Active Beach days and Surf Fit Summer

Happy Summer! It’s the perfect time to enjoy the outdoors with amazing weather, sunny skies and plenty of recreational activities to choose from. Become one with the sea as you escape to the beach. There’s nothing like the fresh ocean air to stimulate your senses and nourish your mind, body and soul.

Join me every weekend to play! Surfing is one of the most challenging activities out there. Not only do you need good core strength and balance, mobility is a key element as well.  It’s a skill which takes time to learn, but the process can be accelerated by getting into shape specific for this activity.

I developed Surf Fit this summer as a way to help people have fun outdoors while getting into shape for surfing.  Strength, mobility and posture is the main focus of this program.  All too often, I don’t see people properly warm up which increases chances of injury.  Due to the technologically advanced world we live in these days, poor posture contributes to a variety of aches and pains. This can be further exacerbated in activities, especially surfing.  You need good extension of the spine to pop up as well as range of motion in your lower body. If your job requires sitting for hours, you will be extremely tight and out of alignment. If you do nothing to offset these issues, your limitations may lead you down a dark path.

Learn how to take care of your body with me every weekend at Beach 67th in  Far Rockaway. We start with a 15-20 minute warmup before we hit the waves.  One hour complimentary board rental provided by Breakwater Surf Co. Don’t miss out as classes will be held until the end of August.  All details can be found at:

Make it an all day beach day. Bring your lunch, snacks and beverages. We can do a stretch/yoga session after, play volleyball or whatever your heart desires.



Sayulita Fitness Retreat


Sayulita Fitness Retreat
May 25-29, 2017 |  Sayulita, Mexico

Escape with us on a fitness retreat to beautiful Sayulita Mexico! Relax, re-energize, and refresh as we create a magical and unforgettable experience at Amor Boutique hotel, a luxury boutique resort with exquisite ocean views and a double infinity pool.

Are you ready to recharge as you exercise, surf and play in the warm sea and sunshine?

Reserve your spot by December 15 to lock in Early Bird savings!

Learn More

Why Kettlebells are effective


Kettlebell training is a multi-functional, versatile and practical method of exercise suitable for everyone from the sedentary individual to the elite athlete.  Any time you’ve had to pick up groceries, move heavy boxes, carry a child, take your luggage off the carousel or walk the dog, you’re basically working with a moving weight which does not stay still in motion.

Kettlebells are designed with a displaced center of gravity.  This means that you need to work harder to recruit your stabilizer muscles (ie, back and core muscles).  You can also work targeted muscles through a wider range of motion which dumbbells and barbells lack. Kettlebells strengthens joints, tendons, and ligaments. It improves posture and is very helpful in rehabilitating shoulders, knees and back pain through mobility and strength movements.

There are so many benefits with this type of functional training. Think of it as “one-stop shopping.”  Strength, cardio, balance, agility, coordination, mobility, and alignment are all addressed when using these cast iron weights.  Since you are working harder to recruit more muscles, you will increase fat burning by revving up your metabolism and building a lean physique over time. When done correctly, exercises such as kettlebell swings, turkish getups, renegade rows, etc. can help you strengthen your body collectively from head to toe.

The best thing is, you don’t need a gym and kettlebells are compact and cost effective.  When you’re short for time, this training is a great way to get an efficient and quick workout with maximum results.  It’s important to learn the right techniques from a certified instructor and not a youtube video in order to prevent injuries.  Kettlebell training is a skill which takes time to learn. The most effective exercises are not meant to operate in the same manner as conventional weight training.  Do your research and find a qualified instructor. Most of all, have fun! You may never look at fitness the same again.

If you need futher assistance, I also do online personal training sessions as well as my weekly outdoor Kettlebell Boot camp in the west village Saturday mornings at 10a.


Have a great week!

Cindy Lai Fitness


Kettlebell Concepts L1 & 2 Instructor, Group Instructor

Crossfit L1 Instructor





Get Shredded in 6 Weeks with Cindy Lai Fitness 3/27-5/7

Shredded in 6 Weeks by Cindy Lai Fitness

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