JV Aquatics Center closing Monday, August 29th

Jefferson Valley Operational Alert:

The Aquatics center will be closing for 2 weeks beginning Monday, August 29th through Sunday, September 11th for necessary annual maintenance. The Aquatic Center will re-open on Monday, September 12th.

During the closure members are welcome to use our Aquatic Center in Briarcliff. Please pardon the inconvenience as we renew and refurbish the Aquatics Center.

In Health,

Lynne Welling

General Manager

Bike Right, Bike Fit

by Meryle Richman, PT, DPT, MS, CST, RYT

With the beginning of fall and changing of the leaves, people enjoy being outdoors riding their bicycles. The physical therapists at Ivyrehab can teach you preventative measures to avoid bike injuries.

For the average bike rider cycling involves a limited repetitive motion. At an average cadence of 90 revolutions per minute (RPM), a bicycle rider cranks out 5,400 strokes each hour. This becomes 1.5 million strokes in 5,000 miles. So you can just imagine how this can lead to a lot of wear and tear on the cartilage, ligaments and joints of the knee.

I. What you need to know about for a proper Bike Fitting:

The most common bike fitting errors include a saddle that is too high or too low, excessive handlebar reach that causes you to lean too far forward, and improper alignment of the pedal and shoe.

The American Physical Therapy Association recommends that when evaluating a cyclist for a proper bike fit the following assessment be performed:

●Foot to Pedal: The ball of the foot should be over the pedal spindle (the bar in the middle of the pedal on which the pedal “spins”). For cleat users, it is important to establish a neutral position of the cleat on the shoe. This will allow for neutral tracking of the knee through the pedal stroke.

●Saddle and Knee/Pedal Position: Saddle height should allow the knee to be slightly bent at the most extended portion of the pedal stroke. A suggested knee angle at dead-bottom-center is 30- 35 degrees while the foot is in the pedaling position.

●Saddle tilt: Saddle tilt for normal-endurance bicycling should be level. Pay close attention to the portion of the saddle that will be supporting the ischial tuberosities, or “sitting bones.” Cut out saddles allow for better tissue oxygenation. A well-fit saddle will provide the best comfort and results.

●Saddle Position in relation to the handlebars: Saddle position should allow the knee to be over the foot (metatarsal heads, ball of foot) at the 3-o’clock position of the bicycle crank-arm. The foot should be in a normal pedaling position.

●Handlebars: The position of the handlebars will affect the comfort of the hands, shoulders, neck and back, as well as the overall handling of the bicycle. For the Recreational Rider the trunk angle (trunk from horizontal reference line) should be angled between 40-80 degrees, and the shoulder angle (trunk to humerus) should be between 80 and 90 degrees. The handlebar position, should allow the hands to be slightly wider than the shoulder width. This is for comfort of the hands, arms and shoulders. For the Road Rider the trunk angle (trunk from horizontal reference) should be between 30 and 40 degrees, and the shoulder angle (trunk to humerus) should be between 90 and 100 degrees. The handlebar position should be approximately 2 centimeters (or .79 inches) wider than shoulder width for comfort of the hands, arms and shoulders.

Screen Shot 2016-08-24 at 10.21.58 AM

The ideal position of the knee in pedaling is to have the knee over the pedal and ball of the foot at the 3 o’clock position.

II. Common Overuse Injuries with Biking

● liotibial Band Syndrome (IT Band):

Possible causes are too-high saddle, leg length difference, and misaligned bicycle cleat for those who use clipless pedals. Pain is caused when the band becomes tight and rubs over the bony prominences of the hip (greater trochanter) and/or the knee (lateral epicondyle). When the knee is flexed at 30 degrees and is at the bottom of the stroke motion, there is friction on the tendon attachment. Tight inflexible lower extremity muscles may also worsen the condition. The band becomes tight and pulls at the hip and knee causing pain. In order to minimize knee and hip pain, it is important to pedal with low resistance and keep the cadence at 80-90 rpm.

● Chondromalacia:
Another common knee injury is anterior knee pain, such as chondromalacia. This involves irritation of the cartilage behind the patellar and patellar femoral tracking of the knee. If there is a muscle imbalance of the muscles of the anterior thigh known as the quadriceps, the outside muscle (vastus lateralis obliqus) becomes tight and the muscle on the inside of the thigh (vastus medialis obliqus) becomes weak. This results in lateral movement of the patellar which does not “track” smoothly in the patellar groove and results in irritation to the patellar (patellar-femoral maltracking) and anterior knee pain.

● Hamstring Tendinitis
Possible causes are inflexible hamstrings, high saddle, misaligned bicycle cleat for those who use clipless pedals, and poor hamstring strength.
● Neck Pain
Possible causes include poor handlebar or saddle position. A poorly placed handlebar might be too low, at too great a reach, or at too short a reach. A saddle with excessive downward tilt can be a source of neck pain.
● Lower Back Pain
Possible causes include inflexible hamstrings, low cadence, using your quadriceps muscles too much in pedaling, poor back strength, and too-long or too-low handlebars.
● Hand Numbness or Pain
Possible causes are short-reach handlebars, poorly placed brake levers, and a downward tilt of the saddle.
●Numbness or Pain
Possible causes are using quadriceps muscles too much in pedaling, low cadence, faulty foot mechanics, and misaligned bicycle cleat for those who use clipless pedals.

III. Prevention of Injuries with Stretching & Exercising

●Warm up for 5 – 10 minutes with gentle movement. Stretch slowly and gradually. Also do some stretching after you ride
●Exhale as you gently stretch muscles. .Develop a stretching routine for the quadriceps, hamstrings, ilio-tibial band, piriformis and calves Also, do stretching for your neck, trunk, chest, wrists and hands.

●Hold stretches for 15 – 20 seconds; 2 – 3 repetitions

●Gradual resistive exercise for back musculature, abdominals, legs and arms

●Progress to closed chain exercises

●Progressive functional activities and agility skills

●Partial squats, step – ups and step – downs, lunges

●Proprioceptive training – balancing exercises

●Cross training: spinning, jogging, swimming

IV. Choosing a Correct Helmet

When you are choosing a helmet, fit is very important. For a helmet to protect you it must fit correctly. Other factors to know about a proper hat fit are:

●Make sure the helmet fits on the top of your head and does not tip backwards or forwards. It should be parallel to the ground. There should be about 2 fingers breadth between your eyebrow and the edge of the helmet
●The helmet should not move when you shake or move your head from side to side or up and down.
●Straps should always be fastened and fit snugly. It should also meet certain safety criteria. Look for “Snell Certified” or Meets ANSI Z904 Standard” on the box or on the helmet itself.
●There should be no cracks inside the helmet

Whether you are a beginning bicyclist or advanced rider and have and have an injury that is “holding you back from riding” our experienced and dedicated licensed physical therapists can help you get started. With Direct Access a prescription is not required to be evaluated. Contact Ivyrehab Briarcliff (914) 762 – 2222 and Ivyrehab Jefferson Valley (914) 245 – 8807 or visit our Website: www.ivyrehab.com to learn more about Direct Access.

Reference: www.apta.com

biking

biking

Fall is on its way! Are you ready?

Fall is coming and you know what that means! It’s time to hit the ground running. Literally and figuratively. It’s a busy time of year for everyone . . . especially families. It’s about coordinating schedules, getting kids back into the routine of heading to school every day, preparing for meetings, switching up your gym routines and restoring a sense of order back to life.

It doesn’t have to be a bummer and maybe even some of you can’t wait for the heat to break and the school bells to ring. We have some great things for kids that you might just love! Check out Breakfast Club Fit Kids at Club Fit Briarcliff. Drop off the kids at 7am and let them hang with us, work on homework, have breakfast or just chill out until the buses arrive! We’ll have movie nights and plenty of Parent’s Nights Out, so you’ll be able to relax while the kids are having fun! Keep an eye out for the School’s Out Camp Calendars too. That’s always a favorite during the school year! Of course we’ve always got your kids covered for various sports programs and swim lessons! Not to mention the awesome Swim Teams at each location! Our Jefferson Valley Swim Team deserves a special shout out for all their accomplishments last year!

For those of you who will mourn the Summer, don’t worry! Summer will be here again before you know it. Try to take advantage of the awesome Fall weather- take a hike with the Hiking Club, go for a run . . . maybe register for a Turkey Trot or any 5K! We’ll have a Paint Nite at Jefferson Valley on September 23rd that is sure to be a great time!

Be sure to look for the new Group Fitness Schedule, coming out on September 19th! There are so many great things to be excited about this Fall and we can’t wait to see you in the club!

Group four friends in helmets riding bikes on a forest path

Group four friends in helmets riding bikes on a forest path

Better Balance Now!

Ivy Rehab
Fall Prevention
Meryle Richman, PT, DPT, MS, CST, RYT

As we age the ability to maintain balance becomes more difficult. Many factors influence good balance, some of them are biological; and some we are able to influence and are able to improve. Balance and stability are important factors for aging adults to maintain a healthy lifestyle. Loss of balance is the primary factor in falls, which often results in serious injuries.

Good balance is dependent on sensory input form the eyes, the correct functioning of the balance system in the inner ear, posture and center of gravity and our ability to sense the position and movement in our feet, legs and arms. Vision affects the balance system, as the eyes send messages to the brain telling us where objects are in space.

Aging adults are affected by a loss of muscle mass and strength. This is associated with an increased risk of falls and hip fractures. It also has a great affect on maintaining a healthy lifestyle. Weakness in the ankle musculature may cause difficulty in recovering lost balance more quickly. Strong quadriceps muscles are necessary for good balance and walking. Evidence shows the strength and aerobic training can lead to a reduction in falls.

Loss of flexibility occurs with age. This may lead to difficulty climbing stairs, transferring from sit to stand and or getting out of bed without difficulty. Much of the loss of flexibility is due to inactivity. Flexibility exercises, stretches, gentle yoga will help improve flexibility of major muscle groups and therefore improve ones ability to complete everyday activities.

Postural changes develop as people age but not because they age. Rounded shoulders, forward head postures, increased thoracic curves in the spine are common postural changes. These changes affect the center of gravity in the body moving it forward. With changes in the center of gravity, older adults are more prone to loss of balance and an increased risk of falls.

Medications also contribute to the deterioration of the balance system. Research has shown that adding new medications in the previous two weeks increases the risk for falling.

There are many ways we can adapt to the changes in our bodies as we age. Some helpful tips include:

1. Promote safety in the home by using non-skid surfaces, eliminating area rugs & improve lighting in the home

2. Get a yearly eye exam

3. Proper nutrition and hydration

4. Know the side effects of your medication

5. Use caution with pets running around in your home

5. Different forms of exercise, such as strengthening exercises, flexibility and stretches, postural exercise, yoga, tai chi, and aerobic exercise such as walking, will all contribute to decreasing the risk of falls and improve your balance.

Guidelines from The American College of Sports Medicine suggest that:

1) Healthy adults under the age of 65 should aim for:

– Moderate intense cardiovascular exercises 30 minutes a day (aerobic exercise), five days a week or vigorous intense exercises 20 minutes a day, 3 days a week and strengthening-exercises twice a week

– Flexibility or stretching exercises are also recommended a minimum of 2-3 days a week

2) Healthy adults 65 years or older:

– Low-to-Moderate aerobic exercises, 30 minutes a day, 5 times a week and gentle strengthening-exercises (very light weights), 2- 3 times a week

– Flexibility or stretching exercises at a minimum of 2-3 times a week

Types of Aerobic and Low-to-Moderate Exercises:
Screen Shot 2016-08-22 at 10.31.08 AM

If you want to determine your fitness level, refer to the reference guide from The Centers for Disease Control and Prevention.

For beginners, you can simply start out by learning the basics of the talk test, which is a rule of thumb for doing moderate-intensity activity and you can still talk, but not sing during an activity. However, if you are doing a vigorous-activity you would want to learn how to find your target heart rate and determine what intensity range you should be exercising at for optimal cardiac performance.

Check out the Stay Healthy Website to determine a simple way to find your target heart rate at: www.cancer.org/healthy/toolsandcalculators/calculators/app/target-heart-rate-calculator. Once you find your target heart rate, wearing a heart rate monitor will make it easier to monitor your desired rate.

If you would like to improve your current level of fitness, but still have questions about how to begin a safe exercise program if you had an injury or illness, our experienced and dedicated licensed physical therapists can help you get started. With Direct Access a prescription is not required to be evaluated. Contact Ivyrehab Briarcliff (914) 762 – 2222 and Ivyrehab Jefferson Valley (914) 245 – 8807 or visit our Website: www.ivyrehab.com to learn more about Direct Access.

References:
(1) Exercise: Designing a Cardiac exercise Program. New York-Presbyterian Hospital. Retrieved September 2, 2011 from http://nyp.org/health/cardiac_exercis3.html
(2) American College of Sports Medicine Position Stand. Retrieved September 2, 2011 from http://www.mhhe.com/hper/nutrition/williams/student/appendix_i.pdf

Which Athletic Shoe Should I Buy?

Meryle Richman, PT, DPT, MS, CST, RYT
Senior Director at Ivyrehab Briarcliff and Ivyrehab Jefferson Valley

Buying an athletic shoe involves multiple considerations!

It is important to wear proper footwear to avoid ankle and foot pain or injury. Factors that should be considered in determining which shoe is right for you include:

The activities that will be performed, the construction of the shoe, what surfaces you will be on and the type of foot you have. Each sport or activity involves different movements or jumping and shoes are designed to fit the activity. Running, for instance, primarily involves movement in a straight line. Basketball and aerobics involve jumping and time spent on the forefoot. For example, playing tennis which involves side – to – side movements in a shoe with supports for straight movement could result in an ankle sprain. In addition, if you are involved in weight training activities for the lower extremities, wear different shoes than you use for impact sports. The extra weight from training compresses the cushioning and affects the shock absorption of the shoe. Cross trainers should only be used for short distance running (less than two miles). Some activities are similar so it may not be necessary to buy different shoes for each activity.

Uneven surfaces cause increased movement in the foot and ankle. This makes the ankle joint and the foot more vulnerable to injury. For example, running on rough terrain calls for an athletic shoe that is wider. This increases medial and lateral stability and decreases the risk for ankle injury.

Important tips to know before purchasing an athletic shoe:

● It is important to evaluate shoe construction prior to making a purchase

● Bend the shoe from toe to heel. It should not bend in places that your foot does not. In addition, if you push it down, it should not rock

● Place the shoes down and look at them from behind to assure the shoes are symmetrical

●You should also check wear patterns because this will tell you when to buy a new shoe

● There are 2 basic foot types: pronators and supinators:
(a) Pronator type foot is: limited big toe mobility, a heel that appears to turn out and the inner border appears to flatten when stepping. This type of foot requires a” motion control” athletic shoe. These shoes have firmer heels and a straight seam down the middle of the sole.

(b) Supinator type foot is: high and rigid arches and a heel that turns to the inside. This type of foot requires a shoe with more cushioning especially if you plan on using it for running. The sole of the shoe usually has a curved seam down the middle.

In summary, no two feet are alike even on the same person. However, by using basic guidelines, you can reduce the risk of injury.

For a free 10 minute screening, contact Ivyrehab Briarcliff at (914) 762 – 2222 or Ivyrehab Jefferson Valley at (914) 245 – 8807. With Direct Access a prescription is not required to be evaluated and treated. Visit our Website: www.ivyrehab.com to learn more about Direct Access.

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References:

1. Athletic Footwear and Orthoses in Sports Medicine – INDER https://www.google.com/search?q=D.G.+Sharnoff+Matthew+B.+Werd%2C+%E2%80%8EE.+Leslie+Knight+-+2010+-+%E2%80%8EMedical&ie=utf-8&oe=utf-8

Fitness Success Story: Kathi Grossman

Kathi before and after

Kathi before and how she looks today. Amazing progress on her fitness journey!

Kathi Grossman joined Club Fit in October of 2013 at the recommendation
of her doctors. Read how Club Fit has helped to impact her life and help her reach her fitness goals.

I have been morbidly obese all my life. I ended up with Type 2 diabetes, hypertension, hyperlipidemia, arthritis, and no cartilage in one of my knees. I was injecting insulin up to four times a day and taking numerous medications. I finally had enough! I had WLS (weight loss surgery) on September 22, 2011, and lost 210 pounds, which changed my life more than I ever could have imagined. Within hours of the WLS I was off all medications. I am still medication free, except for supplements. Having been obese all my life, as the weight came off, other issues arose. No core, no muscle tone, loose skin EVERYWHERE!! My doctor gave me a prescription to join Club Fit on the HelpRx program, which was the best thing that could have happened to me. Personal Trainer Russ was my first encounter with a trainer. I was pretty intimidated, but Russ took his time, listened to me and my physical limitations, and designed a routine just for me. This was the beginning — I started taking classes, and I mean everything, even things I thought I couldn’t do just to challenge myself. I started with Retro-Low, Low-impact Zumba, Kickboxing, Definitions, 4×4, Corebar, Spin, and Yoga. If they had a class I was there. I started to see where I fit and what I liked to do. This could have been overwhelming as exercise was NEVER a part of my life. Now I love to spin and weight train and do a few machines. The instructors were excellent and most helpful. There are so many wonderful people who have escorted me on my journey. There is, however, one person who stands out and that is General Manager Mark Cuatt. He took me under his wing and gave me a crash course in nutrition and then an exercise regimen for me to follow. He didn’t have to do that; he has enormous responsibilities running the club on a day-to-day basis. Nonetheless, we would meet at the gym, I would email him my food menus and things started to change again! This has not been an easy journey. I had a few setbacks but, to date, I have lost 250 pounds!! As I type the number it seems surreal.

I take advantage of most of the things Club Fit offers. I have a MYZONE belt, I use it always and should I forget it, I am lost. I do the FIT-3D scans, which help you see the transformation you are attaining. This experience would not have been as successful without the help of so many of the personal trainers, instructors and coaches. I wish I could name all of you, as you are all very special to me, because at one time you made it a point to help me with your time, advice or even a friendly “Hello!”. ALL of you have made an impact in changing NOT only my outward appearance but teaching me that being healthy is an everyday choice. Mark Cuatt told me once, I am always going to wage this battle in my head with my weight. Some days I’ll win and some days I’ll lose; but “never give up” is the moral of this story.

So I thank Club Fit for helping me find ME — the me I was meant to be. You have helped
to give a healthy me back to my husband, children and granddaughter. Hopefully I
will be around a long time still working out, and if I can inspire ONE person
through my story, then I have made a difference!

Better Balance Now

Better Balance Now!— Fall Prevention
Meryle Richman, PT, DPT, MS, CST, RYT

As we age the ability to maintain balance becomes more difficult. Many factors influence good balance, some of them are biological; and some we are able to influence and are able to improve. Balance and stability are important factors for aging adults to maintain a healthy lifestyle. Loss of balance is the primary factor in falls, which often results in serious injuries.

Good balance is dependent on sensory input form the eyes, the correct functioning of the balance system in the inner ear, posture and center of gravity and our ability to sense the position and movement in our feet, legs and arms. Vision affects the balance system, as the eyes send messages to the brain telling us where objects are in space.

Aging adults are affected by a loss of muscle mass and strength. This is associated with an increased risk of falls and hip fractures. It also has a great affect on maintaining a healthy lifestyle. Weakness in the ankle musculature may cause difficulty in recovering lost balance more quickly. Strong quadriceps muscles are necessary for good balance and walking. Evidence shows the strength and aerobic training can lead to a reduction in falls.

Loss of flexibility occurs with age. This may lead to difficulty climbing stairs, transferring from sit to stand and or getting out of bed without difficulty. Much of the loss of flexibility is due to inactivity. Flexibility exercises, stretches, gentle yoga will help improve flexibility of major muscle groups and therefore improve ones ability to complete everyday activities.

Postural changes develop as people age but not because they age. Rounded shoulders, forward head postures, increased thoracic curves in the spine are common postural changes. These changes affect the center of gravity in the body moving it forward. With changes in the center of gravity, older adults are more prone to loss of balance and an increased risk of falls.

Medications also contribute to the deterioration of the balance system. Research has shown that adding new medications in the previous two weeks increases the risk for falling.

There are many ways we can adapt to the changes in our bodies as we age. Some helpful tips include:

Promote safety in the home by using non-skid surfaces, eliminating area rugs & improve lighting in the home

  1. Get a yearly eye exam
  2. Proper nutrition and hydration
  3. Know the side effects of your medication
  4. Use caution with pets running around in your home
  5. Different forms of exercise, such as strengthening exercises, flexibility and stretches, postural exercise, yoga, tai chi, and aerobic exercise such as walking, will all contribute to decreasing the risk of falls and improve your balance.

Guidelines from The American College of Sports Medicine suggest that:

1) Healthy adults under the age of 65 should aim for:

 – Moderate intense cardiovascular exercises 30 minutes a day (aerobic exercise), five days a week or vigorous intense exercises 20 minutes a day, 3 days a week and strengthening-exercises twice a week

– Flexibility or stretching exercises are also recommended a minimum of 2-3 days a week

 2) Healthy adults 65 years or older:

 – Low-to-Moderate aerobic exercises, 30 minutes a day, 5 times a week and gentle strengthening-exercises (very light weights), 2- 3 times a week

– Flexibility or stretching exercises at a minimum of 2-3 times a week

Types of Aerobic and Low-to-Moderate Exercises:

Moderate Intense Aerobic Exercises Low-to-Moderate Aerobic Exercises
  • brisk walking
  • running
  • swimming
  • cycling; spinning classes
  • water exercises
  • gardening
  • housework
  • dancing, yoga, tai chi

If you want to determine your fitness level, refer to the reference guide from The Centers for Disease Control and Prevention: http://www.cdc.gov/physicalactivity/everyone/measuring/index.html.

For beginners, you can simply start out by learning the basics of the talk test, which is a rule of thumb for doing moderate-intensity activity and you can still talk, but not sing during an activity. However, if you are doing a vigorous-activity you would want to learn how to find your target heart rate and determine what intensity range you should be exercising at for optimal cardiac performance.

Check out the Stay Healthy Website to determine a simple way to find your target heart rate at: www.cancer.org/healthy/toolsandcalculators/calculators/app/target-heart-rate-calculator. Once you find your target heart rate, wearing a heart rate monitor will make it easier to monitor your desired rate.

If you would like to improve your current level of fitness, but still have questions about how to begin a safe exercise program if you had an injury or illness, our experienced and dedicated licensed physical therapists can help you get started. With Direct Access a prescription is not required to be evaluated. Contact Ivyrehab Briarcliff (914) 762 – 2222 and Ivyrehab Jefferson Valley (914) 245 – 8807 or visit our Website: www.ivyrehab.com to learn more about Direct Access.

References:

(1) Exercise: Designing a Cardiac exercise Program. New York-Presbyterian Hospital. Retrieved September 2, 2011 from http://nyp.org/health/cardiac_exercis3.html

(2) American College of Sports Medicine Position Stand. Retrieved September 2, 2011 from http://www.mhhe.com/hper/nutrition/williams/student/appendix_i.pdf

To Keep You Inspired … Lizandra Vega

by Lisa Olney, Club Fit guest blogger.

Lizandra with Tiana and Joe

To Keep You Inspired… Club Fit Member Lizandra Vega with Tiana and Joe

In 2014, Club Fit Briarcliff member Lizandra Vega had a birthday epiphany, and it was time to reassess her lifestyle. On the surface, her life was in perfect balance; a proud wife and hands-on mother of two — personal life, check; a 20-year career as an executive recruiter in Manhattan’s luxury lifestyle market, a certified image consultant, and an author — professional life, check; meaningful work giving back to the community — volunteer life, check. What she realized with striking clarity, though, was that she had slowly ceased stepping out of her comfort zone, challenging her own personal growth — a trait that she instills in her clients. “I motivate people, that’s part of my job,” says Lizandra. “I like to be authentic, so I have always put myself in situations that may not be comfortable at first in order to see how I’ll thrive.” On her blog, The Career Confidante, at www.LizandraVega.com, she lists her 10 Commandments of Success. The second commandment is “Thou shall not nurture anything but a positive physical, mental, and emotional state of being.” It was time to get back to nurturing her own healthy lifestyle.

Lizandra looked to her bucket list and decided it was time to conquer her fear of swimming. Raised in the Bronx with no real exposure to the water, she developed a fear of swimming after trips to the beach and constant warnings of the danger of the water. But Lizandra refused to pass that fear on to her children, who are avid swimmers. “Outdoors was never my thing,” recalls Lizandra, “But I made it my thing.”

A Briarcliff resident for the last 19 years, Lizandra turned to Club Fit to start her journey. She chose to take private lessons with swim instructor Joe Cave, who had taught many adults to swim, and he proved to be a great match for her. Initially, Lizandra could only float — no propelling herself forward and definitely no putting her head in the water. Her biggest fear was not knowing how she would be able to breathe, and it was paralyzing.

The lessons started in September of 2014, and Lizandra remembers feeling comfortable with him immediately. “I instantly trusted Joe the minute I shook his hand,” she recalls. “He would say, ‘I’m not going to let you drown. You are not going to drown with me here.’” This declaration was cathartic for Lizandra, allowing her to let go of her fear and begin conquering it. Lizandra felt it would take a long time just to get her head in the water, but her first lesson was empowering. “I was already doing little strokes — not with my head completely in the water, but I made such progress in just one lesson,” she remembers. “It felt so good, and I knew that I was really going to learn this time.” Step by step, she did just that, and she’s been taking lessons with Joe ever since. Today, she swims laps, working on technique and endurance for every stroke.

Saturday mornings quickly became Lizandra’s “me-time” with swim lessons at 10am. She added a small group training class, Women on Weights, with Master Trainer Tiana Gonzalez. Lizandra connected at once with Tiana, and in January 2015, began personal training sessions with her. Tiana’s supportive and caring style has helped Lizandra achieve many fitness goals and given her the confidence to step outside of her fitness comfort zone and use all the fitness options at Club Fit.

From Joe’s patience and ability to empower, to Tiana’s empathy and motivational style, Lizandra credits them both with helping her regain a healthier and proactive lifestyle. “Because I work in recruiting, staffing, and hiring, I am very discerning about who I hire to teach me,” says Lizandra. “Joe and Tiana show such professionalism, and their communication goes beyond expectations.”

Next on Lizandra’s bucket list are singing and ice-skating. While her Club Fit bucket list includes yoga and tennis, it’s safe to say that any area of the Club that Lizandra has yet to explore has a spot on her list. “I really am a person that loves to continue to learn and challenge myself,” says Lizandra, “When I become a member of a place, I’m all in.”

Your Commitment and Our Equipment

Reach your fitness goals with our exciting new equipment arriving soon in the Fitness department.

Keiser Squat and Keiser Runner 

Keiser Technology: With Keiser Pneumatic Technology, the muscles remain active and engaged throughout the entire range of motion and velocities, with reduced shock loading to muscles, connective tissues and joints, which allows for workout regimens that can safely improve physical performance in ways not seen with traditional strength-training methods.

Keiser Squat: Combining a low impact workout with the ability to move safely at higher speeds, the AIR300 Squat enhances explosive Power. The AIR300 squat work for all users through its self-adjusting comfort pads and a sturdy wide base. A range-limiting feature helps prevent ligament and joint injury to the knee. Adjust the air pressure at your fingertips for a functional, safe, and explosive workout!

Keiser Runner: The Air300 Runner is a unique and innovative product designed for the athletic performance and functional training market. It allows users to train speed, resistance, and form of the lower body to improve functional movement and pattern. Whether you are looking to improve your acceleration for sport or form and strength in the lower body, this equipment is for you!

THE FROG!

This Total Body Training Device will work every major muscle in your body with a variety of exercises in unique planes of motion. Get ready for a killer core workout. Stay tuned to see the Frog in our new CORE-FIT class starting soon.

CORE-FIT — Core and Cardio Circuit:

We will be incorporating three new pieces of equipment into this NEW Circuit class on the Group Fitness Schedule (formerly known as Abs Express).

Total Gym Core Trainer: A unique piece of core exercise equipment that strengthens the abdominals, while engaging the entire core musculature.  The Core Trainer helps enhance basic core stability for beginners while providing advanced strengthening and a competitive edge for the most seasoned athletes.

Total Gym Row Trainer: A new and unique rower that emulates a rowing movement pattern using adjustable bodyweight resistance, the Total Gym Row Trainer produces a full body workout, integrating a strength component into a traditional cardio machine. Built on an incline, the Total Gym Row Trainer targets all the muscles groups simultaneously and enables a smooth consistent load through the entire range of motion, due to loaded concentric and eccentric phases of the exercise. Designed for multi-planar movement including exercises such as biceps curls and an alternating side to side row, the Row Trainer is fun to use and user friendly, accommodating all fitness levels.

Cybex Eagle Abdominal Machine: Innovative design isolates abdominal muscles and allows different body types to enjoy a comfortable range of motion. The counterbalance mechanism offsets the user’s trunk weight for more consistent loading and greater effectiveness, and the patented pelvic stabilization eliminates hip flexor involvement while rear foot pegs provide for expanded training variation.

See a Fitness Coach to learn how to use any of our new equipment. We strive to bring you the best and newest machines on the market to help you achieve your fitness goals at Club Fit.

To Keep You Inspired… Jason Needle

photo collage, Jason and friends.

A photo collage of Jason Needle with his friends and peers at Club Fit, along with our newly redesigned name tags, inspired by and honoring Jason.

You may have noticed that we changed the design of the name tags that we proudly wear at work.  And it’s all for a very good reason — Jason Needle — our colleague and friend. Jason passed away on December 4, 2015.The new name tags will serve to remember Jason, and to encourage us to be supportive of others.  We have implemented Jason’s “I Can. I Will.” tag line on the new name tags as a reminder of who Jason was; a brave person who inspired others to live with a strong sense of community and commitment to live life to the fullest.

Jason Needle once described himself as an Iraq war veteran, a two-time cancer survivor, and a proud member of the Club Fit family. Beating cancer and defending our country are two things everyone can identify as substantial accomplishments. Although it may pale in comparison, Jay’s association with Club Fit would prove to be of paramount importance in his life story. Jay grew up coming to Club Fit and fell in love with the atmosphere. He enjoyed it so much that he went to college to pursue a degree in exercise sports science with the end goal of working at his favorite place.

Jay began working as a personal trainer in the fitness department in 2005. When he wasn’t working, he could still be found in the building working out, lifting weights, or playing basketball. Jay was outgoing, enthusiastic, friendly, and genuinely interested in other people. Because of this, it wasn’t long before everyone knew who Jay was – both staff and members alike. He was also one of the trainers who spearheaded the Parisi Speed School program when it was introduced. This is the area where Jay really shined. He had a passion for training young athletes; watching kids improve and achieve goals and, more importantly, gain confidence was everything to Jay. “Being able to help a child grow confident through fitness and performance is a beautiful thing to me,” he told the Briarcliff Daily Voice. He knew they looked up to him and never lost sight of that.

Jay was the picture of health and fitness when he was diagnosed with Acute Myeloid Leukemia (AML) in November 2010. He spent over 200 days in the hospital the first year of his treatment and achieved remission only to have the leukemia return less than a year later. He was then diagnosed with a rare gene mutation that made it difficult for treatments to be successful. During his five-year battle, he traveled all over New York City and Boston, spoke to countless doctors, went through over twenty different chemotherapy treatments, most of which were experimental trials, radiation and two bone marrow transplants.

Throughout his fight, Club Fit remained an important support system for him. A Facebook page was created entitled “Jason’s Army” which he posted on frequently to stay in touch with everyone. He used his Parisi clients as motivation for himself: “The excitement they show when they reach a new goal or do something they thought couldn’t be done is what drives me day in and day out. If these kids can do it, then so can I!”

And so Jay’s tagline was born. Jay coined the motto “I Can. I Will.” and believed with all of his heart that he would beat the odds against his disease. Again, Jay’s energy and sense of purpose was infectious. His positive and energetic posts more often than not served as motivation for its readers to work to make the world a caring, supportive place. His “I Can. I Will.” attitude exploded and the support was phenomenal as the page grew to over 1,100 followers.

Jay was able to use this following to help other people fighting against cancer as well. By hosting an annual 5k run/walk in 2013, 2014, and 2015, Jason’s Army raised over $40,000 for local charities that support cancer patients. For someone who was going through so much, all he wanted to do was give back and recognize others. He was so thankful for the support of staff, members, and clients from Club Fit that he wanted to help those who didn’t have the same support.

Jay died on December 4, 2015. As the legendary ESPN anchor Stuart Scott said, “When you die, that does not mean that you lose to cancer. You beat cancer by how you live, why you live, and the manner in which you live.” He continued by saying, “So live. Live. Fight like hell. And when you get too tired to fight, lay down and rest and let somebody else fight for you.” The best way to honor Jason’s life and to keep his memory alive is to adopt his “I Can. I Will.” attitude and employ it in your own life.

New Club Fit Staff Member – Terita Bradoc

IMG_20160526_171841TeritaNew Club Fit Staff Member – Terita Bradoc

Jefferson Valley – Massage Therapist

Returning Massage Therapist, Terita, graduated from the Hudson Valley School of Massage in 2011.  She also holds an Associates Degree in Nutrition.  Terita is well versed in several modalities including Swedish Deep Tissue, Active Isolated Stretching and Myofascial Release, to name a few.  Terita believes that proper nutrition, hydration, physical activity and massage therapy are important components to a healthy life.

New Club Fit Staff Member – Morgan Spiegel

IMG_20160521_114730 Morgan SpiegelNew Club Fit Staff Member – Morgan Spiegel

Briarcliff Manor – Lifeguard

Morgan is excited to become a member of the Aquatics Club Fit Lifeguarding team!  She has always loved the water!  She swam competitively for about 9  years. She is now studying to become a registered nurse and from there she will go to medical school.  Morgan loves to exercise and take care of her body.  She loves meeting new people and is really looking forward to working at Club Fit!

Who needs Back Exercises?

By Meryle Richman, PT, DPT, MS, CST, RYT

We all do- whether we have a healthy back or a problem with our back. In order for your back to stay healthy and less prone to injury, you need strong, flexible muscles to support the spine’s natural curves.

Why all the fuss about back problems?

Statistics have shown that backaches are second only to the common cold as a cause of missed workdays. It’s estimated that 8 out of 10 Americans will have a back problem at some time in their lives. A large part of this is due to the neglect of their backs. Back disorders are the accumulation of months or even years of poor posture, faulty body mechanics, stressful living and working habits, loss of flexibility as general lack of physical fitness.

A balanced back is a healthy back:

It is time to take a new look at the prevention of back injuries rather than the treatment of back problems after they have occurred.

Back problems can be avoided by understanding what the problems are, how to prevent them and what to do if they do occur. It involves self-responsibility and a desire to have a healthy back

Basic Anatomy:

In order for your back to be healthy, there are three natural curves that must be in balanced alignment. This should occur at all times i.e., sitting, standing, lying down or moving. These curves are the cervical (neck), thoracic (middle back), and lumbar (lower back).

When your ear, shoulder, and hips line up straight, then the three curves are balanced and you have achieved “good posture”. To test whether your curves are in their natural alignment, imagine a line beside the mid-part of your body. If your ears, shoulders, pelvis, knees and ankles line up on this line (plumb line), your three curves are in their correct position. In order to maintain a balanced back you must also have strong and flexible muscles and joints:

●Muscles: A healthy spine is supported by a strong and flexible back, abdominals, hip and leg muscles. Muscles that lack strength and flexibility cannot maintain your back’s natural curves, which can lead to back problems, and possibly injury.

●Joints: Strong and flexible hip, knee, ankle, and back joints help balance your back curves ad allow movement. Joints that lack strength and flexibility fail to support your spine, and this can also contribute to back problems.

Other important structures to understand about the back:

●Vertebrae and facet joints: the vertebrae (or bones) provide the structural support for your back. The facet joints, which are located on the outside of the vertebrae, control the amount and direction of movement.

●Ligaments: These are tough and non-elastic bands that hold the vertebrae together. They connect to the discs and vertebrae, lending support and stability to the spine.

●Disc: The discs act as shock absorbers and allow normal motion to take place. The center of the disc is jellylike and is composed of water and fluid. It is surrounded by tough rubber-like bands that are attached to the vertebrae.

●Nerves: Provides the energy to make the muscles work. Once the goals of a well back are achieved the individual should follow up with a regular exercise program that includes an aerobic activity, such as walking or swimming.

Here are some tips that will prevent low back pain or its recurrence:

● Always bend with the knees, not from the waist when lifting

● When sitting, place at least one knee higher than your hips; either by crossing your legs or putting your legs with knees bent, on something like a foot stool

● When standing place one foot on a stool to keep the back straight

● Standing is better than sitting, and lying down is better than either; sitting puts 40% more pressure on the discs than standing and 75% more than lying

● When driving adjust the seat so you can sit closer to the pedals with the knees bent and back supported

● Avoid exercises that put excessive strain on the lower back. These include straight leg exercise such as leg raises, toe touching, or sit-ups with the legs straight on floor

● Additional suggestions include: changing the type of chair used at work, taking exercise breaks to stretch tight muscles and finding ways to handle stress.

Learn how Physical Therapy at Ivyrehab can help you:

For those individuals that suffer from prolonged back pain, the first goal of physical therapy is to reduce pain. The next step is to determine which muscles are tight and need to be stretched and which muscle groups are weak and could be strengthened. An evaluation of the individual postural and work habits should then follow. Based on all this information, corrective measures, which are tailored to the individual can then be recommended.

Other physical therapy measures can consist of any one of a combination of moist heat, ice, modalities, aquatic therapy, soft tissue massage, mobilization, stretching and gradual core and strengthening exercises.

If you would like to be seen right away for learning how to set-up an exercise program, prevent an injury or chronic pain under Direct Access (no prescription is required), contact us at: Contact Ivyrehab Briarcliff (914) 762 – 2222 and Ivyrehab Jefferson Valley (914) 245 – 8807 or visit our Website: www.ivyrehab.com to learn more about Direct Access. Ivyrehab accepts most insurance plans (which our office obtains pre-approval from your insurance carrier) and will submit your office visit treatments for payment. You will be responsible for your co-payment depending on your particular insurance policy. With one-on-one care this permits the therapist to construct a personalized program for the individual. After all, when it comes to rehabilitation, “It’s all about the people”.

Ivy Rehab

Reduce Your Risk of Osteoporosis: Learn Preventative Exercise Tips

by Meryle Richman, PT, DPT, MS, CST, RYT
Ivy Rehab

Osteoporosis is a disease affecting approximately 10 million men and women in America. It is the progressive loss of bone mineral density. With bone loss over time the bones become weak and brittle leading to the increased likelihood of fractures, and bone deformation. The cost to our nation’s economy can be as much as 13 billion dollars per year in lost productivity and health care costs.

Who is at Risk for Osteoporosis?

Eighty percent of those with Osteoporosis are women. Women over 65 years of age are at much greater risk than men for Osteoporosis. Anyone diagnosed with Osteopenia, low bone density and a precursor to Osteoporosis is at greater risk. Other risk factors include women who are white or Asian, postmenopausal, cigarette smoking, sedentary lifestyle and some medication. Also women who have had long-term menstrual problems or have mineral absorption problems may also be at risk.

What can happen if you have Osteoporosis?

Osteoporosis causes a hunched forward posture and the formation of a hump, in the middle back and decreasing height. Poor posture and muscle tension due to the hunched posture can contribute to the increase of falling because the person’s center of gravity is shifted forward. Weak and brittle bones increase the likelihood of fracture during falls or fractures of the spine.

Some symptoms that may be caused by Osteoporosis include back pain, poor posture, lost height and decreased mobility. Anyone over 65 or postmenopausal women should be screened for osteoporosis even if symptoms are not present. Doctors will perform bone density scans to rate the persons bone density and determine their diagnosis based on that scan.

Tips on how Physical Therapy can help Osteoporosis:

1. Physical therapy can be utilized to manage to progression of Osteopenia, Osteoporosis and their symptoms. The patient’s goals include prevention of bone loss and increasing bone density.

2. According to the American Physical Therapy Association (APTA), “The right exercises and good habits can keep bones strong and prevent or reverse the effects of osteoporosis. Weight-bearing exercise, such as walking, is an important way to build and maintain healthy bones. Muscle strengthening exercises have been found to stimulate bone growth and can help prevent and treat osteoporosis. These types of exercises are best if started early in life and done regularly. However, it is important to remember that you can begin exercising at any age and still reap great benefits”.

3. Avoid exercises and daily activities which round the spine, such as sit-ups, crunches, bending down to tie your shoes, certain exercise machines that involve forward bending of the trunk, and even movements and sports that round and twist the spine. Instead, hinge forward from your hips, while keeping your back straight.

4. Practice balance exercises (even at a wall or holding on) to reduce falls and resulting fractures. An individualized program may include a walking regimen, Tai Chi, yoga, Pilates and other exercises geared toward conditioning, balance, and coordination.

5. The APTA recommends: Using proper posture and safe body mechanics during all activities protects the spine against injury. Here are some tips:
– Keep your back, stomach, and leg muscles strong and flexible.
– Do not slouch.
– Use good body positioning at work, home, or during leisure activities.
– Ask for help when lifting heavy objects.
– Maintain a regular physical fitness regimen. Staying active can help to prevent injuries.

6. Always consult with your physician or physical therapist before beginning an exercise program, if you have osteoporosis, are at high risk for a fall, fracture, or have a medical condition that might affect your ability to exercise.

If you would like to be seen right away for learning how to set-up an exercise program, prevent an injury or chronic pain under Direct Access (no prescription is required), contact us at: www.ivyrehab.com.

Ivyrehab accepts most insurance plans (which our office obtains pre-approval from your insurance carrier) and will submit your office visit treatments for payment. You will be responsible for your co-payment depending on your particular insurance policy.
With one-on-one care this permits the therapist to construct a personalized program for the individual. After all, when it comes to rehabilitation, “it’s all about the people”.

References:
1. National OP foundation, www.nof.org/osteoporosis.
2. Meeks, Sara Walk Tall. Triad Publishing Company (FL); 1st edition (June 15, 1999).
3. Bassey E. Joan, Exercise for prevention of osteoporotic fracture. Age and Aging. Nov. 2001: 29-31.
4. Rahmani, Poupak, Morin, Suzanne. Prevention of osteoporosis-related fractures among post menopausal women and older men. CMAJ. 2009:181; 815-820.
5. American Physical Therapy Association, Bone Health.http://www.moveforwardpt.com/Resources/Detail/bone-health-2

New Club Fit Staff Member – Danielle Della Pella

IMG_20160516_115507 DanielleNew Club Fit Staff Member – Danielle Della Pella

Jefferson Valley – Marketing Project Administrator

Danielle is joining the Club Fit Marketing team after a 20+ year career in communications and, most recently, starting her own small business.  Mom to three children, ages 13, 12 and 7, she enjoys hiking, playing tennis, running and spin class.  As someone who has been passionate about fitness for many years, Danielle is very excited to join the Club Fit family.