https://www.c3fitharlem.com/blog daily 0.75 2020-07-17 https://www.c3fitharlem.com/blog/m3swhmjp6ppsg0wr4rolwe3j7113iz monthly 0.5 2020-07-17 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594261960500-J2FPHOUJ9QNE7TIONGXN/image-asset.jpeg Blog - Spiritual Quote Sunday https://www.c3fitharlem.com/blog/763lxhu3ndvl2hzenssze72enk2e8d monthly 0.5 2020-07-09 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594260075362-HTZSWUICPQOWHODCX5J5/image-asset.jpeg Blog - Do I need a protein shake after my workout? https://www.c3fitharlem.com/blog/simplicity-stone-rings monthly 0.5 2020-05-13 https://www.c3fitharlem.com/testimonials daily 0.75 2020-07-10 https://www.c3fitharlem.com/testimonials/chad-s monthly 0.5 2020-07-10 https://www.c3fitharlem.com/testimonials/jared-g monthly 0.5 2020-07-10 https://www.c3fitharlem.com/testimonials/blog-post-title-one-rnefm monthly 0.5 2020-07-10 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1589757107065-CFI4JBSG13IGIBFGPXBS/Temeika.JPG Testimonials - Temekia P. https://www.c3fitharlem.com/testimonials/blog-post-title-two-sh5eb monthly 0.5 2020-07-10 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1589757291845-C5XRHMMCL8B6YK47RREW/Antoinnette.JPG Testimonials - Antoinette T. https://www.c3fitharlem.com/testimonials/blog-post-title-three-j27gl monthly 0.5 2020-05-20 https://www.c3fitharlem.com/testimonials/blog-post-title-four-b6yc9 monthly 0.5 2020-05-20 https://www.c3fitharlem.com/home daily 1.0 2020-10-08 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1589051468984-K8LMODG7YBOXREX2UW8U/c3fit%2Bseated%2Bpic.jpg Home - Taking Care of Your Mind, Body & Soul At C3Fit Harlem the goal is to offer workouts to help individuals improve their physical & mental health. All fitness levels can become better overall athletes & people. Our classes offer a variety of class levels whether you’re just starting out, returning to a fitness program, or looking for an advanced challenge. Our workouts are challenging and offer a measurable routine that aligns with the fitness & nutritional coaching philosophy of Coach Carlos. Each workout focuses on demonstrating proper technique & keeping your heart rate up from start to finish. C3Fit Harlem emphasizes the importance of breathing techniques & meditation. Thoughtful elements of reflexive yoga stretching are a part of every class & personal training session to promote both physical & mental well-being. https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594228445088-4PNZRNJIHN0TCFFGE13G/carloszoom1.png Home https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594242105851-5NA535QY2M87ZO7T0H26/Outdoor+Training Home https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594242360450-S1VUOE0N575MB7Y1MRC7/C3fit%2525252BLow%2525252BRow%2525252BImage.jpg Home https://www.c3fitharlem.com/about daily 0.75 2020-07-15 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1589051468984-K8LMODG7YBOXREX2UW8U/c3fit%2Bseated%2Bpic.jpg About - Carlos Shields Carlos Shields is the Harlem based Certified Personal Trainer to the best with over seventeen years of experience. Carlos is widely recognized for encouraging healthy weight loss and building muscle for his clients through custom fitness programs involving HIIT, Weight Training, and Nutritional Consulting. His passion to help others through healthy eating demonstrations, fitness training, one-on-one and group training are demonstrated in his daily life. A former trainer at Crunch Gym, Carlos is a DOTfit Certified Nutritional Coach with Bachelors of Arts in Organizational Management, a MBA in Healthcare Management, and a MBA in Information Systems. Having volunteered and trained clients all over the world to help eradicate obesity in society with a particular focus on serving low income areas. https://www.c3fitharlem.com/location daily 0.75 2020-07-10 https://www.c3fitharlem.com/services daily 0.75 2020-07-10 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594228445088-4PNZRNJIHN0TCFFGE13G/carloszoom1.png Services - Online HIIT Class This class is a 35 minute High Intensity Interval Training Class for all fitness levels. The class is 7 exercises that are done one at a time for 30 to 60 seconds, with a 25 second rest in between each exercise. The entire routine is repeated 3 times during the class. The benefits of the HIIT class is one, the convenience because it is conducted online through a Zoom app accessed on your cellular device or home computer. Health benefits of HIIT Training include: Increased calorie burn in a short amount of time. Increased metabolic rate for hours after exercise. Increased body fat loss. Increased tone muscle gains. Improved Oxygen Consumption. Reduced heart rate & blood pressure. (Lower Blood Pressure). Reduced blood sugar levels (Help with Diabetic Concerns). https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594261051551-2V65GT5R9L1VYF06431M/C3fit%2BPushup%2BPic.jpg Services - Personal Training Carlos is a fitness professional possessing the knowledge, skills and abilities for safe and effective exercise and fitness program design, instruction and assistance for the purpose of reaching personal health and fitness goals. https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594261326916-VJ02I0WFDBVPYO9KEBZW/image-asset.jpeg Services - Nutritional Coaching Each nutrition coaching session is personalized to focus on you and what you need to reach your goals. We’ll work together to create a custom nutrition plan and healthy habits that work for your lifestyle so you can reach your goals. Between sessions, you’ll have the ongoing accountability you want via text or email. One-on-one coaching is available virtually for you to get the support you need. https://www.c3fitharlem.com/our-instructor daily 0.75 2020-05-15 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1589220687385-AC7Q1TAMK5BH7ZC3PME5/C3fit+Low+Row+Image.jpg Our Instructor - Carlos Shields Tobias Keene, D.D.S. Hailing from Richmond, Virginia, Dr. Tobias Keene brings a bit of unabashed Southern hospitality to all his patients. He moved to Washington, D.C. over thirty years ago as a freshman at Ivy College. Right after graduation, he attended World University’s School of Dentistry. Before opening Keene Dental in 1994, he worked for free clinics and some of the finest practices in the District. He is part of the 123 Dental Association and stays up-to-date on the latest dental discoveries. When not striving to keep his patients happy and healthy, he’s enjoys hiking with his family in Rock Creek Park. https://www.c3fitharlem.com/book-a-class daily 0.75 2020-07-15 https://www.c3fitharlem.com/reviews-3 daily 0.75 2020-07-16 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1589757291845-C5XRHMMCL8B6YK47RREW/Antoinnette.JPG Testimonials - “Carlos is wonderful trainer dedicating to ensuring your fitness goals are meet while making sure you're having a good time. Great communication and follow up in regards to questions and issues you may be having and has great availability.” — Antoinette T. https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1590020398696-6GUJC4MRHNGANB3G3ZU0/FullSizeRender%2B%25281%2529.jpg Testimonials - “Carlos is a great trainer! Being a trainer myself, I enjoy taking other classes myself to mix up my routine. Carlos keeps my body in burn mode.” — Jare’d G. https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930855926-KUUOKJVA82GQSFJUIA6D/image-asset.jpeg Testimonials - “My husband and I had been talking about getting back to our fitness goals together! Carlos got our entire couch potato lives together after the first session. The workout was precise, stimulating, and catered to all of my trouble areas (abs, thighs, glutes). I really enjoyed how attentive and interactive the session was, even on Zoom!” — Alex https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1590019453762-23G7WRELVMNGTZ4OI76T/chad.jpg Testimonials - “Carlos’ workout is fun balance of intensity, humor and efficient pace. He encourages us to keep up with his positive rhythm of fitness and it allows me to reach my target heart rate, while breaking a healthy sweat!’ — Chad S. https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1589757107065-CFI4JBSG13IGIBFGPXBS/Temeika.JPG Testimonials - “If you’re not in the best physically fit shape Carlos is the trainer for you! I typically prefer to just do long walks or the on elliptical machine. Recently I decided to take Carlos HITT class. It’s the best thirty minute workout ever. From the moment you start until the end your moving and can feel yourself burning calories. With reasonable moments of rest and water breaks. If you find you can’t do a certain exercise Carlos will coach you through it or suggest an alternative with the same results. He’s never discouraging or mean. When he does yell it’s to motivate you and push you through the workout. In the time that I’ve been taking this class I’ve seen improvements in my overall strength and the desire to push myself more. As added bonus he also gives you proper eating direction as well. Shares recipes suggestions as well. From a non fitness buff that just wants to be healthy Carlos is a excellent choice! Just try one class and I promise you will be back!!” — Temekia P. https://www.c3fitharlem.com/contact-1 daily 0.75 2020-10-08 https://www.c3fitharlem.com/class-schedule daily 0.75 2020-10-08 https://www.c3fitharlem.com/photos daily 0.75 2020-07-16 https://www.c3fitharlem.com/photos/rbsp1 monthly 0.5 2020-07-16 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930732025-JPSJOTVM6HGL3JQJSDST/252F3BAC-D40E-49BA-9339-B263AB71E0ED_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930732171-DBIBJQ37KV54E06FSFX6/A706E453-1ABE-4052-9B81-E504DBBE98B0_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930732427-3AV1YSR5I7WY1ANU0ZGQ/E349DE1B-52C5-415E-AD2B-95BAADC8E61A_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930732412-9M8VBKL8EFDZ83DG7PAU/E413BABF-06A7-425E-9D78-338BA4159975_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930731716-VF5E8YUFFL47CHATYVQP/103DD254-735B-4BEA-A3A3-00E95A1D9B18_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930734179-21U1CJYQKFX4S3KS0KY5/3F397675-DD28-4709-A961-76F6CEA7E7B5_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930735948-EED4DHXF92ZYZENABJX4/990ED6C3-F8B9-4204-875F-8F791562E25C_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930735684-LUS1IQZSGSVB53SVIR52/AEA70C81-92A9-4DB5-BCAA-A3921C12FEF2_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930736326-5HXYBSOV8LNBLJ23GLK0/A9CCE164-4ECC-42CD-A9B1-E8B17D8D64E7_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930735819-SVBB2OUVJP0MWK3KN153/B1C0EF4E-E13F-4F35-8A20-115DDA270201_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930735487-E9KD3LRGZ3NZ4YS9U3A1/CC6EE792-0659-4661-A0A4-CC2B60C0C94B_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930739200-QO5ZQOMMTK7S4ULA9YMO/C5271748-37F6-49FD-9DBC-425E3FF19757_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930740403-N7TMHEDTY485QV6CG9S6/9CED8E60-7A6E-4FE6-B796-BF9CBC8CC032_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930740105-4TWMRURXIOBZ3RLBJAL0/DDBA614F-177F-4E99-86C2-4B8DA7AC1D0A_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930739270-33YYPA79B6N01OY3DSYK/04D38D15-E09C-4CEC-8198-CB536730D9E4_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930739044-IJZ7NPYDLE83Q4R0CQBO/005F6198-46A9-4A50-8EC3-B7B073D69A2A_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930739996-HZ0846SCNPA34ALYTZOQ/B6395BCA-29E5-47BD-9222-604121330B04_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930742379-EFQWY9WEAP6AAEY4E292/DEE5892F-4B1B-4DC9-849F-A5798C2A2D76_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930742143-9NZNF3X3RGXUYR5P9OWJ/27915571-AD9E-4295-9C4F-D3FB4C4CFC94_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930742837-JKPNMVJXYZC33H26F2UC/266930D1-6ADB-46B6-9B6E-7FA465E2BFAE_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930742842-W2CIYWD8UDFSPXAUHV3E/E89F3955-FB1A-4215-9629-F715FEB8BF07_1_105_c.jpeg Photos - RBSP1 https://images.squarespace-cdn.com/content/v1/5eb2de8ee28d5d7f4cbe84ef/1594930742764-M1QHB06QJ404LN8GAB2Z/D3046448-1D45-48B1-9F3C-B8C74E06BB0D_1_105_c.jpeg Photos - RBSP1