Jackie is very new to amateur marathon competition. In fact, she was unable to successfully run even short distances just a few years ago, as lingering pain and discomfort in her legs from being de-conditioned and overweight caused limitations in her athletic capabilities.

But after training with Physical Equilibrium, losing weight and getting stronger, Jackie trained for and completed the 2011 Brooklyn Half Marathon earlier this year; a race that inspired her to aim for an even higher goal. “I got hooked on that invincible feeling you get when bounding down a highway that has been closed off to traffic. After finishing the Brooklyn Half I wanted to push my limits and a marathon was the next logical step,” said Jackie.

Physical Equilibrium personal trainer Julia Edwards has worked with Jackie since she joined our boutique. The close relationship that developed between the two enabled Jackie to trust Julia and her sometimes-rigorous training routine, which, according to Julia, consisted of:

Support and stability exercises for her knees and hips with targeted body weight and special exercises designed to build up her core strength. In addition to strength training, each session incorporated attention to alignment for building healthy firing patterns, which enabled her to maintain and increase range of motion. Our workouts stayed malleable and responsive to how her body was adapting week to week. Jackie did all the right things outside of her sessions to keep her body feeling well and healthy, including foam rolling, icing, stretching and recovery runs.

Jackie identifies both the strength and cross training routines as the most beneficial components of her preparation. “In addition to my tempo and long runs, the strength training routines she (Julia) customized for me focused on muscle groups that I needed for long-distance running.  The cross-training helped stabilize my knees, and strengthen my core, gluts, hamstrings, shoulders and upper back for powering through hill repeats.”

Like most amateur and professional runners, however, training for the marathon did not come without hurdles. For Jackie, it was persistent tightness in her IT Bands and knees that prompted the most trouble. Not to mention climbing into the bathtub filled with ice after a hard day of training.

But with Julia’s guidance and planning, Jackie was able to overcome all of her stubborn aches and pains and complete a full, 26.2-mile marathon!

When asked about her favorite part of training, other than finishing, Jackie emphasized that:

I enjoyed the camaraderie with my fellow runners and those that helped me through the entire process. It’s hard not to bond with people who are also dedicating themselves to achieving the same goal. The motivation I drew from them, as well as from Julia and Sara, was so inspiring.  The best part of the race for me was seeing my family and friends pop out from behind trees throughout the course to cheer me on. And of course, seeing my nephews, who waited for me at the finish line!  All that support made the victory that much sweeter!

Admittingly, just a few years ago, Jackie never imagined training for, no less completing a race of this caliber. “Now I feel like anything is possible and would encourage anyone that wants to accomplish a marathon to try. It’s transformational…and the feeling of achievement when you are finished is the best high around. If I can do it, I believe that anyone who sets their mind to it can!”

After taking some time to rest and recover, Jackie will continue training with Julia for various races in 2012, including what she hopes will be a chance to complete her hometown race, the New York City Marathon.

My high school days were a distant memory – I was absolutely certain there was no way in the world that I’d be able to run now that I was so much older.  Sara reassured me that I could do it (and wouldn’t die in the process) – and said we’d start with just one minute on the treadmill.  To my own amazement, I did it.  I trained with her steadily for the next six months, and eventually worked my way up to running a 5-mile race.  My goal was to cross the finish line in under an hour – and I did – I finished in 59 minutes.  I was absolutely exhilarated – and shocked at my own new-found ability.

Later that year, I set my sights on a 10K, and waited for the NYC winter to transform into spring so I could begin training.  One day in mid-February,  I was heading home from the gym when I slipped on the icy sidewalk.  My feet flew out from under me and I fell, superman-style; flat on the pavement, with my left knee taking the brunt of the fall.

I’d broken my kneecap.  Two surgeries, many, many, many months of physical therapy, and four years later, I’m finally far enough along in my physical (and mental) recovery that I feel ready to consider resurrecting my goal of running a 10K.

I’m now up to running two — and very occasionally three – miles at a time, a couple of times a week.  I love the idea of having a challenging goal to strive for, but once again, I’m terrified.  But once again, however, Sara is reassuring me that I can do it.

Joanne Harpel, age 47
Physical Equilibrium Client since 2005

Jennifer (Jenny) T. is a successful businesswoman and an avid amateur triathlete. She began training with Physical Equilibrium in 2010 at the recommendation of her sports medicine physician.

Jenny approached Sara Dimmick with two goals; to complete an Olympic distance triathlon injury free and to lose weight and gain lean muscle during the process. She wanted to lose about 16lbs in total.

Sara Dimmick took the lead in devising an aggressive triathlon-training program, which included swimming, bicycling, running and strength training. This preparation program needed to be conducive to obtaining results while on the road for business. Sarah Currie, Physical Equilibrium’s Registered Dietitian, created and managed her nutrition and diet strategy. This task was challenging in that Sarah needed to ensure that Jenny ate enough to provide energy for race training but that her diet was also favorable to losing weight as she desired.

For the past nine months, Jenny has succeeded in sticking with her triathlon training and diet management strategy.  She has learned how to increase her workout intensity and efficiency on the weekends while tapering her workouts during the week when on the road.  In addition, Jenny admits to learning some key nutritional best practices. “The most important lesson was to stop dieting,” Jenny said. “I eat when I am hungry.  I travel a lot so I also try to plan ahead and bring snack so I am not faced with having to eat junk food.”

In her first triathlon since beginning training with Physical Equilibrium, Jenny finished with the time of 46 minutes for the swim, 1 hour, 45 minutes for the bike ride and 1 hour, 12 minutes for the run. She also completed a 10K race in 1 hour, 10 minutes time.

Jenny has also garnered success on the scales. She has lost 17lbs and decreased her body fat percentage by 7% since beginning with Physical Equilibrium last year. She has also lost between 1 and 8 inches on various parts of her body as identified in the chart below.

Besides these tangible results, Jenny admits that she is much better prepared to maintain her weight and triathlon training both when on the road and when at home. “In the past, I have found it very easy to let my job take over my life.” But Jenny’s continuous results prove that challenge to no longer be an obstacle to her achieving success.

“I think people tend to overlook changes to lifestyle,” Jenny added. The best advice I received is to plan ahead – layout a schedule for workouts each week and thoughtfully plan your meals if needing to eat out.”

Jenny continues to work with both Sara Dimmick and Sarah Currie. Her next triathlon is scheduled for late June 2011. She is happy with her current weight but continues to eat properly in order to maintain proper energy levels and ideal body fat percentages.

GottaRun With Will - November 2011

SELF – August 2011

Men’s Fitness – May 2011

BELLA Magazine – March 2011

eDrugstore.MD – February 2011

Lava Magazine – October/November 2010

Men’s Fitness Magazine - August 2010

Livestrong.com - April 2010

Gotham Magazine – February, 2010

My Family Doctor September. 2009

TimeOut New York August. 2009

Good Day New York June 2009

Boomer-Living.com May. 2009

Social Workout March. 2009

Time Out New York Jan. 2009

Tango Diva Jan. 2009

Benefits of Exercising with a Physical Equilibrium Personal Trainer

Achieving physical equilibrium can vary significantly from person to person. That’s why Physical Equilibrium offers highly targeted and customizable personal training workouts for each client. After an initial fitness assessment, our  trainers develop a personal training plan that incorporates a mix of weight training, core exercises and cardiovascular routines that when combined correctly, are proven to generate noticeable results fast!

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Personal Training Areas of Focus

Physical Equilibrium’s personal trainers are experienced with the most innovative fitness techniques and specialize in creating workout regimens designed to focus on:

• Muscular Strength
• Weight Loss
• Cardiovascular Endurance
• Fat Reduction
• Mass Increase
• Athletic Development
• Post Rehabilitation
• Pre/Post Natal Fitness

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Candidates for Physical Equilibrium’s Diet Management service, led by our Registered Dietitian Sarah Currie, include those seeking:

• Weight Management: Loss, maintenance or gain via fat loss and lean muscle growth
• Adult & Geriatric Nutrition: Best practices for achieving ultimate health and wellness
• Pediatric Nutrition: Fun and practical remedies to promote healthy-lifestyles for children
• Sports Nutrition: Tactics to maximize athletic performance (i.e. endurance, bodybuilding, team sports)

In addition to private diet management counseling, Physical Equilibrium offers a variety of public programs designed to substantiate our recommendations for diet and nutrition management.

These programs include:

Supermarket Tour – The Supermarket Tour sends you and one of our Registered Dietitians to your local grocery to learn proper store navigation. Learn about what foods to buy, label reading techniques, what seasonings to use and ideal snacks to eat among other tips and tricks necessary for healthy and tasty food shopping.

Kitchen Conversion – Physical Equilibrium will analyze and assess the foods, spices, snacks and condiments in your kitchen and make recommendations for adding products most conducive to living a healthy lifestyle and eliminating those that are not.

Neighborhood Tour – An awesome attribute of living in New York City or Brooklyn are the thousands of restaurants within walking distance of your residence. Take one of Physical Equilibrium’s Registered Dietitians for a tour of your neighborhood’s eateries and learn what restaurants to frequent for a healthy meal and what foods to eat for a healthier but still tasty flavor at your favorite spot.

Takeout Menu Review – Eating takeout food in New York City is inevitable. Learn what types of foods to eat and what types of restaurants to choose so including takeout in your diet does not sabotage your nutritional balance.

Lectures – Nutrition lectures are offered to individuals and small groups seeking nutrition guidance, weight management techniques and stress relief tactics among other healthy-lifestyle topics. From basic diet management tips for beginners to discussions on macronutrients, vitamins and minerals for the advanced athlete, Physical Equilibrium tailors its lectures to satisfactorily meet the distinct inquiries of our clientele.

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Nutrition Therapy’s mission is to promote education and inspire rehabilitation for men and women who suffer from various medical conditions in which medicine alone cannot cure. We methodically combine evidence-supported medical nutrition therapy (MNT) techniques with strategic and individualized plans impactful to various lifestyle and behavior modifications.

In addition, Physical Equilibrium maintains close contact with our clients’ primary care physician(s), which enables us to invent nutrition manifest specific to treating each medical condition without sacrificing taste appeal and time restrictions.

Nutrition Therapy sessions are conducted in private one-to-one meetings or in small group settings upon request.

Diseases treatable by Physical Equilibrium’s Nutrition Therapy include:

• Cancer
• Diabetes (Type 1, Type 2 and Gestational)
• Dyslipidemia (Elevated Cholesterol)
• Gastrointestinal Disorders
• Heart Disease
• HIV/AIDS
• Hypertension (High Blood Pressure)
• Kidney Disease
• Overweight and Obesity
• Pancreatitis
• Stroke/Heart Attack Recovery
• Tube Feeding

Payments for Physical Equilibrium’s Nutrition Therapy service are deductable through most flex spending accounts and documentation for insurance reimbursement claims is available upon request.

I heard about Physical Equilibrium through my friend Michele Caro. When I first met Michele she had recently completed an Ironman competition in Florida. I was so inspired by her accomplishment. She went on and explained to me how Sara Dimmick trained and coached her to complete the race. What impressed me most is that not only did Carly complete the competition, but she completed it pain free thanks to Sara’s training.  After speaking with Carly more in depth about Sara’s training routine, I knew I wanted her to help me reach my goal of completing an Ironman competition.After a few training sessions with Sara, I was so impressed with how innovative and smart she is with her training methods. She easily assessed my weaknesses that needed improvement while customizing the complete full-body routine that I required.

What made you choose Physical Equilibrium?

I like Sara as a person and respect her approach to training and coaching.

Have you trained at other gyms before?  If so, where and why did you leave?

I have been an athlete for 20 years so I have trained in many gyms. I belong to Equinox and have used trainers there before. None of their trainers experience rivaled Sara’s knowledge and innovative methods. Every week we are doing new things that challenge my body. I feel like my goals are her goals and it feels good to have that training partnership.

How long have you been training with Sara?

I have been training with Sara for 8 months.

What were your main personal training objectives and/or goals?

My main goal is to complete an Ironman and to be the best I can physically be. I do not plan on having any more children so I would like to see how strong and fit I can become.

Have you successfully reached your fitness goals? If not, how close are you?

My goal is Ironman in November 21, 2010. Since beginning work with Sara, she has coached me to complete a full marathon in which I felt totally fine through the race and after it. But most notably for me was her coaching and training that helped me complete the half Ironman at Disney World this past May 16. That race was unlike anything that I have ever done before. Going into the race – I felt that Sara had done a tremendous job preparing me.  And my finish time proved it – having completed the race in 7 hours. When I finished the 56-mile bike ride, I went right into the run with no issues. The run was a major challenge. It took place at 12pm and it was, hot, humid and in total sun (no shade at all). This was not an easy race to finish. But despite all the challenges a tough race like that throws at you, I came out feeling good. I know for a fact it would not have gone that way without Sara’s guidance.

What do you like and dislike most about having Sara as your trainer?

There is not one tiny thing I dislike about Sara. I feel so lucky to have found her. Sara’s skill set as a trainer is so diverse. She has helped me train on my bike by providing tips on how to successfully operate it and perform to the best of my capacity. She was a huge help in advancing my swimming technique. One day we met at the pool and she helped break down my stroke – alleviating some bad habits that were prohibiting my time trials.

What part of your physical fitness have you improved on the most (I.E. strength, endurance, fat loss etc.)?

My weaknesses coming into PE were my core and hips. I have never had a strong core but I do now. I use to dread abs but I actually like them more now. Plus, overall I am just a stronger person.

What do you find the hardest about your training? Easiest?

Training is hard but I really enjoy it. Hardest for me was all the core/hip work but I know it has to be done and I know it will pay off. The Easiest part of training with Sara for me is her coaching. She lays out my week for me, so I don’t think about what workout I should or need to do. It’s all in front of me on my calendar.

Would you recommend Physical Equilibrium?

Yes, I already have. My friend Patricia who is an amazing athlete trains with Sara and loves her.

Last week I had the opportunity to see Jessie perform for the first time at the Living Room on the Lower East Side. She is the lead singer, guitarist, and songwriter for her band Jessie Murphy In The Woods.

Jessie spends roughly 30 hours per week playing the guitar. It is because of this that she has developed muscle imbalances, tightness and weakness.  She also must stand to rehearse and perform while holding her guitar in the same position. This causes muscle fatigue and overcompensation by muscles that she should not be using.

After seeing Jessie perform, I caught up with her to ask a few questions about what its been like training with me and what improvements she’s felt:

Q. How has your neck, shoulder and back problems diminished since you started training with Physical Equilibrium?
A. I would say I just feel a lot stronger and more solid overall – and this really helps me with my connection to the physical aspect of playing my instrument and with singing.

Q. What do you think has helped the most? What have you learned from working with me?
A. The warm up we put together for before I play has really been essential and so too has many of the upper back exercises.

Q. What are you still striving for in your health and fitness?
A. I would like to get in better cardio shape and even build more muscle so I have more endurance in all of my activities

Q. Anything else you want to include?
A. Working with Sara is really fun and challenging. However, it also feels really safe. With other trainers that I’ve worked with, I didn’t feel like they “got” how much I use my body in my daily life as a musician and how everything I do in my workouts has to support that. Whereas Sara totally gets that and she customizes every work out to meet what my body needs on a particular day – given the week I’m having. I love training with Sara and couldn’t recommend her highly enough!

Brad’s wife found Physical Equilibrium by surfing the Web and decided to purchase some sessions after reading through the testimonials.  For the past 10 months, Brad has been training with Gabe, focusing on getting stronger, losing body fat and increasing muscular endurance.  According to Brad, “since the goal is somewhat open-ended, I can’t say I’ve totally reached it, but we have made a tremendous amount of progress.”

Like many athletes new to Physical Equilibrium, Brad found the first few sessions to be quite challenging, finding even modest workouts difficult to achieve.  During those initial sessions, Gabe evaluated Brad’s body fat percentage, endurance and strength levels in order to outline a program that would begin to show noticeable benefits as quickly as possible.What’s best about Gabe, explains Brad, is his ability to keep workouts fresh and ever changing.  “The thing I like most about him (Gabe) is he designs different workouts every session which target not only different muscle groups, but utilize different exercise methodologies.” Varying exercises is an important part of working out, as the body can become acquainted to certain movements.

But working out with Gabe is not all fun and games, especially as Brad attempts the difficult athletic task of balancing strength gains while reducing body fat and building endurance.  Gabe is continually challenging Brad by introducing new exercises and workout routines that bring his end goal closer in site.

According to Brad, “the best thing about training is seeing noticeable improvements very quickly.” And that’s what Physical Equilibrium is all about – providing its clients with tangible results, whatever they may be.  Gabe continues to train Brad on a regular basis.

To start, I used bands of varying resistance – from light and medium to heavy.  Some of the exercises, regardless of how much resistance I used, we’re quite challenging.  In particular, I couldn’t complete the plank lift exercise with the lightest band.  I ended up modifying that exercise to complete an exercise similar to a leg lift.  Even though this was a challenge for me, I could immediately tell that it was benefiting the area where I need the most work – my core!

Two of my favorite resistance band exercises are the plie pull and the balancing fly. In addition, while I didn’t really feel the burn from the tricep extension exercise at first, the results became apparent when I looked in the mirror as I practiced – I could actually see muscle tone!

I feel that these exercises, among others, have provided me with a complete body workout because, as Sara says, your body is not supported during these moves – you need to focus on balance.  In just four weeks, I’m already feeling stronger and have noticed a difference in the muscle tone in my arms.

Overall, the resistance band workout has provided a much-welcomed change from my traditional free weights or weight machine exercises. The best part is the affordable cost and that you can complete this workout from virtually anywhere.  I even threw the bands and magazine in my bag on a recent trip to Florida.  I highly recommend this workout routine for anyone looking for a new exercise challenge that provides results fast.

Core Matters: Physical Equilibrium’s Core Matters Class focuses on core strength, stretching and flexibility. The class combines Pilates and Yoga with general strength and conditioning exercises proven to trim and tone the body from knees to shoulders.

Total Body P.E.: Led by Physical Equilibrium’s Personal Trainers, Total Body P.E. is a strength and conditioning class blending strength training, cardiovascular endurance and flexibility exercises. The class’ routines are simple enough for a beginner, but also challenging enough for an avid exerciser.

Both Core Matters and Total Body P.E. are held at Athalon Physical Therapy, located at 115 East 57^th Street #605. Classes are kept small in size to ensure quality personal attention.

2012 Schedule- Click HERE for link to Class Schedule and Registration

• Tues, Wed & Thurs: 7 :00pm with Erika or Julia
• Wednesday: 7:00am with Erika
• Friday: 4:00pm with Sara

Both single classes and monthly passes available for purchase.

VIEW TRAINING SCHEDULE

The Marathon & Triathlon Training service is tailored to effectively coach both the amateur and competitive racer. We have successfully transformed both men and women who have never run a race into marathon success stories and have also helped competitive athletes beat their finish times from previous races. Physical Equilibrium also offers Ironman race training for the most competitive of our clients.

Training for marathons and triathlons can take 3-6 months depending on each persons level of fitness at the beginning of preparations.

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Select Physical Equilibrium personal trainers maintain a Post Rehab Conditioning Specialist certification from the American Academy of Health, Fitness & Rehab Professionals (AAHFRP). This certification enables Physical Equilibrium trainers to  work with clients who have medical conditions such as diabetes, hypertension, neuromuscular disorders, and back pain along with hip, knee and shoulder injuries among other lingering physical ailments.

Post Rehabilitation Personal Training is available without a medical referral. Insurance is not accepted but payment through flex spending accounts is available to all consumers. Contact us today to find out if your injury or illness qualifies for our Post Rehabilitation Personal Training service.

Why Choose Pre/Post Natal Exercise?

Studies indicate that women who exercise during pregnancy usually experience easier labors and a faster return to their pre-pregnancy body. It is both safe and appropriate to exercise all throughout pregnancy, and the earlier you start, the more beneficial it will be. In addition, regular exercise during pregnancy combats back pain and can increase circulation and endurance, providing women with more energy throughout the day.

Physical Equilibrium personal trainers are experienced in:

• How to exercise safely throughout the natural body changes that occur during pregnancy
• How to minimize back problems and promote effective pushing in labor through proper strengthening of the abdominal muscles
• Strengthening and stretching the essential muscle groups, especially the hips, back, abdominals and pelvic floor
• Postpartum – the most effective exercises to quickly return to your pre-pregnancy body. Emphasis is on a strong core, as well as increasing overall fitness and strength

In order for the human body to achieve optimal physical performance and the finest physical appearance, there must be a balance between mind, body, and spirit. But how does one achieve this balance? Physical Equilibrium’s founder and head-trainer Sara Dimmick believes that it can only occur through a tailored regimen of physical activity.

Physical activity, beyond just improving an outward appearance, is proven to reduce stress, increase energy and prevent against disease. By placing an equal importance on muscular strength training, cardiovascular endurance, and joint-muscle flexibility, balancing one’s body will progress injury free and reach its ultimate goal – to become a healthy body in a state of physical equilibrium.

Gilda’s Club NYC – Physical Equilibrium has partnered with Gilda’s Club NYC, a place where men, women and children living with cancer – and their families and friends – can join together to build social and emotional support as a supplement to medical care, since 2009. Currently, Physical Equilibrium is coaching the organizations Five Boro Bike Tour Team and its New York City Marathon team. In 2010, the Gilda’s Club Marathon team raised a total over $100,000 for its cause. The team is aiming to beat this number in 2011. For more information on Gilda’s Club NYC, please visit http://www.gildasclubnyc.org.

Teenok Heart Foundation– Physical Equilibrium is in its first year as a partner of “Team Teenok,” a 501(c)(3) nonprofit that raises money to support on-going clinical research in infant heart disease, provide supplemental funding for equipment and personnel on pediatric cardiac units, and offer financial and/or social service support to patients and their families. Physical Equilibrium is currently providing running and marathon training to Team Teenok members who are competing in various races throughout 2011. For more information on the Teenok Heart Foundation, please visit http://www.teenokheartfoundation.com.

Mesothelioma Community Resource Network – Physical Equilibrium is also pleased to work with the Mesothelioma Community Resource Network, a compilation of resources dedicated to spreading awareness around mesothelioma. For more information on a mesothelioma prognosis, visit the Mesothelioma Cancer Alliance.
Mesothelioma Community Resource Network

Sara Dimmick maintains several fitness certifications, including:

• National Strength and Conditioning Association Certified Strength and Conditioning Specialist (NSCA-CSCS)
• National Academy of Sports Medicine Personal Trainer (NASM-PT)
• American Council on Exercise Personal Trainer (ACE)
• USA Triathlon Level 1 Coach
• Post Rehab Conditioning Specialist certification from the American Academy of Health, Fitness & Rehab Professionals (AAHFRP)

Additionally, Sara holds specialty certifications in pre/post natal fitness, nutritional guided program design, group training, Thai bodywork, postural analysis and correction. She also maintains an extensive background in Pilates, Gyrotonics and Yoga.

Sara has served a fitness expert for online, print and television outlets numerous times, including Fox 5’s Good Day New York, Shape Magazine, WCBS-New York, Gotham Magazine, Social Workout, Healthy and Fit Magazine, NewBeauty.com, Time Out NY and on CBS News Blogs. Additionally, Sara frequently leads public lectures and seminars on various personal training, exercise and nutrition topics and is an active member of a referral network of doctors, physical therapists, massage therapists, dietitians, Olympic-level triathlon and running coaches and healthy chefs in the New York City metropolitan area.

Sarah received her B.A. in Business Administration with a Finance emphasis and Mathematics Minor from the University of Puget Sound in Washington State. After holding various positions for eight years in finance, sales and marketing, Sarah left the corporate world for a career change, returning to school and earning her M.S. in Clinical Nutrition from New York University. She completed her Dietetic Internship at St. Luke’s-Roosevelt Hospital; spent time at the Gay Men’s Health Crisis educating people living with HIV/AIDS on nutrition and exercise; and counseled families on the importance of proper nutrition for dental health at NYU’s pediatric dental school.

After graduating, Sarah worked as an out patient dietitian at Methodist Hospital in Brooklyn, NY focusing on diabetes, high risk pregnancy and bariatric surgery. For the next three years she worked at St. Luke’s-Roosevelt Hospital specializing in critical care, as well as concurrently managing her NYC based private practice. Additionally, Sarah has been a principal Dietitian and Trainer for Physical Equilibrium since 2006.

Sarah is recognized by the American Dietetic Association as a Registered Dietitian (RD), is a National Academy of Sports Medicine (NASM) certified Personal Trainer, USAT Level  1 certified Triathlon Coach and has completed a course in maternal fitness. She is also certified in Post Rehab Conditioning from the American Academy of Health, Fitness and Rehab Professionals (AAHFRP).

Sarah has completed numerous triathlons, 2 marathons, and 1 century ride. When Sarah is not working or training she loves to cook, practice yoga, hike, read, watch movies, and snowboard. She is also an avid food and wine connoisseur.

“I was in the worst condition of my life when I started. I had gained weight and bulk, mostly around my belly, and could fit into a small portion of my clothing. This past winter I could really feel the affect of my poor condition while skiing. After 3 months I’m lighter, more fit, and feel better than I did 5 years ago. My bike riding has benefited greatly and my progress into the bike season has been much faster than it was in other years. Regular, simple cardio-type workouts should let me continue to progress with further weight loss and improving fitness on my own. Sara showed me strength, mobility, and core conditioning which I’ll be able to do at home and in the gym and I found that my hip and shoulder problems generally improved. With regard to eating, I’ve learned that with relatively little effort you can learn what the healthier choices are, make yourself aware of what you do out of habit or laziness, and then make the better choices 9 out of 10 times. I’m even seriously considering spending more time preparing my own meals.  My friends have noticed my weight loss, my clothing fits better, and soon I’ll need to buy new clothes!”

- Mark Plaut

“Wow, 12 weeks ago feels like a year ago…I feel 100% better about myself, my body, and my overall health. Friends/family have all commented on the fact that I look better – thinner and more toned. Most surprising to me is that I now have a recurring desire to exercise 3-4 times a week and participate in “outdoorsy” sports as well. I enjoy going to the gym and just taking that time to recoup from a tough day. That in itself is an alternative to finding comfort in food. My quality of life has improved from pretty poor and out of shape to a lot more happy, enthusiastic, and confident (I am BUFF!). I used to have days when I just felt tired/weak/depressed which all led me towards more eating and now those days are virtually gone. Heather taught me that I CAN feel satisfied without eating fast food and gorging on sweets. I feel a lot less intimidated by shopping for food at the supermarket because I know what the better options are.”

- Ivana Dzajkic

“The best difference from 12 weeks ago has been my increase of energy. I’m sleeping better than ever and I’ve been able to deal with the stresses of work better. I can also tell a difference in my overall posture and how I carry myself, and in the tone of my body. I have been a big athlete all my life and was already familiar with gyms and weights, but Sara taught many great exercises that didn’t necessarily require weights or machines. This is important to me as I travel a lot and hotels don’t always have very good or much equipment. I also learned a lot about the importance of heart rate in relation to working out and losing weight. Learning how to read food labels have been a great help and Heather has given me great ideas for eating properly and portion size when traveling. Now that my body remembers what it’s like to be active and eat healthy it will be hard to fall back into old habits. The program is not crazy”

- Shelley Kieszek

Occupation: Computer Programmer for Deutsche Bank

Length of Study:  8 Weeks 10/21/02-12/20/02

Purpose: To prove that strength training combined with cardiovascular exercise will reduce body fat.

History:  Oliver first came to see me in July 2001. While he had been active in the past, over the last few years a desk job and travelling had prevented him from consistently exercising and eating a proper diet. At 6 feet he was 208 lbs and 25.1% body fat. I started him on a basic strength and endurace conditioning program, then he decided to workout on his own for a while. Over the course of the next year he lost 22 lbs on his own, but his body fat was still very high for his age, 23.4%.

Focus of Study:  In October 2002 he decided to do my case study to focus on reducing body fat (especially in his stomach) and gaining muscle definition (especially in his upper body).

Program:  Over the course of 8 weeks I put Oliver on an undulating periodization training program (changing type and length of exercises and also alternating heavier resistance, less repititions; lighter resistance, more repititions throughout the weeks of training). While I didn’t have him on a specific diet, I estimated the number of calories he could consume a day while working out on the program, which would produce results of losing about 1 lb. per week. I set the calories at that number since I wanted him to be gaining muscle at the same time. I had him keep an eating log to self monitor the food he was taking in and made sure that he was close to the number of calories that I estimated.
Training:  I trained Oliver at the gym 2 or 3 times per week and he did various cardiovascular exercise 3-4 times per week, varying the length and type of exercise depending upon the day of the week.

Results:  As seen below, Oliver lost 2.4% body fat in 8 weeks, increased his arm and leg circumference (gained muscle in those areas), and lost 1.75 inches in stomach, .5 inches in hips (lost fat in those areas). He also significantly increased (in most cases doubled) his muscular strength and endurance in the exercises which we tested below.

Conclusion:  From these clear results, it can be concluded that consistent and targeted strength training done in conjunction with regular cardiovascular exercise will reduce body fat as well as increase strength and endurance of the muscle.

Sarah Emmanuel
www.midtownpt.com

Harry Lodge, M.D.
www.newyorkphysicians.com

Dr. Marc Spero
Internist on Madison Ave, specializes in Pulmonary and Diving Medicine
www.marcsperomd.com

Dr. Jordan Metzl
Sports Medicine Physician at Hospital for Special Surgery
www.drjordanmetzl.com

Dr. Louis Aronne, Internal Medicine
Director of Comprehensive Weight Control Program – specializing in obesity and diabetes
www.weightresearch.net

Dr. Elise Weiss
Sports Medicine, New York Presbyterian Hospital
www.eliseweissmd.com

Anelise Engel, M.D.
Internal Medicine and Weight Management
www.drengel.com
www.healthyweightmedicalsolutions.com

Erin Dudley
www.erindudley.com

Sara Nicole Baxley
www.saranicoleyoga.com

Ryan Patterson
www.rpbodyworks.com

Alissa Mazer
www.alissamazer.com

Peter Morales
www.pmtax.com

Hannah Storm ESPN SportsCenter Anchor www.hannahstorm.com

“The diverse background Sara has from her professional dancing, to her fitness knowledge, and her triathlon coaching makes her an exceptional trainer. She understands what clients need and takes the time to develop individual programs that suit their special situations. Her philosophy of combining cardiovascular, strength, and flexibility conditioning to progress the client towards a balanced and healthy body is one that I can recommend.”

Dr. Harry Lodge Physician and Medical Faculty at Columbia University Author of “Younger Next Year” www.youngernextyear.com

“I have been training with Sara twice a week for about 6 months. In that time I have seen dramatic changes in my strength, flexibility, and body contours.

Sara has a dancer’s sense of ergonomics, and understands movement better than any other trainer I know. Her concentrations on the precision of each exercise, as well as, its work output make for effective and safe workouts. She has an intuitive sense of how much to demand of me and when to back off. She varies the workouts so effectively that I am never bored. She is consistently cheerful and upbeat. I recommend Sara enthusiastically to anyone who is willing to work out to the limits of their capacity under the supervision of a master trainer.”

Dr. Marc L. Spero Internal and Pulmonary Medicine

“I started working with Sara in 2001 and almost immediately began seeing results. Over the past five years I have lost 8 pounds and my body fat has dropped by approximately 8%. Most importantly I have gained strength and confidence. For the first time in my life I am truly fit, and it is all thanks to Sara. One of the things that amazes me most about Sara is her ability to know and test my limits. When I first began working with her I had never exercised before. She knew how to push me hard while taking into account the fact that I was a beginner. To this day, Sara knows exactly how to strike the right balance. Her workouts are always challenging, and I am never bored because she constantly mixes things up. I will be forever grateful that I found Sara. She is an incredible trainer and I recommend her to my friends and colleagues every chance I get.”

Ann Kalter Stonehill Capital Management

“My whole fitness level changed after I met Sara. I had really gotten out of shape, and was having trouble motivating myself to work hard at the gym — it was so boring. But Sara changed all that, giving me challenging workouts that improved not only my weaknesses, but also what I thought were my strengths. She helped me trim down considerably, turning fat into muscle, and also losing weight. My softball game reached new heights! When I injured my shoulder, and later my knee, she took great care to work with and around those injuries, helping me keep up my fitness level and also get better faster. she’s a taskmaster, but in a good way, pushing you to get the most out of your time in the gym, and inspiring you to work harder on the days when you’re alone. Plus, she’s fun to be around.”

Michael Bass Senior Vice President NBC News

“I have been training with Sara for almost three years and find myself in the best shape ever. Having chronic lower back pain and a surgically repaired knee encouraged me to find an experienced trainer who would focus on strengthening and toning these areas. With this additional workout supplementing my jazz dance classes, I can dance without worry. Thank you, Sara!”

Michele Ruggieri Executive Director, Sales Promotion and Administration

“Sara has made a significant impact on my overall fitness level. Our weekly training sessions are invaluable in monitoring my progress and identifying areas of weakness. My strength, endurance and overall energy levels have improved significantly. Sara has a persistent and effective way of focusing in areas that need improvement and suggesting a range of different fitness alternatives so that one does not get bored!”

Laura Rose Investor Relations at Taconic Capital Management

“I started training with Sara as a sort of “lapsed-athlete”, thinking I would have her help me get back into a fitness routine that I could do on my own. Instead, I have been training with her regularly for more than two years now. I love that she’s always changing things up and throwing new challenges at me as soon as I actually start get good at something. She is also great about introducing her clients to new activities whether it’s yoga, gyrotonics, hiking, training for triathlons or recommending a great massage therapist. I think I’d be willing to give up food before I would give up my workouts with Sara.”

Trudy Cass Executive Recruiter

“I have been training with Sara since late 2002, initially once per week, and then twice per week beginning in mid 2005. Sara really knows her profession – I always feel like the workout is well-designed to balance strength and cardio training, large muscle groups and small, with tidbits on nutrition thrown in. Yet after all this time, Sara somehow keeps it interesting and ever-changing. She keeps up on new methods and is creative in developing differing routines. And she is reliable to a fault – just once I wish she’d fail to show up! I have made great progress in achieving my fitness goals which I attribute in large measure to Sara’s skills as a trainer.”

Chris Wilson Stonehill Capital Management

“Sara is nothing but amazing. I have been working out with Sara now for about 4 1/2 years. Before, I had never worked out in my life and have never been an athletic person (I’m still not), but Sara has slowly built up my confidence, endurance and “skills”. She also quickly realized how lazy I am and that I have a severe lack of self discipline – however, she did notice my competitive streak. Based on this, Sara started to come up with competitions and challenges for me, which really works and keeps me going. Because I lost my last challenge (by 3 points!), my “punishment” was to complete a road race. I just completed a 14 week training program which culminated in a 5K race. I have never run before this! Well now I do…and I just set a personal best in the race!
In addition to “going the extra mile” and being creative, she is very knowledgeable.”

Maud Pansing Estee Lauder, Inc.

” I have been training with Physical Equilibrium for several years and have greatly improved my core strength which is so central to my athletic pursuits. Sara and her trainers provide challenging and focused training that truly isolate and emphasize the strength and endurance necessary for triathlons. The Physical Equilibrium trainers do a great job of varying up exercises to keep things fresh and fun while maintaining their focus on targeting different muscle groups to build complete core strength. Physical Equilibrium provides great all-around body training that I highly recommend.”

Michael Schwartz Taconic Capital Management

“Sara has helped me lose body fat, gain strength, and just feel more confident in the way I feel about myself.”

John C. Osorio Tax/Financial Planning

“Before I started working out with Sara, I was holding on to vivid memories of being the last kid chosen in gym class. And I was absolutely CONVINCED that if there was one thing my body was incapable of doing, it was running.

But Sara has given me the confidence and the skills to do so many things I never thought I could – I’m up to running over 3 miles and even have my sights set on doing some 5K’s! And I’ve lost 6 inches from my stomach in the process! She has a wonderful way of encouraging me to push my limits, without ever making me feel discouraged. I treated my Mom to a session with Sara for her birthday, and now she’s a fan, too!”

Joanne Harpel Director of Survivor Initiatives American Foundation for Suicide Prevention

“Sara Dimmick has changed my life. From the second I started working with her, Sara has motivated and taught me to take better care of myself. I came to Sara after being extremely sedentary and not working out for years, not to mention being scared to death of exercising and gyms. After 9 months of working with Sara, I am doing things I never dreamed I could do: boxing, kickboxing, lifting weights and running my second 5k race. She challenges me without intimidation, and dare I even say it, makes it fun. I feel strong everyday and definitely more confident. Sara is so much more than a trainer–she calls me regularly to find out what other exercise I’m doing; emails me to suggest healthy nutrition and encourages me to try new things (e.g. fun runs, etc.). It’s not just that she’s familiar with every type of cardio exercise, yoga, pilates, weight training, physical therapy, massage, boxing, etc. — she practices them herself (we can do what she does, not just do what she says). She challenges herself to be a better trainer by learning new techniques, attending the latest health conferences, finding her own trainers/coaches for things she wants to improve, teaching several different types of clients and seeking out nutritional advice from top experts in the health field. Today, I have lost almost 80 lbs. after years of failed diets and personal trainers. I had spent hundreds of thousands of dollars on every new diet and exercise fad, but it wasn’t until I met Sara that my life–my body, mind and spirit really changed.”

Amy Peck Public Relations Photo of Amy by Gabrielle Revere www.gabriellerevere.com

Originally from Dallas, Texas, Diana graduated with honors from Florida State University, where she received a BFA in Dance. After college, she moved to New York City to pursue a career as a performing artist. She currently dances with the New York City Opera Company and is a founding member of Adele Myers and Dancers and the People’s Touring Project.

During her time in South Carolina, Julia taught contemporary dance technique, ballet and Pilates at multiple studios in addition to instructing classes at the University of North Carolina at Greensboro and at the North Carolina Governor’s School West Campus. She has experience training clients ages 12 to 90 whose goals span from injury prevention and rehabilitation to those seeking to maintain a healthy lifestyle.

Julia believes in a well-rounded approach to health and personal training which entails enthusiasm, community support, focus and drive. Julia’s studies and experiences has garnered her expertise in strengthening the core, increasing range of motion, improving balance, working on full body integration and organization through efficient movement, employing the breath and cardiovascular endurance.

Mikael has experience working with athletes of all ages and abilities – from first timers and nationally ranked athletes to a couple of World Champions.  In 2007 and 2009, Mikael represented Team USA at the Duathlon World Championships.

While growing up in Wisconsin, Mikael was a nationally ranked cyclist and top cross-country ski racer. Currently, he describes himself as the “ultimate multi-sport junkie,” competing in numerous cross-country ski races, bike races, running events, and duathlons/triathlons during the year. In 2002 and 2004, he was the New York Flyers (NYC’s largest running club) multi-sport athlete of the year.

Before Mikael decided to dedicate 100% of his time to endurance sports he was a banker. He holds a BA from the University of Wisconsin and an MBA from NYU’s Stern School of Business.

A hard playing dodgeball and kickball competitor in school, Eve began her lifelong commitment to becoming a well-conditioned athlete at a young age. Learning to ride horses in a converted garage on the Upper West side, Eve’s passion and commitment to the sport took her to competition on the national levels. She also developed a passion for bicycling, which led her to start competing in local events for many years.

Eve is also a martial arts novice, skilled in both traditional muay tai and Asian boxing technique.  She’s also an avid weightlifter of over 15 years, having trained with some of New York City’s top bodybuilders.

Julia is an avid bicycle commuter and always obeys traffic rules! She still dances as a hobby and has started learning aerial acrobatics, just for fun. Since that first day in ballet class at the age of 10, she has never stopped moving and loving to move!

Gabe moved to New York City from Missouri, where he graduated cum laude from the University of Missouri – Columbia with a Bachelor of Science in Nutrition and Fitness. His knowledge of nutrition and anatomy and his appreciation for the benefits of combining aerobics, strength training and balance development enables him to train his clients in his clients using well-rounded, fun and creative methods.  Prior to joining the Physical Equilibrium staff, Gabe trained clients at Equinox in Manhattan.

Originally from Michigan, Erika began her journey into movement as a young girl with dance. She completed her Bachelor of Dance Arts and her Bachelor of Kinesiology at the University of Michigan. During her college years, Erika completed the prestigious Alvin Ailey American Dance Theatre summer intensive and the independent study program in New York City.  She also taught group exercise classes, Pilates, Yoga, and Ballet at University of Michigan’s gym and at the Ann Arbor YMCA.

After college, Erika worked as a Health Fitness Specialist in the field of corporate fitness for Pfizer Pharmaceuticals and Medifit Corporate Fitness. She was also a Physical Therapy Technician where she administered clinical exercise prescriptions to a wide range of patients going through physical therapy.

Erika is currently auditioning for roles in musical theatre, modern dance and TV/film shows in addition to her work at Physical Equilibrium.

Physical Equilibrium’s Outdoor Workout Class is our most popular class!  Taking place from April – September at Central Park in New York City and Prospect Park in Brooklyn, Outdoor Workout Classes provide New Yorkers and city visitors with a total body workout using nature, the parks’ numerous paths and its vast greenways.

REGISTER HERE

Enjoy the Beautiful New York City Parks While Exercising

All of our Outdoor Workout Classes incorporate exercises that focus on:

• Strength Training
• Total Body Conditioning
• Stretching and Core
• Partner Workouts

Our Outdoor Workout Classes always provide a total body workout – training all the muscle groups needed to increase fat loss, build stamina, gain endurance, enhance agility and tone up.  Benches, steps, hills and open grass spaces are just a few of the “equipment” at the center of each class.

Whether you join us for one class a month or five, the Outdoor Workout Class is a uniquely fun program designed to help our clients meet their personal fitness goals.

Outdoor Workout Class – Schedule

Seasonal – April – October.

Fee: $30 per class or $75 for three classes (3 class pass is valid for 5 weeks). New to the class – Buy one, get one free.

Physical Equilibrium’s programs include:

Thai Yoga Bodywork - Thai Yoga Bodywork is a combination of stretching and muscle manipulation/pressure with the goals of increasing muscle flexibility, improving joint mobilization, improving muscle relaxation and managing mental stress.

Extremely Natural Makeover – Physical Equilibrium’s Extremely Natural Makeover is a 12-week personal training and diet management program designed for individuals wanting to kick- start a healthier lifestyle through deep emersion and commitment to exercise and proper nutrition.

Bride Beautiful – Getting married?!? Physical Equilibrium wants you to look and feel your best on the big day. Our Bride Beautiful program is a 12, 16 or 18-week program that includes personal training, diet supervision and stress management.

Running Analysis – Our Running Analysis program is designed to educate, evaluate and treat athletes training for marathons, biathlons and triathlons who are suffering from lingering injury, tightness and undiagnosed pain stemming from intense preparation.

Boxing Instruction – Boxing Instruction provides an intense total-body workout. Learn standard techniques while building endurance, strength, speed and agility.