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10% OFF 10 CLASSES at AS ONE FITNESS

 

 

 

It’s Cyber Monday and As One wants you to save on your gains!

Give yourself the greatest gift you can have – health and fitness. For today only, get 10% off a 10 pack of classes. 

Here’s what you get when you sign up for AS ONE: 
– Over 45+ a week to choose from  
– Personal Trainer attention in a group atmosphere (with classes never being more than 16 people)
– A consultation with the AS ONE coaches on fitness goals and how to reach them through the AS ONE program
– An inviting community of fit, upbeat New Yorkers who will motivate you when you need a push
– A calendar of physical events like Spartan Race and Civilian Military Combine that will keep you always working towards a goal

Here’s how to sign up: 

1. Click here
2. Click on the ONLINE STORE tab on the far right (see picture below)
3. Select GROUP FITNESS from the drop down

 

 

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4. Scroll to the bottom and select 10 PACK (see picture below)
5. Use the code 10OFF10 to receive 10% off this 10 pack of classes! 

 

Looking for 10% off a yearly membership? Get it HERE.  

10% off Yearly As One Fitness Membership

 

 

 

It’s Cyber Monday and As One wants you to save on your gains!

Give yourself the greatest gift you can have – health and fitness – for 10% off when you sign up for the As One Yearly Program today. 

Here’s what you get when you sign up for the year today: 
– 365 days of unlimited AS ONE classes (with over 45+ a week to choose from)  
– Personal Trainer attention in a group atmosphere (with classes never being more than 16 people)
– A consultation with the AS ONE coaches on fitness goals and how to reach them through the AS ONE program
– An inviting community of fit, upbeat New Yorkers who will motivate you when you need a push
– A calendar of physical events like Spartan Race and Civilian Military Combine that will keep you always working towards a goal

Here’s how to sign up: 

1. Click here
2. Click on the ONLINE STORE tab on the far right (see picture below)
3. Select GROUP FITNESS from the drop down

 

 

Screen Shot 2014-12-01 at 1.00.04 PM

 

4. Scroll to the bottom and select YEARLY PLAN UPFRONT (see picture below)
5. The 10% discount has already been applied, saving you over $230 dollars on your membership. 


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Looking for 10% off a 10 pack of classes? Get it here. 

New York City Gym Offers Free Class To Voters

New York City Gym Offers Free Class To Voters

On November 4th, American citizens cast their vote in mid-term elections to decide who will represent them in offices across the country.

This is our civic duty. 

AS ONE wants to give those people a chiseled booty. 

We’re proud to announce the #ExerciseYourVote campaign. 

For the next week, AS ONE Fitness, a high intensity gym on the Upper West Side of New York, is offering a free class to anyone who had their vote heard at the ballot box. 

To redeem a free 30 minute or hour-long class, New Yorkers need only tweet or instagram a photo of their “I Voted” sticker or picture from a polling location with the hashtag #ExerciseYourVote

One model citizen will be selected to receive a year long membership to AS ONE. Watch this video to see the 1,000 calorie burn that awaits the proud folks who have their voices heard:  

We need a well-informed electorate. But we also need a healthy electorate! So #ExerciseYourVote and do both at the same time! 

Learn more about AS ONE

*Campaign ends Nov. 7th at 6pm EST. No purchase necessary, only the completion of your duty as a red-blooded American! YEEHAW! 

Burpee Calculator: What it Takes to Burn One Piece of Fun Size Candy

Burpee Calculator: What it Takes to Burn One Piece of Fun Size Candy

Don’t lay a finger on that Butterfinger, lest you wish to do a LOT of burpees!

Listen, we’re not saying to not eat candy – it’s devilishly delicious! But the average American will consume 3.4 pounds of candy during the Halloween season. As with everything action in the universe, there must be an equal or opposite reaction. In the case of candy, that reaction is burpees, to which almost all people are opposed! 

Below is a chart that calculates the equivalent numbers of burpees a person must perform in order to burn off a fun size piece of candy. We repeat: these are fun size portions!  

1 Treat (Fun Size)Calories# of Burpees for a 140 lbs Person# of Burpees for a 180 lbs Person
Butterfinger1009069
Peanut M&M's 9383

65
Almond Joy918163
M&M's 908162
Babe Ruth857659
Reese's Peanut Butter Cup 807255
Skittles807255
Milky Way 766853
Kit Kat736551
Snickers726450
Dots706348
Hershey's Bar66.76046
3 Musketeers63.35744
Nestle Crunch 51.34635
Nerds504534
Peppermint Pattie474232
Milk Duds403627
SweeTarts1097

If you prefer your candy in super fun (read: traditional) size quantities, most are 200 calories, resulting in 180 and 140 burpees respective to the two above weight categories. 

If you’re a masochist and want to see how long you’ll be stuck in burpee purgatory for all your meals, use this handy chart to calculate (prepared by Dr. Jeff Godin): 

Energy Expenditure During Burpee (kcals/burpees)

Weight (lbs) 120130140150160170180190200
kcals per Burpee.951.031.111.191.271.351.431.511.59

Not all is lost. While doing burpee after burpee will burn off these treats, there are much more enjoyable ways of getting your exercise. AS ONE Fitness focuses on dynamic, high intensity training in a community atmosphere. Every workout completely tests your entire body, increasing strength and stamina while never getting boring. Burn up to 1,000 calories in a class. The best thing: your first class is on us

Come experience the AS ONE Effect at our Upper West Side location for free. If not, there’s always burpees!

Dear New York Times: Your 7 Minute Workout is a Joke

Dear New York Times: Your 7 Minute Workout is a Joke

(*This is an OP-ED by AS ONE Co-Founder, Mark Merchant. If you want to cut to the chase, come get your first class free and see what a REAL workout looks like!)

A New York Times entitled, “The Advanced 7-Minute Workout” – a follow up to the frightening popular  “The Scientific 7-Minute Workout” – has been making the digital rounds. 

And it’s doing more harm than good. 

Seven Minute Workout? Yeah, that's called a "Warm Up"!
Seven Minute Workout? Yeah, that’s called a “Warm Up”!

Listen, I don’t care what anyone says – 7 minutes would be, at best a maintenance workout.  Let me explain.

 
An unfit person will benefit for a given period of adaptation of probably 4-6 weeks and improve in general categories of health and fitness.  Do nothing, then do something you will improve – that goes for any program.
 
Average fitness person, implies individual has a routine and some levels of fitness.  Exercises are demanding and will stimulate improvement due to increase in intensity.  But peaks in again a 4-6 week period.
 
Advanced fitness enthusiast,  program maintains current fitness level, might have ” moments of brilliance” where able to perform more reps, etc. but not enough stimulus to raise the bar.
 
So, comes down to threshold of adaptation for desired goals.  Purpose is to attain highest level of fitness and corresponding health benefits ( cardiovascular, neuro/endocrine, and metabolic system health) to counteract lifestyle ( mental, physical, emotional) and aging effects with minimum effective dose.
 
That my friends, is a program that intensely ( measured in maximal output for period of training) trains the body at a minimum of 4 days per week and a max of 6/7 days per week for a duration of 20-45 minutes.  Enough stimulus, intense exercise for crossing threshold of adaptation and therefore requisite metabolic changes to elicit improve above systems.
 
– Mark Merchant, AS ONE Co-Founder & Coach 
Obstacle Course Race Training With As One Fitness

Obstacle Course Race Training With As One Fitness

Obstacle Course Races such as Spartan Race, Tough Mudder and Civilian Military Combine are hugely popular right now. And AS ONE is on board! Our well-rounded, intense training is the perfect way to prepare for these types of muscle-taxing events.

Coach George with the team of AS ONE members after completing the brutal 2014 Spartan Race Beast (15+ miles, 30+ obstacles, 6,500 feet elevation change).
Coach George with the team of AS ONE members after completing the brutal 2014 Spartan Race Beast (15+ miles, 30+ obstacles, 6,500 feet elevation change).

To prove that point, AS ONE assembles teams to tackle all sorts of obstacle course races, such as the 15+ mile, 30+ obstacle Spartan Race Beast in Killington Vermont. With over 6,500 feet in elevation change and obstacles that test every muscle group, proper training is everything. 

AS ONE will prepare you. Our hour long sessions not only burn through calories but they prepare your entire body for peak performance. 

Are you signed up to run an obstacle course? Want to become part of a team and train together? Come check out AS ONE and join our growing community of mud-loving athletes! Experience the AS ONE effect for 8 weeks and you’ll see a massive change not only in your appearance but in your energy, mood and strength.  Sign up here and receive your first class free! 

What types of obstacles will you be prepared for with the AS ONE Obstacle Team? Check out some of the action: 

Rope Climb. You'll need mountains of arm, back and hand strength. Luckily, our workouts are chaulk full of that.
Rope Climb. You’ll need mountains of arm, back and hand strength. Luckily, our workouts are chaulk full of that.
Tire Flipping. This requires serious leg and back strength. Our AS ONE Coaches drill you with squat variations that are both safe and effective.
Tire Flipping. This requires serious leg and back strength. Our AS ONE Coaches drill you with squat variations that are both safe and effective.

Vertical Walls. AS ONE Focuses on building your arm, shoulder and back strength using functional fitness.
Vertical Walls. AS ONE Focuses on building your arm, shoulder and back strength using functional fitness.

Stone Carry: Because who didn't want to be Magnus Ver Magnusson when you were younger?  Mark and George will pummel you with enough sand bags to build a beach!
Stone Carry: Because who didn’t want to be Magnus Ver Magnusson when you were younger? Mark and George will pummel you with enough sand bags to build a beach!
Team Work. As our name implies, AS ONE is all about working as a unit. Every class is no larger than 16 athletes all moving as a unit. Everyone has their own goals but we operate as a team, drawing strength from one another and pushing ourselves to give 110%.
Team Work. As our name implies, AS ONE is all about working as a unit. Every class is no larger than 16 athletes all moving as a unit. Everyone has their own goals but we operate as a team, drawing strength from one another and pushing ourselves to give 110%.

Fun. If you're not smiling, it's not working. AS ONE classes may kick your ass, but it hurts so good!

Fun. If you’re not smiling, it’s not working. Our workouts change every week so you never feel stale. AS ONE classes may kick your ass, but it hurts so good!

Sprinting. You'll need both leg strength, endurance and a strong core to keep moving through miles of varied terrain.
Sprinting. You’ll need both leg strength, endurance and a strong core to keep moving through miles of varied terrain.
Don't think you can do an obstacle course race? Tell that to triple amputee Marine Todd Love, who completed the Spartan Race Sprint in Altanta this year. Your excuse is now invalid!
Don’t think you can do an obstacle course race? Tell that to triple amputee Marine Todd Love, who completed the Spartan Race Sprint in Altanta this year. Your excuse is now invalid!

Join the AS ONE Obstacle Team and experience the AS ONE effect for yourself. Sign up now and get your first class free

10 Timeless Fitness Laws – We Agree!!

It is funny how things work…. It’s the nature of the beast, see something that people must and want to do, try to make money at it and in the process take people further away from achieving their goals! That has happened to the fitness industry. We need exercise, the body demands it or else age prematurely and poorly, but there are so many errant takes on every aspect of fitness and nutrition so that people can become celebs or make a buck, we can’t see the forest for the trees.
Here is another refreshing article that wades through the BS and tells it like it is. Just like what we try and say at As One! Read this and pat yourself on the back for subscribing to the tried and true!!!!

Copy below to your browser.

http://www.outsideonline.com/fitness/bodywork/the-fit-list/10-Timeless-Fitness-Laws.html

What To Do When Summer Gets In The Way Of Training!

It happens, nice weather, more activity and social gatherings. The next thing you know, you start missing your workouts! So, what do you do??

Actually, it is quite easy. When summer hits, your activity level automatically goes up. SO take advantage, and hit everything quickly. Perfect remedy…As One EXPRESSO!

Here is an example of our Expresso to take with you anywhere. Jack your metabolism with a short intense program!

Warm up with 20 jumping Jacks, 5 burpees for 3 rounds:

then:
Squats
Pushups
Rower Situps
Burpees
Step Back Lunge
Plank Walks
Squat Jumps

(wait, have you done these exercises before?!)

Perform 15 reps of each, then do 12 reps of each, then 9 reps of each, then 6 reps of each, then 3 reps of each.

Rest for 1 minute and then reverse the number order. You should be done in 10-15 minutes or however long it takes and be completely energized!

Simple, Effective, Established

Simple, Effective, Established

This article came down the pipe, and I found it a breath of fresh air. As One has as one of its cornerstone tenets, Keep It Simple. The reason for that is we understand the human body by nature is highly adaptable. Give it a stimulus and it will adapt and adjust. But the trick is in the stimulus, which is another word for intensity. Our analogy is the roof of a dome – if there is enough air inside the dome, the roof stays up. Likewise with fitness, your fitness is the dome roof – enough exercise at high enough intensity and your fitness stays up and improves. Now, how much intensity?? That is the overload principle he discusses, a simple way to measure is always try and do more, it is that easy! If you did 10 squats in a minute, the next time do 11, etc. The point is to always keep working your hardest, have one more positive chat than negative, whatever it takes to convince yourself to keep working intensely and striving to move forward!

Here is our plan:
1. show up
2. work out with friends
3. go for it!!
4. rest and do it again.

See you soon!

 

Chat with “The Lake”

Chat with “The Lake”

Meet instructor Adam Lake.

 We all fall into our routines – even though that’s really the worst sabotage to our own fitness. If you’re a weekday work-out-er, even if you come early some days and at the end of day on others, you might not know there’s an instructor named Adam. We set an alarm clock last Saturday to meet this weekend wonder, and started the weekend off on a sweaty note.

 How did you discover As1:

I coached with George – when I was training for my first Ironman. It was his second, my first and he was one of the team coaches. And a friendship started there.

 How long have you been teaching here:

I’ve been here three years. I’m an NYC firefighter, down at Ladder 5 in Greenwich Village, and I’m also a PT instructor at the fire academy.

 Can you get any of your “brothers” to do these workouts?

Sometimes – there are a couple who do, but most of our guys live in Staten Island, so anything above 14th street scares them, but I do get a few of them to come in pretty regularly.

 What’s your favorite workout?

One of the worst workouts that I love the most is the 90-60-30, which is 90 seconds of cardio then 60 seconds of complex moves (like squats and lifts with a sandbag) followed by 30 seconds of burpees. Do that trio non-stop for 5 rounds, and then do it again rotating machines and exercises. I try to do that once every two weeks.

 Are you always still sore after that?

Yes, always. Because no matter what, it’s never easy. As you get stronger, you work more efficiently and you work faster. It never gets easy, but you just become better at the exercises and pushing yourself harder.

 What’s your favorite thing about a workout?

I teach the Sunday long class – a solid 90 minutes of work. There are about 8 loyal ones who are here every week. It wipes you out, but when you’re done, that’s quite a feeling.

 

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