NEW Zzzland - The city that never sleeps

For people who have chosen to live in the City That Never Sleeps, we sure do complain about it a lot. Whatever the reason – not enough time in the day, nightmares, construction workers with jackhammers at 6 a.m., partners snoring like grizzly bears, working late – we love to lament our lack of sleep.

In New York, sleeplessness is almost a source of pride – it means you’re gritty, tough, important. It ups your credibility as a Real New Yorker, someone who doesn’t scream at the sight of Twinkie-sized cockroaches nor $20 cocktails.

"There’s a reason why people live in New York, right?" said Manoush Zomorodi, host of New York public radio station WNYC’s show New Tech City. "They like things to be busy and active."

But we may not be as sleep deprived as we think. In April, WNYC launched the Clock Your Sleep project. More than 4,500 people tracked their sleep for a month, logging almost 42,000 nights of zzzs among them. The results are nothing to whine about: Participants averaged seven hours of sleep on weeknights and seven and a half hours on weekends. Compare this to the 40 percent of people nationwide who are getting less than seven hours of nightly sleep, according to a 2013 Gallup poll, and New Yorkers lose some of their grit.

So why do we think we’re not getting enough rest?

“I think it’s about [sleep] quality, and it’s hard to get quality in a place where there’s light everywhere and there’s noise everywhere and there are things to do all the time," said Zomorodi, who is also the leader of team “Digital Detox” for part two of the Clock Your Sleep project.

Embracing your Body! Not hollywood's

Stars' Perfectly Imperfect Body Parts

Don’t let those dazzling smiles and svelte waistlines fool you – even celebrities can have body oddities. But luckily, these stars didn't let their imperfections stand in their way. In fact, as you'll see, some are even happy to share their celebrity body quirks with the world. These stars were able to find the confidence they needed to achieve their dreams. And if they can do it, so can you!

My beautiful Halle Berry: An Extra Toe?
Academy-Award winning actress and perennial top 10 most beautiful woman, Halle Berry has long been rumored to have a sixth toe. Photographs of what appears to be an extra digit next to her pinky toe have circulated on the Internet for years. Polydactyly is the term for having an extra toe or finger. This type of body cosmetic deformity is often genetic and more common among African-Americans than other ethnic groups. The extra digit is usually just soft tissue without joints and can be easily removed.

Stephen Colbert: Floppy Ear

Television pundit and comedian, Colbert likes to show off his body oddity — a lame ear. He rolls his ear down into itself and then gives a little sideways grin to make it pop back out. In an interview with David Letterman, Colbert explained that his body quirk was because of a problem inside his right ear when he was younger. It required an operation to “scoop it all out with a melon baller.” The surgery caused him to lose hearing in that ear. “This is just a prop,” he said, flicking his ear. “It doesn’t work at all …
It’s all gone. Nothing in here.”

Ashton Kutcher: Webbed Toes
“I have connected toes…They’re slightly webbed. When everything else is this good-looking, something has got to be messed up!” That was Kutcher’s response when asked about his webbed feet on a British television show. Syndactyly of the feet is a body cosmetic deformity — no medical treatment is necessary. Syndactyly, which usually occurs in between the second and third toes, is one of the most common congenital hand or foot defects. About one out of every 2,500 babies is born with syndactyly, which may require surgery to separate the fingers or toes. Webbing usually occurs between the second and third toes, as is the case for the Two and a Half Men star.
So embrace every part of you and make the best of yourself!!!!

Say YES!!!!!

More often in life, we end up regretting the chances in life that we had, but didn't take them, than those chances that we took and wished we hadn't.
Take a chance on YOU and say yes to Health, yes to love, yes to spirit and NO to anything unhealthy, no to fear, and no to selfishness. It's TIME!


Let Cardio become your best friend. She works😊



You must intensify and render continuous by repeatedly presenting with suggestive ideas and mental pictures of the feast of good things, and the flowing fountain, which awaits the successful achievement or attainment of the desires. #repetition #vision

Gearing up for Valentines!!!!

Valintine is a very special day for couples to celebrate their love. Find active and creative ways of celebrating rather than going straight to the traditional sugar fills...
Instead of filing up on the candy and chocolate try Spa packages, romantic movies, romantic vegan spot, laser tag, or even a duo training session

Many artificial sugars may not raise blood sugar, but may still increase insulin levels due to the body's reaction to the taste. Increased insulin levels lead to insulin insensitivity, hypoglycemia, metabolic syndrome, and eventually diabetes. Minimize or eliminate artificial sugars to prevent obesity and blood sugar disorders.

Give it!!!!

It ain't about how hard ya hit. It's about how hard you can give it, and keep moving forward. How much you can give and keep moving forward? That's how winning is done! Now if you know what you're worth then go out and give what you're worth. #givelove #givefitness #givenutrition


Eat a high protein breakfast within one hour of waking to jumpstart your metabolism for the day. Skipping breakfast signals the body that food is scarce, which causes the metabolism to drop into conservation mode, and increases likelihood of increased hunger at the next meal. #coreliving

Fitness for LIFE

Some ppl continue fitness because of their career endeavors. Others for health reasons. Some even for love... Make today to continue your fitness for YOU! You're worth it

Living the Dream

¨There are those who work all day. Those who dream all day. And those who spend an hour dreaming before setting to work to fulfill those dreams. Go into the third category because there's virtually no competition.

Get it innnn

Eat a high protein breakfast within one hour of waking to jumpstart your metabolism for the day. Skipping breakfast signals the body that food is scarce, which causes the metabolism to drop into conservation mode, and increases likelihood of increased hunger at the next meal.

Take a Step...

To make progress you must actually get started. The key is to take a step today. Start your Fitness with CRF today!


While personal training is common, CRF specializes in personal fitness where fitness is a lifestyle not a competition! We at CRF believe there is a strong difference between bodybuilding where unhealthy habits are developed and FITNESS! We believe in the philosophy of living from your CORE in a natural way and not dying with a gut!


While personal training is common, CRF specializes in personal fitness where fitness is a lifestyle not a competition! We at CRF believe there is a strong difference between bodybuilding where unhealthy habits are developed and FITNESS! We believe in the philosophy of living from your CORE in a natural way and not dying with a gut!

Believe in YOURSELF!!!

If you believe you can, you probably can. If you believe you won't, you most reassuredly won't. Belief is the ignition switch that gets you off the launching pad. CRF will totally believe in you but Belief in self is the most powerful! Have faith:)


NEWS you want to hear... 

When it comes to exercise, less is more.

A study conducted by the University of Copenhagen and published in the American Journal of Physiologyfound those who exercised for 30-45 minutes a day lost more weight (on average, eight pounds) than those who exeeded 60 minutes a day (average weight loss of six pounds).

Scientists believe one of the reasons may be due to those who exercised in shorter duration had more energy to stay active longer during the course of the day than those who exercised longer and were more fatigued.  So when you get it in, be sure the rest in between exercises simply is not too long!  Focus your workouts where you have a flow of exercises or just come to CORE Rhythm Fitness to teach you how to how a flow to your workouts:)


One of the lessons from the old school of training is that certain techniques work for some bodyparts better than others. Many times, the key to making a training technique work is the speed in which it can be easily accomplished.

For example, if brief rest times between exercises are called for, then it wouldn’t make sense to do, say, a set of dumbbell curls and then have to load a machine or barbell full of plates for the next exercise. Takes too much time, slows you down and doesn’t accomplish the minimal rest between exercise goal.

There is, however, a cool little training technique that is so simple, so quick and so effective if you do it right. It’s called “running the rack” and while you can use it for other bodyparts, it works great for chest, back, shoulders and arms.

Here are some ways to try it for your next chest and back workout.

For Chest

Incline dumbbell presses supersetted to flat bench dumbbell flyes

The dumbbell presses will be your heavy set, so keep the reps in the 6-8 range. The flat bench dumbbell flyes will be your light blood-pumping set, so keep the form perfect, strict and arms moving and chest pumping and do 15-20 reps.

After a good warm-up set, pick your heaviest dumbbell press weight and do 6-8 reps. Immediately put that weight back in the rack (no dropping on the floor!) and pick a light pair of dumbbells and go right to flyes for 15-20 reps. Rest 25-45 seconds and go down 10-20% on the heavy dumbbells and do another set of dumbbell presses. Keep the same weight for the light flyes and do another 15-20 reps.

For Back

One-arm dumbbell rows supersetted to one-dumbbell across-bench pullovers

Start off with the heavy exercise which will be one-arm dumbbell rows and do a set of 6-8 reps. As soon as you’ve completed the last rep for each side (right and left lats), rack the weight and go right into a set of dumbbell pullovers across a flat bench for a set of 15-20 reps. Keep only your upper body touching the flat bench and lower your glutes below the below the bench to help you get a better lat stretch. Rest 30-45 seconds after finishing the set and then pick a 20% lighter weight for the dumbbell row and do another set of 6-8. Keep using the same weight for the one-dumbbell across-bench pullover.


If you are 100% committed to losing weight or gaining muscle then you are 100% committed to preparing your 5-6 meals a day. You either make them the night before or early in the morning and take them with you to work. But I get it things happen and this isn’t always the case. Whether you went out for drinks the night before and did not wake up on time or you had a problem at work and you couldn't leave. Things happen and I want you to be prepared to eat on the go. Do not use this as a meal replacement, but more like an ambulance.

  • Nuts

Nuts are an underrated snacks. Most people look at the food label and do not eat them because they believe it is to fatty. They not only provide you with the essential omega 3 fatty acids, but they also provide you with antioxidants linked to lower cholesterol, better heart health, weight control, and even a lower cancer risk. Sticking to raw tree nuts, such as almonds, cashews, and walnuts is the way to go. Stay away from those crazy trail mixes that have all kinds of unnecessary foods inside like chocolate. The fats in nuts speed up your metabolism and help you burn more fat.

  • Fruit

This should be self explanatory, but unfortunately it is not. Fruit is very simple to pick up and you can pretty much buy it from anywhere. Here is a list of fruit by glycemic index level. Shoot for the lowest.

Apples 28 to 44

Oranges 31 to 51

Pears 33 to 42

Bananas 30 to 52

Peaches 28 to 56

Grapefruit 25 to 33

Blueberries 35 to 40

Strawberries 33 to 38

Raspberries 35 to 40

  • Vegetable Juices

So I know this does not sound too intriguing, but these drinks really fill you up. I suggest trying different recipes that include Spinach, Kale, Carrots, Celery, Cucumber, Tomatoes, Ginger, Green Apple, Beats, and much more. This again is another easy option that contains a mass amount of essential Vitamins and Minerals. Plus you feel full afterwards. Don't be fooled, these drinks contain a lot of calories, but very good ones of course.

  • Protein Shakes

Protein shakes are typically much better than protein and granola bars. Most of the marketing on those bars are all about weight loss, but when you get into the label it is almost impossible to find a protein bar that doesn't contain all kinds of unnecessary sugar, fat, salt, and or simple fast absorbing carbs. On the other hand there are a ton of protein shakes out there that are made well. Just look for low fat, low carb, and low sugar protein shakes. You will find a high number of shakes on the shelves of your local 7/11 that contain 150 calories or less of pure protein.

  • Bonus
Hard boiled eggs

 are a great choice. Very high in protein and essential amino acids for absorption. Most convenient stores now have them packaged and they are very easy to eat on the g


It’s been said that with patience and persistence, one can achieve almost anything. But to be persistent, you’ve got to be motivated and if you’re like many people that can be a tough thing to do.

Here’s a little trick that can help you stay motivated to change how you look and feel.

Each day on a little Post-It note, write down one reason why you want to look and feel different and tape it to a sheet of paper. Do the same thing each day for 21 days.

Look at all the previous days and reasons you wrote down and do so first thing in the morning and last thing at night before bed. Thinking of new reasons will get easier with each day you do this.

At the end of 21 days, don’t be surprised if you feel some positive changes inside – thinking, believing and acting differently – that can help change your body and life.

Whenever you find yourself feeling a bit less motivated, simply look at all the reasons you wrote why you want this for your life and that’ll put back on the right road again and help keep you there.

Live Nutrients or Dead Nutrients

Studies show that raw, local, fresh, organic fruits and vegetables retain the highest levels of nutrients, followed by fresh non-organic produce. If fresh fruits and vegetables are not available, fresh frozen is the next best choice, with canned or boxed coming in last. In general, fresh is optimal and processing minimizes nutrients. The greater the shelf life of a product, the less live nutrients it contains. Consider replacing canned or boxed foods with fresh foods to increase nutrient content.