HYDRATION CHECK WITH HARLEY PASTERNAK

We always enjoy catching up with Harley Pasternak, MSc, celebrity trainer, nutritionist and Propel ambassador. He is someone that is not only passionate about working out and food nutrition, but he also believes in the importance of hydration as these three things optimize your body as you go about your day. We wanted to see what he has been up to since we talked to him last summer; get some tips on working out; solo or with friends without equipment and what tools he enjoys using.

ATHLEISURE MAG: With everyone being able to enjoy summer weather, what are the best exercises that we can do outside that don’t require equipment?

HARLEY PASTERNAK: Walk! Walking is still my absolute favorite exercise because it does not require any special equipment, you can do it throughout the day, it can be a form of socialization, and you can even watch your favorite TV show or movie if you have access to a treadmill indoors. I make sure my Fitbit reads at least 12,000 steps every single day!

AM: For those that want to have their friends, family or small groups to workout together, what kinds of workouts do you suggest for this?

HP: Aside from walking as a group, fun games like pickleball or ultimate frisbee are great ways to get a bunch of people involved in a healthy competitive activity that burns lots of calories. Circuit is also a fun way to include a group of people, by having a few different stations, each of which has a different exercise that people can cycle through.

AM: For those continuing to build their home gyms and as you have designed and developed various equipment, what do you suggest should be added to people’s homes?

HP: I’m a big fan of dumbbells. Their versatility is unrivaled. Aside from having some dumbbells, I love a TRX suspension strap, sliders, a good exercise bench, and an elastic headband. If you’re looking for something a little upmarket, nothing comes close to FORME for a digital hardware solution, or you can access some awesome digital content that does not require any equipment at Alo Moves.

AM: What are some tips that we need to incorporate post workout for our recovery?

HP: Hydration is key! Most of the people that come to my gym show up already dehydrated. We actually focus on pre-hydrating, hydrating throughout the workout, and rehydrating right after.

AM: Hydration is important and even more so when we’re in the midst of summer heat, what are your suggestions for this?

HP: I’ve been a big believer in Propel Fitness Water for a few years. The fact that you can get fluids and electrolytes into your body without sugar, goes a long way. Also research shows that flavored water leads to people drinking more fluids than unflavored water. The Propel Powder Packs are super convenient because you can put them into an empty bottle – like the Propel reusable bottle – add water, and shake.

AM: How much hydration should we be consuming on average and what’s the best way to go about that each day?

HP: I tell my clients that 3 L of fluids each day is a must. If you are exercising in the heat, that number goes up relatively.

AM: We like heading to your IG to see recipes that you suggest that we eat such as your open faced shrimp sandwich. What would be a summer menu for the day that you suggest that we can enjoy for breakfast, lunch and dinner?

HP: I love starting my day with a smoothie, especially one that uses summer fruits like berries. Try my Red Berry Smoothie from the Body Reset diet. Lunch can be a nice salad using seasonal vegetables, seeds, and lean protein like grilled shrimp. And dinner usually focuses on the lean protein like salmon or chicken with a bunch of grilled seasonal vegetables, and a baked sweet potato.

AM: This summer, people will definitely be excited to go out and to do so with a number of people, so I think that people will be busy for sure. How do you maintain a balanced lifestyle that allows you to optimize your summer while setting you for success as we transition to other seasons?

HP: I think building your physical activity around walking is key, especially in the summer. Because of the high temperatures, I like to get most of my walking down early in the morning or at the end of the day while multitasking by doing phone calls or returning text and emails. Preplanning your meals is also very helpful to make sure you don’t feel overwhelmed every day of the week trying to cook.

IG @HarleyPasternak

PHOTOGRAPHY CREDIT | Jessica Nash

Read the JUN ISSUE #66 of Athleisure Mag and see Hydration Check with Harley Pasternak in mag.

SOMETHING YOU SHOULD KNOW WITH GUNNAR PETERSON

This month, we chat with one of our favorite celebrity fitness trainers Gunnar Peterson who has worked with a number of your favorite personalities from Khloe Kardashian, Jennifer Lopez and more. In addition, as the Director of Strength & Endurance for the Lakers, we talk with him about how he has worked with his clients and the team to keep them on their routines. He also shares advice on movements that we can do at home regardless of whether we have equipment or not. He also shares his thoughts on returning to gyms and studios as the country is in various stages of reopening.

ATHLEISURE MAG: We always love being able to talk to you and being able to optimize our workouts and here in NY we have been in since March 13th. Thankfully, we got all of our equipment that we needed and we had no idea how long that we would be staying in due to COVID-19. What did you suggest to your clients in terms of equipment that they should have on hand?

GUNNAR PETERSON: I love that you guys got your equipment right away because it seems to me from what I heard, that the people that didn’t get it right out of the gate automatically had to line up and there was a delay. I have a very strange relationship with equipment – you can call it an addiction or a relationship whatever you want. That said, look whatever you have – even if you have nothing, you can still make it work. I would suggest adjustable dumbbells, a piece of cardio equipment that you enjoy, an assortment of bands, an auxiliary piece of cardio – think jump rope, a utility bench, a stability ball and that is all best case scenario. Worse case, we will get busy with water bottles, soup cans, a broom stick, a stepping stool, a couple of pieces of scrap cardboard. If you have that kind of stuff lying around it doesn’t have to be a mish mash like that, I actually thought those through it’s not grab bag you can come out of this lockdown in better shape. How’s that for a statement on standby?

AM: Love that statement. About a week before this quarantine, we had bands and a few other things, but didn’t really have dumbells, weight plates and other things like that so I was on Amazon and started amassing these items. And once we were in quarantine, you couldn’t get anything. We were pretty well stocked on our end.

GP: I heard it from people that are planners and those that get out ahead of things like this. There were other people that told me that they had nothing and that they had given everything away. Ever since they had started coming to me, they had given everything away as they didn’t need it in their house anymore because they came to me. I was like, “oh I’m sorry – like I’m supposed to be the person to blame for this.”

The household items though the water bottles and the soup cans, broom stick an ottoman – you can fill up garbage bags with laundry because they have the handles built in and scrap pieces of cardboard or a towel. You can use a scrap piece of cardboard if you’re outdoors on the lawn or turf. If not on a towel if you have a hard surface like poured concrete or hardwood floors. Any of those towels can work for leg curls, hip curls, hip bridges, ab extensions, chest flys there are so many movements you can do on the floor with that. People are like, “cardboard?” and I’m like yeah. I actually demo-d that workout online for someone out on the lawn, you put your heels on the cardboard and you do a leg curl in and put your hips up and your hamstrings and your glutes are good to go.

AM: What are 3 movements for abs, and legs, butts and arms that we should include within our routines as we’re always looking at changing it up a little bit and just optimizing that workout?

GP: For abs I would say, think bicycle crunches where you’re pulling left knee into right elbow and you’re up and semi crunched the entire time so that you’re abs which is all about time under tension the TUT Principle. The abs are engaged the whole time and you’re working that transverse rotation bringing the right elbow to left knee while extending that right leg and pulling the right leg in and extending the right leg and the left elbow to the right knee.

Also abs in extension which comes down to you being on your knees, toes in contact with the ground in sort of like a coffee table position and then extend the arms by sliding a towel out or if you’re on a piece of cardboard then you’re on cardboard. You want to extend them and working abs in extension is important and not just working them in inflection and also athletically – a lot of the strain happens when people will go into extension against resistance and they weren’t prepared for it. So you want to work on extension. You can also do that single arm right? You can fly one arm out and bring it back and the other arm up and bring it back just to create an uneven load.

The third one I would say is the hip bridge. So, using that same towel, put your forearm on it, extend your body and think about keeping a straight line between all of the h’s – head, hip, heels – straight line. Lower the hips down, draw the abs in. Your cue is when you pass center line pull your abs in and then bridge up so now you’re working frontal plane abs. So those are the movements for abs.

For legs, I would say squats and you have a number of squat movements to choose from whether it’s a basic squat, a sumo squat, a split squat, kick stands – there are a million ways to do that. But you definitely want to hit a squat and you should do that loaded because you’re working a big muscle group and it can handle an exterior load.

Then I would add clock lunges. Picture yourself standing in a center of a clock right where the hands are right where the hands meet in the middle. With your right leg step to 12 step to 1, 2, 3, 4, 5, 6 which involves a full pivot again the transverse plane. Then bring it back to 12 and then with your left leg, go to 12, 11, 10, 9, 8, 7, 6 and back.

Then I would say, single leg deadlifts and if you need that, do it next to your dresser, counter or a willing family member so that you can stabilize. You want to hinge at the hip and have something in your hand, something weighted whether it’s the water bottle or a dumbbell – whatever you have and down to your hip and then come up so that you have a stretch in your hamstring. Push through your heel and your big toe as you stand up so you fire the glutes and continue through that – you’re a lot stronger. A lot of people say, “aww my back.” Don’t worry about your back. You’re going to go in that position through your life so many times, you have to strengthen it. You’re doing yourself a disservice to not strengthen it.

And for glutes, I would say a lateral lunge. A deep lunge out to the side and really getting low on that because you want to hit gluteus medius and power through back to the starting position and alternate sides.

I would say a hip bridge, you can do that single leg or double leg. So put one foot up – one foot off the ground. You’re lying on your back, create a triangle between where you’re up from the ground and where your heel is on the ground and then bridge up by driving into the heel on the floor which is a single leg version. The double leg version, obviously both of your heels are on the ground.

Then I would add something explosive and plyometric. A tuck jump and you can do those in place. The goal is not to drop down super low into a squat and jump. Think about when you see someone jumping at a volleyball net or when they’re getting a rebound from a basketball – they don’t drop their hips all the way to the floor, they literally hinge at the hips and explode upward. So think of that kind of jump.

For arms, I would say something in a curl and I would spice up the curl a little bit and do it in a split stance. I like to create the offload, I like to make the core fire even more and do whatever your scheme is half of it with your right leg bag and left leg forward and then you drop down relatively low and then switch the split and repeat the same number of the reps of the curls.

That’s 1 the 2nd one would be a close grip push up. So keeping your hands relatively narrow and more importantly than that, tuck your elbows into your sides so you can feel your ribcage slide down against your forearm on the way down. If it’s too hard to do them on the floor, instead of doing them on your knees – I’m not a huge fan of that, I would say do them off of something. Elevate the hands versus just staying on your knees. So you’re still getting that fully planked position whether you come up and do it on an ottoman or at the end of a bed or on the end of a couch depending on your fitness level right?

Back in the day, Zsa Zsa Gabor did a workout video (Editor’s Note: of course we had to check out this video which is 30 mins of Zsa Zsaisms, working out and is worth watching) and she actually had 2 body builders come out and she just leaned back and did the push up off their chest. So she was still standing at a 5° incline but you can work backwards to any level of fitness. I want to say that she was in her 70’s when she did it so kudos to her for still doing the work.

AM: That’s pretty amazing!

GP: I know, when I saw it, I thought, “you have to give her credit for that.”

The 3rd one would be a press overhead. And that’s not for your arms, biceps, triceps, but it’s for your shoulders. If you look at the side view of the arm, almost half of that is the cap of your shoulder. So overhead pressing of any kind whether you alternate, palms forward, palms in – you just want to make sure that you get the shoulders. Especially since a lot of clothing in the summer time is exposing the shoulder.

AM: I know on your Instagram, that you created quarantine courses for your family to do. How important is it for your to incorporate movement especially with children and what do you suggest to do to keep them engaged?

GP: For us, it’s a priority. It’s not for everybody but it is for us. The kids learn how to move and use their bodies, how to work through things that are difficult and I think that that’s a life metaphor and you get to spend real quality time with them and I would suggest mixing in things that you know that they like as well as things that they need. That’s the challenge of being the parent. You challenge them and then you reward them with something that is good for them. My kids love Propel, they love the electrolyte water and there are 0 grams of sugar and I know that post workout, they need the electrolytes so it’s such an easy reward and sometimes I will put it at the end so right when he comes off the course, they’re there. They can pick the flavor and you’re empowering them with that.

AM: In addition, you have been participating in a number of IG Lives doing various workouts during this time of quarantine, how important is that to you to do those things and let people across the internet to have people workout with you and also engage with you?

GP: It’s important for me because A it keeps me sharp on the selfish side. I like doing anything that I can with the fitness community and the fitness industry as a whole. If I can add to that collective, then count me in. It’s not like I am putting on the Propel fitness stuff in my backyard, but if I am giving something that can approximate that during a time when we may have to push that back in a calendar then I’m all for it – sign me up.

AM: Across the US, we have various levels of openings on city and state levels. A lot of gyms and studios are doing that as well and a lot of people are excited to go back to their favorite spaces, but there is a lot of apprehension to in terms of whether the gyms themselves are actually prepared to be opened. What are your thoughts on how we can return to them safely and what we should be looking for when we enter? Should we be bringing items with us?

GP: You said it first – safety right? Be smart and be safe. Make sure that you’re doing the right thing and if you see someone who isn’t, instead of tattling and being condescending – I would share with them what the right approach is and be open if they share with you. We can all get better together. Remember we all heard a lot of information in the last 5+ months and we all process it differently. There are a lot of beliefs, so it’s better to be open and tolerant until we have all the facts locked down. I know I said lock down, but I said that on purpose!

As far as what you bring, I am a big fan of bringing my towel and water to the gym. I bring my towel and my Propel. You might want to double up and bring gloves, I don’t know the science on that one yet, but I’m OCD enough that I’m taking my towel and Propel with me for sure. I’m not going to be needing water fountains for a little bit if I can help it.

AM: For sure! You’re the Director of Strength & Endurance Training for the Lakers, our favorite team!

GP: Ah I love that!

AM: The Lakers have been our team since the 80’s.

GP: Not a fair weather fan, I like that!

AM: With the NBA completing their season and getting closer to the Playoffs, what has this time been like for you in terms of working with the team, preparing them prior to going to the bubble in Orlando and during this season?

GP: So our Strength Staff, a guy named Chattin Hill (Lakers’ Associate Head Strength & Conditioning Coach), Ed Streit (Lakers’ Assistant Strength & Conditioning Coach) and I put together a Fit Kit and we sent the Fit Kits to the players early on. I don’t think that we got the jump on as early as you did, but we were a couple of days behind. We sent those to the players and we also emailed and texted them daily individualized workouts and all that was done within days of the lockdown. We also held and this ended up being great, but there was an element of comedy to it, we held Zoom workouts a couple of times a week to maintain the interaction, to keep the camaraderie up, trash talking – that was the great job of our GM Rob Pelinka and it ended up being great. There were times when the strength staff were a little disjointed and disconnected in doing it all on Zoom, but it created a moment of levity during some of those uncertain times. I’m sure you guys went through it too! There were times when the lockdown felt super annoying and there were times when it felt super scary! Like it was legitimately, “let’s not poo poo this guys. This is real.” Then you just develop a system. I’m sure that there is a psychology there of numerous phases that we all went through and having those workouts allowed those guys to keep connected and also allowed them to keep connected to us allowed them to keep connected to us which was key.

AM: Wow! When we did our last photoshoot it was with Rachel Nichols from ESPN. It was literally the day after the NBA announced that they were postponing the season. We’re literally sitting with her coming off of ESPN, doing the shoot and we’re looking at each other saying, “is this the last time that we’re going to be doing this for awhile?”

GP: I know Rachel and I like her. She’s very smart and she’s not taking any chances. If she did that then she did the right thing and hats off to her! I’m not surprised actually that she did it the right way.

AM: She is amazing and she was an awesome cover for us in March.

Obviously, the word “typical” feels like a very strange word right now, but what is a typical day or week like for you right now in terms of all the stuff that you’re doing?

GP: The only thing typical is that everything changes every day. I make sure to get some kind of workout in for myself, call it selfish, call it self preservation. I use the down time to connect with my family as well as a lot more Face Time calls with my brother, my parents and I think that it’s probably fair to say that our house as well as my sock drawer has never been neater! I have a lot cleaned up – everything is clean!

AM: You’re always working on so many things, is there anything coming up that we should know about or that your happy to announce with everyone?

GP: Lots of irons on the fire, that’s the way that I like it. I’d rather do than talk so let’s see what actually materializes after this. I will say that I have not been idle, definitely not going to sit around and do nothing. There’s definitely good stuff coming up though – definitely! More than just Instagram obstacle courses. Although I did enjoy those I’ve gotta say!

AM: As someone who is working with your clients whether it’s in person or virtually, doing things with your family and you have all of these different projects, how are you taking time for yourself just to make sure that you have the time that you need?

GP: So, I emphasized and the things that I struggle with the most – sleep and recovery. I’ve been working on that for the past 4 years and I’ve really made that a concerted effort to bump those up. I’m far from perfect for sure but it is still a focus and I have been able to improve it. I make sure that I get my workouts in which keeps me sane and it also makes me less of a jackass around my kids and my wife so that’s a priority ha!

AM: Haha I know they appreciate that! So we love asking our changemakers who inspire so many people who are 3 people that inspire you that have gotten you to where you are now?

GP: My parents and I have to put them together. A, for no backlash and B, because it’s the right thing. My parents for just the way that they weather storms. They have been married for over 60 years and I’m sure it hasn’t been perfect, but they just finish what they start kind of thing. My brother who is a super successful business man and all around greatest most generous guy going and I’m going to keep it in the family and say my wife and kids. They really inspire. It’s those days that you get up and go, “I’m getting up today because I know my purpose.” Obviously, you know that it supports your family, but they make me better!

Years ago, I worked for Jennifer Lopez for a long time and that’s not name dropping a lot of people know that. I wrote her a note one New Year’s morning. It just hit me that I was so thankful to have had the opportunity – I was still working with her, but I wanted to acknowledge it in real time. The opportunity to work with her – my working with her made me want to do my job better because I saw how well she did her job and how hard she pushed. I wrote her a note and I just said, “I want you to know I recognize this. I was always going to push myself and I was always going to strive for greatness, but being around you for this many years and watching how you do it has just made me A, be a representation of you at the same level, but also just to hold myself accountable because I see how hard you go and the standard to which you hold yourself.”

IG @GunnarFitness

PHOTOS COURTESY | Propel

Hear Celebrity Fitness Trainer and LA Lakers' Director of Strength & Endurance Gunnar Peterson on our show, #TRIBEGOALS - which is a part of Athleisure Studio, our multi-media podcast network! Make sure to subscribe to find out when the episode drops. You can hear it on Spotify, Apple Podcasts, Google Podcasts and wherever you enjoy listening to your favorite podcast.

Read the Aug Issue of Athleisure Mag #56 and see Something You Should Know with Gunnar Peterson in mag.

SOMETHING YOU SHOULD KNOW | HARLEY PASTERNAK

COVID-19 has effected every aspect of our lives from our routines, our work, how we interact with one another and more. When it comes to working out at your favorite studios, the impact is felt here as well. We took some time to catch up with one of our favorite Celebrity Fitness Trainers and Nutritionists, Harley Pasternak who has trained Kim Kardashian, Charlie Puth and Ariana Grande to name a few. He shares how we can build our home studios, advice he has given his clients as well as what to expect (as well as what to bring) when we return to gyms and studios.

ATHLEISURE MAG: Here in NY our team began staying at home March 13th and we quickly got our equipment as we had no idea how long we would be staying home due to COVID-19. What did you suggest for your clients in terms of equipment that they should have on hand?

HARLEY PASTERNAK: Home fitness equipment has become a real scarcity in our new normal. The first thing I tell people to do, especially since the weather is nice, is to walk. Walking does not require any equipment and will definitely help you keep track of how much and how intensely you move. Next, I would opt for TRX suspension straps because they are fantastic for training and the posterior chain. Dumbbells are also great, if you can get them, since they are so versatile and don’t take up too much room. A bench, preferably an adjustable bench, also allows for countless strength moves. Otherwise, some sliders, a hip band and a glute ham roller would be high on my list of things that would make working out at home even better and more efficient. On top of that, recovery tools like foam rollers would be great to implement.

AM: Although we were fortunate to get our dumbbells, weight plates and bands - many have not been able to get those items. What would be substitutes for these items to have a productive workout?

HP: Cans of soup and water bottles are great substitutes for dumbbells, and large jugs of water or laundry detergent could work for kettle bells.

AM: What are 3 workouts for abs, 3 for legs and 3 for butts, 3 for arms that we should include within our routine?

HP: Pike planks, bicycle crunches, and twist planks are great to work your abdominals and fire up your entire core. For legs, walk lunges, lateral lunges, and hamstring curls with either sliders or a TRX band are great to do on a consistent basis. To work your glutes, I recommend single leg bridges, hip thrusts, and lower body Supermans.

AM: For those with families, how important is it to incorporate movement with their children and what do you suggest to keep them engaged?

HP: Now more than ever, it is critical to keep kids moving as much as possible since we are spending so much time indoors. Kids are really a product of their environments and respond well to behavior modeled by their parents. If your kids see you working out, working out becomes natural to them. Incorporating them into your workouts is even better and it makes it a real family affair. My family and I go on walks together which is a great way to stay connected and get some moves into our day. My wife and I also do strength circuits together with our four and six year olds. We even let our kids earn credits through doing exercise that allow them to have screen time.

AM: We follow your IG and we like your series on the #2fer. Can you tell our readers about this and why you created these posts?

HP: I created these posts because when COVID-19 hit and people started to quarantine, a lot of people felt frustrated that they could not access a gym or their favorite fitness instructor. Therefore, many fitness professionals created overly complicated fitness programs online and some even charged for it. After seeing this, I thought it would be nice to create a program with just two simple moves every day that require no equipment and are completely free and accessible for everybody to do. The feedback was incredibly positive, and it felt good to help people during a very difficult time. I emphatically believe working out should be accessible for everyone.

AM: We also love your posts that show you and your kids trying different fast foods as a means to show balance. Why is this important and in your tastings, have you found brands in this category that are healthy?

HP: The idea for these posts started with a client of mine ordering fast food to our house. My kids have never tried McDonald’s before, and I wanted to capture it on film. It was a really funny experience and when I posted it, it very quickly got over 40,000 views. I thought it was important to show people that there’s many sides to somebody who lives and teaches a healthy lifestyle. It’s important to allow us adults, and especially kids, a chance to taste everything in this world as well as to practice both indulgence and balance. The problem arises when we indulge too often and it becomes part of routine. We do these fast food experiences once a week and have a lot of fun with them. By allowing my children to try everything, they no longer yearn for these “forbidden” foods because they realize they are not forbidden, and often, they are not that delicious, and often give them a tummy ache.

AM: What are 3 power foods or snacks that you suggest that we enjoy pre/post workout?

HP: I’m not really a fan of pre-or post-workout meals. That’s really more having to do with bodybuilder or high-level athletes dealing with performance. I mainly focus on health and physical transformation. Other than having some caffeine 60 to 90 minutes prior to a workout, I focus more on creating three meals and two snacks a day, and then decide where to fit in my workout rather than the other way around.

AM: What are 3 healthy indulgences that we can enjoy?

HP: I think healthy indulgence is often an oxymoron. Most of the things that I find indulgent are really not healthy. Chocolate chip cookies and french fries are indulgent, but not healthy. However, I do think it’s healthy to indulge sometimes and not think about having to be healthy. I try to live by the 85 to 15 method: 85% of the time I eat clean and 15% of the time I eat what I want.

AM: Across the US, cities/states are in various levels of reopening. Many gyms and studios are reopening and although many are excited to get back to their routines, there is some apprehension amongst those working out and even for gyms that are preparing to reopen. What are your thoughts on how we can return to gyms/studios safely, what should we be looking for when we enter these spaces and are there items that we should bring with us?

HP: That’s a good question and one that is constantly changing. To be honest with you, I think it’s a little too soon to go back into indoor fitness spaces with multiple people huffing and puffing. These last few months where people have not been able to use health clubs, they realize that they’re able to get most of what they need to get done without an elaborate gym or fancy equipment. That being said, a well-equipped fitness facility has a lot more tools for you to train your body in fun and creative ways. There’s also the element of socialization. People really miss being in a group with group energy and a sense of belonging. Unfortunately, this may have to wait a little bit longer. If you do choose to go back to the gym, try to go at non-peak hours. I would also suggest maintaining a safe distance from those around you and making sure to wipe down any equipment you touch before and after use. I also suggest bringing your own hydration so you don’t have to share the drinking fountain. Propel Powder Packs, for example, are packed with electrolytes and easy to throw in your workout bag to make sure you’re properly hydrated.

AM: Via IG, we saw that you and Ariana Grande were doing an in-person workout, what are you personally doing for you and your clients to ensure mutual safety?

HP: I see very few clients in person and do the majority of my training online. For a few clients, we work out together at my studio in my outdoor gym. When doing this, both of us wear masks and keep a proper social distance. We also wipe down all surfaces of equipment that are touched by the clients, have replaced our cable attachments with copper-coated antimicrobial attachments, and have the gym deep cleaned twice a day, which is the same amount of cleaning we utilized before COVID. So far, so good.

AM: You have always stated that we should consume no more than 30g of sugar a day as it can lead to diabetes; however, sugar also has an impact on our immunity. Can you tell us about that?

HP: There are great number of studies that have shown the impact of sugar on our immune system. When we consume a high amount of sugar in either a meal or beverage, it can cause a temporary suppression of our immune system. Chronic consumption of a high sugar diet can also contribute to insulin insensitivity, obesity, and possibly even type two diabetes. These are all three incredibly high-risk factors for COVID complications as well.

AM: What foods can assist in raising our immunity?

HP: Vitamin D, Vitamin C, and Zinc are all great to help support a healthy immune system. I like to incorporate Propel Vitamin Boost into my hydration routine because it has 100% of the daily recommended value of Vitamins B, C, and E. It is great to drink to during my workouts to stay hydrated as well as make sure that I get my vitamins in.

AM: As we continue to stay healthy from home, what should we be doing to optimize ourselves?

HP: Managing stress is important. Try not to have too much screen time, especially before bed, and make sure you are getting enough quality and quantity sleep. This will help keep Cortisol levels in check and ensure they don’t get out of whack and suppress your immune system. Staying physically active and hydrated is also very important. And most importantly, please wear a mask.

AM: As someone who is working with his clients whether in person or virtually, spending time with your family and working on a number of projects – how are you taking time for yourself in your downtime?

HP: Good question. I make sure I have breakfast and dinner with my family every day and weekends are all about my kids. As I’ve gotten older, I have realized how important prioritizing family and personal time is. I like to golf every Sunday morning, and make sure I have a date night at least once a week with my wife.

IG @HarleyPasternak

PHOTOS COURTESY | Propel

Read the July Issue of Athleisure Mag #55 and see Something You Should Know | Harley Pasternak in mag.

9LIST STORI3S | GUNNAR PETERSON

Read the Sept Issue of Athleisure Mag and see 9LIST STORI3S with Celebrity Fitness Trainer and Director of Strength and Endurance for the LA Lakers in mag.

THE FIT SET

A day in the life of Team Athleisure Mag can be in the studio for a session, on set for a shoot, and checking out new brands/products coming to market. Earlier this month we spent the day at Propel Co:Labs Fitness Festival here in NYC at the Seaport District  (the next stop is Chicago on Aug. 11th) for an entire day of workouts, sessions and we took some time to chat with celebrity fitness trainers and personalities in between workouts.

ATHLEISURE MAG: We’ve enjoyed seeing you over the past two seasons on E! Revenge Body with Khloe Kardashian – how did you get involved in that show?

HARLEY PASTERNAK: I have been good friends with Kanye for about 15 years. So I’m inherited into the family. I’m good friends with Kim and Kanye, and with Kris, Khloe and the whole family. So when they were doing the show, Khloe reached out – I said let’s go!

AM: How long have you been with Propel and what was it that made you want to connect with the brand?

HP: That’s a good question. My background was originally in performance nutrition so I ran the performance lab/nutrition lab for the military for a number of years and most of the information on performance – a lot of it came from years ago from the Gatorade Sports Science Institute. That was the go to place for us as scientists to get our information to use with the soldiers. So the importance of functional foods and functional beverages has always been a big part of what I do and I really have had an issue with sometimes the sugar content of some of these beverages, and I met the Propel team through some mutual friends and I learned more about what Propel was doing. It reminded me so much of what Gatorade did back in the day and establishing itself as the definitive sports performance information source. Propel has really done the same with fitness and it’s not about the beverage, it’s about the lifestyle, the networking, the fitness community sharing with one another and celebrating together. Then they started explaining to me about Propel Co:Labs and it was really about the future and the present. I got so excited that I became a terrible negotiator because I said, “I’m in”.

The Co:Labs have been really great. As a fitness professional, it's often very individual and almost a very lonely experience. Everyone is so competitive with one another – so competitive but they have created these environments where people are sharing ideas and thoughts and celebrating moving together. They're bringing in pop stars and giving the due and professional attention to the fitness industry that most brands haven’t even come close to.

ATHLEISURE MAG: Gunnar, can you tell us about your background?

GUNNAR PETERSON: I’ve been a personal trainer in Beverly Hills for 29 years. I started working with the LA Lakers last year as  the Director of Strength and Endurance and am reprising my role this year – should be a new challenge and a lot of fun. And I’ve been working with Propel for a number of years because I think that they do it better than anybody in bringing fitness and sports together by collaborating versus all the people that kind of horde information and don’t share and feel that their way is better. I think that Propel opens it up and makes it the way that it should be.

AM: What’s your method or the way that you like to work and train people?

GP: I do different workouts with people because everyone is different as they have different goals, perceptions weaknesses, injury histories, likes and dislikes – although that doesn’t play that much of a part. I'm strength based and I do a lot of cardio intervals to it, movement, mobility etc it’s pretty comprehensive. The one group that we don’t cater to or get asked to do something is body builders or those that are looking to put mass on – that’s not what we do.

AM: A lot of our readers loved seeing you in Khloe Kardashian’s Revenge Body on E! and wanted to know how you got involved in that!

GP: Well I’ve known Kris and the clan – I’ve known those guys for 20 years. I worked with Kris and Kim so when Khloe came to me to make a big change in her life, we got after it. She puts the work in like any athlete that I have worked with and she had her moment. She made huge changes into her body and I wrote the passage on fitness in her book and she created the show and asked me to be on it and there was no way that I was going to miss out on that opportunity to share a small part of what she did with other people and to put it out there for everyone to see. I mean I have had text messages from a lot of people that have had huge takeaways from this.

AM: So how excited are you to be here today for this event?

GP: This is terrific. I have done a number of these with Propel and they have exceeded expectations and they keep going above and beyond. I mean, every venue is great and this one with the Brooklyn Bridge in the background and this giant rooftop with no space constraints – this is going to be a great day today!

ATHLEISURE MAG: Rachel aka Yoga Girl, tell us about what you're doing at the Propel Co:Labs Fitness Festival.

YOGA GIRL: I just taught a class on a rooftop overlooking the Brooklyn Bridge. It’s kind of insane. We have 300-400 people here, and it’s been super, super fun. I taught a class [at Propel Co:Labs Fitness Festival] in L.A. and then taught a class here, and it’s been so community building and so great.

AM: What is the best way to get started in yoga practice?

YG: I always give the recommendation to go find a studio and go take an actual class. There’s so many things you can do online. There’s YouTube and there’s online yoga. But, having a teacher who you can ask questions to, especially if you’re a beginner, is great so you can learn the poses correctly and have someone to align you if you need help. It’s good to start off with a teacher and then transition a little bit more to home.

AM: What are several yoga postures you would recommend for stress relief?

YG: Anything forward folding or forward bending, especially seated, is really nurturing. Legs up the wall pose is a super distressing pose. A forward bend, legs up the wall, child’s pose and reclined bound angle are good poses.

AM: How do you maintain balance with your busy schedule?

YG: I try to find pockets of rest in my day. If I have a really busy day full of meetings and things, I’ll make sure that I have a whole hour to eat lunch and not do multiple things at the same time all day. I’ll take a bath with my baby in the morning, always. I keep that a super serious thing, and I rest in between all the hectic stuff. And then I find it’s easy to keep the energy up all day.

ATHLEISURE MAG: Can you tell us what Akin’s Army is?

AKIN AKMAN: Well Akin’s Army is a mindset really. I like to say that it’s a higher standard with everyone that trains with me. The mindset is constant process. It’s a workout obviously but intended initially to tap into the athletes that didn’t have kind of training anymore. But then eventually it became more of a mindset.

AM: Can you tell us a little more about your fitness background?

AA: I grew up playing tennis and I went to IMG Academy which was known as Bollettieri when I went there at age 7. It was everyday except for Sundays which I had off haha. But now I train all day everyday – 7 days a week. So I started there and I got hurt around 16/17 and I was already coaching tennis at the time there too and was looking at playing pro and then when I got injured, I was out for a year and then in that time, I decided to go to college instead of trying to play tournaments. I thought that I would just go back to that when I fully healed. And then, it was tough to heal and when I came back and I was coaching at IMG, at 18, but I got hurt on my right wrist with bruising of the bone – so I moved on from playing tennis as much and started coaching. But it took me awhile before I started making coaching my everything.

I started coaching at Crunch Fitness in South Beach first in 2009. I was already teaching tennis at Flamingo Park in South Beach as well. Then I moved to NYC at the end of 2009/2010 and started teaching at Crunch here and then went onto SoulCycle in 2012 and then I really made it my everything and started teaching 40 classes a week.

AM: We have a number of friends who swear by your SoulCycle classes. How did you get connected with Propel and how did you get connected to Propel Co:Labs?

AA: Now you have to come! For Propel, I did a bootcamp with them awhile back through my sister who had a connection.

We did a roofdeck bootcamp around Chelsea – I don’t even remember the building! I met some of the head people that were putting this kind of a thing together – it was amazing and so much fun! Then we didn’t do anything until this year when they asked me to come back and we did LA and this – it’s been incredible!

AM: What are you doing today as we know you’re on the schedule of events?

AA: My class today is again, it’s a full body workout. The way that I teach, it’s tough but you do as much as you can and it’s more about the perspective and the approach that you come to with it. Staying positive and being in that mindset. I try to keep the people hyped up and just full of energy and to do whatever they can and to give everything that they have got! That’s the point of what today is about!

ATHLEISURE MAG: You train a number of celebs and have been on a number of tours! Can you give us a quick rundown on your background?

NICOLE WINHOFFER: I studied Kinesiology, Alexander Technique, collusive body, Eastern Philosophy of well being and after that, I went on tour with Madonna and started training her dancers. She had an audition after I met her at that, she asked me to be her trainer full time and I worked with her for 5 years and I was the head trainer on her MDNA World Tour and her Sticky and Sweet World Tour, and then after those tours, I started teaching underground classes in NY in the basement of my apartment building in 2013 and we  moved to the Standard Hotel on the 3rd floor of the Highline and I started to train trainers under me. I signed with Adidas by Stella McCartney as the first Global Brand Ambassador in 2014 and I partnered with Propel for the first time in 2016 when they did their first festival. Now we’re on our 3rd year and it has been such a great partnership!

and actresses, fashion designers and wealthy/affluent men and women) to bring my knowledge to people across all demographics across America and to be able to give them results and to instill in them that they have the power in them to achieve what they want. I really liked that process of being able to work with people in that way with those that didn’t really think that it was possible and were never felt to believe that way.  

AM: How cool was it to be able to do your session at Propel Co:Labs in LA with Ludacris performing on stage with you?

NW: It was amazing! I call myself a Fitness Artist because I believe in self expression and music and moving your body as there is no correct way. And when Propel told me that the artist that I was going to share the stage with was going to be Ludacris, I thought – wow! It was so exciting and amazing. We worked with the Ludacris team for 6 weeks to figure out the playlist, timing, and they were so great and we had a soundcheck and the Propel team was so supportive. There were a lot of fun moments – there was one moment on stage where I grabbed the Propel bottle and like landed on a split in the floor and Ludacris looked around like, “what is happening” and I was like “yeah that’s right – this is happening right now”. The crowd loved it because they were all sweating and they didn’t feel like a work out because it was so much fun!

AM: So what is the NW Method?

NW: The NW Method is a 55 minute experience that I take you through in order to free your spirit and to move deeper into your body and accentuate your curves. It’s a type of somatic training – there’s breath work, kundalini and it’s a bit more physical exertion like physical meditation – 20 songs that I match up the BPMs and I play songs that wake up your internal organs. Then it moves people past their brains to their bodies

AM: We saw you on Revenge Body with Khloe Kardashian – what was the process like for you being on that show and what have you gotten from being a part of it?
 
NW: They found me on Instagram! The casting director told me that my moves were cool and different and how I encompass eastern movement and dance. So I flew to LA for the audition and got the job. I loved that the show took my message (which I train a lot of A-List actors so they can feel themselves and move into their personal truth.

AM: Why do you like working with Propel?

NW: They are a collaborative brand, they listen to my ideas, they support my ideas and they are always looking to stand behind myself and the other artists that they have. Their innovation and willingness to try something new is amazing. The first Propel festival was 3 years ago in LA and it was really different because it was the first time that different fitness people came together and they provided this great experience. The last thing is music – they did a song with Jessie J. last year and the first year they did this song that incorporated a music festival and I built my brand around music. They just really support music in general and it makes it really easy for me to work with them.

AM: We love the bodysuits and the cool legwear that you have – what are your favorite fitness items that you love wearing?

NW: Oooo I’m a dancer so I love wearing Capezio and Danskin. I have friends that are seamstresses and they make me personal outfits so that’s always fun. I love my unitards and wearing bathing suits and anything that’s just not too fitnessy.  

AM: You had this really cool look on your Instagram that was like chaps and a bikini bottom and embellished but it looked very cool!

NW: Yeah, yeah, yeah – that was from Patricia Field for the Propel festival. My friend who is a stylist came over and he sent them over for me to try, but they were way too heavy for me to dance in them haha!

AM: How do you give of your time?

NW: I am part of Girls Inc. which supports young girls in urban markets that don't have access to dance so I teach with them on tour and locally. I work with this group called Core Energetics which is a type of cognitive therapy and I work with some mental patients that don’t have things that healthy humans have through dance and time. I also volunteer once a week at an elderly hospital jut spending time, delivering food and playing games.

AM: Since music is so important to you and is so integral to your brand. What’s on your playlist right now?

NW: Well J Cole for sure – he’s my favorite he has a song called, Kevin’s Heart, I just downloaded the Carter’s album and I went ape shit! I love Rihanna – Needed Me, Ciara – Overdose, Disclosure's Latch featuring Sam Smith, those are my faves right now!

ATHLEISURE MAG: We're fans of Icona Pop as it's on a few of our playlists. You guys have a new album that you are working on – is there anything that you can tell us about that would be amazing!

CAROLINE HJELT: We’ve been writing on this album for quite a long time and we were just talking about it the other day saying, “how could it have taken us this long?” It’s just because we’re so bad at saying no to stuff! Like we love what we do and when we get fun things – we’re like, let’s squeeze it in and then we begin to go touring again. So it’s been taking a long time but we’re almost there and it feels amazing. I would say that I’m just as excited about this album as I am on the first one. It feels like when you're born. We've been working on it for so long and sharing situations and we’re very proud of it.

AM: That’s so exciting and your faces really show how much you’re pumped for this. Is there a drop date.

AINO JAWO: We don’t have a date, but the album will be done at the end of this year. It will be out earlier next year.

AM: So are you guys doing festivals right now?

AJ: Yes we’re doing a lot of festivals in Europe and a couple of shows as well here in the states. I think this is the last one here right?

CH: Yeah and then we move onto Europe.

AM: Did the Coppenhagen festival already happen – Soleima who is also on Big Beat was telling us about it.

CH: Oh yes, you're talking about Roskilde.

AM: Yes!

AJ: Yes Rosklide, we did that last year it was so AMAZING! We have big shows all over the place.

CH: It’s a lot of traveling but we love that!

AJ: We also just got a house in LA where we will have our studio in there as well.

AM: Do you guys also live together?

ICONA POP: YES!!!

AM: How cute is that?

AJ: It’s a big house so you get your space and we’re going to build everything – from a fitness center to a studio.

CH: So we’ll never have to leave and you’ll never see us again! But we’ll have everything that we’ll need haha.

AM: It’s like a glam compound – love it. So what workouts do you guys typically do or what are you building into your home to do?

CH: Well we bought our first thing – the Assault Bike, the first one an all retro one! It’s great for us to have all of those things. I think we’re also planning on putting in a mat so we can do different kinds of workouts.

AJ: Yeah like yoga and my boyfriend is our personal trainer – so he is taking care of all the lifting weights stuff there.

CH: We also love working outside so this gym will be outside. We spend so much time in our studios so it’s great to get that fresh air and to hang out with your friends outside. Meanwhile, we’re working out. We also love working out together and like sometimes you have a longer time and other times your schedule is crazy so it’s important to get it in when you can.

AJ: I like circuit training and that’s a good way to get strong with different types. We always say lift weights with cardio as a lot of women don’t lift weights and that’s stupid.

CH: Yeah and also you realize that it’s a thing that you slowly and slowly get better and that’s when you feel your body start to change. Your posture, you have so much more in your muscles.

AM: So how excited are you guys to be here today with Propel Co:Labs – how did that happen?

CH: I think that they reached out to us and we got super excited because we do work out so much and that’s a huge part of who we are and for us it’s important for us to jump on stage for 1.5 – 2 hours and not gasp for breath! We want to deliver to our fans and be in really good shape and that’s why we were so happy to be a part of this.  

AJ: I think that a lot of times, we do a lot of parties and people see us do shots on stage, but that's just a portion of what we do. There is another part!

CH: Yes, it’s just a part as we’re healthy and a lot of our fans say that they work out to our music. It lets them get over the hump and take their workout to the next level.

AJ: When you’re at the gym it just gives you that energy to say – yes! Sometimes I’m at the gym and I’m like “oh my gosh” this is us and I get a little embarrassed and then I sing along haha.

AM: What keeps you guys inspired when you’re making your music?

CH: I think traveling, hanging out with our friends which is so important to us but also what we’re trying to do right now is that every place we go to, we say what can we do here – what can we see? We really want to work on what we can see and to enjoy, experiencing etc. You can travel all over the world and just see a hotel room. But when you can go and taste the food that is special to that place or to meet the people from that region – that is really inspiring.

AJ: Then I feel like sometimes you need to get bored to like let things sink in. So take a little pause, get bored and then say hmm this is what I want to write. It works very well for us.

AM: Love that, it’s kind of like our belief in disconnecting to connect. So when you guys aren’t working, how do you relax and take time for yourself.

AJ: Mmmm Nature

CH: Yeah! It’s one of those things that’s so easy and sometimes you need a couple of days to say ok I can now breath and I’m not thinking about work too much. But when you come to nature, it happens instantly. Because you can look at water for hours and not feel stressed. You can look at the forest and animals and not feel stressed. This way you can connect with your body immediately as opposed to waiting to 5 days to come down.

AJ: I feel like a lot of times you don’t have that many days off. So we try to do mindfulness – just a couple of minutes a day and that usually helps a lot. It’s also about eating good food.

CH: Yeah just enjoying and appreciating eating really good food with people that you like. That’s also a luxury for me.

AJ: And exercise again. I mean you get so much endorphins from doing that. I don’t even see the workout as work as it’s just part of my routine. When I have a day off, I can do it longer and not be stressed about going someplace else. The worst thing is to be stressed in the gym as it breaks my heart.

AM: How do guys prepare before you hit the stage?

AJ: We drink coffee and listen to music.

CH: We usually, put on great music and get ready together as we have to be in sync. We talk about what we are going to focus on during the performance ….

AJ: Andwho we’re going to be on stage.

CH: Yeah like different personalities

AJ: Sometimes it’s David Bowie, sometimes it’s Prince, Michael Jackson – you name it and sometimes it’s just me haha!

PHOTOS COURTESY | Katie June Burton + Stephanie Noritz

Read more from the July Issue of Athleisure Mag and see The Fit Set in magazine.