Long island fitness and health magazine

Contents March / April 2016

.....................................................................................................................................................................................................................................................................................................

PUBLISHER Bruce Jacobson

ART DIRECTOR Justin Michaels

EDITORIAL Cynthia MacGregor Gwen Starr

CONTRIBUTORS Monica Abayev Dr. Ronny Bergman R.J. Cincotta Gail Grossman Ellen Nalaboff Jimmy Sentman Jamie Servellon Phil Sottile Dr. Wayne Wertheim Mo Wolfe

SOCIAL MEDIA DIRECTOR Jamie Servellon

­4­A­Fitting­note­From­ the­Publisher

4­­­­­NUTRITION Deliciously­heAlthy­low-cArb snAcks

Whether you’re in need of an on-the-go snack, or a bite between breakfast and lunch, these flavor-packed lowcarb snacks are sure to satisfy any craving!

ADVERTISING Advertising@liFitnessandHealth.com 516.413.0097

Fitness & Health 66 Mineola Ave., Suite 203 Roslyn Heights, NY 11577 Be part of L.I. Fitness & Health

S S E N T I F D N A L S I LONG S T R E P X E H T L A E H & Call Us:

516.413.0097 L.I. Fitness & Health magazine is published by Fitness and Health Magazine, Inc., 6 times a year. The contents of L.I. Fitness & Health magazine are copyrighted and may not be reproduced without the written permission of L.I. Fitness & Health magazine. L.I. Fitness & Health magazine does not take any responsibility for unsolicited manuscripts or photographs, which may be treated as unconditionally assigned for publication. Advertisers and contributors assume all liability for the content and photographs they supply to L.I. Fitness & Health magazine and assume responsibility for any claims against the publisher and publication arising from their advertisement or editorial and photos that were contributed by them. Photography submitted to L.I. Fitness & Health magazine must have written consent from the subject and is the contributor’s sole responsibility to obtain and retain. L.I. Fitness & Health magazine assumes no liability for services advertised in the magazine. The publisher reserves the right to edit, rewrite, or reject editorial material and assumes no responsibility for accuracy, errors or omissions. All artwork including advertisements created by L.I. Fitness & Health magazine is the property of the magazine and cannot be reproduced without written permission from the publisher. Neither the publisher or L.I. Fitness & Health magazine nor any agency or contractor is responsible for any offers, products, services, statements, information and contact expressed within this magazine. Any person or entity that relies on information obtained from this magazine does so at his or her own risk. The content is provided as a information service only, and it is the sole responsibility of the reader to investigate and evaluate any and all content provided.

The latest equipment & products to help you work out.

19 cArDio­vs.­weight­trAining­

“Which offers ‘better bang’ for the invested time?”

20­ FUELED-UP Do­energy­Drinks­reAlly work?

5­­­­­ZONED IN getting in the Zone

Most of that "energy" comes from two main ingredients: sugar and caffeine.

6­­­­­PILATES whAt­is­PilAtes­AnywAy­AnD­why shoulD­i Do it?­

21 heAlth­ProDucts­thAt­mAke­A DiFFerence

7 FunDAmentAl­PilAtes­mAt exercises

CIRCULATION Creative Distribution ______________________

18 the­stuFF

7 Putting­the­Fun­bAck­in­Fitness 8­­­­­YOGA is­yogA­reAlly­For­everyone?­ There are all kinds of yoga for all kinds of people

9­­Does­sPot­reDuction­work­For Abs? Burning fat targeting the abdomen through exercises was, is and will always be one of the most resistant myths.

10­­­MEDICAL when­Diet­AnD­exercise­Aren’t enough Laser Body Sculpting

11­­­BOOKS

If Not Now, When?

12­­­STRESSED OUT how­is­stress­AFFecting­you?

13­heAlth­by­chocolAte

Why Dark Chocolate May Be Good For You

14­­ NO EXCUSES i reAlly­cAn’t­exercise

Here's a list of answers for some of the most commonly used excuses not to exercise.

15 celebrity trAnsFormAtions

Paul Rudd, Jennifer Hudson, Jordin Sparks, Jake Gyllenhaal

16­­RECOVERY 10­stePs­to­helP­you­get­A­greAt night’s­sleeP­

How did you sleep last night?

22 LESSONS 3­lessons­From­the­biggest loser­ Is the show a big winner for big people?

23 multivitAmins:­gooD­or­bAD?

The A, B, C’s of Multivitamins

24 HORMONES testosterone­levels­&­overAll heAlth 25 THE BEAT heArt­rAte­trAining

It is essential to be able to monitor your exercise load for the best results. Heart rate monitors are great for this; learn about heart rate zones.

26­­­RECIPE heAlthy­whooPie­Pies­ 26 SENIOR FITNESS some­suggestions­For­sAvvy seniors

Exercise is the best way to keep you healthy and young at any age

27 Fitness­Journey?­ instAgrAm­it!­ A Journey on Social Media.

28­­WEIGHT LOSS weight­loss­myths 29 events 30 nAssAu &­suFFolk Fitness guiDe 30 trAnsFormAtions

NUTRITION

A Fitting Note From The

HEALTHY DELICIOUSLY Publisher

LOW-CARB SNACKS BY:

F

irst, I would like to thank all of our supporters. Long Island Fitness and Health was a dream of mine, and I must say that it has exceeded my expectations. The magazine was welcomed by the fitness community with open arms. When I went on my first sales call to a popular Long Island gym, the owner shouted, “ I have been waiting years for a magazine that supported the fitness community on Long Island, and it’s finally here.” That was incredible validation.

I have received many calls from readers who love the magazine and want to know when the next issue is coming out.

The answer to that is, you will see a new issue of Long Island Fitness and Health every two months, so the next issue will be out shortly. If you do not see it where you want it, ask the merchant to contact us, and we will be happy to add them to our distribution list.

I have to thank our fitness professionals for their informative contributions to each issue of Long Island Fitness & Health magazine. It has been an honor to meet so many passionate people who are dedicated to educating our community on how to live their best possible life. I hope you will take their advice and visit their facilities and realize that you are ultimately the one responsible to live, “your best you!”

MoNICA ABAYEv

Whether you’re in need of an on-the-go snack, or a bite between breakfast and lunch, these flavor-packed low-carb snacks are sure to satisfy any craving!

1.

HARD BOILED EGG WITH PICO DE GALLO

Hard Boiled Egg with Pico de Gallo Pico de gallo is a refreshing and delicious tomato salsa, and when it is served right on top on of a halved hard boiled egg, it will make your taste buds sing! Tomatoes are a great source of vitamin C, biotin, and potassium. Hard boiled eggs are a staple in any clean-eating diet and pack a protein punch. If you are cutting your daily fat intake, simply scoop out the yolk. *Try: 1 hard boiled egg, peeled and halved, yolk removed, with a teaspoon of store bought or homemade pico in the center. *Totals: Cals-27 cals/Carbs-3.2g

2.

CUCUMBER WITH BRIE CHEESE

Brie is a delicious, creamy, and soft-ripened cheese that is sure to satisfy anyone, and when they’re eaten atop cucumber slices, you’ve got one tasty low-carb snack! Although cucumbers are a low calorie vegetable, they contain most of the essential vitamins and minerals. While cucumbers boost your immunity and help you stay hydrated, on their own they lack a bit of flavor. The brie will definitely confer the flavor! *Try: 1 cucumber washed and sliced into circles with Trader Joe’s® Mini Brie Bites (1 tub) *Totals: Cals-75/Carbs-5g

3.

CELERY AND PEANUT BUTTER

I don’t know who first thought of this, or why , but trust me, its delicious. Celery has a slew of health benefits like reducing blood pressure, protects the liver, and contains anti-microbial benefits.

It also has negative calories, but like the cucumber, it has very little to no flavor. When paired with peanut butter, it’s crunchy, sweet, and most definitely snack-worthy! *Try: 2 medium stalks with 1 tablespoon of peanut butter *Totals: Cals-100/Carbs-9g

4.

VEGGIES AND GUACAMOLE

Avocados boast many health benefits even though they are a “high fat” food, these fatty acids are heart-healthy! Avocados are also high in potassium and fiber and contain many antioxidants. vegetables like bell peppers, carrots, and celery contain very few carbohydrates and are low-calorie as well. *Try: 1 medium green pepper cut into slices with Wholly Guacamole® 100 Calorie Mini Snack Pack *Totals: Cals-125/Carbs-10.52g

5.

Publisher Bruce Jacobson

4

LONG ISLAND FITNESS & HEALTH

BABY CARROT STICKS AND HUMMUS

Is it safe to say that hummus is [almost] everyone’s favorite dip? Hummus is typically made from chickpeas, garlic, lemon juice, and tahini, which is a paste made from sesame seeds. Chickpeas are a good source of dietary fiber, folate, iron, and protein. Chickpeas even contain cholesterol-lowering properties. Carrots contain lots of vitamin A (retinol), which promotes anti-aging and beautiful skin. *Try: 1 cup baby carrots ~ 14 pieces with Sabra® Singles Serves Classic Hummus *Totals: Cals-185/Carbs-17g

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ZONED IN

GETTING IN THE ZONE

BY

R.J. CINCOTTA

A

chieving the optimal workout that produces an individual’s desired results based on their own personal goals is not out of the question. An effective approach to weight loss, increasing strength, endurance, and overall health and wellbeing does exist. A fitness training method that is based on an individual’s personal physical profile and capability is the key to success for those who have not been able to reach their goals through traditional exercise programs. Heart Rate Zonebased training assists individuals at all fitness levels to realize their personal fitness goals. The accompanying technology of heart rate monitoring into the world of fitness has added innovation to this training.

The science behind heart rate zone training includes a strategy of exercising in five designated heart rate zones. Among the benefits is the capability to accurately guide and evaluate the fitness regimen as it relates to over or under training in selected zones. Zones are based on one’s heart rate from the resting state, and then advancing into increasing work load states measured by the heart’s beats per minute (BPM). The heart rate monitor and programmable application capture all the action, and allow for immediate real time feedback. Identifying resting and maximum heart rates are based on an www.liFitnessandHealth.com

individual’s physical assessment and level of fitness. Each of the five zones is defined by the percentage of one’s maximum heart rate.

ZONE 1 equals light activity working at 50-60% of one’s maximum heart rate ZONE 2 equals a warm-up activity working at 61-70% of one’s maximum heart rate ZONE 3 equals a challenging but doable activity working at 71-83% of one’s maximum heart rate ZONE 4 equals an uncomfortable activity working at 84-91% of one’s maximum heart rate ZONE 5 equals an all-out effort (extremely uncomfortable) activity working at 92-100% of one’s maximum heart rate During a fitness session, the individual strives to reach and maintain targeted periods of time working in Zones 3, 4 and 5. The correlating heart rates for these zones reflect aerobic and anaerobic states that metabolize fats and carbohydrates.

Traditional exercise programs limit individuals to working in an aerobic state, leaving out the “push” into a higher zone that produces the desired goal. Working in zones 4 and 5 for targeted periods of time allows the individual to attain a state of ex-

cess post-exercise oxygen consumption (EPoC). The result is a continuous “after burn” of calories for up to 36 hours post work out as the body recovers, which is a proven model for high intensity interval training.

Age, sex, activity level, physical restrictions and other factors are incorporated into the personal planning for an appropriate level of par-

ticipation, and do not prevent one from getting on board. Heart rate zone training has become a universal strategy in the fitness world as individuals continue to find satisfaction and success with their goals for weight loss, increasing strength, improved cardiovascular status, and overall quality of life. __________________________ R.J. Cincotta is a Master/Regional fitness trainer, Area Representative for Orange Theory Fitness Long Island. For more information on heart rate zone training go to orangetheoryfitness.com and try out a free class on us!

LONG ISLAND FITNESS & HEALTH

5

PILATES

WHAT IS PILATES

ANYWAY AND WHY SHOULD I DO IT? BY

Mo WoLFE

o

ne of Joe Pilates’ best known quotes is “Physical fitness is the first requisite of happiness.” So let’s explore Pilates a bit and get you on your path to happiness! In the simplest terms possible, Pilates is resistance training with control.

What is commonly referred to as “Pilates” is, in fact, a method of specific movements on specific apparatus created by Joe Pilates. When he was alive, it was called Contrology. Mr. Pilates believed you could control every ligament, tendon, muscle and fiber in the body. The speed is always as fast as you can but always with control. He said, “Ideally, our muscles should obey our will. Reasonably, our will should not be dominated by the reflex actions of our muscles.”

Joe Pilates also believed that “True flexibility can be achieved only when all muscles are uniformly developed” and this is why every muscle is worked in a Pilates workout.

Unlike traditional training that may work different sections of the body on different days, every session will focus on stretch, strength and control.

Pilates believed “A body free from nervous tension and fatigue is the ideal shelter provided by nature for housing a well-balanced mind, fully capable of successfully meeting all the complex problems of modern living.” This was said long before text neck, carpal tunnel, the rise of obesity, and many other newage chronic illnesses and modern ailments that plague us all. We need Pilates now more than ever –

6 LONG ISLAND FITNESS & HEALTH

especially since your body is the only thing you will ever truly own in life.

This workout was initially designed by a man for men.

It expanded to performers rehabbing from injury and lots of ballet dancers, and somehow, along the way, the notion that Pilates is just for women was born. That could not be more wrong. It is a vigorous workout suitable for all, but probably needed more by men because they tend to have strength without flexibility, which leads to injury. Pilates gets harder as you get better. It is hard to think A BODY FREE FROM of any other exercise that is true of. overuse of certain muscles and NERVOUS TENSION AND sedentary lifestyle creates imbal- FATIGUE IS THE IDEAL ances in our bodies; Pilates heals SHELTER PROVIDED BY them.

There are many flavors of Pi- NATURE FOR HOUSING A lates and Pilates-inspired workouts WELL-BALANCED MIND out there today, and happily there is room for all. Classical Pilates will include all the apparatus – Cadillac or Wall Units, Reformers, Chairs, Barrels and Mat – you may even see ped-a-poles, arm chairs, neck correctors, toe correctors, foot correctors, and more of his smaller inventions.

If you have only explored one apparatus you are short- changing the Pilates method.

Find a classical studio to see the entirety of what Pilates has to offer. You will correct injurious misalignments, practice healthy movement patterns, get comprehensively stronger, all while learning how to love learning and moving. As Mr. Pilates, said “Pilates develops the body uniformly, corrects posture, restores vitality, invigorates the mind and elevates the spirit”who doesn’t want some of that?

While I believe that Pilates is for everybody, the type of focus and control required makes Pilates an exercise uniquely suited to type-A personalities (I speak from experience). Pilates is touted as the single best exercise for building core strength and control, but the ultimate goal of Pilates is that you get strong enough to perform your everyday activities without strain or pain – whether you are a sedentary person or an elite athlete. It is a way of learning to live in your body and overcome the challenges of life, whatever they may be. ________________________________

“

”

Mo Wolfe is the founder and owner of Evolution Pilates in Port Washington. She is certified by Power Pilates, Polestar Pilates and NASM and is a member of The Physical Mind Institute and Pilates Method Alliance. She is dedicated to maintaining a high standard of Pilates and TRX instruction in her studio.

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FUNDAMENTAL PILATES MAT EXERCISES

PUTTING THE FUN BACK IN

FITNESS

SPoRTING Ideas Going to the health club is a great way to stay in shape but you can never get enough of a workout.

Enjoy a variety of gym-free workouts that will give you the same great results, and put a smile on your face at the same time!

WHY NOT TAKE A WALKING TOUR OF LONG ISLAND: NEUTRAL PELVIS STABILITY SERIES

Stabilize the spine. Inhale to prepare. Exhale to lift the right leg to table top position and inhale to return the leg to the floor. Exhale to lift the left leg to table top and inhale to return.

There are great places on the Island to walk, and it is an easy way to stay in shape because it requires only a pair of comfortable sneakers and it's something you can do pretty much anywhere. A fun way to spice up your workout is by signing up for a walking tour of a nearby historic area. You can see places right in your back yard and learn something new while fitting in a workout!

DON’T LIKE WORKING OUT? GO TAKE A HIKE: one of the best ways to get your heart pumping while enjoying some fresh air in the great outdoors is to take a hike. You can do this by yourself or with some friends. Lace up your sneakers and get your hike on. So get some fresh air and enjoy the scenery and feeling of accomplishment. In the right weather it can be so much better than being indoors.

PELVIC TILT

Inhale to tip the tailbone towards the floor creating a small space under the lumbar spine. Exhale to tip the tailbone towards the ceiling, pulling the navel to the spine and eliminating the small space under the lumbar spine. Repeat with the next breath cycle.

TACKLING THE TRACK: Running burns more calories than almost any other cardio activity, but it can be boring on a treadmill or along the same old neighborhood route. A great way to keep your running workouts exciting is to head to a nearby track. Changing up your speed challenges your body so you burn more calories—and it keeps the workout interesting.

AB PREP

Lying in the neutral position, inhale to prepare. Exhale to curl the head, shoulders and shoulder blades off the mat without pressing the low back into the mat. Inhale for a pause while maintaining the curl, exhale to lower to the mat.

FLIGHT

From a neutral prone position, inhale to lift the breastbone and forehead away from the mat. Exhale to lower back down.

BRIDGE

Inhale to prepare. Exhale to perform a pelvic tilt and continue rolling up the spine to an elevated shoulder plank. Inhale for a pause at the top and exhale to roll back down the spine.

TURN CHORES INTO A WORKOUT: The key to turning your cleaning activities into a workout is focusing on the ones that have the highest calorie burn, like scrubbing the tub or vacuuming. To get yourself in the right mindset, throw on your sneakers and put on some upbeat music. If you want a real challenge, do some push-ups or squats every time a new song starts to play.

OFFER YOUR SERVICES: Helping others while getting in shape by volunteering for a community-service project, such as cleaning up a park or other green space, is a great way to add some activity to your day while improving your community at the same time.

If you spend the whole day moving around, it definitely counts as a workout!

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LONG ISLAND FITNESS & HEALTH

7

YOGA

IS YOGA REALLY FOR EVERYONE? There Are All Kinds of Yoga for All Kinds of People

BY

GAIL GROSSMAN

W

hen I first began practicing yoga in 1998, I knew that my search was over for the perfect workout. I felt that yoga helped not only my body but also my mind. It was one-stop shopping for me. over the years, I have sprinkled in cardio from machines, weight training, kickboxing and running. At the end of the day, yoga is my main squeeze and what I will always stick with. This is me.

For many other people yoga is the thing that comes in and out of their lives. Unfortunately not everyone gets that you don’t have to be good at yoga to do yoga. The problem with social media these days is you only see photos of people doing challenging yoga poses. I find this wonderful for the people who have become accomplished at something they set their mind to and consistently practiced to get there, but I find it very difficult for the people who are intimidated by thinking they will never be able to do that. The thing is, there are all kinds of yoga for all kinds of people.

8 LONG ISLAND FITNESS & HEALTH

What I want to stress here is that yoga can be something that people do in addition to their regular workouts. I truly believe it’s an important part of preventing injury and helping to maintain flexibility, which is so important as we get older. one of the other benefits of yoga, which is not the main reason people show up to class, is peace of mind.

Yoga has been known to reduce stress and help with anxiety and depression. People who practice yoga find that the physical benefits are great, but the emotional benefits keep them coming back for more.

I did a little research to back up this article, because I am just one person, and though I’ve owned a yoga studio for the last 12 years, and I meet lots of people who give me this feedback, I felt I might have to be more convincing. Numerous studies have been conducted on the benefits of yoga. Here are a few key benefits that are not always received from other forms of exercise. Without getting too technical, so I don’t lose you, I am simply bulleting the main ones.

• • • • • • • • • • •

Better Posture Better Sleep Better range of motion in joints More flexibility Better Balance Less Pain Greater understanding of self, which increases self-acceptance Decrease in anxiety and depression Better concentration Better memory Reduce stress hormones and balance other hormones

on top of everything else, yoga is ultimately an internal practice. The only person you are competing with is yourself. Though it may be tempting when you first come to practice to look at others to make sure you are doing it correctly, you will quickly come to realize your best place for attention is on your own mat.

There are many places to practice yoga these days. It’s always helpful to learn from a live teacher first so that she/he can help you with your form and make sure that you aren’t doing anything to injure yourself. A qualiwww.liFitnessandHealth.com

fied yoga teacher has studied a minimum of 200 hours towards his/her certification. once you have learned in person, you can venture to study via DvD or online content. Though to me, there is nothing better than the sense of community you get from practicing with others like you, and it’s great to always have someone who literally is watching your back to make sure you are in proper alignment.

Regardless of where you ultimately bring this practice into your life, you will find more peace and more joy in your body because of 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! 516-944-9642/ www.omsweetomyoga.com

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DOES SPOT A REDUCTION WORK FOR ABS?

Burning fat from the abdomen through exercises is and will always be one of the most resistant myths.

lmost all the people with a big belly take up, with a lot of determination, sit-ups, crunches, side-bends, twists, etc., hoping that every new series or set of exercises, every session of repeating them, will help them get rid of the 'ring' of adipose tissue around their waist, also called 'the ring of death.'

Besides the fact that it is probably the most anesthetic 'deposit' of adipose tissue, abdominal fat involves many risks for the health of the person who possesses it (related to diabetes, high blood pressure, cardiovascular diseases, cancer, impotence, etc.).

We must keep in mind, once and for all, that when we refer to the melting of the subcutaneous adipose tissue, there is no spot reduction. No matter how much we strive to locate effort in the areas we are focused on, we will only fortify the muscles under the fat, but the reduction of the fat itself will be insignificant. The explanation is simple and is connected to the energetic support of the anaerobic effort, which uses, for the exercises, (Continued on page 15)

LONG ISLAND FITNESS & HEALTH

9

MEDICAL

WHEN DIET AND EXERCISE

AREN’T ENOUGH Laser Body Sculpting

BY WAYNE WERTHEIM, MD MEDIAL DIRECToR, vANISHMD

o

K, so you’ve been committed to your health routine. You’ve been dieting and exercising religiously; you feel great. There’s just one problem. When you look into the mirror there’s that stubborn area of fat that just won’t go away! This is quite common, especially as we get older.

The typical problem areas are muffin tops, love handles, upper arms, inner thighs, knees and outer thighs. Fortunately there is a great, safe, affordable procedure to correct what you haven’t been able to. It’s called body sculpting.

So what’s the difference between body sculpting and liposuction? In reality not much. They are basically the same, but there is a bit more finesse in body sculpting. Generally in liposuction we are removing significantly more fat to “debulk” the area and have the patient look thinner. In body sculpting less fat is removed, and more attention is paid to the body aesthetics. Using a laser has proven to be a great tool in body sculpting.

This is how laser sculpting works.

Tiny punctures are made in the skin in the location to be treated. Small tubes or “cannulas” are inserted through the punctures first to apply the anesthesia. The procedure is performed using local anesthesia known as “tumescent.” once the area has become anesthetized another cannula is inserted with a laser fiber. The area is then lasered to gently destroy, through heat, the fat cells in the area. once the fat cells are destroyed they are gone forever. The body does not create new ones. Using the laser has other benefits. The heat of the laser coagulates bleeding sites resulting in hardly any bleeding or bruising. The laser also stimulates tightening of the skin unlike traditional lipo. This adds to an even better final result. The last step is to insert a suc-

tioning cannula that will remove residual tumescent fluid and the destroyed fat. The actual procedure takes about two hours to complete. We recommend that the patient takes one day off after procedure and should expect some soreness for a couple of days.

Currently on the market are many other procedures that claim they can reduce fat in problem areas.

Some work by using “cold” lasers outside the body, some claim to freeze the fat to destroy it, other methods

Before

After

include chemical injections. These other procedures generally need a series of treatment and are costly. Some lack significant evidence of clinical results, and some have been frowned upon by medical experts in regard to their safety and efficacy. Laser sculpting has been proven to be the preferred method of treatment providing the best predictable outcome for permanent correction of the problem areas. So, if after all your hard work you still need some help, consider laser body sculpting. _______________________________ For more information contact Island Medical Laser at 516.299.5500 or visit us at www.islandlaser.com

You can watch an abridged video of the procedure at www.islandlipo.com. www.liFitnessandHealth.com

BOOKS

W

hat if you had the power to crush cultural stereotypes, discover new passions and start achieving the life of your dreams? The good news is you do! Whether you’re 30, 40, or 60, there's never been a better time to turn your life around. It all starts with making positive decisions while learning to love and nourish the skin you're in. Featuring wellness advice, inspiring personal stories, and motivation for women of all ages, this is your personal guide to creating the health, happiness, and abundance you need to make the rest of your years the very best of your years!

Ellen Nalaboff has been part of the wellness industry for 25 years. She is the founder and owner of Rock Pilates, where she aims to strengthen the minds and nourishing the body and spirit. Through her knowledge and expertise, she has helped thousands of people take charge of their lives including many well-known celebrities, CEos, and public figures. She is board-certified by the American Association of Drugless Practitioners and the C.H.E.K. Institute in California as a holistic health counselor and life coach with accreditations from Columbia University Teachers College.

TOPICS COVERED “If not now, WHEN?” covers: becoming a food detective, attracting positive energy, egg white myth, press pause, taking the stairs, practicing gratitude, meditation, stress relief, no more cereal, food pyramid, burn fat for fuel, targeting motivation, true confidence, the importance of breakfast, work mirror, creating your schedule, age doesn't matter, functional training, put down your phone, barefoot connection. _______________________________________________ "If not now, when?" Is written by Ellen Nalaboff, a graduate of the Institute for integrative nutrition, which she completed a cutting edge's curriculum and nutrition and health coaching toward by the words leading experts in health and wellness I recommend you read this book and be in touch with Ellen to see how she can help you successfully achieve your goals.

Joshua Rosenthal MScEd, Founder/Director, Institute for Integrative Nutrition

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If you are looking for a no nonsense, practical, and to the point book about achieving the life of your dreams, "if not now, when?" Is the book for you. If you are ready to stop making excuses and start making changes, Ellen gives you the tools you need to do it now!

Heather Esposito Tony Robbins Wellness and Results Coach, Natural Food Chef You. Are. Ready... To love, to feel good, to live enjoy; according to Ellen Nalaboff latest book "if not now, when?" Ellen believes wholeheartedly that "the time is now" and "you are never too old." Follow her easy to use personal guidebook full of wellness advice to optimize your energy for a more joyful life experience. If you haven't experienced Ellen's magical in person; go ahead and run to be part of this uplifting community where "yes you can call" Replaces anything and everything that is holding you back.

Susan Morann Co-founder Power Pilates The most honest review of "if not now, when?" I can give is that today I woke up feeling great. Ellen effortlessly navigates you through self-awareness and clarity like I haven't seen before. It really is simple, it really is powerful.

Ryan Star Musician

LONG ISLAND FITNESS & HEALTH

11

STRESSED OUT

HOW IS

AFFECTING YOU? A DR. RoNNY BERGMAN

pril is National Stress Awareness Month. Have you ever wondered why stress affects everyone differently? How is stress affecting you?

It is well documented that high levels of stress can contribute to heart disease, cancer, headaches, ulcers, backaches and nearly every condition known to mankind. How can stress cause so many unique problems in different people if the stress reaction is the same for everyone?

FIGHT OR FLIGHT IN THE MODERN WORLD

Stress is a nerve system reaction that causes your heart to beat faster, your muscles to be tense, your stomach to tighten, and your hair follicles to stand up, all as a way to prepare your body for an emergency. When you interpret a situation as stressful, whether it truly is or not, your brain triggers these reactions by sending a signal over your spinal cord and nerve system to every cell of your body. You may know this as the fight-or-flight response to stress. In prehistoric times, this would have been the perfect reaction to escape from a hungry dinosaur, but in today’s stress- filled world (and no T-Rex!), this chronic reaction can cause pain, sickness and disease.

Where your body breaks down from stress may depend on whether or not you have a condition in your spine known as vertebral subluxation. A vertebral subluxation is a spinal injury that interferes with the normal function of your nerve system and can affect your health on every level.

If you have this condition in your spine, your body is already pre-stressed.

Many people deal with stress through meditation, exercise and healthy food choices. These are all positive steps to take as part of a healthy lifestyle, but if your nerve system is pre-stressed, the slightest deviation from your stress management plan can send you into a frustrating, uncomfortable, or painful tailspin.

Research shows that it takes just the weight of a dime to impede nerve transmission. Additional research has found that nerve compression can exist without any pain at all, and can nevertheless cause deterioration of that nerve within two weeks.

NERVE PRESSURE = PAIN AND DISCOMFORT

In this pre-stressed condition, your body becomes more vulnerable to outside stress— physical and emotional stressors that we all face every day. The location of the nerve in12 LONG ISLAND FITNESS & HEALTH

terference can determine what types of symptoms, if any, you experience. For example, someone with nerve interference in the upper part of the neck might feel headaches, have allergies, or a stiff neck. Because the nerve fibers that come out of the upper neck also go to the entire body, pressure here can also cause or mimic nearly every symptom or disease you can name.

Interference to the nerves in the lower back may cause backaches or leg problems, and can also affect ovary, prostate, bladder or bowel function. Interference in the middle of your back may affect your heart and lungs or cause tension, stomach problems, and digestive disturbances.

Like most serious conditions, these nerve interferences can cause stress for decades without any symptoms. The birth process, childhood falls, sports injuries and poor lifestyle habits are just a few causes of such interferences.

Rather than getting to the cause and removing any underlying problems, many people attempt to chase their symptoms away with drugs, or another type of quick fix, then wonder why their conditions return. Removing the cause and optimizing the function of your nerve system is a better immediate and long-term plan, and can improve your resistance to daily stressors dramatically.

Regardless or your symptoms, a chiropractic examination can locate pre-stressed areas in your spine that may be affecting your health on every level. Don’t wait for a crisis. _________________________________________________ Dr. Ronny Bergman is a 100 Year Lifestyle Licensed Affiliate in Port Washington, NY. He can be reached at www.portwashingtonchiropractic.com or 516-944-4300. This article is reprinted with permission from The Family Practice, Inc. www.liFitnessandHealth.com

HEALTH BY CHOCOLATE Why Dark Chocolate May Be Good for You

I

t's that time of year when giving and indulging in the sweetness of sweets (especially with your sweetie) is seen as perfectly acceptable.

But, new research shows that there are more reasons than ever to NoT avoid or deny your chocolate cravings all year long.

According to some studies done in Italy, dark chocolate has many of the same benefits as vitamin C in helping the body use insulin more effectively and lower blood pressure.

The research examined two out of three chocolate varieties, dark chocolate and white chocolate. Dark chocolate is made up of cocoa solids and

"Clean" Dark Chocolate Bars Even though brands vary, you can assume that a one- to oneand-a-half-ounce serving of plain dark chocolate contains about 200 calories.

EQUAL EXCHANGE

sugar but no milk solids (prevalent in milk chocolate), and white chocolate, although referred to as chocolate, has no cocoa solids, but instead is made of cocoa butter (the fat in chocolate), milk solids and sugar.

According to the study, participants who enjoyed 100 grams of dark chocolate daily for 15 days had reduced blood pressure and became more sensitive to insulin than they were prior to the "experiment."

Researchers believe that the benefits of dark chocolate are because of the flavonoids it contains, which are associated with the ability to lower the risk of heart disease and some cancers. How-

Each bar is built on four foundational ingredients: chocolate liquor, cocoa butter, cane sugar and vanilla beans -- every bit of it 100 percent organic and fair trade. The 71 percent Very Dark bar contains nothing else.

www.liFitnessandHealth.com www.liFitnessandHealth.com

ALTER ECOE

Their Dark Blackout Organic Chocolate Bar is 85 percent cocoa and contains only four 100 percent organic, fairtrade-certified ingredients: cacao beans, cocoa butter, raw cane sugar and vanilla beans.

ever, white chocolate exhibited no effect on patients since it is free of cocoa solids, where the flavonoids are found.

So what does this mean for you and me? Is it time to replace the celery and carrot platters with chocolate samplers and related goodies? Is it time to switch from "an apple a day" to "a chocolate bar a day"? The answer to this is probably a big "no." Nonetheless, knowing this little tidbit and what other discoveries it may lead to in the future sure won't inhibit a healthy person from treating themselves to the oh-so-desirable rich goodness of a nice piece of dark chocolate on occasion.

SWEETRIOT

The inclusion of a 70 percent Dark Chocolate Cheeky Chia Seed bar and a 70 percent Dark Chocolate Fabulous Flax bar let the customer know that Sweetriot values health too.

LONG ISLAND LONG ISLANDFITNESS & HEALTH FITNESS & HEALTH 13 13

NO EXCUSES

I REALLY CAN’T EXERCISE Unfortunately, the prospect of exercising tends to elicit groans from many people. There's all the logistics to work out the time, equipment, expense and the sheer, utter boringness of it all.

Negative thinking about exercise can sabotage all your good intentions.

Here's a list of answers for some of the most commonly used excuses not to exercise.

I DON'T HAVE TIME TO EXERCISE!

e

xercise could be one of the most important things you'll do for your health today.

MaKe time to exercise. If you're doing traditional workouts - move those weights and mats right out into the family room and make use of your television time. Instead of flopping down in a chair while you

14 LONG ISLAND FITNESS & HEALTH

watch the news or your favorite show, be active. Run in place, do leg lifts or heft weights. Use time in your car to tighten and tone muscles with isometric tummy tighteners. Walk up the stairs instead of using the elevator. exercise doesn't have to be a solid hour at the gym. anything that revs up your motors is great for your body.

I DON'T HAVE THE RIGHT EqUIPMENT AT HOME

You don't need equipment to exercise. a brisk walk around the block is good for you - and burns over 200 calories. Vacuuming your carpets can burn nearly as much. Flip on your radio or pop in your favorite high-energy Cd and dance. don't fool yourself into thinking that your 'exercise' has to be a carefully planned workout to work all the right muscles in the right order with the right tension. exercise means being active. Just do it.

I CAN'T AFFORD A MEMBERSHIP TO THE GYM

If you'd rather exercise at the gym (and have access to their fitness machines, whirlpools, swimming pool and trainers), there are a lot of ways to make it more affordable.

Check with your health insurance company to see if they offer incentives. Most of the major health insurance companies, including Blue Cross, cover part or all of fitness club memberships as part of your benefits. If yours doesn't, or if you don't have health insurance, call your local YMCa or YWCa. Most offer 'scholarships' or sliding fee scales for memberships to their facilities.

BUT EXERCISE IS SUCH A CHORE!

says who? Make getting your daily exercise fun. Play a game. Go dancing. Grab a few friends for a weekend hike in the state park. exercise doesn't have to be routine. stop thinking of it as a chore and start thinking of it as recreation. You'll be amazed what a difference it makes.

www.liFitnessandHealth.com

DOES SPOT REDUCTION WORK FOR ABS ____________ (Continued from page 9)

muscular and hepatic glycogen, and not fat acids from the adipose tissue. For getting to the deposits of fat, what we need is cardio training (running, biking, fast walking, swimming, etc.). These types of exercises must be maintained for a long time (45-60 minutes), and they must be intense (60-70% from the maximum of heart rhythm).

An alternative is cardio training with periods when intensity varies, although the total volume is not smaller than in the case of uniform cardio training.

A very important role in burning fat is held by the diet. It is said that the most effective of training can be sabotaged in the kitchen.

The nutritionists say that a diet that maintains caloric deficit, but keeps a balanced proportion of the basic principles (proteins, lipids, blood sugar), with a slight increase of the protein part, will always have as a consequence losing weight. Physical exercises like sit-ups, crunches, etc., without other exercises meant to involve bigger groups of muscles (thighs, chest, back) and to fortify the abdominal muscles, do not increase very much the basic metabolic rate.

The magic formula for burning abdominal fat is a combination of hypo caloric diet and exercise– especially aerobic, but also anaerobic (focused on all the body, not only the abdominal muscles).

CELEBRITY TRANSFORMATIONS Celebrities can buy many thing but not fabulous bodies. For that, they have to work out and eat right, just like us... These stars got serious about their health with extreme diet and fitness and it paid off.

Paul Rudd told People that he never “exercised harder than this for an extended amount of time.” He said he eliminated carbs and alcohol from his diet for an entire year. His workouts were very intense and centered around "flips and rolls and all that kind of stuff," he told people.

Jordin Sparks has dropped a significant amount of weight since winning season 6 of American Idol. The 6’0” singersongwriter said that she was comfortable with how she looked in the past but simply wanted to be healthier after getting really sick before turning 21.

www.liFitnessandHealth.com

Jennifer Hudson learned about portion control and eating in moderation without overindulging. To achieve her svelte figure and drop from a size 16 to a size 6, she didn’t have to give her up favorite foods like pizza. Today, Hudson is at the weight she always wanted to be.

Jake Gyllenhaal worked out 3 hours a day.

According to Yahoo, “After two months, the workouts got pushed to six hours a day: Three hours of boxing in the morning and three hours of strengthening, conditioning, and cardio at night.

LONG ISLAND FITNESS & HEALTH

15

RECOVERY

10 STEPS TO

HELP YOU GET A GREAT NIGHT’S SLEEP

I

How did you sleep last night?

had a great night’s sleep, but when I woke up I thought what a powerful effect a great night's sleep has on your metabolism, and I wanted to share with you some ideas about how to get a better night's sleep.

Now, my idea of a great night's sleep is one in which you sleep soundly and wake fully refreshed and full of energy. During a great night's sleep you rarely, if ever, think about your troubles, your never think about the news, and you usually fall asleep within 10 minutes of your head hitting the pillow (with positive thoughts in your mind).

So what can you do to help facilitate a better night’s sleep for yourself and those around you?

1. Make a list of what you need to do the next day, write it all down and keep that paper and pen near your bedside in case you think of anything else you need to do. When you write things down you’re giving your brain the signal that it no longer needs to think about those tasks.

2. Don't watch television or listen to the radio (especially the news) before retiring for the night - and certainly do not fall asleep with the Tv or radio on.

3. Read some inspirational or selfgrowth material for at least 30 minutes 16 LONG ISLAND FITNESS & HEALTH

Also, a key factor in determining if you had a great night's sleep is if you dream 'positive' or 'fun' dreams. Because if your night is full of 'bad' or 'stressful' dreams then you're most certainly tossing and turning throughout the night and not getting a restful sleep.

Why is it so important to get quality sleep each and every night? Your body and your mind break down and get worn out from stress during the day.

The only time that your body and your mind repair themselves and rejuvenate is when you're sleeping. But it's impor-

prior to bed. Your goal is to fill your mind with inspirational thoughts before falling asleep so that the last thoughts you have before drifting off are uplifting thoughts - as opposed to the stressful thoughts that most people fall asleep thinking about.

4. Make sure the room that you're sleeping in is as dark a room as possible - the body is made to sleep when it's dark out - the darker the room the more potential for a deep sleep.

5. Make the room as silent as possible turn off all electric devices and ask others in the house to be as quiet as they can be.

6. Don't eat for at least 3 hours before going to bed. When there's undigested food in the stomach, your body is forced to focus on digesting that food rather

than being focused on repairing your body and mind - which is what sleep is all about! The body was designed to digest food best while moving - not lying down.

7. Try to go to bed at approximately 10:00 pm and awaken at approximately 6:00 am. In Ayurvedic medicine it's believed that there are cycles that are the most conducive for certain activities.

Going to bed at 10:00 pm and arising at 6:00 am appears to allow the body to rest the deepest, rejuvenate the most, and give the person the most energy throughout the day.

8. Don't take drugs or vitamins/herbs that are supposed to help you sleep (unless required by your physician). Most of these artificial sleeping aids do nothing more than deaden your senses - the www.liFitnessandHealth.com

tant to note here that "restful" sleep is the key. Tossing and turning all-night or waking up every few hours is not considered restful sleep. I recently read an article that made it to my research center that stated the facts about how snoring affects your sleep and your health. People who snore tend to disrupt their sleep, on average, 300 times each night now that's not a restful night's sleep! Now think about it this way for a moment - if you've been under stress lately, or if your mattress sucks, or if you just plain haven't been able to sleep well for the past few weeks (or months), then you haven't given your brain or your body the time it needs to repair itself.

So you actually start each and every day a little bit less focused and less metabolically healthy than the previous day.

Don't try to catch up on your sleep. People tell me all the time that they know that they don't get enough sleep during the week - but they "catch up" on the weekends. Let me put an end to that myth right now. That does not work!

Your body and your mind need a regular sleeping pattern to repair and rejuvenate - without it you're actually deteriorating yourself rather than re-energizing yourself.

So what's considered enough sleep?

Generally speaking, everyone should strive to get eight hours of restful sleep. Now if you eat a very healthy diet and exercise properly, and give yourself a few mental breaks during the day, and if you sleep like a baby and awaken fully refreshed every day, then you might be the type of person who can get away with less sleep - maybe six hours each night. on the other hand, if you experience extraordinary amounts of stress each day (mental or physical), then you'll need more than eight hours. A marathon runner for example, tends to put his/her body through a lot of stress each day - that person needs more than just eight hours because their body needs more repair time than normal. The same holds true for the person going through massive mental stress as well. goal of 'sleep' is to give your body the time and means to repair itself and prepare for the coming day. When you drug yourself to sleep, every system in your body is slowed down, including all those systems that are responsible for repairing you.

9. Make sure that there's a fresh air supply in the room. The air indoors is said to be some of the most toxic air around. When you sleep, you're only able to breathe in the air that surrounds you in your enclosed bedroom. Try opening a window (if it's cold outside then just open the window a crack). The fresh air that comes in while you sleep will help your body repair itself because you'll have access to cleaner, more oxygenated air.

10. During the day, do 60 minutes of mild exercise. If you don't have time to do 60 minutes in a row, then break it up into two 30 minute sessions, or three 20 minute sessions, or six 10 minute sessions – just get a full 60 minutes in. The best exercise when talking about general health and preparing your body for a great night's sleep is walking. www.liFitnessandHealth.com

Study showed that people getting only six to seven hours of sleep every night have a longer life expectancy than those who sleep 8 hours. ______________________________________________ The world record for not sleeping was set by seventeen-year-old Randy Gardner in 1964 when he was awake for 264 hours and 12 minutes. ______________________________________________ Although people born blind don’t see images when they dream, they do have an increased auditory, tactile, and olfactory experience _____________________________________________ The average person wakes up about six times per night.

LONG ISLAND FITNESS & HEALTH

17

The latest equipment & products to help men and women workout, or at least make you look good when you do The season may be changing, but your drive should never waver. To make sure you don’t stray from your training commitments, stock up on gear that will allow you to extend your season of running, climbing, and playing outdoors. This means longer garments, layering options and versatile fabrics for getting out there, either in the cool morning or sunny afternoon, with an optional pit stop at the gym.

HEATGEAR® SoniC ComPRESSion lEGGinGS Working out in the heat can make your muscles feel more flexible, but this feeling can be misleading if you’re not careful to stretch and brace your joint areas. Compression leggings are a great way to strengthen your legs and decrease recovery time. $39.99 at Under Armour

SPEEdFoRm™ XC TRAil RunninG SHoES Made in the same factory as all their other precision gear, the Under Armour SpeedForm™ shoes are slim, light and water-repellent — so you never have an excuse to take it easy. $99.99 at Under Armour

TECH™ PATTERnEd SHoRT SlEEVE T-SHiRT The classic Under Armour tee, plus a couple of tweaks for optimal performance. $24.99 at Under Armour

ColdGEAR® inFRAREd Run liTE JACkET We still have some chilly days in spring when you realize you need an extra layer when you head outdoors. Equally light and warm, it also packs into its own pocket so that you can shed as your workout heats you up. $99.99 at Under Armour

HEATGEAR® ARmouRVEnT™ SHoRTS One of the newest innovations from Under Armour, these shorts are made from a mesh fabric that will help keep you cool in any kind of heat. $33.99 at Under Armour

lEG WARmERS They sure complete the whole look. We wanted to give you an extra boost in getting those dancer legs, whether you’re a dancer or a yogi. Keep those strong muscles warm and heat up the room when you start your moves and stretches. To add some extra comfort and functionality, we made these in our staple Perfit material, featuring a stirrup design so they stay in all the right places. These gems will feel like second skin while you twirl, swirl, stretch and split. $38.00

18 LONG ISLAND FITNESS & HEALTH

kAyA lEGGinG You'll love the way the fourway-stretch 28 1/2" inseam leggings look. A good pair of leggings is always a must in a girl's closet. These beauties are ready to back you up as you bend backwards and really stretch as you do a standing split. Wear it out or dress up with a long tunic and boots. Sport them as you attend your favorite yoga class, float in an aerial silk class, sprint on a track or hit the gym. $ 68.00

www.liFitnessandHealth.com

CARDIO VS. WEIGHT TRAINING “Which offers ‘better bang’ for the invested time?”

BY PHIL SoTTILE

Y

our favorite “gym expert,” “bodybuilder,” “fitness personality,” “celebrity trainer,” or local franchise fitness center begins talking about how training with weights is superior to simply, “doing cardio.” “Why?” you ask, stumped by your gap in scientific understanding and the speaker’s great biceps.

“Well, you will burn more calories hour after hour when you strength train. You don’t get that benefit from simply doing cardio,” s/he responds.

You are piqued with amazement, yet stumped. “Well, why would that be the case?” you ask.

“Because,” they continue, “your muscles require more calories when you work with weights and as a result, your body will become a fat-burning machine for hours after your workout.” You look at the person’s body and figure, “Well, they looks great. Why wouldn’t I listen to this advice?”

Three months later, you haven’t burned an ounce of bodyfat and conclude you did something wrong with this information.

Unfortunately, this “expert” only whispered two words about what is a textbook of information regarding the subject of “afterburn,” or EPoC, as it is known in the circle of exercise science. Moreover, the information is only somewhat correct and is easily negated by a first year student of exercise physiology. The trainer’s suggestion is that you burn extra calories post-exercise; we only hope that the larger percentage of those calories are primarily fat calories!

Weight training and cardiovascular exercise burn calories long after you complete the bout. However, the body’s postexercise response is based upon one very simple question: How physically hard did you push the body to work during your session of working with weights or walking on a treadmill, using a bike, or pedaling the elliptical? www.liFitnessandHealth.com

The trainer’s claim is that by (exclusively) working with weights, your body will burn “more calories” hour after hour (post exercise) versus that of someone using a piece of cardiovascular equipment. There is a very simple flaw in this argument; what if during a proposed 20-minute session of working out with weights, the person across the gym on the cardio equipment was working to their near maximum cardiovascular capability during that time, while the person working with weights worked to only 70% of his/her own capacity? What then?

Simple. The person using the cardiovascular equipment would burn more “post exercise calories” because of the larger deficit created in oxygen and other metabolic agents involved in exercise (glucose, glycogen, calcium, potassium, etc,) since increased cardiac and pulmonary output and lactate and hydrogen levels all must return to initial resting values after the exercise recovery has been achieved, and then the hours of slow phase of restored values begins. RESULT: Trainer’s claim negated!

However, if the roles were REvERSED and the person performing the weight training worked for 20 minutes at his/her near maximum cardiovascular capacity for nearly all of those minutes, then the weight-trainer would have a greater post-exercise deficit, creating a longer “afterburn.”

Which could make the trainer’s claim true!

Not to burst anyone’s bubble, but that burn will account for only an additional 50-150 post-exercise calories after five hours! _______________________________________________ Phil Sottile ACSM EP-C, NSCA-CPT,CFT,CPT,SET,PRCS, Applied Exercise Sciences/Adjunct Injury Prevention Educator LONG ISLAND FITNESS & HEALTH

19

FUEL-UP

DO

ENERGY DRINKS REALLY WORK?

USA Top Selling

ENERGY DRINK 1. RED BULL

2,883 2014 sales ($millions) 8.46 fl oz 80 Caffeine (mg)

2. MONSTER

2,476 2014 sales ($millions) 12 fl oz 160 Caffeine (mg)

Energy drinks are supposed to do just what the name implies – give you an extra burst of energy. As it turns out, most of that "energy" comes from two main ingredients: sugar and caffeine.

W

atch out all you caffeine-coded coffee shops. There's a new turbo-charged charged drink in town that's giving your local Starbucks some competition. Energy drinks, shots, and gels are flooding the marketplace, promising to get you through your workday afternoon, yes, but that's just the beginning. Today's energy products also claim to boost your workout, improve your health, and help you stay more alert. In 2007 total retail sales of energy drinks increased a reported 440 percent, to an estimated $6.6 billion.

But for all the hype, do these moneymaking java stand-ins really give you wings? How does the "energy" in one of these products compare with, say, the energy you get from a homemade PB&J? What really works to power you through your run or a meeting with your boss?

What's Really in an energy drink?

Known for their fast-acting jolt, energy drinks like Red Bull and Monster tout a high dose of caffeine and a varying blend of "energizing" extras that include vitamins and amino acids and herbal sup-

20 LONG ISLAND FITNESS & HEALTH

plements. But despite the eye-catching cans and slick marketing, the main ingredient responsible for that mojo is good old-fashioned sugar. It is calories are energy, plain and simple. It's what your body uses for fuel. Any food, whether it's a turkey sandwich, a can of soda, or an apple, has energy. Energy drinks should be thought of as calorie drinks.

They can pack a lot of them, too: A 16-ounce can of Red Bull Energy Drink has 220 calories, and a 24-ounce can of Rockstar Energy Drink has a whopping 420, almost as much as a double cheeseburger. Unlike most foods, however, most of the calories in energy beverages come from simple sugars. Devoid of fiber, fat, and protein, three nutrients that slow digestion, the sugar hits the bloodstream quickly, giving you the superfast rush you crave. Sadly, it's shortlived. When your body receives a big load, the pancreas shoots out any additional insulin to push sugar it doesn't currently need into fat cells. Having too many energy drinks, like consuming too much soda, can cause weight gain. In the short term, you are faced with the infamous energy-drink crash.

3. ROCKSTAR

6472014 sales ($millions) 16 fl oz 160 Caffeine (mg)

4. NOS

294 2014 sales ($millions) 16 fl oz 160 Caffeine (mg)

www.liFitnessandHealth.com

HEALTH PRODUCTS

THAT MAKE A DIFFERENCE In a world where we're stressed, overscheduled, and often overwhelmed, it's easy to neglect our health.

s

tress negatively impacts our autoimmune system, making us more susceptible to garden variety viruses and bacteria. over time, the cumulative effect of stress can lead to more serious chronic illnesses, as well as to life-threatening conditions.

Even though we're well into the new year, it's not too late to resolve to take steps to improve our health and well-being. Thankfully, there are a number of health products on the market that can help us in our efforts.

JOINTs: Whether you are a fitness buff or you lead a sedentary lifestyle, it's all too easy for the condition of your joints and their connective tissues to deteriorate over time. vitamin C is essential to joint health, but other nutritional supplements that are especially formulated to keep joints flexible can help, as can a cream that is used topically. Glucosamine, for example, helps the body produce collagen, which helps cushion and protect the joints. dIGesTION: If your diet is high in processed foods, or if you're under a considerable amount of stress, the chances are good that your digestive tract is under duress. Thankfully, there are a number of health products that can help you get back on track. Look for nutritional supplements that promote a healthy, pro-biotic digestive tract, and those that provide you with both soluble and insoluble fiber to get rid of accumulated toxins.

blood vessel strength and elasticity are important to have in your arsenal.

WOMeN's HealTH: Women's bodies are different from men's bodies and need health products that specifically promote women's health. Maintaining bone density, for example, is especially important for women, as is eliminating toxins that threaten breast health. When women are perimenopausal or going through menopause, the right nutritional supplements can help alleviate symptoms and can ensure that a woman smoothly makes the transition through her middle years.

MeN's HealTH: Like women, men have their special needs. Nutritional supplements that enhance prostate health, for example, can be especially relevant to men's health, as can health products that are formulated to strengthen the immune system and increase cellular health.

IMMUNe sYsTeM: If your diet is out of whack or if you lead a stressful life, your immune system is likely to be disproportionately affected. It's import to choose health products that boost your immune system by promoting good intestinal bacteria, supporting the lymph glands, and providing protection against the damage caused by free radicals.

______________________

HeaRT: A healthy diet and plenty of exercise are two elements of heart health, but it's not always easy to get it right. That's why health products that provide you with omega-3 fatty acids, formulations that support healthy heart rhythms, and nutritional supplements that optimize

When you're shopping for health products, it's important to select a reputable company that uses natural ingredients. Choosing a global leader in health and wellness will ensure that you get the high quality products you need, which in turn will give you the peace of mind you deserve.

www.liFitnessandHealth.com

LONG ISLAND FITNESS & HEALTH

21

WINNERS

3 LESSONS FROM THE

BIGGEST LOSER Is the show a Big winner for Big people?

A

ll over the world, night after night, millions of people are riveted to their Tv sets - but not to watch the latest soap, or CSI. Not to watch Jimmy Kimmel or Sex in the City. Not to see who outwits, outlasts and outplays others in Survivor. No - they are spellbound by the efforts of a small band of obese people trying to overcome the effects of years of overeating.

It's not surprising that for so many people this is compulsive viewing. obesity is the new epidemic. Fat children lumber around school playgrounds while their overweight mothers fill shopping carts with wrong choices. Then... they sit down at night to watch The Biggest Loser. They see dramatic weight loss and startling new body shapes beginning to emerge. They want the same results - and they begin to think it might be possible.

But who has four or five hours a day to work out?

Who can afford a personal trainer several times a week?

And who has the luxury of their own personal adviser on calorie content and smart food choices? The answer is: not many people. But you have to remember that this is television: it's a false situation. As the players keep reminding themselves and the viewers: "This is a game. You have to make the most of your time here - it's going to be so much harder out in the real world."

Is it harder in the real world? Probably. But you can take lessons away from watching this reality show. You can make it work for you, as well as for the contestants.

Here are three practical and useful lessons you can put to use immediately.

22 LONG ISLAND FITNESS & HEALTH

01

Put Weight Loss First

In the Biggest Loser household weight loss comes first.

Make it come first in your household, too. Sounds simple, doesn't it? It is. In fact, so simple that many people just overlook it. They try to fit exercise and meal planning around everything else in their lives, instead of making it a priority.

Think: What is most important: getting the weight off, and becoming fit enough to put years on your life - or watching another Tv show?

Sit down with a pen and paper and allot at least one hour a day to planning meals, recording what you eat, and doing some form of exercise. You've still got 23 hours left to do everything else!

02

E is for Exercise - and Enjoy

What else do you notice in the Biggest Loser household? The more they exercise, the more they seem to enjoy it. oh sure, they grunt and they groan; they sweat and they complain. But as the weeks go on, you'll hear them say things like: "I never thought I'd say that I look forward to working out - but now I don't feel right if a day goes past without exercise!"

The secret to enjoying exercise is finding what's right for you. If you don't really enjoy the gym, look for other forms of exercise. You need a mix of cardio and resistance training - but it doesn't have to be on machines. Walk, swim, dance... there are endless choices that can be fun for you. Research what happens to various muscle groups - and to your heart when you exercise, and pick activities that you will enjoy. www.liFitnessandHealth.com

MULTIVITAMINS: GOOD OR BAD? The A, B, Cs of Multivitamins

T

03

Identify the Triggers Emotions run high when the contestants have to face their demons. Weight gain is rarely from just a physical cause. If you keep a food diary, and faithfully record not only what you eat but when (and why) you eat it, you'll soon see a pattern of emotional eating. What are your triggers? Boredom?

Tiredness? Family arguments? once you have identified these triggers, you can start working on strategies to defeat them. This can be as simple as challenging yourself every time you want food. ("Am I hungry - yes or no? If I'm not hungry, then why do I want to eat? Am I really just thirsty? If I'm running to the fridge because I'm upset, is there something else I can do to feel better? Is there a long-term solution that will fix this forever?" and so on.) If you're not yet ready to deal with the root cause, then be prepared with food that won't add to your problems with the resulting rolls of fat. Make sure that you have 'good' food at hand - but also food that you like.

These are just three of the lessons that anyone can take away from watching The Biggest Loser. And you'll have the satisfaction of knowing you did it all by yourself. www.liFitnessandHealth.com

here's a lot of research out there on multivitamins, and believe it or not, the jury's still out on whether or not they are beneficial for everyone. one thing seems clear, however; the purpose of vitamins is as a supplement only. Since many vitamins are difficult to get from food, and because people don't necessarily eat a proper balanced diet every day, multivitamins may help bridge the nutrition gap.

However, most researchers agree it's best to get the nutrients you need from food. This is not only possible, it's also beneficial because when you eat food you obtain other vitamins, minerals and essential nutrients not included in a multivitamin.

A good multivitamin will contain vitamin A, B, all the B complex, C, D, and E, as well as calcium, potassium, magnesium and other minerals and elements like iodine, chromium, copper, selenium, and zinc. If you do take a multivitamin, it is important to find one that contains 100 percent DRI/RDA or less for each ingredient, as getting too much of a particular vitamin can be as bad as getting too little.

Since there is evidence both in favor of and against the use of multivitamins, it is important for you to really evaluate your daily eating habits. And, because some groups of people may benefit from multivitamins more than others, it's advised that you talk to your doctor to discuss how it may affect your health.

When to take it: Multivitamins are best taken with a meal, for two key reasons: Most m u l ti v i t a m i n s contain fat-soluble vitamins A, D, E, and K, which require some fats in order to be absorbed. And the vitamins and minerals in a multivitamin can make us nauseated when taken on an empty stomach.

OTHER IMPORTANT VITAMINS Vitamin D: A simple blood test can determine our vitamin D status and let us know if we need more.

Exposure to sunlight – about 10 to 15 minutes a day – is the most efficient way to get our dose of vitamin D. But those at risk for vitamin D deficiency (e.g. those with limited sun exposure, people living in northern latitudes, and people with darker skin) might consider taking supplemental vitamin D.

Omega 3s: Research supports the effectiveness of fish oil on reducing triglyceride levels, inflammation, and the risk of age-related macular degeneration.

The catch: It's the DHA and EPA omega 3s in fish oil that are responsible for the bulk of these benefits, and we get very little DHA or EPA from plant-based omega 3s, such as flaxseed oil or walnuts.

LONG ISLAND FITNESS & HEALTH

23

THE BEAT

HEART RATE TRAINING It is essential to be able to monitor your exercise load for the best results.

Heart rate monitors are great for this.

Learn about heart rate zones.

H

eart rate monitors are a great way to monitor the intensity of an exercise session. Generally the higher your heart rate is, the harder you are working. This makes sense. If you are exercising hard, your muscles are producing a lot of energy and have a high energy demand. In order to get oxygen to the working muscles to help in the production of energy, the heart must pump harder and faster. More blood circulates, transporting more oxygen to cells.

Heart rate is a good indicator of intensity.

Calculating Max Heart Rate

The general guideline given for calculating your max heart rate is 220-your age. So if you are 20-yearold, (220-20), your max heart rate should be around 200 beats per minute. This is a general guideline, and there is some variation in this, so don't be concerned if you are exercising with a heart rate monitor and notice your max heart rate varies slightly from the calculation. The calculation is a guideline and not a hard and fast rule.

Heart Rate Zones

Now that you know your max heart rate you can calculate what inten-

24 LONG ISLAND FITNESS & HEALTH

sity you would like to work at.

Using the 20-year-old with a max heart rate of 200bpm, you may want to exercise at 50-70 of 200, and 70 of your max heart rate may be the way to go. This zone can be set on your heart rate monitor. This does not burn the most kilojoules, and may not be the most effective method for weight loss, but that is a different debate.

Exercise over 85 cannot be sustained for very long.

So if you want to go for a long steady run, best bet is to program your heart rate for a zone lower than 85, which is a good aerobic training zone. www.liFitnessandHealth.com

TESTOSTERONE LEVELS &

HORMONES

OVERALL HEALTH TARGET oRGAnS oF TESToSTERonE

Brain

libido, mood

Skin

hair growth, balding, sedum production

Muscle

increase in stregth and volume

Liver

synthesis of serum protiens

Kidney

Male Sexual Organs penile growth spermatogenesis prostate growth and function

stimulation of erythropoietin production

Bone Marrow

stimulation of stem cells

Bone

accelerated linear growth closure of epiphyses

M

aintaining proper amounts of testosterone in the body is important to sustain overall health and wellbeing. Testosterone is a steroid hormone necessary for enhanced libido, energy, immune function, and protection against osteoporosis. In addition, this hormone supports the development of certain male attributes like hair patterns, muscles, and voice modulation. Although testosterone is considered a male hormone, women also need small quantities of it for muscle and bone strength. In general, an adult human male produces about eight to ten times more testosterone than his female counterparts. Testosterone production in men increases during the puberty stage. Normal testosterone levels in the bloodstream is about 359 and 1230 nanograms. As people age, a decline in testosterone production is experienced. This decline causes low sex drive, constant tiredness, depression, and loss of strength. Furthermore, very low levels of testosterone in men increases the risk of obesity and heart attack.

Low testosterone levels result from inability of the testes to produce adequate quantities of testosterone. This development affects the whole body system and causes many physiologic, chemical, and hormonal changes. Age is not the only culprit for the drop of testosterone production. According to David Zava, PhD., the president of ZRT Laboratory, a leading hormone research lab in the United States, many factors contribute to low testosterone levels. Environmental toxins, prolonged stress, and depression are just some of the factors that may trigger the body to lower testosterone reproduction. Lifestyle can also be a factor in lowered production of this hormone. Excessive drinking, smoking, lack of exercise, and unhealthy diet may damage the testes and lower testosterone production. other reasons for low production of this substance are hypertension, use of anabolic steroids, prescription or non-prescription medications, surgeries, cancers, and infections.

People can improve testosterone levels by changing their www.liFitnessandHealth.com www.liFitnessandHealth.com

lifestyles, improving their diet, or by including exercise programs in their daily lives. Exercise and other physical activities are proven to show measurable improvements in testosterone levels. However, these activities should be done properly to avoid over-training. over-training causes fatigue and diminishes sterility, it temporarily reduces sperm quality and quantity. This happens because the body literally “kills” itself during exercise to build and improve the body and needs rest to attain normal cell development. Intense physical activities may reduce the level of hormones in the bloodstream that affects sperm production.

These sperm levels return to nearly normal after about three days. They added that drinking coffee after a few hours of training may protect sperm quality because of the antioxidants that are found in caffeine.

If these adjustments do not work, there are different options that are available to treat this deficiency. General treatments include testosterone injections, patches, and pills.

Many products like herbal supplements and vitamin products that claim to boost hormones levels are available in the market. In addition to these medication, replacement therapy can also be done to promote testosterone production. Improved muscle mass, increased bone density, higher energy levels, decreased irritability and anxiety are some of the benefits associated with testosterone replacement therapy.

While low testosterone levels pose a potential threat to the well-being and health of many older men, the treatments are not simple. Individuals are encouraged to talk to doctors or other medical specialists and weigh the advantages and disadvantages of many remedies for low testosterone levels. Increasing testosterone levels in men is possible, but it should be done only with the advices of medical professionals.

LONG ISLAND LONG ISLANDFITNESS & HEALTH FITNESS & HEALTH 25 25

Healthy

SENIOR FITNESS

Whoopie Pies SOME SUGGESTIONS FOR Makes: 16 servings • Prep: 45 mins Start to Finish: 2 hrs 30 mins • Carb Grams Per Serving: 24

Ingredients • 1/3 cup canola oil

• 1/4 teaspoon salt

• 3/4 cup packed light brown sugar

• 3/4 cup nonfat milk

• 1 large egg • 1 teaspoon vanilla extract • 1 1/2 cups whole-wheat pastry flour • 1/3 cup unsweetened cocoa powder

• 1/2 cup cold water • 2 teaspoons unflavored gelatin • 1 cup whipping cream • 2/3 cup nonfat plain yogurt

• 3/4 teaspoon baking powder

• 1/2 cup confectioners' sugar

• 3/4 teaspoon baking soda

• 1 teaspoon vanilla extract

Directions 1. Preheat oven to 350 degrees F. Position racks in the upper and lower thirds of the oven. Coat 2 large baking sheets with cooking spray.

2. To prepare cookies: Beat oil, brown sugar, egg and vanilla in a large bowl with an electric mixer on medium speed until combined. Whisk flour, cocoa, baking powder, baking soda and salt in a medium bowl. Gradually add the dry ingredients to the wet ingredients, alternating with milk; beat until smooth. Let the batter stand for 15 minutes.

3. Drop batter by the tablespoonful onto the prepared baking sheets, spreading the batter into a 2- to 3-inch circle with the back of a spoon if it doesn't spread itself. (Each large baking sheet accommodates 8 cookies; they will be close together.) Bake the cookies until firm to the touch, about 8 minutes. Let cool on the baking sheet for 2 minutes, then transfer to a wire rack to cool completely. Wash, dry and coat the baking sheets with cooking spray again. Repeat with the remaining batter.

4. To prepare filling: While the cookies cool, stir water and gelatin in a small heatproof cup or bowl. Let stand 1 minute. Microwave, uncovered, on High until the gelatin has completely dissolved but the liquid is not boiling, 20 to 30 seconds. (Alternatively, bring 1/2 inch water to a gentle simmer in a small skillet. Set the bowl with the gelatin mixture in the simmering water until the gelatin has dissolved completely.) Stir the mixture until smooth. Let cool for 10 minutes.

5. Beat cream, yogurt, confectioners' sugar and vanilla in a medium bowl with an electric mixer on high speed until very thick, about 1 minute. With the mixer beating constantly, add the gelatin mixture in a steady steam until well combined. Cover and refrigerate until the cream filling is thickened to the consistency of pudding, about 30 minutes. Whisk again until smooth.

6. To assemble whoopie pies: Turn half the cookies bottom side up and top with a generous 2 tablespoons of the cream. Top with the remaining cookies. Chill in the refrigerator until the filling is set, about 30 minutes.

Nutritional Information Servings Per Recipe: 16 PER SERvING: 202 cal., 11 g total fat (4 g sat. fat), 34 mg chol., 144 mg sodium, 24 g carb. (2 g fiber), 3 g pro.

26 LONG ISLAND FITNESS & HEALTH

SAVVY SENIORS Exercise is the best way to keep you healthy and young at any age

by JIMMY SENTMAN

T

he Fountain of Youth: long sought after, always beyond reach. Now as Long Island's Baby Boomers reach the “golden years” that search has become an obsession, a craze, perhaps epitomized in the the late Joan Rivers and her myriad face lifts. Pharmaceutical labs are busily churning out drugs to make us wrinkle-free, or less moody, or more energized. our society now adores youth – everyone wants to be young! And here’s a sad truth for Baby Boomers: just when our culture changed from respect and admiration for our elders, we also changed from a world of natural foods to processed and packaged foods. So, now while we claim we want to feel young and vibrant, we fill our bodies first with chemically damaged foods and then with drugs (that is, chemicals) to correct the very problems BEING LONG our diets cause.

But there’s good news here: any of us ISLANDERS, WE ARE from Port Washington to Greenport can rediscover a tool far more powerful BLESSED WITH than any pharmaceutical company, with PLENTY OF CHOICES - centuries-old proof of success, and no side effects. What is this wondrous creGYMS OF EVERY TYPE ation? It’s the human body itself. It’s built to last, build to be strong and flexAND IN EVERY ible, built to be full of energy and drive – and you’ve got one! The question is, LOCATION can you keep it running??

Even if you’re not a mechanic, you sure know better than to put the wrong fuel into your car. Also, if you add 50% ethanol to your gas mix, you’re in for a very bad ride next time you hit the LIE. You know if your car sits for months on end, one day you are likely to discover that you have a dead battery, and if you do get the car going, it’s going to be with coughing and sputtering. The human body is meant to function smoothly – just like a new car – we just need to take care of it.

So, don’t put junk in and don’t let it sit without motion for too long.

Consider that Time Magazine not that long ago ran a feature article about so-called ‘manopause’ and how men are desperately seeking testosterone therapy to prevent the inevitable fall into flaccid old age. The article asks if high testosterone levels cause men to be fit and energetic, or if exercise and action raise testosterone levels. The answer, I believe, is obvious: it’s a cycle in which one affects the other positively. Exercise makes our systems function smoothly and efficiently, and efficient and smoothly running www.liFitnessandHealth.com

systems make exercise easier and enjoyable.

Take the step and start exercising. Just as you would want to find a good mechanic or a good physician, you'll need to find the right gym, possibly the right personal trainer, and even the right forms of exercise.

Being Long Islanders, we are blessed with plenty of choices - gyms of every type and in every location. Fortunately, this very magazine is full of tips about trainers, gyms, and healthy foods – something else you need to remember!

Convinced? Remember to keep your wondrous machine going along well with exercise and diet – nothing you haven't heard before. However, even though you already have enough to digest here for a while, rather than go further, let's end with just one very small initial suggestion for you. Don’t go on a diet, but identify one sugary thing, just one, that you consume that you know isn’t healthy… it could be soda, it could be ice cream, it could be cookies, it could be doughnuts.

Eliminate just that, nothing else. Don’t count calories, don’t research some nutrition plan, don’t ‘cut back,’ don’t feel guilty about eating other things. All you do is eliminate that one item. once you no longer have that one item in your life, it will be time to look at another. Give it a go. It’s your start — and it's simple. www.liFitnessandHealth.com

FITNESS

JOURNEY?

INSTAGRAM IT!

by JAMIE SERvELLON JSMEDIAGIRL.COM

S

ocial media is everywhere. So when it comes to your fitness journey, what is the best platform to showcase your fitness progress and goals? Instagram! Instagram is all about being visual and catching the attention of the person scrolling down their feed. When many fitness enthusiasts were asked what social media platform is perfect to use, every single person said Instagram.

Fitness lover Sydney Pendleton said that, “Instagram is essential for those that are into their fitness journey and to document their fitness journeys. My Instagram has led others to start believing in themselves – so much so that they started acting upon their own self-care.” Sydney

also added that it keeps people accountable and it’s fresh–there’s something new every day.

Sydney is one of many fitness lovers who post daily pictures of their fitness journey from the very beginning. Also, Instagram now has a new Layout app feature where you can easily post a before and after photo in just one post. This new feature has gotten fitness junkies to post more often than ever their progress and journey.

Instagram is the perfect visual platform where fitness lovers can post daily their workout routines, protein shakes, and even tag the location of their favorite gym. Also Instagram has a video feature that can capture users going to the gym, working out, or simply updating their followers of what they are doing that day.

LONG ISLAND FITNESS & HEALTH

27

WEIGHT LOSS

Y

ou've tried virtually every "diet" you can think of and still haven't lost weight. or, perhaps you've lost weight only to quickly gain it back.

You feel like you are in a never-ending battle that you just can't win. Does this sound familiar? Stop beating yourself over the head in frustration!

More than likely you just aren't armed with the right information to help you be successful in reaching your weight loss goals. There are so many diet myths floating about that it's easy to feel like you’re drowning. The first step toward success is distinguishing fact from myth and using the power of knowledge.

To help you get started on the path to permanent weight loss and healthy living, read below to learn what's true and what's false in the world of diet and fitness. Take the quiz below to test your knowledge and you'll learn what it really takes to beat the scale. Read each question and answer true or false. Then read below to find out whether or not you guessed right.

1. skipping meals is a good idea 2. You can spot reduce certain parts of your body 3. eating late at night makes you fat 4. If something is fat free, you can eat as much as you want 5. eating less than 1200 calories will accelerate weight loss 6. salads are always a great eatingout choice 7. You can lose and maintain weight without exercise 28 LONG ISLAND FITNESS & HEALTH

1. False. The idea behind this myth is that you'll consume fewer calories in the entire day. The reality is that you probably will consume at least the same amount, if not more. Skipping a meal lowers your blood sugar. Low blood sugar usually makes you very hungry. In return you end up eating quickly and probably making poor food choices when those hunger pains come a-knocking. Eating several small meals per day helps you stabilize blood sugars and control your appetite. _______________________________ 2. False. If you slave over 200 sit-ups a day, it still isn't going to get rid of your spare tire. Fat is lost evenly throughout the body. You can't focus on one body part and only work it in an attempt to reduce that fatty area. To help a trouble spot you must focus on overall fitness - aerobic workouts, strength training, good nutrition and more. _______________________________ 3. False. Your body doesn't determine your weight based on WHEN you eat.

It just cares how much you're eat.

What's important is determining how many calories are coming in versus how many are going out. You need to find the right balance based on how much your eating and exercising. If you take in more calories than you burn, then the extras will be stored as fat.

That's true whether you eat at night or not. _______________________________ 4. False. For the most part, a calorie is a calorie is a calorie. Sure, it is a little more complex than that, but just keep

in mind that for every extra 3,500 calories that you take in and don't burn off, you will gain a pound. Does it matter if all of those 3,500 calories are fat-free?

No! Your body just cares that the extra calories were consumed. Plus, fat makes you feel full. If you don't eat enough of it, you may find yourself constantly hungry, and you may end up consuming more calories than if you had eaten something with fat in it to begin with. _______________________________ 5. False. In fact, it may have the opposite effect. Too few calories per day causes your body to adapt to a minimal amount of food, and slows down your metabolic rate. The body may think it's "starving" and actually hold onto every bit of food to ensure survival. Then, when you begin to eat normally, your calorie needs are reduced and you end up gaining more weight even though you are consuming less food. _______________________________ 6. False. Sometimes you'd be better off eating a burger than a salad. Many restaurant salads are dripping in high calorie, high fat dressings. Plus, they often add fatty toppings like croutons and bacon bits. If you are going to choose a salad, be sure the dressing and extras don't sabotage your calorie counting. _______________________________ 7. True. When it comes right down to it, weight loss is about the difference between intake and output. As long as you are burning more calories then you are consuming, than you should be able to lose weight. So, exercise isn't a necessity but it certainly is the best approach. Study after study has proven that groups that both maintain an appropriate calorie intake and also exercise have better weight loss successes and are better at keeping it off. Plus, exercising provides so many health benefits it would be crazy not to include it as part of a healthy lifestyle.

CURRENT OBESITY TRENDS

www.liFitnessandHealth.com

eVENTS eVENTS eVENTS eVENTS eVENTS ORANGETHEORY FITNESS laUNCHes ITs NeWesT sTUdIO IN CaRle PlaCe

orangetheory Fitness, a one-of-a-kind, energizing group interval fitness concept broken down into cardiovascular and strength training, celebrated the opening of its 6th location on Long Island on the evening of January 7th 2016. The new studio is located in the Parkway Plaza - Carle Place at 211 Glen Cove Road.

It was a great community event, many well-wishers, new members and vendors in attendance. Check them out -- your first class is always FRee! 516.268.6272

LIFNG’S 3RD ANNUAL COCKTAIL EVENT Gail Bannisters-Mum’s 3rd annual Long Island Fitness Networking Group (LIFNG) cocktail party at the Woodbury Country Club was held January 30th. With over 250 attendees the place was rocking.

After the cocktail party the guests and sponsors were treated to an exciting night of the 3 D’s, Drinking, Dancing and a Dinner. The fitness community turned out for a good time and they weren’t disappointed.

The next LIFNG event is the Fitness Summit 2016, which will be held at Two Worlds at 340 Wheatley Plaza, on Saturday, April 30th, for the fitness professionals and enthusiasts. Call Two Worlds to get more information at 516.484.6604.

NPC STAGE-READY WORKSHOP

on February 13th Bev Francis Powerhouse held a figure, bikini, fitness and physique workshop. The featured speakers were IFBB Physique Pro Juliana Malacarne, IFBB Figure Pro Gen Strobo, IFBB Pro and team Bombshell founder Shannon Dey. Also speaking was owner of Powerhouse, Steve Weinberger. Training, nutrition, and competing were the topic of discussion.

11TH ANNUAL SPIN-A-THON PLUS Become a participant or a sponsor in the 11th annual spin-a-thon PlUs on sunday, april 3rd,2016.

The Spin-a-thon PLUS consists of spin classes interspersed with exercise segments to be held progressively at separate fitness centers on Long Island. Thanks to your support, this event has raised $190,000 since 2005 to raise funds for the fight against colon and colorectal cancer.

The Roslyn JCC, orange Theory, Equinox-Woodbury and Lifetime fitness will be hosting a power-packed day of fun-filled exercise for a great cause. At the first stop, participants will enjoy a spin or insanity class for 30 minutes. The participants will then travel via a luxury coach bus as a group to the next site for the second activity. This will continue until all the segments are completed (see below for details). Refreshments and energy-enhancing nutrition will be provided throughout the day. schedule of events 8:30am...................................................Registration at JCC, RoSLYN 8:45 - 9:15am..............................CYCLE or INSANITY at JCC, RoSLYN 10:00am.......................GRoUP PICTURE at oRANGE THEoRY, SYoSSET 10:15 - 11:10am....................................Row/Run/Lift High Intensity Workout at oRANGE THEoRY, SYoSSET 11:45 -12:40pm.......................vIPR and FoAM RoLLER STRETCH at EQUINoX-WooDBURY 1:00 -1:30pm........................................CYCLE at LIFETIME, SYoSSET

To join this event visit: www.spin 2k.com www.liFitnessandHealth.com

LONG ISLAND FITNESS & HEALTH

29

Nassau & Suffolk

FITNESS GUIDE TRANSFORMATIONS 250 fitness 149 Covert Avenue, New Hyde Park 516-603-0316

Kings Point Fitness 770 Middle Neck Rd., Great Neck 516-773-8778

Absolute Yoga 1 Guilles Lane, Woodbury 516-682-9642

MC Dance & Fitness 222 Middle Neck Rd., Great Neck 516-441-5444

Bikram Yoga 1062 Old Northern Blvd., Roslyn 516-200-9200

My Pilates Studio 377 S Oyster Bay Rd., Plainview 631-965-6329

Big Al's Family Fitness 51 Frost Street, Westbury 516-478-5800

Meta Burn Fitness 480 Forest Avenue, Locust valley 516-203-4534

ClubFit 247 99 Jericho Turnpike, Mineola 516-307-8100

NXT GEN Fitness & Performance Training 2 Channel Dr., Port Washington 516-883-7678

Competetive Edge 38 Harbor Park Dr., Port Washington 516-801-6170

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

Core Fitness 74 Cedar Swamp Rd., Glen Cove 516-686.6464 Crossfit 516 7 Roselle Street, Mineola 516-280-4070 Deeva Dance & Fitness Studio 735 Port Washington Blvd, Port Washington 516-570-2334 D-Fine Fitness of Melville 300 Broadhollow Rd, Melville 631-393-2642 Diamond Fitness 138 South St, Oyster Bay 516-628-3488 Elite Fitness 11 Stewart Avenue, Huntington 631-470-9693 Evolution Pilates 2 Shore Road, Port Washington 516) 767-1761 Fitbody Bootcamp 586 New York Avenue, Huntington 888-600-4817 Fitness Figures 166E. Jericho Turnpike, Mineola 516-294-2998 Hard To Hold Physique Training 128 Middle Neck Rd., Great Neck 516-498-9500 Healthtrax Fitness & Wellness 1300 Franklin Avenue, Garden City 516-741-1057

Om Sweet Om Yoga 12 Irma Ave., Port Washington 516-944-9642 Personal 1 Fitness 460 Jericho Turnpike, Mineola 516-294-3020

Get inspired by local men and women who have lost major pounds and transformed their bodies from fat to fit. kate Age: 29 Oyster Bay

Chuck Wrig ht Age: 24 Glen Cove

Peter Ciraulo Age: 72 New Hyde Park

Practice 1500 Old Northern Blvd., Roslyn 516-493-2708 Power Ten Fitness Club 102 Harbor Rd., Port Washington 516-767-6773

Jean lablance Age: 30 Garden City

Powerhouse Gym 235-c Robbins Lane, Syosset 516-933-1111 Rock Pilates 8285 Jericho Tpke., Woodbury 516-605-0111 Retro Fitness 49N. Franklin Street, Hempstead 516-833-5586 Row 45 1 Albertson Ave. #6, Albertson 516-484-6300 SLT 1085 Northern Blvd., Roslyn 516-304-5095

iLoveKickboxing 715 Middle Neck Rd., Great Neck 516-439-4701

Siege Athletics 228 E Jericho Tpke., Mineola 516-385-8517

Inform Fitness 26 Harbor Park Dr, Port Washington 516-743-9601

Tropical Fitness 49 Bethpage Road, Hicksville 516-433-6777

Integrated Fitness 55 Bryant Ave, Ste 1, Roslyn 516-621-0614

Two Worlds Fitness 340 Wheatley Plaza, Greenvale 516-484-1064

30 LONG ISLAND FITNESS & HEALTH

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