Nicely Fit Co., Long Island City, NY (2025)

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!

10/19/2021

Join Nicely Fit Co. and on the turf at Murray Park for a high-intensity 30 minute cardio blast! ⁣
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𝐒𝐢𝐠𝐧 𝐮𝐩 𝐭𝐨𝐝𝐚𝐲 𝐯𝐢𝐚 𝐭𝐡𝐞 𝐥𝐢𝐧𝐤 𝐢𝐧 𝐨𝐮𝐫 𝐛𝐢𝐨! 𝐁𝐮𝐲 𝐨𝐧𝐞 𝐠𝐞𝐭 𝐨𝐧𝐞 𝐟𝐫𝐞𝐞 𝐟𝐨𝐫 𝐧𝐞𝐰 𝐜𝐥𝐢𝐞𝐧𝐭𝐬!⁣
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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.⁣
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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.⁣
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Expect a HIIT class with boot camp-style exercises, including conditioning, agility, and tabata.⁣
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𝐂𝐥𝐚𝐬𝐬𝐞𝐬 𝐚𝐫𝐞 𝐡𝐞𝐥𝐝 𝐌𝐨𝐧𝐝𝐚𝐲, 𝗪𝐞𝐝𝐧𝐞𝐬𝐝𝐚𝐲, 𝐚𝐧𝐝 𝐅𝐫𝐢𝐝𝐚𝐲 𝐌𝐨𝐫𝐧𝐢𝐧𝐠𝐬 𝐚𝐭 𝟕:𝟑𝟎𝐚𝐦, 𝗪𝐞𝐝𝐧𝐞𝐬𝐝𝐚𝐲 𝐞𝐯𝐞𝐧𝐢𝐧𝐠 𝐚𝐭 𝟓:𝟏𝟓𝐩𝐦, 𝐚𝐧𝐝 𝐒𝐚𝐭𝐮𝐫𝐝𝐚𝐲 𝐚𝐭 𝟗:𝟎𝟎𝐚𝐦.

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.

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

06/01/2021

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

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!

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

04/22/2021

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

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!

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.

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.

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.

02/08/2021

Hey Nicely Fit Fam! Say hi to Max Davis, one of our new trainers! Many of you may have seen him around the clubhouse or have had the pleasure of working out with him. We’re excited to have him on board and we know you’ll be in good hands! 💪🏻

To learn a little bit more about Max read on!

Where are you from?

My family is from New Orleans but I grew up in Bangkok, Thailand.

Where do you live?

Sunnyside

What motivates you to work out?

I love working out and have felt that way since I was 14. At this point, I don't know any other way. Working out gave me a sense of direction, purpose, and accomplishment that I hadn't felt before. Although my training goals might change over the years, when it really comes down to it I train because it makes me happy and gives me purpose.

How did you end up training with Nicely Fit Co.?

Some friends took a class at Nicely Fit Co. and told me that I would love this gym. They were right.

What are your fitness goals?

Right now, my goal is to gain muscle mass and general strength. Pursuing this goal has been a ton of fun and a great learning experience. In the past, I was more focused on maximal strength and athletic performance. I hope to get more involved in Brazilian Jiu-Jitsu once COVID is over.

How does Nicely Fit Co. help you reach your goals?

Nicely Fit Co. provides a community that inspires me to train hard and be the best version of myself. I learn so much working and speaking with the other trainers at Nicely Fit Co and am excited to continue to grow.

What are your favorite activities to do outside of the gym?

I love the outdoors! I try to go hiking or camping whenever possible.

Who or what inspires you?

Looking into Sports and Exercise Science Research has inspired me to be as thoughtful and meticulous as possible with my training. As I started understanding the literature, I was able to understand what is pushing me further towards my goals and what is not. This increased understanding has pushed me to make a lot more progress. What is more inspiring than progress?

01/27/2021

Hey Nicely Fit Co. Fam!

We’re thrilled to introduce Michelle Young to our team. 🎉🎉🎉 A true New Yorker, hailing from Forest Hills, Michelle joins us as a personal trainer and marketing coordinator. You’ll be seeing a lot more of her around the clubhouse as things amp up. Michelle also works as an actor, which is super cool!

Like Nicely Fit Co., Michelle is all about motivation and is a huge proponent of fitness as a tool for improving mental health:

“I’m a big advocate for mental health awareness. Dropping the stigma surrounding mental illness is incredibly important to me. Fitness and mental health are very closely intertwined, and I want to open that conversation up. I believe that to increase the connection between mental health and fitness, everything must be intentional. Before every workout, I set an intention. When it gets challenging, I revisit my choice. Why am I moving my body today? Why did I show up? Who am I doing this for?

My motivation often changes, though it seems to fall under the umbrella of my mental health mostly. I began my fitness journey when my mental health was in its darkest place. I fell in love with fitness quickly for many reasons: My body was mine again, and I could push myself to do things I never thought I could; I was proud of myself, which was a foreign feeling; I had something to be excited about, and to structure to my day.

Sometimes my motivation is to improve my mood. Sometimes, my motivation is to prove to myself that I can do hard things; If I can do hard things in the gym, I can translate that into the rest of my life. These are just a few of my most recent reasons to get myself into the gym!”

Please join us in welcoming Michelle to our community, and be sure to check out her first (of hopefully many) IG live movement workout this Friday at noon! 💪🏻💪🏻💪🏻

01/12/2021

Vegan Umami Broth 🥕🧄🧅🌶

I’m a sucker for a good broth. As someone who doesn’t exactly love breakfast, I’ll even have a cup of hot broth in the morning to get me going, usually chicken.

This weekend, I made my take on Bon Appetit’s Vegan Umammi Broth. If you’re used to watery, bland vegetable broth, this isn’t it. It’s easy to make, delicious, nutrient dense, and you’d be forgiven for thinking there was meat in it (even though it’s vegan).

I changed things up a bit, and added in some crushed red pepper flakes (2 tsp), fennel seed (2 tsp), tomato paste (1 tbsp), green onions (5 stalks), and a halved ginger root.

Add it to soups, risotto, stews, or just drink it by the cup!

Get the full recipe here:

https://www.bonappetit.com/recipe/vegan-umami-broth

01/11/2021

How was your weekend?

We love Saturday mornings at the Clubhouse. It’s a great way for all of us to sweat out the stress of the week and set an intention for the weekend ahead. It also doesn’t hurt that Saturday morning is our busy time. We feed off of one another’s energy while keeping safe and distant. Not a bad deal when we’ve all been cooped up working from home and socially isolated.

If you’re interested about learning more, shoot us a DM, and if you’re a member and haven’t been by on a Saturday, you’re missing out!

01/07/2021

“A lot of the fitness industry seems to be built around the notion that the trainer or instructor is the gatekeeper of fitness and wellbeing, which is just plain wrong. It is our job as a coach or care provider to listen and create an environment that fosters two way communication. If we aren’t listening, we aren’t going to be able to help the client. If we can’t relate to the needs and experience of the client we not only aren’t going to help, but we can cause even greater harm. It is crucial that if we do not have the tools to help the client, we must build and foster a network such that we can refer that client to someone who can. Just as a primary care doctor will refer his patient to a specialist, we must be open to the same. After all, health coaches, trainers, nutritionists, dietitians, physical therapists, yoga and meditation instructors, even fitness instructors are all a part of the client’s healthcare team. Just like healthcare professionals we should strive to do no harm.”

Superiority and ego are not the answer.

In our most recent blog post we address some common issues that we see running rampant in the fitness industry and provide some guidance for navigating the murky waters.

Be sure to check out the link in our bio and sign up for our newsletter to get the most recent edition of the Nicely Fit Co. digest delivered directly to your inbox.

🚨Keep your eyes peeled for our next post coming tomorrow!

01/04/2021

Semi-private personal training is a perfect middle ground between 1:1 private personal training and those big group bootcamp classes.⁣
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With semi-private, you get personalized attention and custom programming to fit your unique goals and needs combined with the energy level and camaraderie of a boot camp. ⁣
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Custom programming and personalized attention make all the difference. Every body is unique, and everybody's goals are their own. ⁣
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When you join our semi-private membership you'll meet with one of our trainers who will perform an assessment and create your program. ⁣
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Your workouts will be designed to create progress towards your fitness goals, not just to make you sweaty and sore. ⁣
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Instead of paying $120+ per hour for a personal trainer to stand next to you and count to 10, try out semi-private training with Nicely Fit Co. ⁣
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𝗪𝐞'𝐫𝐞 𝐨𝐟𝐟𝐞𝐫𝐢𝐧𝐠 𝐚 𝐬𝐩𝐞𝐜𝐢𝐚𝐥 𝐍𝐞𝐰 𝐘𝐞𝐚𝐫'𝐬 𝐝𝐢𝐬𝐜𝐨𝐮𝐧𝐭 - 𝐑𝐞𝐜𝐞𝐢𝐯𝐞 𝟓𝟎% 𝐨𝐟𝐟 𝐲𝐨𝐮𝐫 𝐟𝐢𝐫𝐬𝐭 𝐦𝐨𝐧𝐭𝐡 𝐨𝐟 𝟖 𝐚𝐧𝐝 𝟏𝟐 𝐬𝐞𝐬𝐬𝐢𝐨𝐧 𝐦𝐨𝐧𝐭𝐡𝐥𝐲 𝐦𝐞𝐦𝐛𝐞𝐫𝐬𝐡𝐢𝐩𝐬. 𝐍𝐨𝐰 𝐢𝐬 𝐭𝐡𝐞 𝐭𝐢𝐦𝐞 𝐭𝐨 𝐭𝐫𝐚𝐢𝐧!⁣
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Remember, with Nicely fit Co's Semi-Private Training you'll get:⁣
🔹Same personalized programming that you get with personal training⁣
🔹Cost significantly less than personal training so you can do more sessions without breaking the bank.⁣
🔹Get way more attention than you would be getting with a bootcamp class that throws random exercises at you not considering your level or goals.⁣
🔹Access to our app where we keep you accountable outside of the gym with our 2 way messaging. ⁣
🔹No more than a 3:1 ratio of client to trainer during the sessions. You will receive plenty of necessary attention to form and making sure that you are working hard. ⁣
🔹Nutrition and healthy habit advice. It's not just working out!⁣
🔹Input from multiple trainers. You aren't just working with one trainer, there is a whole team of trainers behind you making sure you are taken care of.⁣
🔹Workout in a small group and meet friends with similar goals.⁣
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Dm us or visit the link in bio if you want to train with a purpose, have fun, and stay safe in our spacious gym!⁣
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Nicely Fit Co.