Injury Prevention
by Andrew and Emma Nelson
andy@getfitnyc.com
A few words about staying injury free while keeping yourself fit.
The saying goes that an ounce of prevention is worth a pound of proof. This is ever so true of running and the sport of triathlon. When beginning triathlon training or a running program it is important to get clearance from your physician. Your next stop should be a visit with a coach or physical therapist for gait analysis. If you are training for a triathlon you should probably check the fit of your bike and get some underwater video of your swim technique.
Increased body awareness can be invaluable to preventing most overuse injuries. Stop what you’re doing if you feel “pain.” One way to increase the necessary awareness is to run WITHOUT music. It is common to run too hard while running with music and not listening to the small messages your body sends. I recommend trying a run or two per week with no music.
According to the ACSM (American College of Sports Medicine) 83% of runners are injured every year. The off-season is the best time to retrain your body to perform more efficiently; this is done using strength training and movement drills. If you are already in the middle of your training plan, then some patterning drills can be introduced at the beginning of your workout to make your movements more efficient for your sport. If you can move well, you should be less prone to injury.
Athletes are often the standard to which we hold our body image and performance goals. But most people have a job that requires something other than sport performance. Besides being sedentary for most of the day, many people think they can make their body perform straight out of the chair; much as they did in college. A few basic warm up and performance drills can help your body (almost) forget that it has been sitting at a desk for 8 or 10 hours, while creating a platform for improved flexibility.
Here are a few drills and "stretches" to help you become a better runner with fewer injuries (DO NOT ATTEMPT THESE DRILLS IF YOU HAVE SYMPTOMS OF SHIN SPLINTS OR OTHR INJURY):
Skipping- just like when you were a kid, focus on staying on the front 2/3 of your foot.
Walking toe touch - take a small step forward with one foot. Keep your back straight and try to touch the toes of your front foot with both hands.
Heel Walks/Toe Walks -walk with straight legs only on your heels (do not let your toes touch the ground), walk the same distance without letting your heels touch the ground.
Foot Chops/Ankling - run with short, choppy steps. Each step should only be about the length of the foot, run on the toes. Lift the foot only as high as the ankle.
Hopping/single leg hopping -hop using both feet, try to lift the feet from the ground as soon as they land. Once you have mastered using both feet then try to hop with only one foot at a time.
Walking Lunges w/rotation - with hands behind your head take a long step and try to touch your trailing knee to the ground while rotating the trunk toward your front leg. Alternate legs for about 20 steps.
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Thursday, April 29, 2010
Sunday, April 25, 2010
Injuries are Preventable
Injuries happen, but they don't have to.
by Andrew and Emma Nelson for www.getfitnyc.com
When you are sidelined, it takes physical AND mental recovery; and it's a time to reflect and learn.
Most doctors use the term "shin splints" to classify any tenderness or malady stemming from the front of the lower leg, especially in runners. Shin splint can be the term for a stress fracture, or a bone problem associated with impact; or for compartment syndrome, a muscular condition caused by excessive swelling of the muscles of the lower leg often due to exercise. Make sure your doctor has given you the proper and clear diagnosis because the recovery time and the treatment can differ. Shin splints are a stress fracture of the tibia, while compartment syndrome is a swelling and pressure from the muscles of the front of the lower leg. Both have similar symptoms -- tenderness on the tibia along the bone which sometimes goes away with exercise but then returns the next morning. Often, rest can alleviate the pain of compartment syndrome.
Some injuries just seem to always nag us; a knee that gets sore when you bike, a shoulder that gets tight when you swim over 1000 yards, shin pain when you run, or a sore back from playing with the kids. If, with rest, a pain does not go away in 7 to 10 days, you should visit the doctor. When people are active they often associate some sort of discomfort with a hard workout, but if you are following a proper workout and recovery cycle, then you should be able to adapt. If you have a coach and/or personal trainer, talk to him/her about past injuries.
When an injury like shin splints has you sidelined it may take a little longer to recover than you are prepared for. It is important to be mentally balanced about your recovery. The thoughts run through your mind; "How can this happen to me?" "What about all my fitness?" "But I'm an athlete, athletes don't get injured." Ha! Remember that you are human first; humans are malleable and resilient, but sometimes humans break. Use injury down time to reflect on what you can do differently in your training. If you’re smart and patient, the injury’s temporary.
If you have been diagnosed with compartment syndrome or shin splints take a little rest until the pain is gone. When the pain has subsided for at least a couple of days, then get your gait analyzed by a professional; either a qualified running coach or a physical therapist.
Learn from the injury:
How did your injury happen in the first place? Some injuries occur when we do too much, too soon. Some happen due to contact like a crash or an accident. Other injuries are caused by poor form, or weak core support.
How can you keep from getting injured again? If you sustain an injury, then it is important for the life of your sport career to fully recover; failure to fully recover can lead to re-injury. Once fully recovered with NO signs of pain you can slowly build back up to your previous level. DO NOT rush your recovery. Most of the races this year will be around next year.
What can you do until you’re fully recovered? Lower body injuries, especially those involving the lower leg (below the knee), take a long time to recover from and often leave you wondering what to do for exercise. The Concept 2 rower and the UBE (Upper Body Ergo-meter) or "arm bike" are challenging forms of exercise and don’t involve the legs.
Remember that to train and compete like the pros you have to do what the professionals do:
-lots of proper drills to enhance the skills needed for your sport
-strength train to protect your bones, muscles and connective tissue
-practice yoga and meditation for all around balance
-get rest and recovery time
-seek out a good coach to help guide, educate, and mentor you
-eat good, healthy food and drink plenty of fresh water
by Andrew and Emma Nelson for www.getfitnyc.com
When you are sidelined, it takes physical AND mental recovery; and it's a time to reflect and learn.
Most doctors use the term "shin splints" to classify any tenderness or malady stemming from the front of the lower leg, especially in runners. Shin splint can be the term for a stress fracture, or a bone problem associated with impact; or for compartment syndrome, a muscular condition caused by excessive swelling of the muscles of the lower leg often due to exercise. Make sure your doctor has given you the proper and clear diagnosis because the recovery time and the treatment can differ. Shin splints are a stress fracture of the tibia, while compartment syndrome is a swelling and pressure from the muscles of the front of the lower leg. Both have similar symptoms -- tenderness on the tibia along the bone which sometimes goes away with exercise but then returns the next morning. Often, rest can alleviate the pain of compartment syndrome.
Some injuries just seem to always nag us; a knee that gets sore when you bike, a shoulder that gets tight when you swim over 1000 yards, shin pain when you run, or a sore back from playing with the kids. If, with rest, a pain does not go away in 7 to 10 days, you should visit the doctor. When people are active they often associate some sort of discomfort with a hard workout, but if you are following a proper workout and recovery cycle, then you should be able to adapt. If you have a coach and/or personal trainer, talk to him/her about past injuries.
When an injury like shin splints has you sidelined it may take a little longer to recover than you are prepared for. It is important to be mentally balanced about your recovery. The thoughts run through your mind; "How can this happen to me?" "What about all my fitness?" "But I'm an athlete, athletes don't get injured." Ha! Remember that you are human first; humans are malleable and resilient, but sometimes humans break. Use injury down time to reflect on what you can do differently in your training. If you’re smart and patient, the injury’s temporary.
If you have been diagnosed with compartment syndrome or shin splints take a little rest until the pain is gone. When the pain has subsided for at least a couple of days, then get your gait analyzed by a professional; either a qualified running coach or a physical therapist.
Learn from the injury:
How did your injury happen in the first place? Some injuries occur when we do too much, too soon. Some happen due to contact like a crash or an accident. Other injuries are caused by poor form, or weak core support.
How can you keep from getting injured again? If you sustain an injury, then it is important for the life of your sport career to fully recover; failure to fully recover can lead to re-injury. Once fully recovered with NO signs of pain you can slowly build back up to your previous level. DO NOT rush your recovery. Most of the races this year will be around next year.
What can you do until you’re fully recovered? Lower body injuries, especially those involving the lower leg (below the knee), take a long time to recover from and often leave you wondering what to do for exercise. The Concept 2 rower and the UBE (Upper Body Ergo-meter) or "arm bike" are challenging forms of exercise and don’t involve the legs.
Remember that to train and compete like the pros you have to do what the professionals do:
-lots of proper drills to enhance the skills needed for your sport
-strength train to protect your bones, muscles and connective tissue
-practice yoga and meditation for all around balance
-get rest and recovery time
-seek out a good coach to help guide, educate, and mentor you
-eat good, healthy food and drink plenty of fresh water
Tuesday, April 13, 2010
Ow! My aching Shins!
Ow! My aching Shins!
by Andrew Nelson for www.getfitnyc.com
If you experience a sudden and/or persistent pain in the front of your lower leg, you may have shin splints. Pain may also come when pointing the toes down. And a redness may show up on the area around the shin bone (tibia). Shin splints often show up during the beginning of exercise, and often subside during the work out. However the pain tends to return with a vengeance the next morning and can be more severe.
If you think you have shin splints, you should visit a doctor for a formal diagnosis, as well as possibly physical therapy treatment. Sometimes a prescription is given for anti-inflammatory medication. Only a doctor can diagnose. If you are having persistent pain, stop exercising. Only rest can heal shin splints. Once the pain subsides, prevention is the next line of defense.
Shin splint causes and examples:
1) Too much too soon. Even if you follow the best training plans you may not be getting enough rest.
2) Improper run mechanics/faulty gait technique. Have a professional perform a gait analysis. Some medical and exercise professionals with in-depth knowledge about running can offer advice regarding proper shoes, and orthotics; as well as strengthening and stretching protocol.
3) Poor core support. For example, sitting tightens some muscles while allowing others to atrophy. If you spend a lot of time sitting, long, gentle warm-up and stretching needs to be incorporated during work outs.
4) Muscle imbalance. A common one for women is caused by wearing shoes with an elevated heel. “Pumps” can cause shortening of the calf muscles. This imbalance can lead to undue stress on the front of the lower leg during running.
Prevention:
1. Warm up gently before you ramp up your work out. Brisk walking (or power walking) before your run drills will make your drills more effective. Yes, drills of some kind should be performed during each run work out.
2. Yoga! Yoga! Yoga! Yoga allows your body to become fluid, balanced, strong, and flexible.
3. Balanced exercise. For example, 10 calf raises on your right leg may require 15 calf raises on your left (if the right calf muscles are stronger).
4. Adequate rest. If you are new to running, then you should start conservatively to build a strong, stable foundation. Continue to build steadily and slowly. If you run 1 mile today then only run 1 mile in 2 days. Do not increase run mileage more than 10% of your total mileage per week.
If you think you have shin splints, please see a doctor and wait until you are pain-free before returning to running; more recovery, not more mileage will help you avoid a recurrence.
Go have fun and be healthy. Rest, recover, and laugh a lot, even if you are sidelined.
Friday, April 9, 2010
Go Run!
Tooting my own horn (a little)
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com
I think everyone should run!
Last year, I ran the Scotland Run 10K in Central Park in 44:05. This year, I’ve been feeling a bit unfit just because I haven’t been running as fast as I would like. HOWEVER (toot! toot!), last weekend, at the 2010 Scotland Run, I finished 40sec faster at 43:25. Funny thing, I felt like I was running slower.
I have been working on my run stride for the last 18 months and it’s paid off! I have been doing running drills at the beginning of every run workout, which has helped make running easier and gentler on my body. My feet spend less time on the ground, which minimizes impact on the joints of the legs. This type of running requires training the muscles to work in a new way. It takes diligent effort during every run to get out of my old habits. I have to maintain core engagement and not land on my heels (we can talk about barefoot running another time).
The best part of running is that almost everyone is equipped to do it.
Here is great way to break into running:
1 - Get cleared by your doctor. If he/she advises you not to run, get a second opinion.
2 - Buy running sneakers. You will feel in the mood to run whenever you put them on.
3 - Start walking fast; increase your pace until you feel like you have to break into a run.
4 - Run for 2 minutes, walk briskly for 3 minutes. You DO NOT need to run FAST. Do this 5 times+.
5 - Stretch your legs: front, back, and sides; your lower back; and the front of your shoulders.
6 – Enjoy a healthy recovery snack and a big glass of water.
Do 1-6 twice per week.
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com
I think everyone should run!
Last year, I ran the Scotland Run 10K in Central Park in 44:05. This year, I’ve been feeling a bit unfit just because I haven’t been running as fast as I would like. HOWEVER (toot! toot!), last weekend, at the 2010 Scotland Run, I finished 40sec faster at 43:25. Funny thing, I felt like I was running slower.
I have been working on my run stride for the last 18 months and it’s paid off! I have been doing running drills at the beginning of every run workout, which has helped make running easier and gentler on my body. My feet spend less time on the ground, which minimizes impact on the joints of the legs. This type of running requires training the muscles to work in a new way. It takes diligent effort during every run to get out of my old habits. I have to maintain core engagement and not land on my heels (we can talk about barefoot running another time).
The best part of running is that almost everyone is equipped to do it.
Here is great way to break into running:
1 - Get cleared by your doctor. If he/she advises you not to run, get a second opinion.
2 - Buy running sneakers. You will feel in the mood to run whenever you put them on.
3 - Start walking fast; increase your pace until you feel like you have to break into a run.
4 - Run for 2 minutes, walk briskly for 3 minutes. You DO NOT need to run FAST. Do this 5 times+.
5 - Stretch your legs: front, back, and sides; your lower back; and the front of your shoulders.
6 – Enjoy a healthy recovery snack and a big glass of water.
Do 1-6 twice per week.
Wednesday, April 7, 2010
Beginner Triathlon Program - June 2010
12 Week Beginner Triathlete Program
NEW JERSEY
Summer Session – 2010
June 1 – August 29
Information Sessions –
May 5, 7:15p Tenafly Bicycle Workshop, Tenafly, NJ
May 6, 7pm lululemon Athletica, Garden State Plaza, Paramus, NJ
May 13, 7pm Body Elite Fitness, 661 E. Palisade Ave, Englewood Cliffs, NJ
Have you ever aspired to participate in a triathlon? With smart and structured training, YOU can do it! And with a fun, positive experience, you will be hooked as triathlon becomes a lifestyle. This program is for the beginner triathlete. If you need to purchase a bike, we will help you. If you need to learn how to swim, we will teach you. This program will prepare you for your first triathlon experience. The training process that is involved with triathlon, along with participation and completion of the race, will be one of the most rewarding things you may ever do; not just physically, but mentally, spiritually and socially.
Just ask anyone who has done a triathlon.
Team Lipstick is NYC’s largest and most successful all-female triathlon team. You will be coached by elite level coaches, and supported by experts in the industry such as doctors, nutritionists, and bike shop owners.
We run the most comprehensive program of the highest quality for triathlon first-timers. Team Lipstick currently has 50+ member athletes in NYC and Washington D.C.!
Emma Nelson is the Head Coach and Team Manager of Team Lipstick New Jersey. She is also the owner of Get Fit NYC, a personal training and coaching company in NYC and NJ. Emma raced on the women’s professional bike team – Advil ChapStick. She is a certified cycling coach, triathlon coach, personal trainer, and yoga instructor. Emma is also currently working on her M.B.A. at Fairleigh Dickinson University.
Laura Cozik is the founder and CEO of Team Lipstick with chapters in Washington D.C. and New Jersey. She is also the Athletic Director for CNN’s Fit Nation Triathlon Challenge. Laura is a USA Triathlon and USA Cycling certified coach who, together with elite level coaches and experts in the multi-sport industry, will launch the most comprehensive program of the highest quality for triathlon first timers in New Jersey.
Get ready to Get Racy!
The June 2010 program is in preparation for--
Diamond Girl Triathlon, Harriman State Park, NY, August 29, 2010
A friendly and fun sprint-distance race close to NYC.
Participants then have the option to train for another 2 weeks in preparation for--
The Nations Tri, Washington D.C., September 12, 2010
Olympic-distance race where Team Lipstick will have 50+ athletes racing!
12 Week Beginner Program Schedule – June 1 thru Aug 29
Monday – Rest Day!
Tuesday – Coached Run – 6:00-7:00am
Wednesday – Coached Bike – 6:00-7:00am
Solo Swim – As per schedule
Thursday – Coached Strength – 7:00-8:00pm (this is optional!)
Friday – Solo Swim – As per schedule
Saturday – Coached Bike – 8:00-10:00am
After 6 weeks, participants will meet up with Team Lipstick NYC for longer rides.
Bike/Run Brick – This will take place on Saturdays, in place of the bike workout, on a semi-regular basis.
Sunday – Coached Swim/Group Run
Coached Open Water Swims – 2 Sundays in August – Sandy Hook, NJ
Weekly Lecture – Day/Time/Location varies week to week
Mid-day practices possible with enough participants
All schedules are subject to change
Included In The 12 Weeks Of Training:
20+ Coached Bike Sessions
10+ Coached Runs
10+ Coached Swims
2 Open Water Swims
Weekly, detailed training schedules
Lecture Series
1 Weekend Training Camp in New Paltz, NY (additional fee $100)
Discounts on merchandise and accessories at participating shops
Lectures (subject to change):
The Sport of Triathlon / Cycling Guidelines
Training with HR Monitors
Bike Maintenance & Tire Changing Clinic
Nutrition for Triathlon
Injury Prevention
Strength Training for Triathlon
The Art of Transitions
Mental Toughness
Race Day Rules and Specifics
Races:
Aug 29 – *Diamond Girl - SPRINT
http://www.piranha-sports.com/Race88.aspx
Sept 12 – The Nations Triathlon – OLYMPIC
www.nationstri.com
*You must sign up for Diamond Girl on your own. We have reserved slots for Nations Tri.
This program is comprehensive.
You will learn what you need to know to enjoy a successful and healthy triathlon experience.
Price TBA
We are available to anyone who has questions or concerns.
Emma Nelson - Emma@getfitnyc.com
Laura Cozik – Laura@teamlipstick.com
NEW JERSEY
Summer Session – 2010
June 1 – August 29
Information Sessions –
May 5, 7:15p Tenafly Bicycle Workshop, Tenafly, NJ
May 6, 7pm lululemon Athletica, Garden State Plaza, Paramus, NJ
May 13, 7pm Body Elite Fitness, 661 E. Palisade Ave, Englewood Cliffs, NJ
Have you ever aspired to participate in a triathlon? With smart and structured training, YOU can do it! And with a fun, positive experience, you will be hooked as triathlon becomes a lifestyle. This program is for the beginner triathlete. If you need to purchase a bike, we will help you. If you need to learn how to swim, we will teach you. This program will prepare you for your first triathlon experience. The training process that is involved with triathlon, along with participation and completion of the race, will be one of the most rewarding things you may ever do; not just physically, but mentally, spiritually and socially.
Just ask anyone who has done a triathlon.
Team Lipstick is NYC’s largest and most successful all-female triathlon team. You will be coached by elite level coaches, and supported by experts in the industry such as doctors, nutritionists, and bike shop owners.
We run the most comprehensive program of the highest quality for triathlon first-timers. Team Lipstick currently has 50+ member athletes in NYC and Washington D.C.!
Emma Nelson is the Head Coach and Team Manager of Team Lipstick New Jersey. She is also the owner of Get Fit NYC, a personal training and coaching company in NYC and NJ. Emma raced on the women’s professional bike team – Advil ChapStick. She is a certified cycling coach, triathlon coach, personal trainer, and yoga instructor. Emma is also currently working on her M.B.A. at Fairleigh Dickinson University.
Laura Cozik is the founder and CEO of Team Lipstick with chapters in Washington D.C. and New Jersey. She is also the Athletic Director for CNN’s Fit Nation Triathlon Challenge. Laura is a USA Triathlon and USA Cycling certified coach who, together with elite level coaches and experts in the multi-sport industry, will launch the most comprehensive program of the highest quality for triathlon first timers in New Jersey.
Get ready to Get Racy!
The June 2010 program is in preparation for--
Diamond Girl Triathlon, Harriman State Park, NY, August 29, 2010
A friendly and fun sprint-distance race close to NYC.
Participants then have the option to train for another 2 weeks in preparation for--
The Nations Tri, Washington D.C., September 12, 2010
Olympic-distance race where Team Lipstick will have 50+ athletes racing!
12 Week Beginner Program Schedule – June 1 thru Aug 29
Monday – Rest Day!
Tuesday – Coached Run – 6:00-7:00am
Wednesday – Coached Bike – 6:00-7:00am
Solo Swim – As per schedule
Thursday – Coached Strength – 7:00-8:00pm (this is optional!)
Friday – Solo Swim – As per schedule
Saturday – Coached Bike – 8:00-10:00am
After 6 weeks, participants will meet up with Team Lipstick NYC for longer rides.
Bike/Run Brick – This will take place on Saturdays, in place of the bike workout, on a semi-regular basis.
Sunday – Coached Swim/Group Run
Coached Open Water Swims – 2 Sundays in August – Sandy Hook, NJ
Weekly Lecture – Day/Time/Location varies week to week
Mid-day practices possible with enough participants
All schedules are subject to change
Included In The 12 Weeks Of Training:
20+ Coached Bike Sessions
10+ Coached Runs
10+ Coached Swims
2 Open Water Swims
Weekly, detailed training schedules
Lecture Series
1 Weekend Training Camp in New Paltz, NY (additional fee $100)
Discounts on merchandise and accessories at participating shops
Lectures (subject to change):
The Sport of Triathlon / Cycling Guidelines
Training with HR Monitors
Bike Maintenance & Tire Changing Clinic
Nutrition for Triathlon
Injury Prevention
Strength Training for Triathlon
The Art of Transitions
Mental Toughness
Race Day Rules and Specifics
Races:
Aug 29 – *Diamond Girl - SPRINT
http://www.piranha-sports.com/Race88.aspx
Sept 12 – The Nations Triathlon – OLYMPIC
www.nationstri.com
*You must sign up for Diamond Girl on your own. We have reserved slots for Nations Tri.
This program is comprehensive.
You will learn what you need to know to enjoy a successful and healthy triathlon experience.
Price TBA
We are available to anyone who has questions or concerns.
Emma Nelson - Emma@getfitnyc.com
Laura Cozik – Laura@teamlipstick.com
Sunday, April 4, 2010
Workout 3
Simple Workout #3
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com
A simple workout that (almost) anyone can fit in to their schedule.
Do this Simple Workout 3x a week. Perform the strength portion every other day and the cardio workout as often as you can.
Mon/Wed/Fri - Strength Workout - Do each exercise as long as you can, then move quickly to the next exercise. Do as many rounds as you can for 30+minutes
Pushups -as many as possible - modify by changing how high off the ground you place your hands but keep your legs straight.
Lunge w/toe touch
Bear Crawl
Crab Walk
Crunches
Hip Bridge
Prone Back Extensions
Tue/Thu/Sat+ Cardio Workout
5 min of laughing- Make yourself laugh for 5 min no stopping. Great core exercise.
Walking Intervals - Walk for 5 min, 3-5 x (walk fast or jog 2 min, walk 2 min), 5 min cool down walk, stretch legs and arms for 5 min.
Running Intervals - 5 min walk, 3 min drills, 3 x (30 sec run, 30 sec walk), 3-5 x (5min:run faster than the last minute, walk 2 min to recover). 5 min cool down.
Hills/Stairs - warm up on flat ground for 5-10 min. 3-5 x (3min uphill, 2 min downhill easy). 5-10 min cool down.
If you have any questions about any exercises I’ve posted so far, please contact me at andy@getfitnyc.com.
by Andrew Nelson for www.getfitnyc.com
andy@getfitnyc.com
A simple workout that (almost) anyone can fit in to their schedule.
Do this Simple Workout 3x a week. Perform the strength portion every other day and the cardio workout as often as you can.
Mon/Wed/Fri - Strength Workout - Do each exercise as long as you can, then move quickly to the next exercise. Do as many rounds as you can for 30+minutes
Pushups -as many as possible - modify by changing how high off the ground you place your hands but keep your legs straight.
Lunge w/toe touch
Bear Crawl
Crab Walk
Crunches
Hip Bridge
Prone Back Extensions
Tue/Thu/Sat+ Cardio Workout
5 min of laughing- Make yourself laugh for 5 min no stopping. Great core exercise.
Walking Intervals - Walk for 5 min, 3-5 x (walk fast or jog 2 min, walk 2 min), 5 min cool down walk, stretch legs and arms for 5 min.
Running Intervals - 5 min walk, 3 min drills, 3 x (30 sec run, 30 sec walk), 3-5 x (5min:run faster than the last minute, walk 2 min to recover). 5 min cool down.
Hills/Stairs - warm up on flat ground for 5-10 min. 3-5 x (3min uphill, 2 min downhill easy). 5-10 min cool down.
If you have any questions about any exercises I’ve posted so far, please contact me at andy@getfitnyc.com.
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