• Reducing Inflammation with a Medical Massage

    Everyone talks negatively about inflammation, but this acute immune response helps protect against trauma, stress, and invading substances like bacteria and viruses. Inflammation brings increased blood flow to nourish and heal damaged tissue.

However, when the inflammatory response never turns off, diverse diseases can develop, including arthritis, asthma, low back pain, Lupus, and cancer. Chronic inflammation can be caused by stress, poor diet, smoking, sleep disturbances, dehydration, repeated injuries, or constant exposure to an irritant.

Many people can reduce their inflammation by making healthy lifestyle changes, such as avoiding inflammatory foods, quitting tobacco use, improving sleeping habits, and practicing stress-relief techniques. However, if these simple changes aren’t enough, we suggest pursuing natural treatments before taking strong prescription medications.

Medical massage is one effective treatment for reducing inflammation. Here are three studies that demonstrate this claim.

Massage for Arthritis

A 2006 study conducted at the Yale Prevention Research Center and the University of Medicine and Dentistry of New Jersey determined that massage therapy is a safe, effective treatment for osteoarthritis of the knee.

The study examined 68 adult patients, half of whom were randomly selected to receive massage therapy. Both the massage group and the control group were encouraged to continue taking previously prescribed medications.

After eight weeks, the massage group showed reduced knee pain and stiffness with improved function and range of motion—similar to what non-steroidal anti-inflammatory drugs (NSAIDs) provide, but with no known side effects. The control group did not demonstrate such improvements.

Massage for Stressed Muscles

A 2012 report published in MedPage Today found that heavily stressed muscles respond well to massage therapy and display biologic changes associated with reduced inflammation.

The study involved 11 healthy male volunteers, each of whom completed 15 minutes of standardized exercise. Immediately following, each participant received a 10-minute massage in one leg but not the other. The researchers collected muscle tissue from each leg shortly after the massage and again 2.5 hours later.

Compared with baseline values, the control leg exhibited changes in 592 genes following massage and 1,309 genes after the 2.5-hour recovery period. By comparison, the massaged leg showed changes in only five genes immediately following massage and four genes after the recovery period.

These findings suggest that massage alters the process related to inflammatory cytokines, meaning that it reduces pain the same way over-the-counter NSAIDs do.

Massage for Chronic Low Back Pain

A 2014 study published in the Scientific World Journal found that massage has positive effects on patients with chronic low back pain.

The study observed 59 adult patients. Half of them received massage therapy for two weeks while the other half received massage combined with taking NSAIDs. Both groups experienced significant pain reduction and improved mobility, suggesting that massage therapy is equally effective as medication.

If you want to enjoy the anti-inflammatory benefits of medical massage, please visit Manhattan Total Health. We have five convenient locations throughout the New York area to serve you. Contact us today to book your free 30-minute medical massage and consultation!

  • Taking Care of Yourself: Self-Care and Stress Relief

    Do you constantly feel exhausted, frazzled, or unwell? You probably work too much and fail to take time out for yourself. Many people view self-care as a luxury, but you must make it a priority to remain healthy and happy!

    When you take care of your mind, body, and spirit, you’re better equipped to handle whatever life throws your way. Introduce these self-care tips into your daily routine and see how you grow, thrive, and enjoy life like never before.

    Care for Yourself Physically

    You only have one body, so you better take care of it! Here’s how:

    • Eat a diet with more fresh food and less processed junk.
    • Exercise for 30 minutes a day, five days a week.
    • Aim to get seven to nine hours of sleep a night.
    • Take your medications as prescribed.
    • Visit the dentist every six months, and see the doctor yearly.
    • If you experience mysterious symptoms, schedule an appointment for diagnosis and treatment.

    Care for Yourself Emotionally

    Everyone goes through tough times. With emotional self-care, you’ll be able to manage feelings of anger, loss, and anxiety. Here’s how to help yourself recharge:

    • Take a bubble bath.
    • Get a massage. (This is physical self-care as well!)
    • Avoid emotional eating.
    • Join a support group.
    • Adopt a pet.

    Care for Yourself Mentally

    Your thoughts determine your psychological wellbeing. Whether you want to stave off depression or prevent memory loss, try these mental self-care tips:

    • Do puzzles and brain-stimulating activities every day.
    • Study a subject or read a book that interests you.
    • Start a new hobby.
    • Aim for a healthy work-life balance.
    • Visit a therapist for help with mental health concerns.
    • Focus on positive self-talk.

    Care for Yourself Socially

    With your busy schedule, it can be hard to make time for friends and family, but these relationships are the key to your social wellbeing. Everyone has different social needs, so there isn’t a set amount of time you should spend with others each week. Pay attention to your need for social interaction and feed it with these tips:

    • Limit your time on social media; prioritize real-life interactions instead.
    • Find a social group where you can be yourself.
    • Plan weekly date nights with your significant other.
    • Learn how to say “no.”

    Care for Yourself Spiritually

    Engaging in studies or activities that have a deeper meaning or connection with the universe can be incredibly fulfilling. Even if you’re not religious, you may still find value in spirituality. Here’s how to engage in spiritual self-care:

    • Pray or meditate.
    • Attend a religious service that fulfills you.
    • Spend time alone out in nature.

    The therapeutic, non-invasive treatments at Manhattan Total Health can become an integral part of your self-care regimen. If you have undiagnosed pain, or you simply want to relieve stress with a relaxing massage, our services may be right for you. Contact us today to learn more.

  • How Physiatrists Can Assist with Migraine Relief

    Migraine pain has many possible triggers, including poor diet, dehydration, stress, sleep deprivation, medications, and barometric pressure. Underlying conditions that affect the brain and spine can also lead to migraines. Even genetics and hormones play a role in how likely you are to get severe headaches.

    Because the potential causes and triggers differ so much, recommended migraine treatments also vary. Still, your goal should be to relieve migraine pain with the most conservative methods possible.

    As a starting point, learn your triggers so you can avoid them. The best way is to keep a headache journal. Document where you are and what you’re doing when a migraine strikes, with particular attention to the food you ate that day and how much rest you got the night before. Learn to avoid anything that sets off your migraines.

    When trigger avoidance isn’t enough, don’t immediately resort to prescription medication. You may have an underlying condition that can be treated without drugs. If you’re interested in trying an alternative treatment, seek help from a physiatrist.

    A physiatrist is a medical professional who specializes in physical therapy and rehabilitation to diagnose and treat conditions that contribute to your migraine pain, such as facet joint syndrome, nerve damage, muscle tension, and spinal injuries or infections. Here’s how physiatrists can treat migraine pain:

    • Physical therapy: Many migraine sufferers experience pain, tension, and stiffness in the neck and back alongside the onset of migraine symptoms. It may seem as though the headache is causing your neck or back pain, but actually, it’s often the other way around. A combination of stretching, exercising, and electrostimulation can treat this pain at the source. Your physiatrist may recommend doing certain exercises at home to continue your treatment between appointments.
    • Myofacial release: This therapy relaxes contracted muscles caused by trauma, inflammation, and static postural loading (such as sitting at a computer for long hours) that may contribute to your migraine pain. This hands-on technique may also include tips for maintaining proper body mechanics and movement to help you avoid muscle tension-related migraines.
    • Acupuncture: This relaxing Eastern medical practice uses needles to improve the flow of energy in the body, alleviating pain and stimulating the release of endorphins to encourage the body’s natural healing process.
    • Spinal injections: Anti-inflammatory and pain medication can be injected into inflamed facet joints to help relieve any nerve pain contributing to your headaches.
    • Chiropractic care: Muscle tension and poor posture can lead to severe headaches. Relaxing your muscles and realigning your spine may help improve your migraine symptoms.
    • Massage: Using specialized techniques, a physiatrist can target and alleviate knotted muscles in your neck, shoulders, and back to decrease the number of migraines you experience.

    Clearly, there are many conservative migraine treatments worth trying before you resort to drugs or more invasive procedures. To begin physical therapy for migraine relief, please contact Manhattan Total Health and schedule a free consultation with one of our physiatrists today.

  • What is a Physiatrist?

    Have you been told you should see a physiatrist? You may be unfamiliar with this specialty, but a physiatrist is trained in physical medicine and rehabilitation. Able to diagnose and treat sports and spine-related injuries, as well as helping to restore maximum function lost through injury, illness, or other issues, physiatrists are an important part of your medical team. If your musculoskeletal system needs attention, a physiatrist will treat you as a whole person, not just a collection of problem areas, and will provide both non-surgical and interventional procedures. Here, we offer a few facts that you might want to know about a physiatrist.

    • Physiatry is a well-established profession. Physiatry has been around for about sixty years, and there are currently more than 8.000 physicians practicing physical medicine and rehabilitation. Physiatrists are sometimes referred to as physical medicine and rehabilitation physicians or PM&R physicians.
    • A physiatrist is a specialist. Physiatrists are doctors, either medical doctors (MD) or doctors of osteopathic medicine (DO). After four years in medical school, they go through four years of residency, the first year of which focuses on internal medicine. During the other three years, physiatrists are trained in the specialty of Physical Medicine and Rehabilitation. They’re also often certified in a subspecialty like Brain Injury Medicine, Hospice and Palliative Medicine, Neuromuscular Medicine, Pain Medicine, Pediatric Rehabilitation Medicine, Spinal Cord Injury Medicine, or Sports Medicine.
    • Physiatrists often work in multispecialty spine practices. Even if they don’t, they tend to work with specialists like physical therapists, spine surgeons, psychologists, and chiropractors. By incorporating these specialties into a patient’s care, they’re able to develop a treatment plan that is more comprehensive than it would be if it only involved one type of treatment.
    • Physiatrists seek the source of the pain. Rather than just treating symptoms, a physiatrist looks for the underlying cause of the problem. Focusing on highly personalized, comprehensive treatments, physiatrists can also coordinate a treatment and rehabilitation team, including physical therapists, occupational therapists, and other health professionals.
    • Many different treatments are used by physiatrists. Specializing in non-operative physical medicine, physiatrists work to restore function, mobility, and quality of life. They use a variety of methods to diagnose and treat physical injuries and disabilities, from medications and physical therapy to nerve conduction testing and electromyography. Minimally invasive procedures like fluoroscopic guided epidural injections and ultrasound-guided injections of the joints, tendons, and ligaments are also used, along with disc decompression, spasticity treatment, nerve and muscle biopsy, osteopathic treatment, alternative medicine like acupuncture, prosthetics and orthotics, and more.
    • Physiatrists diagnose and treat many common conditions. These include neck and back pain, herniated or bulging discs, osteoarthritis, sciatica, carpal tunnel, tennis elbow, migraines, fibromyalgia, and much more. Whether you’re experiencing minor, serious, or chronic pain, have suffered an injury the requires rehabilitation, would like to understand what is causing your pain or would like to exercise more efficiently while protecting your muscles, ligaments, and tendons, a physiatrist can help.

    If you need to find a qualified physiatrist, Manhattan Total Health can help. Our board-certified physiatrists work with our team of chiropractors, physical therapists, acupuncturists, ultrasound technicians, personal trainers, and massage therapists. At Manhattan Total Health, we specialize in improving your total function through both alternative and traditional methods, using state of the art techniques, in a spa-like environment, to diminish your pain and restore your body’s functions. To learn how we can help you find your path to wellness, call (917) 720-2689 or contact us through our website.

  • Fitting Exercise into a Busy Lifestyle

    If you’re like most Americans, you could probably do with a little more exercise. The problem for most of us is that we often have trouble fitting it into our schedules. Fortunately, we have a few suggestions for fitting more exercise into your hectic lifestyle.

    • Remember, the early bird gets the…workout. As much as you might hate to hear it, getting up earlier is one of the best ways to squeeze in a workout. Setting your alarm earlier than you need to gives you some wiggle room to fit in a workout before you start your day and lets you cross exercise off your to-do list. For many people, a quick run in the morning will boost the metabolism and make the day better, but if you’re one who prefers an evening workout, that’s ok too. Just shift your evening plans to make sure you stick to your commitment.
    • Make your commute your fitness routine. Can you walk, run, or bike to work? This is a great way to work in your workout, without going out of your way. Don’t have a walkable commute? Get off the bus or subway a few stops earlier, or park far away so that you can squeeze in a little bit of walking. Even a short walk can burn calories, help control your weight, and give you the chance to burn off some steam.
    • Work out while you work. If you get a lunch break, this is the perfect time to fit in some exercise. Hitting the gym or going for a walk is a great way to burn some calories while taking a break from staring at your computer screen. You can also get a workout right at your disk, by sitting on a stability ball or fitting in 12 to 15 reps of exercises like dumbbell curls or ab crunches while you’re working.
    • Make exercise a social outing. Sometimes the people in our lives are a convenient excuse for inactivity, but there’s no reason they should be. Schedule fitness dates with your significant other, whether that’s a weekend hike, a weekly bike ride, or an evening walk every day after work. Single? Rally your friends and work out together! If you’ve got young kids, invest in a jogging stroller or strap on a carrier, then invite another parent to join you for some exercise with kids in tow.
    • Take every opportunity to get a mini-workout. Park far from the mall, take the stairs, clean your house enthusiastically. If you put some energy into the things you do on an everyday basis, you’ll find it easier to stay in shape.
    • Do your couch potato-ing without the couch. Don’t want to give up your binge-watching to make time for the gym? Bring the gym into your television viewing. Clear the space in front of your TV, and you’ll be able to do squats, crunches, jumping jacks, push-ups, and planks during the show. Want to up your game? Put a treadmill or elliptical into your TV room, and get some serious workout time while you veg out.
    • Make a plan and stick to it. However you choose to implement these tips, the most important thing is to have a plan. Pencil exercise into your calendar, prioritizing it as you would anything else of importance. Start slowly and find exercise that you enjoy doing, and keep track of your progress along the way, celebrating your achievements to keep yourself motivated.

    Exercise is important because it helps your body function as it should. At Manhattan Total Health, we specialize in improving your total function through both alternative and traditional methods. Our team of board-certified physiatrists, chiropractors, acupuncturists, physical therapists, and massage therapists uses state of the art techniques, in a spa-like environment, to diminish your pain and restore your body’s functions. To learn how we can help you find your path to wellness, call (917) 720-2689 or contact us through our website.

  • How TMJ Affects You

    How’s your TMJ? Your temporomandibular joints are on either side of your jaw and act as hinges that connect your jawbone to your skull. If you have a TMJ disorder, it can cause pain in both your jaw joint and the muscles that control the movement of your jaw. Sometimes, TMJ problems resolve on their own. When they don’t, they may require the intervention of a medical professional. Here, we’ll answer some common questions about temporomandibular disorders (TMD) and how they can affect you.

    • What is the function of the TMJ? Temporomandibular joints allow the muscles used in chewing to open and close your mouth. They give your jawbone the ability to move in a rotation or hinge motion as well as a gliding motion, allowing you to talk, chew, and yawn.
    • What are the symptoms of a TMJ disorder? TMJ problems can cause headaches, ear pain, blurred vision, difficulty chewing, and even shoulder pain, among other symptoms. If you’ve got TMD, you might experience jaw clicking and popping or jaw pain, stiff, sore jaw muscles, or even a locking of the jaw joint. You might have trouble opening your mouth, your ears may pop, and your teeth may feel sensitive even if you have no dental problems.
    • What causes TMD? TMJ disorders can be caused by injury to or misalignment of the teeth or jaw, teeth grinding or clenching, stress, arthritis, poor posture, and even gum chewing. These things cause problems like disk erosion, cartilage damage, or damage to the joint. Sometimes, though, it’s hard to say why TMD happens. It may be the result of an infection or a birth defect, and cancer can cause TMJ problems. Women of child-bearing age are twice as likely as men to develop TMD.
    • What are some things you can do at home to alleviate the symptoms of TMD? TMJ problems often resolve on their own or are easily remedied through simple self-care practices like exercising to reduce teeth-clenching. You can use anti-inflammatory or pain medicines to alleviate the pain of TMD, and it might also help to eat a diet of soft foods. Avoid chewing gum, hard candy, or other hard or chewy foods, and apply a warm compress to help soothe your symptoms.
    • Can exercise alleviate TMD? Yes! There are a number of exercises you can do to help with TMD, including chin tucks, resisted opening and closing of the mouth, and side to side or forward movement of the jaw.
    • When should you seek medical attention for your TMJ? If the pain or tenderness in your jaw is persistent, or if you can’t open or close your jaw completely, it’s time to see your doctor. A medical professional can help determine the cause of your TMD and offer suggestions for treating it. Treatments include medication, appliances, physical therapy, and in extreme cases, even surgery.
    • Can TMD be prevented? If you’re prone to jaw pain, make sure you’re not chewing on things like pen caps or your fingernails. Avoid taking large bites when you’re eating, and massage the muscles in your jaws, cheeks, and temples to keep them relaxed. Use good posture, sleeping with good neck support and never cradling the phone between your neck and shoulder. If you grind your teeth, talk to your dentist about solutions to the problem.

    At Manhattan Total Health, we specialize in improving your total function through both alternative and traditional methods. Our team of board-certified physiatrists, chiropractors, acupuncturists, physical therapists, and massage therapists uses state of the art techniques, in a spa-like environment, to diminish your pain and restore your body’s functions. To learn how we can help you find your path to wellness, call (917) 720-2689 or contact us through our website.

  • Cooling Down after Exercise

    You know the importance of warming up before a workout—it prepares your body for cardiovascular activity by raising your heart rate to increase blood flow to your muscles—but do you take the time to cool down after exercise? Here’s why cooling down is important, and how to add this to the end of your workout routine.

  • Why Cool Down after Exercise?

    Immediately after being physically active, your heart is elevated, your body temperature is higher than usual, and your blood vessels are dilated. If you go from a full sprint to lying down on the ground, you could feel sick or even pass out. This is because venous pooling of blood in the lower extremities after an intense workout causes your blood pressure to drop too rapidly, leaving insufficient blood flow to the brain. The risk of fainting or dizziness is higher for serious athletes whose heart rates slow down faster and whose veins circulate more blood at once.

    A cool-down allows for a gradual recovery of your pre-workout heart rate and blood pressure so your body can ease out of your exercise session. It also helps your muscles return to their optimal length-tension relationships as you transition back to a steady state of rest.

    How to Cool Down after Exercise

    Do your body a favor, and cool down after every workout with these tips:

    • Continue your workout, but at a slower pace and with decreased intensity.
    • Walk around for a few minutes, aiming to keep moving until your heart rate drops below 120 beats per minute.
    • Once you aren’t breathing so heavily anymore, stretch every major muscle group in your body, giving extra attention to the muscles you just finished working out. This helps improve your flexibility and may make you less prone to injury during future workouts.
    • As you stretch, hold each position for 10 to 30 seconds while taking deep breaths. As you start to loosen up, sink a little deeper into the stretch. This shouldn’t be painful, but you should feel tension in the muscles you’re stretching. Avoid bouncing to prevent injury.

    Personal Training & Sports Medicine at Manhattan Total Health

    While one of the primary goals of cooling down after exercise is to prevent injury, you may still experience a strain, sprain, or pulled muscle from working out. If you think you have a sports injury, don’t ignore it—you might make things worse by powering through the pain!

    Instead, seek the care you need at Manhattan Total Health. We offer sports medicine services in New York to help you recover rapidly without pharmaceuticals or surgery. Our alternative approaches to whole-body healing will have you back on track as quickly as possible.

    We also have personal trainers on staff to help make your workouts better. We’ll instruct you on proper exercise techniques to reduce instances of injury.

    To learn more about our health and fitness services, or to schedule an appointment, please contact us today.

  • Fitness Tips for the Summer

    Summer is a popular time to focus on health and fitness. After all, the weather is warm, so you can exercise outside. However, the heat is both a blessing and a curse. Follow these fitness tips to stay safe and healthy while working up a sweat this summer.

    • Pace yourself: You might want to achieve your beach body as quickly as possible, but going from sedentary to fully active could be a mistake. Pushing yourself too hard too fast is likely to cause burnout, bringing your fitness journey to a grinding halt. Start slow and listen to your body. Stop immediately if you feel dizzy, faint, or nauseated.
    • Drink more water: Feeling thirsty? Then you’ve waited too long to grab your water bottle. Thirst is the first sign of dehydration, so to keep feelings of fatigue and lightheadedness at bay, drink a glass or two before your workout begins, and then take frequent sips while training outdoors, even if you don’t feel thirsty.
    • Wear sunscreen: Maybe it’s partly cloudy, or you argue that you want to work on your tan. Regardless, you should always wear a 30 SPF sunscreen or higher when spending time in the sun. Remember to reapply every two hours or any time you towel off.
    • Come inside when it gets too hot: The best times to exercise outdoors are before 10 am and after 3 pm when the sun is less intense. If you find yourself outside during the peak sunny hours, stick to shady trails to decrease the chance of heat exhaustion.
    • Wear light-colored, loose-fitting clothes: Skintight polyester might seem like the right choice at first, but this isn’t well suited for outdoor exercise. Instead, opt for cotton-blend fabrics with a loose fit. These are breezier than polyester but less absorbent than 100 percent cotton.
    • Leave Fido at home: It’s fun to have your canine companion along for a run, but hot weather and high humidity can easily make dogs overheat, especially if they don’t have access to water. Go jogging with your dog when it’s relatively cool out, but when it really starts to heat up, leave your furry friend at home.
    • Restore your electrolytes: Sweating causes you to lose vital electrolytes, which you can replenish by eating and drinking the right foods after a workout. Save yourself the artificial ingredients and added sugar of sports drinks, and instead turn to coconut water, organic chocolate milk, chia seeds, and fruits and vegetables.
    • Expect a performance dip: If you usually run an eight-minute mile on the treadmill, expect that number to be nine or 10 minutes when running outdoors in the heat. You aren’t regressing—your body simply has to work harder when it’s hot.

    The personal trainers at Manhattan Total Health can help you reach your summer fitness goals! We also offer sports medicine services in New York to help our patients recover from injuries using full-service physical medicine. Contact us today to set an appointment.

  • Difference between Massage and Massage Therapy

    If you believe a massage is a massage, no matter who administers it, you might decide to book a massage at a spa when you would actually benefit more from meeting with a licensed medical massage therapist in New York. Both are viable forms of massage, but they have some major differences. Learn about each one so you can make the right choice for your needs.

  • The Goal of the Massage

    When you book a massage in a spa setting, the goal is to relax and feel pampered. The session might take place in a private, dimly lit room with candles, aromatherapy, and meditative music. The ultimate goal is customer satisfaction and relaxation.

    With massage therapy, there is a medical outcome in mind—to relieve back pain, improve circulation, treat headaches, or ease joint stiffness. You may receive a referral from your doctor, and your health insurance might cover some or all of your visits.

    Massage Techniques

    While all types of massage may feel similar to someone who hasn’t studied it, there are many different techniques used for specific purposes. Spa massage most often incorporates Swedish massage and deep tissue massage. There is nothing wrong with these techniques—in fact, they can be incredibly effective at relieving muscle tension.

    However, with a more clinical focus from a massage therapist, you can gain access to a wide range of other healing modalities, including myofascial release, trigger point therapy, reflexology, and others. A knowledgeable massage therapist will implement the best techniques to treat your condition effectively.

    Training & Credentials

    A basic massage education can be obtained after about 500 hours of training. To work in a spa, a masseur or masseuse must obtain a license and carry liability insurance.

    Qualifying to work as a massage therapist in a clinical setting requires additional education in pathology and kinesiology. Additional credentialing and continuing education hours are also needed.

    Follow-Up

    When you receive periodic massages on vacation or for your birthday, you don’t expect any follow-up recommendations from your masseur or masseuse. You just want to treat yourself to a relaxing massage, lower your stress level, and feel pampered for a day.

    However, if you’re visiting a massage therapist for ongoing treatment, you expect to receive follow-up advice and arrange your next visit to assess your progress at that time. Your treatments occur at regular intervals and may be paired with chiropractic care, physical therapy, or other rehab services designed to improve your body’s overall function.

    Massage Therapy in New York

    If you’re just looking to relax with an occasional massage, and you don’t have any underlying pain or discomfort, a spa massage could be right for you. However, if you want massage therapy services that target your trouble areas with thoughtful techniques from a clinical professional, choose medical massage at Manhattan Total Health in New York. Our massage therapists can administer therapeutic treatments in a skillful, practiced manner.

    To learn more, or to schedule an appointment, please contact us today.

  • What to Expect from Your First Personal Training Session

    If you’re looking for a way to hold yourself more accountable for your fitness goals, working with a personal trainer might be right for you. These licensed professionals have in-depth knowledge of how the human body works and what you must do to reach your desired level of conditioning. With their guidance, you’ll be less likely to plateau, continually advancing to the next level of muscle gain or weight loss, depending on your goals.

    Ready to get started? Here’s a breakdown of what to expect from your first personal training session.

    Fill out Paperwork

    Be prepared to share your contact information, medical history, and current fitness level. Your complete honesty is important to ensure your trainer has all the needed information to help you get the most from your workouts. For the personal trainer’s protection, you may also need to fill out a waiver of liability, informed consent form, and contract.

    Assess Your Starting Fitness Level

    This may involve taking measurements across your body and recording your starting weight. You might feel self-conscious, but this is a vital step to help you track how far you have come when you look back a few months from now. You may also undergo a postural assessment, movement analysis, flexibility test, blood pressure reading, and cardio test to give the personal trainer a thorough baseline from which to measure your progress.

    Design Your Fitness Program

    Now comes the fun part! Tell your trainer your fitness goals to begin shaping a program that’s right for you. Try to have a few specific ideas in mind.

    For instance, you may want to lose 10 pounds, gain five pounds of muscle, lose three inches on your waistline, or lower your body fat percentage by two points. You might also want to master a new skill, such as doing 10 pull-ups or 20 push-ups, touching your toes, or running a mile in under 10 minutes. Or maybe you’re training for an event, such as a marathon, and you could use extra help to prepare. These are the kinds of things your personal trainer will customize your fitness program around.

    Discuss Nutrition

    To see rapid results from your workouts, you must put equal emphasis on your diet. Your personal trainer can point you in the direction of foods that will fuel your workouts, help you feel energized, and keep you healthy.

    Ask Questions

    If your trainer invites you to ask questions, feel free to bring up things such as, “How should I exercise on the days we don’t train together?” and “What’s a realistic pace for seeing results?” Once you start working out, ask, “How’s my form?” and “Where should I be feeling this exercise?” By following your trainer’s advice and having reasonable expectations, your relationship will get off to a good start.

    If you’re ready to feel your best with the help of a personal trainer in New York, please contact Manhattan Total Health and request your first personal training session today!