Yes this is a fitness blog, but what drives my workouts? music. And I do both. NoWay Josie is the electro-dance collaboration between MYSELF & DJ FAKEMONEY.  We recently were featured on Frostwire, a free music app, and we reached 40,000 downloads in our first week!   Here’s the latest news:  65,732 DOWNLOADS!  Needless to say, we are STOKED.  read on…

NoWay Josie‘s debut EP is free to download.  HOWEVER due to high traffic we have reached our download limit on our bandcamp website, so now it reads $5 (Funny because we don’t see any of that $).  It’s still available on Frostwire for free and you can listen to the whole album on SOUNDCLOUD

LA, I’m here!
So far it’s been a rather cold reception.  I mean really, it’s 52 degrees?   This “west coast winter” is not going to stop me from blowing the roof off of our new WeHo studio.  I’m bringing super-hot Soulcycle classes to you everyday so we can all look our best, feel our best and rock out day or night.

So bring on the beats, the sweat and the adventure!!

I’ve never been one to turn down a challenge.

]]> http://kymperfetto.com/2012/02/15/west-coastin-it/feed/ 0 http://kymperfetto.com/2012/02/15/playlists-last-nyc-classes/ http://kymperfetto.com/2012/02/15/playlists-last-nyc-classes/#comments Wed, 15 Feb 2012 20:53:09 +0000 Kym http://kymperfetto.com/?p=4905864123

Dear NY,
I know you’re mad at me for leaving… but DAMN remember those final Saturday classes at Tribeca?  Many of you asked for the playlists so herrrrrre you go!   Love & Sweat till I return…

My SoulSurvivor Playlist on iTunes HERE

* Two songs NOT available on iTunes are available for free here:
Around the World
Nothing to Spare

aaaaaaaand

My Soul Bands Playlist on iTunes HERE

“The reason why I keep my workouts short is because you are supposed to be pushing at your maximum effort. It is simply not possible to sustain this kind of intensity over longer periods of time. Simply put, if you have anything left at the end of these workouts, then you didn’t train hard enough. Everyone has their own level of what max effort means, but the one thing that we should all have in common at the end of these workouts is that we should be completely wiped out. Everything depends on your effort and how much you are prepared to push in these few minutes of training. If you decide to put comfort before intensity then you are trading away your results.”

You’ve heard it from me, and from other leaders in fitness : INTENSITY over TIME.   Look at Insanity, P90X or BodyRock.  The workouts are structured with timed intervals of MAX EFFORT.  No matter …what workout you choose, this format can work for you- as long as you are honest with yourself about what your MAX EFFORT is.  Make no mistake: it’s not a comfortable feeling.

BEGINNERS: If you are just starting a workout routine, then your max effort is going to look very different than a seasoned athlete.  This is where heart-rate monitors are helpful for beginners to measure their efforts.

ADVANCED FITNESS LEVELS: A heart-rate monitor is one more gadget than you need. You know by now what max effort means and feels like.  Think of finish line sprints or the peak of your game or performance (in the case of dancers).   Opt instead for an interval timer or changing up other factors in your routine:  frequency, resistance, length of intervals, etc.

Next time I see you for a session or a class- remember:
If you decide to put comfort before intensity, then you are trading away your results.

Can a 20 min Workout be Effective?

YES. It can!
Read this article from Well+Good to find out how to maximize your workout time!

NOW,  I’ll see you in my SOUL30 class on Tuesdays & Fridays – 12:15pm Union Square!
www.Soul-Cycle.com

playlist from yesterday, Tuesday 1pm is up on iTunes! Preview and purchase the …
whole playlist!   view my playlist  HERE

Preview select songs below:

Geographer – Kites

Let me Show U by No Way Josie!

*FREE DOWNLOAD

Get Myself Together by robyn

Written in the Stars by Tinie Tempah

Custom Tights: MessQueen NY   $60-$120

Lululemon “It’s Getting Hot in Here” Bra  $48

Bracelets by me + Tattoo by Rising Dragon

I’d love to hear about your own kind of “fitness fashion”.  How do you show your own style with spandex?  comments.  leave comments!

As most of you know I will be heading to the west coast in mid February and won’t be back until April. I have some open training time that I’d like to fill until I head out.  If you or anyone you know would like to train with me for the next month, send an email to Natalie at natalie.jean.13@gmail.com

Tuesdays
2:30pm
3:30pm
4:30pm

Thursdays
12pm
1pm
2pm

Fridays
3pm
4pm
5pm

*all training is done at Nimble Fitness, 42 East 12th St.

Well, the holiday’s have come and gone, its getting colder out (sort of) and I find myself longing for the warmth of spring. I was reading through Well+Good and came across a great article about 10 Foods for Happiness, so put the pint of ice cream away and go pick up some foods that will not only make you happy, they’re good for you too!!

1. Purple Cauliflower

When you see it at the farmer’s market, buy two! Cauliflower is full of vitamin B6 and folate, which your body uses to make neurotransmitters like serotonin and dopamine.

Essential fact: “Neurotransmitters are how brain cells communicate with each other, so they underlie all mood and cognition,” says Dr. Ramsey, including memory, sex drive, pleasure and attention.
For example, low levels of serotonin are often found in depressed patients.
Bonus: the purple color comes from antioxidants that reduce inflammation in the brain.

2. Walnuts

Dr. Ramsey refers to nuts as “nature’s multivitamins” because of all of the trace nutrients they contain.

Walnuts, in particular, are high in oleic acid, which has been clearly linked to decreased risk of depression.

They also have lots of digestion-promoting fiber, and a healthy gut is essential in making sure the nutrients in your food make it to your brain.

3. Oysters

These supposed aphrodisiacs come with a whopping serving of vitamin B12, which protects myelin, a material that insulates brain cells, says Ramsey.

“It’s essential for neurons to communicate with each other.”  (And healthy neuron communication is the basis for thinking and decision-making.)

Oysters also contain zinc and a high dose of brain-boosting omega-3 fatty acids.

4. Red Beans

A little known fact: Red beans are the top antioxidant containing food (According to the USDA)! Even more potent than blueberries.

They’re also a near-complete protein, and those all-important neurotransmitters are made of the amino acids in protein.

Finally, they have lots of iron. “Iron deficiency is the biggest preventable cause of brain disorders,” says Dr. Ramsey.

5. Blue Potatoes

It’s both the healthy carbs and the skin of a blue potato you want, says Dr. Ramsey. The skin contains vitamin C, which helps protect your brain fat, and lots of iodine, which is needed for healthy thyroid function.

“Thyroid problems lead to significant mood and energy issues and weight gain,” Dr. Ramsey explains.

And the bright blue color equals beaucoup antioxidants.

6. Beets

Beets contain betaine, a cousin of folate, which “is really helpful in keeping your neurotransmitter factories humming,” says Dr. Ramsey. Yup, those guys again.

And don’t throw out the greens!

They’re packed with magnesium and uridine, a substance that Harvard University researchers found could prevent depression.

7. Anchovies

Anchovies are a seriously fabulous source of DHA, the most abundant omega-3 fat in your brain. The brain uses it to make hormones that combat harmful inflammation and to protect brain cells when you’re stressed.

Low levels have been associated with depression, bipolar disorder, and ADHD.

Bonus: “They’re low on the food chain, so you’re not going to have to worry about mercury,” says Ramsey.

Using anchovy dressing to drizzle on salads (in the book) is a less scary way to consume these.

8. Sweet Potatoes

These orange tubers have more beta-carotene than carrots. The vitamin is linked to a decreased risk of dementia.

They’re also high in B6, which belongs to a group of compounds that are increasingly used to threat mood disorders, says Dr. Ramsey.

9. Grass-Fed Beef

Meat gets a bad rap, says Dr. Ramsey, and often it’s justified.

While the Happiness Diet is primarily plant-based,  farm-fresh meat that comes from grass-fed cows (free of antibiotics, steroids, etc.) “is healthy to eat occasionally” says Dr. Ramsey, who suggests indulging about once a week.

“You get a better mix of fats for the brain [than in factory-farmed] —more omega 3s and CLA (conjugated linoleic acid).”

And all of these are pro-happiness powerhouses.

10. Full- Fat Yogurt

Your Greek yogurt addiction, justified!

Along with your healthy dose of probiotics, yogurt has been shown to reduce the activity of brain cells linked to anxiety, says Dr. Ramsey.

And while you might want to reach for a low-fat version, he recommends keeping the fat in. As long as it comes from a grass-fed source, he says, the fats will act like healthy brain boosters.

The TONY Fitness Issue hit the stands last week, and guess who’s in it?    Yup, me.

TONY usually dedicates their first issue of the year to fitness to kickstart all the resolutioners.  This is the second year in a row I’ve been featured (they’re responsible for the ‘punky, spunky, überfit‘ title).

Be sure to pick up a copy & check out the slideshow HERE.  Now go get buff!