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Punk Rope Makes “Best Workout List” for NYC

Punk Rope Makes "Best Workout List" for NYC

We’re thrilled that Gothamist, the blog that covers all things New York, chose us for their list of best workouts in New York City that you’re not likely to find at your gym. Hopefully the secret is out and more gyms will consider adding Punk Rope to their group exercise schedule. Click here to read the article in Gothamist.

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Happy Birthday Elvis & Bowie

Happy Birthday Elvis & Bowie

Ziggy Stardust | David Bowie
Suffragette City | David Bowie
Blue Suede Shoes | Elvis Presley
Long Legged Girl | Elvis Presley
Hang On to Yourself | David Bowie
Hard Headed Woman | Elvis Presley
John, I’m Only Dancing | David Bowie
Rip It Up | Elvis Presley
A Big Hunk O’ Love | Elvis Presley
The Jean Genie | David Bowie
Hound Dog | Elvis Presley
Jailhouse Rock | Elvis Presley
Changes | David Bowie
Space Oddity | David Bowie

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Workout of the Week 12-31-13

4 sets @ 24 sec + 16 sec recovery for exercises 1-6
Squat Thrust Assessment (60s)
Partner band resisted forward running around cone (2 x 45s)
Transverse Lunge (90s)
Staggered push-ups (4 x 20s)
Swimmers (3 x 30s)
Plank w/ Leg Raised (8 x 10s)
Criss Cross (2 x 30s)
Specific Warm-Up
1. Fast feet & drop
2. Bell jump
3. Lateral High Knees
4. Star Jumps
5. Break Dance
6. Surfing Squat Jumps

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Happy New Year!

Happy New Year!

Reason to Toast | The Mighty Mighty Bosstones
Dancing With Myself | Billy Idol & Generation X
Rock Around the Clock | Bill Haley & His Comets
Tomorrow | Me First & The Gimme Gimmes
Midnight Hour | The Toasters
Drunks | The Gits
11:59 | Blondie
Happy Days Are Here Again | Guy Lombardo
Party Til the Break of Dawn | The Eyeliners
Better Things | The Bouncing Souls
The Final Countdown | Various Artists
Auld Lang Syne | The Red Hot Chilli Pipers
1999 | Prince
The New Year | Death Cab for Cutie

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Fat Loss Contest Returns to Williamsburg

Fat Loss Contest Returns to Williamsburg

Back by popular demand!! It’s the Lose to Win Fit Challenge brought to you by Kate Buenaflor and Mike Camarra.

There are only 3 requirements to participate:
1 – Pay the $40 entry fee.
2 – Participate in the first weigh-in
3 – Participate in the final weigh-in

DETAILS
- This is a 60 day competition.
- The first weigh-in will be on Saturday, January 11 from 1pm-3pm. The final weigh-in is Saturday, March 8 from 1pm-3pm. If you want to participate, but cannot make the first/last weigh-in, an earlier date can be arranged.
- There are 3 categories: Male BF % loss, Female BF % loss, and overall WEIGHT loss. Each category will have a cash prize. The more people who compete, the bigger the prize.
- You win the BF% loss contest by losing the greatest percent of your body fat. For example, if you are starting at 20% BF and drop to 10% BF, you have lost 50 percent of your BF and score 50 (that’s really good).
- Body Fat % will be measured with a special scale.
- Weigh-ins will take at Betz Method at 8 Berry Street, Brooklyn, NY 11211
- Betz Method is offering a free class to all non-member competitors. Beginner classes are at 8pm on Wednesdays and 10am on Saturdays.
- Click here to RSVP to the event on Facebook

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Eating Slowly and Only Until Satisfied

This post is an excerpt from The High Performance Handbook Nutrition Guide, written by Precision Nutrition’s Brian St. Pierre. The post appeared on Eric Cressy’s blog, which we highly recommend.

Many of us eat far too quickly.  And, at each meal we expect to eat to the point of fullness.  Unfortunately, eating in this manner – quickly and until full – will always present challenges to your performance, health, and body composition goals.  This is true even if you eat the right foods (though eating mostly whole, minimally processed foods makes it much easier to tune into these powerful appetite cues).

Learning to tune into and follow your hunger and fullness cues will be paramount to your long-term success.  It will teach you to slow down, to listen to your body and its needs and to stop eating when you are satisfied, not full.  This is actually one of the most important skills you need to build for long-term nutrition success.

Why is this so?  It takes about 20 minutes for our satiety mechanisms to work.  What this means is that the signal from our gut takes time to get to our brain.  So, if you eat quickly, it is more than likely that you will eat far more in that 20-minute window than you need, and before your brain can tell you that you have eaten enough.  Regardless of food quality and macronutrient composition, over-eating is over-eating.  Unless you are trying to gain weight, learning this skill is critical (and even then it is still critical, because you won’t be trying to gain weight forever).

An excellent goal is to aim for about 15-20 minutes per meal, at a minimum.  If this is too big of a change for you, simply aim to take a little longer for now, slowly stretching out your meals until you are able to reach that 15-20 minute mark.

To do this, simply utilize the following strategies:

• take a seat when you eat
• turn off the TV and eliminate distractions (though some light reading can be okay)
• take smaller bites
• chew your food more completely
• put your fork down after every few bites
• drink some water
• share some witty banter with your dining partner(s)

Slowing down your eating will help in many capacities.  When you eat slowly, you tend to eat fewer calories with each meal (because your brain has time to tell you enough has been eaten), drink more water (improving hydration status and health), improve digestion (because it starts in the mouth), and tune into your hunger and fullness cues more effectively.
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Punk Rope Christmas, Pt II

Punk Rope Christmas, Pt II

Run Rudolph Run | Keith Richards / Toots & The Maytals
Merry Jingle | Backstreet Girls
Sleigh Bell Rock | Three Aces & A Joker
Dance of the Sugarplum Fairies | The Vandals
Oi to the World | No Doubt
Don’t Believe In Christmas | Smash Mouth
Wizards In Winter | Trans-Siberian Orchestra
You’re A Mean One Mr. Grinch | Whirling Dervishes
Hurray for Santa Claus | Fleshtones
Little Drummer Boy | Die Roten Rosen
Santa Claus Is Coming to Town | Sugarcult
Silent Night | The Dickies
Christmas | Joey Ramone
The Christmas Wish | Kermit the Frog

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Beastanetics Workout of the Week

(exercises 1-6: 4 sets @ 23 sec + 17 sec recovery)
Frog Squat Assessment (60s)
Hot Potato (60s)
Resistance band standing 2-arm partner row (2 x 30s; 10s rec)
Alternating Reverse Lunge (90s)
Super Plank (4 x 20s; 20s rec)
Maidenhead (3 x 30s; 10s rec)
Side Plank (4 x 30s; 10s rec)
Single Leg Stretch (2 x 30s; 10s rec)
1. High knees & drop
2. Ski Jump
3. Side step & Touch
4. Butt Kickers
5. Plank Jacks
6. Squat Jump Jacks

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It’s a Punk Rope Christmas, Vol 1

It's a Punk Rope Christmas, Vol 1

What Christmas Means to Me | Stevie Wonder
Run, Run Rudolph | The Humpers
Merry Christmas | The Ramones
Nutcracker Suite, Op.71a: Russian Dance | Wiener Philharmoniker & James Levine
This Time Of Year | The Mighty Mighty Bosstones
Deck The Halls | Metal Mike Alison & Julia
Snoopy’s Christmas | Smash Mouth
Ihr Kinderlein Kommet | Die Roten Rosen
Winter Wonderland | August Burns Red
Father Christmas | The Kinks
Santa Bring My Baby Back | Frantic Flintstones
White Christmas | Stiff Little Fingers
2000 Miles | The Pretenders
Fairytale of New York | Pogues

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Pushing the Envelope

Pushing the Envelope

Working out at a high intensity can be frightening, especially for those who have never done it before. Beast, Jeff Wood, describes Beastanetics as that “near death experience we do twice a week.” And that’s not an exaggeration. But Jeff knows his body well enough and is smart enough to stay within a “safe” zone. I wasn’t so smart last year when I attempted CrossFit and was rewarded with rhabdomyolysis, a potentially fatal condition caused by extreme overtraining. I should have known better, but got caught up in the competitive atmosphere. While Shana and I are not interested in creating an ultra-competitive environment in Beastanetics, we do know that for you to achieve certain fitness goals you have to be willing to set aside a few longstanding fears and tolerate “temporary discomfort.” Yes, your heart will beat very quickly for a short period of time. Yes, you might feel like you’re on the verge of vomiting. And yes, you might be sore for a couple of days after a tough workout. But over time your body will adapt and the unpleasant feelings will subside to a large degree. You will also gain an enormous boost in confidence, which will carry over from Beast to other areas of your life.

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