https://www.erikacitrin.com/blog-1 daily 0.75 2020-04-18 https://www.erikacitrin.com/blog-1/Blog Post Title One-na5h7 monthly 0.5 2019-07-10 https://www.erikacitrin.com/blog-1/blog-post-title-two-4mzgw monthly 0.5 2019-08-07 https://www.erikacitrin.com/blog-1/blog-post-title-three-pjzwm monthly 0.5 2019-07-10 https://www.erikacitrin.com/blog-1/blog-post-title-four-w5hzp monthly 0.5 2019-07-10 https://www.erikacitrin.com/gallery daily 0.75 2020-05-07 https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/5e9a4a0482d06c0a43fe7100/5e9b43c7fac4021d8fafaaef/1587233744476/IMG_8016.JPG DANCE https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/5e9a4a0482d06c0a43fe7100/5e9b43c70343e60e1de8ab42/1587233745950/IMG_8020.JPG DANCE https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/5e9a4a0482d06c0a43fe7100/5e9b43c745f086544491b1a3/1587233745038/IMG_8015.JPG DANCE https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/5e9a4a0482d06c0a43fe7100/5e9b43c7aef03710d346cc0a/1587233743309/IMG_8017.JPG DANCE https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/5e9a4a0482d06c0a43fe7100/5e9b43c7056db926f34a4dd3/1587233775508/IMG_1081_editBW.PNG DANCE https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/5e9a4a0482d06c0a43fe7100/5e9b43c74ee1eb45605007cb/1587233778063/IMG_1079_editBW.PNG DANCE https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/5e9a4a0482d06c0a43fe7100/5e9b43cd66bc693a2e0501b7/1587233783582/high+key.jpg DANCE https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/5e9a4a0482d06c0a43fe7100/5e9b44c00feebf4d48262e00/1587233987446/Photo.jpg DANCE https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/5e9a4a0482d06c0a43fe7100/5e9b445d043bae769f0bdd46/1587233889424/Erika+Citrin+Headshot+B.JPG DANCE https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/5e9a4a0482d06c0a43fe7100/5e9b445d8660e44c271885d3/1587233889690/Erika+Citrin+Headshot+A.JPG DANCE https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/5e9a4a0482d06c0a43fe7100/5e9b445daef03710d346ead3/1587233913024/Erika+Citrin+Headshot+DAA.JPG DANCE https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/5e9a4a0482d06c0a43fe7100/5e9b448939f0f40fc8431eb8/1587233951543/untitled-125.jpg DANCE https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/5e9a4a0482d06c0a43fe7100/5e9b4495554bbb3b8ee733da/1587233961076/Erika+Citrin+Pink+Portrait+-.jpg DANCE https://www.erikacitrin.com/home daily 1.0 2020-04-20 https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/t/5e9a520e82d06c0a43ff9fc9/1587178414834/url.jpg HOME https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/t/5e9a51f5aef03710d32a9900/1587171836948/high-protein-diet-paleo-diet.jpg HOME https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/t/5e9b407056774a007cd7fe4d/1587233007187/IMG_6443.JPG HOME https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/t/5e9c890caae6d36c0e13c460/1587317485663/IMG_7420.JPG HOME Click here to visit Erika’s Official Naturally Intense Page Naturally Intense Personal Training Winner 2012-2019 Best of Manhattan Awards for Personal Training https://www.erikacitrin.com/about daily 0.75 2020-04-18 https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/t/5e9a55def7ab3222f34ad0a4/1587316724282/IMG_7420.JPG ABOUT Naturally Intense Personal Training Winner 2012-2019 Best of Manhattan Awards for Personal Training https://www.erikacitrin.com/book-a-consultation daily 0.75 2020-04-19 https://www.erikacitrin.com/training daily 0.75 2020-05-01 https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/t/5e9a6d8039a29d137eac43d4/1587180253225/500_F_89992525_ZyES616QJDChX9hkkxXyefME0UCx2eBR-2.jpg THE TRAINING - When do you train? Whether you come to the gym in the morning or evening, the Naturally Intense 10 Minute Workout allows optimal flexibility in training schedules. This is ideal for those who are juggling busy schedules. By training with Erika you will experience the benefits of having a trainer that is able to work with your schedule, understand your specific goals, and stay with you all throughout your fitness journey! For more information on the Naturally Intense 10 Minute Workout, visit our main site here! https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/t/5e9a6dd54f91566aa7074235/1587180322320/o-START-LIFTING-WEIGHTS-facebook-2.jpg THE TRAINING - Why Naturally Intense It's not about how long you train. It's about how intensely you train that will cultivate the results you are looking for. While many trainers push 4 days, to even everyday at the gym, the maximum a person should be training is 3 days, targeting the major muscle groups. With an increased rest period, clients will be able to watch their strength increase, muscles grow, and body fat decrease! With lasting results, clients will continue to see the effects of training. What many people don't have when they begin a new training regiment or way of eating is a solid support group. What Naturally Intense is, is a team of trainers and regular people that understand those they daily struggles. The team is there to guide and support you on your fitness journey. We are here to answer any questions, give suggestions to help with new lifestyle changes, and remind you that you are worth the self-investment of bettering your mind and body! https://www.erikacitrin.com/the-diet daily 0.75 2020-04-18 https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/t/5e9a6af6707f1905f160a7f0/1587178346341/low-carb-high-protein-diet-for-weight-loss-416x312.jpg THE DIET - The Diet. What many do not want to believe, or hear in the first place, is that being healthy and fit is 5% what you bring to the gym and 95% what you do at home. The two most important things to keep in mind outside of the gym are 1. Rest and 2. Stick to Your Diet. The word "diet" is is defined by the Merriam-Webster dictionary as "a regimen of eating and drinking sparingly so as to reduce one's weight." However, the definition given above is actually the last listed interpretation of the word. A person's diet is a "food and drink regularly provided or consumed." The word later gained its off-putting meaning when losing weight became a necessary and common practice. Naturally Intense introduces a way of eating that ensures further development of your muscles, fat loss, and increased energy. Experiencing the difficulties of dietary changes herself, Erika consistently checks in on her clients and highly encourages open communication about struggles with staying on track. People have a personal trainer so they don't have to be alone on their journey, being a trainer means leading clients toward success and teaching them that there are no failures! https://www.erikacitrin.com/the-goal daily 0.75 2020-04-20 https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/t/5e9a6bae82d06c0a430346f1/1587323944777/url.jpg THE GOAL - The Physical. It may be the hardest 10 minutes of your life. For some it's the longest 10 minutes, others the shortest 10 minutes. It is undisputedly the most productive and positive self-investing 10 minutes. Many will ask, is 10 minutes really enough time to workout? The answer is yes. It's not about how long you train, it's about how intensely you train. Our bodies are geared towards survival and adaptation. What high intensity training does in minimal time is train your body to a point where your system sets off quite a loud alarm. It's the reason our clients see fast and long-lasting results. With every workout being different, your body quickly gets into the routine of changing and strengthening in order to better adhere to such extreme circumstances. Unfortunately for your body, it'll never get the formula right and you'll just have deal with looking better and better! https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/t/5e9dcd5ad59ced1b093fd26f/1587400048775/IMG_5644.JPG THE GOAL - The Emotional The emotional journey that is involved in personal training is sometimes even larger than the physical changes that one experiences. You may have already read about our dietary guidelines, training regiment, and even a little biography about myself. What I did not mention before is how beginning to train in such a way effected my emotional state (one that was very fragile at that time!) I was dealing with anxiety and depression as many, many people do at various points in their life. I have never experienced a better release of any stress or pressure I felt than I do in these workouts. While the gym may seem an intimidating environment to, I believe, too many people, it should be a sanctuary of body and mind awareness and stress release. For further insight on how high intensity training as an alternative treatment for depression, click here! https://static1.squarespace.com/static/5e9a49b5451da93bc7ce59bb/t/5e9a6c4ef4934534948905ba/1587324019813/ THE GOAL - The Spiritual. In following the emotional path, training also leads to an even deeper connection between your mind and body. As Naturally Intense founder states in his very own article titled Bodybuilding As A Spiritual Path, "By training the body we refine the spirit. By taking our physical self to an extreme place where intellect ceases to have meaning and our mental and physical selves unite in the completion of intense activity those able to endure will inevitably find themselves in a quiet place where another side can be glimpsed." To read our article Bodybuilding As A Spiritual Path - A Spiritual Side Revealed, click here!