Wednesday, May 27, 2009

bootcamp update

Hope you all had a good memorial day weekend! If you haven't worked off all your overindulgences by now...what are you waiting for? Just because I'm away on vacation doesn't mean I stop my exercise routine! The fitness culture in LA is even more extreme than NYC! I'm off to my last bootcamp and hike in the canyons before my departure today. My next topic of discussion will consist of what to do while you're on vacation.

In the meantime, I'll be back and ready to pump it up for this Saturday's bootcamp 5/30. If you haven't already reserved with me directly, please contact me so I can place you in the correct level. I'll be heading out in the afternoon to our first street roda of the summer in Union Square @5p. If you haven't seen capoeira before or would like to get a taste...come by!

Just a reminder, there will be bootcamp next tuesday 6/2 in Central Park and Friday 6/5 on the West Side Highway. NO CLASSES Saturday 6/6 as I have a 2 day Kettlebell conference.

Get ready to bring it!
Cindy Lai Fitness

Tuesday, May 26, 2009

Benefits of Drinking Wine

I was in Santa Barbara the other day. Ahhh...such a beautiful and healthy place filled with lush vineyards! It was my first wine tasting on the west coast with Koehler and Firestone as my favorite vineyards. The Rieslings were great from both vineyards, but the 2007 Cabarnet Franc Rose (Santa Ynez Valley) from Firestone was unique and amazing! It's a combination of strawberry, candied cherry and watermelon flavor with grapefruit zest. Unfortunately they don't distribute to NY so you will need to order directly from them. If you ever go to Santa Barbara, you definitely need to stop at Los Olivos Cafe...the food coupled with the wine was out of this world!

So why drink wine? There are healthy benefits when taken in moderation. I will never give up wine, but I don't drink it every day either. I prefer to save it for a good meal or a social gathering. Read on for the positive and negatives and the calories involved...


Thursday, May 21, 2009

Barry's Bootcamp in LA

My first time and bootcamp in LA. Barry's bootcamp is super INTENSE! I love it, but it's not for the faint of heart. We started off today with 100 pushups while my partner was running. We switched back and forth from a 4 or 8 incline on the treadmill to 100 upright rows, boxing punches with weights, shoulder raises and jacknife. I surprised myself and felt completely energized afterwards. They don't joke around in LA and I only take the best classes taught by Barry himself. Hopefully I can make it to capoeira tonight... I'm so curious about the fitness culture here, hear it's insane! I can't wait to bring it back all to NY "Cindy Lai" Style. xoxo

Soooo...have you worked out already today?? If not, make sure you get it in. Memorial Day weekend is just days away. You don't want to let all those calories from the extra eating and drinking add up! Balance it out! Enjoy your "cheat" meal but make sure you work out that day, drink enough water, get enough fiber and lean protein. You won't feel so guilty when have your cheat meal. Of course, You can always do cardio first thing in the morning on an empty stomach to burn off all the indulgences from the day before. It's up to you....

Tuesday, May 19, 2009

Boosting your Metabolism

What is metabolism and how do you boost it? Look at all 3 pages in this link

Bootcamp Update

I am always so energized and inspired after teaching classes. Every week, we change things up to keep your body guessing. Last Saturday 5/16 (pics posted), we incoporated more running along the west side highway while resting for plyometrics and calisthenics. Everyone works so hard to keep up and give their best efforts! Of course there's always fun to be had as well! I'm not a drill sargeant nor do I wish to be. I love to motivate people and always encourage them to do their best. You guys rock and I couldn't have asked for better students. The more the merrier! Keep up the good work and be ready when I come back! I will be taking Barry's bootcamp while I'm away in LA and promise to bring back my experience to our classes.

Please note I will be away 5/20-5/27. There will be classes on:

Saturday 5/30 at West Side Hwy 10a Beginner, 11a Advanced, 12p Intermediate

Tuesday 6/2 in Central Park 6p Beginner/Intermediate, 7p Advanced

Friday 6/5 at West Side Hway 6p Beginner/Intermediate, 7p Advanced

No Classes Saturday 6/6 - I have a 2 day Kettlebell Conference in NYC.
Stay tuned for future Kettlebell Classes!

Regular Schedule will resume Tuesday 6/9 and Saturday 6/13 as usual.

**If you haven't already signed up, please reserve your spots now!**

Tuesdays in Central Park:

Meet at Entrance to Central Park Fountain (Gold Statue on Central Park South Side)
Take the 1, 2 A,C,B,D to 59th Street Columbus Circle or R, W, Q train to 57th & 7th Street

Saturdays on the West Side Highway & Charles St Pier:

You can take the 1 train to Christopher street and walk west until the end when you come to the west side hway. Enter the park and make a right until you come to Charles Street. There's a huge grassy area at the pier to your left.

You can also take the A,C,E train to 14th Street and 8th Avenue. Walk west on 14th and enter on the west side hway. Make a left and walk a few blocks until you come to Charles street. There's a huge grassy area to your right.

What to Bring: Water Bottle
Wear a good Pair of Sneakers
Wear comfortable Clothing
Do not bring valuables
**Make sure you EAT 1-2 hours beforehand, no passing out!
**Bring your energy, you will need it!

Have a safe and Happy Memorial Day Weekend! You had better earn your indulgences!

Cindy Lai Fitness

Monday, May 18, 2009

Shin Splints and why we get them

Shin splints is a common term used for a half a dozen lower leg problems ranging from nerve irritations to tendonitis to stress fractures. The most common type that is experienced involves the tearing away of the muscle tissue that attaches to the front of the lower leg. The beginner runner and the runner that resumes training after a long lay off are most susceptible to this injury. The connective sheath attached to the muscles and bone of the lower leg become irritated, resulting in a razor-sharp pain in the lower leg along the inside of the tibia or shin bone. Shin splints can be felt anywhere from just below the knee down to the ankle. The pain may diminish after warming up but then returns a few minutes after the completion of a workout. Read more below on the following links.

If you don't already have the proper running shoes, go to Jack Rabbits on 14th street between 5th and 6th to get yourself properly diagnosed. Use Cindy Lai for a 10% discount.

Sunday, May 17, 2009

Rotator Cuff Exercises

What is a rotator cuff? Why do we need to strengthen them?

How does the shoulder work, and what does the rotator cuff do?
The shoulder is a joint with three main bones: the upper arm bone (humerus), the collarbone (clavicle), and the shoulder blade (scapula). The bones are held together by muscles, tendons, and ligaments. The rotator cuff keeps the upper arm bone in the shoulder socket and lets you raise and twist your arm.

The shoulder is a ball-and-socket joint. The ball at the top of the upper arm bone fits into the socket of the shoulder blade. This socket is shallow, which lets you move your arm in a wide range of motion. But it also means that the muscles and tendons of the rotator cuff have to work hard to hold the bones in place. As a result, they are easy to injure and are prone to wear and tear.

Read more on the link below and see recommended exercises and stretches:

I also recommend the following (Blackburns) rotator cuff exercises as well:

Friday, May 15, 2009

New foods

BETTER WHEY of Life Yogurt

I found the first yogurt with Whey Protein for $1.69@ whole foods! It has just about the same amount of protein as greek yogurt! approx 15-17gms of protein! 3x more protein, 30%less sugar than leading yogurts, made with nonfat milk and has 3 gms of fiber!

PRO BAR - Koka Moka (Vegan)Meal replacement bar.

It's vegan but super delicious! You need to watch for the fat content. Although it's made with natural ingredients like nuts and fruits, you cannot eat the whole bar at once! (unless you're training for a marathon or and endurance event). It's a great snack in moderation. This can also be found at whole foods or other organic stores for around $3.49/bar. Enjoy!

Bootcamp update

Morning everyone, how are you? What have you done for yourself this week? Did you get your exercise in? If not, come to my class tomorrow at get ready to work!! Check out my nutrition and fitness tips on my discussion board.

Please note there will be no classes Tuesday 5/19 or Sat 5/23. Classes will resume when I return on Saturday 5/30 as usual.

There will not be any class Saturday 6/6 as I will be attending a brutal 2 day Kettlebell conference held by Kettlebell concepts (My certification)! I'm so excited and can't wait to start my kettlebell classes (in the process). I'm a huge advocate of kettlebell training. Kettlebells are a functional training method involving Strength, Cardiovascular, Balance, Coordination, Core and Power all in one workout! You will develop speed and power so quickly you'll amaze yourself! Just ask my clients who have been training with me for the past several years! (Guys, Feel free to comment!)Check out the videos under Kettlebell

I'm working on the classes which will be incorporated into bootcamp.

Have a great day!Cindy Lai Fitness

Wednesday, May 13, 2009


West Side highway bootcamp this Saturday on the west side highway designed to challenge yourself to the best of your abilities! Combination of cardio, plyometrics, calisthenics, core and muscular endurance outddors to keep it lively and FUN! Workout changes every time so you don't get bored!

West Side Highway & Charles St Pier:
10a Beginner
11a Advanced
12pm Intermediate

You can take the 1 train to Christopher street and walk west until the end when you come to the west side hway. Enter the park and make a right until you come to Charles Street. There's a huge grassy area at the pier to your left.You can also take the A,C,E train to 14th Street and 8th Avenue. Walk west on 14th and enter on the west side hway. Make a left and walk a few blocks until you come to Charles street. There's a huge grassy area to your right.

What to Bring:Water BottleWear
good Pair of Sneakers
Wear comfortable Clothing
Do not bring valuables

**Make sure you EAT 1-2 hours beforehand, no passing out!**
Bring your energy, you will need it!

**IF YOU HAVEN'T ALREADY RESERVED WITH ME, YOU MUST DO SO IN ORDER TO JOIN THE CLASS**Any questions, please don't hesitate to ask!

Change for Life, Look better, feel good from the inside to the outside!
Do you wear the right type of running sneakers or do you use one sneakerfor everything?

When was the last time you changed them?

Do you even know your foot position? Wearing the wrong type of running sneaker can eventually cause injury. If you don't already have a pair, go toJackRabbits on 14th between 5th and 6th avenue and get yourself tested today. Use my name for a 10% discount on any item in the store! (

My current personal favorite is the Mizuno Wave Rider 12 which I picked upat Jack Rabbits.

A running shoe is more than just something you wear on your feet, they are designed to protect and assist the movement of a runner's feet, and to absorb shock and make it as easy as possible to run. Thus, running shoes must be able to react and perform according to a runner's specific needs. Each runner's feet are different, and have a different shape as well as motion while running. A running shoe should match the type of foot and the style of running of its wearer. There are three basic types of feet, and three types of running shoes which correspond to them.

Flat Foot: A foot with a low arch, flat feet generally have an inward motion. When running, the foot strikes the ground with the outside of the heel and rolls inward. Over time, this can cause injury or fatigue. A motion control or highly stable running shoe should be used to reduce the amount of roll.

Arched Foot: The opposite of the flat foot, an over-arched foot does not have enough contact along the middle of the sole. This makes them poor shock absorbers, and over time can lead to foot injury. Cushioned running shoes with increased flexibility should be used to reduce shock and encourage motion in the heel.

Normal Foot: A normal foot should strike on the heel and roll inward slightly to reduce shock. Because these feet fairly good shock absorbers and have sufficient sole contact, they do not require motion control shoes. Most straightforward running shoes are designed for normal feet.

Tuesday, May 12, 2009

Vegan Snack Recommendation

One of my favorites- Nu go Dark Chocolate Chip. 10gms of protein, tasy and healthy snack.
Found at whole foods for $1.79/Bar

Bootcamp 5/12, Beginner/Intermediate class added for 6pm

There will be a class at 6pm in Central Park, same location as 7pm class

Food recommendation

Morning! Love these new flavored cottage cheese I found at Whole Foods, on sale right now 4 for $5. Lowfat, High Protein and Tasty! My favorite is Pear Mangosteen, other flavors are Cucumber Dill, Orange Carnberry Pomegranate and Sundried Tomato at Whole foods. Check out the website

Monday, May 11, 2009

Bootcamp in Central Park Tuesday 5/12 @7p

Hi Everyone, was up in Central Park earlier this afternoon, such a great place and so many fun things we can do! There's nothing like nature and fitness to revive your workouts!

Meeting place is 6pm for beginner/intermediate and 7pm advanced at Columbus Circle fountain on the park side.

Please do not bring anything you cannot carry while running since we will be running and stopping along the way. Bring a water bottle and please make sure you eat well that day!

You can take the 1,A,C, or to D to 59th Street and 8th Avenue.

Look forward to seeing you all!

Bootcamp May 12th - Tuesday @7p

Class tomorrow @7pm in Central Park, location TBA.

Saturday, May 9, 2009

Partner up..This is your rest period!

Fun Partner Lunges

Demonstrating partner lunge

Pushups, no rest!

Lunge across field!

Squat Thrust Warmup

Running Warmup

Bootcamp Fun and Fitness, NYC

Fun and challenges are always part of my bootcamp classes! Another great day with excellent efforts from my students, new and current! Classes outdoors are so much more refreshing and challenging instead of running on the boring treadmill or the elliptical...again! I lose sleep the night before staying up to prepare for the classes. As soon as I see everyone, I feel energized and am always motivated to push them to their best of their abilities! I look forward to each class and am inspired by the determination and the efforts that I see. Things like that make me love my job for which I am grateful. Thank you!

Thursday, May 7, 2009

Bootcamp Benefits and Introduction

When was the last time you exercised?
Are you ready for summer?
Are you challenging yourself? Stop doing the same old routines!!!
Hit a plateau...Why not take your workout outdoors and have a blast!

1. You'll Push Harder Than a Regular Gym Workout

2. Get Outdoors for a Change
3. Meet Other People
4. Burn More Calories
5. Get Stronger and Leaner
6. Lose Unwanted Pounds
7. Be More Confident
8. Awesome Stress Relief
9. Sleep Better
10. Prevent and Heal Injuries

As a NASM certified Personal Trainer with experience in Strength and Conditioning, Kettlebells, pilates, kickboxing, boxing, Muay Thai,Capoeira, Functional Training, Injury prevention and rehab, Weight loss, I get just as bored working out of a gym. I love the outdoors and understand how important it is to change things up for my clients so they don't become bored with their current exercise programs.It's great to get a breath of fresh air while working to your full potential in a group setting.

Get out of your slump and get ready to KICK ASS! Take advantage of the weather and jumpstart your program with a fun filled hour workout which will include a total body workout, cardio and resistance training, core strengthening, intervals, running, calisthenics, plyometrics, agility,stretching and most of all, FUN!!!
I am offering the first intro class COMPLIMENTARY, so please reserve now.
**If you cancel within 24 hours, you forfeit your intro class since space is limited**
Space is limited and each class will be 10 people max.

10am - Beginner
11am - Advanced
12pm - Intermediate

You must reserve with me to guarantee a spot in the class.

Please also advise your current level of fitness, exercise history and any injuries or medical conditions.

Meeting place will be on the park located on the west side highway and Charles Street at the pier.
You can take the 1 train to Christopher street and walk west until the end when you come to the west side hway. Enter the park and make a right until you come to Charles Street. There's a huge grassy area at the pier to your left.

You can also take the A,C,E train to 14th Street and 8th Avenue. Walk west on 14th and enter on the west side hway. Make a left and walk a few blocks until you come to Charles street. There's a huge grassy area to your right.

Please wear comfortable clothing and bring a water bottle. You can bring a small knapsack and your bikes which can be left in the sitting area. Please leave your valuables at home or on your person. We will stay in the same area throughout the workout

After your intro class, pricing will be as follows:
Single = $45/class

5 Package = $39/class = $195
10 Package = $34/class = $340

Any questions, please do not hesitate to contact me.

Best Regards,
Cindy Lai