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What is LIFW? By David Maldonado

What is LIFW? By David Maldonado

What is Long Island Fitness and Wellness (LIFW) ? An elevator pitch is a brief, persuasive speech that you use to spark interest in what your organization is or does.  You can also use an elevator pitch to create interest in a project, idea or product – or in yourself.  A good elevator pitch should…

The Body Part 4: Body Image by Richard Drake

The Body Part 4: Body Image by Richard Drake

“I think there’s so much emphasis on body image and results and outcome, but really what you should be after is to be healthy and to feel good about yourself.” -Abby Wambach Body image – it is a thought that we all must come to pass each time we look into the mirror. How do…

Negative Calorie Foods: The Ultimate List

Negative Calorie Foods: The Ultimate List

(Sometimes a reader will email me a question that needs a full article to answer properly, and sometimes it’s an answer I think many people will benefit from hearing. This is one of those times.) QUESTION: I recently came across the concept of negative calorie foods (a food that supposedly burns more calories during digestion…

4 Science-Backed Ways to Motivate Yourself to Work Out

4 Science-Backed Ways to Motivate Yourself to Work Out

Are you looking to make your occasional strength class or Sunday spin session a regular ritual? Many casual exercisers want to sweat more often, but they struggle with finding the workout motivation to make fitness a part of their daily routine. Conventional wisdom hasn’t been particularly helpful in figuring out how to get in the…

The Soul Part 3: Richard Drake

The Soul Part 3: Richard Drake

“In my deepest troubles, I frequently would wrench myself from the persons around me and retire to some secluded part of our noble forests.” -John James Audubon The power of seclusion and the forest…today we discuss an aspect of the soul.  Piggybacking off last week’s post of stress in the mind – I have read…

Top 10 reasons why moms should exercise

Top 10 reasons why moms should exercise   There are LOTS of reasons for exercising, but for busy, stressed moms, here are 10 top reasons why you need make it a priority and fit it into your schedule.   1. Exercise helps you de-stress 2. Exercise will make you feel stronger and more confident 3….

Goal Setting: The First Step to Success

Goal Setting: The First Step to Success

Article by: http://www.jtsstrength.com/ GOAL-SETTING: THE FIRST STEP TO SUCCESS GOAL-SETTING IS THE FIRST STEP IN CREATING YOUR SUCCESS.     Everyone, even kids, dream of what it would be like to be at the top of his/her profession: the top athlete, the top coach, the top doctor, the top actor, the top entrepreneur, etc.  The difference…

Healthy and Quick?  Thats right a few tips to speed up those healthy meals

Healthy and Quick? Thats right a few tips to speed up those healthy meals

Tips for an easy/healthy meal when you are on the go or just too tired to channel your inner Julia Child. Below are some quick tips on how to build a healthy compliant meal without the hassle of cooking and preparing. #1. Frozen veggies By the time you pick up a fresh vegetable/fruit at the…

Why should I sign up for Personal Training?

Why should I sign up for Personal Training?

Find Your Why and Find Your Way Jodi Klass   You visit a gym and sign up for a free two-week trial or you buy a series of personal training sessions. You go on a diet because your friend said it worked for her. Year after year you try different things to address areas requiring…

The Body:  Part 3

The Body: Part 3

The Body: Part 3 Richard Drake “Just remember, once you’re over the hill you begin to pick up speed.” Arthur Schopenhauer   Getting up and above the dreaded hill – the all too scary point of no return that plagues us young folk and may feel like a reality to many older readers. We often…

10 Ways to Speed Recovery in the Gym

10 Ways to Speed Recovery in the Gym

10 Ways to Speed Recovery By Lynda Wallenfels, Ultrafit Certified Coach   Spring is the time of year when many athletes ramp up their training in order to prepare for races and events. However, as workouts get longer and harder, many of us forget the role that recovery can play in achieving our goals. Everyone…

Top Ten Health Benefits of H.I.I.T. Training

Top Ten Health Benefits of H.I.I.T. Training

It is probably no secret to anyone at the gym that we are fans of HIIT workouts. So what’s so great about High Intensity Interval Training? This article sums it up pretty nicely. See you at the gym! The TEN HEALTH BENEFITS OF HIIT TRAINING by HealthRevolution.com     Helps build endurance- High intensity training…

Eccentric Training and Sports Performance

Eccentric Training and Sports Performance

Effects of Eccentric Training on Sports Performance   Every kid wants to “break someone’s ankles” meaning make a cut and the defender falls down. Athletes like Adrian Peterson, Steph Curry, and Lionel Messi are always making defenders look silly with their unbelievable cuts and moves. Yes, they are all very gifted athletes, but there is…

Hacking Workout Nutrition Part II: Nutrient Timing and Supplements

Hacking Workout Nutrition Part II: Nutrient Timing and Supplements

Hacking Workout Nutrition Part II: Nutrient Timing and Supplements Maria Schweitzer Nutrition is tricky, it’s a lot harder than exercise. Let’s say you exercise about five hours a week and you spend about 30­60 minutes preparing and eating each meal, this means you spend about 20 hours a week thinking, making, and eating food. That’s a lot of time and effort that needs to be put into building and maintaining a sound diet, which is why I recommend reading Hacking Workout Nutrition Part I before diving into this article. For those who did read the article and for the past two weeks have been working on a strong foundation, or maybe you already had one, you’re in for a nutritious treat. What to Eat Before a Workout: Pre workout nutrition is simple but important. It will help you sustain energy, boost performance, hydrate, preserve muscle mass, and speed recovery. Remember last week’s article? You are going to do exactly that. Within three hours before your workout, make sure you get a well balanced meal containing protein, vegetables, carbohydrates and healthy fats. If you’re strapped for time and only have about 0­60 minutes before a training session to squeeze in a meal, I would recommend a super shake. Whats a super shake? It’s got all the goodies you’d get in a regular meal, just blended up and sucked through a straw (I don’t mean putting 4 oz of chicken in a blender, but if that’s what you like, then go for it, otherwise I’d recommend a protein powder). What to Eat During A Workout: Hydration is one of the most important things you can do while training, and it’s important to not rely on how thirsty you are to determine how much water you may need. For training that is under two hours, water is going to be your best bet. If you are going to be training longer than two hours, consuming protein and carbohydrates in either liquid, gel or solid food, could be what you need in order to sustain energy, build muscle, and aid in recovery. You can also add BCAA’s to your water to help keep you hydrated, as well as provide some quick energy, help manage body fat, maintain muscle mass, and regulate glucose/insulin balance. What to Eat Post Workout: Carbohydrate timing is a great option for those looking to cut fat while not completely depriving yourself of all your favorite foods. Up to 3 hours post workout is the best time to consume starchy carbohydrates. This is because after a hard workout, insulin will be under your control, and the body will function better. So when you build your plate or your shake after a hard session at the gym, don’t be afraid to add starchy carbs such as sprouted grain breads, corn, sprouted grain pasta, yams/sweet potatoes, quinoa, amaranth, oats, and long grain rices to your meal. Now… before you start chowing down on the carbs, don’t forget about portions. You’ll still need to stay in a caloric deficit if you’re trying to lose weight, and it’s easy to let our eyes become bigger than our stomachs (or goals) and indulge in half a loaf of italian bread because it’s post workout and you deserve it. I’m sure you deserve it, but you also deserve to not let all your hard work go to waste. So… portion out your starchy carbs and treat yourself to a meal filled with proteins, vegetables, and healthy fats, with a starchy carb of your choice on the side and don’t forget to drink more water!

What are you looking for?

What are you looking for?

What Are You Looking For? Jodi Klass   We are always looking for that one workout that’s going to make the changes we’ve been hoping for OR we feel like what we’ve been doing lately isn’t working. Let me help you. Call off the search. Stop looking. There is no perfect workout. That’s right…nothing is…

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Commack, NY, 11725

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