Summer Bodies are Made in the Winter

It’s that time of the year again! As we bid farewell to the holiday season and Brooklyn transitions into the crisp winter months, it’s the perfect opportunity to start preparing for the upcoming summer. We all know the saying, “Summer bodies are made in the winter,” and it couldn’t be more true. If you want to feel confident and ready to rock your favorite swimwear when the warmer weather arrives, now is the time to take action.

Living in Brooklyn, we’re lucky to have access to a wide range of fitness options, from gyms to outdoor activities and everything in between. Whether you’re a fitness enthusiast or someone just starting their journey to a healthier lifestyle, there’s something for everyone. So let’s dive into why winter is the ideal time to work on your summer body and the various ways you can make the most of this season.

1. Avoid the Crowds at the Gym

One of the biggest advantages of starting your fitness journey in the winter is the reduced crowd at the gym. As the new year begins, many people make resolutions to get fit, resulting in crowded workout spaces. However, by getting a head start during the winter, you can beat the rush and have more space and equipment available to you. This means less waiting time and more efficient workouts.

2. Set a Solid Foundation

Winter is the perfect time to set a solid foundation for your fitness goals. Whether your objective is to lose weight, build muscle, or improve your overall fitness level, starting in the winter allows you to establish a routine and build healthy habits that will carry you through the rest of the year. By the time summer arrives, you’ll have already put in the groundwork, making it easier to maintain and fine-tune your progress.

3. Stay Active Despite the Weather

Brooklyn winters can be harsh, with snow and chilly temperatures. However, that shouldn’t discourage you from staying active. There are numerous indoor activities and workout options available that will help you stay on track. From indoor cycling classes to dance fitness sessions and yoga studios, you can keep moving even when the weather isn’t ideal. Another great option is to invest in home workout equipment or follow online workout routines that allow you to exercise from the comfort of your own home.

4. Enjoy Winter Sports and Activities

Winter also presents the opportunity to explore a variety of outdoor activities and sports. Whether it’s ice skating in Prospect Park, skiing or snowboarding upstate, or even just going for brisk winter walks, there’s no shortage of ways to keep active while enjoying the beauty of the season. These activities not only provide great exercise but also help keep your workouts interesting and fun.

5. Benefit from Seasonal Produce

Another advantage of winter is the abundance of seasonal produce available. Incorporating fruits and vegetables that are in season into your diet offers a range of health benefits. Citrus fruits like oranges and grapefruits are packed with vitamin C, which boosts your immune system during flu season. Root vegetables such as sweet potatoes and carrots are rich in fiber and essential nutrients. By incorporating these seasonal delights into your meals, you’ll be nourishing your body and giving it the nutrients it needs to support your fitness journey.

6. Get a Boost from Group Fitness Classes

Group fitness classes are a fantastic way to challenge yourself, stay motivated, and bond with like-minded individuals. Winter offers a multitude of options, ranging from high-intensity interval training (HIIT) classes to indoor cycling and yoga. These classes not only provide a great workout but also create a sense of community and support. Exercising with others can be incredibly motivating and make your fitness journey more enjoyable.

7. Focus on Overall Wellness

While physical fitness is essential, it’s also crucial to focus on your overall well-being. Winter provides an opportunity to take a holistic approach to health, incorporating practices such as meditation, mindfulness, and self-care. These practices can help reduce stress, improve sleep quality, and enhance mental clarity, all of which contribute to your overall wellness journey.

Now that you know why winter is the perfect time to work on your summer body, it’s time to take action! Whether you prefer hitting the gym, trying out new activities, or exploring group fitness classes, there are plenty of options available in Brooklyn to help you achieve your goals. Start today, stay consistent, and you’ll be well on your way to rocking that summer body when the warmer days arrive.

So, what are you waiting for? Take advantage of the winter months and make your summer body a reality. Get started on your fitness journey today and discover the incredible benefits of starting early. Remember, summer bodies are made in the winter!

Summer Bodies Made in the Winter

As the cold winter days settle in Brooklyn, it’s easy to find excuses to hibernate indoors, indulge in comfort food, and let our fitness routines slide. But if you want to rock your summer body when the sun finally shines again, now is the time to take action. Contrary to what many believe, getting fit and sculpting your dream physique doesn’t happen overnight. It requires consistency, dedication, and a well-rounded approach. That’s why the winter months are crucial for building the foundation of your summer body.

So, how can you make the most of this winter to achieve your fitness goals? Let’s explore some key strategies that will set you up for success:

1. Commit to a Regular Workout Routine

Consistency is key when it comes to achieving and maintaining a fit body. Use the winter months to establish a regular workout routine that works for you. Whether you prefer hitting the gym, attending fitness classes, or working out at home, find a routine that you enjoy and that aligns with your goals. Remember, it’s not about how much time you spend exercising; it’s about making the most out of the time you have. Aim for at least 150 minutes of moderate-intensity exercise, such as brisk walking or cycling, each week.

2. Set Realistic Goals

It’s essential to set realistic goals that are attainable within the time frame you have. Rather than focusing solely on the number on the scale, consider other parameters such as body measurements, strength, endurance, and overall well-being. Setting short-term and long-term goals will help you stay motivated and measure your progress effectively.

For example, your short-term goal could be to lose a certain percentage of body fat or increase your weightlifting capabilities. Long-term goals may include running a marathon or participating in a specific fitness event. Remember, what matters most is how you feel in your own skin, so set goals that align with your personal desires and aspirations.

3. Dial in on Nutrition

They say abs are made in the kitchen, and it’s true! While regular exercise is vital, proper nutrition plays a significant role in achieving your summer body goals. Use the winter months to educate yourself about healthy eating habits and explore different recipes and meal plans to find what works for you.

Focus on incorporating nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains into your diet. Limit your intake of processed foods, sugary drinks, and unhealthy snacks. Remember, moderation is key, and it’s okay to indulge occasionally, but make sure your overall eating habits support your fitness goals.

4. Stay Hydrated

Drinking plenty of water is essential for overall health and well-being, as well as achieving your fitness goals. During the winter months, it can be easy to overlook hydration since we don’t sweat as much as we do in the summer. But staying adequately hydrated supports your body’s natural processes, helps curb cravings, and aids in proper digestion. Aim to drink at least eight glasses of water per day and adjust your intake based on your activity level.

5. Try New Winter Activities

Winter doesn’t have to be a time to stay indoors and avoid physical activity. Embrace the season by trying new winter activities that can help you stay active and burn calories. Ice skating, skiing, snowboarding, or even building a snowman with your kids are all fun ways to get moving and keep your fitness levels up during the winter months.

6. Seek Professional Guidance

If you’re feeling unsure about how to kickstart your fitness journey or need expert guidance, consider seeking the help of a professional fitness trainer or nutritionist. They can assess your current fitness level, create a personalized plan, and provide the motivation and accountability you need to reach your goals. Plus, working with a professional ensures you’re using the correct form and technique, reducing the risk of injury.

7. Stay Motivated with a Workout Buddy

It’s much easier to stay committed to your fitness routine when you have someone to keep you accountable and share the journey with you. Find a workout buddy, whether it’s a friend, family member, or colleague, and schedule regular workout sessions together. Not only will you have someone to push you and hold you accountable, but it will also make exercising more fun and enjoyable.

8. Take Care of Your Mental Health

Focusing on your physical health is essential, but don’t forget about your mental well-being. The winter months can be challenging, with shorter days and colder temperatures affecting our mood and motivation. Practice self-care activities that promote relaxation, such as meditation, yoga, or spending time in nature. Prioritize sleep, as quality rest plays a crucial role in muscle recovery and overall health.


While the cold winter months in Brooklyn may tempt you to slack off on your fitness goals, remember that true summer bodies are made in the winter. By committing to a regular workout routine, setting realistic goals, dialing in on nutrition, staying hydrated, trying new winter activities, seeking professional guidance, staying motivated with a workout buddy, and taking care of your mental health, you’ll be on track to achieve the summer body you desire.

So, don’t let this winter go to waste; use it as an opportunity to lay the groundwork for your best summer yet. Start now, stay consistent, and embrace the journey. Your future summer self will thank you!

Summer Bodies are Made in the Winter. Train Like it’s Beach Season Now.

Summer in Brooklyn means beautiful sunny days spent at the beach, picnics in the park, and outdoor activities galore. But are you ready to embrace the season with confidence and feel great in your own skin? The key to achieving your dream summer body starts now, in the winter. It may seem counterintuitive, but the winter months are the perfect time to kickstart your fitness routine and train like it’s beach season already. By starting early, you’ll have plenty of time to build strength, tone your body, and shed those extra pounds before summer arrives. So, let’s dive in and explore why winter is the ideal time to work towards your summer fitness goals.

1. Take advantage of the off-season

One advantage of training during the winter is that the gyms are often less crowded. With holiday festivities behind us, many people put their fitness goals on hold, leaving you with smaller class sizes and more availability for personal training sessions. This means you can enjoy a quieter gym environment, have more space to workout, and receive personalized attention from trainers. So, make the most of the off-season and take advantage of this opportunity to focus on yourself without dealing with the summer fitness rush.

2. Build a solid foundation

Training during the winter allows you to build a strong foundation before the summer months. This is crucial because when summer rolls around, you’ll naturally be more active and engage in outdoor activities that require strength, endurance, and agility. By starting now, you can gradually increase your fitness level, improve your cardiovascular health, and build lean muscle mass. Strengthening your core, improving your flexibility, and increasing your overall fitness will not only enhance your performance during summer activities but also reduce the risk of injuries.

3. Set realistic and achievable goals

Setting goals is an essential part of any fitness journey. By beginning your training in the winter, you allow yourself ample time to set realistic and achievable goals. Whether it’s losing a specific amount of weight, improving your running speed, or sculpting a certain body part, starting early gives you the advantage of time. This means you can take a slower and more sustainable approach to your fitness routine, avoiding crash diets and extreme workouts. Slow and steady wins the race, and by setting realistic goals, you’ll be more likely to achieve them without risking your health.

4. Stay motivated during the colder months

It’s no secret that the colder months can often affect our motivation to stay active. The thought of going for a run or heading to the gym when it’s freezing outside may not seem very appealing. However, by committing to a fitness routine during the winter, you can combat the winter blues and keep your motivation levels high. Regular exercise releases endorphins, which boost your mood and reduce stress, helping you fight off the winter doldrums. Plus, knowing that summer is just around the corner can serve as a powerful motivator to stick to your fitness goals.

5. Embrace the mindset of long-term health

By starting your summer body journey in the winter, you’re not just working towards a temporary change. Instead, you’re embracing a lifestyle that promotes long-term health and wellness. Use this time to explore different types of workouts, find activities you genuinely enjoy, and develop healthy habits that will extend well beyond summer. Remember, fitness is a journey, and by starting early, you’re giving yourself the opportunity to make lasting changes that will benefit you all year round.

Final Thoughts

As the saying goes, “Summer bodies are made in the winter.” Making the commitment to train like it’s beach season now will set you up for success when summer arrives. The winter months provide the perfect opportunity to take advantage of the off-season, build a solid foundation, set realistic goals, stay motivated, and embrace the mindset of long-term health. So, don’t wait until summer is upon us to start working towards your dream summer body. Begin your fitness journey today, and you’ll thank yourself come beach season!

Are you ready to kickstart your summer body journey? Embrace the winter months and train like it’s beach season already. Join our gym in Brooklyn and let our expert trainers guide you towards achieving your fitness goals. Don’t wait for the new year or for the warmer weather – start now, and you’ll be amazed at the progress you can make. Contact us today to take the first step towards your dream summer body. Remember, summer bodies are made in the winter!

💚 5 Ways to a Successful New Year’s Resolution

It’s that time of year again! The clock strikes midnight, and we bid farewell to another year while eagerly ushering in a fresh start. As we set our sights on the year ahead, many of us in Brooklyn are making New Year’s resolutions. Whether it’s shedding those extra pounds, adopting a healthier lifestyle, or simply becoming the best version of ourselves, New Year’s resolutions are a tradition that give us hope and motivation to make positive changes.

While setting resolutions is easy, sticking to them can be a bit more challenging. We’ve all been there – full of enthusiasm in January, only to find ourselves back to our old habits by February. But fear not! This year, we’ve got you covered with 5 foolproof ways to help you stay on track and achieve your New Year’s resolutions.

1. Set SMART Goals

When it comes to setting resolutions, it’s important to be specific, measurable, attainable, relevant, and time-bound. In other words, set SMART goals! Instead of saying, “I want to lose weight,” try setting a goal like, “I want to lose 10 pounds in 3 months by exercising three times a week and following a balanced diet.” By setting clear objectives, you’ll have a roadmap to follow and a way to track your progress. Plus, the satisfaction of achieving each milestone along the way will keep you motivated.

2. Make a Plan and Break It Down

It’s one thing to have a goal, but it’s another thing to have a plan. Break down your resolution into smaller, actionable steps. For example, if your resolution is to run a marathon, start by creating a training schedule that gradually builds up your mileage. By taking small steps and making incremental progress, you’ll avoid feeling overwhelmed and increase your chances of success. Remember, Rome wasn’t built in a day, and neither are New Year’s resolutions!

3. Find an Accountability Buddy

We all know that it’s easier to stick to our goals when we have someone cheering us on. Find a friend or family member who shares a similar resolution and become each other’s accountability buddy. Whether it’s hitting the gym together, cooking healthy meals, or checking in on each other’s progress, having a support system can make all the difference. Plus, it’s more fun to work towards your goals with a partner in crime!

4. Celebrate Small Wins

Big resolutions can sometimes feel overwhelming, but every journey begins with a single step. Celebrate the small wins along the way, no matter how insignificant they may seem. Did you resist that tempting slice of pizza? Give yourself a pat on the back! Did you complete a week of consistent workouts? Treat yourself to a massage! By acknowledging and celebrating your progress, you’ll stay motivated and more likely to stay on track to achieve your ultimate goal.

5. Don’t Be Too Hard on Yourself

Remember, we’re all human, and setbacks are an inevitable part of any journey. If you slip up or have a bad day, don’t beat yourself up about it. Instead, dust yourself off and get back on track. One bad day doesn’t define your progress. Practice self-compassion and keep moving forward. After all, it’s the effort and commitment you put into your resolution that matters most.

So, Brooklynites, let’s make this year our best one yet! Set those SMART goals, make a plan, find an accountability buddy, celebrate your wins, and be kind to yourself. With these 5 foolproof ways to a successful New Year’s resolution, you’ll be well on your way to achieving your dreams and creating positive, lasting change in your life. Cheers to a healthier, happier you in the year ahead!

WOD 4.11

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WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run


  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles


  1.  10-9-8-7-6-5-4-3-2-1




  1.  12 minute amrap

200m run

15 squats

15 push-ups


  1.  7 min burpees


  1.   4 rounds

20 squats

15 push-ups

1 v-ups


  1.  4 rounds

1 min each

Shuttle run



1 min rest at the end of each round



  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups


  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees


Looking forward to cooler weather and sweatpants,