Blog : Blog

570-Pound Man Commits to Finishing a 5K Per Month in 2015

derek500_0

 

Before reading about the inspirational journey of Derek Mitchell, know this: As One is dedicated to helping you take the first step in a healthier, fitter direction. Whether that means improving your pull-up max, increasing your speed on the aero dyne or literally taking your first step into a gym. Come experience the life-altering program that we offer and transform yourself into the person you want to be. Sign up now. 

(Story by Runner’s World)

Derek Mitchell knew he was in last place. 

“I hadn’t even gotten to the first mile, and they were already opening up intersections behind me,” Mitchell said. “I tried to put it out of my mind.”

But Mitchell stayed focused on his goal of completing 3.1 miles at the Big 12 Run in Kansas City, Missouri, where he lives. At 570 pounds, it didn’t matter what the clock read at the finish. He just wanted to reach the finish.

The Big 12 Run wasn’t Mitchell’s first attempt at the distance. He tried to do one last year but had to drop out.   

“That took me down a notch or two,” Mitchell said.  

So on January 1, Mitchell, who weighs 570 pounds, decided to cut soda out of his diet, eat healthier, and go for daily walks, starting with just one mile a day. Then his sister, a marathon runner who races frequently, suggested he sign up for a 5K.  

“I decided that, starting in March, I would do at least on 5K each month for the rest of the year,” Mitchell, 34, told Runner’s World Newswire. “I’ve already been talked into two in May. I want to try and lose five minutes off of each one, but at this point, I just want to finish.”

Mitchell, who is a regional support technician for Cabela’s, the hunting and fishing gear retailer, chose the Big 12 Run, an event that also hosts a 12K which shares the 5K’s start and finish lines, to launch his streak. 

“By the end of the year, I’ll have finished 11 5Ks, which, just thinking about [the fact that] I’ll have walked 55 kilometers is a little daunting. But I’m looking forward to it.”

Mitchell said he wants to shed at least 250 pounds along the way.      

With that in mind during the race, Mitchell kept pressing forward alone for the next mile and a half—save for a police car shadowing him. Just before the 2-mile mark, the 12K runners who had split off earlier in the race, rejoined the 5K runners on the course.

“I’ve volunteered at several races before, and there’s this one guy that I love seeing—he’s a paraplegic who uses a handbike—who I saw zip by as a part of the 12K group,” Mitchell said. “I was like, ‘Wow, I’m not alone anymore!’”

Then the other 12K runners began cheering Mitchell onward.

“It was really cool because a lot of them were exhausted, but nearly every one of them gave me high-fives and told me, ‘Good job!’” Mitchell said. “It was really encouraging that everybody was so awesome.”

Coming down the final stretch, Mitchell’s feet and knees were “killing” him.

“As soon as I saw that finish line and hear everybody yelling, all the pain that I’d been feeling up until that point vanished,” Mitchell said. “I booked it. I couldn’t go as fast as I’d wanted to because I’d already lost some weight and my pants started falling down. But it was just amazing.” He finished in 1:27:44.

After the race, NBC2 News picked up his story. The article and video sparked a flood of messages from supporters to Mitchell’s personal Facebook profile, which inspired his sister to create a community page for him

Even before the race, Mitchell posted updates about his daily walks, inviting others to join him. Now strangers around the country are saying they’d like to race a 5K with him if he’s ever in town.

“Originally, I started this for myself because I needed to get healthy,” Mitchell said. “But it’s amazing the way you can inspire people to get up and get moving just by doing something simple like finishing a 5K.”  

 

 

Former obese dog loses 43 pounds after dieting and exercise

Former obese dog loses 43 pounds after dieting and exercise

Dennis the Dachshund has become an internet hero after losing 75% of his body weight through diet and exercise. But you might reading this and saying, “Yeah, that’s great, but he’s a dog. Why should I care?”. 

Because there’s a little Dennis in all of us. 

Dennis was fed White Castle burgers and junk food by his owners until a family relative rescued him. Placing the pooch on a steady dry food diet and increasing his daily walks quickly helped the little guy drop 43 pounds to a healthy weight. The story is truly that simple. 

We might read this as a little more than a heartwarming anecdote, missing its message. While we may not have our diets regulated by a benevolent master and the stresses of human life can complicate our days, the road to a happier, healthier life is one part exercise, one part diet (with a dash of love and family!). There is no secret formula. There is no high-priced shortcut. There is only conscious choices that we have to make over and over and over. 

That’s what we believe at AS ONE. Our studio doesn’t promise to make you skinnier, faster or stronger – that’s what you do. What we do is provide the equipment, instruction and support to help you stick to that two part formula that Dennis learned so well. Our classes vary every day so that unlike Dennis, you don’t feel like your chewing on the same old kibble as you work towards a new you. 

If you have a little Dennis the Dachschund in you, come to AS ONE. The first class is on us

Screen Shot 2015-03-13 at 11.51.32 AM

 

 

RESOLUTION REBOOT

RESOLUTION REBOOT

You’re two weeks into 2015. Let’s be honest – have you stuck with your New Years resolutions or have you already started to slip? 

As One Fitness is here to get you back on track. For the next two weeks, we’re hosting RESOLUTION REBOOT – an introductory set of classes that are designed to help define your goals and then make sure you stick with them. 

How will we do this? First, we’ll help you define your goals. Rather than say “I want to lose weight”, we’ll help define specific steps that will help you get there. Consider this: taking an As One class three times a week for three months will result in 36,000 calories burned – that’s over 10 pounds gone! 

Second, we create a community that fosters your growth. It’s no wonder that 70% of members who come to three classes end up becoming active members. Compare that to the national average where 63% of new gym members in January never even step foot in the gym! We won’t allow you to become part of that statistic. 

Finally, As One goes beyond the studio. We commit to running Spartan Races, triathlons and other events as a team, making sure to never leave a teammate behind. In doing so, we help you put your workouts to the test vs. simply sweating your life away on a treadmill. 

So join As One for RESOLUTION REBOOT.  

Click here to get your first class free and take the first step to sticking with your 2015 goals.

 

10% OFF 10 CLASSES at AS ONE FITNESS

 

 

 

It’s Cyber Monday and As One wants you to save on your gains!

Give yourself the greatest gift you can have – health and fitness. For today only, get 10% off a 10 pack of classes. 

Here’s what you get when you sign up for AS ONE: 
– Over 45+ a week to choose from  
– Personal Trainer attention in a group atmosphere (with classes never being more than 16 people)
– A consultation with the AS ONE coaches on fitness goals and how to reach them through the AS ONE program
– An inviting community of fit, upbeat New Yorkers who will motivate you when you need a push
– A calendar of physical events like Spartan Race and Civilian Military Combine that will keep you always working towards a goal

Here’s how to sign up: 

1. Click here
2. Click on the ONLINE STORE tab on the far right (see picture below)
3. Select GROUP FITNESS from the drop down

 

 

Screen Shot 2014-12-01 at 1.00.04 PM

 

4. Scroll to the bottom and select 10 PACK (see picture below)
5. Use the code 10OFF10 to receive 10% off this 10 pack of classes! 

 

Looking for 10% off a yearly membership? Get it HERE.  

10% off Yearly As One Fitness Membership

 

 

 

It’s Cyber Monday and As One wants you to save on your gains!

Give yourself the greatest gift you can have – health and fitness – for 10% off when you sign up for the As One Yearly Program today. 

Here’s what you get when you sign up for the year today: 
– 365 days of unlimited AS ONE classes (with over 45+ a week to choose from)  
– Personal Trainer attention in a group atmosphere (with classes never being more than 16 people)
– A consultation with the AS ONE coaches on fitness goals and how to reach them through the AS ONE program
– An inviting community of fit, upbeat New Yorkers who will motivate you when you need a push
– A calendar of physical events like Spartan Race and Civilian Military Combine that will keep you always working towards a goal

Here’s how to sign up: 

1. Click here
2. Click on the ONLINE STORE tab on the far right (see picture below)
3. Select GROUP FITNESS from the drop down

 

 

Screen Shot 2014-12-01 at 1.00.04 PM

 

4. Scroll to the bottom and select YEARLY PLAN UPFRONT (see picture below)
5. The 10% discount has already been applied, saving you over $230 dollars on your membership. 


Screen Shot 2014-12-01 at 1.00.18 PM
Looking for 10% off a 10 pack of classes? Get it here. 

New York City Gym Offers Free Class To Voters

New York City Gym Offers Free Class To Voters

On November 4th, American citizens cast their vote in mid-term elections to decide who will represent them in offices across the country.

This is our civic duty. 

AS ONE wants to give those people a chiseled booty. 

We’re proud to announce the #ExerciseYourVote campaign. 

For the next week, AS ONE Fitness, a high intensity gym on the Upper West Side of New York, is offering a free class to anyone who had their vote heard at the ballot box. 

To redeem a free 30 minute or hour-long class, New Yorkers need only tweet or instagram a photo of their “I Voted” sticker or picture from a polling location with the hashtag #ExerciseYourVote

One model citizen will be selected to receive a year long membership to AS ONE. Watch this video to see the 1,000 calorie burn that awaits the proud folks who have their voices heard:  

We need a well-informed electorate. But we also need a healthy electorate! So #ExerciseYourVote and do both at the same time! 

Learn more about AS ONE

*Campaign ends Nov. 7th at 6pm EST. No purchase necessary, only the completion of your duty as a red-blooded American! YEEHAW! 

Burpee Calculator: What it Takes to Burn One Piece of Fun Size Candy

Burpee Calculator: What it Takes to Burn One Piece of Fun Size Candy

Don’t lay a finger on that Butterfinger, lest you wish to do a LOT of burpees!

Listen, we’re not saying to not eat candy – it’s devilishly delicious! But the average American will consume 3.4 pounds of candy during the Halloween season. As with everything action in the universe, there must be an equal or opposite reaction. In the case of candy, that reaction is burpees, to which almost all people are opposed! 

Below is a chart that calculates the equivalent numbers of burpees a person must perform in order to burn off a fun size piece of candy. We repeat: these are fun size portions!  

[table id=1 /]

If you prefer your candy in super fun (read: traditional) size quantities, most are 200 calories, resulting in 180 and 140 burpees respective to the two above weight categories. 

If you’re a masochist and want to see how long you’ll be stuck in burpee purgatory for all your meals, use this handy chart to calculate (prepared by Dr. Jeff Godin): 

[table id=2 /]

Not all is lost. While doing burpee after burpee will burn off these treats, there are much more enjoyable ways of getting your exercise. AS ONE Fitness focuses on dynamic, high intensity training in a community atmosphere. Every workout completely tests your entire body, increasing strength and stamina while never getting boring. Burn up to 1,000 calories in a class. The best thing: your first class is on us

Come experience the AS ONE Effect at our Upper West Side location for free. If not, there’s always burpees!

Dear New York Times: Your 7 Minute Workout is a Joke

Dear New York Times: Your 7 Minute Workout is a Joke

(*This is an OP-ED by AS ONE Co-Founder, Mark Merchant. If you want to cut to the chase, come get your first class free and see what a REAL workout looks like!)

A New York Times entitled, “The Advanced 7-Minute Workout” – a follow up to the frightening popular  “The Scientific 7-Minute Workout” – has been making the digital rounds. 

And it’s doing more harm than good. 

Seven Minute Workout? Yeah, that's called a "Warm Up"!
Seven Minute Workout? Yeah, that’s called a “Warm Up”!

Listen, I don’t care what anyone says – 7 minutes would be, at best a maintenance workout.  Let me explain.

 
An unfit person will benefit for a given period of adaptation of probably 4-6 weeks and improve in general categories of health and fitness.  Do nothing, then do something you will improve – that goes for any program.
 
Average fitness person, implies individual has a routine and some levels of fitness.  Exercises are demanding and will stimulate improvement due to increase in intensity.  But peaks in again a 4-6 week period.
 
Advanced fitness enthusiast,  program maintains current fitness level, might have ” moments of brilliance” where able to perform more reps, etc. but not enough stimulus to raise the bar.
 
So, comes down to threshold of adaptation for desired goals.  Purpose is to attain highest level of fitness and corresponding health benefits ( cardiovascular, neuro/endocrine, and metabolic system health) to counteract lifestyle ( mental, physical, emotional) and aging effects with minimum effective dose.
 
That my friends, is a program that intensely ( measured in maximal output for period of training) trains the body at a minimum of 4 days per week and a max of 6/7 days per week for a duration of 20-45 minutes.  Enough stimulus, intense exercise for crossing threshold of adaptation and therefore requisite metabolic changes to elicit improve above systems.
 
– Mark Merchant, AS ONE Co-Founder & Coach 
Obstacle Course Race Training With As One Fitness

Obstacle Course Race Training With As One Fitness

Obstacle Course Races such as Spartan Race, Tough Mudder and Civilian Military Combine are hugely popular right now. And AS ONE is on board! Our well-rounded, intense training is the perfect way to prepare for these types of muscle-taxing events.

Coach George with the team of AS ONE members after completing the brutal 2014 Spartan Race Beast (15+ miles, 30+ obstacles, 6,500 feet elevation change).
Coach George with the team of AS ONE members after completing the brutal 2014 Spartan Race Beast (15+ miles, 30+ obstacles, 6,500 feet elevation change).

To prove that point, AS ONE assembles teams to tackle all sorts of obstacle course races, such as the 15+ mile, 30+ obstacle Spartan Race Beast in Killington Vermont. With over 6,500 feet in elevation change and obstacles that test every muscle group, proper training is everything. 

AS ONE will prepare you. Our hour long sessions not only burn through calories but they prepare your entire body for peak performance. 

Are you signed up to run an obstacle course? Want to become part of a team and train together? Come check out AS ONE and join our growing community of mud-loving athletes! Experience the AS ONE effect for 8 weeks and you’ll see a massive change not only in your appearance but in your energy, mood and strength.  Sign up here and receive your first class free! 

What types of obstacles will you be prepared for with the AS ONE Obstacle Team? Check out some of the action: 

Rope Climb. You'll need mountains of arm, back and hand strength. Luckily, our workouts are chaulk full of that.
Rope Climb. You’ll need mountains of arm, back and hand strength. Luckily, our workouts are chaulk full of that.
Tire Flipping. This requires serious leg and back strength. Our AS ONE Coaches drill you with squat variations that are both safe and effective.
Tire Flipping. This requires serious leg and back strength. Our AS ONE Coaches drill you with squat variations that are both safe and effective.

Vertical Walls. AS ONE Focuses on building your arm, shoulder and back strength using functional fitness.
Vertical Walls. AS ONE Focuses on building your arm, shoulder and back strength using functional fitness.

Stone Carry: Because who didn't want to be Magnus Ver Magnusson when you were younger?  Mark and George will pummel you with enough sand bags to build a beach!
Stone Carry: Because who didn’t want to be Magnus Ver Magnusson when you were younger? Mark and George will pummel you with enough sand bags to build a beach!
Team Work. As our name implies, AS ONE is all about working as a unit. Every class is no larger than 16 athletes all moving as a unit. Everyone has their own goals but we operate as a team, drawing strength from one another and pushing ourselves to give 110%.
Team Work. As our name implies, AS ONE is all about working as a unit. Every class is no larger than 16 athletes all moving as a unit. Everyone has their own goals but we operate as a team, drawing strength from one another and pushing ourselves to give 110%.

Fun. If you're not smiling, it's not working. AS ONE classes may kick your ass, but it hurts so good!

Fun. If you’re not smiling, it’s not working. Our workouts change every week so you never feel stale. AS ONE classes may kick your ass, but it hurts so good!

Sprinting. You'll need both leg strength, endurance and a strong core to keep moving through miles of varied terrain.
Sprinting. You’ll need both leg strength, endurance and a strong core to keep moving through miles of varied terrain.
Don't think you can do an obstacle course race? Tell that to triple amputee Marine Todd Love, who completed the Spartan Race Sprint in Altanta this year. Your excuse is now invalid!
Don’t think you can do an obstacle course race? Tell that to triple amputee Marine Todd Love, who completed the Spartan Race Sprint in Altanta this year. Your excuse is now invalid!

Join the AS ONE Obstacle Team and experience the AS ONE effect for yourself. Sign up now and get your first class free

10 Timeless Fitness Laws – We Agree!!

It is funny how things work…. It’s the nature of the beast, see something that people must and want to do, try to make money at it and in the process take people further away from achieving their goals! That has happened to the fitness industry. We need exercise, the body demands it or else age prematurely and poorly, but there are so many errant takes on every aspect of fitness and nutrition so that people can become celebs or make a buck, we can’t see the forest for the trees.
Here is another refreshing article that wades through the BS and tells it like it is. Just like what we try and say at As One! Read this and pat yourself on the back for subscribing to the tried and true!!!!

Copy below to your browser.

http://www.outsideonline.com/fitness/bodywork/the-fit-list/10-Timeless-Fitness-Laws.html

Get Your First Class Free! Sign Up Now