Nicely Fit Co.

Nicely Fit Co. Nicely Fit Co. takes a holistic approach to fitness and wellness. The company aims to enable indivi

Two years ago today we closed the doors to our 3 month old gym, thinking we’d be closed for a few weeks, maybe a month. ...
03/16/2022

Two years ago today we closed the doors to our 3 month old gym, thinking we’d be closed for a few weeks, maybe a month. The reality was a little different - 6 months later we opened our doors to a new world. Small businesses like ours in the fitness space were hit incredibly hard by COVID shutdowns, and many of our competitors did not make it through. Despite all odds, our bootstrapped little gym not only survived, we thrived.

Two years later I write this in our new facility, almost twice the size of our original space - with a great view of midtown and the Queensboro bridge I might add. As folks make their way back out into the world, demand is the highest we’ve ever seen. There’s life and energy back on the streets of NYC, and we’re thrilled to be a part of it.

We have been incredibly fortunate to have an amazing group of clients who’ve supported us and put their trust in us from the start. Our families and friends have had our backs all along the way. We were even some of the lucky ones whose landlords were willing to accommodate.

I can’t stress enough how much of our success was due to luck and the goodwill of those around us.

With that all said, we’re growing like crazy and hanging on for the ride. If you want to know what we’re all about, come check us out! And if you or anyone you know is looking for work in the fitness world, we can use he help!

Move Better, Feel Stronger, Live Nicely!

Join Nicely Fit Co. and  on the turf at Murray Park for a high-intensity 30 minute cardio blast! ⁣⁣𝐒𝐢𝐠𝐧 𝐮𝐩 𝐭𝐨𝐝𝐚𝐲 𝐯𝐢𝐚 𝐭𝐡𝐞...
10/19/2021

Join Nicely Fit Co. and on the turf at Murray Park for a high-intensity 30 minute cardio blast! ⁣

𝐒𝐢𝐠𝐧 𝐮𝐩 𝐭𝐨𝐝𝐚𝐲 𝐯𝐢𝐚 𝐭𝐡𝐞 𝐥𝐢𝐧𝐤 𝐢𝐧 𝐨𝐮𝐫 𝐛𝐢𝐨! 𝐁𝐮𝐲 𝐨𝐧𝐞 𝐠𝐞𝐭 𝐨𝐧𝐞 𝐟𝐫𝐞𝐞 𝐟𝐨𝐫 𝐧𝐞𝐰 𝐜𝐥𝐢𝐞𝐧𝐭𝐬!⁣

HIIT Me Up will increase your heart rate while building strength and muscular endurance simultaneously! Formulated to tax all three of your energy systems, and set your metabolism aflame.⁣

This is not your average cardio session! Ditch the treadmill! HIIT Me Up will make cardio fun again with innovative, full-body movements designed to keep you on your toes.⁣

Expect a HIIT class with boot camp-style exercises, including conditioning, agility, and tabata.⁣

𝐂𝐥𝐚𝐬𝐬𝐞𝐬 𝐚𝐫𝐞 𝐡𝐞𝐥𝐝 𝐌𝐨𝐧𝐝𝐚𝐲, 𝗪𝐞𝐝𝐧𝐞𝐬𝐝𝐚𝐲, 𝐚𝐧𝐝 𝐅𝐫𝐢𝐝𝐚𝐲 𝐌𝐨𝐫𝐧𝐢𝐧𝐠𝐬 𝐚𝐭 𝟕:𝟑𝟎𝐚𝐦, 𝗪𝐞𝐝𝐧𝐞𝐬𝐝𝐚𝐲 𝐞𝐯𝐞𝐧𝐢𝐧𝐠 𝐚𝐭 𝟓:𝟏𝟓𝐩𝐦, 𝐚𝐧𝐝 𝐒𝐚𝐭𝐮𝐫𝐝𝐚𝐲 𝐚𝐭 𝟗:𝟎𝟎𝐚𝐦.

☎️Calling all NYC based personal trainers and fitness instructors! We’re bursting at the seams and need your help!Nicely...
08/23/2021

☎️Calling all NYC based personal trainers and fitness instructors! We’re bursting at the seams and need your help!

Nicely Fit Co. is all about humanizing fitness. We're a gym for every body, and we take pride in our diverse membership base. While we can keep up with any Crossfit or performance gym, we know those can be intimidating spaces for so many people looking to get healthy and fit. Instead, we bring the science and techniques that work to every day New Yorkers at their level. 💪🏻 If you're looking to help make a positive impact in the health and confidence of real people, while developing your skills and expertise in a supportive, welcoming environment, we think this role might be right for you. Come join a fast growing team and make an impact!

Now offering sign on bonuses to well qualified candidates!💸

Full time, part time and morning or evening shifts available - DM us for more information.

Beginning Monday, August 9, in accordance with New York City rules, Nicely Fit Co. will require ALL guests and staff to ...
08/05/2021

Beginning Monday, August 9, in accordance with New York City rules, Nicely Fit Co. will require ALL guests and staff to carry proof of vaccination to enter our facility.

Clients will be asked to have one of the following:

An Excelsior Pass

A Physical Copy of their Vaccination Card (no photos)

A Photo ID and Vaccine card stored in the NYC COVID Safe App

Please bring these with you EVERY time you visit the gym, as we are required to check and will be subject to fines if there are members in the gym without proof of vaccination.

While we wish this wasn’t the case, we believe it is a step in the right direction to keep guests and staff safe in the face of rising COVID rates.

If you have any questions or concerns at all, please do not hesitate to contact us at training@nicelyfitco.com or via DM

All the best,

The Nicely Fit Co. Crew

Hey Nicely Fit Fam! Pleas join us in wishing the one and only  a very happy birthday.🎉🎈🎊🎂🎁
06/01/2021

Hey Nicely Fit Fam! Pleas join us in wishing the one and only a very happy birthday.🎉🎈🎊🎂🎁

Nicely Fit Co. is growing 💪🏻 and we're looking for motivated, experienced personal trainers and group fitness instructor...
05/24/2021

Nicely Fit Co. is growing 💪🏻 and we're looking for motivated, experienced personal trainers and group fitness instructors to help us expand our 1:1 personal training, semi-private personal training, and group class services.

Come be a part of a guerrilla outfit that's looking to make fitness more human. Interested? Know someone who might be? Shoot us a DM or email us at training@nicelyfitco.com with your info!

 , aka High-Intensity Interval Training, is one form of exercise that sounds, well, INTENSE. 🔥 Before I started doing HI...
05/03/2021

, aka High-Intensity Interval Training, is one form of exercise that sounds, well, INTENSE. 🔥 Before I started doing HIIT, I was intimidated but it became one of my favorite forms of exercise. Let's break it down so you feel comfortable taking on a HIIT class!

First of all, what is HIIT? It stands for High-Intensity Interval Training: A training technique where you use short bursts of energy, giving 100% to each exercise. The intervals of all-out energy immediately follow intervals of rest. Each working interval should leave you breathless, needing that interval of rest. HIIT is your solution if a lack of time to exercise is the biggest hindrance to creating a sustainable workout routine. It only requires 15-30 minutes and should only be done 2-3 times a week.

HIIT is quick: Quick intervals and a quick workout - but very effective. Training in this way gets your heart rate up and keeps it up. High-intensity exercise increases your body's need for oxygen, so while the workout itself may be short, your body will continue to need oxygen during your recovery. This ensures your body will continue to burn calories throughout the day, raise your metabolism, and burn fat. To learn more about the science behind this, check out the link in our blog.

The biggest reason I fell in love with HIIT and decided to create a class to share my passion for it is its ability for adaptation. When it comes to HIIT Me Up, adaptation is two-fold. First, EVERYONE is welcome, no matter your fitness level, your body, your gender, your age, or your reason for showing up. Throughout the class, I provide modifications to make each movement more accessible or more advanced. The beauty of HIIT is that it is simply about you giving your all with no comparison to the person next to you.

Second, no workout is the same. Your body will never get used to the same movement pattern. I love to incorporate Different movements, different workout structures, and even games (I know!) Not only does this keep our minds busy, but it lets us have some fun. If you're going to put 100% into something, have fun doing it! 

-Michelle

Happy   everyone! First   hike 🥾of the year in the books. What outdoor activities do you love to get you moving?        ...
04/22/2021

Happy everyone! First hike 🥾of the year in the books. What outdoor activities do you love to get you moving?

🚨OUTDOOR CLASSES ARE BACK APRIL 19th!🚨 Inquire at nicelyfitco.com📌Join us for our 30 minute classes designed to get your...
04/12/2021

🚨OUTDOOR CLASSES ARE BACK APRIL 19th!🚨 Inquire at nicelyfitco.com📌

Join us for our 30 minute classes designed to get your heart pumping and your muscles working. 💪🏻

🏃‍♀️HIIT Me Up with Michelle - HIIT Me Up will increase your heart rate while building strength and muscular endurance simultaneously! Formulated to tax all three of your energy systems, this class will torch fat and set your metabolism aflame.

💥Ditch the treadmill! HIIT Me Up will make cardio fun again with innovative, full-body movements designed to keep you on your toes. Expect a HIIT class with boot camp-style exercises, including conditioning, agility, and tabata.

We’ll work out to the beat of your favorite music (always taking requests.) With only the use of dumbbells, resistance bands, and jump ropes, the use of equipment is minimal; Your real power comes from within!

🏋️‍♀️Muscle Beach with Max - You’ve heard of muscle beach - the famous outdoor gym popularized by Arnold Schwarzenegger. Well, Nicely Fit Co. is bringing a muscle beach of our own! Join Max for a 30 minute, no-nonsense, muscle burning hypertrophy workout to get those vanity muscles popping. Looking to tone your arms, sculpt your abs, firm up those glutes and feel like a boss? We’ll give you the pump you’re looking for, in less time than it takes to wait in line for a salad at Sweetgreen!

We wanted to take a moment to digest the recent murders in Georgia. Sadly, we are yet again compelled to reiterate the f...
03/21/2021

We wanted to take a moment to digest the recent murders in Georgia. Sadly, we are yet again compelled to reiterate the fact that racism, violence, bigotry, or bullying of any kind is unacceptable. Taking out a “bad day” by going on a murder rampage is inexcusable.

It is not lost on us that the horrible actions last week were not isolated. Violence against the Asian American community has been on the rise, and it’s a problem we must face together. It is also not lost on us that many of our clients are Asian American. We recognize these are scary times, and we want you to know you are always welcome at Nicely Fit Co. Any bigotry, bullying, or violence of any kind will not be tolerated. If there is anything we can do to support you, or make you feel safer, we are here.

Hi Nicely Fit Co. Fam!We know having a   can be a challenge, especially when you’re working on   and  . The thing is, it...
02/25/2021

Hi Nicely Fit Co. Fam!

We know having a can be a challenge, especially when you’re working on and . The thing is, it doesn’t have to be! There are tons of tricks that can keep you feeling full, , and being .

has put together an awesome blog post, backed with scientific findings, full of tips and tricks to keep you feeling full and reaching for the good stuff. Remember, it’s all about mindset; we want to think about adding in good stuff, as opposed to taking things away. Check it out in full at
www.nicelyfitco.com/blog

In a nutshell (pun intended), consider these trick:

1. Consume high volume, low energy density foods. They’ll fill you up without breaking the caloric bank! Eat things like berries, greens, pumpkin or potatoes.
2. Consider the Satiety Index. The Satiety Index measures how well various foods fill us up per calorie. For example, Potatoes were found to be the most satiating per calorie. Lean beef and white fish also scored quite well on the satiety index.
3. Focus on protein. Protein intake during a fat loss phase is extremely important because it can help with muscle retention or potentially growth. That being said, there are many more benefits to consuming adequate amounts of protein. Protein has a higher Thermic Effect of Food compared to carbs or fats.
4. Consume adequate fiber. Foods high in fiber tend to be extremely satiating because they have low energy density and digest very slowly. Think about beans and legumes, berries, apples, oatmeal, quinoa, broccoli, or other fiber dense foods.
5. Choose solid calories over liquid calories. In a 2011 study, participants ate whole chicken breast or liquified chicken breast. Participants were hungrier after the shake version of the chicken breast. When trying to adhere to lower calories you might want to limit liquid calories. Also, we consume so many calories unnecessarily through beverages. Stick with water!
6. Chew your food, ya animal! 6. prolonged chewing can significantly reduce self-reported hunger. An increased number of chews per bite increased gut hormone release leading to better satiety.

New blog post up at www.nicelyfitco.com/blogWhen setting personal  , it’s important to consider the   behind that goal a...
02/22/2021

New blog post up at www.nicelyfitco.com/blog

When setting personal , it’s important to consider the behind that goal and your personal circumstances that will affect your ability to achieve.

For example, many clients come to us looking to ‘lose weight’. Aside from being a very broad, unspecific goal, it’s often an insecurity catch all, and often misguided.

If you’re going to have long term success with your goals, you need to understand the motivation. If you want to lose weight because you don’t feel good about yourself, and you look to the scale or BMI as your guide, you’re likely to become discouraged, making it harder to get where you want.

On the other hand, if you say you want to lose weight but what you’re really looking to do is establish habits, that provides a more concrete foundation for goal setting and is more likely to lead to success.

Finally, goals have to be realistic, so considering your personal circumstance is very important. Setting lofty goals on a tight timeline isn’t necessarily the best course of action if you’re struggling to gain traction. Rather, consider tackling achievable short term goals that can carry you to a big milestone.

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