We all know exercise is good for us.  But an exciting new study suggests that certain sorts of workouts may undo some damage of the aging process at the cellular level! This is huge!! Reverse the aging process at the cellular level!

According to an article written by Gretchen Reynolds, NY TIMES, March 23, 2017:

Researchers at the Mayo Clinic in Rochester, Minn. conducted an experiment on the cells of 72 healthy but sedentary men and women who were 30 or younger or older than 64. After baseline measures were established for their aerobic fitness, blood sugar levels, and the gene activity and mitochondrial health in their muscle cells the volunteers were assigned a particular exercise regimen.

Some did weight training a few days per week. Some did interval training. And some did moderate steady paced aerobic training. 
Here are the results after 12 weeks:

In general, everyone experienced improvements in fitness and an ability to regulate blood sugar.

The gains in muscle mass and strength were greater for those who exercised only with weights, while interval training had the strongest influence on endurance.
Among the younger subjects who went through interval training, the activity levels had changed in 274 genes, compared with 170 genes for those who exercised more moderately and 74 for the weight lifters.

Among the older cohort, almost 400 genes were working differently now, compared with 33 for the weight lifters and only 19 for the moderate exercisers.

The subjects who did the interval workouts showed increases in the number and health of their mitochondria.


It seems as if the decline in the cellular health of muscles associated with aging was “corrected” with exercise, especially if it was intense, says Dr. Sreekumaran Nair, a professor of medicine and an endocrinologist at the Mayo Clinic and the study’s senior author.

 In fact, older people’s cells responded in some ways more robustly to intense exercise than the cells of the young did — suggesting, he says, that it is never too late to benefit from exercise.

​Come join us in the best anti-aging workout!

​Life’s daily challenges and responsibilities require physical, emotional, mental and spiritual strength. My hope for each one of you is that you have that strength to not only GET THROUGH life challenges but to THRIVE THROUGH.

2019 Spring Transformation Challenge

Happy almost Spring!  I hope you had an incredible start to 2019.

It feels like we just started a brand new year, and now is the perfect time to start fresh and make the changes you need to lose that winter bloat and get your body to where you want it.

If you’re anything like most people, you probably found yourself unbuttoning your pants over the cold season.It just seems to sneak up on you! First it was Thanksgiving, and the next thing you know its January, then February and you’re 5-10 pounds heavier and your clothes are all fitting a little tighter.I completely understand! That’s exactly why I’ve created a Done-for-You Solution that will show you EXACTLY what you need to do to drop 2 pants sizes, lose that holiday bloat, and get your energy back….all in 28 short days! It’s literally a BLUEPRINT for success…so that in just 4-weeks, you’ll be able to completely transform your body.
 Our 2019 SPRING TRANSFORMATION CHALLENGE is starting March 25th!This one is extra special and I’ve got some incredible things planned for you, so there are limited spaces available.

If You Are Ready to:SHED those extra HOLIDAY POUNDS, KICK-START your Metabolism Get Rid of Cravings, INCREASE YOUR ENERGY, SLEEP BETTER at night and COMMIT to yourself for 28 Days….Then NOW is the time to take action.  Click HERE NOW to Learn More! 

You can join us from anywhere in the world. We take your success as a personal mission and we are 110% committed to each and every person who trusts Susan Urban Fitness with their health and fitness.Today is the FIRST day we’re launching our Spring Transformation Challenge!

We’re offering a special FAST-ACTION, Early Bird price for the first 3 of people to register for this challenge.  You get to participate even if you are not living in or near Manhasset. Email us if you are interested at susan@susanurbanfitness.comIf you’re ready to make a change, then CLICK HERE to take the first step to reach your goals.

If you have any questions or want to make sure this challenge is for you, then simply call us at 516-817-3537.

Happy Spring!
Susan Urban

P.S.  Don’t miss your opportunity to join us!  This is not like ANYTHING you’ve ever done before.  If you’re on the fence about joining, just give us a call and we’ll help answer any questions you have.

What to expect when you work with us!

Our programs help you achieve remarkable results!  If you are ready to change your thoughts and change your life, choose one of our classes and services to achieve results like Rosanna!


Whatever your challenges, our program is customized for your needs and fitness level. Be the best version of yourself in less time than you ever imagined!


  • Get laser-focused on your goals and what you want to achieve
  • Identify why your goals are so important to you!  What is going to keep you fired up?
  • What would it mean to you to achieve your goals?
  • Set milestones and break your longer term goals up into smaller, short-term goals.

If you enjoyed this video, please subscribe to our YouTube channel.   Visit our SERVICES page to see other ways Susan Urban Fitness Mind and Body can help you change your mind and change your life!

How to Motivate Yourself to Exercise

I understand that I’m one of the lucky few who actually likes to work out. I crave it. I need it. Without, I go a bit batty. But I know that for most of the population, I’m in the minority. Working out is a chore. Another to-do on a list of items. Hell, the word “work” is in it. But there are some easy yet specific ways to motivate yourself to exercise. 

How to Motivate Yourself to Exercise

1. Put on your cutest workout apparel and your springiest shoes. Sometimes just putting on the right gear can help you go from workout motivation zero to hero. So put on the good stuff that makes you feel extra cute, and lace up those running shoes. It simply feels weird to just sit around in stuff you’re supposed to move in. So, for us, this simple act actually gets us moving!

2. Set a big goal that slightly freaks you out. One way to motivate yourself to exercise? Set a goal that’s big and public. Obviously you want your goal to be reachable (remember those SMART goals?), but you also want it to be one that you can’t procrastinate or slack on. Sign up for a 5K or a longer race like a half or full marathon. Tell your friends, co-workers and family about. Have someone to be accountable to, and it’s amazing the kind of workout-motivation fire you’ll start under your fit bottom!

3. Promise yourself something once you’re done. And we don’t mean chocolate cake! Be sure to give yourself regular non-food rewards like a new magazine, a long, hot bath, a massage—anything that feels good and motivates you. If only big-ticket items get your workout mojo going, pay yourself a dollar or so for every time you hit the gym. Then once you have the money you need to get your reward, you get to go shopping! It’s a total investment in your health and yourself.

4. Set realistic expectations of yourself and enjoy it. Yeah, so this may seem to contrast with No. 2, but there’s a difference. It’s easy to not want to work out when you think it’s going to be an hour or more of torture. So instead of setting the bar so high that you stop before you even start, tell yourself that you just have to be active for 10 minutes. That’s it: 10 minutes. Then, if you feel like going longer, you can. No pressure though. Nine times out of time (unofficially), you’ll want to keep going.

5. Stop over-thinking it. Sometimes you just have to stop thinking, wondering and playing the mental back-and-forth guilt match of “I so should work out, but I don’t want to!” and just do it instead. Tell your nay-saying brain to hush and work out anyways. As long as you’re not overtraining, you’ll feel better after you work out and those happy endorphins are kicking around.

Come join us at our BOOTCAMP classes on Monday, Wednesday and Friday.  Make new friends and motivation partners or bring someone you know and motivate one another.