You’ve been told you should be staying active and exercising during your pregnancy, but what exactly should you be focusing on to prepare your body for labor and delivery?  How do we train for [...]

We are excited to announce that we are hosting our annual fundraiser in July and will be raising money for The Okra Project. What is The Okra Project? The Okra Project is a collective that seeks [...]

Dismantling White Supremacy Series Part 2: Resources by Izzy Devlin In Part 1 of this series, I started the conversation of white supremacy and addressed the purpose of protesting to honor George [...]

Dismantling White Supremacy Part 1: Unpacking by Izzy Devlin In light of the murder of George Floyd and the subsequent enormous uprising; I, as a white woman, want to share some resources for [...]

Our Healthy Quarantine Pantry Essentials + Quarantine Friendly Recipes What to stockpile your pantries, fridges, and freezers with during COVID-19.   For most of us, it’s our new reality: [...]

Exercise, Immunity, and the COVID-19 Pandemic Four crucial ways to fight germs (and boost your immune response) during the coronavirus outbreak.   The immune system is a biological structure [...]

Every pregnancy is different. It’s important to acknowledge that we all have our own experiences with our prenatal and postnatal (aka postpartum) bodies. That being said, these are five [...]

Body After Baby: Postnatal Care Where do I start?  In the first two days following birth, my body was exhausted. It hurt to roll over. Sleep deprivation was in full force. My body felt foreign. I [...]

Hey there! Ally Taylor here. I’d like to introduce myself before I get to the purpose of this post. I am a NASM certified personal trainer as well as a registered yoga teacher from Laughing [...]

APRIL Nutrition Highlight: Nutrition in The Age of Uncertainty It feels like the world has been flipped upside down. Many of us are grasping for some semblance of normalcy and control in our [...]

Carol Oliver, 72 years old! As a longtime client of Pongo Power, I would like to offer my positive experience having Trained Workouts while at home.   Before Pongo Online Personal Training, I was [...]

“Health is a human condition with physical, social, and psychological dimensions, each characterized on a continuum with positive and negative poles. Positive health is associated with a capacity [...]

Life as we know it is looking pretty different these days, with everyone self-isolating at home or at least social distancing. Restaurants, bars, gyms, and all non-essential businesses have been [...]

Greetings! Elizabeth Pongo here, sending you all of my love and powerful Pongo vibes as we enter this pivotal time. I am writing to share my vulnerabilities with you; and the breakthroughs in my [...]

Name: Anton Scott Age: 28 Certifications: National Academy of Sports Medicine, Certified Personal Trainer  PRONatal, Prenatal and Postnatal Performance Training Specialist What inspired you to [...]

February Nutrition Highlight: Chia Seeds Chia seeds are a tiny bluish-gray seed in the mint family. They are a great source of omega-3 (healthy) fats and fiber. In two tablespoons of the seeds, [...]

Perhaps you have heard of the deadlift? It may seem like an exercise reserved for professional athletes, powerlifters, or avid gym goers. However, the deadlift is an underutilized and an [...]

Self love is a hard skill to learn. In a world in which we are constantly seeing others at their best online, it is incredibly hard not to get stuck in the comparison game. I would say it has [...]

Winter Salad This recipe is a great way to use up leftovers from the holidays and utilizeseasonal vegetables. If you are sharing, simply multiply the recipe by thenumber of people enjoying it! [...]

It is my intention with this blog, to bring clarity to a pervasive issue in the health and fitness industry, and from there to create the space necessary to uplift a truly enlightened paradigm of [...]

Name: Zachary Zweifel Age: 29 Certifications & Degrees: Certified Personal Trainer, the National Academy of Sports Science (NASM) Bachelor of Arts in Psychology, American Military University [...]

Last week we shared a blog about Post-Total Knee Replacement Personal Training (you can check it out here). This week, we are sharing with you the reasons why Prehab is strongly recommended [...]

Ahhhh, the new year! A time of renewal, rejuvenation; a fresh start. It can also be a time where people feel pressured to make these big, crazy changes in their lives or set extremely difficult [...]

As this past Thanksgiving neared, many clients asked how to handle, and hopefully prevent, the pain and tension associated with the demands of holiday prep. This simple guide is packed with quick [...]

Where does Personal Training come in after a Total Knee Replacement? Knee arthroplasty (Total Knee Replacement) is a surgical technique used by orthopedists to replace the weight-bearing surfaces [...]

Have you ever had low back pain, neck pain, shoulder pain, head aches, or even knee pain? By taking a few moments each day to master these foundational forms and techniques, you will put yourself [...]

Name: Kezia Bernard-Nau Age: 30 Certification: National Academy of Sports Medicine, Certified Personal Trainer   What inspired you to become a personal trainer? I’ve always been athletic and [...]

As a fitness professional of 17 years, I’ve always felt deeply honored to hear feedback from clients about my own health and fitness. When clients talk about their journey of wellness in a way [...]

Mental health is just as important as physical health. In fact, the two tend to work symbiotically! Healthiness in one tends to promote healthiness in the other. Most of us know how to break a [...]

Well, folks, it’s almost that time of year: holiday travel time! Some of you might be like me and travel a lot year round, or you might travel only during the summer or holidays. Either [...]

A macronutrient is a type of food that is required in large amounts in the diet. There are three types of macronutrients that make up our foods: carbohydrates, proteins, and fats. Most foods [...]

I’ve been living with anxiety and panic attacks since I was in 5th grade. What this meant for me, was that I needed to find a system or series of systems, to help me identify anxiety indicators; [...]

Health is unique to each of us. October 10th, 2019 is World Mental Health Day and Pongo Power is launching our own mental health revolution. We call it, “Embrace the Belly!” Where [...]

Gaining weight and losing weight is hard. It doesn’t matter if you’re middle aged, young, old, male, nor how you identify your gender. It doesn’t matter if you’re an American, French, [...]

There is so much to do during any season in New York City, if we allow ourselves to go outside and PLAY! Fall is rapidly creeping up on us but that doesn’t mean it’s time to sit [...]

Anyone who’s been even remotely in touch with the fitness world for the past few years, has probably experienced people raving about kettlebells. You also may have noticed that kettlebells are [...]

It’s That Time of Year Again: Back to School/Work!  Now that summer is winding down, many of us are excited to get back to our regular routines: kids, school, jobs and…working out! [...]

Sometimes the best place to take a vacation is right in your own city! There is something really special about getting to experience your own city as a “tourist”. I am lucky enough to live in [...]

What are the benefits of eating locally and seasonally, or at least incorporating more local foods onto your family’s table? ,Locally grown food is more flavorful! When grown locally, fruits and [...]

Staying on top of your workouts when you travel doesn’t need to feel like a burden! Before you leave for a trip, throwing a few small pieces of equipment like resistance bands and a lacrosse ball [...]

When one thinks about New York City, nature isn’t exactly the first thing that comes to mind. But, with a quick train ride on Metro North and within a couple of hours, you can access some of the [...]

Pongo Power client Lara Hogan joins us in this guest post detailing her recovery from chronic pain and the symptoms of Crohn’s disease. Did you know? As many as 1.6 million Americans are affected [...]

Sometimes when I tell people that I bike everywhere I go in New York City, their jaws drop. “Everywhere?” they ask. “Surely, not into Manhattan!” they scoff. “But you stop in the winter, right?” [...]

I hear it all the time: I want to look and feel better in my body and I hate going to the gym! My response is usually, that’s fine!! You can stand up tall, spread your arms wide, and open your [...]

Coach Brie Helmuth will come to your office, and/or work with individual clients, here at the Pongo Power fitness studio. She leads participants through a series of core activation drills, and [...]

Did You Know? Exercise Lessens The Negative Effects of Chronic Stress on The Brain. Chronic stress can negatively affect your brain’s capacity for learning and memory. A recent study by lead [...]

If you’ve ever had low back pain, neck pain, shoulder pain, head aches, or even knee pain – by taking a few moments each day to master these forms and techniques, you will put yourself on the [...]

The first time I recall a gentleman commenting on my body, was at a dance, freshman year of college. I felt pretty cute that night, wearing my little black sleeveless dress. I felt foxy.  A guy [...]

Want to reduce your risk of heart failure by nearly 25%? Start Walking. A study published by the American College of Cardiology found that walking at a brisk pace for 40 minutes per day, several [...]

Have you ever wondered what it takes to be a good personal trainer? At Pongo Power, one of our core principles is centered around the need for individual programming. There are certain corrective [...]

Are you traveling for work, taking spring break with this kids, or vacationing? If you’d like to keep your body in shape, continue your exercise routine, or burn some extra calories while sipping [...]

Is it possible to reduce the risk of heart failure with exercise, even if you’ve never had an exercise routine before? A study published in Circulation suggests just that. What Is Heart Failure? [...]

It takes courage to walk through the door and work on developing physical strength. Especially if there are grand long term goals like losing and keeping off 15 pounds, learning how to run, or [...]

We are so proud to announce that Judy Jerome’s son, Lucas Mateo Cruz was born this weekend on Mother’s Day, 2019!   When asked how it went, Judy told us that her core work and sense memory did [...]

The run/walk method: your secret weapon for increasing distance, remaining pain free, and running faster races. Have you ever finished a race and felt like your body and legs have nothing left? [...]

When it comes to training for a race, no matter the distance, there’s more to running than “just lace up and go.” Before hitting the pavement, ask yourself, “what is the purpose of this run?” [...]

Whether you are running your very first 5k or have been running for years, we can all be reminded of the fundamentals! Here is a comprehensive guide to what do for race day!   The number one rule [...]

Strength training is essential to being a strong runner – keeping the muscles and joints strong and healthy will not only minimize the risk of injury, but it will improve your race times by [...]

Pongo Power Presents: Healthy Hacks! Tips And Tricks From Our Team of Personal Trainers to Help You Live Your BEST Life! When making changes to your lifestyle, it can be tempting to let a sudden [...]

Name: Kendra Kaczmarski Age: 27 Certifications & Degrees: Bachelor’s of Science in Psychology, Certified Personal Trainer by the National Academy of Sports Science, Precision Nutrition [...]

  Running on Empty Depending on when you’re running and what kind of a run you have planned, its sometimes OK to go without fueling first. For example, if you are planning a short 30-45 [...]

According to the Parkinson’s Foundation, nearly one million Americans will be living with Parkinson’s disease (PD) by 2020, which is more than the combined number of people diagnosed with [...]

Have you been committed to the same fitness routine for more than 6 weeks? Perhaps you have created a weekly schedule: cycling on Monday mornings, strength training on Wednesdays, and yoga on [...]

Exercise throughout pregnancy helps the body prepare for birth, and for the demands on the body as a new Mommy.   While the body recovers – either from a straightforward natural birth, or [...]

Running is the simplest form of exercise, right? Lace up and head out the door. Especially for a busy lifestyle, it’s tempting to rush outside and get in a 30 minute jog before returning home to [...]

Pongo Power is a health and fitness corporation with two physical establishments in Brooklyn, New York. Our team of medical exercise specialists and personal trainers have been transforming the [...]

The best part about running, is that all that you need is a pair of running shoes and the desire to run.  Before you hit the pavement, master these strength movements, to make sure that you’re [...]

This article was written and contributed by Dr. Alana Bloom. She is a chiropractor and the founder of Bloom Chiropractic in Park Slope, Brooklyn. She works with individuals, families and pregnant [...]

In recent years, there has been more focus on the benefits of exercise for the pregnant woman.  Until the 1980s, the general recommendation was for a woman to not exert herself. The thought was [...]

The new year tends to be the most common time for us to make promises, set goals and carve out intentions for ourselves for the coming year. I think that it is a great way to start off your year [...]

When layering up to run outdoors in the cold, it is useful to imagine that the temperature on your weather app is about 10 to 20 degrees warmer than it says. Even in frigid temps, it’s easy to [...]

In January, I traveled on my first trip to Africa – to Bekoji, a small rural village in the highlands of Ethiopia, about a 5 hour drive from Addis Ababa. I was there to participate in the [...]

Valentine’s Day is all about LOVE! And what better way to show your body some love than with a workout? Kill two birds with one stone and have a fun day with a friend or partner and get those [...]

Jamece Grey Age: 35 Certification(s)/Degree(s): NASM Certified Personal Trainer Physical Therapist Assistant Pilates Mat Certified TRX – Functional Training Qualified     What [...]

“Flow” is the state of being fully immersed and present in your activity.  A flow activity can be writing an annual report, playing a tennis match, working skillfully on an art project, or [...]

Do you know a Stretchy Stacie? She is flexible, rhythmic, can change direction quickly, and is light on her feet. Perhaps you know a Powerful Pattie? Someone who can press their bodyweight, [...]

If you want to become more flexible and strong, while learning how to move with ease and grace, you should be training with Clubbells. Improving your ability to move and flow sounds pretty good, [...]

Are you a business owner looking to improve your staff’s quality of life while simultaneously increasing productivity? At Pongo Power, our wellness programs will motivate your team to move [...]

What inspired you to become a personal trainer? I discovered for myself how beneficial exercise could be in conditioning for dance and wanted to share this passion of movement with others. As a [...]

This 2019, it’s time to resolve to stop participating in behaviors that don’t serve us! Here’s Pongo Power’s Guide to New Year’s Resolutions to STOP! Using Instagram [...]

The holidays are billed as the most magical time of the year, and for many people around the world, they’re just that! Still, for many more, the holidays can be stressful and emotionally [...]

If you’re into fitness, or have fitness goals, chances are you follow any number of fitness-related instagram accounts for “inspiration”. Anytime you need an extra push to get to the gym or [...]

It seems like every day there’s a new type of workout class or studio popping up in cities around the country. Some of them make bold promises about “torching calories” or “toning”, and some [...]

Every New Year, people around the country resolve to make positive changes in their lives. While this promoting this behavior isn’t inherently bad, it is often delivered with some problematic [...]

I’ll never forget the first day that I asked my nutritionist, “Why don’t you weigh me?” I was mad. I was 31 years old and I had been going to see her for 3 whole months. [...]

Happy Thanksgiving Week! Personally, I believe that Halloween kicks off the holiday season, giving us two full months to connect with loved ones, look back on our year, and celebrate being alive. [...]

The holidays are such a magical time. Whatever your religion is, or isn’t, the holidays provide time to gather around, with the ones you love, to share laughter and food! It’s also a time that [...]

Training and wellness is all about sticking to a routine. When you travel, each day can pack in a completely different schedule.  Situational variables, such as unpredictable gym set ups, an [...]