At our core, Physical Equilibrium is a team of personal trainers ready to coach you toward your fitness goals. We assess your current fitness level and take into account past and current injuries and health issues, then design an exercise and fitness program that is right for you. We can meet with you at one of our gyms in New York City, Brooklyn, and East Hampton, or at your gym or residence or outside in the parks.
The Initial Fitness Assessment
Our certified training team conducts an initial fitness assessment to determine your strength, endurance and flexibility levels. We measure body fat percentage, monitor resting and exercising heart rate zones, and administer various muscular strength and endurance exercises. We also take into account your current and past injuries and health issues. The assessment is used to create a personal training plan specific to your body type, fitness level, and goals.
Goal Setting, Exercise and Tracking
Once a fitness plan is mapped out, we help you to:
1. Establish long and short term fitness goals such as weight loss, decreasing body fat, increasing muscle mass, and building cardiovascular endurance.
2. Customize a workout program that maps to your goals and ability, which may incorporate traditional strength training machines, free weights, bands, cardiovascular equipment, and use of natural body resistance.
3. Track your fitness progress and goals. We take responsibility for your progress and make the necessary adjustments to ensure you are getting the results you expect.
Physical Equilibrium now offers a full schedule of post-rehab-safe classes in our new Madison Ave studio. We'll be offering Yoga, Pilates, Barre, Martial arts, HIIT and more, all safe for those recovering from injury. During the summer season we'll also be continuing our Central Park outdoor workout series, developed by founder Sara Dimmick.
PE Strength - Total Body Strength Class taught in circuit style format. The class will utilize dumbbells, bands, mats, body weight and also possibly the larger gym equipment. PE trainers who teach this class have post rehab certifications and can make modifications for those with injuries.
Shadowbox Conditioning - This class will focus on shadowboxing (fighting an imaginary opponent - a training technique used by all fighters to practice and perfect their skills). It will include: combination punching, footwork, defense, and rhythm. You will gain cardiovascular endurance, agility, and strength. Some traditional core, strength, and flexibility exercises will be integrated.
Pilates Mat - Infusing the basic principles of Pilates mat work with influences from their dance background, our PE teachers focus on anatomy and injury prevention as it relates to movement. Through deliberate, controlled movement with an emphasis on alignment, supportive core strength and trunk stabilization, Pilates tones and elongates muscles, improves flexibility and posture, and enhances over all body awareness. The class begins with a light warmup and concludes with dynamic stretching and a cool down. The class is open to students of all levels.
MultiPhyT Strength - consists of multi planer exercises during a 1 hour circuit style work out. It includes cardiovascular conditioning, muscle strengthening, endurance, balance, agility and flexibility exercises, with an emphasis on biomechanics, functionality, postural correction and core strengthening from every angle of movement. You will jog, march, skip, do jumping jacks or brisk walking to get your heart rate elevated, improve lung capacity and burn maximum calories. You will do push – ups, dips, planks, lunges, squats, mountain climbers, dynamic kicks and more to enhance muscle strength and endurance. We will integrate static stretches, and even take a moment to connect to the breath, enhancing our cool down and relaxation techniques. This class will start at the studio and may include some outdoor segments in Central Park.
Prenatal Fitness - This class is a total body workout for expecting mommas! Taught by PE's prenatal certified instructors. They will take you through safe exercises to help you avoid back, pelvic and neck pain during pregnancy. They will also teach you how to check for a diastisis. These exercises will keep you strong and flexible up to your delivery date!
PE Open Yoga - During the PE Open level yoga class our teachers approach instruction in such a way that you are lead through thoughtful and structured sequences which will allow you to find the freedom and strength of your body in equal parts. They will urge you to not only release and flow with the freedom of your breath, but to also dig deep and find the joy in building your strength.
Alignment-based Vinyasa - This class will focus on proper alignment and how to find optimal ease and stability. Centering with breath work first, we move to clear alignment principles that help you feel solid and strong in your body. Before you know it, you are in a strong and steady flow of postures, opening the body, bringing vitality, strength and flexibility along the way. Pranayama such as alternate nostril breath and kumbhaka are often incorporated. This is the perfect afternoon class to clear your mind and heart and return to work centered, balance and available.
We want to thank you all for coming to Lift Club. We want to make sure everyone is on the same page with what we want to offer so that there are no misconceptions. Lift club overall is meant to teach you how to choose the proper warm up for your workout and how to execute the lifts properly. The idea behind Lift club came from years of understanding that not everyone can afford quality 1:1 training, but also keeping in mind that group classes don't allow for the time and attention to form, injuries, regressions, etc. We want to showcase not only the importance of lifting but also the amazing benefits it brings both physically and mentally.
Lift club is NOT a typical group fitness, boot camp or high intensity class. It is important to curb your expectations of leaving each session dripping in sweat or sore for days. We are not saying you won't sweat or be sore but the idea is to create a better mind body connection so that you become more mindful of how you move both in and out of the gym. Of course, like all great things you have all accomplished in your lives this takes time, patience and consistency. If you really commit to showing up each week and being open to learning the process then you surely will reap the benefits including being sore and getting crushed in the workout!
Sarah C, Sarah L, Elliot, and Cody
Post Rehab Personal Training
We all know that most insurance companies do not care to understand how long it truly takes for injuries to fully recover. Fortunately for those of you in New York City, you no longer have to worry about exhausting your physical therapy sessions prior to you feeling 100% recovered. That's because Physical Equilibrium is one of New York City's only personal training boutiques to offer Post-Rehabilitation Personal Training.
What is Post-Rehabilitation Personal Training?
Post Rehabilitation Personal Training is available to recent physical therapy graduates or current patients with doctor approval who want or need to continue rehabilitative personal training with the assistance and oversight of an expert fitness and wellness professional. This service is particularly popular among those who suffer from medical conditions associated with:
• Diabetes • Hypertension • Obesity • Neuromuscular Disorders • Back Pain • Hip, Knee and Shoulder Injuries • Chronic Deep Tissue Pain
Select Physical Equilibrium personal trainers maintain a Post Rehab Conditioning Specialist certification from the American Academy of Health, Fitness & Rehab Professionals (AAHFRP).
Personal Trainer/Physical Therapist Interaction
Your Physical Equilibrium personal trainer, doctor and physical therapist are in frequent correspondence about your progress. We believe that your ability to reach maximum recovery is dependent on us having regular interactions with those who know you and your injury best - your doctors and physical therapist.
Post Rehabilitation Personal Training is available without a medical referral. Insurance is not accepted but payment through flex spending accounts is offered. Contact us today to find out if your injury or illness qualifies for our Post Rehabilitation Personal Training service.
As we move into our new facility we will be partnering with Weiss Wellness, who will offer rehabilitation services on-site, making a seamless transition between injury recovery and your exercise goals.
What Our Referral Partners Say...
"Transitioning patients to physical activity requires knowledge, patience and understanding. Physical Equilibrium not only rehabilitates people after an injury but also guides them from a sedentary to active lifestyle. Each patient receives an individualized program to assist in both physical and lifestyle goals. I couldn't recommend them more highly."
- Dr. Elise Weiss, M.D.
When training for an endurance event or a specific sport, your nutrition plan is equally as important as your personal training routine. Physical Equilibrium's Sports Nutrition gives you direct access to a Registered Dietitian on a weekly basis to ensure that your nutrition plan is sufficient enough to fuel your workout and athletic goals.
Sports Nutrition Overview
Knowing what foods to eat and drink and when to eat and drink them can make all the difference in your training, progress and performance. Your Registered Dietitian creates a personalized nutrition strategy from scratch or fine-tunes the one that you are already using. Sports Nutrition is popular among people training for endurance events and individual/team sports including:
Without proper sports nutrition, you may suffer from various impediments to your progress, including:
• Fatigue during personal training workouts • Inability to complete personal training workouts • Failure to progress in speed, strength, distance or stamina • Low morale and wavering determination • Bonking during a long run or ride • Injury
Sports Nutrition for Weight Loss – Learn How to Lean Out
Do you feel like you train very hard yet you still have difficulty losing or maintaining weight? If so, it's likely you need to modify your current eating pattern to attain your goals. Sports Nutrition can give you the personalized diet and nutrition plan to complement your personal training routine to finally shed those unwanted pounds and lean out.
Physical Equilibrium's Sports Nutrition is proven to facilitate weight loss and aid athletes of all skill levels by improving performance during training and at competition.
You will benefit from Physical Equilibrium's Diet Management service as a compliment to or independent from personal training. Diet Management is effective whether you are seeking proactive guidance to avoid illness or injury or reactive help for medically necessary weight loss. Led by our Registered Dietitian Sarah Currie, Physical Equilibrium's Diet Management will transform your diet into one that is healthy, tasty and conducive to managing your individual dietary goals.
Diet and Nutrition
The key to diet management is lifestyle change. That is the approach our registered nutritionists take at Physical Equilibrium. When to eat, what to eat and how much to eat are the easy questions; having an understanding of your personal body and how it metabolizes various foods and nutrients leads to long-term, sustainable results.
General Weight-Loss for Adults: Lose and maintain weight; help treat an obesity related illness or simply lose weight as preventative care to help avoid disease.
Geriatric Nutrition & Weight Loss: Geriatric Nutrition & Weight Loss: Nutrient needs change with age; nutrition guidance and weight loss for people 65 and older.
Pediatric Nutrition: Tasty and practical remedies to promote healthy-lifestyles for children.
Your Diet: How to stock your kitchen with power foods with a Kitchen Conversion, shop healthy at the supermarket with a Supermarket Tour and chose wisely from the takeout menu with Takeout Review.
Metabolic Testing: Learn your own unique, exact resting metabolic rate (RMR). This test takes the guess work out of deciding how many calories you should eat to meet your body's needs.
Running & Triathlon Coaching
Stop bonking. Swim faster. Bike further. Run stronger. Stay injury free. Our team of USA Triathlon (USAT), Road Runner’s Club of America (RRCA), and Training Peaks Certified coaches are ready to help you reach the finish line.
We have worked with:
National-ranked athletes and novices Runners competing in 5Ks to marathons Triathletes competing in sprint distance to full Ironman races Individuals, corporate teams, and charity groups Athletes from NYC, throughout the US and abroad
Physical Equilibrium's Running and Triathlon Training
Every athlete receives a custom training program which considers current fitness, athletic history, previous or current injuries, and future race goals. Throughout training, clients build, peak, and taper based on day-to-day performance. We incorporate Training Peaks software technology to track and analyze client’s heart rate, GPS, power meters, cadence, indoor bicycle trainers, and training terrain. We only work with a select number of athletes to ensure the most personalized of service. Our training team has completed hundreds of local and international races and infuses their coaching with their diverse, first-hand experiences.
Monthly Running and Triathlon Coaching Includes:
Proper Periodized Program Design analyzing data - heart rate, GPS, power meters, etc. www.trainingpeaks.com Premium Account Endurance and Speed Building Sport Specific Strength Training Basic Sports Nutrition Mental Race Preparation Injury Prevention and Recovery Coordinating Race Day Logistics Discounts with our partners on nutritional supplements and apparel Discounts for any add-on services - personal training, in-depth nutrition sessions, massage, and yoga
Training by The Numbers
Interested in racing but not sure how much training it requires? In our experience, this is what garners the best results:
Full Marathon: 4 months to 1 year Half Marathon: 2-6 months 10K Race: 1-4 months 5K Race: 1-3 months
Ironman Triathlon: 1-4 years Half Ironman Triathlon: 6 months - 2 years Olympic Triathlon: 4 months - 1 year Sprint Triathlon: 3-6 months
Physical Equilibrium Coaching Clients Have Successfully Completed:
USA Triathlon Age Group Nationals Many popular marathons including: NYC, Chicago, Marine Corps, LA Ironman Arizona, Florida, Lake Placid, Mont Tremblant, among others New York City Triathlon Century Rides and Multiple Day Stage Races - Battenkill, Race Across the West, Haute Route, Seattle to Portland, Ride to Montauk Escape from Alcatraz Triathlon 70.3s such as Boise, Eagleman, Lake Stevens, St. Croix, Timberman HyVee National Championships 5150 Pumpkinman Triathlon and Aqua Bike Danskin and other women-only Triathlons