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Willspace in Lifestyle Mirror: Pump It Up: Three NYC Personal Trainer Spring Playlists

Pump It Up: three NYC personal trainer spring playlists

Is it just us or has winter overstayed its welcome? Luckily, Spring is just around the corner bringing warm weather and longer daylight hours- in other words, more reason to take more time for fitness. We know finding the right kind of motivation can be difficult, so we asked three of our favorite trainers to create Spotify playlists with their favorite workout music. We got three very different mixes, which means you can choose the playlist that caters to your workout preference. Equinox trainer and creator of The Monster Cycle Michael Macneal chose some of today’s top hits like Calvin Harris‘ “Sweet Nothing” that help keep endorphins up, while Scott Herman’s playlist favors the ore...abrasive artists like Korn and Linkin Park who seem like the perfect stand-in for the stereotypical ass-kicking trainer. And willspace founder Will Torres‘ mix is a grab bag, featuring everything from Puff Daddy to Bruno Mars. Take these playlists with you wherever you decide to work out and they’ll help you get on the right track just in time for spring. 

By Lucy McLaughlin (@LucyKMcL)



Willspace in Well + Good: 5 Professional Fighters Turned Boxing Gym Trainer

5 professional fighters turned boxing gym trainers

Jennifer Lopez

New Jersey-native Jennifer Lopez started boxing in high school at 16, and got into MMA (Mixed Martial Arts) after college. As a fierce competitor with a 4-1 record and lots of medals on her mantel, Lopez immediately recognized the high level of physical fitness needed to win. “I believe you can be the most skilled person in the world, but if you’re not in shape, you can lose to someone who’s in shape but possesses no skill,” she says. She brings the intensity and dedication she put into her own workouts into sessions with clients as a trainer at Will Torres’ studio, Willspace, one of the West Village gyms. “I want clients to experience the energy, the strength, and the mental toughness that boxing has given me,” Lopez says. 

By Wellness Wire



Willspace in the New York Observer: Skinny-Fat Gym Rat: Finding Out The Deal With That NYC Personal Trainer

Skinny-Fat Gym Rat: Finding Out The Deal With That NYC Personal Trainer

I lead a relatively unhealthy lifestyle. I say “relatively” because I guess compared to a heroin addict or someone who has just woken up from a coma, I’m in pretty good shape, muscle tone-wise. The only reason I’m not very overweight from my mainly sedentary lifestyle is that I often skip breakfast and sometimes lunch - who has time when you’ve got deadlines, cigarette breaks and 5 p.m. cocktails? And so somehow I’ve managed to convince myself that my New York diet has kept me slim, if not exactly healthy.


But no one would ever confuse me for athletic. I am so uncoordinated that I’ve been known to dislocate a kneecap getting up from the toilet (true and painful story). I have never been able to do a pull-up, and standing up too long gets me winded. I have gotten cramps, not lying prone on my couch for long periods. I’ve sustained injuries from stretching for my computer. Running seems like a waste of breath. I have no idea what all those terrifying torture machines at the gym are, nor do I care to know.


Luckily, if there’s one thing I’ve learned from listening to cocktail banter, it’s that every celebrity, no matter how big or small (or only in their mind), was just like me until they met their messiah in the form of NYC personal trainer. For actual celebrities, personal trainers are just as important as your hairdresser/best friend. For the non-tabloid bold-faced names, personal trainers are a status symbol, and since you can’t always tell the difference between a lady who does pilates and a lady who pilates one-on-one with Mari Winsor (whom she has a speed-dial), it’s dicey for a modern socialite to tout the pedigree of her Michele Obama arms. I mean, how do we know you just didn’t work those machines on your own?


So I would obviously find myself under the helpful tutlage of Will Torres, a NYC personal trainer to the stars who sells membership “packs” that end up costing as much as $4,608. (A typical one-on-one session with Will costs $300.) During an editorial shoot for the fashion magazine Bullett, a woman whispered the name “Will Torres” as if passing along a piece of the Da Vinci Code.


“He does all the stars,” she said. I looked at Mr. Torres’ website for his personal training studio, willspace. Once you’ve whipped half of the designer world into shape and moved on to Andy Cohen and the Real Housewives, you become famous yourself. I was impressed by what I read about Mr. Torres on the site, and the pictures of the shirtless 34-year-old didn’t hurt, either.


But I was dubious, even after Mr. Torres agreed to start me on a two-month private training program if, he emphasized, I did my part to show him I was serious: Dedicating my free time to training. After all, what could he give me that another trainer-for about one-third of the price- couldn’t?

Perhaps it was that personal touch. Like Mr. Torres asking me what I had for breakfast the first Tuesday we met. My answer: “Half a Milky Way.” Hey, it wasn’t my job to make this easy for him.


There is something to be said for a guy who doesn’t just have a personal system but his own gym studio to back it up. Over the next hour, Mr. Torres took me through a series of lunges, squats (my personal nightmare), Russian dead lifts (not as fun as they sound!), abdominal bench lifts, step-ups, chair dips, shoulder presses, and a round on some sort of pulley cable death machine that enabled me to do pull-ups, using my body as dead weight.  “Okay, what’s next?” I asked after a particularly rough kettlebell workout.


Mr. Torres responded, but suddenly I couldn’t hear him. In fact, I couldn’t really hear anything. It was like the pressure dropping all of a sudden in an airplane or being dunked underwater. If there is anything scarier than having a trainer yell at you, it might be having a trainer look at you with deep concern and tell you maybe you should sit down for a second. Still I finished all my exercises and sat down to get my assessment.


Mr. Torres looked at my chart: height, weight, BMI. And then he looked at me, panting, covered in sweat, and sort of titling to one side. “What do you think of your weight?” he said. Always a trick question. “I think it’s fine...what do you think of my weight?” “Do you want to lose weight?” I didn’t, particularly. I mean, it’s always nice, but losing weight isn’t hard to do (and isn’t hard to undo) when you frequently forget to eat until it’s time to start drinking. I told Mr. Torres I wanted to get toned, not shed pounds.


I thought he’d be impressed by my lack of body-image hang-ups. Instead, he sort of frowned. “ I need to lose weight?” “You’re not overweight,” Mr. Torres said with the clinical air of a doctor delivering the news. “But you’re skinny-fat.” “Oh,” I said. “” I’m not immune to that modern female condition that makes us feel the need to extend our appreciation to anyone who calls us “skinny,” even if that word is preceded by the phrase “You’re way too.”


Or, as in my case, followed by the word that means the opposite of skinny. “You don’t have a weight issue, but we need to get your body fat down and increase your muscle tissue.” Mr. Torres proposed to do this in two ways. One, by working out, (which, honestly, was the only way I was hoping to do it.) And two, by keeping a food journal and chronicling everything I ate in order to cut calories. Those were the (celebrity) trainer’s orders. That, and four liters of water a day. And go to bed earlier. And eat dinner earlier before bed (and not, as I was wont to do, at one in the morning.)


Apparently I had signed up not just for a personal trainer, but for a nutritionist and lifestyle consultant as well. Maybe that was the explanation for Mr. Torres high price tag: he’s a hands-on personal trainer who spends his time emailing, texting and tweeting his clients like some sort of maniacal Richard Simmons on social media. Except Mr. Torres was less of a cheerleader and more a whip-cracker.


The first night, I emailed Will my food journal of the day, which seriously contained only half a Milky Way, a chicken Caesar wrap, some salmon, broccoli and bourbon. “I might have some cottage cheese with honey later, but I don’t know yet!” I added at the end of my email, feeling like the kick-ass health nut I was totally going to be. Two minutes later, Mr. Torres emailed back. “Resist the snack tonight, he wrote, “Or at least no honey with the cottage cheese. It’s late...” It was going to be a long two months.

By Drew Grant




Willspace in GQ: 7 Personal Training Studio Grooming Essentials For A Sweet-Free Summer

7 Personal Training Studio Grooming Essential for a Sweat-Free Summer

Keep scorching temps from soaking your wardrobe with these sweat-proofing products

Nonetheless, aluminum has become a hot-button issue in the skincare community. Will Torres, fitness expert and founder of Willspace Personal Training Studio, knows a thing or two about working up a sweat. “I tried the strong antiperspirants and nothing ever worked. I finally switched to a natural alternative called Herbal Clear. It took a few weeks to kick in, but now I don’t have any problems with sweating up my shirts.”

By Phillip Picardi



West Village Gyms in Women's Day: Slim Body, Strong Heart

Slim pilates body, strong heart: Resistance training is surprisingly good for your ticker, so work your muscles with these easy sweat-free moves.

Equipment Free-Exercises

Use your own body weight to stretch and strengthen muscles for a pilates body. Complete the combo 3 times per week.



A) Stand with your feet shoulder-width apart. Lift your right leg behind you, knee bent, balancing on your left leg. Extend your left arm up by your head and grapst right foot with right hand.

B) Gently pull up on your right leg and hinge forward. Go as far as you can while staying balanced, then straighten back up. Lower your foot; repeat with your left leg. Repat cycle 5 times.



A) Stand Tall with your shoulder pressed down. Bend forward at the hips, keeping your legs as straight as possible, and reach your hands to floor.

B) Walk your hands forward a couple of feet. Then walk your legs toward your hands until your knees bend. Push your heels into the floor and walk hands forward again. Do this 10 times.

Source: Will Torres, certified trainer, founder of Willspace Personal Training Studio


Do calf raises while you chat

Whenever you’re on the phone, press up onto the balls of your feet-use your free hand to hold the edge of a table for balance. Stay there for a few seconds tighten glutes and abs then lower down.


Rethink commercials

During your favorite TV show, stand with your back against a wall and bend knees to lower yourself until they reach a 90-degree angle (keep ankles aligned under knees). Try to get through at least two commercials before standing up.


Bag it

Instead of throwing down your purse immediately when you get home, lift it up a few times instead. Holding the bag, curl your right arm toward right shoulder, then straighten arm. Repeat 10 times on each time.


Take the stairs two at a time

Whether you’re climbing steps during a jog or heading to the laundry room, skipping a step will engage more of your hamstring and glute muscles and help tone your backside. Make sure to lean forward slightly and push through your heel.


Stand taller

While you’re waiting for your coffee to brew or in line at the grocery store, stand with your weight as evenly distributed as possible. Squeeze your abs (pull your belly button in toward your spine) and your glutes. Hold his position for 20 seconds, rest and repeat.


Do counter push-ups

Try 10 to 15 push-ups while you’re cooking. Stand about an arm’s length away from the counter, place your hands on the end and then take a few steps back. Tighten stomach with spine straight and bend your elbows as you bring your chest toward the counter, then push back up. Tip: Don’t rush. Take it slowly to build more muscle.

Sources: C. Noel Merz, MD, director, Barbra Streisand Women’s Heart Center, Cedars-Sinai Heart Institute, Los Angeles. Will Torres, certified trainer, founder of willspace, New York City. 


By Alyssa Shaffer



Willspace in Men's Fitness: Kettlebell Workout for Beginners

Kettlebell Workout for Beginners

Break into the world of kettlebells with these easy-to-master moves that show results fast.

Ask any trainer and they’ll tell you - kettlebells are here to stay and they work. Here’s why; kettlebell exercises demand the use of multiple joints, which engages all the larger muscles of the body. This burns calories faster than isolation moves, which only work one muscle. “Kettlebells are also effective because they target all aspects of fitness, including strength, endurance and power,” says Mike Bell, a personal trainer at willspace, a New York-based gym. So if you haven’t picket up a kettlebell yet, it’s time you do. here are Bell’s five beginner-friendly exercised that are simple enough to master and will no doubt juice up your gym routine.


1. Kettlebell Deadlift

Start with the kettlebell on the floor in front of you. Stand with feet sightly wider than shoulder-width apart, with your toes slightly turned out. Squat down and pick up the kettle bell, then stand up and rive through your heels, keeping your chest up and back straight. Squeeze your butt at the top and return all the way back, to the ground until the kettlebell lands at your feet. 10 reps, 3 sets. What it works: Hamstrings, Glutes, Back.


2. Kettlebell Swing

Start with your feet wider than shoulder-width apart, toes pointed out. Grab the keettlebell on the floor in front of you and keep your arms loose as you send your hips back and rive to a standing position From here, slightly bend your knees and using your lower back and hips, swing the kettlebell two inches forward, then push it backward through your legs. Swing forward again until you push the kettlebell out until your arms are parallel with the floor. Repeat. 10 reps, 3 sets. What it works: Lower back and hips.


3. Kettlebell Squat Thruster

Start with two kettlebells, one in each hand, in the rack position: that is, grip both firmly by the handles and pull fists to chin keeping elbows pointed straight down. The kettlebells will rest along on your outside forearm. Keeping your arms tucked in close to your body, squat down and explosively drive the kettlebells overhead as you stand. Bring back to the rack position and repeat. 10 reps, 3 sets. What it works: Shoulders, Quads, Hamstrings, Glutes


4. Kettlebell One-Arm High Pull

Stand with feet shoulder-width apart. Grab the kettlebell in front of you with your right hand and let it hang in front of your body, arm straight. Slightly bend your knees and use power from your legs and biceps to jerk the kettlebell rapidly up the middle of your body, leading with your elbow, until your ands is about eye level. Repeat. 10 reps, 3 sets. What it works: Lats, Biceps, Glutes.


5. Kettlebell One-Arm Clean

Stand with feet shoulder-width apart. Grip the kettlebell handle loosely with your right hand. The handles should run parallel to your feet, not across your body, and your thumb should point forward. Drive up with your legs and hips as you pull the bell up the midline of your body into a standing position, keeping it close for better control. Keeping a loose grip on the handle throughout the movement, bring the kettlebell up to your shoulder and rotate your arm so the kettlebell turns from the inside to the outside of your body. Return to starting position. 10 reps, 3 sets on each side. What it works: Arms, Shoulder, Lower Body.

By Lindsay Silberman



Willspace in Well + Good: Refrigerator Look Book: Will Torres, Personal Trainer NYC

Refrigerator Look Book: Will Torres, Personal Trainer NYC

Will Torres is one of New York’s most high profile NYC personal trainer, and at his renowned personal training studio, Willspace, he trains clients like Bravo’s main man Andy Cohen and “Real Housewives of New York” star Heather Thompson. To keep himself fiercely fit, Torres looks to his meals - full of superfoods like quinoa and sweet potatoes - to add extra “oomph” to his workouts.


“I found that the better I eat, the more energy I have, so I work out harder,” Torres says. “About 60 percent of my diet is plant based, and then the rest is protein and carbs.” (And a few yogurt covered pretzels.) Torres gave us a look at the goods in his fridge:


You have a gorgeous selection of produce. What’s in store for the six bell peppers in the refrigerator drawer? I do a few things with bell peppers. I have a mandolin slicer, which is the best little gadget for the kitchen. I slice the bell peppers and I put them in my salad. I also chop them up into one-inch pieces and instead of having chips and guacamole, I have peppers and guacamole. It’s super good. It cleanses everything and they’re really delicious.


I can’t quite tell what the green, leafy bunch is next to the tomatoes. Can you share? That’s parley. I chop it up really fine and add it to turkey burgers. I also make a red quinoa pilaf that I add parsley to.


You recently told us that you started added 1-glutamine to your green drinks. What else goes into your daily drinks?  First thing in the morning, I mix a scoop of green powder, like Doc Broc’s Power Plants, and a scoop of FiberSmart in water and I drink that. The green powder is just freeze dried green. It’s hard to get used to in the beginning. It doesn’t really taste great. But it cleanses the body and helps bring it back to balance after detoxifying all night. The FiberSmart is really great. It has extra fiber obviously, but it also has the glutamine in it. I notice it really helps regulate my stomach and I feel good. It’s sort of become a habit. So I do that first thing in the morning, and then I take my multivitamin, and my calcium magnesium zinc.


What’s the ginger drink on the top shelf? That’s Q Ginger from Whole Foods. It’s an organic ginger ale. The ingredients are really good. It’s sweetened with agave, has ginger, and is low in calories. I’ll use it with vodka to make cocktails.


Ah ha, a vice! What about the Mountain Valley bottled water in the door. Are there any reasons why you like that particular brand? A lot of our drinking water is not pH balanced and is acidic. Mountain Valley’s water has minerals in it that make it less acidic, so your body can absorb the water better, and it brings your body back into balance. It can get expensive just drinking the Mountain Valley, so I also put pH drops in my regular drinking water to make the water pH balanced.


Are any foods off limits when you are looking to tone your body? I don’t have dairy at all. Dairy is really bloating and is over-consumed. One of the things I’m concerned about is the source of my food. It the source is cows that aren’t really being taken care of, and all they’re doing is being trapped in a facility making milk that’s used for yogurt and for cheese, we get all of that in our bodies. So that’s a no for me.


No dairy? What about those yogurt-covered pretzels? One of my downfalls! Okay, ninety-five percent of the time, I don’t have dairy. My kryptonite is yogurt-covered pretzels. I just love them. When I want to treat myself, I’ll have a handful.


For more information, visit or visit the NYC personal trainer.

By Amy Eley



West Village Gyms in GQ: Can Everyone Tell I'm Skinny-Fat?

Can Everyone Tell I'm Skinny-Fat?

Symptoms include male muffin top, gelatinous arms, and a chronic fear of going to the beach. Good news: The cure isn't that bad. Here's your treatment plan for a full recovery—and a proudly shirtless summer

Everything seems cool until you're naked. You look slim with your clothes on, even after a lifetime of eating whatever you want. But the mirror, the doctor, and your girlfriend all know you're skinny-fat: no muscle mass, no definition, and no mojo come beach season. The condition afflicts lightly built men in their late twenties and early thirties, especially burger-loving, beer-guzzling bros who limit their workouts to casual cardio. Sound familiar? Fortunately, you don't need to go all America's Biggest Loser. You just need to tone up, and you can do that in ten weeks, no sweat. Well, a little sweat.

1: Stop Focusing on Your Weight

Start: Looking at a whole new number: your body-fat percentage. A skinny-fat guy starts out at 16 to 25 percent body fat, says NYC personal trainer Will Torres, who runs One of the West Village gyms, Willspace. The goal is dropping to between 9 and 12 percent. That's where you can actually see abs, plural. A good electronic s{C}{C} {C}cale like the Fitbit Aria ($130) can measure your percentage. For the most accurate results, hop on when you're hydrated, sober, and haven't worked out for eight hours (e.g., midday).

2: Stop Running So Damn Much

Start: Flexing some iron. Skinny-fat guys typically avoid the weight room, fearing they'll get huge. They won't—as Torres says, lifting is the fast track to replacing fat with muscle, which is what skinny-fat guys need. And don't bother with isolation workouts. "What's better: doing biceps curls or doing pull-ups?" asks Torres. "Pull-ups, because they're working your back, your core, and your arms." Dead lifts, burpees, and other hybrid moves (see right) have a similar effect: You'll look cut all over, rather than like a pair of pecs mounted on two legs. Once you're strength training, put your workouts on shuffle. Every week, change the exercises you're doing. And when lifting gets easy, bump up the weight or reps. Even minor tweaks (like swapping a barbell for individual dumbbells) make a difference. Gym rats call this "muscle confusion." Expect to be sore.

3: Stop Eating (and Drinking) Like a College Kid

Start: Respecting your body type. While you may be able to scarf those cheese fries without busting through your jeans, you'll never look better until you start eating the way you know you should. Go for lean proteins, pile on the fresh vegetables, and cut out as much sugar and dairy as you can stand. Two more clutch nutritional moves: First, your new snack for the next ten weeks is a protein-packed handful of almonds. Second, at the bar, you're gonna order tequila on the rocks with a splash of soda and lime. It's stronger (and manlier) than those watered-down light beers, so you get more buzz with about the same calories. Just please don't call it a "skinny margarita," okay?


Twice the Burn, Half the Time

Flatten your spare tire with trainer Will Torres's killer combo move:

Step 1

Stand with your feet together, holding a dumbbell in each hand at shoulder height.


Step 2

Step back with your left leg and lower your body until your right knee makes a ninety-degree angle. As you lower yourself, raise the weights straight up.


Step 3

Step forward and return to the starting position, dumbbells at your shoulders. Do three sets of fifteen reps for each leg

By Nick Marino



Personal Trainer NYC in Real Beauty: How To Lose 5 Pounds Now

How to Lose 5 Pounds Now

With bathing suit season right around the corner, we’e got the expert scoop on how to drop that pesky extra weight as quickly as possible.

Hit the Boxing Gym

Anyone looking to lose weight should work out at least four days per week for at least an hour, recommends Will Torres, fitness expert and founder of NYC personal training studio and boxing gym, Willspace. “The first 30 minutes should focus on full body lifting exercises, and the second 30 should be fast paced, high intensity strength training or fast cardio.”

By Katie Amey



Willspace in StyleCaster: 5 Fashion Habits That Are Bad For Your Pilates Body

5 Fashion Habits That Are Bad For Your Pilates Body

We all know that fashion can be a lot of things: exciting, transformative, communicative, and most importantly: fun. That said, there are some facets of fashion that-over time-could be damaging our pilates body dreams and our overall well-being (yeah, we know: not so fun). We’re talking about the actual things that we put on our bodies, as well as mind-sets we adopt for the sake of “looking the part,” which often means you’re not actually channeling legitimate style so much as you’re regurgitating what’s “now” as dictated by hoards of other people.


To explain what fashion habits- both literal and figurative - that could be doing potential damage we enlisted Will Torres, NYC personal trainer and owner of Willspace, a personal training studio in New York City. Read on to educate yourself!

1. Teetering On High Heels

Probably one of the worst things you can do for your body alignment is wear high heels. According to Torres, walking on the ball of your feet forces your torso to lean forward, simultaneously forcing women to straighten out by leaning back. This puts an incredible amount of stress on the spine and compresses its discs over time. It’s really important to remember that injury is cumulative: It generally doesn’t happen overnight. It can take weeks, months, or years of altered movement to show up as discomfort which often presents itself as cramping in the toes and calves, and pain in the back and hips.

While there might not be many things that boost a woman’s confidence quite like a killer pair of heels, they can be a serious hazard, causing an incredible amount of pain and discomfort. Luckily, however, it seems heel heights have reached an all-time high and are starting to fall, which is good news for shoppers, as lower heels are everywhere this season, and really, really cute.

2. Lugging Around That “It” Bag

The bigger the bag, the more things we find to fill the bag. Torres points out that women typically carry purses on one side, either on the shoulder or perched on their lower arm/crook of their elbow. This uneven weight distribution prompts the body to shift causing muscle imbalances and a slew of alignment issues, such as one shoulder being more developed and sitting higher than other (not a good look).

It can also create pain in the spine because the torso shifts to counterbalance the uneven weight. In addition, heavy bags can lead to neck discomfort and shoulder pain. A solution: Give your body a break and carry a small light bag a few days a week that’s free of extraneous objects: We’re partial to canvas totes, leather punches or a paper-thin backpack so long as they’re generally unstuffed.

3. Dieting and Striving for “Fashion Skinny”

Even though Torres admits that Americans might eat too much as a culture, seriously restricting your food intake for the sake of looking “fashion skinny” can actually cause your metabolism to slow down and your body to store more fat.

While young adults who don’t eat regularly may see an initial decrease in body size, by the time they hit 30 years old, Torres says that their metabolism will be so slow that even looking at food the wrong way can cause weight gain. Along with a slowdown in metabolism, people who “don’t eat” wind up snacking, often taking in excessive sugar which is vile for the body and (ironically!) causes bloating and swelling.

4. Sucking It In

Whether you’re trying to look taller or thinner for a photo opp (ahem, street style) or squeezing into a pair of skinny jeans or shapewear, sucking in your stomach robs your body of precious oxygen, which slows your metabolism, affects your focus and performance and deprives yours cells of life. According to Torres, the best way to breath is by taking diaphragmatic breaths also known as “belly breathing” (the diaphragm is a muscle that sits between the chest cavity and the stomach cavity). When it’s able to contract properly, the lungs fill with oxygen and the belly expands.

However, if you’re holding your stomach in or keeping it tense all day to keep your jeans from popping, the diaphragm isn’t able to drop and allow room for the lungs to fill with air, causing most people to become “chest breather.” This, according to Torres, causes tension in the body and it’s one on of the reasons people experience so much shoulder and neck tension- plus it can lead to headaches, stomach discomfort, depression, anxiety and other issues.

To get an idea of your breathing style, put one hand on your chest and the other hand on your belly. Relax your body and take three slow breaths in and out. Which hand moved? For most people, it’s the hand that’s on the chest.

To become a belly breather, Torres offers this tip: “Sit straight up in a chair and place both hands around your stomach. Relax your body and begin inhaling through the nose and exhaling through the mouth. Try filling your belly like a balloon with air. You should see your hands moving away from the body. Put on a great song and try breathing this way for the length of one song. Over time, work up to breathing this way for 2-3 songs. Be patient and enjoy the buzz.”

5. Adopting a “YOLO” Mentality

This motto- a catch acronym for “You Only Live Once” - is responsible for tons of impulsive and destructive behaviors, from indulging in highly unhealthy eating habits, to splurging on that designer bag that you’ve been seeing on every street style blog when your credit cards says you shouldn’t. While it’s true that we only live once and enjoy life, why not live once to its fullest by doing thins that benefit our bodies and mind in the long run. Torres recommends living above the fray and not getting sucked into the latest and bad habits. 

By Perrie Samotin



Willspace, NYC Personal Training Studio in Teen Vogue: What You Need For A Cold Weather Run

What You Need For A Cold Weather Run When You Can't Get To One Of The West Village Gyms

Wintertime doesn't have to force you onto a treadmill, but you should be adjusting your routine to make the most of a chilly trek outdoors.

If you’re not afraid to face frigid weather, or you don't want to head to one of the west village gyms for boxing classes, running in the winter just means a few extra layers, right? Not so fast. Before you barrel into the cold, you should take into consideration what elements could maximize your time outside. Will Torres, fitness expert and founder of Willspace Personal Training NYC, has a few tricks for gearing up the right way, staying hydrated, and making sure you're safe in unstable conditions.


Layer Appropriately

"The first layer should always be something that wicks away sweat," says Torres. "Followed by a warmer top layer with a 1/4 zipper that protects the neck from cold air, but also allows you to get some air when things really heat up. The next layer should be a winter running jacket, designed to keep you warm while having the functionality to move with your body so you're not restricted. For the lower body, it varies by person. If it's really cold you may want to have a t hin running tight as a base layer followed by a running pant or thicker running tight on top. It just depends how much of the cold you can handle. Next, put on a hat and gloves!"

Torres likes to layer with gear from Tasc Performance. "They have a cotton-bamboo blended material that naturally wicks and regulates body temperature. And since the fabric isn't synthetic, it doesn't retain odor."

Tasc Performance Contour 1/4 Zip Fleece, $58.


Be Aware Of Your Surroundings

In the winter, there's less light and more chance of snow, sleet, or ice, so you'll need to take these factors into account before you hit the road. "When running in the dark, make sure to get gear that has reflective pieces throughout," suggests Torres. "This'll make you more visible to cars and other runners. It's not very safe to run under snowy conditions because the snow can be slippery, and it's not always the snow that's the danger, it's what's below it—like ice. Make sure to run with some cash and an ID. In case something happens during your run, you want to have the ability to get home."

Brooks Nightlife Hat, $25.


Hydrate Properly

Just because you're not racing in hot, humid conditions, doesn't mean you don't need to fuel your body with fluids. "If you're dehydrated by as little as three percent of your body weight, you can lose as much as 10 percent of your speed and endurance. The most important time to hydrate is before you start your run. For runs over 40 minutes, you should have with you or find a water source sometime mid-way through."

Amphipod Hydraform Thermal-Lite Water Bottle, $22.


Have Good Breathing Form

You know that painful burning sensation you feel when you're guzzling freezing cold air? You can avoid that! "A common reason for this throat burn is starting the run too fast and not having your breathing under control. It's important to start off slowly and as your body warms and gets used to the cold air, you can pick up the pace. One way to warm the cold air is to breath in through the noise. It'll add a little moisture to the dry air, further avoiding the burn. You also can try running with a ski mask to trap the air and help warm it before it gets to your lungs."

If you don't dig the robber-in-the-night look of a ski mask, try a breathing through a neck warmer or scarf made of a running-appropriate material.

Nike Thermal Neck Warmer, $25. 

By Eden Univer



West Village Gyms in Details Magazine: Elimination Nation

west village gyms Willspace

Elimination Nation: Seemingly Healthy Foods Might Be Wreaking Havoc On Your Waistline. Move Over, Moderation - Cutting Certain Ingredients Altogether May Be The Secret To Staying Slim.

Try hosting a dinner party and you’ll likely be confronted by one of the most compelling food fads of the moment- the elimination diet. While the practice of singling out a dietary super-villain was formerly reserved for food-allergy sufferers, health buffs are realizing that smart exclusions can reap big rewards. “when my clients cut out a food their body isn’t reacting well to, they see results- less bloat, more tone, more energy-in a week or two,” says Will Torres, an NYC trainer and the owner of Willspace personal training studio in New York City. Celebs have caught on too: Channing Tatum reportedly cut gluten and dairy to prepare for Magic Mike.

While only 3 percent of people have a true food allergy (a shrimp cocktail or strawberries send them into anaphylactic shock), food sensitivities are much more widespread. “You may have stomach pain or bloating,” says Dr. William D. Chey, a gastroenterologist and professor of medicine at the University of Michigan. “But it can also show up as fatigue, joint pain, or mental fogginess.” Eating foods that you may be sensitive to also creates inflammation, which may block key messages from reaching your brain - including the ones that tell you to stop eating or tell your body to burn fat or regulate blood sugar.

So should you scrap moderation for hard-and-fast elimination? Maybe so. “Moderation is how you get fat-one cookie at a time-and it takes twice as much effort to undo that damage,” says JJ Virgin, a nutritionist and the author of The Virgin Diet. Whatworks, he says, are the east-to-follow rules of food exclusion-you don’t have to think twice about what to eat and, more important, what to turn down. Plus, the less youeat of certain foods, the less you crave them.

By: Merritt Watts



Willspace Personal Training Studio in Metro: Here's How To Get A Pilates Body

Guys: Here’s how to get a Pilates Body

From suits to outerwear, slender cuts were all the rage in male designs at New York Fashion Week. If you want to bypass bulking up for a pilates body, follow these tips from Will Torres, NYC personal trainer.

Jack-up the intensity. The best way to a ripped body is to give each workout your all, which doesn’t mean adding on plates. Push past your limits. If you’re used to doing 10 reps, do 15 instead.

Cut out the breaks. Constantly moving is essential. Don’t rest in-between sets — jump right into the next move to keep the body burning and building. Only take a break as needed to catch your breath. Play with the timing by using the stopwatch on your phone and time how long it takes you to do a workout. Try to beat your time during the next workout.

Work multiple muscle groups in one movement. The more muscles that are stimulated at the same time, the stronger and leaner you will be. Even though arm curls will get your biceps to burn, the impact to the entire system is very small. However, an exercise like squat to overhead press is going to have a more intensified effect on your muscle development and metabolism as a whole. The more muscles that are being challenged simultaneously, the more hormones that are released and the greater results you will see.

The Workout:

Move as quickly through this series as possible, only taking a break to catch your breath as needed. Begin with two rounds on the entire series and work your way up to doing it 3-4 times. Perform this workout 3-4 times per week.

· 16 walking lunges

· 16 single-arm chest presses

· 16 jumping pull-ups

· 16 squat + 0verhead presses

· 16 sit-ups

· ½ mile run

By Contributed



Personal Training Studio in She Knows: Raise The Bar On Your Kettlebell Workout And Burn More Calories

Raise the bar on your kettlebell workout and burn more calories

An interview with NYC personal trainer Will Torres


Ever wish you could take a peek inside one of those ultra-swank West Village gyms for the rich and famous? Here’s your chance to do just that — and get tips from a top trainer, too!.

What is it that gives those celebs their enviable physiques? You may think that’s something you can’t achieve, but trainer Will Torres of personal training studio, Willspace, in New York City gave us a glimpse of his studio, his new program Raise the Bar and let us in on his training secrets.

He also gives us the names of some of his celebrity clients and gives us the skinny on how those of us who aren’t in New York (or can’t afford his $3,000-plus price tag) can get access to his killer program.

SheKnows: How is Raise the Bar different from other private training programs?

Will Torres: I’ve been a trainer for 15 years and I’ve been part of the West Village gyms privately working for eight years, and in that time, I’ve looked at how I can get someone what I like to call “camera ready,” because many people admire the covers of magazines… you know, they aspire to be that way. Not everyone gets there, but what does it really take to develop a body, a physique, that looks great, that feels great, but also performs on a high level?

What I’ve found is that it takes more than a few hours a week… and for a lot of people, anywhere from six to eight hours a week.… So I said, “How do we take that time and how do we condense it and make it super-effective so that you get the most out of it?” And we came up with Raise the Bar.

Raise the Bar is really a comprehensive program. It lasts four weeks and it’s really results-driven. So by the end of the 30 days, we want to see change. What we’ve noticed is that if we can take someone’s body over the course of four weeks (we see them 16 times), we can create some measurable changes in their body.

SK: What makes one program more effective than another?

WT: One of the things that makes Raising the Bar so effective is that we combine the strength training with a unique form of cardio that involves high-intensity metabolic movement and kettlebell workouts. Imagine doing strength training at a pace so that it almost feels like you’re doing cardio. The way it stimulates your body, you really wind up burning more calories, and by combining the cardio and the strength training in one session, you can burn up to 10 times more calories than when you do them separately. Most people, when they go to the gym, they do cardio one day and they lift another day, and we’ve found it’s more effective to do it together.

SK: So a lot of people have been doing it wrong?

"Every 30 days, we continue to raise the bar and focus on new things, and continue to train them at a higher level."

WT: There’s no good or bad, right or wrong. Within the fitness world, you want to challenge your body all the time. If there are rules, you want to try to go above them. I mean, who told you to just do 15 reps? Why only do 15 or why only do 30 minutes of cardio? So what we’ve begun to do is explore it. You know, do 50 reps or do 30 reps and see how far you can push your body. A lot of times, people just stop because they’re told to stop. If you can keep going, keep going.

At Raise the Bar, what we like to do is figure out where you are now. And then get you to push a little bit more. And at the next session, push a little bit more. All that “little bit more” over four weeks or over two or three months creates results.

SK: What role does motivation play in the goal of changing your body?

WT: I think most people, when they’re excited about starting a new program… It takes a lot to get someone motivated to start working out, but when they are, they’re super-inspired to do it.

[What we do is] take advantage of that motivation and create structure and detail so you get the best results from it.

SK: What should people do to maintain it after that first four weeks? Do they continue to see a trainer or should they have something they can take away to continue alone?

WT: One of the components of [training] is that we’re educating the client. We’re teaching them… teaching them how to move, how to properly execute exercises, how to improve their technique and really know what to look for so that if they’re out doing it on their own, they know how to squat, they know how to do a push-up, they know how to dead-lift and a number of other things.

And then they’re also beginning to learn how to eat. How much water should you be drinking? How should you be eating, how should you be combining your foods? So really educating so that at the end of the 30 days, they can continue on their own. But in general, the people who are really serious about transforming their bodies know it won’t happen in 30 days, and they know that it’s going to take time, so they tend to continue [with a trainer] and continue on another 30-day journey.

And every 30 days, we continue to raise the bar and focus on new things, and continue to train them at a higher level.

SK: How do you custom-design each workout?

WT: Well, when someone gets started, the first session is really about getting a blueprint. Really figuring out “What’s the person looking to achieve?” Where are they right now? Do they have any injuries? Do they have experience working out? And taking measurements so we’re really seeing where they’re at. And on top of that, how they move; what their strength and flexibility are like. And also what their balance and coordination and endurance are like.

So that first session, we’re trying to gather as much information just so [we know] what’s going to be the best approach for this person. Even though there are certain performance goals we want them to do, how we get them there is different for each person.

From there I decide which of my trainers is going to be the best fit for that person.

SK: What's a typical training session like? Can you tell us a little about your trainers?

WT: There are four trainers including myself. And even though we all use the same programming, our strategies for motivating and the way we communicate and inspire people are different, so finding the right match is really important.

And once we know what the weaknesses are, that’s where we go and [what] we focus [on] first. And from there, each session we build on that. Each session is different and focuses on different areas.

SK: Sounds like a good way to keep people from getting bored.

WT: The body gets accustomed to a certain routine. Routine is the worst thing to create for yourself.

I found this really interesting when I found out. Subconsciously, if you know the workout you’re going to do, you know where you’re going to work harder and where you’re going to take a little more time. So your body paces itself. And one of the things with not knowing what to expect is that you’re always giving it. You don’t know how to pace yourself. That’s just one great way to make the workouts more effective.

SK: Your studio is definitely sleeker and more intimate than a traditional gym. Is that just for looks or do you think it has an effect on the workout at all?

WT: Oh, completely it affects the workout. To give you the jargon I like to use, I consider it a sanctuary, not a gym. It’s a place where you come to build your mind and your body. We take the training very seriously, and you feel that when you’re walking through the space.

The space was designed so that when you walk in, it’s very clean. You feel it’s sort of intimate, but it’s also very focused. It’s about getting the most out of your time. You know, we’re in New York City, so New Yorkers, they work hard, they play hard, but they’re always in a crunch. They’re always rushing — they don’t have a lot of time.

And a lot of the people we attract are very successful businesspeople who have a lot going on, so we wanted to create a space where you come in and you’ve got your “hour of power.” You’re getting the most effective workout in that one hour. There are no distractions. You feel comfortable because you don’t feel that people are gawking and looking at you.

You know, a lot of our clients have memberships at gyms. At big gyms, but they come here to do personal training.

SK: Give us the dirt. Are you the man responsible for any of the celeb bodies we're so jealous of?

WT: Um, [I can only talk about] the ones that are publicly vocal about it. So, we work with Andy Cohen from Bravo and we work with Mark Consuelos. There’s Riccardo Tisci from Givenchy. Then there are other people, names we can’t discuss.

There’s kind of a cool factor. Not knowing who’s going to be here and then people come here and they see different household names that you would recognize. But we don’t really shout it out too much just because the clients like their privacy.

SK: I feel like another specific type of client might be a mom trying to get her shape back after her baby. Is there a specific workout you do for that?

WT: The exercises are all the same. There’s only so many combinations. So there are fundamental movements we do with everyone. What’s different for each person, and especially with moms, is the pace at which we do it, how much recovery we give them. We also work with some women that are pregnant, so there are certain things we have to be careful with.

But generally with moms, they’ve just given birth and the workouts we tend to do with them are a little faster-paced because we’re just trying to boost their metabolism so they’re burning as many calories as possible and then strengthening them — their upper body because the baby’s just going to get heavier, but it’s really a full-body approach to getting them back to their pre-baby weight.

SK: I’m sure a lot of our readers are dying to try your workout now. Unfortunately, we don't all live near the West Village. Any plans to release a workout video anytime soon?

WT: We’re working on an app and before the app comes, there will be some videos. I don’t have a date, but it will be this year (in the next six months). What’s motivating us to do it is that we get so many questions and emails about what to do — what exercises to do if they can’t get to New York. We want to give people the tools they need to do it if they can’t get to us. And it’s going to be very accessible [and less expensive].

SK: What else do you want SheKnows’ readers to know about working out?

WT: Lately I’ve been going on this rant. You see all this marketing that says “Get in the best shape of your life with 20 minutes a day.” Or “Improve your stomach by doing 10 minutes of ab work every single day.” And what I’ve found is, [for example] if you’re going to build an incredible career, to be successful, are you going to be able to do that just investing in it 20 minutes a day? If you’re looking to accumulate wealth, are you going to be able to wake up at noon and be done with work at five?

My whole thing is that it takes time. And it takes time to develop a physique and a body that you want. What we’re beginning to do is educate people and say, “Look, you need to invest time, but this is how you get the most out of it.” There’s no quick fix.

About Will Torres

With more than 15 years of experience, Will Torres is a premier strength and conditioning trainer who empowers his clients to explore both physical and mental limits to help them achieve their athletic potential. In 2005, Torres started his boutique personal training studio, willspace, to develop an environment where clients would come to push, sweat and discover the inner will to transform their bodies.

By Heather Barnett



NYC Personal Trainer in People Magazine: Personal Trainer NYC Reveals: The Secret To Looking Hotter In These Clothes

NYC Personal Trainer Reveals: The Secret to Looking Hotter in These Clothes

Nothing like a sexy new dress to motivate you to work out. We tasked top fitness gurus with finding easy moves to make us look better in each of these seven pieces. Because we're much more likely to break a sweat in the name of style.



NYC personal trainer and founder of personal training studio, Willspace, Will Torres: Hold weights (soup cans work too) at the shoulders, keeping your chest up and your feet shoulder-width apart. Lower yourself into a squat, place the weights on the floor, jump back into a plank then jump forward with feet shoulder-width apart. Bring the weights back to your shoulders and raise them overhead. Repeat 15 times.

Buy it! Express contrast tee, $39.90

By Zoe Ruderman



Willspace in New Beauty: Six Steps For Healthier Heart And A Sexier You

Six Steps for Healthier Heart and a Sexier You

February is American Heart Month. Although Heart disease is the leading cause of death for both men and women, it’s actually preventable and controllable. In order to get your heart pumping before the month is over, fitness expert and founder of New York’s Willspace training studio, Will Torres shared his six steps for improving your overall wellness and promoting a healthier heart—expect a slimmer silhouette too: 

1. Drink 2 liters of water a day. The average person consumes about 1 liter of water per day, which often comes from acidic beverages like coffee, soda and tea. When you don’t take in enough water, the body is forced to retain water it would otherwise release, causing achy muscles, bloating and fat storage. Drinking 2 liters of pure water per day will boost your metabolism, dilute acids and wash away toxins that pose a threat to your health.

2. Substitute sugary fruits. No matter where it comes from, sugar will cause you to store fat. Replace fruits high in sugar, such as pineapple, banana and papaya with fruits that have a lower sugar content like berries, cantaloupe and watermelon. Steer clear of fruit juices—many contain a high amount of concentrated sugar without providing the fiber.

3. Remove dairy from your diet. Not only does dairy create acid and cause bloating, but also high levels of the protein casein (which makes up 87% of milk) have been linked with cancer. Cheese is especially risky, as it takes 10 pounds of milk to make just 1 pound of cheese. Cut back the dairy from your diet and you will look and feel leaner while reducing your risk of cancer.

4. Boost your calcium intake with plant foods. The body uses calcium as a buffer to neutralize the acids that build up from stress, alcohol and poor diet. Though milk is high in calcium, it is also very acidic. A cow gets its calcium from plant food, and you can too. Try 1 ounce of almonds and ½ cup of arugula, Swiss chard or spinach to get the calcium your body needs without the excessive acidity. 

5. Evaluate the soy in your diet. When it comes to soy, less is more. You only need a small amount to obtain its health benefits and you should always eat it in its natural form. Soybeans, edamame and fermented soy products like tempeh are much better for you than tofu, soy faux meat and soy snacks, which can be over processed and acidic. 

6. Combine weightlifting and cardio in the same workout. This can boost your metabolism up to 10 times more than performing either component separately. Next time you’re at the gym, run 1 mile, then do 25 squats and 25 sit-ups. Repeat 3 times as fast as possible.

By: Marissa Hicken



Willspace in Spa Week Daily: 4 Celebrity Moves for Quick Weight Loss

4 Celebrity Moves For Quick Weight Loss

By Will Torres, fitness expert and owner of willspace

Most people go to the gym and either do cardio or weight lifting on any given day — not both. When your workouts become predictable, the body subconsciously sets a pace for the workout. This type of cruise control keeps you from getting optimal results from your workout. The body hits a plateau; If you always run or cycle at the same pace your body becomes efficient at that pace and it no longer yields the same results it did in the beginning.


One of the best ways to get fit quick is through variety and intensity. When we train clients at willspace, we increase intensity through “hybrid” movements that challenge multiple areas of the body all at once. For example, a Plank Row challenges the core muscles while strengthening the arms, back and shoulders all in one power packed move. A movement like this stimulates so many areas of the body that it creates a larger spike in metabolism.


One of the fastest ways to lean-up and see results quickly is to combine cardio with strength in a short, fat scorching combo. This helps boost metabolism up to 10 times more than doing cardio and lifting weights separately. Below are a few moves from our “Raise the Bar” program, which we developed to literally “raise the bar’ on your body and health all in 30 days, similar to intense workouts celebrities do to get in shape for a film or appearance.


Perform each combo as fast as possible. Breaks are not timed and only taken when needed — keep them as short as possible. The idea is to keep moving and complete the combo in the shortest time possible. Your breathing should be heaving, muscles burning and dripping sweat.



A. Plank Rows (Best with 7.5-10lb dumbbells)

• Begin in a high plank position, arms and legs straight with feet hip width apart and arms close together.

• Push down through the left arm to engage a strong foundation and pull the dumbbell off the ground with the right hand bringing it in towards your armpit.

• Pause at the top and then lower the right arm down.

• Repeat on the other side and do 20 reps in total.


B. Scorpion:

• Start in a downward dog with right knee bent and leg curled up toward the ceiling. Keep the knee even with the hip or higher.

• Walk hands out in front of you, maintaining your leg position as your move toward a plank.

• Walk your hands back to a downward dog, repeat 10 times, then switch legs.

C. Inchworm with Push-up:

• Stand tall with shoulders back. Hinge forward at the hips, keeping legs as straight as possible.

• While keeping your legs straight, walk your hands out to a plank position and do a push-up.

• Keeping core tight, walk your legs up toward your hands. Right before you get to the point where your knees bend, push your heels into the ground and walk the hands back out.

• Repeat the move 10 times.


D. Leap Squats:

• Start with feet shoulder width apart.

• Complete 3 squats: 2 normal squats, and on the third squat, as you straighten the legs, leap forward with both feet as far as you can.

• Land with knees bent in a squat position.

• Repeat sequence 10 times.


Once you get the moves down, here’s how to incorporate them into one entire heart-pounding workout:


Workout 1:

-Start with a 250 meter row on a rowing machine.

-10 Leap squats

-10 Inch worm push-ups

-Repeat 4 times


Workout 2:

-Start with a 1 mile run.

-20 Plank rows (10 each side)

-20 Scorpions (10 each side)

-Repeat 3 times

By Marissa Gold



West Village Gyms in The Vivant: Andy Cohen Tells Us His Favorite West Village Spots Include A Lesbian Bar And A Used Bookstore

Andy Cohen Tells Us His Favorite  Spots Include West Village Gyms, a Lesbian Bar and a Used Bookstore

Who doesn’t love Andy Cohen? The Bravo executive and host of late night’s most amusing show “Watch What Happens Live” is stylish, hysterical, and responsible for “The Real Housewives” franchise (everyone’s guilty pleasure). We caught up with Cohen last night at the premiere of Oxygen’s modeling competition show “The Face” at Marquee, and couldn’t resist asking the longtime West Village resident what his favorite neighborhood spots are in New York City.

Corner Bistro: One of the West Village’s most beloved bars also boasts some of the best pub grub in New York. ”They have the best burger in town!” Cohen raves. 281 West 12th Street, New York City;

Li-Lac Chocolates: Chocolate lovers have been flocking to this Eighth Avenu{C}{C} {C}e spot since 1923. “I love their homemade dark chocolate most of all,” Cohen told us. 40 8th Avenue, New York City;

Left Bank Books: Specializing in literary first editions, Left Bank Books is a relic of another era. “It’s truly the best place for vintage books,” Cohen said. 17 8th Avenue, New York City;

Willspace: With a slew of specialized fitness studios out there these days, Willspace stands out for its one-on-one personal training studio. “It’s a private fitness emporium that has totally changed my life. Owner and NYC personal trainer Will Torres has remade my body over the past few years,” Cohen shared. 254 West 10th Street, New York City;

Cubbyhole: Located on the corner of West 12th street, Cubbyhole is one of the most famous lesbian bars in America. “Everyone loves a lesbian bar, and there’s always a party there!” Cohen told us. We’ll take his word for it. 281 West 12th Street, New York City;

Posted by Spencer Cain



Boxing Gym in Men's Fitness: 7 Ways to Boost Your Endurance and Stamina

7 Ways to Boost Your Endurance and Stamina

Our endurance expert weighs in on the major mistakes you’re definitely making...and how to fix them.

“When people think of endurance and stamina, all they tend to focus on are cardio activities like running or cycling,” says Will Torres, a NYC personal trainer and founder of the personal training studio, Willspace. “But that’s only a small part of the equation—you also need to improve your strength.” For example, Torres explains that by building your leg muscles, you’ll be able to propel yourself further in every step you take while running. “The added muscle also helps absorb the impact that would otherwise put stress on your joints,” he says. So here, Torres gives you seven sneak tactics (ones you’re probably not trying) to boost your endurance and stamina.


1. Combine strength days with cardio days.

It’s a simple equation: the more muscle you can get working, the more it will challenge your heart and your cardiovascular system. Instead of building cardio-only workouts (the pitfall that’ll prevent you from building endurance) make sure to weave strength days into your training. “Most people reserve one day for strength and another day for cardio. Try combining the two instead,” says Torres. “Use a bench press, immediately followed by pull-ups, then run a mile as fast as you can… and repeat.” Another good example: Jump rope for a minute, followed by squats, an overhead press, and finally sit ups. Repeat.


2. Reduce your amount of rest.

Men typically give themselves between 30 and 90 seconds of recovery time in between sets, but if your goal is greater endurance, be prepared to sacrifice break time. “By the end of your sets, your muscles should be burning—you should be breathing heavily and sweating,” says Torres. “Only take a break if you physically can not continue.” Torres suggests selecting a series of movements like 10 pull-ups, 10 squats, 10 push-ups, 10 sit-ups. Do three rounds of the series back to back, taking as minimal a break as possible.


3. Do fast-paced, high-intensity lifting.

“When you use weights at an extremely rapid pace, it will not only improve your strength, but also carry over to improve your endurance activity,” says Torres. “It’s one of the best ways to ignite your metabolism. When people do an excessive amount of endurance-only training, they actually slow down their metabolism because it starts to eat away at your muscle tissue.”


4. Choose compound movements over isolation.

Compound moves that require using more than one joint—like squats, step-ups, push-ups and pull-ups—will improve your endurance more so than exercises in isolation. “Isolated exercises like bicep curls and leg lifts aren’t going to stimulate you enough to increase your stamina,” he says.


5. Remember: Routine is the enemy.

Switching up your workout is essential to building endurance and stamina. According to Torres, the human body gets used to a workout after two weeks. So if you’re always running, start doing boxing classes instead. Or if you’re an avid cyclist, change it up by running stairs. “You need to move the muscles in a different way so that you don’t develop overuse. Plus, it becomes more motivating,” he says. “It’s important to keep the mind guessing.”


6. Go for hybrid exercises.

A squat with an added overhead press (a “thruster”), jumping pull-ups, and lunges with bicep curls are all great hybrids: exercises that take two separate movements and combine them, like boxing classes. “The more muscles you can get working in a movement, the more it will stimulate your heart muscles, which in turn improves your stamina.”


7. Add explosive movements, like boxing classes, to your workout.

Explosive movements that take a lot of energy challenge your strength, endurance and stamina simultaneously. Once you become more explosive, you’ll notice that you’ll actually start moving faster. Torres says: try adding things like burpees, box jumps, jumping knee tucks and power push-ups to your workout routine.

By Lindsay Silberman



Willspace in Brides: Get Your Pilates Body

Track Stars - Want to tone your pilates body for your big day? Gear up with one of these high-tech fitness trackers. Winter 2013

1. More the Merrier - FitBit Zip, $60

Tiny, affordable, and super-cute, this peppy gadget is also quite social: You and your bridesmaid can connect online (or via smartphone) and find out the precise moment you’ve all sweated enough to meet for margaritas.

2. Goal for It - Nike+ FuelBand, $149

This chic wristband keeps tabs on every move you make-from the two flights of stairs at your office to Tuesday night’s Zumba class- and converts them into a single number, dubbed “NikeFuel.” To keep you pumped, it prompts you to set a daily “fuel” target- perfect for sporty brides who love a challenge.

3. Dram Big - Zeo Bedside Sleep Manager, $149

Shut-eye-deprived? You’ll have a harder time fending off carb cravings, says fitness guru Joe Dowdell. “If you’re sleeping well, you’re setting up a hormonal environment that helps you make better food choices,” Dowdell explains. This soft headband syncs to a clock that monitors that quality of your sleep-and (most important) tells you how to improve it!

4. Join The Club - Weight Watchers ActiveLink, $40

Think of this as a mobile Weight Watchers meeting. It assesses your activity level and turns into PointsPlus values. Translation: The more often you take the stairs instead of the elevator, the quicker you’ll earn that brownie a la mode.

5. C’Mon Get App-Y - MyFitnessPal, free

This app offers a huge database of food info (1.7 million items!), including the calories in that Chicken Fajita Rollup at Applebee’s. “Brides are motivated when they know what’s going on, calorie wise,” says trainer Will Torres