Clubfit Blog | wellness

Another successful Think Fit for Kids at Club Fit

March 25, 2019 by karen

Great news — we are happy to announce we hosted yet another successful Think Fit For Kids event at Club Fit Briarcliff!

The goal of this annual event is to raise to benefit pediatric brain tumor research via Pediatric Brain Tumor Foundation. The foundation is the world’s leading nonprofit dedicated to the childhood brain tumor community. They serve the more than 28,000 U.S. children and teens battling brain tumors by investing in the most promising research and providing practical, informational and emotional support to families.

smiling group of Club Fit volunteers at the 2019 Think Fit for Kids event in Briarcliff Manor
Smiling volunteers at this year’s Think Fit for Kids event: Energy Center staff Jesse, Jason, Bobby, Christian, and Manager Melissa, along with club member Chrissy

Event organizer Kim Gilman was happy to report this year’s event, held on March 9, 2019, had an impressive turnout. “Thank you, once again, to Club Fit for donating their amazing venue and staff for the 9th annual Think Fit For Kids! This year alone, we have already raised over $225,000 to fund the most promising pediatric brain cancer research. When we first approached Club Fit back in 2011, I don’t think any of us thought we could ever come close to raising $2 million in nine years! But, we have! And in the process, we have built awareness around this horrific disease and built a community of support and hope for families battling pediatric brain cancer. Thank you, Club Fit for your generous partnership. Together, we WILL find gentler and more promising treatments and a cure for kids’ brain cancer!”

Shout out to our caring and enthusiastic Energy Center Staff, and Manager Melissa Lawrence, who says, “I am very happy to be a part of this event. We have been doing it for nine years and it’s for a great cause. My staff never hesitate to help and they have a great time engaging with the kids at the event.”

Want to be notified about their upcoming events? Follow Pediatric Brain Tumor Foundation on Facebook or Instagram. For more information on how to help/donate, visit thinkfitforkids.org.”

 

 

How Does Daylight Saving Time Affect Us?

March 7, 2019 by karen

Daylight Saving Time is seen by many as one of the first signs of spring in the Northern Hemisphere. After the cold dark days of winter, who doesn’t love an extra hour of daylight to enjoy after work? While we may be happy about the extra light in our evening, there are also potential issues to watch for. Disruption of the circadian rhythm can have negative effects. The beginning of DST can cause symptoms of jet lag. It can take several days for your body clock to adjust to the change.

Take advantage of the evening daylight to get outside and get moving!

To help lessen the impact of a sudden change, NBC News suggests “To reduce the effects of DST, try to reset your clock by going to bed and waking up 15-20 minutes earlier starting a few days before the time change.”

Experts recommend being extra mindful during the first week or so, as there is increased potential for accidents caused by sluggishness.

Want to speed up your body’s adjustment to the change? Exercise! “A 1987 study found that hamsters that ran on an exercise wheel adjusted to a new lab-created time zone in a day and a half, on average, while those that did no exercise took more than eight days to adjust.” Take advantage of the extra daylight to get outside or into the club and after work — hibernation season is over!

According to Forbes, massage is another great tool to help alleviate fatigue. Club Fit offers a range of spa services on-site at both locations as a complement to your overall health and wellness program.

What is Yamuna Body Rolling?

February 28, 2019 by karen

What is Yamuna Body Rolling and what can it do for me?

 

Club Fit Fitness Instructor Scott Verardo
Club Fit YBR Instructor Scott Verardo

You may have seen the class on our schedule and wondered, “what the heck is Yamuna Body Rolling?” Let’s answer that question with some more questions. Do you have stress? Tight muscles? Limited range of motion? Then Yamuna can help! Yamuna is a specific discipline of focused hands-on body work. Its tools and techniques offer both fitness and therapeutic benefits.  According to Satoshi Suzuki, ATC, CSCS, “Yamua Body Rolling (YBR) is a very effective approach in many clinical settings because it evaluates and treats conditions simultaneously and makes clients more independent…”

Who should take it?:
• Anyone who needs to de-stress their tired body
• Anyone who would like to improve range of motion
• Beginning or current Pilates students who seek to open up or further elongate
• Anyone interested in edgy or new approach to conventional fitness

Benefits of YBR:
• Multidimensional elongation of muscle fibers
• Transversal and diagonal expansion of muscle fibers
• Functional evaluation and therapeutic uses towards multiple conditions in the medical field
• Multiple target areas to treat superficial skin, fasciae, muscle fibers tendons, ligaments, bones, internal organs, and the nervous system

Our YBR classes at Club Fit are led by Instructor Scott Verardo, an avid practitioner of YBR, as well as Pilates, Qigong, and yoga.

Club Fit YBR Instructor Scott Verardo Club Fit YBR Instructor Scott Verardo
 

Club Fit Heart-Healthy Smoothie

February 6, 2019 by karen

We’ve created a nutrient-packed and delicious heart-healthy smoothie in honor of Heart Healthy Month at Club Fit! You can order one in the café or use the recipe below to make and enjoy at home.

Ingredients:

• ¾ cup of cranberries
• 1 apple, peeled, cored, and cut into chunks
• ¼ cup chopped raw walnuts
• 1 tbsp maple syrup, honey, or other sweetener (optional)
• 1 cup almond milk
• ¼ tsp cinnamon
• 1 scoop vanilla protein powder (optional)
• ice cubes (optional, if you prefer your smoothie more chilled)

Instructions:

1. Blend all ingredients until desired consistency is reached.
2. Enjoy!

Nutritional Benefits

Cranberries: According to the American Heart Association, the micronutrients found in cranberries accelerate the condition of the digestive system and antioxidant system while also boosting positive heart health, potentially decreasing blood pressure and cholesterol as well.

An Apple, a cup with the clubfit logo and some walnuts
Club Fit’s Cranberry Apple Walnut Smoothie for Hearth Healthy Month

Apples: According to Medical News Today, apples contain high levels of important antioxidants, flavonoids, and dietary fiber. The phytonutrients and antioxidants in apples could potentially lower the probability of developing cancer, elevated blood pressure, diabetes, and heart disease.

Walnuts: According to an article published by WebMD, a researcher stated that walnuts are the #1 nut for heart health because a study conducted showed that they contain a higher amount and better quality of antioxidants than other nuts. Nuts can help decrease cholesterol, lessen the amount of oxidative stress caused by free radicals (due to their antioxidant content), and reduce inflammation.

Honey: According to Healthline, honey contains a variety of essential antioxidants such as phenolic compounds including flavonoids. Two experiments found that buckwheat honey raised the amount of antioxidants in the blood, which are associated with a decreased probability of heart attacks, strokes, and certain forms of cancer.

Almond Milk: According to Medical News Today, almond milk is high in Vitamin E, which shields fats from oxidation, lessening the amount of oxidized LDL cholesterol, which is known to increase the risk for developing heart disease. Additionally, 50% of the calories in almond milk stem from fat, and oleic acid, the main fatty acid in almond oil, have been associated with lowering levels of LDL cholesterol and increasing levels of HDL cholesterol.

Cinnamon: According to WebMD, cinnamon has one of the highest concentrations of antioxidants out of all the spices. Additionally, studies have shown that taking cinnamon as a supplement can help reduce total cholesterol levels, which help decrease the risk for developing heart disease.

Protein Powder: According to Health Line, one study showed that consistently consuming whey protein daily was positively associated with a decrease in LDL cholesterol. Additionally, glutathione, a natural antioxidant produced by the body, requires a high abundance of amino acids, including cysteine, which at times is not available in sufficient quantities. Since whey protein is high in protein, it may increase the body’s ability to produce antioxidants and decrease oxidative stress. Finally, research has demonstrated that the intake of dairy is associated with decreased blood pressure due to lactokinins, an ACE inhibitor found in whey protein.

 

 

 

Dryland & Kids Conditioning January 2019 Athletes

January 2, 2019 by karen

Dryland & Kids Conditioning programs with Club Fit Master Trainer Beth Kear

 

Dryland Athlete of the Month: Hunter Szkodzinski
Little boy Hunter Szkodzinski smiling
Club Fit Dryland Athlete of the Month Hunter Szkodzinski

 

Hunter has been with our program for several seasons. His running skills on the track are strong and enthusiastic! He is often asked to demonstrate drills as his form is correct and powerful. Hunter’s upper body and core strength are on the rise and his agility is above par. Always with a story to share and eagerness to do well, he is always a positive part of our program. Congrats, Hunter!

 

 

Most Improved Dryland Athlete: Thurston Crane
Little girl Thurston Crane smiling
Most Improved Club Fit Dryland Athlete Thurston Crane

 

Thurston has returned for his second year of Kids Conditioning. His endurance and strength has shown much improvement — encouraged by his outside hiking expeditions tackling mountain summits. He has a competitive spirit and is always looking for ways to improve. Obstacle courses are a strong activity for him as well as speed drills. A polite and positive young man and a pleasure to have in class. Keep up the good work, Thurston!

 

 

Trainer of the Month Sean Fewer

December 31, 2018 by karen

January 2019 Club Fit Briarcliff Trainer of the Month Sean Fewer

Sean will be giving a free-to-member presentation in our Conference Room on Monday, January 21 at 5:30 pm and Thursday, January 24th at 10:00 am

Subject: Balance & Mobility

Club Fit Master Trainer Sean Fewer

Hello my name is Sean Fewer, A.C.E certified Master Trainer. I have worked in the fitness/health industry for twenty years. Along with working as a personal trainer, I have worked in Cardiac-Pulmonary Rehab and in Physical Therapy.

My interest in fitness began years ago when I was a member at Club Fit. I knew I could make a difference in peoples lives by helping them improve their physical condition. I have worked with individuals from eight to ninety eight years old. Whether a person is looking to get into better shape or manage a long-term medical condition (such as diabetes or heart disease), exercise is key! It is one of the major ways to continue living a productive and healthy life. In addition to finding time for my own workouts, I enjoy going to music concerts and trying new restaurants. I look forward to helping you achieve your goals and develop a healthier lifestyle.

Club FIt Staff Spotlight: Sam Nunes

December 21, 2018 by jeanne

On the Move with Sam Nunes

Samantha Nunes is always pushing forward and is working hard to keep her trainers and her clients going in the same direction.

By Jeremy Brown

Samantha Nunes smiling

It’s long been an immutable fact that there are 24 hours in a day. No more no less. But, talking to Samantha Nunes, it seems as though she might have found a few extra here and there. Either that or she is actually superhuman.

As the Fitness Director and Master Trainer, as well as the Parisi Speed School Program Director, Nunes puts in a full 40 hours at Club Fit’s Jefferson Valley location. In between, she also manages her own personal training business, training clients before and after hours. Oh, and did we mention that she also has her real estate license.

“Even as a kid I always had to stay busy,” she says. “I’m not the kind of person that can sit behind a desk. I always have to be out and about.”

Still, in spite of her hectic schedule, Nunes knows the importance of time management, something she admits wasn’t always her strongest suit. “In order to keep all those plates spinning requires a schedule. It’s a balance,” Nunes says. “I try to fit everything into Monday and Thursday, so that, when it comes to the weekends, I’m able to have that for family time.”

That word, family, is an important one to Nunes, and she says that Club Fit shares her appreciation for family.

“It’s very family oriented,” she says about the club. “I have a great team, they were very welcoming when I came in. When I first went into a manager’s meeting and everyone introduced themselves, there wasn’t a person in there who hadn’t been with the club for at least ten years. That says something about the company.”

As the Fitness Director, Nunes notes that there are many benefits to training at Club Fit, but stressed the importance of small group training, something she feels members don’t take enough advantage of.

“What’s so great about small group training is that you can train with family, friends or a group of people that share the same interest,” she explains, “and you’re all able to be front and center with a trainer that can walk you through biomechanics, watch your form and help you and your group all together.”

Even if you don’t opt for small group training, Nunes says that Club Fit offers so much for members that, whatever your fitness goals are, they’ll definitely be met. That said, with more than 80 classes to choose from, Nunes admits that it can be daunting for new members to decide which ones to take on first. But don’t worry, she says, the team has you covered. “Every member that signs up gets a free fitness orientation,” she says. “We assess your biomechanics, which is how your body moves, where your imperfections are and how we can fix them. We also do an upper body assessment to see where your strength is. It’s a free one-on-one session with a trainer. You can ask them questions and we go over all the important details that can help get you where you need to be to live a healthy lifestyle.”

In the end, that is the ultimate goal, says Nunes. Making health and fitness a cornerstone of your life. As she tells her clients, “Your body is the king or the queen of your castle. And if you’re not taking care of yourself, that king or queen is coming down and taking the whole kingdom with it! It’s not a selfish thing to put yourself first sometimes. Your kids are always the most important, but you have to keep yourself healthy so you’re around for them.”

Looking ahead to 2019, Nunes says she has big plans for her team of trainers.

“I want to see the trainers that I have to explode to an elite level and be training 60 to 100 sessions a month,” she says, “and for them to be the point of contact for anyone who needs help in the club.”

And, she adds, while she doesn’t usually make New Year’s resolutions for herself, this year might be a little different.

“I recently said to myself, ‘2019 is finally going to be the year of me,’” she says. “I always put everyone first, and I have a lot of goals that I want to be able to accomplish. So, for this year, I really am focusing on becoming a better version of myself.”

 

 

 

 

 

 

Trainer of the Month Alex Celcis

November 27, 2018 by karen

December 2018 Club Fit Briarcliff Trainer of the Month Alex Celcis

Alex will be giving a free-to-member presentation in our Conference Room on Tuesday, December 18th at 5:00 pm and Thursday, December 20th at 10:30 am

Subject: The Benefits of Boxing for Mind, Body, & Overall Wellness  

Alex Celcis as December 2018 Club Fit Briarcliff Trainer of the Month

Hello, I’m Alex Celcis — (NASM) Certified Personal Trainer, Self-Defense Instructor, Kick-Boxing instructor, Karate (Goju Ryu) Instructor. I have over 15 years of martial arts experience and five years’ experience years as a personal trainer.

My passion for boxing and the martial arts grew as a teenager, through watching movies and seeing ordinary humans do extraordinary acts. I then began to go to tournaments, and observe my passion in real-time. I began studying and training diligently as a young adult at the age of 19 and since then I have not ceased the journey of learning, growing and teaching the martial arts to others who want to become stronger, more confident, and healthier physically, mentally and spiritually. And as a result at the age of 36 I feel healthier and stronger then when I was 24.

Top Benefits of Boxing:
• Enhanced cardiovascular health — you need to do cardio to protect yourself from heart disease, burn calories, and lose or maintain your weight
• Improved total-body strength
• Better hand-eye coordination
• Decreased stress
• Improved body composition.

Dryland & Kids Conditioning November ’18 Athletes

November 26, 2018 by karen

Dryland & Kids Conditioning programs with Club Fit Master Trainer Beth Kear

 

Dryland Athlete of the Month: Michelle Tsentides

Michelle Tsentides Dryland Athlete of the Month at Club Fit
Club Fit Dryland Athlete of the Month Michelle Tsentides

Michelle came to the program through her swim team participation. Her improvement since last season was apparent in the first few classes of this year. She strives to do her best during each class. Her running has improved tremendously as well as her footwork during speed drills. Michelle loves to do stability drills and always has a smile on her face. Proud of you, Michelle!

Most Improved Dryland Athlete: Ashlyn Goldberg

The girl Ashlyn Goldberg as Most Improved Dryland Athlete at Club Fit
Most Improved Club Fit Dryland Athlete Ashlyn Goldberg

Ashlyn is new to the program this fall and has improved tremendously during her time working with the trainers. Her track times have gotten faster, she is more balanced on the functional equipment and her obstacle drills have gotten better. She is a pleasure to work with and always has a smile on her face. Congratulations, Ashlyn!

 

Ann Krobath: Cancer Exercise Trainer

September 24, 2018 by karen

Master Trainer Ann Krobath is a fitness professional who utilizes a well-rounded understanding of cancer to develop exercise programs specifically suited for cancer survivors.

 Ann Krobath is the Club Fit Master Trainer
Club Fit Master Trainer Ann Krobath

“Over the past few decades, I witnessed friends and families endure, survive and lose their lives to cancer. My mission is to empower cancer survivors to find their inner strength through improved fitness and emotional health. Created in collaboration with the American Cancer Society, American College of Sports Medicine/ACS Certified Cancer Exercise Trainers design and administer fitness assessments and exercise programs specific to a person’s cancer diagnosis, treatment and current recovery status. I am committed to upholding the gold standard as set forth by the ACSM and am passionate about helping cancer survivors attain a quality of life that may have seemed out of reach. It is my greatest joy to be a partner on this journey to hope and good health for people who have suffered through this devastating illness.”

An ACSM/ACS Certified Cancer Exercise Trainer is a fitness professional who utilizes a well-rounded understanding of cancer to develop exercise programs specifically suited for cancer survivors. ACSM/ACS CETs empower cancer survivors to display their significant inner strength by improving their own physical fitness.

Beyond assessing and creating individual exercise programs unique to each individual, ACSM/ACS Certified Cancer Exercise Trainers have working knowledge around cancer-related topics from surgeries to side effects, from diagnoses to survivor stages—specialized knowledge that allows them to better create the ideal fitness experience no matter what a client has been through. ACSM/ACS CETs truly uphold the gold standard by working to adapt fitness best practices that equip cancer survivors to attain a quality of life that may have seemed out of reach.

Ann will consult with the our Briarcliff Cancer Wellness program participants and develop a program to meet their specific needs. Contact her at ext. 2260 or akrobath@clubfit.com for more info.

Trainer of the Month Leslie Kesselman

August 23, 2018 by karen

September 2018 Club Fit Briarcliff Trainer of the Month Leslie Kesselman

 

Club Fit Personal Trainer of Month September 2018, Leslie Kesselman
Club Fit Master Trainer Leslie Kesselman

Greetings!

My name is Leslie Kesselman. I am a master trainer and a group exercise instructor at Club Fit. I have been in the business of exercise; educating and working with individuals for 35 years. I have been at Club Fit for 21 years. I have learned, grown and received much gratification along the way.

When we moved up to Westchester I decided to join a gym, mostly to meet people. I started going to group fitness classes and really enjoyed them. I found that exercising made me feel good. It felt healthy to be moving. I felt better than I did in years. I became a fitness instructor that year. I was fit, healthy and happy.

During my tenure as a group fitness instructor and master trainer I have worked with many different populations. Today the focus of my work is with the active aging population. The aging process presents many changes physiologically. We lose muscle mass, our joints become arthritic and stiff, our bones lose density, our neuromuscular system slows down, our balance and ability to react are compromised. There are postural changes. Maybe you’ve had a joint replacement? These issues can be addressed and improved with different forms of exercise such as; strength training to build bone density and muscular strength, balance exercises to prevent falling, proper alignment and core work exercises to help keep you injury free and flexibility exercises to increase range of motion around a joint to ease symptoms of discomfort.

Aging is a slow but inevitable process. You have the ability to delay that process and be as active and healthy as possible. Let me help you achieve that. I will design an individualized exercise program for you that takes into account your interests and goals as well as your limitations and health risks.

Exercising is worth the time and the effort. It makes you healthier. It makes you feel better. You can continue to do more of the activities that you enjoy. You can live your life to the fullest!

The Hiking Club

October 30, 2017 by jeanne

two montain with the text Hiking club and the club fit logo

By Lisa Olney

Balancing the 24-7 responsibilities of everyday life while taking time for oneself can be as elusive as catching a cloud, and, often, the first casualties of this struggle are one’s own health, fitness, and sense of serenity. Experienced hiking leaders and Club Fit Jefferson Valley members Peter Meskin, Andrew Stein, and Michael Capsuto have the antidote, however, and it’s the longstanding Club Fit Hiking Club that has traversed the trails of the Hudson Valley for over two decades. A free activity for Club Fit members and their guests, hikes range from easy to challenging, and the only prerequisites are good physical condition, hiking boots, and a sense of adventure. The ability to combine exercise with the natural wonders of the Hudson Valley has never been easier … or more fun!

Peter Meskin is a former New York City high school English teacher whose innate gift for teaching earned him several awards for innovation in teaching his students desktop publishing in the days when computers were practically unheard of in the classroom. His inspiring teaching style still touches everything he does, whether in a classroom or in the great outdoors. The hiking bug first bit Meskin as a child growing up in Brooklyn, and as a young man, he went on day hikes with the American Youth Hostels hiking club throughout the Hudson Valley. Later, as a member of the Westchester Trails Hiking Club and the Appalachian Mountain Club (AMC), he became a hiking leader and received extensive training from the AMC at the 1,800-acre Blue Mountain Reservation in Peekskill. Not limited to dry land, however, Meskin was also a sailing instructor for the New York Sailing School on City Island, received his Coast Guard Captain’s license, and had his own charter boat business in the British Virgin Islands. His hobbies also include sculpting in wood and stone along with photography, and he and his wife, Diane, volunteer at a humane society animal shelter and Guiding Eyes for the Blind where they foster puppies to help socialize the potential guide dogs at a young age.

22 years ago, Club Fit Jefferson Valley reached out to Meskin about creating a hiking club, and it was about this time that Meskin met fellow Club Fit member Andrew Stein. Another avid hiker who grew up in the Bronx, Stein has hiked all over the country including Alaska and the Rockies, and as a videographer he has documented some of his favorite experiences. Encouraged by friends to share his local hiking experiences, Stein decided to look into starting a hiking club. As if Mother Nature herself introduced these two, their meeting couldn’t have happened at a better time. “Andrew is a caring and engaged hiking leader and has hiked the local trails since he was a boy,” says Meskin. “He shares his vast knowledge of local history and lore with the hikers, and his friendly dog Molly accompanies him on the trails, greeting all of the hikers and giving them even more reasons to smile. Andrew has been very important to the success of the hiking club.”

Hand-picked from within the hiking club, Club Fit’s third hiking leader is Michael Capsuto, a Yorktown resident who has been hiking since childhood. Capsuto discovered the hiking club 10 years ago, and his vast knowledge of area trails along with his Red Cross certifications in adult first aid/CPR/AED make him a valued addition as a hike leader. “Michael has an intimate knowledge of the trails from many years of hiking with the Club Fit Hiking Club and on his own,” says Meskin. “He is a caring and compassionate person who only wants the best for our members.”

Meskin, Stein, and Capsuto all combine working out at Club Fit with their outdoor exercise routines and agree that daily exercise is the key to staying healthy. They can often be found in the cardio area on the treadmills and elliptical machines or in the strength training area using equipment like the FitLinxx circuit. “I’ve been working out at Club Fit since the 1980s,” says Meskin. “They are constantly reinventing themselves, integrating new exercise strategies and programs to keep everyone involved and motivated.” Combine that with the physical and mental benefits of hiking, and the result is a full mind-body workout that spells balance with a capital B.

The Club Fit Hiking Club is always ready to welcome newcomers and familiar faces, alike. Hikes take place all year long, ranging from easy to challenging. No sign-up is required, and as part of the Club Fit membership, all hikes are free to members and their guests. The next two hikes are November 4th at Teatown with a Teatown naturalist and November 12th at the Fahnestock Park Appalachian Trail.  To view a Hiking Club photo montage from Hike Leader Andrew Stein. Happy hiking!

Snow Shoveling Injury Prevention

February 8, 2017 by admin

Snow Shoveling the Correct Way to Avoid Injuries

by Meryle Richman, PT, DPT, MS

Woman Shoveling Snow
Snow shoveling is a repetitive activity that can cause muscle strain to the lower back and shoulders. Back injuries due to snow shoveling are more likely to happen to people who may not know that they are out of condition. Following these tips can help you avoid injuries.

 

● Lift smaller loads of snow, rather than heavy shovelfuls. Be sure to take care to bend your knees and lift with your legs rather than your back.

● Use a shovel with a shaft that lets you keep your back straight while lifting. A short shaft will cause you to bend more to lift the load. Using a shovel that’s too long makes the weight at the end heavier. Step in the direction in which you are throwing the snow to prevent the low back from twisting. This will help prevent “next-day back fatigue.”

● Avoid excessive twisting because the spine cannot tolerate twisting as well as it can tolerate other movements. Bend your knees and keep your back as straight as possible so that you are lifting with your legs.

● Take frequent breaks when shoveling. Stand up straight and walk around periodically to extend the lower back.

● Backward bending exercises while standing will help reverse the excessive forward bending of shoveling: stand straight and tall, place your hands toward the back of your hips, and bend backwards slightly for several seconds.

Here are some Healthy Tips for Safely Shoveling Snow

Stretches that target the trunk, legs and upper body:

Counter-Top stretch (Low back): Place your hands on your kitchen counter and walk backwards until your body makes an L-shape. Bend or hinge forward from your hips, while keeping your back lengthened your arms forward. You will feel a stretch in your back and throughout your trunk. Hold this for 10 long, deep breaths.

Heel Up On a Chair stretch (hamstrings): While holding onto some support, straighten your leg out and place your heel up on a chair, tighten that thigh, and pull those toes towards your body. Feel the stretch in the back of your leg. There’s no need to bend forward and it’s better if you don’t. Just stand up tall and keep both legs active. Hold 10 breaths. Repeat other side.

Bent Knee with Ankle in Hand stretch (quadriceps): Keep holding onto some support as you grab one foot with one hand behind your buttocks and hold it as you bend that leg. You should feel this stretch in the front of the thigh of the bent leg as you hold for 10 breaths. Repeat other side.

Core Strengthening Exercise:

● While standing, imagine pulling your belly button in towards your spine and engage your abdominal muscles without letting your pelvis tuck under. Try holding this for 5-10 seconds while breathing normally and repeat this a few times until it makes sense. This exercise uses the innermost layer of abdominal and back muscles and reminds your body where the center of your core strength is.

Mindfulness:

● As you are shoveling snow, focus on the rotating movements happening in your  hip joints. You can place your finger on the front of your hip joints (located at the top of each thigh near the groin) and practice a few sways side to side, simulating raking. Avoid letting the rotation happen at your waist—this will cause unnecessary movement around your lumbar spine.

● Continue to focus on the core strength exercise above and engage your belly  button in towards your spine as you rake, activating those lumbar spine  stabilizers. Pay attention to loosening up any stiffness in your legs and trunk muscles and you will go a long way to preventing injury to your back!

If your back hurts from shoveling snow or you have complaints of neck or shoulder pain, call to make an appointment with one of our staff of knowledgeable physical therapists for a free 15 minute consultation. Our experienced and dedicated licensed physical therapists can also help you get started with treatment. With Direct Access a prescription is not required to be evaluated. . Most insurance plans are accepted. Contact IvyRehab Briarcliff (914) 762-2222 and IvyRehab Jefferson Valley (914) 245-8807 or visit our Website —www.ivyrehab.com — to learn more about Direct Access.

Reference: http://www.moveforwardpt.com/Resources/Detail.aspx?cid=bc1413cc-3ed6-4cf9-888f-3955df4a1b13

To Keep You Inspired … Denise D’Amico

September 29, 2016 by karen

Our Club Fit Members Keep Us Inspired

{by Lisa Olney, Club Fit guest blogger}

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.”

Better Balance Now

July 26, 2016 by Jacquie

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… Jason Needle

June 28, 2016 by karen

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

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

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

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

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

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

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

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

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

Reduce Your Risk of Osteoporosis: Learn Preventative Exercise Tips

May 19, 2016 by Liz

by Meryle Richman, PT, DPT, MS, CST, RYT
Ivy Rehab logo  with the text physical therapy

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

April 22, 2016 by karen

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

April 22, 2016 by karen

by Lisa Olney, Club Fit guest blogger.

Picture of 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.

The importance of drinking water

April 13, 2016 by Liz

Chopped lemon in half
Lemon water is invigorating and detoxifying

Let’s talk about how good it is to stay hydrated! What does your body need? Water! After all, the adult human body is comprised of 60% water. More details about the water inside you can be found on the U.S. Geological Survey in this great article on water properties!

Did you know that you need different amounts of water depending on your lifestyle? The general recommendation for how much water an adult needs daily is 3 liters for men and 2.2 liters for women according to the Mayo Clinic. If you exercise you need more, if you are pregnant or nursing you need more. Consult a complete list of daily recommended amounts.

You should never be thirsty. If you are, you are not hydrating enough. If you prefer drinking beverages that have more flavor, try adding some lemon to your water! Not only does it taste refreshing, but there are added benefits. Some of which include, cleansing your system, helping to keep your skin blemish free, added vitamin c and even gives your immune system a boost! More great benefits of drinking lemon water are right here on Lifehack.

Get yourself a nice water bottle (glass or metal is preferable) and start drinking water throughout the day! Hydrate and stay happy!