3 Common Mistakes Performing the Bird Dog The Bird Dog is a staple of core training. While it may seem like a beginners exercise, when executed properly it can be challenging for all fitness levels. 1. Over Arched Lower Back -At the top of movement drive your belly button towards your spine and take the curve out of your lower back. 2. Leg Pointed Up -Fixing #1 will naturally improve the leg position, then try to get as long as possible from hand to foot. 3. Over Rounding of Back -For many people, touching the elbow to knee underneath causes too much rounding of the back which can be fixed by touching with your hand instead. Pro Tip: If you think you are too advanced for the bird dog, try lifting the bottom foot off the floor throughout the movement. Shoutout to Anthony Rossi MD, FAAD, FACMS. #Core #Longevity
Exis
Wellness and Fitness Services
New York, NY 996 followers
Client-First Fitness For Life
About us
Fitness redefined for world-changing clients. At Exis, we specialize in personal training, nutrition counseling, and recovery sessions, all delivered with the utmost convenience through our unique travel-to-you model. Our team of expert coaches and dietitians, each holding advanced degrees in exercise science, is dedicated to bringing top-tier fitness and wellness services directly to you, whether at affiliate or residential gyms across Manhattan. We have extensive experience addressing a variety of needs, including osteoporosis, weight loss, geriatric care, joint replacement, and orthopedic injuries. With Exis, you can achieve your health goals efficiently and effectively, right where you are. Check out what our members have to say: 🔗43948516.hs-sites.com/testimonials
- Website
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https://exis.life/
External link for Exis
- Industry
- Wellness and Fitness Services
- Company size
- 11-50 employees
- Headquarters
- New York, NY
- Type
- Privately Held
- Founded
- 2024
Locations
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Primary
New York, NY, US
Employees at Exis
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Christine Law
Registered Nurse | Operations Specialist
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Lindsey Vita
Operations Specialist @ Exis | Nutrition, Public and Community Health | Fitness
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Sam Bartlett
Trainer to Billionaire Investors, Fortune Executives, and Renowned Doctors | Building a Team of World Class Practitioners @ Exis.life
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Benjamin Yamuder MS, CSCS, USAW-1
Exercise and Wellness Specialist
Updates
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Even with temperatures still soaring, the PSL (Pumpkin Spice Latte) has made its seasonal debut 🎃🍂☕. For a healthier alternative that doesn't pack nearly 50g of added sugar, consider trying this high-protein smoothie. Pumped with antioxidants, fiber, and immune-boosting vitamins, adding pumpkin to your diet can be a nutritious choice 💪.
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Join the Million Miler Club without destroying your body. #Longevity #Executive
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Instead of taking antacids to make your heartburn go away, try: Considering what you keep eating or drinking that makes your chest feel like lava 🌋 AND Stop eating it 😮 Here are the prime suspects: ☕ Coffee 🍅 Tomatoes 🍺 Alcohol 🍋 Citrus Fruits 🍫 Chocolate #Relief #Nutrition #Longevity
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How do Billionaires train? Just like the rest of us! Here is an excerpt from a current members exercise prescription that has resulted in the following progress at 60 years old while building a multi billion dollar company: 1. Removal of chronic knee and shoulder pain 🧘♂️ 2. Increase in strength 💪 -Went from being unable to complete a pull-up to doing 3 sets of 4 reps -Can perform a dead hang from a bar for 2 minutes -Able to hold a forearm plank for 2 minutes -Went from requiring an incline push-up to doing sets of 15 full push-ups 3. Improvement in Golf Game ⛳ -Able to touch the floor with knuckles without bending the knees -Performs Worlds Greatest Stretch with forearm completely flat to the floor -Can drive the ball significantly further -Reduced handicap The key to success was consistency, 2 workouts per week for an hour without fail. Give this workout a try, or DM us for a custom program. #exercise #longevity #billionaire
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A Simple Guide to Heart Rate Zones Heart rate zones are a great way to optimize your workouts and improve fitness. Here’s a breakdown of each zone and what it’s best for: Zone 1: Very Light (50-60% of Max Heart Rate) Great for warm-ups, cool-downs, and recovery. Zone 2: Light (60-70% of Max Heart Rate) Ideal for building baseline endurance and burning fat. Zone 3: Moderate (70-80% of Max Heart Rate) Improve stamina and overall cardio respiratory capacity. Zone 4: Hard (80-90% of Max Heart Rate) Great for developing speed and power. Zone 5: Maximum (90-100% of Max Heart Rate) Improve maximum speed, power, and muscle strength, but it’s tough to maintain for long. Try utilizing a Garmin or Apple ⌚️ to monitor your HR during exercise. #exercise #longevity #science
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Running the West Side Highway this summer? Give this workout a try 🏃♂️💪🏼 Workout: 4 Minute Run for distance 3 Minute Walk recovery 4 Minute Calisthenics -1 Minute Bodyweight Squats -1 Minute Push Ups -1 Minute Plank -1 Minute Alternating Reverse Lunges 3 Minute Walk recovery 4 Minute Run for distance (Further than Rd 1) 3 Minute Walk recovery 4 Minute Calisthenics -1 Minute Bodyweight Squats -1 Minute Push Ups -1 Minute Plank -1 Minute Alternating Reverse Lunges 3 Minute Walk recovery PS - Don’t forget to warm up & bring a great playlist. 🎧 #Running #NYC #Manhattan
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Discover how to dine out without compromising. 🍰 🥗
Smart Dining: How to Enjoy Eating Out Without Compromising Your Healthy Lifestyle
Exis on LinkedIn
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The 🔑 to longevity! Sustainable fitness isn’t about quick fixes or crash diets; it’s about creating a balanced lifestyle that you can maintain over the long haul. The key is to focus on consistency, not perfection. Building sustainable habits means finding activities you enjoy, setting realistic goals, and allowing flexibility in your routine. Nutrition plays a crucial role, too—it's about nourishing your body with whole foods rather than depriving yourself. Small, manageable changes add up over time, leading to lasting results and a healthier, more fulfilling life. If you can’t do it forever, should you do it at all? #longevity #fitness #nutrition
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