The whole fitness thing for me started in the gym and it stayed there for quite some time. After a lift, it was alway a protein shake. Actually, it was a protein shake that was carefully concocted with a blend of the carbohydrates maltodextrin and dextrose. I would chugged half off it, then sipped the rest over the course of 20-30 minutes. Did that work? Well, I can’t say it didn’t because I did get in great shape, but I also was in my very early 20s with raging testosterone and the metabolism of a flamethrower. But my post-workout shake habits are besides the point.

That super mundane lifestyle got somewhat boring after a while. I was definitely not giving up on a strict diet and throwing around weights, but I did start adding in outdoor routines. I did it both for my surfing and general conditioning. It started on the trails (see the 5-day trail mix workout plan), then I was doing stuff in the ocean, pool, and on the beach. (also see supplemental exercises for enduring an ocean’s angry thrashing)

Now it’s onto the urban environments.

Growing up so close to New York City, I always knew I would work there and I would have the best of both worlds. The beach, trails, open space, and quiet on one side, then the energy and excitement of Manhattan on the other. After working there for nearly a decade at this point, I have an interesting relationship and connection with the place. One minute, I get bummed out by the attitudes, smells, and congestion, the next I’m in love with the amount of energy, culture, diversity, and endless opportunity in one condensed place. I can’t live without it. Similarly to my intense connection with nature and the creativity and inspiration it sparks within me, the same exact thing goes for New York. As soon as I touch foot in the place I get a rush of adrenaline. It’s indescribable. Everyday it’s like you’re on the verge of a new discovery.

I quickly learned that the city was also a great place to find new training grounds. Over the last few weeks I’ve scouted out a series of locations to workout at and got a session in. What else: instead of pounding that chocolate protein shake, I identified a food spot and the dish I ordered.

Workout Spot #1: Tompkins Square Park

The workout

1A. Incline Push Up x failure
1B. Squat Thrust x 30sec
1C. Pull Up x failure
1D. Bulgarian Split Squat x 10-12
1E. Bodyweight Squat x 30 sec
1F. Hanging Leg Raise x failure

Rest as needed. Repeat 3-5 rounds.

2A. Lying Leg Raise x failure
2B. Bench Crunch x failure
2C. Single-leg Sit & Stand x failure

Rest as needed. Repeat 3-5 rounds.

Tompkins Square Park is located at 335 E 10th St. The fitness equipment is in the northeast corner.

Post-Workout Spot #1: Brodo or Hearth

Bone broth really caught on a few years ago at this point. I love one after a tough workout and when I’m not in the mood to eat yet. I like either the beef or chicken with ginger and turmeric. If you’re hungry after a late-in-the-day workout, head into Hearth (right next door) and order the grass-fed minute steak for dinner.

This Brodo is located at 200 1st Avenue.

Workout Spot #2: Central Park

The Workout

1. Pick your loop for a run

Complete the following exercises as a circuit. Perform each exercise for 30-60 seconds. Rest 60-90 seconds. Repeat 3-5 rounds.

2A. Squat Thrust
2B. Bodyweight Squat
2C. Star Jump

Complete the following as quickly as possible.

3A. Pull ups x 25, 50, or 100
3B. Push ups x 50, 75, or 100

The Central Park pull-up bars are located to the northwest of the Great Lawn at about 84th St. 

Post-Workout Spot #2: Good Enough to Eat

After your early morning workout in Central Park, you’ve got to head over to Good Enough to Eat for breakfast. While it’s marketed as a comfort food spot, they still serve up a healthy breakfast. I suggest the “Special Scramble” with an extra egg or two and a side of smoked salmon. (They definitely hook it up on the salmon).

Good Enough to Eat is located 520 Columbus Ave.

Workout Spot #3: Riverside Park

The Workout

1. Pull-up
2. Chin-up
3. Push-up
4. Single-arm plank
5. Hanging leg raise
6. Hanging leg hold
7A/7B. Swing/Squat thrust 5x30sec
8A/8B. Swing/Squat 5x30sec
9. Stair sprint x5-10

As many reps as possible for 3-5 sets w/60 sec rest unless noted.

The traveling rings at Riverside Park are at about 106th St.

Post-Workout Spot #3: Earth Cafe

Loved Earth Cafe. It’s a chill little spot. Go with the Mediterra salad. They give you a strong serving of chicken, something you don’t always get in New York. Coincidentally, they also provide a smart serving of avocado. Since the avocado toast phenomenon it’s like everyone wants to slather as much of the stuff as they can on everything. Avocado is great, but it’s still calorie/fat dense, it should be eaten in moderation. Earth Cafe does it just right.

Earth Cafe is located at 2578 Broadway.

Workout Spot #4: Chelsea Park

The Workout

1A. Incline push-up
1B. Decline push-up
1C. Mini-plyo push-up
1D. Squat

2A. Dip/Leg raise
2B. Dip bar L-sit hold
2C. Bench curl up

3A. Pull-up
3B. Inverted row
3C. Mountain climber

As many reps as possible for 3-5 sets w/60 sec rest unless noted.

Chelsea Park is located at 450 W 27th St. The fitness equipment is to the east of the soccer fields.

Post-Workout Spot #4: The Green Table

Finding a super healthy place in the Chelsea Park area was a little tough. Go to The Green Table, and ask what the daily fish is. I was lucky enough to get the Pollock with spaghetti squash. I wasn’t a fan of the purée, but I kept it on the plate for a tiny hint of extra flavor without “eating” it.

The Green Table is located at 75 9th Ave within Chelsea Market.

Workout Spot #5: East 35th St. Pull-up Bar

The Workout

1A. Pull up
1B. Bulgarian split squat
1C. BW squat

Complete 10 reps of each exercise, then 9, then 8. Go all the way down to 1. Then work your way back up to 10 again. Rest as needed.

2A. Push up
2B. Squat
2C. Dip
2D. Single-arm plank
Complete as many reps as possible for each exercise. Rest as needed. Perform 5-10 rounds.

3.Hanging leg raise 3-5xAMAP

*OPTIONAL: Run to the food destination.

The east 35th street pull-bar is tucked away just off the FDR, on the north side of the ferry terminal.

Post-Workout Spot #5: TWO FORKS

If you go at lunch, this spot is definitely going to have a line outside the building. Build your own bowl here. I went with the super green and mushrooms as a base with a double order of chicken. You could also do spaghetti squash instead of the mushrooms too. Oh, and the chicken is pulled. Great stuff! Toppings were the cabbage, cucumber, and tomato slaw and roasted red peppers. That was the leanest and meanest if you ask me. You also don’t need a dressing, the slaw has flavor and the chicken is plenty moist. I say keep this super clean. No need to add any oils.

TWO FORKS is located at 119 W 40th St.

STAY TUNED…

That’s all for now, but I plan on adding more locations as I discover them and inspiration strikes.