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.

Briarcliff Operational Alert / Lane Closure

Club Fit BRC

We are upgrading the HVAC unit for the larger section of our fitness center. We have just completed installing new units for a smaller fitness center section and women’s fitness area.

In order to begin this installation, we will need to partition off the front of the building on Thursday, July 14th so a crane can place the new unit on the roof.

This will close the accessibility to drive or park in front of the building on Thursday, please plan accordingly.

Thank you for your patience while we complete this project, and your continued patience as we finish up the Aquatic locker room renovation. We have heard you…and are listening,

Mark
General Manager

JV Rear Aquatic Hallway and Spa Closed

JV Operational Alert

AlertClub Fit JV

A reminder, we have begun laying new flooring in the rear Aquatic hallway. The back hallway access to the Aquatic Center is closed now. Please enter the aquatic center through the doors from fitness until our installation is complete. We anticipate a 3 day project reopening on Friday, July 8th.

We apologize for any inconvenience and look forward to bringing you these improvements.

Lynne Welling

General Manager