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Regular exercise offers a wide range of physical and mental health benefits, including improved cardiovascular health, increased muscle strength and endurance, weight management, reduced risk of chronic diseases, and improved mood and mental well-being. However, not all workouts are created equal, and the results you see from your exercise routine depend on a variety of factors.

To make the most of your workouts and see real progress toward your fitness goals, it's essential to approach exercise with intention and purpose. Read on and learn about the best things to do.

Set Goals 

Setting clear and achievable goals is essential for making progress in your fitness journey. Start by defining your overall fitness goal and then break it down into smaller milestones.

After renovating throughout the summer months, we’re excited to have relaunched our Health Kitchen and Juice Bar as Pure Eats! At Pure Eats, we provide our community with pure food options to promote a healthier lifestyle. We aim to encourage our customers and team to pursue a clean and healthy lifestyle, by making fast and healthy meal options. Our NEW build-it menu was designed to provide you with whole food choices that increase your wellness!

Since taking over Ultimate Fitness in 2020, we have worked to renovate and provide our members with an aesthetic and modern space that looks great and helps members and staff feel great! A new addition to our aesthetic as of June 2022, is our gallery wall and art exhibition space in the first-floor walkway. We are proud to display local New York City artists on a monthly rotation, curated by The Culture Candy, and provide our members with exposure to local art. Check out our monthly exhibition reel on Instagram @bqefitness.

Shaun McCall known as Bodied by Mac has entered the semi-final round for the Mr. Health & Fitness competition to be featured on the cover of Muscle & Fitness Magazine. Shaun is a Body Builder and valued member of our fitness community, always bringing positivity and encouragement to the environment when he’s in the health club.

We take great pride in providing our members with the best experience, whether it be with our three-floor state-of-the-art facility or diligent customer service we take no shortcuts in earning the title of being the best gym in NYC. In fact, we are the home gym for many professional athletes, body builders, creatives and influencers who highly recommend us to their followings.

On Saturday May 7^th, 2022 Zumba's 2020 Next Rising Presenter Finalist Giovanna instructed a Zumba class on our indoor court along with fellow Zumba instructor ZJ Eddie.

On Wednesday, April 27^th, 2022, Influencer and Fit Queen Laura Cabrera hosted a workshop called the Fit Queen Challenge at BQE Fitness.

On Monday March 28, 2022 we hosted our first March Madness Tournament in the indoor basketball court at BQE Fitness. Fifty-five players filled the court along with members interested in watching the game, cheering each other on and enjoying the music spun live by DJ Siz. Eleven teams played and our winning team 5 Wisemen lead by member Gregory P. pictured here.

During half-time, viewers took a break from the four-hour tournament to enjoy the juice bar specials with shakes and smoothies named after final four March Madness teams and watched a half-time show put on by our very own fit fam! The BQE girls put on a great performance as they danced to classic Beyonce songs. If you missed it, you can check out highlights such as the half-time show on our Instagram reels page! We’d like to thank all of our playing teams, listed below, DJ Siz for keeping the beats going, our referee and all the members who came to support our event!

Teams

• Got ‘Em
• QGTM
• DTB
• 5 Wisemen
• The Big Boyz
• Rising Stars
• Alpha Wolves
• Blazers
• Team Tee Up
• 81
• Los Bulteros

Programs 4 Kids has partnered with BQE Fitness to bring kid’s sports classes to our community every Sunday! Kids ages 3 – 14 from surrounding neighborhoods Astoria, Woodside, Jackson Heights, LIC, Elmhurst and more are visiting BQE for fun Volleyball, Basketball, and Soccer Classes with program leaders Don and Louise.

We took to social media all month long, posting historic athletes in celebration of Black History Month. In Addition, we hosted our second BQE Happy Hour on February 24th, 2022. DJ Siz spun Hip Hop from 6pm-9pm while members and visitors worked out and enjoyed our BQE Juice Bar specials including beverages named after Hip Hop legends such as Naz.

On January 26^th, 2022 we hosted our first BQE Happy Hour for our members. We had a live DJ playing soca music throughout the gym, juice bar specials, and a HIIT class to some soca tunes!

On Wednesday January 12^th, 2022 we hosted Booty Bootcamp, a workshop event in our indoor basketball court in collaboration with Janet of jstheticsfit.com.

On Saturday December 4^th, 2021 we hosted a Youth Basketball Clinic for SNY Play Ball, presented by Chick-fil-A, and partnered with the Harlem Globetrotters.

The Benefits of Fresh Pressed Juices

Juices are a great way to increase your fruit and vegetable intake. The natural vitamins in juice ingredients are known to increase your hair, skin and nail health, restore healthy bacteria in your digestive system and boost your immunity.