To Keep You Inspired … Diane Purdy

Club Fit’s Payroll Specialist Diane Purdy Keeps Us Inspired

{by Lisa Olney, Club Fit guest blogger}

Club Fit’s Payroll Specialist Diane Purdy with Personal Trainer Lori Nigro

Club Fit’s Payroll Specialist Diane Purdy with Personal Trainer Lori Nigro

Club Fit’s highest staff honor is its Annual Service Award, presented under veil of secrecy each year at the Annual Meeting — a day of education, team building, and staff appreciation. So, when Diane Purdy, Club Fit’s Payroll Specialist of almost 20 years was asked to lead a Q & A about the Club’s new human resource management system, Dayforce, she was prepared and ready for any question that came her way. What she wasn’t prepared for was the proverbial table turn. Instead of being introduced as the afternoon’s next speaker, she was introduced through a cleverly written poem as Club Fit’s 2016 Annual Service Award winner!

Diane may have been the only person in the room surprised by the announcement. Her consummate work ethic and dedication strikes a lasting impression for all who meet her. Diane’s attention to detail and support to managers and staff has made her invaluable in every area of Club Fit. Diane takes her responsibility as Club’s Payroll Specialist seriously, and over the years she has braved many of Mother Nature’s wicked weather curve balls to get to work, even during weather closures, because, simply put, “Our people need to get paid.” The support she provides has become her calling card, and Diane has helped guide her team through two significant technology launches helping to maximize Club Fit’s internal efficiency and overall position as a leader in the fitness industry. But most importantly, on Diane’s watch, people come first, and everyone is taken care of with equal care and attention.

Diane grew up playing basketball, softball, and running track. As an adult, she enjoyed an effortless balance of health and fitness. But time marches on, and bodies change. As Diane entered her 50s, she realized that maintaining this balance was finally going to require a little more effort. So, she decided it was time to focus on improving her own health and fitness. She found her perfect partner in Club Fit Jefferson Valley Personal Trainer Lori Nigro.

“Lori knew that I was interested in getting in shape and losing weight,” recalls Diane. After their first session, the rest was history, and they’ve been training together since March of 2015. Every Tuesday at 3:30, the duo meets for a 30-minute personal training session. Lori has incorporated high intensity training (HIT) and functional training into Diane’s repertoire. Some days are dedicated to specific body parts, and each session includes stretching and cardio. Diane’s favorite machine is the cross cable machine, and she complements her Club Fit routine by staying active and bicycling through her neighborhood.

“Over the years, I’ve tried just about everything — spinning and cardio tennis, but, this is what I do on Tuesdays,” says Diane. It has been just over 18 months since Diane started her weekly sessions with Lori. She noticed changes right away, and is proud that she has maintained her fitness and weight loss. As for her future fitness goals, Diane is happy continuing her Tuesday sessions with Lori. “I’ll stick with my program,” says Diane. “Lori has shown me so many things. She is motivating, very encouraging and great to work with.”

This February will mark Diane’s 20-year Club Fit anniversary, and Diane most values the caring and friendly culture at the Club, from the staff to the members. “It’s my home away from home, and I love the people,” said Diane. “Everybody cares about their well-being, and the Club cares about helping the community. It’s a great place to work.”

As Diane closes in on the big 2-0, staff and members alike may already know of her love of traveling, NBA basketball, and her favorite team, the San Antonio Spurs. But, did you know that Diane is a huge country music fan with an ear that would make any Nashvillian proud? In 2016 she has already seen 16 big-name artists in concert such as Martina McBride, Reba McEntire, Luke Bryan, Kenney Chesney, Miranda Lambert, and on October 26, Carrie Underwood. 2016 is not over yet, however, and in November she will see Keith Urban and Brett Eldridge, and Stevie Nicks is on the docket for December. Diane has already purchased her tickets for Faith Hill and Tim McGraw’s Soul2Soul tour in October of 2017 — just another fun fact that exemplifies Diane’s attention to detail and strategic planning, a strength that can always be counted on by the Club Fit community.

Fitness Success Story: Janet Murff

Janet and Candice

Club Fit Member Janet Murff and Personal Trainer Candice O’Brien — working together to help Janet reach her goals.

Healthier and happier — Club Fit Member Janet Murff started training with Personal Trainer Candice O’Brien in 2015 and is now stronger, fitter, and happier.

I’d like to express my appreciation to my trainer Candice and Club Fit. I am thrilled! The physical & mental benefits of exercise are amazing.

When I made my decision in November 2015 to have a personal trainer, I was out of shape and feeling stressed from two years of the life changing activities of caring for one’s parents; too much driving, too much sitting. Realizing what a difference a trainer would mean to my success, I signed up — and as luck would have it, I was paired with the right trainer from day one. I began with the goals of improved health and fitness. I knew that I could only commit to two or three gym visits per week. Consistency would make it work. Weight loss was far down my list. Today, I am much stronger, fitter, more toned, and happier than I was a year ago. Weight loss has been a bonus. I know that I could not have done this alone. I am excited to set new goals for 2017 and look forward to continue working with Candice to help me reach these.

Congratulations to Janet on her hard work and her commitment to health!

Benefits of Tai Chi

by Master Trainer and Exercise Physiologist, Jie Yang

Master Trainer Jie Yang

Master Trainer Jie Yang will be leading a New Tai Chi class at Club Fit Brircliff

Born in Xi’an, China, Jie Yang is trained in various martial arts forms including Taichi and Xingyi. He holds his Master’s in Exercise Science and Rehabilitation and is a Certified Exercise Physiologist by American College of Sports Medicine.

Jie will be leading a new Tai Chi fitness program at Club Fit Briarcliff, beginning October 21st.

The core training in this class involves a slow sequence of movements (solo form) which emphasize a straight spine, abdominal breathing, and a natural range of motion, with the form being performed over their center of gravity. Accurate, repeated practice of the routine can retrain posture, encourage circulation throughout our bodies and maintain flexibility through the joints.

Research-established benefits

  1. Promotion of balance control, flexibility, cardiovascular fitness, and has shown to reduce the risk of falls in both healthy young performers and elderly patients [2, 15], and those recovering from chronic stroke [3], heart failure, high blood pressure, heart attacks, multiple sclerosis, Parkinson’s, Alzheimer’s and fibromyalgia [4-5].
  2. Tai chi’s gentle, low impact movements burn more calories than surfing and nearly as many as downhill skiing [6].
    Tai chi, along with yoga, has reduced levels of LDLs 20–26 milligrams when practiced for 12–14 weeks [7].
  3. Compared to regular stretching, tai chi showed the ability to greatly reduce pain and improve overall physical and mental health in people over 60 with severe osteoarthritis of the knee [8]. In addition, a pilot study, which has not been published in a peer-reviewed medical journal, has found preliminary evidence that tai chi and related qigong may reduce the severity of diabetes [9].
  4. In a randomized trial of 66 patients with fibromyalgia, the tai chi intervention group did significantly better in terms of pain, fatigue, sleeplessness and depression than a comparable group given stretching exercises and wellness education [5].
  5. A recent study evaluated the effects of two types of behavioral intervention, tai chi and health education, on healthy adults, who, after 16 weeks of the intervention, were vaccinated with VARIVAX, a live attenuated Oka/Merck Varicella zoster virus vaccine. The tai chi group showed higher and more significant levels of cell-mediated immunity to varicella zoster virus than the control group that received only health education. It appears that tai chi augments resting levels of varicella zoster virus-specific cell-mediated immunity and boosts the efficacy of the varicella vaccine. Tai chi alone does not lessen the effects or probability of a shingles attack, but it does improve the effects of the varicella zoster virus vaccine [10].

Stress and mental health
A systematic review and meta-analysis, funded in part by the U.S. government, of the current (as of 2010) studies on the effects of practicing Tai Chi found that, “Twenty-one of 33 randomized and nonrandomized trials reported that 1 hour to 1 year of regular Tai Chi significantly increased psychological well-being including reduction of stress, anxiety, and depression, and enhanced mood in community-dwelling healthy participants and in patients with chronic conditions. Seven observational studies with relatively large sample sizes reinforced the beneficial association between Tai Chi practice and psychological health [11].”
There have also been indications that tai chi might have some effect on noradrenaline and cortisol reduction with an effect on mood and heart rate. However, the effect may be no different than those derived from other types of physical exercise [12]. In one study, tai chi has also been shown to reduce the symptoms of Attention Deficit and Hyperactivity Disorder (ADHD) in 13 adolescents. The improvement in symptoms seem to persist after the tai chi sessions were terminated [13].
In June, 2007 the United States National Center for Complementary and Alternative Medicine published an independent, peer-reviewed, meta-analysis of the state of meditation research, conducted by researchers at the University of Alberta Evidence-based Practice Center. The report reviewed 813 studies (88 involving Tai Chi) of five broad categories of meditation: mantra meditation, mindfulness meditation, yoga, Tai Chi, and Qi Gong. The report concluded that “the therapeutic effects of meditation practices cannot be established based on the current literature,” and “firm conclusions on the effects of meditation practices in healthcare cannot be drawn based on the available evidence [14].

In 2003, the National Library of Medicine, the largest medical library in the world and subdivision of U.S. Department of Health and Human Services, awarded a grant to American Tai Chi and Qigong Association to build a website titled “The Online Tai Chi & Health Information Center.” The information center was officially released in 2004 and has since then been providing scientific, reliable, and comprehensive information about various health benefits of Tai Chi – for arthritis, diabetes, fall prevention, pain reduction, mental health, cardiovascular diseases, fitness, and general well-being.

References
1. Wang, C; Collet JP & Lau J (2004). “The effect of Tai Chi on health outcomes in patients with chronic conditions: a systematic review”. Archives of Internal Medicine 164 (5): 493–501
2. Wolf, SL; Sattin RW & Kutner M (2003). “Intense tai chi exercise training and fall occurrences in older, transitionally frail adults: a randomized, controlled trial”. Journal of the American Geriatric Society 51 (12): 1693–701.
3. Au-Yeung, PhD, Stephanie S. Y.; Christina W. Y. Hui-Chan, PhD, and Jervis C. S. Tang, MSW (January 7, 2009). “Short-form Tai Chi improves Standing Balance of People with Chronic Stroke”. Neurorehabilitation and Neural Repair 23(5): 515.
4. Taggart HM, Arslanian CL, Bae S, Singh K. Armstrong Atlantic State University, Savannah, GA, USA. Effects of T’ai Chi exercise on fibromyalgia symptoms and health-related quality of life. PMID: 14595996
5. McAlindon, T, Wang, C; Schmid, CH; Rones, R; Kalish, R; Yinh, J; Goldenberg, DL; Lee, Y; McAlindon, T (August 19, 2010). “A Randomized Trial of Tai Chi for Fibromyalgia.”. New England Journal of Medicine 363 (8): 743–754.
6. “Calories burned during exercise”. NutriStrategy. http://www.nutristrategy.com/activitylist3.htm.
7. Brody, Jane E. (2007-08-21). “Cutting Cholesterol, an Uphill Battle”. The New York Times. http://www.nytimes.com/2007/08/21/health/21brod.html?adxnnl=1&adxnnlx=1190862080-FWYKVQhkU70Kz/P+y3V9pw.
8. Dunham, Will (October 25, 2008). “Tai chi helps cut pain of knee arthritis”. Reuters.
9. Pennington, LD (2006). “Tai chi: an effective alternative exercise”. DiabetesHealth.
10. Irwin, MR; Olmstead, R & Oxman, MN (2007). “Augmenting Immune Responses to Varicella Zoster Virus in Older Adults: A Randomized, Controlled Trial of Tai Chi”. Journal of the American Geriatrics Society 55 (4): 511–517.
11. Wang C, Bannuru R, et al (2010). Tai Chi on psychological well-being: systematic review and meta-analysis.
12. Jin, P (1989). “Changes in Heart Rate, Noradrenaline, Cortisol and Mood During Tai Chi”. Journal of Psychosomatic Research 33 (2): 197–206.
13. Hernandez-Reif, M; Field, TM & Thimas, E (2001). “Attention deficit hyperactivity disorder: benefits from Tai Chi”. Journal of Bodywork & Movement Therapies 5 (2): 120–123.
14. Ospina MB, Bond TK, Karkhaneh M, Tjosvold L, Vandermeer B, Liang Y, Bialy L, Hooton N,Buscemi N, Dryden DM, Klassen TP (June 2007). “Meditation Practices for Health: State of the Research (Prepared by the University of Alberta Evidence-based Practice Center under Contract No. 290-02-0023)” .Evidence Report/Technology Assessment No. 155 (Rockville, MD: Agency for Healthcare Research and Quality) (AHRQ Publication No. 07-E010): 6
15. UMR 6152 Mouvement et Perception, CNRS and University of the Mediterranean, Marseille, France (April, 2008). How does practise of internal Chinese martial arts influence postural reaction control? Journal of Sports Sciences 26(6): 629 – 642

 

To Keep You Inspired … Denise D’Amico

Our Club Fit Members Keep Us Inspired

{by Lisa Olney, Club Fit guest blogger}

To Keep You Inspired… Club Fit Member Denise D'Amico

Club Fit Member Denise D’Amico chose to take care of her health through diet and exercise.

Club Fit Jefferson Valley member Denise D’Amico is a change maker and a problem solver, a trusted force in the Yorktown community. As a local real estate broker for over twenty years, a co-founder and past president of the Yorktown Chamber of Commerce, and a charter board member of Support Connection, helping others and creating meaningful change is simply what Denise does. In 2015, however, she discovered a new person in need of help — herself.

In January of 2015 a visit to the doctor revealed a serious weight-related health issue — pre-diabetes. That was the day that forced Denise to face weight issues that she had battled for years. Her doctor laid two options before her: take several medications every day; or 2) lose weight and see if her body responds. Amidst a flood of emotions, Denise called upon her inner grit — and chose option two. She also chose Club Fit as her partner in getting there.

Quarterly doctor appointments became the new norm for Denise, and after three months her doctor noticed a difference. After six months, everyone was noticing a difference. By the time July of 2016 rolled around, Denise had lost 125 pounds, thanks to her new routine at Club Fit, her modified diet, and her steely resolve and can-do attitude. Most importantly, Denise reversed her health issue, and as a result does not need any medications.

So, how did this inspiring transformation occur? After consulting with her doctor on nutrition and exercise, as well as her daughter who is a nurse and athlete, Denise changed her diet, eliminating most carbohydrates and sugar. Over time, she switched from meats to fish and from yolks to egg whites. Water is a constant throughout her diet as well, and she drinks half her weight in ounces, daily. Advance journaling of her food has been a key ingredient in her success as well. “If you know what you’re going to eat in advance, you’re less likely to fail,” Denise says. “Food is medicine, and the planning is vital to success.”

Denise exercises at Club Fit five to six days a week and feels it sets the pace for her day, keeping her centered. Her balanced blend of activity is a vital part of her daily routine. A typical day for Denise begins in the locker room with a weigh-in, and she feels it has been one of her most important habits throughout her weight loss. “It keeps me accountable to my goals,” she explains. By 6:30 am Denise is in the Club Fit lap pool where she swims one mile, daily. At 7:50 am, she switches gears and powerwalks two miles in the Fitness Center. Next, it’s time to get her dancing shoes on, and she meets her friends for the 9am Danceology class — her favorite Club Fit activity. On specific days, she now does kickboxing as well as the Circuit for her bone strength. Denise laughs that exercising is a love-hate relationship for her. “Sometimes, I hate to do it, but I love the way it makes me feel,” says Denise. “I wouldn’t trade that feeling for anything. It’s euphoria.”

Denise’s husband, Lou, joins her daily at the gym, taking a spin class, after which they return home for breakfast at 10:30am. In the afternoon, Denise takes advantage of the track where she lives and powerwalks two more miles. At 2:30pm she has lunch—typically a large salad with homemade dressing. Many times, Lou will join Denise for her afternoon walk, as well, but forgoes the powerwalk opting for a leisurely, relaxing pace. In the evening, Lou and Denise have a dinner around 4:30 of protein — typically salmon — and a variety of vegetables. Her special treat (from time to time) has become a square of Ghirardelli chocolate.

Weaving nutrition and exercise together was key for Denise in losing weight and reclaiming her health. She credits her Club Fit routine as essential in her weight loss success — both physically and mentally. “Club Fit is #1 and sets the pace for the rest of your day,” says Denise. “Exercising makes you happy; it makes you want to engage with others.”

Congrats to our Club Fit Flag Football Team!

Our winning Club Fit Flag Football Team

Our winning Club Fit Flag Football Team

We are very proud of our Club Fit Flag Football team. Staff, members, family and friends joined forces to participate in a local football league, winning the trophy after only three seasons.

Their success story…

We started out as a group of friends just playing a pick-up two-hand touch game of football on Christmas Day, 2015. A few days later, Personal Trainer Russ Schum suggested playing in a Holiday Flag Football Tournament coming up the next month. Excited and ready to get started, we began to recruit more employees from Club Fit, as well as family and friends. Eventually, we changed leagues, and joined the Tappan Zee Flag Football League (TZFFL), entering in the Spring B Division.

Under the name “Squadd” we started the 2015 season with a well-deserved 7-6 victory. Throughout the season, we took our fair share of bumps and bruises – we struggled at times, but finished our season with a 2-6 record. Despite the losses, we were determined to improve and push ahead.

With one season of experience under our belts and a crop of new players on our team, we began the second season filled with hope and an expectation of winning more games.  We won the first three of four games – and it was evident the changes we made were coming to fruition. Unfortunately our early success was short lived – we stumbled during the middle of our season, but managed to carry ourselves to the playoffs.  Although we felt confident in our abilities to win, we were outmatched and ultimately lost.

Our third season brought renewed vigor and determination, under our new name – the Westchester Spartans.  With the help of a few key players, we devised new strategies. We kicked off the season with an outstanding 19-0 victory. We went into our second game with renewed confidence, only to be quickly humbled by a 26-21 loss.  Nevertheless, we won the last 6 games of the regular season and entered the playoffs with seven wins and one loss – ready to tackle the championship game. We fought hard and won!

After two seasons of accomplishments, and a few setbacks, we finally came out as the success story we were hoping to become. Perhaps the most meaningful aspect of this journey for us was that we started out simply as colleagues from around Club Fit, and ended as close friends and champions.  Through the seasons, we got to know more about one another and learned how to play football successfully together as a team.  We may have lost a few people along the way, and added some new players, but we’re all dedicated and determined to play more football and play it well into the future, as a team.

Our Winning Team:

Club Fit Staff
Brandon Brailsford — Team Captain (BR Fitness)
Bobby Drinks (BR Energy Center)
Jordan Archible (BR Reception)
Russ Schum (BR Fitness)
Jesse Drinks (BR Energy Center)
Tyler Hamberg (BR Fitness)
Sam Lacour (BR Energy Center)
Tommy Weingart (BR Fitness)
James Johnson (BR Energy Center)
Joe Riley (JV Fitness)
Jason Fancie (BR Energy Center)
Tarik Stovall (BR Energy Center)

Club Fit Members
Matt Laccetti
Ryan Tompkins

Family and Friends
DeVonte’ Brailsford
Mike Olave
Alejandro Rodriguez
Ryan McNiff
Tyson Agler
Nick Miranda
Al Brailsford
Kevin Miranda
Chris Fucci

To Keep You Inspired … Our Club Fit Members!

For our members and for us, fitness is a way of life.

For our members and for us, fitness is a way of life.

 

 

 

 

 

 

 

 

 

 

 

Our members inspire us every day. YOU are why we do what we do. Listen to what some Club Fit members had to say during last month’s Member Appreciation Weeks.

Tess Cerra
“Shortly after joining Club Fit 3 years ago, my husband suddenly passed away. Thanks to all of the club activities, and the friendship of the members, I was able to get through that difficult time. Club Fit was a wonderful lifesaver for me. I will be forever grateful!

Beth Klewan
Club Fit is more than a health club to me. It’s a place that enhances my life. I have made friendships and have improved my health. I feel that Club Fit is a place to enhance your physical and emotional health. I feel like the people that work here are my family and my friends. Thank you for being my health club. Everyone at Club Fit seems to be concerned about myself and all members.

Ophelia Hill
Club Fit is an environment which houses a group of multi-ethnic, highly professional individuals focused on giving us a program of healthy, varied, motivating exercises for all. Special events and other surprises keep things exciting and inspire us.

Deb Ross
Club Fit motivates me to stay young, stay fit and to keep going for my kids. Once day, when they are strong athletes I can keep up with them and not be old!

Usha Ragheran
Hmmm…where do I begin? Many Group Fitness classes, like Zumba (with awesome instructors) Danceology (unique to Club Fit) and Barre! The M.E.L.T. class and Definitions class are amazing. And…drum roll…the incredible socialization and sense of community we bet. Some of my best friends are my “exercise mates”. I love the Energy Center — very reasonable and wow…lots of toys!

Sandy Olsen
Club Fit motivates me to be as fit as I can get. I became a member with my daughter who was diagnosed with Rheumatoid Arthritis her freshman year in college. The water classes were suggested for her joints and it helped greatly. That was over 15 years ago and I’ve met wonderful friends here. Love it!

Theresa Prestopino
This last year, I lost 13 pounds. My best friend encouraged me to get strong and gave me her guest pass to go to Sunday’s Definitions class with Shelby. The class includes a lot of equipment for an hour — it absolutely challenged me. It also made me realize I needed to take back my health. It is never too late to make time for happiness.

Andrea Sonenberg
Going to Club Fit and working out gave me emotional strength during a very difficult time in my life. I’ve been able to keep healthy and physical as well. It’s been a life-saver (and a life investment) for more than 25 years!

Michael Carozza
Club Fit is a great club. I Have been a member for the past 18 years. Always upgrading equipment… What keeps me motivated is that I will be 69 years old and don’t take any medication. Doctor tells me it’s all because of my exercise routine!

Elizabeth Plager
I like that there is something for the whole family to do at Club Fit!

Catherine Zsiday
Club Fit has helped me maintain my weight loss for the past 9 years. Your staff is an awesome group of people. Keep up the good work!

Brian Lett
I enjoy the variety of equipment and classes that allow me to achieve a well-balanced level of fitness.

Paul Pecoraro
Was a Club Fit member years ago, and now I am motivated to get back in excellent condition.

Janet Lyman
Group Fitness classes motivate me! Cycle, 20/20/20 and BODYPUMP. Love seeing my successes through MYZONE!

Janet Tinari
The Chair Yoga class is great. Instructor, Lucy, is so good. She motivates me to get here!

Karen Lett
Club Fit has healed me and keeps me healthy… physically, emotionally, mentally and socially. It is truly my second home. I love the classes, the instructors and the racquetball opportunities! I love that I can take the Yoga Teacher Training at Club Fit!

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.

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

To Keep You Inspired… Club Fit Instructor Lisa Coffman

by Lisa Olney, Club Fit guest blogger.

Lisa Coffman and her family

Club Fit instructor Lisa Coffman and her family of four.

For the last twenty years, Mahopac resident Lisa Coffman has helped the greater Club Fit community to reach their goals and overcome life’s challenges both in and out of the water. An aquatic exercise instructor, swim instructor and one of the assistant coaches for Club Fit’s swim team, Lisa has helped many members to strike back against potentially sidelining injuries and arthritis through aquatic exercise classes like H20 Waterwalking and Cardio Splash. She has helped members of all ages master the life skill of swimming both recreationally and competitively. Perhaps most impactful, she has also helped members overcome their fears of the water and learn to swim.

Lisa’s passion and loyalty to the Club Fit aquatics program has been a steadfast anchor over the years. These same qualities have also colored the pages of Lisa’s life from her childhood in the Dakotas and Minnesota to her career as a standout collegiate swimmer at Division III Cornell of Iowa where she swam the 50 meter butterfly at the NCAA Championships and then as a walk-on member of the Division I University of Minnesota Golden Gophers team. While in college she had her first taste of teaching people to swim, a feeling of reward and purpose that remains with her today. “One of the most rewarding aspects of what I do,” says Lisa, “is when I’m teaching somebody, and it just clicks.” Whether it’s in a class, in a swim lesson or on the swim team, Lisa has made a real difference to countless members of Club Fit.

Lisa brings this same passion and loyalty to her volunteer work as a member of the Yorktown Heights chapter of P.E.O. Founded in 1869, P.E.O. stands for Philanthropic Educational Organization. An international organization, P.E.O. has over 6,000 chapters in the U.S. and Canada and over 250,000 members. P.E.O. strives to increase women’s opportunities for higher education through scholarships, low-interest loans, grants, emergency funds and the Cottey College in Nevada, Missouri. In addition to supporting P.E.O. programs, the Yorktown Heights chapter donates funds to local organizations Guiding Eyes for the Blind, Friends of Karen, and Hope’s Door. They also sponsor local women for P.E.O. assistance and programs. To learn more about P.E.O. and the Yorktown Heights chapter visit www.peointernational.org.

Lisa has always led a busy life working at Club Fit, volunteering with P.E.O., and raising her family. She and her husband Paul have two children Paul, 28, and Stephanie, 25 — who works full time at Club Fit Jefferson Valley as the WSI coordinator, a swim instructor, and a swim coach. While Lisa has a full schedule, her goal is to log at least 30 minutes of exercise every day. Sometimes she’ll work out before her classes in the women’s section or on cardio in the fitness center. Some days it’s lap swimming, and some days it’s just walking outdoors and enjoying the fresh air. Lisa feels daily exercise in any form is important to keep physically and mentally healthy. “Get thirty minutes of something in every day,” says Lisa. “Whether it’s cardio, weights, or swimming, just do something.” From Nike’s “Just Do It” to the NFL’s “Play 60”, Lisa’s E-30 philosophy is something we can all strive to incorporate into our lifestyle.

To Keep You Inspired… Club Fit Instructor Harriette DeCarlo

by Lisa Olney, Club Fit guest blogger.

Club Fit Instructor Harriette DeCarlo

Club Fit Instructor Harriette DeCarlo

At 85 years young, Club Fit aquatic exercise instructor Harriette DeCarlo is an energetic powerhouse whose confident, welcoming handshake is indicative of the joie de vivre in which she lives her life. Always moving, always educating, Harriette leads those around her to a healthy body, a healthy mind and a healthy lifestyle.

A swimmer in high school, Harriette has always been an athlete — an avid runner, rower, and follower of Tai Chi, which she practiced at the Chuang Yen Monastery, a Buddhist monastery on 225 acres in Carmel, NY. But it wasn’t until joining Club Fit 30 years ago, that exercise truly became a part of her daily routine. Recognizing Harriette’s passion and knowledge of aquatic exercise and Tai Chi, Club Fit hired her two years later as an aquatics instructor, and she helped the club launch its first aquatic Tai Chi class in the 1990s. Since then Harriette has been enlightening members at Club Fit to the strengthening and restorative power of mind-body fitness in the water. Currently, Harriette teaches “Mind/Body Aquatics” on Tuesday mornings at 10:00 am. The class — a blend of yoga, Pilates, balance, and tai chi — is a full body workout integrating breathing, core strengthening, balance and relaxation.

So, how does Club Fit’s version of the Energizer Bunny keep going? “I can’t imagine a week without exercise,” says Harriette. “The Club is so much a part of my life that I don’t feel good if I’m not here.” Her routine at the club anchors her day, and she works out three to four days a week. On Tuesdays before her 10:00 am Mind/Body Aquatics class, she arrives at the gym around 7:00 am, and does her normal workout of cardio, weights, and stretching. Then she goes to the Café to meet with her longtime breakfast group of almost 20 years. Next, she heads to the Aquatic Center for her class, and then it’s back to the café to meet her lunch group, which has been meeting since she started teaching in 1988. Yes, her lunch group is 28 years old and an amazing testament to the friendships formed over the common bond of exercise, camaraderie and healthy lifestyles.

“I don’t think there’s a club in Westchester that compares to this,” says Harriette, “I will never give up Club Fit.” Harriette also feels the club is not afraid to lead, to take the initiative to do things that haven’t been done before — and not only in programming. “This is the only club I know that hires people with special needs,” Harriett says proudly. “I’ve never worked in a club that had the guts to do that — that took the initiative to do that.”

So, what’s next for Harriette? Rest assured, it will be more of the same with the current aquatic trend featuring yoga and Pilates — components she already integrates into her Mind/Body Aquatics class. And, rest assured, Harriette stands ready to welcome newcomers and regulars, alike, to Club FIt, the Aquatic Center, or even her breakfast and lunch groups, with her captivating smile and and that joie de vivre that make her not only an amazing instructor, but an amazing friend.

ACL: Injury, Treatment & Prevention

Come and meet Dr. Dhar and Brian McLean, DPT on April 28th at 6:30 PM inside the lobby of Club Fit Briarcliff. Attend the lecture from 7:00-8:00 PM (upper conference room).

ACL treatment with Dr. Yasmin Dhar

Dr. Yasmin Dhar will offer advice on treating ACL injuries

Collegiate and High School females are 9-10 times more likely to suffer a non-traumatic Anterior Cruciate Ligament (ACL) injury than males in similar sports. This is the result of an anatomical increased angle at the knee in women, also known as a “Q” angle, which puts more pressure on the inside of the knee . However, according to Dr Yasmin Dhar, “It is more common to tear the ACL from a noncontact injury, like hyperextending or landing and twisting the knee, than a direct contact injury.”
Does a torn ACL have to be fixed with surgery?

From Dr. Yasmin Dhar’s experience with ACL tears, “The ACL cannot heal on its own, but not all tears of the ACL need surgery; treatment can depend on your activity level and amount of instability in your knee. People participating in sports or activities where they plant their feet, and twist or cut are susceptible to having an unstable knee and may be better off with surgery. Also if they are unable to modify their activities and desire an unrestricted lifestyle, they should consider surgery to have the best chance of returning to their pre-injury functional level. On the other hand, people who do not perform many cutting or pivoting activities, have no feeling of looseness in their knee, or lead a sedentary lifestyle may be able to function well with physical therapy to strengthen the leg, and possibly a brace. However, even sedentary people can experience giving way with simple activities such as going down stairs or stepping off a curb. When there is instability or giving way with simple life activities or sports, surgery is needed to restore normal kinematics and stability to the knee, preventing further damage to other structures in the knee.”

Come and learn more about ACL injuries and treatment options from Dr Dhar. www.YDharMD.com

Ways to Prevent and Minimize Knee Injuries

In order to prevent or minimize knee injuries, Brian McLean, DPT and Director at Ivyrehab Briarcliff will discuss the ACL Screening & Prevention Program that is currently being performed at Ivyrehab Briarcliff and Ivyrehab Jefferson Valley. By using a video analysis of the athlete’s knees in several positions of jumping (start position, before and after jumping), suggestions are made on the athlete’s exercise program, which is recommended to be done 3 times weekly for 6 weeks.

The ACL injury prevention program consists of an exercise program that includes: (1) warm-up exercises for maximum efficiency and conditioning, (2) integrating the components of ACL injury prevention for muscle and joint preparation with (3) combining flexibility and strengthening exercises and (4) plyometric exercises and agility drills that can facilitate a quick transition into practice activities.

Dr Yasmin Dhar is the Sports Medicine and Arthroscopic Surgery Specialist for Specialty Orthopedics in Harrison, New York. She completed her orthopaedic training at Westchester Medical Center, a level 1 trauma center, and her Sports Medicine fellowship at University of Pennsylvania. She is board-certified in orthopedic surgery as well as sports medicine. An avid athlete herself, her clinical practice focuses on the prevention and treatment of sports-related injuries of the shoulder, elbow, hip and knee.

She currently serves as the Chief of Sports Medicine at Montefiore New Rochelle Hospital, Assistant Clinical Professor of Orthopedic Surgery at New York Medical College, an affiliate physician for the LPGA tour, team physician for a number of local schools, and an Associate Master Instructor for the Arthroscopy Association of North America. http://www.ydharmd.com/

For additional information about attending this presentation please contact Ivyrehab Briarcliff at 914-762-2222.. You can also visit our website at www.ivyrehab.com.
Space is limited so call or stop in the register.

Ivy Rehab

To Keep You Inspired… Club Fit Member John Gillespie

by Lisa Olney, Club Fit guest blogger.

John before & after

Picture 1: Before: May 2014: John, 14 days into his stem cell transplant at 260 pounds from the impact of his treatment.
Picture 2: After: March 2016: John, healthy, fit and cancer-free at 190 pounds.

If you’re part of the 5:00 am exercise crowd, chances are you’ve met Club Fit Briarcliff member John Gillespie, 57, whose natural energy and captive smile is hard to forget. John’s early-morning workout includes cardio and weight lifting and gives him the energy and jump-start he needs to start his day as a health care public relations professional in the City. John, who recently moved to New York from his native St. Louis, had always led an active lifestyle filled with golf, running, and exercise. That is until two years ago on March 27, 2014, when a normal day at the office became anything but routine.

John was working at a St. Louis hospital in the health system that he worked for when excruciating abdominal pain sent him to the emergency room. John’s bloodwork showed a hemoglobin level of 8 (very low) and an iron level of 0 (non-existent). John was bleeding from his intestines, and his body was unable to stop it.

Diagnosed with a rare and advanced form of lymphoma, called peripheral T-cell lymphoma (PTCL), and four tumors in his small intestine, John’s treatment included a dangerously aggressive six-round, high-dose E-CHOP chemotherapy regimen followed by an autologous stem cell harvest. The E-CHOP began destroying the four tumors, however, two of the tumors burst, forcing emergency surgery to clean up the toxic contents spilling into John’s stomach and to sew his small intestine back together. “The good news was that the chemo worked,” said John, “and the bad news was that the chemo worked.”

Because of the damage to his small intestine and the proximity of one of the remaining tumors to his large intestine, an ileostomy was ordered rather than reattaching his small intestine to the large intestine. The ileostomy diverted the end of his small intestine through his lower abdominal wall where it was attached to an external waste bag for 18 months, a painful experience that made it difficult to exercise and get proper nutrition and hydration. Upon completing his chemo, the stem cells were transplanted and successfully grafted which regenerated his bone marrow. After being cancer- and chemo-free for one year, John was given the green light for an ileostomy reversal on November 4, 2015, to reattach his small intestine to his large intestine which would return his body to normal functionality.

John’s two-year battle with PTCL had been the most painful experience of his life, and he credits the love of his family and two children with helping him persevere. After the pain receded from the ileostomy reversal, John was cleared to begin an exercise program. Enter Club Fit’s HelpRx — a three-month, physician-referral, new-member program for $150 that offers support, guidance and motivation to help people successfully and safely integrate the benefits of regular exercise into their routine. For John, who had lost all muscle tone and a level of fitness and health that had always been a part of his identity, HelpRX was the answer, and he started on the Rx program the week before Thanksgiving.

Restricted from exercise involving abdominal strain for eight weeks, John began his routine with cardio and resistance training, transitioning to weight lifting in January. Under the guidance of Club Fit’s training staff, John’s fitness, strength, and energy quickly improved, and at the end of his three-month Rx membership he signed on to a regular membership because he did not want to go backward. “Exercising is not work anymore,” explains John. “It’s become a routine, a commitment.”

In his four months with Club Fit, John has lost 20 pounds, six inches, and his strength has increased dramatically. “I missed being fit,” said John. “The Club Fit staff has always been very supportive of my goals. I’ve never had to pay for training or classes to access their expertise.” John tries to exercise 5-6 days a week with 35-40 minutes of cardio exercise on the StrideClimber elliptical machines and 30 minutes of weight lifting, with bench pressing being a favorite activity. “Weight lifting has become my favorite,” says John. “Reaching new benchmarks is very rewarding.” John’s latest benchmark is seven reps at 190 pounds, and this month he may hit his next benchmark of 200 pounds.

“I’ve gone from not being able to lift a carton of milk to bench pressing 190 pounds,” said John. “So if I can leave anyone with just one thought, it would be that it is possible to feel healthy again — to recover from cancer or severe injury or just to get healthy.”

Welcome new Jefferson Valley Fitness Director Joe Riley

Club Fit Jefferson Valley Fitness Director Joe Riley

Club Fit Jefferson Valley Fitness Director Joe Riley

Club Fit Jefferson Valley is pleased to welcome Joe Riley to his new position of Fitness Director and Parisi Program Director. Joe grew up in Ossining, and attended Ossining High School. After High School, he attended The College At Brockport and received a double major in Exercise Physiology, Kinesiology, and a minor in Biology. At Brockport, he played 4 years as a linebacker for the Golden Eagles. Following undergraduate studies, Joe received a Master’s Degree in Sports Management from St. John’s University. While completing his Master’s, he  began working at Club Fit Briarcliff as a Fitness Coach, a Personal Trainer and eventually a Manager on Duty. Joe’s fitness experience is extensive, working with a wide range of clientele; college athletes at the Division 1, 2 and 3 levels, exercise testing, youth populations, elder populations, cardiac rehabilitation, and many more. Joe has coached high school football and his hobbies include football, ice hockey, baseball, golf and, of course, fitness. His passion for fitness began when it helped him overcome obstacles to achieve his goals. Since then, his goal has been to help as many people possible through fitness. Joe feels Club Fit is an extraordinary place and is excited to help others accomplish their goals!

Joe’s full bio:

Education/Experience:
• Master’s Degree in Sports Management — St. John’s University
Undergraduate Degree B.S. Exercise Physiology and Kinesiology, minor in Biology — The College at Brockport
• Experience in Division 1, 2 and 3 strength and conditioning programs
• High School Football Coach
Division III Collegiate Football Player
• NCCPT Certified Personal Trainer
• CPR/AED/First Aid Certified

Specialties: Power Training & development, Strength Training & Development, Sport-Specific Training, Agility Training, Functional Lifestyle Training.

Hobbies: Football, Hockey, Weight Training, Baseball, Golf.

Philosophy of Exercise: “Fitness is a competition with oneself. Work hard, love what you do and strive every single day to be better than you were yesterday.”

Staying on track, out of town.

Kendra2Earlier this fall, I traveled out of town for a few days on a business trip. I was excited, but also worried about staying aligned with my diet and fitness goals on the road. In the past, I haven’t been great about navigating or recovering from interruptions to my usual routine. This time, I spent some time packing and planning in advance.

Here’s what I did:

I packed multiple changes of workout clothes, and an alarm clock, which allowed me to grab a fresh set of clothes whenever I could squeeze in a few minutes at the hotel gym.

I packed a ton of healthy snacks, and tracked my calorie intake using an iPhone app. (I use MyFitnessPal.) On a business trip, you eat out a lot, and it can be hard to “guesstimate” an accurate entry for meals. By having healthy snacks to munch on during the day, I was able to keep my take-out meals (and the guesswork) to a minimum.

I brought my new MyZone 3 belt to track my workouts. By using the smartphone app to view my heart rate zone during my workout, I was able to make the best use of my limited workout time, just like when I’m at the Club.

I carried a water bottle to refill between work sessions to stay hydrated. This helped keep food cravings to a minimum, and kept me feeling great while I spent most of my day sitting in a seminar.

Sounds perfect, right? I am the queen of planning! I am a superhero and none shall put my forward momentum asunder! Still, the best laid plans can go awry, and I did learn some very important lessons. Here’s what I also could have done to set myself up for success.

Brought a lightweight exercise or yoga mat for my hotel room. I was surprised to find that the hotel gym was even smaller than my super-tiny hotel room. There was one elliptical machine, one recumbent bike, one treadmill, one rack of free weights, and not much room to swing a sweat towel, or even do some simply bodyweight exercises. Having extra cushioning for the floor in my hotel room would have helped me use that space for stretching, yoga, or a little core work.

Packed a bigger variety of healthy snacks, and more than I thought I needed. I brought enough to sustain me during my time out of town, but by the end of the trip, what I missed was choices. On my last day, I just didn’t feel like peanut butter chocolate chip protein bars anymore. I’d rather carry home a few uneaten snacks, but have enjoyed my snacks along the way, than get sick and tired of some of my favorites.

Penciled in workouts on my calendar for the days AFTER I returned. Sometime after I returned home, I was shocked when I realized that three days had passed without exercising. Even though I had kept myself on track pretty well during my trip, somehow that attention just flew out the window when I got back! I should have written a workout into my calendar for the days following, to ensure that making time for exercise was an intentional part of resuming my normal schedule.

Any other tips, Club Fitters? What has worked for you?

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Club Fit Briarcliff Fitness Director Susie Reiner

— written by Club Fit Member and Guest Blogger Lisa Skelton

Club Fit Briarcliff Fitness Director Susie Reiner loves
helping Members improve their well-being.

Club Fit Briarcliff Fitness Director Susie Reiner

Club Fit Briarcliff Fitness Director Susie Reiner

When you put yourself in the hands of a Personal Trainer, that’s exactly what it is for many people… personal. You trust that your trainer has your best interests at heart, and you need to feel comfortable opening up to them about your goals, your insecurities, your expectations. And feel comfortable letting them see you pre-shower, in all your workout glory!

If the thought of using a Personal Trainer intimidates you, spend some time with Club Fit Briarcliff Fitness Director Susie Reiner… you’ll feel totally comfortable in no time. Susie has served as Director since June 2014, and not only is she one of the most approachable staff members here at Club Fit Briarcliff, she is highly qualified for the position. She began as a dancer, earning her BA in Theater from CUNY Hunter College, but through her own experience with fitness regimens soon realized that personal training was a better fit. “I realized that personal training could accomplish more than just treating someone’s injury or disease. I could get instant feedback, and felt I was actually affecting and preventing disease.”

Susie went on to earn her Master’s in Exercise Science & Health Promotion from California University of Pennsylvania, and began at Club Fit Jefferson Valley as a Group Fitness Instructor in 2009. Her personal training career began in 2010 with her appointment as Personal Training Coordinator. She took a break from Club Fit with a few other positions, including time spent at Texas A & M University, where she served as Fitness Coordinator in the campus gym and as Lecturer in the Health & Kinesiology Department. Lucky for us, she’s back at Club Fit!

“I’m not a salesperson, and I don’t hire salespeople,” says Susie, who is a Certified Exercise Physiologist (ACSM) and a Performance Enhancement Specialist (NASM). “All I know is that fitness is good for you, and I want to make sure everyone is here for the right reasons. I want to improve our members’ well being and quality of life.” That explains Susie’s focus on staff, and their development and growth. She also emphasizes that she does not want any of her staff members to focus on one demographic group. “I want the Club Fit Trainers to be in a position to help everyone, at every age and ability level.” In order to do this, Susie has been putting an emphasis on education and certifications.

Since Susie started, the Personal Training staff has taken an important step in differentiating itself from other health club trainers – Smart Fitness certification. The program was rolled out at Club Fit in January 2015, and in six months, every trainer had successfully completed the program. “It sets us apart from the competition because the training equips the trainer with a baseline knowledge that qualifies them to work with and handle certain medical conditions if a doctor suggests a client begin a fitness regimen,” says Susie. The program also helped put our veteran trainers and the new hires on the same level. For more information on each of our Personal Trainers, click here.

Club Fit is also partnering with CUNY Lehman and Mercy College, with students interning in our Fitness Center. Susie and Club Fit Briarcliff General Manager Mark Cuatt have also been guest lecturing at Mercy College. “It’s a growing relationship, in a growing field,” says Susie.

Susie is also working to create more options for members within the Fitness Center. “Ideally, we can offer a variety of different small group programs at different price points,” she says. “But almost all of our Fit Coaches are now certified Personal Trainers, so you are getting the biggest bang for your buck no matter what you do!”

For more information on Club Fit’s Fitness programming and Personal Training packages, contact Susie at sreiner@clubfit.com, or 914-250-2795. And begin to make the most of your workout time!

Committing to Big Change.

Kendra2croppedI’m making a big commitment to weight loss and setting a huge goal for myself. Over the next two years, I aim to lose 100 pounds.

With a 50 pound weight loss under my belt, I have the confidence and the tools to develop a sustainable plan to lose the rest of my excess body weight, and hopefully for good. This is a huge decision, and an enormous undertaking, but I know that I’m ready.

Setting a goal of losing 100 pounds is not about obsessing over the scale pound by pound, and achieving this specific goal “or else.” Instead, it’s about putting a big stake in the ground to keep my eyes on the horizon of long-term change. With the gratitude that comes from cancer survivorship, I’m ready to do whatever I need to do to minimize health risks in my future.

I’ve carried extra weight all my life. In fact, I have developed a strong sense of identity around being bigger and stronger than average, and in being comfortable and confident taking up space and having a powerful presence. That is a lot of really great work that I have absolutely no intention of undoing. I’m not setting out with the intention of changing the shape of my body to fit into a smaller clothing size. My goals are pinned on good health, longevity, and improving my athletic abilities to have more fun!

To eventually accomplish this Herculean task, here’s what I’m going to do:

  1. Having already gotten the thumbs-up at my annual physical, I’m now going to check in with my doctor periodically, to make sure I’m on the right track.
  2. Do my homework to build a nutrition and exercise plan that I know I can support with the time I have to put in.
  3. Move at a sustainable pace. I’m not going to do anything now that I intend to stop doing when I lose my excess weight. This means, I’m going to exercise several times a week and continue to enjoy the foods I love on occasion, even if it means I move at a less aggressive pace.

Here’s what I’m NOT going to do:

  1. Allow negative self-talk.
  2. Obsess over calories.
  3. Quit.

At this point, I know myself well enough to know that when my mind is right, my body will follow. So, by that logic, if I remain my own number one fan, I can’t lose.

Wish me luck! If any of you have had success with big changes, I’d love to hear about it.

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