Contents
SEPTEMBER/OCTOBER 2016
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PUBLISHER BruceJacobson
CHECK OUT OUR DIGITAL VERSION
ART DIRECTOR
Fitness might be simple—but he is complex
JustinMichaels
EDITORIAL CynthiaMacGregor GwenStarr JimmySentman
CONTRIBUTORS MariaOchakovsky-Gomez GailGrossman OlgaLucia LeslieLuft MichaelGlasserMayrsohn SusanMcGurn BrainMischke JimmySentman PhilSottile MoWolfe AndreaWood
CIRCULATION CreativeDistribution ______________________
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13 INTeRvIeW John bAseDoW
4AFittingnoteFrom thePublisher IfyouhavefriendswhodonotliveonLong Islandbutstillwanttogetourmagazine, theycanseethedigitalversionat: https://issuu.com/longislandfitnesshealth
4NUTRITION high-Protein/loWCArb FooDs 5yOga restorAtiVeYogAFor Fitness 6excUses toPexCusestrAiners heAr
Top five excuses clients have given me over the years, and the responses I have used to help them see past those excuses.
7 Putting the Fun bACK in Fitness Fall Fun Fitness: Trail Running, Rowing, Horseback Riding, Rake and Shake, Pumpkin Picking
8aWaReNess minDFulness
Fully experiencing yourself PoKémongo-obsesseDPeoPle AregettingmoreexerCise thAntheY'reuseDto
9bACKtosChoolbACK toYou! 10eAsYexerCises thAtWon’tembArrAss YouAttheoFFiCe 11 longislAnD… nAturAllY?
An op-ed from Long Island’s longest running Drug-Free athletics promoter
12BeaUTy PermAnentmAKeuP ForPermAnentgooD looKs
14BaRRe WhYbArre?WhYthe bootYbArre®?
Let's dig into the science behind the ballet-inspired workout to find out exactly how it can transform your physique.
15 yOUTh ChilDren&exerCise
While some think it is perfectly fine for children to exercise, there are others who think differently.
16healTh WhensCArsbeCome moreoFAnissuethAn APPeArAnCe
Scars and scar tissue are a necessary part of the healing process.
17 FIT-Tech 8inexPensiVehomegYm essentiAls
Here are the eight things you need to build an affordable home gym. Create a home fitness gym that gets the job done!
18 lONgevITy 10stePsYouCAntAKe tosloWDoWnAging There are things you can do that not only will help you age more slowly but will improve your quality of life.
19BeaTs AheArt-to-heAlthtAlK FightheArtDiseAseWithreDWine
20 plaTeaUINg gettingArounDthe WeightlossPlAteAu
Among diet experts, there is a rarely mentioned adaptation of the body that prevents a diet program from achieving maximum results.
21 sUpplemeNT CAnYouhAVetoo muChProtein?
Weighing the options in body contouring exerCisesYoushoulDneVer DoAgAin
22 The sTUFF
The latest equipment and products to help men and women work out, or at least make you look good when you do
23 PersonAlimPACtCAn helP PersonAl trAiners THINK ABOUT THIS FOR A WHILE...
24 BeTTeR healTh 4stePstobetter heAlth
Bite-sized nuggets of healthy living information you can actually use.
25sTaRTINg OUT boDYbuilDing& oVertrAining
One of the biggest problems a newbie bodybuilder faces is determining how much to train.
26 seNIOR FITNess brAinbAlAnCebAsiCs 27FitnessFunFACts obesitYbYthenumbers
28 eVents 30 nAssAu &suFFolK Fitness guiDe heAlth QuiZ
A Fitting Note from the
Publisher BACK TO SCHOOL
W
ith the long, hot, relaxing days of summer behind us, we look ahead to the new school year. While we begin our days rushing to get the kids out the door to school on time, it’s the after-school activities that stress all parents out. Juggling your children’s sports schedules and carpools is challenging, but I have good news to report: All that activity and exercise is the healthiest thing you can give to your child. The American Heart Association recommends that kids get a minimum of 60 minutes of physical activity each day, while adults should get at least 30 minutes. This may sound overwhelming on top of an alreadyhectic schedule, but with some planning and a positive mindset you will be well on your way to a healthy and less stressful school year! Although we tend to place our children ahead of ourselves, it is important to make the time for your activity as well. It is a good idea to create a monthly calendar with your work schedule, school functions, personal and professional appointments, and your gym days! Yes, by placing your gym days on the calendar you will obligate yourself to go and to not make other plans. If that seems like an impossible feat, take three 10-minute breaks throughout the day to squeeze in a workout. That will offer you 30 minutes of exercise a day. It all adds up. You will be surprised how much time you actually have to get your heart rate up in the simplest of ways, such as doing a set of sit ups when you first get out of bed in the morning, dancing during television commercials, or by taking quick, brisk walk in your neighborhood. It’s important to make exercise your “me time.” If you cannot get your routine going on your own, you may have to bite the bullet and hire a personal trainer. This way you are accountable to another person, and you will show up. Personal trainers are motivating and will teach you the proper mechanics in each exercise. So, if you haven’t yet made exercise a priority in your life, it is never too late to begin. Let this school year be the year that your entire family commits to leading a more active, healthier lifestyle.
Publisher BruceJacobson
nutrition
HIGH-PROTEIN/LOW CARB FOODS
Here are some foods that are low in carbs and high in protein, which makes them some of the best out there. Some you may already be eating and others are worth trying out for a tasty new addition to your eating regimen.
1.
chIcKeN BReasT
This is an excellent choice as it’s not only high in protein but low in fat and calories. It’s lean because it’s white meat, and therefore a good choice. It is excellent for building lean muscle and is a tasty main staple for your diet! Serving size: 3 oz, 30 grams of protein, 110 calories.
2.
gROUNd TURKey
This is high in protein, low in calories, and can be used in many recipes—you can easily substitute it for ground beef. Add some herbs and you can use it in spaghetti sauce, chili, or make it into meatballs or burgers. You will love the flavor and versatility and the fact that it makes for a much leaner protein source than higher-calorie alternatives out there. Serving size: 3 oz, 21 grams of protein, 195 calories.
3.
pORK TeNdeRlOIN
iThis is tasty and protein packed. One of the best cuts of pork to select is tenderloin. It can be easily grilled or broiled for a quick, easy, and healthy meal. You can add simple marinades or seasoning to bring out the flavor. It’s leaner than you think, flavorful, and it may become a fixture in your eating regimen. Serving size: 4oz, 23 grams of protein, 154 calories.
4.
lamB
People don’t tend to think of lamb in terms of a good protein source, but it really is. Obviously you want to go for leaner cuts, and that means boneless in this instance. Trimming away all visible fat always helps, and then you can enjoy a very significant protein source. Don’t make this your primary protein source, but do enjoy it to balance out your diet Serving size: 3oz, 20 grams of protein, 248 calories.
5.
BIsON
You can enjoy some significant protein while keeping the calories very low. Bison is featured on many forward-thinking restaurant menus with good reason. If you prepare in a healthy way such as ground with vegetables or even a lean cut, then you can really enjoy your protein in a whole new way. You can expect this to replace fattier alternatives as it becomes such a recognized form of protein. Serving size 3oz, 18 grams of protein, 93 calories. www.liFitnessandHealth.com
yoga
ResTORaTIve yOga FOR FITNess BY
I
GAIL GROSSMAN
f you are an active person, you know full well that taking a recovery day is very beneficial. This gives your muscles a chance to rest and literally restore from the workout you did. Sometimes you get injured from your workout, which may mean you need even more time for recovery. The issue with being an active person is that you don’t really know how to not do something. As a teacher of yoga with a specialty in Restorative Yoga, I have persuaded many people to take a day to restore with Restorative Yoga. I also believe yoga in general is a great balance to many other physical activities, but I want you to know about this practice in particular because of its multitude of benefits. Restorative Yoga is a passive yoga practice, which means that you are set up in a pose with props holding you in the shape for anywhere between five and 20 minutes. The shapes emulate those from a more active style of yoga but are definitely less active. The shapes are back bends, forward bends, twists, and inversions. The beauty of holding these shapes is that your body has the time to achieve the desired benefit of each shape. You can rewww.liFitnessandHealth.com www.liFitnessandHealth.com
lease tension in your back or neck, you can open your lungs, and you can literally recover from a long run or challenging weight workout. Many of the poses help to release lactic acid build-up, which we know causes muscle soreness. The other wonderful side effect of this practice is it is held with your eyes closed, which takes any comparison out of the equation. We all know that working out is an outer practice. We look in the mirror, we compare our bodies to those of others. Restorative Yoga is an inner practice. One has the chance to go inward and connect with themselves on a different level. That opportunity helps you let go of the self-talk that we know can sometimes be destructive. This practice gives you a balance between your body and your mind. Restorative Yoga offers a chance for your body to heal. Each pose literally is “medicine” for certain ailments. I have often worked with people who are injured and cannot do their usual workout. The poses help to bring the body back to its healthy state, and at the same time helps the practitioner’s mind deal with the frustration of their injury. Restorative Yoga can be found at most yoga studios. It’s more common since the props are yoga props, and
many gyms don’t supply them. That being said, you can use pillows from your bed or couch at home, blankets, and towels as well. You can get pretty creative with how you prop yourself up! It’s good to find a restorative class, but there are other resources available that can help guide you. No matter where you do it, give this practice a try. Your body will thank you for it!
Gail Grossman, E-RYT 500, is the founder and owner of Om Sweet Om Yoga in Port Washington, NY. Gail has certifications in both Kids and Adult yoga and leads teacher trainings in both. Gail is the author of Restorative Yoga for Life, and has been a presenter at The Yoga Journal Conference in NY. She teaches group and private sessions and is grateful to share what she loves! Visit us at www.omsweetomyoga.com or call 516-944-9642.
LONG ISLANDFITNESS & HEALTH LONG ISLANDFITNESS & HEALTH5 5
excuses
TOp excUses mOTIvaTe TO TRaINeRs heaR yOURselF WORK OUT Ways TO
WhIle helpINg clIeNTs
ThROUgh lIFesTyle chaNges! I’ve heard plenty of excuses throughout 11 years of training and helping people to live a healthier and more fit life. These are the top five excuses clients have given me over the years, and the responses I have used to help them see past those excuses. BY
BRAIN MISCHkE
“NOT eNOUgh TIme” is the excuse I cringe at the most because if you want something badly enough you’ll make time for it. Workouts can be 30 to 60 minutes a day, which equates to 4 percent of your day. When I sit down with them and dissect their days, I always find the time they need—they are just fighting to use their time for relaxing, scrolling through social media, or sleeping in rather than fitness. “eaTINg healThy Is TOO expeNsIve” is another fun excuse to tackle with clients. They don’t mind dropping a couple hundred dollars going out for dinner and drinks with friends for an expensive weekend but will complain about healthy eating or organic foods because they cost a dollar more. I like showing them they are wasting money on crap that’s inhibiting them from improving their situation. I teach them smarter ways of going about their food choices and beverage consumption. “I’m TOO sORe TO WORK OUT agaIN. caN I TaKe a BReaK FOR a cOUple OF days?” I hear this a lot when a client is new to training or hasn’t worked out in some time. Exercising actually alleviates the discomfort caused by muscle soreness. They may have overdone the first-time training and might need to rest the muscles, but it is rare that clients will reach that level of soreness if they are working with a knowledgeable and considerate trainer. 6 LONG ISLANDFITNESS & HEALTH
“I TRaIN WITh yOU sO I caN eaT eveRyThINg I WaNT” comes from clients who aren’t afraid of hard work in the gym and would rather put the effort there than change their choices on food consumption. If clients were open to making small changes in diet, they would see amazing transformations in appearance. It’s like they forget the real reason why they are doing this in the first place—overall health and fitness. “I caN’T dRINK ThaT mUch WaTeR IN a day!” I explain to clients that water intake is such a huge part of how we feel, function, and look. I tell them to look up how long our bodies can last without consuming water and then look at how long our bodies can last without food. Water balances body fluids, energizes muscles, keeps skin looking healthy, and optimizes kidney function. Increase water intake by drinking water with every snack or meal and consume fruits and vegetables to attain more hydration. Workout performance is greatly altered by dehydration!!!!! Decide fitness and health are a priority, and you’ll stop making excuses to maintain your unhealthy lifestyle. Find a trainer who believes in you, knows your capability, and leave your excuses with the old you! Be strong, eat properly, hydrate, and train smart! ___________________________________ Brian Mischke is a S.M.A.R.T. (Scientific Management of Anatomic and Responsive Training) Certified Personal Trainer, Owner of Essential Fitness in Farmingdale, and a Beachbody Coach. Contact: essentialfitness336@outlook.com
1. positive Thinking
Feel too tired to go to the gym after work? After you imagine the obstacle, you can figure out what you can do to overcome it and make a plan. For example, you can switch to morning or lunchtime workouts or go straight to the gym instead of stopping at home first.
2. Reward yourself
Reward yourself with something you like at the end of a workout. Your brain begins to associate sweat and pain with the surge of your endorphins rush you get after a great gym session. Once you’ve trained your brain to recognize that the workout itself is the reward, you won’t even want the treat.
3. commitment contract
Those who sign longer contracts with a fitness center ended up exercising more than those who agree to shorter durations. We have to get past the initial experience of displeasure in order to recognize the longer-term benefits.
4. cash Talks
Check out the app Pact. Pact is the most effective way to keep your fitness and weight loss resolutions in which a community of fellow users will literally pay you to stick to your schedule. If you miss your session, you authorize the app to charge your credit card or PayPal account. When you reach your goal, you get paid out of a common pool funded by yourself and other pactbreakers.
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pUTTINg The FUN BacK IN
FITNess TRAIL RUNNING:
Trail running is quite a different experience from running on pavement and even more so than running on a treadmill. Trail running works even more muscles. Not only is it a great cardio workout, but the uneven and changing terrain helps runners build strength and agility. There is also an amazing freedom found in being outside in nature, surrounded by trees and animals.
SPORTING IdeaS Fall Fun Fitness As the weather begins to cool down and the foliage brightens up, it’s a good time to start thinking about how to revamp your fitness routine for the new season. While you may no longer be able to swim outside or play beach volleyball, fall is still a great season for outdoor exercise.
ROWING:
Rowing attracts a variety of athletes: people cross-training for other sports, people who love to compete on the water, people going through rehabilitation and, of course, those who want to stay fit. Rowing is another low-impact activity as well as one that burns lots of calories because it uses so many muscle groups. It's also great for overall joint health because your joints move through a wide range of motion.
HORSEBACK RIDING:
Get up in that saddle and head out for a horseback ride where you can soak up the view and aroma of the colorful fall foliage while exercising some serious muscles. It’s a great core and leg workout. (You will feel your inner thighs the next day!)
RAKE AND SHAKE:
Raking leaves may be an annoying chore associated with fall, but it's also good exercise. According to Health Status, a 150-lb. person can burn 135 calories by raking leaves for 30 minutes. Turn outdoor chores into a game by setting small, achievable goals to help pass time and burn away fat.
PUMPKIN PICKING: Pumpkin-hunting may not be a sport, but after an hour in the pumpkin patch, you'll feel the burn in your body. Before walking away with the perfect squash, pick up a few pumpkins along the patch route for a few good squats and bicep curls.
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LONG ISLANDFITNESS & HEALTH 7
awareness
mINdFUlNess It is said that 95 percent of our behavior runs on autopilot. Our brains, having done the same actions many times before, simply shortcut paying attention because they already know what to do. And the result is that we operate by rote, by habit, routine. BY LESLIE LuFT
B
eing on automatic pilot and living life without noticing can feel very shallow. Everything is there, yet something is missing. The ingredient that is missing is the one that’s most important: you. When you’re not paying attention to the present moment, you are literally absent from your own life. Mindfulness is the exact opposite of autopilot. Mindfulness is about unmaking your routines and your autopilots. It’s an intentional action. But because our brains like the shortcut, this type of behavior requires continuous practice. Yet as much work and practice
as it requires, it’s one of the best and most assessable ways we can become healthier and happier in our lives. Mindfulness is a way to reconnect with what is most vital and alive in your experience. It is a way to fully experience yourself and the world. When you do this you find that there is a lot to appreciate in this life. Mindfulness is about living your life as if it really mattered, moment by moment by moment. This process of coming back to the present moment over and over again is like parenting a toddler, which is a perfect metaphor for your multitasking mind. When your mind begins to work again on rote, you come back again and again
with kindness and gentleness and you realize that although the mind wanders, there is nothing wrong with it, it does not need to be fixed, it is not broken. A great way to practice mindfulness is with your workout. Whether your physical activity is yoga, lifting weights, running, dancing, or swimming, you can do more than just burn calories or condition your physical body; you can move and breathe in a way that not only invigorates your body and gets your blood pumping, but also shifts you from routine and distracted to focused and capable. As you start your practice, run, workout, or swim, bring purpose to your activity by envisioning how you want it to progress, create an intention. “I’m going to pay attention to each stroke, to each footfall, to my breath.” Then do that: focus on your stroke, your step, your breath, concentrating on matching the rhythm of your movement with your breath. Your mind may wander, because that’s what minds do. And you may find that you’re once again acting by habit or routine. At this point, simply pause, acknowledging the fact that your mind has wandered away from how the water feels on your skin, or the gentle breeze as you run, or your breath. Then gently escort your mind back to the present moment with kindness and gentleness and without any negative judgment that it wandered. This is the practice. Enjoy it to the fullest as you take part in your life. ______________________________ Leslie Luft, E-RYT 500, is the owner and director of Absolute Yoga in Woodbury, NY. Leslie has certifications in a variety of yoga styles and conducts teacher trainings at her studio for new teachers as well as advanced studies for existing yoga instructors. Prior to opening Absolute Yoga 15 years ago, Leslie was a corporate and securities attorney for 20 years. Leslie teaches group classes at the studio as well as therapeutic and instructional private yoga sessions. You can reach her at www.absoluteyogastudio.com. or 516-682-YOGA
pOKémON gO-OBsessed peOple aRe geTTINg mORe exeRcIse ThaN They'Re Used TO
M
any people are preoccupied with finding and catching Pokémon in Pokémon Go, the reality app that just launched a few months ago. But for some, Pokémon Go is more than just an entertaining app—it’s helping them increase the amount of exercise they get. A friend of mine said that he inadvertently logged over 10,000 steps while using the app. And other players are realizing a similar trend— 8 LONG ISLANDFITNESS & HEALTH
catching Pokémon can feel like a workout or be a fun way to exercise. Playing Pokémon Go could fall into the category of fitness. Wandering around an area trying to catch Pokémon requires a lot of energy, especially when the Pokémon are spaced few and far between. A chiropractor we know took his whole family to a local college campus to try to catch Pokémon and spent four hours and a multitude of steps in the activity. He reported that as they
traversed the area they ran into quite a few other people engaged in the same pursuit. As opposed to other electronic games, which exercise only fingers on buttons, Pokémon Go is a revelation. It’s a way to have fun and get fit at the same time. It appeals to all ages. And as long as players don’t wander into traffic or other hazards, it’s an electronic game that both doctors and parents are generally, and heartily, in favor of. www.liFitnessandHealth.com
MO WOLFE
O BY
ver the summer, vacations, with hanging out, and a less structured schedule, it’s easy for your fitness and nutrition to take a hit. In the fitness world, September can be as busy a month as January is. There’s something about the start of a new school year that rubs off on everyone, even those who haven’t seen the inside of a classroom for decades either as student or parent. use this momentum and fresh start feeling to propel you back into a routine that gives you lasting results. Doing this now gets you ahead of the curve for any resolutions that would normally appear in January—and how great will you feel then?! Like any student, you’ll need to get organized, have a plan, and get a good grasp on your schedule. Take a little time to map out your individual goals and start to craft a plan around them. Students who don’t know what they want to be will try lots of different classes. Some are great fits, some get dropped…so allow yourself to be a student in this regard. Sign up for a few classes that you’ve never tried, and see if any stick. Gyms and studios have tons of classes to choose from. You can do yoga, Pilates, barre, spin, row, TRX, kick boxing, cross fit, or even a combination of all of them. Maybe you just want to add walking or running to your schedule. Create a schedule for your-
self over the weekend for what you can do the coming week. Be realistic about times, and then sign up in advance. This will help you honor the commitment. Students all need supplies for success. At the same time that you think about your “coursework” for the week, take stock of your kitchen and think about your top three diet and nutrition goals for the week, and then make sure you have the right “supplies.” Have healthy snacks on hand: Protein shakes are great when you’re on the run, and don’t forget hard-boiled eggs, hummus, veggies, and almonds. Try to eat clean whole foods as much as possible. Don’t forget to do your “homework” each day. The great news is you get to assign it! use mini-goals as homework assignments. Here is an example if you like charts to keep on track:
Day
Workout Goal
Nutrition Goal
Monday
Spin
2fruits,3veggies
Tuesday
Yoga
Tryanewgrain–quinoa
Wednesday
Pilates
Swapyourbreakfast
Thursday
Off
Tryanewveggie
Friday
Weights
Dosomefoodprepforweek
Saturday
Cardio
Gomeatless
Sunday
RepeatFavorite
Don’tdrinkcalories
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Approach this time of year with a beginner’s mindset, and be open to new thoughts and things. Allow yourself to get excited about something and pursue it with the intensity you used when you last learned something you loved. Success is usually a result of really liking what you do, so don’t force it. If something isn’t working for you, move on and keep moving until you find something that you love. Once you find it, you’ll be getting straight A's!
LONG ISLANDFITNESS & HEALTH 9
workout at work
easy exeRcIses ThaT WON’T emBaRRass yOU aT The OFFIce BY
MICHAEL GLASSER MAYRSOHN, DPT, OCS
A
s a Board-Certified Orthopedic Specialist in Physical Therapy, I treat the spine more than any other part of the body. Many of my patients are healthy and active but still wind up in my office suffering from non-specific lower back pain. The average person who works at a desk can sit for more than eight hours a day. I wrote this article because I see too many healthy people who have sedentary jobs and regularly exercise, yet become victims of lower back pain. I have had positive outcomes preventing lower back pain by adding these six easy stretches that can easily be done at your office. No matter if you exercise every day, or if you’re a weekend warrior, sitting at a desk will put a toll on your hips, spine, and knees. Try these stretches every day, two times a day, before lunch and before you leave the office. Stretching daily is an easy way to improve work performance and attendance. Here is a quick in-office wellness stretching program. If any of these exercises hurt, please do not attempt them. dOORWay sTReTch
Strand within a doorway and put your forearms, bent at 90 degrees, on the doorframe. Stagger your feet and gently lean forward. It’s normal to feel a stretch in your pecs and your shoulders.You are going to hold this stretch for 30 seconds and repeat three times in a row. (If you have shoulder pain, please do not do this stretch unless you are instructed to by a medical professional.)
sTaNdINg hamsTRINg sTReTch While standing with good posture, place your right heel on a chair or ottoman in your office and extend your knee out. keep your toes pointed out to isolate the hamstrings. Take a deep breath in, and while you breathe out, lean forward into the stretch. You should feel the stretch behind your leg, not in the calf. Hold for 30 seconds and repeat for three times before switching to the left side. sTaNdINg NecK sTReTch While standing, tilt your head to the right, keeping your eyes looking straight ahead. use your right hand to slowly pull the top of your head over to your right shoulder. Gently hold for 30 seconds and repeat three times in a row before switching to the left sTaNdINg OveRhead shOUldeR FlexION/WRIsT exTeNsION While standing, interlock your fingers and hands and point your palms outward. Slowly bring both arms overhead as high as you can and hold above your head for 30 seconds. Your palms should be facing the ceiling during this stretch. Repeat three times. sTaNdINg QUad sTReTch While standing, you will need to grab one ankle, bending your knee while holding onto the wall in your office for balance. Slowly bring your leg backward until you feel a stretch in the front of your thigh. Hold for 30 seconds three times, and then repeat on opposite side. _____________________________________________ If you found these tips useful, and you are ready to be motivated to the next level of fitness, we can help you at our local physical therapy office. Metro Physical & Aquatic Therapy has 6 locations throughout Long Island and Queens. Visit us at: www.metropt.com. Ask for Ian when you call 516-745-8050 or email him at Metroactivefit@gmail.com. Connected. Competitive. Convenient.
TRUNK ROTaTION In your chair, scoot forward away from the back rest. keep your feet flat on the floor. While rotating your upper body to the right, exhale a big breath. keep your right and left arms on top of your chair and hold the stretch for 30 seconds. Repeat three times in a row, and switch to the other side.
10 LONG ISLANDFITNESS & HEALTH
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lONg IslaNd…NaTURally? An op-ed from Long Island’s longest running Drug-Free athletics promoter BY PHIL SOTTILE
F
or 15 years, I have maintained the mantle for Long Island in the promotion of truly drug-free athletics. In the bodybuilding, physique, and bikini world, we call it “natural.” Currently we are building our September 17th Long Island Experience Bodybuilding, Figure, and Bikini show in Port Washington, but I face a four-year drought of drug-free talent as evidenced by a decline in natural competitors. One of my judges tells me, “I spoke to a young man in the gym this week who asked me, ‘Is there anyone still natural?’” He apparently posed this question in good faith, based on his experiences around Long Island gyms. A frightening electrical charge shot up my spine. It was in that moment that I realized that the public’s belief system regarding those who compete in bodybuilding is this: They all use drugs. What a depressing proposition. Such a position could be reasonably reconciled through the staggering increases in the participation levels in the well-known bodybuilding organizations, and less so in the drug-free shows held in the Tri-State area. unbelievably, this appears to be a localized and very peculiar issue to us Long www.liFitnessandHealth.com
Islanders. Personally, I do not have empirical answers, only feelings. I have witnessed the rise in attendance in nondrug-tested shows across the Tri-State area, and a rise in non-tested shows since 2012. Such evidence could suggest the young man’s question has merit. However, it could just mean that the particular sample space of competing athletes believe that “fame” is found in the drug world? Could athletes seeking to compete in the “drugged world” suggest that these athletes believe that the drugfree natural competitions on Long Island have “dried up” and that competing in the drug world is the “only game in town”? Why is it believed that Long Island bodybuilders are drug users? Such a postulate begs the question: Are these active competitors drug free, or are they indoctrinated in the ways of the “dark side”? At a minimum, it would be sad to conclude that athletes who move into the nondrug-tested bodybuilding world eventually must use in order to truly compete. This would make both the athlete and the organization(s) complicit in the justification of drug use and ignores the implication of the many negative physical ramifications of such drug use, which this magazine has explored in the past. Frighteningly, it also pro-
motes a belief system that “… everyone is doing it. So, to compete, I must also.” Therefore, the logical conclusion is that such organizations themselves are no more than a cartel of pushers, and the competitors are willing addicts who cannot break the cycle. Perhaps the young man is right? Is anyone still natural? Has
the drug-free body-building practice been expunged on Long Island in favor of a spreading epidemic of drug use? I do not know. However, I do know I will continue to promote drug-free events and continue to be Davey to the drug-infused Goliath! ________________________ Contact Phil Sottile at 631-858-2900 for details and tickets.
LONG ISLANDFITNESS & HEALTH 11
beauty
peRmaNeNT
maKeUp FOR
peRmaNeNT gOOd lOOKs BY OLGA LuCIA, CPCP, FAAM, CMI
Y
ou exercise to look good and feel good, as well as for health reasons. With permanent makeup you are able to look good all the time, just the way you want—even when you’ve just woken up or finished a very sweaty workout session. With permanent makeup, you don’t have to worry that your makeup will run when you perspire. One of the great benefits of permanent makeup is looking beautiful all the time, no matter what activities you engage in. There is even a health benefit! If you’re worried about your makeup running, you may be tempted to forgo your workout, or the most strenuous parts of it. With permanent makeup, though, you are not disincentivized in this way. Feeling confident in your makeup, you can engage in any sports or activities (swimming, hot yoga, CrossFit, bootcamps, tennis, camping, swimming, golf, etc.). You can enjoy the summer, too, even through the scorching heat, without worrying that your makeup will run, smear, come off during aquatic exercise, or wash off. Permanent makeup is also ideal for busy professional women who have little time in the morning to apply makeup, or those who are worried about it wearing off or smudging through the day. Save the time that you’d otherwise lose in applying conventional makeup every day. When practicing your favorite sport, or your workout routine, or waking up in the morning, you want to feel like your most confident self. With permanent makeup, you don’t have to touch your face up several times throughout the day as so many women need to with conventional makeup. Yet you always have the option to add more makeup if you’d like to change your look from business-appropriate to dressy for a special occasion. Permanent makeup, also known as permanent cosmetics, micropigmentation, cosmetic tattooing, or dermal pigmentation, is the art and science of
12 LONG ISLANDFITNESS & HEALTH
implanting color onto your skin. The application of permanent makeup requires the use of specialized instruments by a trained and experienced professional. (Always check for referrals and reputation, request to see unretouched before-andafter photos of previous clients, and ask to see any credentials of the professional.) Permanent makeup not only delivers natural-looking round-the-clock beauty but can mask or minimize a number of imperfections such as scars. You care about your health and work out hard to achieve the perfect body, so why not care for your facial appearance, too? One of my clients used to say all the time, “My face has to match my body.” She was overweight at the time. Then she got permanent makeup. She had her eyebrows, eyeliner, and lips done. After getting her permanent makeup, she exercised without worrying about smearing her makeup and gained the confidence to lose the weight she wanted. She no longer had excuses to not go to the gym. Let permanent makeup help you with your active lifestyle, like it did with my client and so many more. Permanent makeup can also be beneficial to those with allergies to conventional makeup, or those who have sensitive skin. It is helpful to men and women with alopecia, which is caused by auto-immune disorders, and to those with issues resulting from hormonal imbalance, menopause, thyroid problems, chemotherapy, burns, and cosmetic surgery. Do you have difficulty in applying makeup? Cosmetic application is a challenge to those with visual issues such as farsightedness, extreme nearsightedness, cataracts, macular degeneration, dry eyes, or glaucoma, and those who wear glasses but need to take them off in order to apply makeup. Cos-
metic application is also a challenge for those who have tremors, stiffness, or other motion issues, including but not limited to such challenges as arthritis, muscular dystrophy, Lou Gehrig's disease (ALS), and Parkinson's. Then there are individuals with no physical or visual challenges who simply aren’t skilled at the artful application of makeup. They, too, can benefit greatly from getting permanent makeup. The benefits of wearing permanent makeup are enormous! Give freedom and confidence to your active and healthy lifestyle. Seriously consider getting permanent makeup. You can get as little makeup or as much as you want: Do you want only eyeliner? Lip color and blusher? Eyebrow enhancement? The full palette? It’s your choice. _________________________________ Olga Lucia is a licensed esthetician specializing in micropigmentation She is located at Northern Blvd. Suite 301,Manhasset. To arrange for a complimentary private consultation call 516-627-0722. Or you can visit her website at www.pcosmetics.com
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interview
Fitness Might Be Simple
BUT he Is JOhN BasedOW cOmplex INTERvIEWED BY BRuCE JACOBSON
N
ative Long Islander John Basedow is the creator of the best-selling Fitness Made Simple video series, which has helped to improve the bodies and lives of thousands of men and women. Fueled by an undying persistence and his personal motto, “Believe in yourself and you can accomplish anything,” John has achieved international recognition and created a media empire with Fitness Made Simple, which includes dVds, Cds, supplements, and infomercials, all aimed at raising awareness about the importance of making fitness a part of your life. _______________________________ F&H: Why did you get into fitness? JB: I began my fitness journey at a time when I was without direction. I decided to create goals, and one of the goals was to be a fitness magazine model. I did not want to look like a bowling pin with a big, wide middle, no shoulders, long, skinny arms and legs…so I had to change this body. I researched all the diets, fitness fads, exercise philosophies, supplements, and eating plans. I tried a variety of approaches for over a year and did not see www.liFitnessandHealth.com www.liFitnessandHealth.com
dramatic results. Instead of throwing up my hands and quitting, I developed Fitness Made Simple. F&H: How did you create Fitness Made Simple? JB: I sat down one weekend and went over everything I’d tried in the past year. I looked at what worked, what didn’t work, and what could work if I tweaked it. As I examined my fitness journey, I had an “aha” moment. I realized there is not a one-dimensional approach to fitness. I used what I had learned and created Fitness Made Simple with a multi-dimensional approach to wellness. My approach is like a triangle with three sides to the program. ITime-conserving, lean muscle building workouts I Fat-fighting, muscle-building nutritional plan ISupplementing to maximize gym and kitchen efforts F&H: What is your favorite workout routine? JB: I perform the Fitness Made Simple workouts, but I change them constantly to keep challenging my body. Over time, the body gets used to the same workouts, and you need to shock muscles. Sometimes I
go to the gym without a routine and just shock my body with new exercises. Variety is the key to seeing fitness results, and Fitness Made Simple has a large collection of workouts. F&H: What changes are happening to Fitness Made Simple in 2016? JB: New availability of Fitness Made Simple workouts and health tips to reach more participants. For a small monthly fee, fitness participants purchase a membership to Fitness Made Simple and are able to view workouts from a computer, iPad, and smart phone. Plus, Fitness Made Simple releases new fitness tips to enhance performance. At Fitness Made Simple, we want you to live your life first, but incorporate fitness-friendly choices into that life to get the body you want. F&H: What are your thoughts on infomercials? JB: Infomercials are typically variations on old fitness themes, but if it gets someone thinking about fitness, it’s a good thing. F&H: What type of influence does social media have on the fitness industry? JB: I am excited about social media sites such as Twitter, Snapchat, and Instagram as a way for fitness professionals to make a name for themselves and motivate others. The key to success is to cut through the clutter and make yourself stand out. F&H: Who is your fitness idol? JB: I never had a fitness icon. I was inspired by people such as Tony Little and Jack Lalanne, because they were successful, but I never wanted to be them. I look up to people such as Oprah and Joel Osteen, who encourage positivity and selfempowerment. I encourage others to reach their goals—fitness-related and otherwise—by reminding them that if they believe in themselves, they can accomplish anything. Success requires hard work, but it is achievable. I warn people to not let others get in the way of dreams, and to keep going no matter what. Many people fail because they do not stay the course. Success happens when it is going to happen—not on your timeline. Be persistent. Do not let anybody tell you you cannot do something. Screw them. Have tunnel vision. Go for your goals and you’ll achieve it. LONG ISLANDFITNESS & HEALTH LONG ISLANDFITNESS & HEALTH 13 13
barre
Why BaRRe? Why The BOOTy BaRRe ? ®
Let's dig into the science behind the ballet-inspired workout to find out exactly how it can transform your physique. BY SuSAN MCGuRN & MARIA OCHAkOvSkY-GOMEz
a BRIeF hIsTORy You may have heard of the Lotte Berk Method. Lotte Berk, a German dancer who lived in London, created a combination of dance conditioning and rehabilitative therapy exercises after a back injury. She opened her first studio in 1959 in her London basement, where famous, not-so-famous, and not-yet-famous (such as Barbra Streisand) regularly came to lift and tone to stay fit. Lydia Bach, one of Berk's students, brought back to the uS in 1971 what she had learned, and opened the first “Lotte Berk Method” studio in New York City. As more and more fitness professionals caught on to the method, they branched off to create their own variations of the workout, such as Physique 57, the Bar Method, Core Fusion, and the Booty Barre®. hOW Was The BOOTy BaRRe® cReaTed? BB was created by London-based Pilates instructor and celebrity trainer Tracey Mallet, who has accumulated over 20 years’ experience. She realized her students were looking for something similar to Pilates but with a cardio workout. The routine was tested on both genders and a variety of ages and then released on a wider scale. Today BB is taught across the world. WhaT maKes The BOOTy BaRRe® dIFFeReNT FROm OTheR BaRRe meThOds? The Booty Barre® method is a fun, high-energy group exercise class that fuses fitness techniques from Pilates, 14 LONG ISLANDFITNESS & HEALTH
dance, and yoga, combined with fluid athletic intervals. The method is the perfect combination of strength and flexibility, with an added cardiovascular endurance element utilizing the barre. The method focuses on proper anatomical biomechanics, with techniques for a safe and fun class that can be modified for all fitness levels. While most barre methods use the "tuck" (pelvic tilt), The Booty Barre® method uses a neutral spine. Although all barre classes are dance inspired, you don't need rhythm, a tutu, or fancy footwork to participate. Most barre classes follow a basic structure. The Booty Barre® method, as in most barre classes, typically uses bodyweight, light hand weights (usually 2 to 5 pounds), or resistance bands to level up your arm exercises. For lower-body work, a soft exercise ball is often used to help engage leg muscles. So why barre? A typical strength training class uses compound movements (squats and shoulder presses). In barre you perform a great deal of isometric movements, which are enough to fire up the muscles. Most would think that this is not a hard workout, especially those who do HIIT or CrossFit. Not the case at all. These tiny movements give you an a**kicking workout—emphasis on your a**! The BeNeFITs Isometric contractions are a big part of a barre class. The muscle tenses without changing length—a great way to maintain muscle strength. There are higher reps with lowweight that fatigue your muscles differently. This type of work will target slow-twitch muscles, which helps increase endurance (marathon runner,
dance aerobic routines such as zumba, CIzE etc.). Although some barre classes may lack compound movements, or as some say, functional movements, like squats, lunges, or bent-over rows, Booty Barre® incorporates athletic moves throughout the routine. hOW dO yOU TaRgeT mUlTIple mUscle gROUps aT ONce? This highly efficient workout utilizes two to four movements at once. You have shoulder girdle engagement (when your hand or arm is on the barre) while using quads, inner thighs, hamstrings, calves in pliés, arabesque, attitude, and more. Of course, don't forget your "booty," which extends the hip and helps stabilize the standing leg. When you work all these areas at once at a steady pace, it elevates the heart rate. In addition, Booty Barre® focuses on postural alignment, increases body awareness, improves core strength, and enhances mobility, all while lifting and toning your booty and more—a total body experience!
_____________________________ Susan McGurn & Maria Ochakovsky are the founders and owners of Body in Balance Yoga -Pilates in Mineola. National Certifications include A.C.E. and A.F.F.A. Specializing in Stott Pilates, BASI, Yoga Tune up®, Booty Barre and Myofascial Release among many other formats. To contact call 516-747-4997 or visit www.bodyinbalanceli.com www.liFitnessandHealth.com
youth
chIldReN& exeRcIse If you have a child age six to eight who wants to start exercising and lifting weights, you may find yourself wondering what you should do. While some think it is perfectly fine for children to exercise, there are others who think differently.
t
he long and short of it is that yes, it is beneficial for your child to participate in exercise or a weight training regimen, but there are a few things you should keep in mind once he or she begins. You need to keep in mind that children aren't minature adults, and therefore you can't use the same methods with growing children that you can use with adults, as children are different from adults emotionally, anatomiwww.liFitnessandHealth.com
for them to develop strength and speed. Their breathing and heart response during exercise are also different from those of an adult, which will affect their capacity for exercise. On the other hand, young boys and girls can drastically improve their strength with weight training although, as opposed to the situation for adults, neurological factors rather than muscle growth factors are mostly responsible. When you consider programs for children, first and foremost you should obtain a medical clearance. The first approach to designing a program is to establish a repetition range of eight to 12 and keep the workload appropriate for the range. You should ensure that
workouts are spread out enough to have at least one to two full days of rest between workouts. The main focus when working out should be on the form of every exercise performed, and not on the amount of weight being lifted. Before weight training, the child should engage in a warm-up and stretching. Start your children off with light loads and then make adjustments accordingly. They should do no more than three nonconsecutive exercise sessions in a week. You should also see to it that they drink plenty of water before, during, and after exercise. Getting enough water is very important with exercise, as it is oftentimes very easy to get dehydrated, and this is espeBy yVeS MaCO cially true with children. MC danCe & FItneSS
cally, and physiologically. All children have immature skeletons, as their bones don't mature until they reach 14 to 22 years of age. With girls, exercise during childhood can have very critical effects on bone health that can last for their entire lives. Children are oftentimes vulnerable to growth-related overuse injuries such as Osgood Schlatter disease. Children have immature temperature regulation systems due to their having a large surface area compared to their muscle mass, which will cause them to be more susceptible to injury when they aren't properly warmed up. Children don't sweat as much as adults do, so they will be more susceptible to heat exhaustion as well as heatstroke. Due to their low muscle mass and immature hormone system, it is harder LONG ISLANDFITNESS & HEALTH 15
health
WheN scaRs BecOme mORe OF aN IssUe ThaN appeaRaNce Scars and scar tissue are a necessary part of the healing process.
W
BY ANDREA WOOD, PT, DPT
ithout scar tissue, we would all die from infection with gaping open wounds. Some scars can evoke bad memories, even cause embarrassment. Besides vanity issues, pain or sensitivity can also be issues, with thicker, reddened scars or tissue below the skin. Often visits to the doctor for painful scars will elicit the response, “Everything seems to be healing well.” Maybe it is…and maybe too well. Extensive abdominal surgeries, laparoscopic incisions, and even childbirth tissue trauma can cause scars and compounding muscle weakness. Scars themselves can be made through muscles, entrap small superficial nerves, and become too thick through excessive laying down of cells that can cause pain. Caesarean section scars that cut into abdominal tissue can create a host of unwanted symptoms such as abdominal sensitivity, bladder urgency and /or frequency, and even pubic bone pain or labial pain. Perineal scars secondary to episiotomies or spontaneous vaginal tearing during the birthing process can form excessive amounts of scar tissue that cause sitting pain and inability to wear tight underwear or pants, and can even create sexual dysfunction. To understand how scars can cause pain and dysfunction, it’s important to understand the physiological process of scar formation. Your skin and fascia contain an important element called collagen, which is laid down in an organized fashion much like a tic-tac-toe board. Normal fascia moves freely without many restrictions to allow our body to function pain-free with optimal mobility. After a cut, your body lays down granulation tissue made up of collagen in order to close the wound. However, our bodies are not always efficient at laying down this new collagen in an organized fashion. During what is called the “proliferation phase” of healing, the body will begin to lay down collagen in a haphazard form. Post-proliferation phase, the body will then try to organize this new collagen to the best of its ability for up to two years in the References: Silva PD, Suarez SA. “A Case of Disabling urinary Frequency and Pelvic Pain Due to Postoperative uterine Adhesions.” WMJ. 2016. Feb;115(1):43-45 Moro F, Mavrelos D, Pateman k, et al. “Prevalence
“maturation phase.” Performing scar massage can help encourage the body to lay down collagen in a more organized fashion and reduce restrictions from the haphazard pattern of the proliferation phase. It can also promote better organization of collagen during the maturation phase. Scar tissue has a tendency to adhere to surroundings, restricting normal mobility and contraction of muscles and fascia, disrupt organ function, and cause constriction around nerves leading to symptoms at other sites. For example, scar tissue associated with a Caesarean section, given its size and location, can cause dysfunction of the abdominal muscles leading to low back and pelvic pain, disruption of bladder expansion leading to urinary urgency, and neuropathy of pelvic nerves such as the obturator nerve, leading to loss of adductor (inner thigh) muscle function. In fact, one study reported pelvic adhesions in more than one-third of a sample of 308 women with a history of Caesarean delivery associated with chronic pelvic pain. Perineal scarring post-vaginal tearing during childbirth or a planned episiotomy can cause dyspareunia (painful intercourse), pelvic pain, pelvic floor muscle weakness, or future fecal and stress incontinence when severe tearing occurs that may include the anal sphincter. Women who have episiotomies and spontaneous lacerations at birth report decreased sexual satisfaction post-birth versus those with an intact perineum post-partum. Massage to the perineum has been reported to cause increased vasodilation and blood flow, improve tissue elasticity, and decrease pain. Digital perineal massage during pregnancy at about 35 weeks’ gestation to prepare for birth may also potentially decrease the need for an episiotomy. Troubling health issues arising from post-partum perineal trauma is more common than you may think. One of the most common reasons for referrals to a particular post-partum perineal clinic was history of a third- or fourth-degree perineal laceration that led to urinary incontinence and pain. Luckily, physical therapists can be
of Pelvic Adhesions on ultrasound Examination in Women with a History of Caesarean Section.” ultrasound Obstet Gynecol. 2015. Feb; 45(2):223-8. Hong B, ko Y, kim H, et al. “Intrapartum Obturator Neuropathy Diagnosed After Caesarean Delivery.” Arch Gynecol Obstet. 2010. 282:349-350.
16 LONG ISLANDFITNESS & HEALTH
trained in soft tissue techniques to help prevent problematic scar tissue from forming and teach you self-care tools to prevent your scars from becoming a problem down the road. This can be typically done after approval from your doctor and the initial healing of the scar has occurred, which commonly takes six to eight weeks. Physical therapists specially trained in pelvic floor rehab can also address perineal scars internally and externally and provide pelvic floor muscle interventions to prevent future urinary or fecal incontinence. The team at New Dimensions Physical
Therapy consists of physical therapists with advance training in biomechanics of the body, hands-on orthopedics assessment and treatment, as well as pelvic floor rehab beyond their doctoral degrees to help you return to normal life with no complications postsurgery or post-partum. Our team will also provide you with a home program to help you manage your scar symptoms once physical therapy is completed. _________________________________ The team at New Dimensions Physical Therapy consists of physical therapists with advance training in biomechanics of the body, hands-on orthopedics assessment and treatment, as well as pelvic floor rehab beyond their doctoral degrees to help you return to normal life with no complications postsurgery or post-partum. Our team will also provide you with a home program to help you manage your scar symptoms once physical therapy is completed.Visit use at www.newdimensionsphysicaltherapy.com or call us at 516-304-5373. New Dimensions Physical Therapy, 75 Plandome Road, Manhasset.
karacam z, Ekmen H, Caliser H. “The use of Perineal Massage in the Second Stage of Labor and Follow-up of Postpartum Perineal Outcomes.” Heath Care for Women’s International. 2012. 33:697-718. Beckmann NM, Stock OM. “Antenatal Perineal
Massage for Reducing Perineal Trauma.” Cochrane Database for Systematic Reviews. 2003. Issue 4. ART NO.:CD005123. Brincat C, Crosby E, McLeod A. “Experiences During the First Four Years of a Postpartum Perineal Clinic in the uSA.” Int J Gynaecol Obstet. 2015.128: 68-71.
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fit-tech
8 INexpeNsIve hOme
gym esseNTIals
Here are the eight things you need to build an affordable home gym. Create a home fitness gym that gets the job done! 1) dumbbells Dumbbells are essential for the home fitness gym, necessary for presses, arm exercises, and even a few core exercises. There are many kinds of dumbbells out there, from the cheap to the boutique. All of them fall into one of two types: fixed weight or handles-only. Handles are plate-loaded. This requires you to slide the weight plate on yourself and then fasten the weight with collars. Most handles are either standard or Olympic. Standard are smaller in diameter than the Olympic version. You’ll want to coordinate any plate-loaded barbells you purchase with your dumbbells. That way the plates are compatible. Standard handles start at around $8. Olympic handles are pricier and longer. This added length actually takes getting used to on a few exercises. __________________________________
6) Jump Rope Jump rope for cardio: $5. Simple. __________________________________ 7) stairs If you have a few stairs in your house, you can add a couple of outstanding exercises. These include the lunge and the step-up. Since they elevate heart rate, both are good if you’re performing circuit training. And, if you live in an apartment building with several flights of stairs, your cheap home gym includes a free stairclimber. __________________________________ 8) yard If you have a backyard, you can always do basketball-style conditioning drills, such as sprints and short intervals. Make sure to build up your joints and tendons first with slower, more deliberate strength training to avoid injury. And if you have solid walls, you could bounce a medicine ball. This move is good for ab development and keeping a high heart rate. Now that you've built it, don't forget to use it!
2) Barbells You need a good barbell, and, like dumbbells, they come in standard and Olympic. Again, definitely be sure that they’re compatible with your dumbbells. An Olympic bar won’t fit on a standard bench, a 7-foot standard bar will work on an Olympic bench. A standard barbell set includes a 20-pound bar, two dumbbell handles (with collars), and 85 pounds of plates. A unit like this will run about $100. This isn’t a lot of weight, so you'll probably want to buy more before too long. __________________________________ 3) Bench In a truly low-priced home gym, you can use any old bench for presses and one-arm rows. Make sure that it’s 2 to 3 feet wide and solid. A piano bench could work if it’s heavy enough. Otherwise, a picnic bench also works well. Get creative: You can put something under the front or rear to have an incline or a decline bench. __________________________________ 4) chin-Up Bar A chin-up bar can be constructed out of any material that will support your weight. You can find a chin-up bar for $10 to $40. __________________________________ 5) swiss Ball Although I think that these are somewhat overused, they can add a little variety to your home fitness gym workouts. In addition to making you look more sophisticated by simply having one around the house, they also increase balance and tend to strengthen the core muscles. You can find one for $20. www.liFitnessandHealth.com
LONG ISLANDFITNESS & HEALTH 17
longevity
10 sTeps yOU caN TaKe TO slOW dOWN agINg
1. Eat a varied and healthy diet. Include plenty of fruits, vegetables, and whole grain
foods. Fiber, calcium, iron, magnesium, and vitamins all play a part in keeping your body functioning at its best. Drink lots of fluids to maintain healthy skin and flush out waste. Eating right will help you maintain a healthy weight. ___________________________________________________________________________________________________________
2. Exercise every day. Exercise improves appetite, makes healthy bones, gives you
a better emotional outlook, and improves digestion and circulation. Exercise makes you stronger and helps you lose weight. ___________________________________________________________________________________________________________
3. Seek prompt medical care when you're ill or injured. Listen to your body and take care of any little problems before they become big ones. Get screened for diseases such as cancer and heart disease. ___________________________________________________________________________________________________________
4. use sunscreen to prevent sunburn. Professionals agree that one of the most
significant factors contributing to aging is chronic inflammation of the skin. ___________________________________________________________________________________________________________
5. Quit smoking, and avoid secondhand smoke. Smoking has very damaging effects and dramatically increases your risk of getting cancer and heart disease. ___________________________________________________________________________________________________________
6. Manage stress. Stress is a part of everyday life. Develop methods to
help you cope and adjust to situations in your life that may cause you stress. The situation isn’t the problem; it’s how you react to it. ___________________________________________________________________________________________________________
7. Look for ways to improve overall well-being and enthusiasm for life. Be curious and creative, which will encourage you to learn new things. You can also use humor and laughter to help you age well and live long. ___________________________________________________________________________________________________________
8. keep strong relationships. Maintaining close ties to your family and friends is crucial to healthy aging.
___________________________________________________________________________________________________________
9. Don’t let fears and worries dominate your life. A worried mind is not at peace and robs you of zest and energy, which you need to maintain youthfulness. _________________________________________________________________________________________________
10. keep cells youthful with antioxidants. Antioxidants are found in a full range of fruits and vegetables, as well as in some meat, like fish. Although our bodies produce their own antioxidants, the level of product declines over time because of environmental factors and through the aging process. You can also take antioxidant supplements or even antioxidant teas. Do all you can to be healthy, and in doing so you will age more slowly. If you have any questions about products that claim to slow or reverse aging, ask your doctor. He or she can help you sort through the information and get the facts. 18 LONG ISLANDFITNESS & HEALTH
W
ith all the different kinds of medical treatment available in treating heart attacks, research has shown that people who eat a balanced diet and exercise more can substantially reduce their risk for cardiovascular disease and death, even if they’re in their 50s or 60s. Most experts agree that a health-promoting lifestyle such as eating well, being active, and not smoking can cut overall risk of heart disease by 80 percent. Almost 14 million Americans have a history of heart attack or angina. It is now one of the leading causes of death in the united States. More than 1 million Americans have heart attacks each year. A heart attack, or myocardial infarction (MI), is permanent damage to the heart muscle. Myo means muscle, cardial refers to the heart, and infarction means death of tissue due to lack of blood supply. Nutrition and energy are delivered to the entire body by blood from the pumping heart. The heart itself requires constant energy in the form of oxygen and nutrients, which all come from the blood that is delivered through the coronary arteries. A blockage in the coronary arteries prevents blood flow and causes the heart muscle to starve. The medical term for such starvation is ischemia, a condition that is accompanied by a chest discomfort called angina. If the blockage is severe, some of the heart muscle actually dies. When heart muscle dies, this is www.liFitnessandHealth.com
beats
a heaRTTO-healTh TalK
called a heart attack, or myocardial infarction. Fortunately, modern medicine already offers medical treatment for acute heart attack. Preventive measures have been identified and are now being taught to stop such an attack from occurring or recurring. Beta blockers are medications used to decrease heart rate and blood pressure. These can be given through an intravenous (Iv) line or by mouth. Oxygen is used via nose plugs or a facemask if a person is having a heart attack. This is useful if breathing is difficult or the amount of oxygen in the blood is low Aspirin is used to decrease blood clotting. It works by preventing platelets from sticking together. Plavix (generic name: clopidogrel) is an additional platelet blocker given to those having a heart attack. Both aspirin and Plavix are pills given by mouth. Clotting inhibitors called heparin, lovenox, and 2B3A are given via Iv and can help prevent the blockage from getting worse. A statin, or cholesterol pill, is often given to those having a heart attack. This, too, can stabilize a blockage and prevent it from getting worse. Chest pain can be decreased with nitroglycerine. This is given in a variety of ways, a dissolving pill under the tongue, a paste on the chest, or via Iv. Nitroglycerine helps dilate the coronary arteries, allowing more blood to flow through. Morphine is another medication to control chest discomfort and ease anxiety. These medications mentioned here work to stabilize a blockage; however, they are not very effective in removing one that has already formed. That job is done by clot buster medications, or thrombolytics. T-PA (tissue plasminogen activator) and similar medicines can break apart a blockage and restore blood flow. Alternatively, this can be done with a balloon and stent procedure by a cardiologist. However, there are practical methods that can lessen the chances of having a heart attack. Consuming at least five fruits and vegetables daily, exercising at least 2.5 hours per week, maintaining a healthy weight, and not smoking can decrease your chances of heart trouble by 35 percent, and the risk of dying by 40 percent, compared with people with less healthy lifestyles. Research has shown that people who eat a balanced diet and exercise more can substantially reduce their risk for cardiovascular disease and death even if they’re in their 50s or 60s. Most experts agree that a health-promoting lifestyle such as eating well, being active, and not smoking can cut overall risk of heart disease by 80 percent. Indeed, adopting a heart-healthy lifestyle makes a difference. www.liFitnessandHealth.com
FIghT heaRT dIsease WITh Red WINe
R
ed wine contains lots of cardioprotective compounds, including resveratrol, a polyphenol found in grapes that becomes highly concentrated during the winemaking process (which is why red wine wins over grape juice). Resveratrol has antioxidant properties and is thought to protect the blood vessels in the heart and help prevent blood clots from forming. There's also some evidence that suggests moderate consumption of red wine may raise HDL (good) cholesterol.
LONG ISLANDFITNESS & HEALTH 19
plateauing
geTTINg aROUNd The WeIghT lOss plaTeaU
A
mong diet experts, there is a rarely mentioned adaptation of the body that prevents a diet program from achieving maximum results. This adaptation, the weight loss plateau, can be tackled in a variety of ways, most of which involve changes to the training or diet regimen of a person. While circumventing the metabolic rate can be a difficult process, it can be done. The typical human form is capable of achieving a number of incredible feats that seem to suspend or defy the way science tells us things work. Athletes, through sheer willpower, can end up lifting something that their bodies should not be
able to without suffering anything worse than muscle spasms. People can adapt to extreme physical trauma caused by a car accident and defy predictions that they'll never walk again. While, in general, these amazing feats are useful in a number of situations, there are physical reactions that some people look upon with quite a bit of disfavor. Among these disfavored reactions is something known as a weight loss plateau. Essentially, the plateau is a term used to describe a situation where the body has become incapable of losing any further weight, usually due to developing a tolerance for the weight loss pills or other meth-
20 LONG ISLANDFITNESS & HEALTH
It is this natural adaptability of the human body that can cause the weight loss plateau, particularly if the person's diet and eating habits have been altered for weight loss ods being used. Essentially, the plateau is hit when the body develops tolerance for the regimen's limitations and practices, thus allowing the metabolic rate of the body to adjust to whatever pills or techniques are being used. Most diet books decidedly ignore the existence of the plateau, primarily because it can be seen as negating the purpose of the diet and is, therefore, bad for marketing. There are, however, ways to counteract the human body’s building a tolerance for training regimens and weight loss pills. The human metabolism, when presented with a pattern, will eventually adapt to that pattern. It is this natural adaptability of the human body that can cause the weight loss plateau, particularly if the person's diet and eating habits have been altered for weight loss. As such, changing the pattern will, once a sufficient amount of time has passed, allow your diet plan or weight loss pills to become effective again. This trick essentially involves confusing the human metabolism and is often taken as a rather drastic way to get the body back in diet mode. There are several ways to effectively alter that pattern without causing the body permanent harm. Adding strength- and weight-training and modifying one's exercise program can also help someone get past the plateau, in most cases. The
body will still burn through nutrients during physical activity, though the digestive system's metabolic rate can adapt such that more weight is retained rather than burned during exercise. Increasing the difficulty of the exercises, or changing the movements to target lessdeveloped muscle areas, can effectively force the body to readapt. While the body is busy adapting to the changes, it can also start losing weight again. This method is best used with alterations to the person's diet, however, to maximize the effectiveness. Another trick used to circumvent the problem of the plateau is to make changes to the time frame between meals. The internal clock that the human body's digestive system operates on can be altered to suit one's purposes, provided one executes the proper alterations to one's diet and eating habits. A simple action like altering the schedule of the meals, such as adding more meals but reducing the bulk of each, can have an appreciable effect on altering the metabolic rate. Some slower metabolisms may require a combination of diet program and exercise regimen modifications, while others can get by with merely shortening the break between meals. The critical point is to find a method that works and is effective for a specific metabolism, which can be a time-consuming process. www.liFitnessandHealth.com
exeRcIses yOU shOUld NeveR dO agaIN CAN YOU HAVE TOO MUCH Supplement
pROTeIN?
P
rotein is a hot topic on the internet and in the gym, widely discussed and debated among bodybuilders, nutritionists, and doctors. There are those who say you can't get enough protein, while there are others who claim that you actually can get too much protein. But can you really have too much of a protein supplement? Yes, you actually can have too much protein. unfortunately, the body does not store protein. Instead, it turns the protein to fat, and then stores the fat. When fat is stored, you become overweight, and that physique that you were shooting for will fly out of the window. This, however, is the least of your problems if you are taking in too much protein regularly. An overdose of protein can lead to ketosis. “ketosis” means that there are too many ketones in the bloodstream. This, in turn, can cause damage to the kidneys. Dehydration is also a result of too much protein. So, as you can see, very serious health problems can occur when you take in too much protein, or too much of a protein supplement. The weight gain that you will experience will be the least of your problems. So, how much protein do you need? How can you be sure that you aren't overdoing it? As an athlete, you need .6 to .8 grams of protein for each pound of body weight. Many bodybuilders, however, take in about one gram of protein for each pound of body weight, and most do not have any problems with this. This is very common for strength trainers. The protein that you take in can come directly from food, or from protein supplements; however, a combination of solid foods and liquid protein supplements is recommended. In the case of replacing food with protein supplements, you can also have too much of the protein supplement, regardless of how much or how little protein you are actually taking in. You see, your body needs both solids and liquids. It’s true that liquid protein is easier for the body to absorb, which is why a liquid protein supplement is recommended immediately after working out. However, your body needs to go through the act of digesting food, and it works harder at digesting protein, which in turn burns more calories. Again, you need a combination of solid foods and liquid protein supplements. Bodybuilders do need more protein than sedentary people, and even more than some other types of athletes. However, remember the 'all things in moderation' rule, and understand that taking in more protein supplement than you actually need to reach your goals will not get you anywhere near your goals. Instead, it will leave you overweight, and in poor health.
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machine leg extensions There's no functional benefit to leg extensions. knees aren't designed to carry weight from that angle, and the result could be injury.
Behind-the-head lat pulldowns Pulling the bar down and behind your head and neck places extreme stress and strain on the front of the shoulder joint. smith machine squats Your back stays straight and almost perfectly perpendicular to the ground, which compresses and stresses the vertebrae. Since using the Smith machine requires leaning back into the bar, you overly stress your knees, never fully contract your glutes or hamstrings, and don't train your core. supermen You’re working your spinal erectors and many stabilizing muscles throughout the back and core, but you're placing a ton of force and stress on a very sensitive and specific area in the body."
LONG ISLANDFITNESS & HEALTH 21
THE
STUFF
The latest equipment & products to help men and women work out, or at least make you look good when you do
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22 LONG ISLANDFITNESS & HEALTH
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peRsONal ImpacT caN help peRsONal TRaINeRs BY PROFESSOR JACk k MANDEL, M. B. A. NASSAu COMMuNITY
P
ersonal impact is a term that many fitness trainers have heard about but often get confused about. It encompasses much more than appearance and personality. Personality and appearance alone often invoke the image of an outgoing, gregarious, humorous, extroverted person. Personal impact goes beyond this image. A trainer with personal impact can demonstrate sincerity, problem-solving abilities and service known – how. The following characteristics help define personal impact
1. CREDIBILITY-believability in the eyes of the clients for responsibility and trust. 2. UNFORGETABILITY- avoiding the old "what's his/her name" syndrome. 3. MATURITY – handling the classic crisis with class. 4. CONFIDENCE – making the client sure of your wellgrounded ability. 5. ENTHUSIASM – getting yourself and your client excited about your skills. 6. SOCIABILITY – it's not enough to like people you have to have them enjoy being with you. 7. AMBITION – you must want to succeed and continually advance yourself in your area of expertise. Adding all these up (with a high degree of planning, sensitivity and involvement of your
ThINK aBOUT ThIs FOR a WhIle...
clients’ views and values) creates a high personal impact! Being in business today involves a high degree of personal interaction. Consequently, the way you come across to a client has a strong bearing on the long-term results. The best personal impact takes into account the uniqueness of a person you are dealing with this means the trainer must be highly empathetic and versatile… and superbly prepared. There is no substitute for thorough preparation and astute understanding of a clients personal needs but personal impact can enhance your image in the client’s eyes and measurably improve your chances of building up your personal training business over the long run.
Fathom the hypocrisy of a government that requires every citizen to prove they are insured… But not everyone must prove they are a citizen. Now consider that many of those who refuse or are unable to prove they are citizens will receive free insurance paid for by those who are forced to buy insurance because they are citizens. - Ben Stein
OUR NEW LOCATION
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LONG ISLANDFITNESS & HEALTH 23
4 sTeps TO BeTTeR healTh better health
It's possible to learn how to better your health in only four steps—this article will show you how. Each step is a bite-sized nugget of healthy living information you can actually use. Let's get started... sTep 1: NUTRITIONal sUpplemeNTs
In my opinion, nutritional supplements are very necessary and very beneficial, especially when combined with healthy eating habits. It's very difficult to get all the nutrients your body needs through food alone, but combining proper nutrition with nutritional supplements gives your body a very powerful boost. The one supplement everyone should be taking is a good multi- vitamin/mineral. Look at it as added insurance: Eating well is crucial, but now that you're also taking a multi, you can rest assured you're getting the nutrients your body needs.
1.
sTep 2: NUTRITION
Good nutrition is so important. You are what you eat—remember that. Make a conscious effort to gradually improve your eating habits, eating more of the good foods (nuts, berries, peanut butter, olive oil, greens, chicken, whole grains, etc.) and less of the bad foods (fried food, saturated fat, fructose corn syrup, hydrogenated oils, etc.). Reading the label of what you're eating will tell you a lot. You may think you lack the needed will power, but you'll be amazed at what happens when you start to gradually improve your eating habits.
2.
sTep 4: sTRess maNagemeNT aNd sleep
4.
Stress management and getting good sleep each night round out your path to better health. until you find a way to manage your stress, it will continue to do damage to your body. Two tips you might want to implement include prioritizing your day each morning and practicing deep breathing exercises. (Yes, you probably already knew this—but have you actually tried it?) Getting enough sleep each night is equally important when you consider your body uses this time to repair itself. You should aim for seven to nine hours each night. Two tips you might want to implement include exercising and avoiding late-night eating. Now that you have the basics, expand on this information. Step 1: Research more about nutritional supplements. Step2: Research more about nutrition, and so on. I guarantee after the four steps you'll feel more confident about reaching your health and fitness goals.
sTep 3: exeRcIse
Exercise is the missing piece of the puzzle when it comes to better health. There are so many benefits of exercising, including stronger bones and improved libido— it's a no-brainer to start doing it. Your goal should be to exercise three to five times a week with a combination of cardio exercises and strength training (but no more than one hour per workout session). It's been measured that if you add three pounds of muscle to your body, this added muscle will burn as many calories as if you ran one mile. Muscle burns calories!
3.
Better Health: Go Alfresco Spending time outside might have some health benefits — and the 'greening' of exercise might have some more. 1. Your vitamin D levels will go up. 2. You'll get more exercise (especially if you're a child) 3. You'll be happier (especially if your exercise is 'green') 4. Your concentration will improve 5. You may heal faster
24 LONG ISLANDFITNESS & HEALTH 24 LONG ISLANDFITNESS & HEALTH
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starting out
BODYBUILDING & OVERTRAINING
One of the biggest problems a newbie bodybuilder faces is determining how much to train.
W
hen an individual starts a bodybuilding program, after having never exercised with weights before, the body generally responds relatively fast. The new bodybuilder can see gains in muscle size and a firming of the body within the first few weeks, which encourages him or her to train harder. This is where the problems start to come in. After the initial burst of muscle development, the body will begin to plateau for a while, and increasing the training will only lead to a case of overtraining. Overtraining occurs when the muscles haven't had sufficient time for recovery. When the muscles are subjected to weight training, the main process of development occurs during the recovery period, when the muscle cells are rebuilt to cope with the increased demands of the weight-lifting. It is during this rebuilding process that the muscles become bigger, and without sufficient recovery, the muscles won't have time to rebuild the cells. www.liFitnessandHealth.com www.liFitnessandHealth.com
This leads to the muscles getting overworked, and growth is stunted. Without the correct knowledge, the newbie bodybuilder thinks that he or she needs to train even harder to maintain the gains that the individual was seeing in the initial stages of his or her weight-lifting program. Thus begins the downward spiral of more and more over-training, and the resultant fatigue and lack of muscle growth. With correct guidance, the bodybuilder will be able to see when he or she is getting into a state of over-training and allow himself/herself a little more time to recover. This might involve having a few days’ rest from exercise, or more rest days between training sessions. Alternatively, the over-trained bodybuilder might need to reduce the amount of weights lifted during a training session. Reducing the intensity of the training will help to eliminate the possibility of injury and other health-related problems as the body's immune system is put under stress. People who are first beginning bodybuilding need to be
made aware of this process before they start training so they can plan their weight lifting program in such a manner that they will continue to
LONG ISLANDFITNESS &
see gains in muscle size and fitness and reduce the possibility of the plateau periods, in which they appear to be making little or no progress.
LONG ISLANDFITNESS & HEALTH 25 HEALTH 25
senior fitness
BRaIN BalaNce BasIcs by JIMMY SENTMAN
B
alancing your life through moderation and keeping things in perspective are just one aspect of the word “balance” featured in this column in the last edition. But what about the balance of a ballerina or acrobat? Now, don’t stop reading this because at this stage in your life (or any stage in your life) you have no desire to perform backflips or walk a tightwire. That’s not all there is to balance. In fact, you may know more than one friend who has lost her or his
balance and taken a bad fall. However, balance is not merely a physical phenomenon but a mental one, in that the brain is stimulated when the body does anything that requires balance. We seniors know we have been told to do crossword puzzles or Sudoku, or read, or whatever we can to stimulate our brains. We’re also told the importance of exercise. So, why not combine the two? Many of us seniors tend to exercise at the gym by using machines. They ensure that
we are using proper form, and the risk of injury is slight. However, if we were to use the cables or free weights, we could do exercises that require some balance. In that way, we would be exercising our muscles at the same time that we stimulate the brain. Here’s is a very simple example: When doing biceps curls with dumbbells or a cable, stand on one leg. Initially, you’ll probably need to reduce the weight you are curling, but the benefit is that you force your brain to involve itself in keeping your balance on the one leg. Simple—but effective. Let me give you some other examples. Most people do dumbbell flies or dumbbell presses with one foot on the floor on each side of the bench.
try bending the knees and putting both feet on the end of the bench while performing the fly or press. If that’s too easy, then with your knees bent, keep your feet in the air. If that becomes easy, put your legs straight into the air as you perform the fly or the press. And if that becomes easy, leave the bench altogether, and put your back and 26 LONG ISLANDFITNESS & HEALTH
neck across a boca ball with your feet firmly on the floor; of course you’ll have to reduce significantly the weight you press. Have a spotter hand you the weights. Here’s another: instead of working on your core muscles through sit-ups on the floor or on a machine, use balance:
Get two benches, and straddle them with your feet on one bench and your forearms resting on the other. Start counting and hold motionless in that long, stretched-out position for as long as you can. It will harden your core and require you to balance as well. When that becomes easy, then replace one of the benches with a boca ball. If you can do two boca balls, one for your feet and one for your forearms, your balance is better than mine! These are just a very few examples of all the alternatives available to you. Now, you go experiment creatively in your own gym. You’ll be stimulating your brain just by thinking of new ways to exercise that require you to balance your body. Improving your balance may just prevent those falls that plague many seniors. You’ll also find your workouts to be more fun, engaging, and challenging. www.liFitnessandHealth.com
FITNess
FUN FACTS
• Is marathon running a great way to lose weight? Not necessarily. Running long distances may actually encourage your body to hold on to excess weight. The more you train to run long distances, the more efficient your body becomes at this type of exertions, so you end up burning less energy when you're running. • Penhollow and Young (2004) found frequency of exercise and physical fitness enhanced attractiveness and increased energy levels. They write that those who exercise are more likely to experience a greater level of satisfaction and a positive perception of self, which may cause them to believe they are more desirable and may perform better sexually.
OBesITy By The NUmBeRs 1 billion 300 million of them
Globally, there are more than overweight adults, at least clinically obese.
35.7 %
of adults are considered to be A whopping have extreme obesity. obese. More than 1 in 20
(6.3 %) Almost 3 in 4 men (74 %) are considered to be overweight or obese.
Obesity is one of the biggest drivers of preventable chronic diseases and healthcare costs in the united States. Currently, estimates for these costs range from to nearly per year.
$210 billion
$147 billion
33% of adults who earn less than $15,000 per year are obese, compared with 24.6% of those who earned at least $50,000 per year. 85% of people with diabetes are type 2, and of these, 90% are obese or overweight.
$75-$125 billion is spent on indirect and direct costs due to obesity-related diseases.
• visualization can help to improve your workout. By visualizing yourself completing the exercise before you actually perform it, you will be able to perform the exercise with more intensity and effectiveness. • Don’t work out on an empty stomach! If you run out of energy during your workout, your body will start burning your muscle tissue, not your stored body fat.
• Your heart rests between each beat. Over a normal life span, your heart stands still for about 20 years.
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LONG ISLANDFITNESS & HEALTH 27
eVENTS eVENTS eVENTS eVENTS eVENTS TRIps FOR KIds - 2016 TaKe a KId mOUNTaIN BIKINg day
OCTOBER
26
empOWeRINg BReasT caNceR sURvIvORs
Day of Beauty
A day of lasting beauty, freedom and confidence! -Complementary areola Repigmentation done by Olga Lucia for Breast Cancer Survivors -Free One-On-One Makeup Lessons -Free Wig and Wig Styling will be provided to those in need. Call today to book your appointments! Olga Lucia Permanent Cosmetics 516-627–0722 1129 Northern Blvd. Suite 301 Manhasset, NY 11030 olga@pcosmetics.com www.pcosmetics.com
UJa-FedeRaTION OF NeW yORK’s 5Th aNNUal sUmmeRs NOT dONe aQUa RUN: Race agaINsT pOveRTy aT TOBay Beach
The Aqua Run features an 800-meter After the race, join us for breakfast, an swim* in South Oyster Bay and an eclec- awards ceremony, and a morning of fun tic three-mile run through Tobay Beach for the whole family. Bird and Game Sanctuary. Participate in The Greater Long Island Running the race on your own or be part of a Club (GLIRC) produces this race. With two-person relay team. your registration, GLIRC will include a Want to stay dry? Participate in our swim and run clinic and a personalized three-mile walk/run. All levels welcome. training plan. WHen: Sunday, September 18, 2016 8:30 a.m. WHeRe: Town of Oyster Bay’s Tobay Beach, Massapequa, NY adMISSIOn: $45- $55 FOR MORe InFORMatIOn: Adam Wolfthal, wolfthala@ujafedny.org or 516.762.5857 tO ReGISteR: https://www.ujafedny.org/event/view/aqua-run/
Join us for Take A kid Mountain Biking Day and explore the largest trails system in New York City. Trips for kids is hosting family-friendly rides for both beginner and intermediate levels. You and the kids can bring your own bike, or pre-register to borrow a complimentary bike from Trips for kids. Rides and loaner bikes are open and available from 10am to 2pm.
All skill levels welcome to ride the seven miles of beginner and advanced singletrack found in Cunningham Park, Queens! When Saturday, October 1, 2016 from 10:00 AM to 2:00 PM (EDT) Where Cunningham Park - Corner of 210th Street and 73rd Ave , NY 11364
trips for Kids Metro new york is a non-profit organization that provides mountain bike outings and environmental education for kids who would not otherwise have these opportunities. trips for Kids Metro new york teaches lessons in personal responsibility, achievement and environmental awareness through the simple act of having fun, enabling them to realize their full potential.
MAKING STRIDES AGAINST BREAST CANCER OF LONG ISLAND 5 MILE WALK AT JONES BEACH Where: Ocean Parkway, Field 5 tel: 631-300-3455 Contact name: katie Goepfrich date & time: 8:00 AM Sun, Oct 16, 2016 Cost: Donations Registration: 7:00 AM - Rolling start from 8:00 AM - 11:00 AM Making Strides Against Breast Cancer is a celebration of survivorship - an occasion to express hope and our shared determination to make this breast cancer's last century. Help raise funds for groundbreaking breast cancer research, life-sav-
ing education, and critical patient services by walking in the American Cancer Society Making Strides Against Breast Cancer of Making Strides of Long Island. We walk to make sure that anyone touched by this disease has a hand to hold. So give us yours by taking the first steps in supporting this year's Making Strides Against Breast Cancer event. You can start a team, or keep your team going. And keep raising awareness and donations.
TITLE BOXING CLUB OF SYOSSET HOST NCC STUDENTS Professor Jack Mandel of Nassau Community College recently brought 100 of his sport marketing students to listen to Steve Spithogiannis, General Manager of Title to discuss the growing franchise operation. Professor Mandel stated “text books provide great theory but on-site field trips really give practical insight into sports marketing… The students really enjoyed the experience."
checK Us OUT ON The INTeRNeT OR yOUR mOBIle devIce
WWW.liFITNESSANDHEALTH.COM Always keep up on your fitness & be part of the RIP 28 LONG ISLANDFITNESS & HEALTH
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HealthtraxFitness&Wellness 1300FranklinAvenue,GardenCity 516-741-1057
BikramYoga 1062OldNorthernBlvd.,Roslyn 516-200-9200
Hotyoga4uYogaStudio 49BirchHillRd,LocustValley 516-656-9299
BigAl'sFamilyFitness 51FrostStreet,Westbury 516-478-5800
iLoveKickboxing 715MiddleNeckRd.,GreatNeck 516-439-4701
Body in Balance 111e Jericho Tpke. mineola 516-747-4997
InTheZone 62BethpageRd.,Hicksville 515-216-4279
BodyImageFitness 314HillsideAve.,WillistonPark 516-385-5454
InformFitness 26HarborParkDr,PortWashington 516-743-9601
BondaYoga 4ABondSt,GreatNeck 516-304-5757 ClubFit247 99JerichoTurnpike,Mineola 516-307-8100 CompetetiveEdge 38HarborParkDr.,PortWashington 516-801-6170 CoreFitness 74CedarSwampRd.,GlenCove 516-686-6464 Crossfit516 7RoselleStreet,Mineola 516-280-4070 DeeVaDance&FitnessStudio 735PortWashingtonBlvd,PortWashington 516-570-2334
IntegratedFitness 55BryantAve,Ste1,Roslyn 516-621-0614 JustBeYogaLLC 12LudlamAve 516-263-8881 KingsPointFitness 770MiddleNeckRd.,GreatNeck 516-773-8778 LifestyleFitness 1163OldCountryRd.Plainview 516-938-6232 LongIslandFitness&Wellness 6160JerichoTpke,Commack 631-332-8167 mC Dance & Fitness 200 middle Neck Rd., Great Neck 516-441-5444
EliteFitness 11StewartAvenue,Huntington 631-470-9693
metro Physical & Aquatic Therapy 800 E Gate Blvd, Garden City 516-745-8050 600 Northern Blvd, Great Neck 516-466-9730 300 Forest Dr, Greenvale 516-626-8787 2140 Bellmore Ave, Bellmore 516-586-5533
Essential Fitness 336 main St., Farmingdale 516-732-2096
MyPilatesStudio 377SOysterBayRd.,Plainview 631-965-6329
Evolution Pilates 2 Shore Road, Port Washington 516-767-1761
MetaBurnFitness 480ForestAvenue,LocustValley 516-203-4534
FitbodyBootcamp 586NewYorkAvenue,Huntington 888-600-4817
New Dimensions Physical Therapy 75 Plandome Road, manhasset 516-304-5373
Fitness Figures 166E. Jericho Turnpike, mineola 516-294-2998
NXT GENFitness&PerformanceTraining 2ChannelDr.,PortWashington 516-883-7678
FitnessInspiredTraining 403MainSt.,PortWashington 516-304-5743
Om Sweet Om yoga 12 Irma Ave., Port Washington 516-944-9642
D-FineFitnessofMelville 300BroadhollowRd,Melville 631-393-2642
30 LONG ISLANDFITNESS & HEALTH
Personal1Fitness 460JerichoTurnpike,Mineola 516-294-3020 Practice 1500OldNorthernBlvd.,Roslyn 516-493-2708 PowerTenFitnessClub 102HarborRd.,PortWashington 516-767-6773 PowerhouseGym 235-cRobbinsLane,Syosset 516-933-1111 RADDCrossfit 65SeaCliffAvenue,GlenCove 516-855-7348 RetroFitness 49N.FranklinStreet,Hempstead 516-833-5586 Row 45 1 Albertson Ave. #6, Albertson 516-484-6300 SeaCliffYoga 185GlenCoveAve,GlenCove (516)242-2287 SLT 1085NorthernBlvd.,Roslyn 516-304-5095 SiegeAthletics 228EJerichoTpke.,Mineola 516-385-8517 TheFitnessResource 31CommercialSt.,Plainview 516-605-0800 TitleBoxingClub 170MichaelDr,.Syosset 516-883-7979 TotalNutrition 235RobbinsLane,Syosset 516-396-9812 Training Station 190 Glen Cove Ave #1, Glen Cove 516-609-9277 45 Channel Dr, Port Washington 516-767-1121 TropicalFitness 49BethpageRoad,Hicksville 516-433-6777 TwoWorldsFitness 340WheatleyPlaza,Greenvale 516-484-1064 XsportFitness 630OldCountryRd.,Westbury 516-294-1003 XcelerationSportsTraining 100EJerynBlvd.,DeerPark 631-667-4484 YogaFlowStudio 977GlenCoveAve,GlenHead 516-656-0672
1. you should aim to exercise every day. you need at least: a. 20 minutes of activity b. 30 minutes of activity c. 60 minutes of activity 2. Concussions are head injuries that can happen in sports and include the following symptoms: a. Feeling nauseated b. Forgetting what happened that caused the injury c. Feeling sensitive to noise d. Feeling tired e. All the above 3. If you are active, it is best to drink: a. Only when you are thirsty b. Lots of sports and energy drinks c. Water, before, during, and after exercising 4. How often should women over 40 have a mammogram? a. Every six months b. Every one to two years c. Every five years 5. Which is the most balanced exercise plan? a. Walking, weight lifting, and yoga b. Running, weight lifting, and tennis c. Running, weight lifting, and cycling 6. do your cardio exercises before your strength training. a. True b. False 7. What’s the toughest workout? a. Shopping b. Doing laundry c. Pushing a lawn mower ANSWERS 7.c
Be1stFitness 82RushmoreSt,Westbury 516-333-6700
6.b
HardToHoldPhysiqueTraining 128MiddleNeckRd.,GreatNeck 516-498-9500
5.a
Absolute yoga 1 Guilles Lane, Woodbury 516-682-9642
HOW MUCH DO YOU KNOW ABOUT NUTRITION & FITNESS?
4.c
Fitness4YouInc. 290SmithtownBlvd.,Nesconset 631-252-6132
3.c
250fitness 149CovertAvenue,NewHydePark 516-603-0316
2.e
FITNESS GUIDE
Orangetheory 211 Glen Cove Rd., Carle Place, 516-268-6272 315 merrick Rd, Rockville Centre 516-586-6555 4914 merrick Rd., massapequa Pk, 516-590-7676 103 Jackson Ave. #1, Syosset 516-299-8309 500 Walt Whitman Rd., melville 631-683-8311 4000 Jericho Turnpike, E. Northport 631-499-4500
1.b
Nassau & Suffolk
www.liFitnessandHealth.com