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  • Group Fitness in Yorktown - Team Moljo Strength & Conditioning - Four Stretches YOU CAN DO TODAY!!!

    Four Stretches YOU CAN DO TODAY!!!

    written by Katie Flor Whether you are diligent about working out everyday or you struggle to ding time to fit it in, there are a few stretches that can make anyone's life better. As a modern society, we like an abundantly convenient lifestyle, but we lack the necessary stimulation that kept our bodies finely tuned. We sit down to drive to work, to eat, and when we relax. We site much more than we move, so here are four stretches that can help you begin to reclaim your inherent mobility. 1) Hamstring and Calf/Stretch:
    Laying on your back, loop a towel or stretching strap around the ball of the foot. Raise that leg up as close as you can to 90 degrees with no bend at the knee. If the knee ....

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  • Group Fitness in Yorktown - Team Moljo Strength & Conditioning - Why Your Athlete Should Train In Season...

    Why Your Athlete Should Train In Season...

    written by Rahhim Shillingford Do you question if there is a benefit of in-season training? Do you think it might be too much for your athlete? Well, I can tell you that there is significant benefit for in-season training and it’s what will drive your athlete to being successful. What does it mean to be successful in your sport? -You have to be the hardest working person in the room. This can be applied to your athlete’s spot on the team and eventually their future. -You must do what others aren’t willing to do when everyone is watching, but more importantly, when no one is watching! -You must be comfortable being ....

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  • Group Fitness and Private Training in Shrub Oak


    Check out our new website for Team Moljo Strength & Conditioning!
    We proudly serve the Shrub Oak, Yorktown, and Putnam Valley areas! Come see the programs and deals we have to offer. Group Fitness, Private Training, Sports Performance Training and SO MUCH MORE! Fill out the "Request Information" form on the side of the page and stop in for a visit today! Don't forget to click below to visit us on our social media pages!! Facebook Google+ Twitter Instagram ....

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  • Group Fitness in Yorktown - Team Moljo Strength & Conditioning - Lesson 9: Simple is Better

    Lesson 9: Simple is Better

    This lesson is being brought to you at the beginning of the summer for a reason! The weather is getting nice so everyone is getting into the summer body workout craze. The college athletes are trickling back into the gym with their laundry list “programs”. The weather is improving. There’s more sun, it’s getting warm, flowers are blooming and everything is well (except for those who suffer from allergies). Energy levels are increasing, people are getting happier as the days get longer, and the desire for CHANGE, the desire to do something MORE is upon us. Heck, even I am guilty of the sudden desire to up my physical regimen. In the past week, I have wanted to make ....

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  • Group Fitness in Yorktown - Team Moljo Strength & Conditioning - Lesson 8: You Must Recover

    Lesson 8: You Must Recover

    Equally important to training is RECOVERY. You won’t reap the full benefits of your hard work without it. I get it - if you are not gasping for air or feeling the burn the workout just wasn’t good enough. To feel fulfilled, to feel like “you did something”, you feel like you need to struggle, even to suffer at some point during your workout. Don’t get me wrong, I am all for the struggle. I enjoy intensity, hey, I love suffering! But the desire to constantly train at an intense level comes with consequences. I won’t burden you with the laundry list of injuries, surgeries and physical limitations I now have, but I will share with you my insight on what ....

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  • Group Fitness in Yorktown - Team Moljo Strength & Conditioning - Lesson 7: The Faster You Make Gains...

    Lesson 7: The Faster You Make Gains...

    The term gains has been tossed around the fitness industry for a little while now. What the hell does it even mean? Well, that depends on who you are asking… When speaking to my high school and college athletes, “ gainz ” is usually packing on more lean muscle mass. With heavy lifting and the help of supplementation, it is actually quite impressive how fast some of these athletes can make “ gainz ”. But the real concern is can they keep them? If you ask the average adult client about their gains, it usually involves gaining a better status of health. This better status of health can include weight loss, improved strength, increased muscle mass, ....

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  • Group Fitness in Yorktown - Team Moljo Strength & Conditioning - Lesson 5: I can't answer your questions unless I know what your goals are

    Lesson 5: I can't answer your questions unless I know what your goals are

    Keep this in mind as you consider the following questions:
    Student athlete:
    Hey John, do you think I should bench some more? Hey John, do you think I should do some more hill sprints? Hey John, do you think I should take 3 scoops of protein? Hey John, do you think I should start adding agility
    to my workouts? Adult client:
    Hey John, do you think I should be doing more cardio? Hey John, do you think I should be eating less carbs? Hey John, do you think I should start doing HIIT training? Hey John, do you think I should drink more water?
    To the student-athlete and the adult - you guys are more similar than you may think - at least similar enough to get the same answer from me for ....

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  • Group Fitness in Yorktown - Team Moljo Strength & Conditioning - Lesson 6: Be Strong and Move Well

    Lesson 6: Be Strong and Move Well

    Some of you may not know this, but back in high school, I weighed 293 pounds. I currently fluctuate between 205 and 215. As a big kid, all I wanted to do was lift heavy things, whether it was deadlifting, squatting or benching, I was easily one of the strongest kids in my school at these lifts. However, there was 1 heavy thing that I couldn’t lift. And that heavy thing was……….ME! One day I strolled over to the chin-up bar and I went for it. I jumped up, pulled as hard as I could and I went nowhere. There I stood, one of the strongest kids in the school - yet I couldn’t even do a chin-up. Sure, I loaded the bar with multiple 45s on all my lifts, I pressed ....

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  • Group Fitness in Yorktown - Team Moljo Strength & Conditioning - Lesson 4: Do It Well, Do It Often

    Lesson 4: Do It Well, Do It Often

    It’s fitting for me to be writing this blog after returning from a trip to South Carolina for a buddy’s 30th birthday. This buddy of mine has been taking serious steps to get his health back. He has made improvements to his diet and he even signed up for some new “Crazy Intense Classes” in his town. I am sure many of you have been to or seen classes like these. They advertise a particular type of training that they promise will increase energy levels and burn calories long after you have ended the class. They make you sweat like crazy and of course, must be done 4 times a week for “optimal results “. My first class went like this: Instructor: ....

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  • Group Fitness in Yorktown - Team Moljo Strength & Conditioning - Lesson 3: Mental State

    Lesson 3: Mental State

    We have all heard about the power of the positive mindset. With a positive mindset, ANYTHING is possible. You can have and do anything you want as long as you remain positive…….right? If it were only that easy. This blog is not intended to express how powerful positive thinking is, nor is it intended to be combatant to positive thinking. Although I am a huge advocate for positivity, I have firsthand experienced the benefits that anger and what may be deemed “negativity” can contribute to training. On the flip side, I have learned that negativity and anger do not always give you the desired outcome. Simply put, I want to argue that there is a rationalization ....

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