Showing posts with label Stonewall Fitness. Show all posts
Showing posts with label Stonewall Fitness. Show all posts

Wednesday, December 14, 2016

Come Out. Get Fit With Stonewall Fitness.

Looking for more guidance and direction at the gym? Someone who can help you design a workout to maximize each workout at the gym so you can accomplish more than you ever thought possible? Check out Stonewall Fitness. Whether you're just starting out or looking to mix up your current routine, no matter if your gay, lesbian, bisexual, transgender, queer or straight, you can be a part of it.

Tuesday, December 6, 2016

Come Out. Get Fit With Stonewall Fitness.

Looking for more guidance and direction at the gym? Someone who can help you design a workout to maximize each workout at the gym so you can accomplish more than you ever thought possible? Check out Stonewall Fitness. Whether you're just starting out or looking to mix up your current routine, no matter if your gay, lesbian, bisexual, transgender, queer or straight, you can be a part of it.

Tuesday, November 29, 2016

Come Out. Get Fit With Stonewall Fitness.

Looking for more guidance and direction at the gym? Someone who can help you design a workout to maximize each workout at the gym so you can accomplish more than you ever thought possible? Check out Stonewall Fitness. Whether you're just starting out or looking to mix up your current routine, no matter if your gay, lesbian, bisexual, transgender, queer or straight, you can be a part of it.

Tuesday, November 22, 2016

Come Out. Get Fit With Stonewall Fitness.

Looking for more guidance and direction at the gym? Someone who can help you design a workout to maximize each workout at the gym so you can accomplish more than you ever thought possible? Check out Stonewall Fitness. Whether you're just starting out or looking to mix up your current routine, no matter if your gay, lesbian, bisexual, transgender, queer or straight, you can be a part of it.

Tuesday, November 15, 2016

Come Out. Get Fit With Stonewall Fitness.

Looking for more guidance and direction at the gym? Someone who can help you design a workout to maximize each workout at the gym so you can accomplish more than you ever thought possible? Check out Stonewall Fitness. Whether you're just starting out or looking to mix up your current routine, no matter if your gay, lesbian, bisexual, transgender, queer or straight, you can be a part of it.

Tuesday, November 8, 2016

Come Out. Get Fit With Stonewall Fitness.

Looking for more guidance and direction at the gym? Someone who can help you design a workout to maximize each workout at the gym so you can accomplish more than you ever thought possible? Check out Stonewall Fitness. Whether you're just starting out or looking to mix up your current routine, no matter if your gay, lesbian, bisexual, transgender, queer or straight, you can be a part of it.

Tuesday, November 1, 2016

Come Out. Get Fit With Stonewall Fitness.

Looking for more guidance and direction at the gym? Someone who can help you design a workout to maximize each workout at the gym so you can accomplish more than you ever thought possible? Check out Stonewall Fitness. Whether you're just starting out or looking to mix up your current routine, no matter if your gay, lesbian, bisexual, transgender, queer or straight, you can be a part of it.

Tuesday, October 25, 2016

Come Out. Get Fit With Stonewall Fitness.

Looking for more guidance and direction at the gym? Someone who can help you design a workout to maximize each workout at the gym so you can accomplish more than you ever thought possible? Check out Stonewall Fitness. Whether you're just starting out or looking to mix up your current routine, no matter if your gay, lesbian, bisexual, transgender, queer or straight, you can be a part of it.

Tuesday, October 18, 2016

Come Out. Get Fit With Stonewall Fitness.

Looking for more guidance and direction at the gym? Someone who can help you design a workout to maximize each workout at the gym so you can accomplish more than you ever thought possible? Check out Stonewall Fitness. Whether you're just starting out or looking to mix up your current routine, no matter if your gay, lesbian, bisexual, transgender, queer or straight, you can be a part of it.

Wednesday, October 12, 2016

Come Out. Get Fit With Stonewall Fitness.

Looking for more guidance and direction at the gym? Someone who can help you design a workout to maximize each workout at the gym so you can accomplish more than you ever thought possible? Check out Stonewall Fitness. Whether you're just starting out or looking to mix up your current routine, no matter if your gay, lesbian, bisexual, transgender, queer or straight, you can be a part of it.

Thursday, October 6, 2016

Come Out. Get Fit With Stonewall Fitness.

Looking for more guidance and direction at the gym? Someone who can help you design a workout to maximize each workout at the gym so you can accomplish more than you ever thought possible? Check out Stonewall Fitness. Whether you're just starting out or looking to mix up your current routine, no matter if your gay, lesbian, bisexual, transgender, queer or straight, you can be a part of it.

Friday, September 30, 2016

Come Out. Get Fit With Stonewall Fitness.

Looking for more guidance and direction at the gym? Someone who can help you design a workout to maximize each workout at the gym so you can accomplish more than you ever thought possible? Check out Stonewall Fitness. Whether you're just starting out or looking to mix up your current routine, no matter if your gay, lesbian, bisexual, transgender, queer or straight, you can be a part of it.

Tuesday, September 13, 2016

Come Out. Get Fit With Stonewall Fitness.

Looking for more guidance and direction at the gym? Someone who can help you design a workout to maximize each workout at the gym so you can accomplish more than you ever thought possible? Check out Stonewall Fitness. Whether you're just starting out or looking to mix up your current routine, no matter if your gay, lesbian, bisexual, transgender, queer or straight, you can be a part of it.

Stonewall Fitness: The Deal with the “4 Minute Workout”

By David Smith

​There’s a lot of hype surrounding so called High Intensity Interval Training (or HIIT) also known as Tabata training. Where you can “lose fat, get toned and look great in only 4 minutes a day!” or as the commercials claim. Does it really work or is just a bunch of BS?

HIIT is a very adaptive and adjustable style of workout that is easily adaptable to a wide variety of people, fitness levels and goals. To break it down simply, it involves a short period (10-45 seconds) of sustained activity at your highest intensity level followed by an even shorter rest period (10-30 seconds) and repeated several times. For example you could do jumping jacks for 45 seconds with 15 seconds of rest continuously for 4 minutes.

The idea here is by working your body at it’s max level you are training your body to consume its energy stores (calories; fats and carbs) as well as breaking down the muscles to encourage regeneration and recovery. Ultimately leading to that fountain of youth of losing weight and getting toned.


HIIT does have many positive aspects to it and has been shown to be a very effective mode of training for athletes and general fitness/ gym goers of all levels. After all it has been done in one form or another for decades! It has been shown to increase Excessive Post Oxygen Consumption (EPOC) which basically means your body continues to burn calories after your initial workout, can increase your endurance in maintaining both sprint intervals and lower intensity aerobic exercise. It also adds a nice variation to your routine.

Is HIIT something you can really only do for 4 minutes a day and reap the benefits? Not necessarily. To break it down the 4 minute interval period is a set, like any set of squats, deadlifts or anything else that you might break down during a typical workout. In order to really see the full benefits it is important to do multiple sets. Within each set you can change up the exercises as well to add variety and to hit multiple muscle groups to really get as much as you can. 2-4 sets is recommended to really engage the body and see results. ​

As with any workout program, make sure you have an appropriate warm up and cool down period. Since you are training the body on a higher intensity, it is crucial that you prepare for the high intensity training with an adequate warm up and at the end you ease the body back down to a resting state following. Jumping into the HIIT workout right off the bat and abruptly ending can lead to a reduction in your body’s ability to recover and you won’t see the full benefits that HIIT can offer.

To really maximize the benefits of HIIT, it should be included as part of a well-rounded fitness program.

A well-rounded fitness program also includes endurance or aerobic cardio, strength training (both for muscular strength and endurance) as well as flexibility training. For the athlete this will be more specific to the demands of the sport and for the general fitness/ gym goer this can be built in a way that best suits your personality, goals and facility. A well rounded fitness program will train the body for a wide variety of modes and engage the body on different levels all together that is very effective in building overall fitness and strength. It will also lead to the weight loss and increased muscle tone if that is part of one’s goals. 


If you expect quick results with only 4 minutes a day, ultimately you are setting yourself up for failure. The fitness industry is built up around instant gratification and quick results, but to live in a real culture of physical fitness, instant results simply won’t do. Anything worth having doesn’t come easy.. At least 30 minutes a day for a proper HIIT session is necessary with the ultimate goal of a 60-90 minute training session that includes other components of physical fitness discussed in this article.

If you are interested in learning more and trying some HIIT workouts or are looking for new ideas on how to mix up your routine. Get in touch with David to schedule a one on one fitness consultation. New clients get 2 sessions with David for free and is a great opportunity to step outside your comfort zone, learn something new and help push you toward accomplishing those goals you’ve set out to do. Email david@stonewallfitness.com for more information.

Thursday, September 8, 2016

Stonewall Fitness: Straight Skinny but Gay Fat.

By David Smith

It is no secret that sex sells, particularly in the LGBT community and especially amongst gay men. It is also no secret the standards of beauty that people tend to adopt along with kind of body image issues this kind of advertising creates.

We all want to look good, especially as a gay man I want to look good and I suffer from body image issues myself, constantly looking at my body in the mirror and not always pleased with what I see. We are always our own worst critics and that is true here too. What’s more important than how you look is how you feel. Even body builders, fitness models and athletes of all disciplines may have the sexiest and perfect body but to them that’s simply not the case.

Recently I had been going through some of my old pictures taken at Boot Camp in the Park and I found one from 2 years ago that was taken while we were practicing bicep curls. I was shirtless and I remember that day, I initially wasn’t too sure about taking my shirt off for the camera (if you know me you’re probably rolling your eyes right now) but it was so hot that I did it anyway but I was still self-conscious. When I recently looked at that picture I realized just how hot my body was at that time. If you’d ask me then however I wouldn’t have agreed with you, if I had not seen that photo I probably still wouldn’t agree with you. 


Body image isn’t always a bad thing, having standards and ideals to give us a goal to shoot for. It’s what drives us, in all aspects of our lives. Be it working hard to get promoted at your job, training for a particular sport or even studying extra hard to get a good grade in school. Training for aesthetics is really no different but like everything else there are dangers involved. Eating disorders, toxic supplements and medications, drug use and even degradation in your physical and mental health including depression, self-esteem, anxiety, self doubt. These can lead to a downward spiral that affects your entire quality of life and although you might have a nice tits and a six-pack, the rest of you is significantly lacking.

It’s all about what’s important to you and what you want to accomplish. There are many body builders and physique competitors that take their aesthetics seriously and succeed very well not only in competition but also recognizing it becomes a toxic influence on their lives.

Wednesday, September 7, 2016

Come Out. Get Fit With Stonewall Fitness.

Looking for more guidance and direction at the gym? Someone who can help you design a workout to maximize each workout at the gym so you can accomplish more than you ever thought possible? Check out Stonewall Fitness. Whether you're just starting out or looking to mix up your current routine, no matter if your gay, lesbian, bisexual, transgender, queer or straight, you can be a part of it.

Thursday, September 1, 2016

Come Out. Get Fit With Stonewall Fitness.

Looking for more guidance and direction at the gym? Someone who can help you design a workout to maximize each workout at the gym so you can accomplish more than you ever thought possible? Check out Stonewall Fitness. Whether you're just starting out or looking to mix up your current routine, no matter if your gay, lesbian, bisexual, transgender, queer or straight, you can be a part of it.

Tuesday, August 23, 2016

Come Out. Get Fit With Stonewall Fitness.

Looking for more guidance and direction at the gym? Someone who can help you design a workout to maximize each workout at the gym so you can accomplish more than you ever thought possible? Check out Stonewall Fitness. Whether you're just starting out or looking to mix up your current routine, no matter if your gay, lesbian, bisexual, transgender, queer or straight, you can be a part of it.

Tuesday, August 16, 2016

Come Out. Get Fit With Stonewall Fitness.

Looking for more guidance and direction at the gym? Someone who can help you design a workout to maximize each workout at the gym so you can accomplish more than you ever thought possible? Check out Stonewall Fitness. Whether you're just starting out or looking to mix up your current routine, no matter if your gay, lesbian, bisexual, transgender, queer or straight, you can be a part of it.

Thursday, August 11, 2016

Stonewall Fitness: Staying Fit While Flying

By David Smith
 
​ Who doesn’t love to travel? The opportunity to explore new places and experience new things; who loves to fly? Well that’s a different story. It’s no doubt flying and dealing with airlines, airports, luggage and people can be quite the stressful experience.

In addition when you’re finally on the plane you’re stuck in a seat that was practically designed for a small child and not capable of moving around. Sitting for extended periods of time has been associated with an increased risk to a number of disease, from heart disease and diabetes to poor posture and back problems. It can even lead to mental disease such as depression and anxiety (as if the flight wasn’t enough) that can quickly turn your trip into a nightmare.

For people who are physically active and exercise regularly, sitting for a long time at the airport or on a long haul flight can be even more difficult. So what do you do to maximize the benefit of physical activity in such a confined environment? Here’s some tips…