Jacqueline is a rising senior at Wagner College in Staten Island. She is studying to become a nurse and is very excited on what is in store for her future. She enjoys helping people and making everybody feel like a somebody. She is the second oldest of six children and spends most of her free time with her siblings. Jacqueline is very excited to start working at Club Fit.
Dominick is a Junior at Binghamton University. He is currently in the school of management and on track to graduate with a degree in accounting. Dominick has been a member at Club Fit JV for almost 10 years. He is a big sports fan (go Yankees!) and also loves music and all types of movies.
What does TRX really stand for? Many members and clients constantly ask when in awe of those yellow and black dangling straps in our functional area where our TRX classes are held regularly each day. It stands for Total body Resistance Exercises. It is a type of training that uses your own body weight and forces of gravity to build strength, balance, coordination, flexibility, core/joint stability. Plus it’s an excellent tool for corrective exercises and to ultimately prevent injuries.
TRX was originated by the US Navy Seals as a way to stay fit while on missions in remote areas. No matter what your fitness level, TRX is a perfect and versatile way for all. Several fitness types like: athletes, post rehab patients, stay-at-home moms, body builders, the young and the old are all reaping the benefits of TRX!
Whether you’re chasing after the kids or family dog or playing sports or cleaning the house, you are using your “core”. You are mostly in multiple planes. Simply, TRX is a total body work out!
For Starters, you can minimize your training time by working your entire body; at all times you’re keeping your “core” engaged. Also transitioning from one exercise to the next by making simple adjustments can be so easy and you can regress or progress the same exercise to fit the type of client you are working with. You can control the intensity of your work out by walking yourself closer or further away from the anchoring point. So instead of adjusting a seat position or having to grab a different set of dumbbells you simply adjust your foot placement. The direct benefit of transitioning through various exercises can help keep your heart rate up. You can even do great stretches, like stretching more than one body part at a time. TRX is also light weight and easily portable. Workouts could be done virtually anywhere: inside a gym, hotel room or in the great outdoors. To have an affordable, light weight, durable and easily portable band suspension system like the TRX, you can add a new dimension to your work out.
Hit those straps, you won’t be sorry!
If you are itching to take your training to the next level, check out Jen’s specialized class that focuses on Kettlebels, TRX Suspension Straps, and Balance Boards: KBells, Straps, Boards & BEYOND!
Timed Circuit Stations can get the job done for most at the gym!
Circuit training can be a time efficient and challenging form of body conditioning that develops strength, endurance (aerobic and anaerobic), flexibility and coordination all in one exercise bout. The term coined “circuit” actually describes the way in which the work out is structured. It usually consists of a series of exercises or “stations” completed in a timed succession with minimal rest in between.
Circuits are great because it allows the trainer or coach to become imaginative and add more variety to the training programs. Interval training tends to focus one exercise like cycling or running. However in a timed circuit you can run through a variety of exercises that focus on strength, stabilization, agility, flexibility and power.
A circuit can be used for general fitness, basic strength and for strength endurance. Depending if the circuit is for a sports specific need or for muscular endurance, you may have a varied work out based on criteria like; rest intervals, the number of exercises used and the number of circuit sessions needed to complete one total work out session at the gym.
Many advantages to a timed circuit station as it can help incinerate fat, promote stabilization and flexibility, maximize your time at the gym and also focus on muscular endurance and all out strength.Using whole body, dynamic movements can tap into all three energy systems our body uses to burn calories and taps into the longer and lower intensity energy systems referred to as the oxidative system and at the same time can also tap into the two others; ATP-CP and glycolytic systems responsible for the short burst of energy. Together, all three pathways of respiration contribute to your body’s ability to maximize fat loss, as well as preserve lean muscle tissue while increasing the body’s potential for functional and dynamic movements.
So whether you need to make a sudden dash for the bus leaving the bus stop, or go catch a dog that got off the leash and is already a block ahead of you or even weaving in and out of a large crowd of people in an airport or train station; you will be ready for what life throws at you with circuit training.
Jennifer is a Master trainer, Certified NASM trainer who is currently running a paid fitness program on the fitness floor every Wednesday morning at 10 am called; “KBells, Straps, Boards & Beyond!” Come see how fun you can have on the Functional Fitness Floor!
Learn how to prevent changes in balance for a fall-free future.
Practice exercises to improve your balance!
Physical Therapy at Jefferson Valley
As we age the ability to maintain balance becomes more difficult. 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.
Many factors influence good balance. Some of them are biological and some we are able to influence and improve. Good balance is dependent on sensory input from 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, and have an increased risk of falls and hip fractures. 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 that 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.
Postural changes can develop as people age which includes rounded shoulders, forward head postures and an increased thoracic curve in the spine. 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.
There are many ways we can adapt to the changes in our bodies as we age. Different forms of exercise, such as strengthening exercises, flexibility and stretching exercises, yoga, tai chi, and aerobic exercise, such as walking, will all contribute to decreasing the risk of falls and improving balance.
Join Physical Therapy at Club Fit Jefferson Valley for a free lecture: “Use it or Lose it” on March 31!
If you would like to attend this free presentation contact Physical Therapy at Jefferson Valley at (914) 245 – 8807 to reserve a seat. Space is limited to 10 participants.
It takes a special person to take a family tragedy and turn it into a positive, but that’s just what Suzi McDonough did. When her husband, Jimmy, a longtime member of Club Fit Jefferson Valley, was diagnosed with lung cancer in 2004 and passed away less than a year later, Suzi and her family didn’t turn inward. They founded the Jimmy McDonough Foundation, a nonprofit that supports cancer patients and their families in the local community, and makes a big impact despite keeping a low profile.
“Our goal is to relieve as much stress as possible for families going through a cancer diagnosis and treatment,” says Suzi. “My family and I know firsthand the importance of a good support system, and want to provide that to those who don’t have the support they need.”
Her husband’s diagnosis was a surprise to everyone. Father of five, Jimmy never smoked and was focused on his fitness routine, working out at Club Fit almost every day. He was an involved and enthusiastic supporter of his community and kids’ sports in Mahopac, continuing to coach even after his diagnosis. He was being treated for pneumonia when a CT scan and subsequent biopsy revealed Stage 3 lung cancer. He passed away in February 2005, after seven months of chemotherapy and alternative treatments, but he and his family remained optimistic and positive throughout.
Since its inception, the Jimmy McDonough Foundation has helped countless people in our community. From rides to appointments to financial assistance to family outings, the Foundation supports families through their cancer journey. Family members serve on the Foundation’s board, and their single fundraiser is a golf outing held every May at Mahopac Golf Club. “One hundred percent of our fundraising proceeds go to funding our services,” says Suzi.
An additional fundraiser was held last year at FDR Park in Yorktown, a 5K Run that involved Club Fit’s Jason Needle, who is also battling cancer. “Jason is so like Jimmy with his positive attitude, and he is such an inspiration,” says Suzi. “His enthusiasm during the 5K event reminded me of Jimmy’s optimism throughout our family’s ordeal.”
Suzi has kept herself busy in the years since Jimmy’s passing, not only with the Foundation, but as Town Councilwoman in Carmel. She also works for the State Senate, and enjoys spending time with her five now-grown children. “I have a choice,” says Suzi. “I can wilt away or look ahead.”
But the Jimmy McDonough Foundation is clearly her priority. “Through the work we do, Jimmy’s legacy will live on,” says Suzi. And Club Fit Jefferson Valley is jumping on the bandwagon, donating all proceeds raised at the club’s Open House on January 31 to the Foundation. With a $50 donation, attendees received raffle tickets for prizes including massages, tennis lessons, a week of summer camp, a big screen TV, etc. A win-win for everyone! If you couldn’t make it and would like to help Suzi and her family make a difference in the lives of cancer patients in your community, you can mail your donation to The Jimmy McDonough Foundation, 72 Lockwood Lane, Mahopac, NY 10541, and know that you helped brighten someone’s day!