrich-437079. hostingersite. com/ Written by Amelia Spence --- 1. Personalized, Bone-Boosting Workouts Weight-Bearing & Resistance TrainingYour trainer will design a balanced program combining impact exercises (e. g. , heel drops, light jump-reaches) with progressive resistance training (e. g. , squats, deadlifts, resistance-band rows). Research shows these stimuli increase bone mineral density—especially at the hip and spine—by up to 2–5% over a year. Balance & Stability DrillsIncorporating single-leg stands, tandem walking, and dynamic balance challenges cuts your fall risk by nearly 30%, a key factor in preventing hip and wrist fractures. 2. Safe Progression & Expert Supervision Exercising with fragile bones can feel intimidating. Your trainer will: Modify Movements: Avoid or adapt spinal flexion exercises (like full sit-ups) that could increase vertebral risk. Monitor Form Rigorously: Correct alignment in every rep to ensure muscle engagement without undue stress on joints or vertebrae. Adjust Intensity Gradually: Increase load by 5–10% only when your form, stability, and confidence are rock-solid. 3. Nutrition & Supplement Guidance Beyond exercise, proper nutrition is essential for bone health: Calcium & Vitamin D: Trainers can connect you with our in-house nutrition coach to ensure you’re hitting the 1,200 mg of calcium and 800–1,000 IU of vitamin D per day recommended for adults over 50. Protein Intake: Adequate protein (1. 0–1. 2 g/kg body weight) supports muscle mass and bone matrix formation—crucial for maintaining strength as you age. 4. Ongoing Progress Tracking & Education Regular Assessments: We’ll re-test your strength, balance, and functional movement every 8–12 weeks to track improvements and fine-tune your plan. Fall-Prevention Strategies: Learn home-safety tips—like optimal furniture placement and footwear choices—to create a lower-risk environment. Lifestyle Coaching: From sleep hygiene to stress management, your trainer will share the latest research on how good sleep and low stress levels positively influence bone remodeling. Why Redefine Fitness? At Redefine Fitness, our trainers hold specialized certifications in corrective exercise, functional aging, and osteoporosis management. We combine the latest clinical guidelines—from the National Osteoporosis Foundation and the International Osteoporosis Foundation—with compassionate, one-on-one coaching. Whether you’re just starting or need to reboot your routine, our Mount Sinai and Stony Brook studios provide a safe, supportive space to reclaim your strength and mobility. Ready to protect your bones and live without fear of fracture? Contact Redefine Fitness today to book a consultation and learn how our osteoporosis-focused training can help you lead a more active, confident life—no matter your age. --- Autism spectrum disorder (ASD) affects 1 in 44 children in the U. S. , bringing challenges in communication, sensory processing, and motor skills. Research shows that structured, individualized exercise not only improves physical health but also supports social engagement, emotional regulation, and cognitive development in people with autism. Partnering with a certified personal trainer at Redefine Fitness can unlock these benefits through a tailored, supportive approach. 1. Customized, Sensory-Friendly Programs Personal trainers skilled in ASD understand that sensory sensitivities and routine disruptions can cause anxiety. They will: Design predictable sessions, with consistent warm-ups, main exercises, and cool-downs to build comfort. Adapt environments—using low-stimulus spaces, clear visual cues, and noise-reducing headphones when needed. Select appropriate exercises (e. g. , aquatic therapy, resistance bands, balance drills) that match each client’s coordination level and sensory profile. “A 2020 study in the Journal of Autism and Developmental Disorders found that individualized exercise plans led to a 25% reduction in maladaptive behaviors over 12 weeks. ” 2. Enhanced Motor Skills & Coordination Children and adults with autism often struggle with fine and gross motor skills. Targeted training improves: Posture & Balance: Core-stability drills and single-leg exercises strengthen the muscles needed for safe, independent movement. Hand-Eye Coordination: Medicine-ball throws, obstacle courses, and interactive games sharpen spatial awareness. Functional Mobility: Step-up progressions, ladder drills, and sit-to-stand movements translate directly into daily activities. Studies report up to a 30% gain in gross motor proficiency when clients follow a twice-weekly, trainer-led program. 3. Social Engagement & Communication Practice One-on-one and small-group sessions create a structured yet interactive space to practice social skills: Turn-Taking & Eye Contact: Guided drills teach clients to await cues and maintain engagement. Verbal & Non-Verbal Cues: Trainers use clear, consistent language and gestures, modeling effective communication. Peer Interaction: Semi-private sessions foster safe collaboration with peers, boosting confidence in group settings. Group-based fitness has been linked to measurable improvements in social reciprocity and reduced isolation. 4. Emotional Regulation & Behavior Management Regular exercise triggers endorphin release and helps regulate the autonomic nervous system: Anxiety Reduction: Rhythmic activities like cycling or rowing lower cortisol levels, easing stress. Impulse Control: Circuit-style workouts teach patience and focus as clients move between stations. Routine & Predictability: Scheduled sessions reinforce a sense of safety, reducing meltdowns and behavioral outbursts. 5. Confidence, Independence & Quality of Life As clients master new skills, they gain self-efficacy that carries over beyond the gym: Goal Setting & Achievement: Trainers break larger objectives into small wins—each milestone builds motivation. Daily-Life Application: Strength and balance gains translate to safer transitions (e. g. , sitting, standing, climbing stairs). Long-Term Wellness Habits: Positive experiences with exercise establish lifelong routines for health and wellbeing. Getting Started at Redefine Fitness Our Mount Sinai and Stony Brook studios welcome clients on the autism spectrum with: Certified Trainers experienced in adaptive fitness and ASD best practices. Flexible Scheduling to fit around school, therapy sessions, and family routines. Collaborative Planning with caregivers and healthcare providers to ensure a holistic approach. Ready to empower your loved one with autism through personalized fitness? Contact Redefine Fitness today to schedule a free consultation and discover how our expert trainers can craft the perfect program for their unique need. --- The Addiction of Exercise There are many dimensions to health, and each aspect should be given adequate attention in order to maintain it optimally. However, certain substances like drugs can cause us to not only neglect our health, but even put it at risk. Today’s episode brings in the expertise of Dr. Maksim Tsvetovat, a full-stack developer and data scientist, to shed light on holistic health and to set the record straight regarding the effects of exercise on addiction. Why constant care should be both curative and preventive As the co-founder of Open Health Network, Dr. Maksim Tsvetovat emphasizes the concept of “constant care,” wherein healthcare should not only be curative but also preventive as well. This begins with building healthy behaviors. In a study he is currently conducting at the Children's Hospital of Philadelphia, he works closely with children diagnosed with Friedrich’s ataxia, a genetic disease that causes paralysis. Using recumbent trikes with custom software and sensors, scientists are able to monitor these children’s activity level and help them to exercise regularly by keeping their heart rate in the right zones. Preliminary data shows that there may not be improvement for the children, but they appear to have become addicted to exercise. A similar study in Ohio aimed to assess the dropout rates of opioid addicts who participate in marathons. Currently, the dropout rate is more than 50% for patients in rehabilitation facilities or outpatient programs, and more than half of that number will extend or relapse. The goal of engaging these addicts in marathon training is to cut the dropout rate as much as possible. How exercise gets you ‘high’ Like drug addiction, exercise triggers the same chemical release, providing that “high” feeling just after working out. A problem with this is that people tend to take that addiction and instead of trying to get rid of it, they redirect it somewhere else which may sometimes be unhealthy. On the positive side, opioids reduce stress by reducing the stress hormone cortisol. This makes one “immune” to stress and more capable of dealing with the demands of daily life. The problem is that the brain adapts and eventually learns to ignore this signal, such that when the drug is removed, the body is suddenly flooded with cortisol, causing negative withdrawal effects. Exercise helps by clearing cortisol, with recent data showing that aerobic exercises seem to mitigate cortisol better than high intensity interval workouts. HIIT tends to produce more endorphins, resulting in a greater post-exercise “high. ” Addicts would greatly benefit from this, such as Catra Corbett, who tells her story of overcoming her addiction through running in her book called Reborn on the Run: My Journey from Addiction to Ultramarathons. Healthy change should come from within Dr. Maksim shared that he lived an unhealthy lifestyle when he was younger: eating mostly pizza and other unhealthy food in college and spending most of his time sitting while programming computers. Later on, although he was making a decent living, he felt depressed and would drink more than one to two drinks per day. He was also becoming aware of his peers in their late 30s and 40s who were starting to have blood pressure issues and liver trouble. He would avoid his annual physical exam because he knew exactly what the doctor was going to say and simply did not want to hear it. It was on his 40th birthday, with the awareness that might be his last celebration with his 70-year-old father who was suffering from cancer, when he realized that he did not want to continue living unhealthily. He credits his success to his son, who would invite him to his swimming lessons. He would initially feel winded after swimming only 400 yards in an hour, but by going to the pool everyday after that, he had made huge progress six months later. This sparked his interest, making him wonder what other healthy habits he could build. He then began riding his bike to the office. It was his co-worker Jim with an Iron Man tattoo on his calf that encouraged him to sign up for a triathlon. He was initially hesitant as his last athletic event had been in middle school, but Jim signed him up and the rest was history. Six months later, he had to take care of his father in hospice. Dr. Maksim grappled with a lot of emotions at that time, and it was during his breaks that he would go to the gym to manage those emotions. It was after his father’s funeral that he ran his first half marathon. Fast forward three years, he finished his first triathlon, then did an Olympic double distance the year after, followed by the half Iron Man. He eventually finished his first full Iron Man in 2019, among other marathons, and cycling from DC to New York. It’s okay to seek help For anyone struggling with addiction, it is recommended to seek professional help now. There are numerous ways to get off drugs which would be less painful than going cold turkey. Medications and outpatient support programs are readily available. There is no stigma. It happens. There is no need to be ashamed of yourself. Also, consider both your physical and emotional needs. Seeking help from a therapist specializing in Cognitive Behavioral Therapy is recommended. This aims to change one’s maladaptive thinking patterns and reframe to be more constructive and positive. Once those negative thoughts have been reframed and the tone of one’s inner voice changes, that will also change your identity. This might be the hardest part of the journey. One’s old identity might have been an unhappy, overweight person that does interesting things at work but does not feel fulfilled. The new identity might be completely different in that they require a certain amount of exercise, self-awareness, and self-documentation. Typing on one’s phone might help to understand what makes a person think certain things, what affects one’s choices, and explain why people react in certain ways. The biggest and most difficult change however is emotional more than physical. It might be possible to take an overweight individual off the street, force them into boot camp, and they will come out in much better shape physically in a few months. However, you cannot force somebody to change their mind. You have to change your mind yourself. The only person who can help you is you. We know what it is like to feel unhealthy, depressed, and downright defeated. We want to show others there is a right way. Through fitness, you could do anything you set your mind to. Fitness can give you that motivation, confidence, and energy you need to bridge that mental gap and prevent you from missing important life events. We understand it is about feeling better, living longer, and being good examples for our kids. We understand this because we live in and for us. That's the Redefined difference. About the Speaker Dr. Maksim Tsvetovat grew up in St. Petersburg, Russia and immigrated to Minnesota, USA when he was 16 years old. He played several instruments during his college days, including bass, piano, flute, saxophone, and percussion. After completing his Master’s degree in the late 90s, he became interested in digital health and began working for a mobile health company. When this opportunity did not come through, he ended up working on national securities. He eventually became completely jaded by the system and did not enjoy working in government agencies. It was during this period in his life when he met his co-founder Tatyana Kanzaveli. At the time, she was undergoing several tests in preparation for her cancer surgery. Together, they had an idea to come up with a service that gathers a 360-degree picture of a patient’s life and focus on the different causes of cancer through advanced algorithms, thus Open Health Network was born. --- The Skills of Childhood Development with Michael Evans Childhood is a critical period of life. It is in this stage that important physical, mental, emotional, and social skills are learned, skills that will eventually be brought into adolescence and adulthood. Any disturbances in the natural development of a child could have long term negative effects for the rest of their lives, which is why it is crucial to have the proper education and support in raising and training children. Martial arts trainer and school owner Mike lends his expertise on how best to facilitate children’s development and foster solid physical, mental, and socio-emotional skills. The importance of child development centers Because children are in an interesting phase of growth, this calls for creating a brand new industry of child development centers. Normally, thinking of child development centers brings to mind something clinical or medical, which can be intimidating or difficult for some parents to broach. There is a need then to cater to the layperson for these industries to make it more approachable and palatable. In these centers, everything is individually tailored to each student, much like what is done in personal training. It may involve a pre-evaluation that is done to assess a child physically, intellectually, emotionally, and socially. This test will then point out strengths or challenges that every child has, and tying that to the parents’ observations or concerns. Discipline and other important skills children need to learn A commonly reported concern is that of a child lacking discipline. It is important to clarify what discipline means in this context, as parental expectations may differ. Some parents may expect their child to sit quietly while working, while others expect their children to make better decisions on their own. These expectations must be clarified with the parent in order to truly zero in on the problem. The parents’ report is then measured against the professional’s assessment of the child, then a plan is formulated collaboratively to bring that child from wherever they are developmentally to a point of success. Like discipline, the definition of success must also be clarified as each parent has their own expectations for what they aim for their children to achieve. This may be likened to a physical therapist bringing a child from a point of injury or physical dysfunction to a point of health. In the same way, teachers aim to bring a child from one point of development to a point of success. Photo from Not Karate In Mike’s martial arts schools, instructors focus on eight particular skills or areas that are expected of a child given a particular stage of development. For example, five-year-olds may not play very well together but by the time they are six or seven, they will have mastered that skill and can start doing team activities. This skill will then be visible in every drill that is done, with specific tasks that encourage teamwork. It is not necessarily “magic,” but more of supercharging the natural tendencies that children already have. Paired with that, the school also offers a comprehensive training program for parents that allows them to bring home the methods and lessons that are taught. Parents often report that their child is more compliant to their teacher versus with them at home, which is why educating parents would greatly improve carry over of skills at home. One to two hours of “personal training” in school would be greatly complemented by a proactive parent further reinforcing and honing those skills at home; otherwise, the skill may not fully be learned. Using a game- or play-based model has also been found to effectively facilitate learning in children, although these vary in terms of structure. With game-based activities, they are usually directed at a specific task or goal. Play-based activities are also important because, although they are less structured, this is when a child starts to incorporate the lesson or skill into their free play. Martial arts: drawing the line between self-defense and physical harm There is also an ongoing discussion on the boundaries between self-defense and physical harm, especially in the context of bullying. A lot of parents usually enroll their children in martial arts classes to better defend themselves against bullies. While the center will teach a certain amount of physical technique so that the child can physically keep themselves safe, the primary focus is mostly on the physical stage of development. This is important to facilitate a stronger sense of self-esteem and confidence, which are often the issues that children who are bullied face. Martial arts classes will first look at a child's sense of self-determination and self-efficacy, which is their belief in their ability to be able to do things. The goal is then to provide them with a sense of physical and intellectual competence, and instill in them greater confidence in their ability to do things well. This puts them in a state of reference where the bullies are not necessarily looking at them. When tied to the social stages and emotional stages of development, this may help them be less reactive to bullying. Without this skill, children will tend to react without thinking about what they are saying and doing, leading to negative consequences. By coaching them on that emotional detachment, as well as facilitating crucial social skills, this will allow them to de-escalate the situation. It will also help them build a better social network beyond the five or six people (or bullies) that they see every day. This is important, especially for a child who is bullied, because they tend to believe that the whole world is against them and life will never get better. However, by building those social networks, this may help the child see that there are other people over who can help them feel good about themselves. Essentially, it is less about fighting back against bullies, but more about building a lifestyle where the bully does not even belong in one’s life. Support from one’s family and friends could greatly ease the stress brought about by bullying. Having that safe space where a child can express their emotions will be invaluable to their development, and will be skills that they can carry on to adulthood. In terms of mental development, it is usually the toddler to preschool years (2-5 years old) that are one of the most impactful times in a child's life. However, modern education models tend to overlook this stage until they reach formal schooling. As parents, this is the time to really go in and foster a deeper level of connection with children. Children who have a strong connection to their parents usually become more confident later on. But, it is important to remember that each parent-child dynamic is different and comes with their own unique challenges. Part of what child development centers aim to do is give parents “permission” to admit that there is a challenge. Very often, parents bring their child to these centers because something is not quite right, but deny that their child has any kind of learning disability or physical inhibitions. It is only revealed later on that apparently, that child is on a particular medication, or they attend a special school disclosure. Giving parents that permission to freely share those difficulties, whether it is a short-term problem or a chronic condition, greatly relieves the stigma associated with it, which is critical in addressing the problem. Just like in a business mindset, it is difficult to set goals and plot a path to achieve it without first knowing where to start and the resources currently available. It is usually in the first month or so of a person's membership that the children’s performance is closely observed and discussed thoroughly with parents in order to really dig deep into the skills that need to be addressed. From there, goal-setting can be done with a child, which is often overlooked in favor of the parents’ goals. Contextualizing goals by taking into account the child’s desires makes it more relevant and tangible to them. For example, a parent may want their child to be more responsible while all that child wants is a pony. The center will then aim to incorporate both goals by adjusting that child's view of themselves to make it so that they see themselves as a responsible person, leveraging psychology and life coaching techniques to engage the reticular activating system (RAS), which is the part of the brainstem that makes those affirmations every morning work. When affirmations are made aloud, your RAS reaffirms that the person is actually responsible and looks for opportunities to demonstrate that skill. So, it becomes a self-fulfilling prophecy in a very positive way. Expectations and considerations parents should keep in mind Two important things that parents should bear in mind are moderating their expectations and allowing their children to be children. A parent may instruct their child to go upstairs, wear shoes, and come back down, only to find that child sitting... --- What Time of Day Should I Workout? With Bo Skitsko There is an ongoing discussion on the subject of the best time to workout in a day. So far, there is no hard and fast rule on when to schedule a workout and it is for this reason that guest speaker Bo Skitsko was called in. His expertise as a best-selling fitness author of Stay Sore, personal trainer, and gym owner, as well as his “embrace discomfort” mindset will definitely be able to shed light on this matter. Why you should be uncomfortable An important thing to remember in fitness is that it is mostly dependent on one’s mindset. Bo emphasizes the role of discomfort in becoming better, fitter, and stronger. This is essentially why people go to the gym, to “get uncomfortable. ” Generally, being comfortable is unhealthy; comfortably sitting on the couch for hours, eating accessible but unhealthy food, and choosing to skip exercise will not do anyone any favors. There is no growth to be found where one is comfortable; true learning and change happens while under stress. These same principles can be meaningfully applied to life. The more challenges one overcomes, the better their work performance, family life, and overall health. There is no college degree without hours of studying and sleepless nights, or no pay raise without hard work. Therefore, applying the principles learned from the gym and translating them to daily life can help break through the fear of change, serving as a catalyst to living a better life. Bo discusses this in more detail in his book, Stay Sore, which is available on Amazon and Audible. The best time to workout is one that a person can actually follow through on. It matters less when to workout, but more just simply getting it done. Bo’s work schedule is usually packed, so he works out whenever he has time, whether it is a quick 20-minute HIIT session or a 2-hour weight lifting session. The role of physiology in exercise Physiology does play a role in terms of timing exercise as there are pros and cons to working out in the morning versus the evening. Available research is contradicting, which may be related to the institution funding the study. For example, one researcher in a university tested mice on treadmills and found that they performed slightly better in the late afternoon to evening. Another researcher took that same concept and discovered that the mice had better glucose absorption and metabolism, as well as better handling of insulin in the morning. In the evening, the mice used less oxygen for the same amount of work, which means they performed better. However, the body composition aspect was changing better in the morning. These conflicting results attest to the fact that there is no definite answer due to the multifactorial nature of exercise. For example, sleeping for eight hours places the body and spine in a horizontal position, causing fluid to build up between the vertebrae. This leads to a stiffening of the spine, making movement difficult. Deadlifting right after waking up in this condition might feel stiff and not very limber for the exercises. Conversely, standing for prolonged periods draws fluid out of the vertebrae by the action of gravity, allowing better movements. This means that working out in the morning may not be optimal due to the limited mobility and lack of warm up coming from a dead sleep. In contrast, working out later in the day already provides some form of warm up. Testosterone also fuels the “aggression” aspect of working out for both males and females, and this hormone’s levels are usually slightly more elevated in the morning. This leads to a better workout and a better response from the body. Sleep and exercise Delving deeper into physiology, there are two important aspects to consider: sleep and the kind of exercise done. There is an ongoing debate on whether one should compromise hours of sleep to squeeze in a workout in the morning vs. working out before going to bed, which could make falling asleep difficult. With regards to this, it all boils down to individual responses, how people and their bodies react to their exercises. Generally, one would have more energy in the morning, which slowly drains as the day progresses. For this reason, some people prefer to wake up in the morning while they are fully charged, then enjoy the confidence boost, and feelings of strength and accomplishment brought about by the endorphins to carry them throughout the day. Other people prefer starting their day at a slower pace, opting to warm up first before engaging in exercise. The kind of workout also matters. A light jog or yoga might be a positive form of calming meditation, especially for the nervous system. In contrast, an intense boot camp-style workout might cause difficulties falling asleep as the nervous system may be overstimulated. Therefore, it is important to listen to one’s body, and do what works for the individual whenever they have time. The behavioral aspect of working out also plays a role in the accomplishment of one’s fitness goals. Some people that workout in the morning tend to do it longer than those that work out at night. This may be attributed to excuses becoming part of the norm as the day goes on. Generally, people that work out in the morning, before the responsibilities of family or work catch up, seem to be more disciplined about it. They may not necessarily be more passionate, but just more disciplined, knowing that they have to get it done. In comparison, the people that work out in the afternoon tend to gravitate towards either passion or just “getting through” it. For people with personal trainers, this might be less challenging as they have that accountability of paying for training, which may motivate them to show up more consistently. It is important not to make a habit of putting off exercise, otherwise the workout might never get done. Everyone has different schedules, rhythms, and priorities. There is no “one rule fits all;” people just get it done whenever they can and whatever works most consistently for them. The workout that one can actually do is the best kind of workout. Do whatever is possible with the available time. Should you fast before a workout or not? Another aspect of exercise is whether working out in a fasted state is beneficial or not, as there are people who wake up in the morning and immediately exercise without eating beforehand. Data on this topic is mixed, as it depends on the goal and the kind of workout. If the goal is to become stronger, fasting may not be the best idea versus fasting with the intention of losing weight. In terms of the kind of workout, it may not be recommended to deadlift 500lbs on an empty stomach. Working out on an empty stomach may also lead to nausea, dizziness, and vomiting due to the low sugar levels. Body composition and response should also be taken into account, especially when it comes to metabolism. Some people can eat about 6000 calories a day and still burn through all of it due to their rapid metabolism, while other people gain weight easily despite eating less food. Overall, it really all depends on one’s goals, physical fitness level, and response to exercise. A general recommendation however is not to work out on an empty stomach, as the body needs energy to fuel these exercises. The journey to fitness may be a long and winding one, but at Redefined Fitness, we know what it is like to feel unhealthy, depressed, and downright defeated. We want to show others there is a right way. Through fitness, you can do anything you set your mind to. Exercise and a healthy diet can give you that motivation, confidence, and energy needed to bridge that mental gap and prevent you from missing out on important life events. We understand. It is about feeling better, living longer, and being good examples for our kids. We understand this because we live in and for us. That is the Redefined difference. Remember, fitness is a journey, not a destination. About Bo Skitsko Bo Skitsko immigrated from Ukraine to the United States 11 years ago. He is currently a best-selling author and owns a gym in Cleveland, Ohio. His mission is to make people healthier and make the world a better place, one workout, one rep at a time. Bo’s mindset is that fitness is more than just about muscles or looking good and better; it is the personal meaning that an individual ascribes to it. Exercise builds confidence, work ethics and discipline. It fostered the understanding that the more work and individual pours into something, the more that person will get out of it. This was his inspiration, to see fitness as a way of changing somebody's life not just through how they look, but also through how... --- Childhood Obesity: A Tell-All Episode Obesity is an ongoing epidemic in the United States due to the unhealthy diet of the average American. Childhood obesity, in particular, affects an unprecedented number of children in the country and has long-term negative effects with age. This episode pools the expertise of Allie, Amy (who is also a social worker), and Nate, who are all fitness experts and parents to shed light on the topic of childhood obesity and how it can be mitigated in this day and age. Special emphasis will be placed on the role of parenting in childhood obesity, the school system, and the implications to society and culture in light of the pandemic. What you can do as a parent Parenting plays a crucial role in a child’s development. Children do not decide what they want, but usually rely on what they are given by their parents. Choosing healthy home-cooked meals is always preferable to driving through a fast food chain. Availability also matters; if the pantry is stocked only with healthy food and ingredients, children will naturally flock to that. The converse applies too, if the kitchen is packed with only junk food and sweets. It is crucial then to strike a healthy balance by providing nutritious food choices at home, as well as opportunities for physical activities such as outdoor play. A parent’s mindset and the example they set also plays a key role; while the to-do list for the day might be packed, it is important to make time for regular exercise, as well as play with the children and find ways to engage them in movement-based activities. For children with medical conditions such as Type I Diabetes, maintaining a healthy diet is crucial but may be challenging. Having the whole family observe the same diet would not only make this task less daunting for the child, but also promote the family’s overall health. Here are the numbers and this is what they mean According to the Centers for Disease Control and Prevention, childhood obesity affects 13. 7 million children and adolescents aged 2-19 years, with a prevalence of 18. 5%. Obesity prevalence was 13. 9% for children aged 2-5 years old, 18. 4% for children 6-11 years old, and 20. 6% for 12-19 years old. These numbers are mind-blowing, and begs the question of what parents might be feeding their children for the numbers to have risen so high. One example was of a woman feeding her six month-old child Coke. It is not generally recommended to keep soda at home, as like what was previously said, children rely on what they are given and will gravitate to what is readily available. This holds true for younger children up until about 12-13 years of age, as the goal for parents is to provide what they think will best comfort the child. Using the soda example earlier, a parent might be accustomed to giving their child soda, only to see the long-term effects when that child is teenaged and gaining weight. This is difficult to address as the precedent has already been set. Therefore, it is initially the parents’ responsibility to make healthy decisions for the child. Once the child reaches adolescence, they will start to become more aware of their body and the changes they are going through. They are then expected to take more control and exercise decision-making skills in their food choices. Hence, the unhealthy precedents set in childhood usually manifest as eating disorders in adolescence. Issues on body image, particularly for young women, as well as the development of negative patterns of behavior also begin to arise. Apart from soda, juices are also another common culprit. Although they come from fruit sources, a common misconception is that it must be healthy. However, it is really the fiber content in the juice that makes it healthy and it is still best to water down fruit juices to 50-50 since these come with such a high sugar content. This may be attributable to a lack of education, which is difficult to correct as most parents are set in their ways and might be averse to accepting input when it comes to their parenting style. As a parent, it is important to be discerning, always read the label, and assess the ingredients in a particular food item. The habits cultivated in childhood will definitely be carried into adolescence, so it is important to build healthy choices as early as possible. This is essential as most children tend to pick up on their parents’ nuances compared to adolescents, who tend to resist their parents’ influence. Mental health and child abuse Two other important points of discussion are mental health and child abuse. In this context, a parent who may not have had the healthiest lifestyle growing up may pass those experiences onto their children, in the same way that depression or body images issues may also be inherited. On the other hand, you may have parents who, despite not having made healthier lifestyle choices in their youth, become more proactive in their children’s health. In terms of abuse, it may be difficult to draw the line as most parents would attend to their children’s needs immediately, like giving them treats or sweets, without thinking of the long-term implications if those behaviors become a habit. Although most parents do not aim to intentionally hurt their children, they may have just done what they think is the best choice in the moment without realizing that it might not be the case. This may be likened to a hot car scenario, or keeping the windows cold. This is usually not done on purpose; more often than not, the parent would run to the grocery store and lose track of time. No parent ever said, “Yeah, I purposely trap my kid in the car and 300 degree weather. ” It is usually always accidental. No parent would ever want to purposely put your children in harm’s way, but there has to be a point where this might be considered negligent or abusive on the parent’s part. Unfortunately, the lines are blurred when it comes to this distinction, as one would not choose to remove a child from their parents just because they fed her Coke. Therefore, it is important to not only be proactive in the health decisions parents make for their children, but also prevent it from reaching an extreme point of negligence. Education and health Awareness will go a long way in a child’s health. As a parent, this hinges on education, reading labels, and making smart choices. For hard-headed children, the best thing for parents to do is lead by example. If the parent makes healthy choices and the children see the result of that, they may not realize it immediately but it will have an impact on them in the long haul. On a societal level, it would help to educate parents on how to properly feed and care for their children, as what applied in their youth may not be the case anymore for the children of today. The school system also plays a crucial role in children’s health. Although there will always be children who are going to choose the soda over water or chocolate milk, awareness has greatly increased now and a child led by good examples at home may be inclined to still choose water despite the presence of unhealthier choices. Vending machines in schools should also offer healthier options instead of the usual fare of chips and soda. Food preparation also varies. A healthy serving of green beans seasoned with garlic and salt which may be popular at home may not be chosen in school because it is more bland. The quality of cafeteria food then should be revamped to be more palatable as well as nutritious. This may have to do with certain laws that have been passed in relation to the school cafeteria system. President Truman passed a law in 1976 detailing guidelines to help keep foods a little healthier. Recently, a lot of people know that Michelle Obama had a big fight to keep kids active and keep kids healthy in schools. It was her biggest proposal while her husband was president. Unfortunately, a lot of big companies actually opposed Michelle Obama, threatening her with lawsuits that would have been costly. These companies were saying that they would go out of business. These are just some of the factors that really prevented schools from offering healthier options. At the end of the day, since these are businesses, the goal is to make a profit in the cheapest way they can. However, it should not come at the cost of children’s health. Looking at education from a child’s perspective, academic performance saw a 22% increase if they had PE before class. In the time of COVID, PE involves walking around the track with a mask on. It is still important to engage children in physical activities at home to... --- The Great Keto Debate There are mixed views regarding the true role of the ketogenic diet in health and weight loss. Some sources cite benefits such as immediate weight loss and long-term health, while other sources assert that it is unsustainable in the long run and can actually have negative effects on the body. To set the record straight, three experts were invited to discuss the pros and cons of the ketogenic diet: osteopathic and sports rehabilitation specialist Dr. Christopher Amen, registered dietitian-nutritionist Jackie Iannone from The Rite Bite Nutrition, and “It Is What It Is” podcast host and fitness enthusiast Cody Kelly. Hopefully with the rich and extensive input of these health and fitness professionals, more light can be shed on the legitimate effects of the ketogenic diet, and whether or not it is worth subscribing to. The ketogenic diet was developed in the 1920s to control seizures in children with epilepsy. It is essentially a high fat (about 70-80%), low carbohydrate (5-10%), and moderate protein (10-20%) diet that aims to drive metabolism into a state of ketosis, which shifts the primary fuel source of the body from glucose to fat. This diet reached the mainstream in recent years due to the successful weight loss met by celebrities on this diet. However, it is worth remembering that although this may have worked for some, it may not be applicable to all as there are different variables and factors that go into weight loss or body transformation, as a whole. While the ketogenic diet has been proven to have positive effects, some experts themselves would not subscribe to it. At the very least, there has to be a medical understanding of what the individual’s body can and cannot tolerate, which varies from person to person. In the context of weightlifting and bodybuilding, the data is split right now. Somebody may claim to have lost a large amount of weight, but the safety, correctness, and sustainability of the method may be questionable, and it is the sustainability of the ketogenic diet that is often up for debate. Metabolism and the keto diet To understand how the ketogenic diet works, it is important to have a grasp of the mechanism of metabolism. Initially, the body uses glucose as its main energy source. When the glucose stores are depleted, the body tries to make more glucose and when it cannot produce enough, it switches to alternative means of metabolism. In ketosis, the body breaks down stored fat to form ketone bodies, which is another form of energy that the body can use. The brain’s most preferred source of energy is glucose, but in its absence, the next best thing would be in the form of ketone bodies. . Now, the important part about that is how that works in epilepsy management. The theory is that because glucose is the only source of energy that the brain relies on, it results in a hyperexcitable state which can trigger seizures, resulting in epileptic disease. Therefore, by limiting the glucose in the brain and switching to ketone bodies instead, it may actually decrease the risk of epilepsy. Apart from this, there are many other dietary deficiencies as well in which ketone bodies play a significant role. These inherent regulatory systems in the body are crucial for survival because they ensure that the body’s needs are always met to stay healthy. This is one of the critiques faced by the ketogenic diet, as it forces the body into a constant state of starvation. The simple answer to the question of whether the keto diet is good is unequivocally, yes. It is similar to prescribing any type of medication to anybody; there are associated risks, there are people who respond well to it while others do not. Issues of compliance are also similar, like when a diabetic patient may have difficulty consistently taking their insulin injections four to six times per day. Otherwise, it would be best to put them on a different medication which they can take less frequently and therefore more easily comply with. Similarly, the ketogenic diet is another tool in the weight loss bag for a certain population. What is the ‘keto flu’? There is such a thing known as the “keto flu,” wherein the body is not getting the right amount of energy and manifests with transient symptoms. The initial source of energy is simply glycolysis, which is the breakdown of glucose for energy. When the body is deprived of carbohydrates, blood sugar levels will then drop. To counteract this, the body taps the glucose stored in the liver and muscles called glycogen, which only sustains the body for about a day. When those sores have been depleted, that is usually when keto flu symptoms arise. Blood sugar levels are low, glucagon (the hormone that stimulates glucose production) levels are elevated, and insulin (the hormone that breaks down glucose) is super low, all of which are ideal conditions for the development of diabetes. When glucagon is sustained for a period of two to three days or sometimes up to a week, the body begins to break down fatty acids, resulting in ketone bodies, hence ketogenesis. The ketone bodies will then supply the body’s energy needs. Glucose is the preferred energy source of the body because it is more readily utilized by the body compared to ketone bodies. In terms of energy production, ketone bodies produce significantly more energy. This is why some people have described greater mental alertness and increased energy levels throughout the day. The “keto flu” is transient in most people, and again, nothing is black and white. Some people cannot tolerate it, such as in diabetic ketoacidosis, wherein the effect may be likened to a permanent keto flu and can have debilitating effects on organ function. Therefore, healthy ketosis and unhealthy ketosis are very different things. With these, it is important then to maintain a balance and be attuned to one’s body. Experiencing these symptoms while following the ketogenic diet may be a warning sign to stop and rethink the appropriateness of this diet for this particular individual. It is best to consult a doctor or nutritionist regarding the most suitable diet for one’s needs, especially when there is an accompanying medical condition present. How long should I be on the keto diet? In terms of duration, this diet is recommended until there is a significant amount of weight lost or based on the set goals by a registered dietitian or doctor. Currently, there is insufficient evidence right now regarding the long term effects of the ketogenic diet to support the appropriate duration one should be on it. This is one of the biggest reasons why generally speaking, there will always be that exception to the rule and the ketogenic diet might not be the primary weight loss tool chosen by experts. There simply is not enough data regarding its effects in the long term. Therefore, this can be detrimental to health if prescribed inappropriately. There are currently plenty of other ways that weight loss can be achieved whose long term effects have been thoroughly studied. What you need to know before you try the keto diet Although this diet has an overwhelming effect on a large amount of the populace, discipline and commitment to the ketogenic diet should also be considered. Often, people tend to get into a cycle of seeing Hollywood actors and actresses that successfully lost weight while on the diet, reading magazines and articles online, replacing everything on their shelves with high fat, adequate protein, and low carb products, only to get bored and fall off the wagon after two weeks. This can be likened to the earlier example of a diabetic patient and their compliance to their medication. The problem with a lot of individuals is that discipline is often lacking. Human beings crave variety, which makes compliance to a restrictive diet challenging. Most people who started the diet comply with it for about an average of 60 days max, because there simply is not enough evidence to support the sustainability of this diet for the long term. Looking at it as a whole, this is not just a diet but actually a lifestyle. This is an important shift in mindset, and it’s often the people who decide to go all in, surround themselves with like-minded people, and diligently track their progress that are met with the greatest success. However, this is not something most people realize after signing up for it. Research on the ketogenic diet has shown the mortality rate to be negative, stating that it takes about seven years off one’s life on average. With this risk then, this diet may not be the best weight loss option for everyone. It is recommended for someone with a lot of comorbidities like high blood pressure, high cholesterol, diabetes, and morbid obesity. These individuals would benefit from a short term treatment with a ketogenic diet because of the rapid reductions in weight, insulin resistance,... --- Fiber and the Fight to Save Lives It is well known and scientifically proven that a balanced diet and regular exercise are the keys to health and fitness. However, in this day and age, it is necessary to be discerning and critical of the plethora of information widely available online. Not only can inaccurate information be misleading, but it can also cause significant harm. This is what Redefined Fitness aims to address by providing accurate and reliable information that will result in the greatest success in achieving any fitness goal. Today’s focus is on an essential part of a healthy diet: fiber. Fiber, simply put, is a plant–based substance that the body is unable to digest. It plays an important role in flushing out harmful toxins, it promotes healthy bowel movements, and contributes to an efficient and effective digestive system. For these reasons, fiber has a greater impact on weight management than ever thought before. There are two types of fiber: soluble and insoluble. Soluble fiber does break down in water to an extent, and it aids in decreasing blood sugar and blood cholesterol levels. On the other hand, insoluble fiber hastens the transit time of food in the digestive system, which helps maintain regular bowel movements and prevents constipation. It also increases fecal bulk, which may make stools easier to pass. The many benefits of fiber Digestion and bowel movements Though there are different kinds, fiber as a whole offers numerous benefits. Digestion and bowel movements respond accordingly depending on the amount of fiber in one’s diet. Both constipation and diarrhea may result from a low–fiber diet. The daily recommended allowance is roughly 35 grams a day for men and 34 grams for women. However, the average consumption of fiber is usually only 5–10 grams, which could explain numerous digestive and bowel issues. Cholesterol regulation Another important role of fiber is the regulation of cholesterol levels. The digestive process requires some acids, which are partly made with cholesterol. In the process, the liver extracts cholesterol from the blood to create more bile acid, thereby reducing the amount of low density lipoprotein (LDL) or “bad” cholesterol. Previously, the difference between LDL and high density lipoprotein (HDL) was discussed. A simple mnemonic to remember is that L stands for “low” or “sad,” while H stands for “high,” or “happy. ” In general, the body aims to keep the LDL levels low and HDL levels high to control one’s cholesterol levels. Blood sugar maintenance Fiber also plays a key role in the maintenance of healthy blood sugar levels, which is particularly important for persons with Diabetes. One example would be fruits, berries in particular. Although they are known to have a high sugar content, berries are also rich in fiber and do not result in the elevated blood sugar spikes that one would usually expect from other sugar sources. This is due to the low glycemic index of most fruits. The glycemic index is a scale from 0–100 that measures the relative rise in blood sugar levels caused by certain food. The lower the score, the lower the resulting blood sugar spike. This information is particularly useful for diabetics who need to closely monitor their blood glucose levels. Therefore, one should aim to consume food that has a glycemic index less than 80, which most fruits fall under (except for dates). Fruit juices have also been questioned regarding their supposed health benefits. Orange juice for example, even though freshly squeezed and totally organic, may not actually be healthy. This is because juicing essentially removes all the fiber in the fruit and converts it into pure sugar. The body will then be able to digest this easily, but there will be a resulting blood sugar spike. It is a misconception, therefore, that fruit juices are healthy. Instead, it is recommended to blend the fruit so that most of the fiber will be retained. Cancer prevention and longer life Apart from these benefits, fiber has also been positively correlated to cancer prevention and increased longevity. People that have eaten more fiber throughout their life were 19% less likely to die than those who ate less. This could be attributable to high fiber food such as fruits and vegetables. It is important to be mindful of one’s feeding habits in order to make the right health choices. Food allergies is another topic of discussion related to fiber. People that experience allergies, to seafood or peanuts for example, undergo an “asymptomatic” inflammatory process that can really help build gut bacteria, which may be likened to probiotics. Fiber, then, plays a key role in gut health. Where to get fiber Lastly, fiber aids in maintaining healthy and regular bowel movement. With age, it is important to ensure that there is adequate intake of fiber in the diet. High-fiber foods include bran, flakes, berries (it is recommended to have 7 grams per cup), fruits with skin on, peas, black beans, lima beans, barley, popcorn (without too much butter), artichokes, broccoli, turnips, and green peas. Supplements may also be used, although they will not have the same benefits as that of organic or natural sources, which is recommended. It would be best to consult a physician or nutritionist to be certain of the best diet for one’s needs. Certain medical conditions, like Crohn’s disease, diverticulitis, or Inflammatory Bowel Syndrome, may also require special diets and thus warrant medical consultation. The role of fiber in the ketogenic diet In a previously attended convention, one expert strongly advocated for the ketogenic diet as the only way to achieve and maintain weight loss. When questioned on the potential benefits of increasing fiber intake instead, he mentioned that there was data supporting the role of fiber in weight loss, although the data was insufficient. In truth, 30 grams of fiber has been shown to help with weight loss and prevent Type 2 Diabetes. This experience goes to show that it is truly necessary to be discerning and critical of the information that is presented, as even experts in the industry may occasionally make mistakes or not have a full understanding of the topic at hand. With sufficient fiber, it is possible to achieve one’s health goals. Sugar Another point worthy of discussion is sugar. Sugar is extracted from a cane, which is essentially a tough bark. In its natural form, sugar could have been a high fiber source (about 100 grams). However, humans opted to process it in order to produce pure sugar crystals. In a study conducted in the 70’s, it was found that sugar supposedly was not harmful and that it was actually fat that was the culprit. Hence, the 80’s and 90’s saw an explosion of low-fat food. But, America’s health problems continued to grow. Adding to this problem is the misplaced efforts of huge companies such as Coca Cola to fund research that would show that sugar is not unhealthy. This occurred sometime in 2013 to 2015, for which the company is still being investigated. Overall, it is best to reflect and be mindful of one’s diet: have you gotten enough fiber in your diet? Are you eating healthy? Obesity rates continue to rise, showing a 42% increase in this time of COVID. That means 42% of the population in the United States of America is obese. This along with the increasing cost of healthcare should warrant more attention, especially at the individual level. Simple changes in one’s daily habits, such as mindful eating and regular exercise, could cause a world of difference in the long run. If not for one’s self, these healthy habits could also be shared with parents, siblings, children, friends, and co-workers to prevent comorbid disorders associated with obesity. Regardless of one’s diet, it is generally recommended to eat healthier. Fruits and vegetables are very high in fiber, and need not be cooked as this will break down the fibrous material. It is important to be aware of one’s habits to prevent “yo-yo” diets, wherein there is a cycle of weight loss and weight gain over a period of time. It's all about habits, a mental reprogramming to shift behaviour towards healthier decisions. For those that suffer from obesity, understand that it is all mental. There are abundant resources for education and assistance. Make a change It is time for change. It is time to wake up and do something about our health, and it starts with every individual. The more people we can change on an individual basis, the more this will spread. Start making it the norm that people exercise and eat healthy. It may be difficult initially but over time, the appreciation for healthy food and regular exercise will fuel the maintenance of these habits. The healthier the food consumed, the more that fried or processed foods are avoided, and the better one’s blood sugar is maintained, the better you're going to feel as an individual. More money will also be saved due to this investment in health. This will create a... --- Ashley: What 20 Certifications Diving deep into Mindset: how Simple Goals Can Change your life Ashley’s beginnings in fitness are so familiar: she struggled with childhood obesity, only to become a health and fitness expert with over 20 certifications and an expert in the fitness mindset. With a bachelor’s and master’s degree in the sport and fitness. And years of experience as a personal trainer. And is national-guard and army-trained. Needless to say, there’s a lot to learn from my discussion with Ashley. I’ve always been a huge fan of people who can really capture the essence of what they do and how they think that helps them succeed. Ashley brought this energy to our chat, and now I want to share it with you. At 16, Ashley came out of her upbringing with significant unwanted bodyweight. She started training at 16, making friends with trainers at the gym and immediately striking up mentor-mentee relationships. In the 3 years between 16 and 19, Ashley lost an incredible 80 pounds. Through this whole time she was working multiple part-time jobs where everything was about service: a philosophy she’s kept with her as a trainer and group exercise class coach. Now she’s got 20 certifications, a master’s degree in sport and fitness, and is leading the charge on habit change and fitness in her Central Florida community. I had a sit-down talk with her about mindset and how simple goals and habits can completely change you – and your client’s – life! What it all means for Ashley Ashley’s mentors were one of the defining features of her trajectory through fitness. Making friends with trainers made it a social and guided process to get into fitness, lose weight, and move into serious work in the industry. She took this lesson with her through life: a reminder that we all have moments of self-doubt and need someone to believe in us when we don’t. This kind of support network is great for all of us. It could be a mentor like Ashley’s, it could be your spouse, parents, friends. Just have people around who can give you the pick-me-up you need when you’re feeling down, and your motivation is low. These people see the best in you when you don’t, and they’re going to keep you going on your journey. Equally be that person to clients, friends, and loved ones. Pay that support forward! Serving Clients: Giving Mentality and Remembering the Individual Working in service brought Ashley into fitness with the philosophy that personal training is about serving clients. Fitness isn’t about ego. Especially as a trainer, it’s all about improving lives! Coming into each session for yourself or with a client is always about what that person and personality needs. Your personality – or your client’s personality – has to come before your method. You need to build your methods around that personality and it’s challenges, rather than just applying the same approach to every situation. It’s easy to get locked-in on one way of doing things, but this has clients slip through the cracks because they have different needs. Sometimes you or a client might be a talker – too easy-going and in need of some aggressive motivation. On the other hand, many of us are too harsh on ourselves and need to hear some positive words: sometimes it’s not about going hard and we have to forgive for bad choices. The point is a simple one: it’s about adjusting for every individual. Ashley strikes this balance, just like I do, just like all the best coaches do: you’re aiming for a sweet spot of “I can do this, and I’m going to give it my best – but I’m not going to beat myself up if something goes a bit wrong”! Military Training: Fitness, the Military, and Personality Traits Military training is tough, and Ashley brings out this mindset when it comes to fitness, too. The best things about fitness for so many of us is who it turns you into as a person. The character traits it develops are great. Military training is this exact same thing but turned up to 11! The can-do mindset and approach to problem solving and self-improvement comes through with the hard work Ashley’s put into the field. And clearly it’s paying off, with 20+ certifications and a master’s degree. Ashley reminds us it’s all about the people: her work as a coach is adapted to young teens and 90+ year-old seniors. The point is that it’s about finding what works for people and making exercise accessible but beneficial, whatever their experiences or strengths/weaknesses. Everyone wants to come out of a workout feeling better; feeling improved; feeling fulfilled. It doesn’t have to be fun, it has to make them feel like they’re making meaningful progress! Personal Training: The Balance Between Cuddled and Pushed We go to train for a reason – we use Personal trainers and coaches for a reason. We all want that cuddled feeling, that sense of support and appreciation, from a trainer. But it’s key to remember that trainers are there to push us to do things we wouldn’t motivate ourselves to do if we didn’t have that guiding voice. Mentors and personal trainers and coaches and loved ones and everyone around us can do this. The important part is to be receptive to both the support when you feel self-doubt, and the push to work hard when you’re feeling lazy! What’s your Why? “If you don’t know where you want to be in 5 years, you’re probably already there” Ashley reminds us – as we should all know – that why you started is more important than just getting you started. Your “why” sticks with you through the whole journey and provides some of the support and motivation you need when things get difficult. It’s also something you should be able to remind yourself of regularly, whenever you feel like making bad choices. Your why also directs you from point A to point B. How can you plan to get to point B if you don’t know what it is or why you want to get to it? This is just one more way people sabotage their own goals! Weaponizing your WHY: Goals and Guidelines I couldn’t agree with this point more! If you’re not locked into your own goals then you’re going to have a really fuzzy, unclear idea of what to do to get to them. Goals don’t just motivate us: they let us know what we should be doing and allow us to compare different methods for chasing goals down. If I say I want to get healthier, a lot of Personal trainers are going to come back to me with a really cookie-cutter approach. Because I didn’t say anything! It sounds like “I want to improve, I guess”. But if I go to a personal trainer and say: “I want to lose 10lbs in 2-3 months”, then I’m going to get some really good guidelines. That’s because what we know about a goal decides how we approach it. Ashley uses SMART targets for these kinds of goals, and recommends you do the same. Goals are only going to be useful if they’re: Specific: you need to be able to aim at something very specific to guide your methods and habits. Measurable: you need to know whether you did it or not. This helps you measure progress, too. Attainable: it has to be something you can do. I’m not going to the Olympics, so it’d be a silly goal. Realistic: you have to be able to give the goal the effort and time it needs, or you’ll be disappointed. Timely: it has to have an appropriate timeline that motivates you to get moving but is realistic. You have to do different to become different. I couldn’t agree more: you have to change what you do to change the results you get, and these behavioural changes come way before your experience changes. Your results are based on what you’ve been doing for the past weeks and months; a strong why motivates these changes and sets the stage for better habits. As if we needed to mention it, habit change and mindset are absolutely key to success in any area... Habits, Change, and the Mindset that succeeds “Insanity is doing the same thing over and over and expecting different results. ” – Albert Einstein Ashley’s main thing for most people isn’t about which program is best or how to structure a diet. Rather it’s about changing behaviours and habits to change outcomes. For most people, the health and fitness they’re searching for isn’t a Rocky montage away. It’s not about running in the snow dragging a log. It’s not about 1000 sit-ups a day. Usually, it’s just fixing bad habits and living a more balanced life. After all, most people don’t eat so much in one day that they get fat – and they don’t ruin their fitness in... --- Health and Fitness Redefined: Debunking Fitness with Pat Ivain There is no shortage of misinformation online. Particularly in the field of health and fitness, anyone can post and share baseless information on supposedly effective workouts or diets that guarantee immediate weight loss. This is alarming because it could cause harm or even disability when the information is not properly applied. Because of this, it is necessary then to be more discerning and critical of the information we see. Redefine Fitness aims to debunk myths surrounding diet, exercise, and supplements with the expertise of certified personal trainer Pat Ivain in order to provide accurate and reliable information that can build the foundation for healthier habits, a more balanced lifestyle, and promote overall health. One aspect of fitness that is often overlooked is sleep. People often do not prioritize this and instead, opt to cut down on sleep in favor of clocking in more hours of exercise. This myth that sleep can be foregone should be totally debunked, as the lack of sleep can cause a rise in cortisol, a stress hormone. When the cortisol level skyrockets, this can lead to an increased susceptibility to sugar cravings, fatigue, and weight gain, which are conditions where one is less likely to be motivated to prepare a healthy meal and instead eat processed, ready-made food. Therefore, it is recommended to get 7-9 hours of sleep as it is during sleep that vital processes occur that facilitate restoration and repair of bodily organs. Other benefits of sleep include optimal body functions, such as improved cognitive function, mood, and energy levels throughout the day. Using a wearable monitoring device or a fitness watch can help monitor sleep duration, and may even provide insights on the quality of sleep and how it can be improved. The number of meals that should be eaten in a day has also been questioned. The answer depends on the desired goal, whether it is to lose, maintain, or gain weight. A good rule of thumb is to base it on the calories consumed versus calories burned. If calories in equals calories out, then weight will be maintained; if calories in is less than calories out, this will lead to weight loss; and if calories in is more than calories out, there will be weight gain. Regardless of the diet followed, these “principles” have been shown to successfully achieve the weight goals in mind. In general, it is recommended to aim for smaller meals in a day, as long as calorie intake is adequate (3-4 whole meals per day, with the addition of a protein shake if intake is insufficient). Tracking meals with apps such as MyFitnessPal has also contributed to successfully achieving weight goals. Emphasis should also be given on the quality of the food eaten. Consuming too much carbohydrates such as pasta or sweets can cause a spike in insulin levels in the body. Insulin is the hormone that breaks down sugar, and a sudden increase will lead to a proportionate decrease, or what is known as a “sugar crash. ” A state of high highs and low lows of blood sugar then places the body at risk for metabolic diseases such as diabetes mellitus, which will have long-term negative effects such as damage to the blood vessels, kidneys, and nerves. To avoid this as well as to mitigate the significant risk that Americans are predisposed to because of the typical diet, it is recommended to have smaller, well-portioned meals to avoid harmful spikes in blood sugar levels. Another myth to debunk is the notion of sex-specific exercises. Women often avoid weight training and toning exercises, like squatting or lifting weights, due to the misconception that they will bulk up and become too masculine. Because of this, they veer towards high intensity interval training (HIIT), intense cardio, or isolated muscle exercises. On the other hand, men tend to prefer upper body or arm exercises, and end up neglecting their lower extremities. This is poorly founded because there are numerous exercises that both men and women can do that would greatly benefit their health and fitness. In the case of women and toning, there will be an increase in muscle bulk and reduction in body fat, but not necessarily to the extent that women think. Unless she receives steroid injections, hormones, or some kind of muscle-enhancing supplement, a woman can expect a significant loss of body fat and more toned muscles, as well as visibly improved posture and better-fitting clothes. For men who focus on their upper extremities, it is just as necessary to work out the core and lower extremities. Training the core will not only aid weight loss, but would also significantly lessen the pressure on the knees. Weight-bearing joints, such as the knees, generally undergo “wear and tear” from everyday use and aging. However, it is doubly important for overweight and obese individuals to lose weight, as every pound lost takes off four pounds of pressure from the knees. Improper form while squatting can cause knee and back pain. Back muscles should be given adequate attention as these need strengthening especially after a long day of sitting. It is recommended to observe proper form while exercising to prevent injury and possibly disability. Ask a certified trainer or health professional for assistance when needed and be discerning of the information posted online. There is also a lot of discussion on the topic of supplements. The general rule is to assess one’s diet throughout the day, then supplement it with the deficient macronutrients. However, it is still best to simply rely on the body’s capabilities and avoid dependence on other substances as these could be harmful when improperly consumed or abused. Some supplements that are widely used but are not actually essential include pre-workouts, caffeine, fat burners, and glucose supplements. Pre-workouts and caffeine may produce that initial jolt to initiate exercise but is not necessary. Fat burners and BCAAs have shown minor increases while aerobic training and add flavor, but are also not essential. Glucose supplements aid distance runners; however, it would be wise to reassess the situation if the individual is dependent on that in order to reach target distances. These supplements are not totally useless, but healthy amounts can already be obtained from one’s regular diet in a form that the body can actually absorb better. Consult a doctor or nutritionist for more detailed information on macronutrient deficiency and how to craft a diet that is best suited to your needs. Another question is that of the appropriate time and amount of protein supplements to take. There are three types of proteins: whey, soy, and plant, and each of these have their own advantages and disadvantages. Whey protein is affordable and comes with a complete amino acid profile. However, exercise caution and read labels. Whey proteins can come in isolates, concentrates, or blends. Blends contain a lot of milk, which is why they are sold cheap, so isolates and concentrates are recommended. For those who are young or suffering from acne, do not take whey protein as this will only aggravate the skin condition. Soy protein is fine in low doses. There is a risk of gynecomastia (enlargement of breasts in males) only when consumed in large doses. Plant proteins are usually expensive and do not have a complete amino acid profile. A good rule of thumb is that it would still be best to derive protein from animal sources, as it comes in the most organic form the body can absorb. There is a misconception that there is more protein in 1lb of spinach vs. 1lb of meat, but common sense would tell you not to eat a whole backpackful of spinach. An individual was once hospitalized for eating a whole pound of spinach, which is toxic due to the high Vitamin K content. Vitamin K is fat-soluble, which means it is not as readily digested. It also plays a role in blood coagulation. Too much Vitamin K causes blood to thicken, which resulted in several health issues. Therefore, it is alright to eat spinach, but not too much of it. An important parameter to keep in mind is to consume food with a full amino acid profile. These can be found in animal products, or for vegetarians, rice and beans or other kinds of legumes can be incorporated into the diet. It is best not to eat a lot of protein before meals because it takes a while to digest, which will make sleep difficult. Ideally, the goal is to consume 1 gram of protein for every pound of lean body mass. For example, Pat’s lean body mass is about 225-230, so he will have about the same amount of protein). Also, protein should be consumed with carbohydrates in order to be absorbed properly. The last myth to be debunked is endless cardio being the most effective way to lose weight. Again, regardless of the diet or exercise, weight loss will occur following the general rule... --- There are many reasons injuries occur, one being when the contact or force is too great for your body (muscles, joints, bones, etc) to absorb. These types of injuries are mainly caused by falls. Injuries can also occur with overuse. Overuse is a gradual breakdown of body structures which can occur for many reasons, including poor technique, uneven terrain, not enough flexibility, not enough strength, poor bio mechanics, inappropriate intensity, not giving your body enough time to rest between workouts, muscle imbalance, or even faulty equipment. There are many ways to prevent these types of injuries. I always ask my clients to come in a few minutes early to warm up slowly and gradually. This includes cardio activity, light stretching and/or movements similar to what you will be doing. For example – when using weights, start with a lighter weight and do more reps for your first set before increasing weight. When getting on the treadmill, start with a slow walk and gradually increase pace and/or incline as you warm up. This increases blood flow to your muscles, which increases flexibility and reduces the chances of getting hurt. For my clients that can’t come early, I start their sessions with a set of body weight squats to warm up and then ease into the movements that we will be performing. Don’t do any exercise if you’re unsure of proper form. Just because you saw an exercise on Instagram or YouTube doesn’t mean you should try it by yourself. When in doubt, ask! Listen to your body. Nothing should hurt or “pop”. Pain is never good. I always ask for verification – “does it actually hurt or do you just feel it? ” Yes, you should feel your body working but you should never have actual pain. Proper form should always come before heavier weights. You will get more results using proper technique and you’ll be less likely to get injured. Use lower weights and focus on the mind-muscle connection. Nobody is watching to see how much weight you can move. I’m personally more impressed by somebody with perfect form than somebody lifting heavy weight improperly. Don’t forget to include stretching and flexibility training into your routine. You can do this before and after your workouts by doing some light dynamic stretching or foam rolling. Don’t forget about rest days! These days are just as important as the ones in the gym. You need to give your body time to recover because it takes approximately 48 hours for your muscles to heal workouts. Also,take care of your nutrition, water intake and get consistent sleep to make sure your body is working at optimal function. Ease into your routine; don’t go too hard or too fast. I know you’re excited to start your journey and see results but you have to get your body used to new movements and activity. Gradually build up intensity, duration and frequency. Over time you will progress and be able to challenge yourself more which in turn lead to a happier, healthier life. -Alli Fuoco, CPT --- ---