Long island fitness and health magazine

Contents January / February 2016

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

PUBLISHER Bruce Jacobson

ART DIRECTOR Justin Michaels

EDITORIAL Gwen Starr

CONTRIBUTORS Monica Abayev Ernie Altamirano Dr. Ronny Bergman Bill Leonello Anthony Monferrato Ellen Nalaboff Jimmy Sentman Dr. Wayne Weirthheim Mo Wolfe

SOCIAL MEDIA DIRECTOR Jamie Servellon

CIRCULATION Creative Distribution ______________________

ADVERTISING

­4­A­Fitting­note­From­ the­Publisher 4­­­NUTRITION 6­oF­the­heAlthiest­Foods­on­the PlAnet...­Well, Kind OF

Oatmeal, Nuts, Protein powder, Oils, Berries, Eggs

6­­­boutique­studio­or­gYm, Which­is­right­For­You?

Find something that works for you.

7­­­SpORTINg IdeaS Putting­the­Fun­bAck­in­Fitness

516.413.0097

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 BYJ Communications, 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 contributd by them. Photography submitted to L.I.Fitness & Health magazine must have written consent from the subject and is the contributors responsibility to obtain. 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.

19 suPPlement­FActs

Supplements can be effective in helping you reach your goals.

20­ FUeL-Up WAter­&­Protein

If you want a protein supplement to do the job, fuel it with water.

21 reAder surVeY

8­­­MOTIVaTION stoP­the­eXcuses­And­stArt moVing

22 ROWINg don’t­oVerlook­roWing mAchines...­ the­one­thAt­hits­it­All!

What are you waiting for?

9­­reAsons­PeoPle­don’t­eXercise

Be part of L.I. Fitness & Health

19 WArm uP

5 Steps to a Safer Stretch

Staying fit (and trim) CAN be fun, by simply finding the right routine.

Advertising@liFitnessandHealth.com Fitness & Health 66 Mineola Ave., Suite 203 Roslyn Heights, NY 11577

18 the­stuFF

The latest equipment & products to help you workout.

The most common reasons why people do not exercise

10­­ReCOVeRY do less,­see more

Everyone’s heard the adage “No pain, no gain.” But too much pain without proper rest and recovery may lead to no gain at all.

11­­sPinAch­ The Underestimated Superfood.

12­­Fork­All­these­FAd­diets

Millions of Americans have joined the low-carb craze and started high-fat, low-carb diets, such as the Atkins Diet and the Zone Diet.

13­ringing in the­kettlebell

Jump-start your results in just 19 minutes with this kettlebell routine.

14­­ CYCLINg Adding­cYcling­into­the­miX

Start a fitness program or add something new to your current exercise regimen, indoor cycling.

Fitness trends come and go but one that is here to stay is indoor rowing!

23 oFFice­Workout

Workouts are not just for the gym.

24 CaRdIO run­For­Your­liFe 26 SeNIOR FITNeSS it’s neVer too lAte 26 i’m­too­old­to eXercise...Wrong!

27­ LONgeVITY WhAt’s­Your­number?

Making quality of life choices and making the most of every day becomes a priority.

28­peRSpIRaTION AbdominAl­Progression

As you get stronger, doing more and more crunches is not the way to go.

29 beFore­&­AFters­/­eVents 29 #neWYeArneWYou­

15 FunctionAl­Fitness

What exactly is fitness?

How to Share Your Fitness Journey on Social Media.

16­­ INSpIRaTION he Just keePs getting better

30 nAssAu &­suFFolk­ Fitness guide

17 PilAtes­Fitness­trAining­For eVerYbodY

Tattoo removal and lightening

2015: 1st place NPC National Champion

Pilates training has gained popularity because anybody can do it.

30 rethink­Your­ink

6 ofthe heALthIeSt nUtRItIon

A FITting Note From The

Publisher

W

elcome to the premier issue of Long Island's ONLY Fitness & Health magazine. Long Island Fitness & Health is the only magazine of its kind. Yes, there are many newsstand fitness magazines but none that target the Long Island area and one we can call our own. The informative articles are written by local fitness experts and healthcare professionals covering the fitness and health industry as no other publication can do. And yes, it is a FREE publication distributed throughout Long Island. Fitness & Health will keep you up to date on all the available fitness and health services, programs and products available on Long Island.

I have been publishing niche magazines for over thirty years, with the intention of always filling a void. The one interest that I am truly passionate about and look forward to each day is going to the gym. I know this is a shared interest to many of you here on Long Island, yet we do not have a magazine that caters to us. This was my opportunity to create Long Island Fitness & Health magazine, again, filling a void in our community. I have gathered many of the most prominent professionals in the fitness and health industry to share their knowledge and expertise with you on everything from food choices to fitness regimens.

You get to choose what diet and exercise routine fit into your lifestyle.

It is never too late to live a healthier you and now Long Island Fitness and Health magazine is here to show you the way.

Publisher Bruce Jacobson

4

LONG ISLAND FITNESS & HEALTH

foodS on the PLAnet...

1.

OaTMeaL

Your a.m. snack attack is caused by low blood sugar levels.

Fiber-rich oatmeal stays in your stomach for hours, staving off a bagel run.

Watch out: Steer clear of the sugary flavored varieties. Choose the plain stuff, and sweeten it with berries.

2.

aLMONdS aNd OTheR NUTS

Nuts are nature's way of showing us that good things come in small packages. These bite-size nutritional powerhouses are packed with hearthealthy fats, protein, vitamins, and minerals.

3.

pROTeIN pOWdeR

It's not just for gym rats! Protein powder contains amino acids that burn fat and build muscle. Add two teaspoons to a smoothie for a fat-busting drink. Find it at health food stores.

Watch out: Make that smoothie with fruit, yogurt, and low-fat milk — adding protein powder to a chocolate shake doesn't make it health food (we wish).

4.

OLIVe OIL

Everyone needs a little fat — it controls hunger.

Go for monounsaturated fats like olive or canola oil. They will help keep your cholesterol under control and satisfy cravings.

Watch out: Steer clear of hydrogenated vegetable oils; they're loaded with unhealthy trans fat.

5.

BeRRIeS

Berries stuff a lot of filling fiber into a tiny package: Just one cup of raspberries has six grams.

Watch out: Jelly is the junk food of the fruit world.

It has almost no fiber and contains added sugar.

6.

eggS

Eggs contain vitamin B12, which your body needs to metabolize fat. In fact, researchers at Louisiana State University found that people who ate eggs for breakfast every day lost more weight than those who ate bagels.

Watch out: Talk to your doc first if your cholesterol is high. www.liFitnessandHealth.com

Boutique Studio or gym,

Which Is Right For You?

BY

MO WOLFE

S

o you have decided to start exercising - great decision! Now don’t let deciding where to work out and what to do overwhelm you. Yes, there are tons of choices, but this is a good problem to have. With so many options, even the toughest customer is sure to find something that works for them if they stick with it a bit. Just as some people are dog people and some people are cat people, such is the case with fitness as well: some people are gym people while others are studio people. Let’s compare the two and help you find out which one you are.

The case for gyms:

Gyms are great if you want to go on our own schedule or just drop in on a whim and just use the equipment. Gyms offer total flexibility: they open early, close late and are usually even open on major holidays.

When choosing a gym you have lots of options from bare bones to opulent and everything in between. Location and price are the deciding factors for most people when selecting a gym, with location usually trumping price. If the gym is too far you will not go. Monthly membership rates can range from very reasonable to as much as a car payment.

Additionally, gyms often have an annual commitment and initiation fee.

Some offer amenities such as childcare, snack bars, showers, locker rooms, pools and even spas – a fit persons answer to the country club. Many people thrive on the social scene and spend hours at the gym … and not necessarily working out.

Most gyms also offer classes, usually a wide variety, so a gym may be a great place to start if you have no idea what motivates you, what you like, and what you are likely to stick with.

As you can see, gyms have a lot going for them, but some drawbacks can include a generalized approach to fitness, feeling cold and impersonal, and class schedules that may be too limited to fit your needs. Bigger spaces mean 6 LONG ISLAND FITNESS & HEALTH

more members which means that class sizes are big, often leaving you on your own for form and technique as well as motivation. It can also be intimidating to walk into a large class where everyone seems to know that they are doing. And you may get little guidance in selecting the class that addresses your goals without paying a premium.

If you know you need or like personal attention and something or someone to be accountable to, most gyms offer personal training, which is great but is an added cost on top of the membership.

The case for Studios:

Boutique studios really cater to their clients – and who doesn’t like to be catered to? Because classes are generally smaller is it more akin to semi private training sessions. The teachers can help adjust form and modify exercises as needed without disrupting the flow of the class.

Boutique instructors specialize in the exercise they teach, so the workouts are powerful – they maximize every minute of the class and you see results.

They become your ‘coach’ and cheer you on for far less than the cost of a private training session. Over time, you develop a strong sense of community being surrounded by likeminded people who are also generally focused on one discipline.

Due to space constraints for both classes and private sessions, most studios work by appointment and have strict cancellation policies. Walk-ins are welcome but risk being shut out of a spot. Many people like and need this kind of accountability – they will show up for a class they paid for. With classes ranging from $20 – $40 per class studios will cost you more per month in the long run, but your commitment becomes results-based: You are investing because you continue to see return on your investment.

Having experts in the field is of particular importance for forms of exercise where you can easily get hurt – such as Yoga or Pilates. Boutique studio teachers have undergone rigorous 600+ hour training programs and teach the method day in day out to all cross sections of the population. Disciplines like Spin, Barre, Rowing, Kick Boxing and more are thriving as boutique studios.

People like the method and want a way to do it more – the schedules at boutique studios allow them to do that.

getting to your verdict:

If you are just starting to explore fitness this January RESOLVE to find your perfect fit. Call all the local places (both gyms and studios) you have considered checking out. Most places offer new client intro specials. Use this to plan out a month of fitness sampling anything that strikes your fancy. When you find something you enjoy, you will look forward to it, you will see results and it will stick.

Work with generalists or experts or both – clearly there is place in the fitness world for both! All in all it’s about finding what works for YOU, your budget, your fitness goals and your schedule. ________________________________ 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.

www.liFitnessandHealth.com

pUTTINg The FUN BaCk IN

FITNeSS

SPORTING Ideas We all know that we need to exercise (for our health) but hitting

the gym first thing in the a.m. or right after work can be anything BUT fun.

Still experts suggest that staying fit (and trim) CAN be fun, by simply finding the right routine (and activity) for you.

HOOFING IT: Walking and/or running are two of the most popular activities for all ages, especially since walking is something most of us "have" to do, and since neither requires any special equipment. And they add that walking is an excellent activity for fitness "fanatics" of all ages, even those who may have cardiac conditions or other "inhibitory" ailments. Plus you can do it indoors, outdoors, or on a treadmill, the important thing is that you keep moving. Running will burn twice the amount of calories as walking but is also harder on your heart, joints and muscles. And for those already off to a running start, make sure you invest in the best shoes you can afford and that your shoe is comfortable and properly fits.

STROKE YOUR EGO: Doing the stroke or swimming is one of the best exercises for the entire body building not only muscle but physical endurance as well. If you happen to be a bit overweight or out of shape, you can start by doing some (supervised) aqua aerobics in a pool, which is generally easier on the joints.

GETTING A JUMP START ON HEALTH AND FITNESS: Skipping rope is an inexpensive way to work out and you can do it practically anywhere. Not only does jumping rope tone and condition muscles, but also builds coordination. However, it can be hard on ankles, knees, feet, and back. And experts suggest looking for another exercise alternative if you already experience orthopedic problems.

PUTTING THE PEDAL TO THE METAL: Stationary or mobile, biking can be beneficial both indoors and out, as cycling build both muscle and stamina.

TWENTY-THREE SKI-DO:

Cross-country skiing is a great way to get some exercise and some fresh air during those cold winter months.

Besides helping to generate heat, the relatively easy to learn sport with a low injury rate, also helps build endurance while working your upper and lower body, heart, and lungs. www.liFitnessandHealth.com

LONG ISLAND FITNESS & HEALTH

7

MotIVAtIon

STOp The eXCUSeS AND STaRT MOVINg “You miss a hundred percent of the shots you don’t take.”

- Wayne Gretzky, Hockey Player

BY

ELLEN NALABOFF

A

big part of exercise is just doing it. I ask my clients all the time, “What are you waiting for—a better day, more time, when you're feeling better?” I hear people quite frequently saying, “When I lose some weight, I'll THERE IS NEVER A start exercisGREAT OR PERFECT ing.” Isn't that point of TIME TO START ANY the coming to a OF THIS, BUT YOU fitness studio the first JUST HAVE TO START, in place, to lose BECAUSE LIFE WILL weight? AnfreGET IN THE WAY NO other quently used MATTER WHAT excuse is, “I'm just too busy right now. When things slow down, I'll be there.”

There is never a great or perfect time to start any of this, but you just have to start, because life will get in the way no matter what. If you do not schedule your exercise like you 8 LONG ISLAND FITNESS & HEALTH

schedule everything else in your life, you will never do it. If you want to get it done, you have to make it a habit like brushing your teeth. It cannot be the first thing you forfeit when another obligation pulls at you. Everything you need to get done must be scheduled around your exercise. You have to make it a priority in your day. Soon it will become a habit, one that is so ingrained you don't ever think about not doing it.

This is so important for your health and well-being. It will help build the energy you need to live a very full life, a life where you can accomplish many things because you have an abundance of energy. Exercise gives you the ability to build energy, to become stronger and thus healthier. There is no doubt that health and exercise have a direct link to each other. Exercise brings blood and oxygen to all the muscles, ligaments, and organs in your body. I always say, “A good sweat is better than any facial.” When you sweat, you’re detoxifying and cleansing your whole body; it's so

good for you. After you work up a sweat, it is a good idea to take a shower as soon as possible so you don't reabsorb all the toxins that your body released. The best detoxifier is a good sweat.

how do we start, and what is the best form of exercise to begin with?

All movement is good, and each individual must look to what they will enjoy. If you don’t enjoy it, you will not stick with it. If you haven't worked out in a very long time and are overweight, start slow. Walking is a fantastic way to begin exercising if you are overweight. It is very hard on your body to start jogging, spinning, or kickboxing if there is too much weight on your body, because it will create too much stress on your joints and ligaments. First, begin with your diet and you'll start losing weight. Add to that a brisk walk and things will really begin to shift in your body. You do not have to do any more than that and the weight will begin to come off. Unwww.liFitnessandHealth.com

fortunately, a lot of people who decide to lose weight set their expectations way too high, which will make those goals almost impossible to achieve. I say, “Start slow with realistic goals.” Go outside and walk at a pace that is challenging to you; it can't be a leisurely stroll—you have to feel the effort. It does not have to be so fast that you are running, and no, it doesn't have to be painful. But, you do have to feel the work. “If Not Now When?” ______________________ Ellen Nalaboff is the owner of Rock Pilates in Woodbury. She is certified in Pilates from Power Pilates, as a instructor of Spinning, Beyond Barre, SpringTone, TRX and holds a Black Belt in Kenpo Karate. Ellen is board certified by the American Association of Drugless Practitioners and the Chek Institute in CA. as a Holistic Health Counselor and Life Coach with accreditation through Colombia University Teachers College.

Chosen by Deepak Chopra to be an instructors to teach Primordial Sound Meditation. Ellen Authored her first book If Not Now WHEN?

www.liFitnessandHealth.com

HATE EXERCISE When a person hates exercise, it can be because they finds it boring or painful.

Finding the right exercises that are enjoyable will help prevent boredom. Some people do best by taking up a physical activity hobby instead of traditional exercise. Karate and rollerblading are two examples of ways to spice up exercise.

REASONS PEOPLE

DON’T EXERCISE here are the most common reasons, people say they don’t exercise A BUSY SCHEDULE Whether the busy schedule is due to a job or kids or both, many people can't imagine fitting exercise into a packed day. But exercise can be fit in almost any schedule by spending even 15 minutes of exercise daily or 30 minutes of exercise every other day.

PREVIOUS FAILED EXERCISE ATTEMPTS If a person has experienced many failed exercise attempts where they felt like the exercise was ineffective or gave up on a workout routine, they might feel discouraged. If a person gets easily bored with exercise, changing an exercise routine frequently can help keep her focused on exercise.

LIMITED BUDGET If a limited budget prevents a person from affording a gym membership, there are other ways to get exercise without spending a lot of money. Some recreational centers and YMCAs have low-cost or free exercise classes. People can also exercise at home without expensive equipment. Taking up running or walking provides a free cardio workout. Cheap dumbbells and an exercise mat are all that is necessary for an effective home workout.

EXERCISE DOESN’T SEEM TO WORK Some people give up on exercise if they do not see obvious results or get easily bored with an exercise routine. All exercise benefits the body in some way. However, if a person has a specific fitness goal, it is important to do exercises that work toward that goal. There also may be lifestyle modifications to assist a workout goal. For example, a person who has a lot of extra fat on the abdominal area will not see dramatic results such as a flat belly without dieting.

LONG ISLAND FITNESS & HEALTH

9

ReCoVeRY

DO LeSS, SEE MORe everyone’s heard the adage “no pain, no gain.” But too much pain without proper rest and recovery may lead to no gain at all.

important, rest is equally — if not more — important.

When you train, muscle fibers are damaged (torn down.) During your days off from training, the body utilizes your food and supplementary product intake to repair and generate these muscle fibers. Simply stated, the goal for the body is to repair the microscopically damaged tissue and regenerate new tissue to deal with the “assault.” When you do not achieve an adequate amount of rest between workout sessions, the trained muscle may not positively respond with new tissue growth from a prior workout experience.

TOP 4 WAYS TO AVOID

INjURY

the last thing you need is an injury keeping you from the gym. here are 4 training pitfalls you need to avoid when training

The mosT common WeIghT-TraInIng InjurIes are Those

BY PHIL SOTTILE . relaTed To The use gauge Your recoVerY TIme Recovery from soreness is unpredictable. of poor exercIse vertraining can quickly become a Everyone’s repair cycle is different. Typically, TechnIque. Incorrect

O

problem for beginners as well as experienced veterans looking to put on lean muscle mass. Most believe that more is better. If two sets are good, four must be twice as good! Wrong. Mind you, aspiring bodybuilders (and the like) often use drugusing folks as examples and benchmark for one’s own training spectrum and recovery schedule. Drug users have advanced the repair cycle through artificial means. A drug free person - mimicking the advice offered in the popular mainstream training magazines – will find him/herself on a road whose destination is the enemy of invested energy in the gym: overtraining.

Overtraining is training a muscle that has already been trained and has not yet achieved full recovery from the prior workout. This condition – known as cumulative microtrauma can cause excessive muscular soreness, tightness, increased waking heart rate, eating pattern disorders, and exercise plateaus.

Many people dive into an exercise routine, thinking that for their body to get results, they need to keep pumping up a grueling training regime. Unfortunately, people fail to realize that while key “mass building” compound based movements {such as leg pressing, squats, deadlifting} are

the repair cycle can take as little as 24 hours to as many as 72-96 hours (for adequate recovery.) The easy rule of thumb: Your body has achieved sufficient recovery from training when the muscle no longer feels sore or stiff.

So, take a day or two away from training or train a body part that does not exasperate the sore muscle. For instance, alternate upper-body workouts with lower-body training. This will give the previously trained muscles time to rest, recover, and grow.

And, to further alleviate muscle soreness, you may want to perform aerobics coupled with stretching on a daily basis to disperse chemical buildups (lactic acid) that may intensify the soreness. (Ignore the “gym science wielding bodybuilders” who tell you that too much cardio will compromise your strength gains and musuclar hypertrophy!

These folks lack the emperical evidence to back up such statements.) However, if someone DOES tell you that this occurs, please ask (him/her) to prevent the peer reviewed study to support such a statement. Worry not, they will never speak to you again!

Make sure to get adequate rest during the night or try to take a 30-minute nap sometime during the day. This will help to promote recovery and will get you back to your workout routine faster.

Listen to your body. If you are a beginner, your soreness may last from as little as three days to as many as seven days. This is normal for a beginner. As your body becomes more conditioned, your recovery rate will increase.

Soreness can be a good indicator of progress, but it can also be a good barometer of having done too much work. So, if your chest-training day rolls around and you’re still sore, just say NO! ________________________

technique can pull, rip or wrench a muscle or tear delicate connective tissue.

don’T use To heaVY a WeIghT: Using too much weight

in an exercise is a high-risk proposition ripe with injury potential.If you can’t control the weight , it is probably to heavy.

Warm up Before You sTarT Your WorKouT: Try a

5-10-minute formalized warm-up before stretching. A warm-up is usually a high-rep, low-intensity, quick-paced exercise mode used to increase blood flow to the muscles.

sTreTch To geT Your muscles readY for WhaTs To come: A stretch helps relax

and elongate a muscle after warmup and before and after weight training. As a result of warming up and stretching, the muscle is warm, loose and neurologically alert

Phil Sottile ACSM EP-C, NSCACPT,CFT,CPT,SET,PRCS, Applied Exercise Sciences/Adjunct Injury Prevention Educator

www.liFitnessandHealth.com

Spinach: The Underestimated Superfood BY

MONICA ABAYEv_________________

L

et’s face it – when most people think of spinach they usually never associate it with something yummy and delicious, unless its sautéed in tons butter, or smothered in creamy, cheesy goodness. It seems nearly impossible to get people to consume spinach in its raw form due to the often bitter and overwhelming taste, but what most people don’t know is that once spinach is cooked, it gets depleted of its many health benefits. Spinach is absolutely essential to a healthy diet. All green plants and vegetables are known to be healthy, and that green color is due to chlorophyll.

Chlorophyll is found in all leafy green vegetables and it is a naturally occurring fatsoluble pigment. It is a powerful antioxidant, and raw spinach is the most abundant source of chlorophyll at a whopping 23 milligrams in 1 cup! The high amounts of chlorophyll in spinach contribute to its ability to suppress cancer, aid in digestion, and lower blood sugar. Spinach also contains high levels of vitamin K, which is responsible for increasing and strengthening bone mass.

Vitamin K also regulates blood flow, promotes normal blood clotting and wound

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healing. Just ½ cup of raw spinach provides 100% of the standard daily value your body needs of vitamin K! Consuming raw spinach can also improve eye health due to the vitamin A it contains. Vitamin A is good for vision, prevents cataracts, and it is responsible for a healthy immune system along with good brain function.

Similar to chlorophyll, vitamin A has tons of antioxidant properties, protecting the trillions of cells found in our bodies. With all of these benefits, still one problem remains for most: the taste of raw spinach.

Luckily, here is a delicious antioxidant

smoothie recipe that masks the taste of raw spinach, yet delivers all of the amazing health benefits it has to offer!

antioxidant protein smoothie Ingredients:

¾ Cup Almond Milk (Plain or Unsweetened Vanilla) ¾ Cup Frozen Organic Strawberries ¼ Cup Frozen Organic Blueberries ¼ Cup Frozen Organic Pineapple Chunks 1 Cup Fresh, Raw Organic Spinach 1-2 Scoops Protein Powder (of choice, Vanilla works great with this recipe!)

1 Tablespoon of Organic Honey 2 Tablespoons of Flax Seed Powder A Dash of Cinnamon directions: Blend all the ingredients together in a blender until smooth.

LONG ISLAND FITNESS & HEALTH

11

Millions of Americans have joined the low-carb craze and started high-fat, low-carb diets such as the Atkins diet, and the Zone diet. they are made up of about 60% fat, 10% carbohydrate, and 30% protein.

M

any diets say you can eat high amounts of fat and protein while getting very low amounts of carbohydrates in the form of vegetables. The main premise of the low-carb diet is that a diet low in carbohydrates leads to a reduction in body’s production of insulin. The end result is that fat and protein stores will be used for energy. So you stuff yourself full of unlimited amounts of meat, cheese, and butter, and only eat a small portion of carbohydrates.

People who start the diet usually lose a great amount of weight, but it’s not permanent weight loss. Instead of burning fat, the lose water and precious muscle tissue. Furthermore, these diets are low in several nutrients and contain excess amounts of cholesterol and saturated fats, substances that increase the risk of heart disease. Plus, regardless of what they claim, the enormous amounts 12 LONG ISLAND FITNESS & HEALTH

of protein put a strain on your kidneys.

MOdeRaTe FaT dIeTS Next, there are the moderate fat diets.

Moderate fat diets include diets like Weight Watchers, the USDA Food Guide Pyramid, and Jenny Craig. These diets are made up of about 25% fat, 60% carbohydrate, and 15% protein. They encourage the intake of whole grains, fruits, vegetables, and essential fatty acids found in foods like olive oil and salmon. These diets are usually nutritionally balanced if the dieter eats a variety of foods from all categories. For example, Weight Watchers operates on a point system where foods get a number of points based on calorie, fiber, and fat content. Dieters get a specific amount of points they can use for the day. While it’s not encouraged, they may choose to spend most of their points on carbohydrates instead of balancing it

out. This could lead to deficiencies in nutrients such as calcium, iron, and zinc.

However, if followed properly, these diets are probably the most successful for losing weight and keeping it off.

LOW VS. VeRY LOW-FaT dIeTS Finally, you have your low-fat and very low-fat diets. Diets in this category include the Dr. Dean Ornish’s Diet and the Pritkin Plan, among others. They are made up of about 13% fat, 70% carbohydrates, and 16% protein. These diets are mostly vegetarian diets and don’t recommend eating a lot of meat. Like the low-carb diets, you can eat unlimited amounts of certain foods. Because you can’t eat a lot of meat, these diets are deficient in zinc, vitamin B12, and essential fatty acids. Also, it is so restrictive that people find a hard time staying on it for life and end up gaining their weight back. www.liFitnessandHealth.com

RINGING IN THE KETTLEBELL Jump-start your results in just 19 minutes with this kettlebell routine. Using a pair of 10- to 15-pound kettlebells, do as many reps as you can of an exercise in a minute, rest for 30 seconds, then move on to the next.

pReSS IT Up

Targets shoulders and abs • Lie faceup on floor with knees slightly bent, heels on floor. Hold sides of kettlebell in front of chest with both hands.

• Slowly lift upper body off floor (until back is upright), pressing kettlebell overhead.

• Reverse motion back to start.

• Continue for 1 minute.

dIp aNd kICk

Targets abs, butt, hip flexors, and legs • Stand with feet shoulder-width apart, holding kettlebell in left hand; bend left elbow out to side so that left hand is in front of shoulder and ball of kettlebell rests on back of left forearm. Extend right arm out to side at shoulder level, palm down.

• Lower into a squat, then stand up and kick left leg forward to hip level. Return to squat; continue for 30 seconds.

• Switch sides (holding kettlebell with right hand and kicking with right leg) and repeat for another 30 seconds.

FLUTTeR kICk Targets arms, abs, inner thighs, and outer thighs • Lie faceup on floor holding sides of kettlebell with both hands; arms and legs extended toward ceiling.

• Lift shoulders off floor and, keeping upper body lifted throughout, try and touch left shin to kettlebell as you lower right leg toward floor (without allowing it to touch); switch sides and repeat.

• Continue, alternating legs, for 1 minute.

www.liFitnessandHealth.com

Rest for one minute after completing the circuit, then repeat it once more. You'll burn a scorching 10 calories or so every minute and feel firmer by the time you towel off.

LOOpY LUNge

Targets arms, abs, and legs • Stand with feet hip-width apart, holding handle of kettlebell in left hand, arms by sides.

• Lunge forward with right leg, bending both knees 90 degrees, and pass kettlebell under right thigh to grab handle with right hand.

• Pushing off right heel, return to start position.

• Repeat, lunging forward with left leg and passing kettlebell under thigh to left hand. Continue, alternating sides, for 1 minute.

CRaNk IT

Targets shoulders, arms, abs, butt, and hamstrings • Stand with feet shoulderwidth apart, kettlebell on floor in front of feet.

• Squat, placing palms on floor on either side of kettlebell, and jump feet back into full plank position.

• Jump both feet forward, landing them on floor outside hands.

• Grip handle of kettlebell with both hands and stand up as you simultaneously bend elbows out to sides to pull kettlebell up to chest.

• Place kettlebell on floor and repeat move for 1 minute.

BOOTY BURNeR Targets chest, abs, and butt • Lie faceup on floor with knees bent and heels on floor; grasp a kettlebell in each hand by the handle, arms by sides.

• Bend elbows to bring kettlebells by sides of chest (the ball of kettlebells rests on back of forearms), then lift butt of floor.

• Holding lifted position throughout, press kettlebells up. Slowly lower kettlebells to sides of chest, then repeat.

• Continue for 1 minute.

• MAKE IT EASIER: Alternate pressing one kettlebell overhead at a time instead of both.

LONG ISLAND FITNESS & HEALTH

13

CYCLeInG

ADDING

CYCLINg INTO THE MIX

BY ERNIE ALTAMIRANO

W

hether you're looking to start a fitness program or add something new to your current exercise regimen, indoor cycling is a great choice for you! You can do this! The results will be not just a new level of fitness but also many new levels of fitness.

First of all, let me emphasize that you will be on an indoor stationary bicycle that you entirely control. If you can fit on the bike, you can take a cycle class! Certain adjustments will be made to accommodate the unique ways in which your body moves and the strengths or limitations you have; but for the most part, you can take a cycle class! In our studio, we have a clientele that works through a variety of concerns, including knee, hip, and back issues. Pregnant women are successfully enrolled in our cycle classes as well.

Our clients range between the ages of 11 to 83. If this diverse group can take cycle classes and attain higher levels of fitness, you most likely can, too.

If you're not currently in an exercise program but want to start one, a cycle class is the ideal choice, because you will be on a stationary bike. You will be in control. The instructor may be tough, and you may push yourself to a point you can't remember pushing to in God only knows how long, but you are in complete control of whatever you do in a cycle class.

You work hard and you try to do what the instructor is asking you to do, but you do it within your own capability. If you can't do exactly what the instructor is asking, just try your best. When you have to slow down, you may slow down.

You're the boss in this class! You don't have to worry about anyone other than yourself! Even if you were just to stay seated on the bike during your first class, by the end of class, you will have achieved something: You will have benefited from 45-60 minutes of cardio and strength training! It is truly strength training because you will have pushed weight in that class! That wheel can be up to about 45lbs, added to all of the extra resistance that you added. Even during your first 14 LONG ISLAND FITNESS & HEALTH

class you are going to burn a couple hundred calories. After your first class, stick with the program and you will become better and better and stronger and stronger!

If you are currently in an exercise program, and for whatever reason you are looking to enhance it, enroll in a cycle class. Whether you are trying to increase your weekly cardio workouts, build endurance, or lean out, you can get all of that in a cycle class. Want to get ripped? Nothing will do that better than the weight-bearing cardio that a cycle class offers! If you hate cardio and the thought of taking an aerobics class makes you cringe, cycling is the smart option for you! No coordination to take a Zumba class? No problem! Nobody in a cycle class is going to pay attention to you (and in most cases, the studio is dimly lit). Plus, if you're currently working out and you add cycling into the mix, you will begin training differently from the routine your body has been accustomed to. By challenging yourself differently, your body will have no choice but to change. It really depends on what you put into it.

Aside from the health and fitness benefits that will come with hitting up some cycle classes, there's always the added social side-effect. When you find a class you like, it's like making a date with yourself. You'll be doing something for you, and you're going to be doing it with other people. As much as you are working for yourself in class, there is nothing like the bond that cycling students have with each other. Even though you're inside, it's a bond very similar to the bond shared by many cyclists riding in groups outside. You're going to get into shape, you're going to keep yourself in shape, and you're going to meet new people. Cycle class really is a perfect way to spend your time! _________________________________________________ Ernie Altamirano is the owner of XRCYCLE, Inc. and certified fitness trainer at Dany Holdstein's Two Worlds Dance & Fitness ernesto@xrcycle.com www.liFitnessandHealth.com

FUNCTIONAL FITNeSS What exactly is fitness? Is it having big muscles and being strong? Is it the ability to run, swim or bike long distances? Is it eating healthy? or, is it a combination of all the above?

BY ANTHONY MONFERRATO

W

ell, by definition, fitness is a general state of health and well-being while having the ability to perform general aspects of life, occupations or sports without undue fatigue. The buzzword around the health community also refers to this as “functional” fitness”.

The best programs are designed to get you fit. Running, biking or swimming longer distances, improvement in overall strength and muscle tone, combined with proper nutrition, are all a function of becoming and being fit. Here is another important question. Do you workout or do you train? Many people just workout, whether it be at home or in a gym.

Working out is simply exercising for the sake of activity and breaking a sweat. This is not necessarily a bad thing, especially if you are not doing anything at all and like the old saying: “If you don’t know where you are going, any path will take you there.”

Training, on the other hand, is when we exercise to achieve a primary goal. Whether it be for aesthetics, to feel better and boost self-esteem, or for an athletic endeavor; training is what will define your path and lead to the destination. When we train we also set smaller, more specific goals that may be monthly, weekly or even session to session. We also focus on fundamentals and identifying weak points. Training is the more efficient mode of exercise as we set baseline statistics which will be used to measure progress as we move forward toward your specific primary goal.

There are a variety of steps that we will follow in order to maximize progress! When a trainer comes to your home for a first session, they will discuss and determine what your priwww.liFitnessandHealth.com

mary goal may be. They will then conduct some initial assessments to determine a baseline from which they can track your progress. Many programming strategies consist of Metabolic Circuits, which are a form of the HIIT (High Intensity Interval Training) principal, designed to your current fitness level.

Short bursts of exercise are completed at a high intensity for a predetermined amount of time followed by a fixed period of rest or lower level activity. Training in this fashion is ideal for conditioning, burning calories, toning muscle, increasing mobility and accelerating fat loss. My “Metabodies Fitness” circuit protocol produces an afterburn affect known as EPOC (Excess Post Oxygen Consumption), “IF YOU DON’T which in layman’s terms refers to increased metabolism and fat burning for KNOW WHERE YOU 24-48 hours after the completion of a ARE GOING, ANY session. I will bring and incorporate varPATH WILL TAKE ious fitness tools and equipment including dumbbells, kettlebells, resistance YOU THERE.” bands, battle ropes and boxing gloves, just to name a few. You will utilize these tools while increasing your skills on each apparatus.

Let Metabodies Fitness help you achieve your desired fitness goals - however big or small. No matter what your goals are, sound programs can work for you. Your Body is Your Temple - Worship It! __________________________________________________ Anthony Monferrato is a Diploma Certified Personal Trainer and Nutrition Consultant, National Personal Training Institute, USA Metro Amateur Boxing Association Certified Coach. To find out more call 917-376-7215 or visit Metabodies@gmail.com

LONG ISLAND FITNESS & HEALTH

15

InSPIRAtIon

HE JUST KEEPS GETTING BeTTeR 2015: 1st place nPC national Champion

T

In 2015 BIll Won 1sT place npc naTIonal champIonshIps (oVer 60 heaVYWeIghT class)

BY

BILL LEONELLO

here was a time when a person gracefully phased into old age excepting the process with their only defense taking the form of doctor visits and medicine.

As a young person I said that's not the path I intend to go and so began the quest for physical perfection. Initially my weapon of choice was weight training and supplementation alone for my main inspiration was to get bigger and stronger for sport and girls.

As time passed and sports were out of the picture my fitness goals changed.

I had noticed the regimen I had kept during my younger years gave my body a good look and I wanted to make it better it was still a little early for me to be super concerned with my health so at this point in my life cosmetics became number one. I dreamed of one day competing in physique or bodybuilding shows but knew I had to put a lot of work into my endeavor. This work involved a lot of sacrifice and at the time was something that not a lot of people understood making it that much harder.

My training and my job didn't leave a lot of time for anything else but I forged through and finally entered my first show, The AAU Mr. Ohio competition. The poor showing made me realize I had a lot more to do but also made me realize their was a lot more to the sport that I picked then just hard work. That was the element of drug use. I had to figure out a way to sidestep that big obstacle because I refused to join that team. Part of the plan was to get out of my garage where I had been working out at that time I joined a hard-core bodybuilding gym and was immediately inspired by the intense workouts and perfect physiques going on around me, I was hooked.

The gym I trained at was Futureman gym in Amityville New York a small place with a ton of energy. The move paid off and now I was at least placing in the top three of any show I went into. It was still very hard to juggle my daily tasks working (being number one) training for the shows and making meals daily to keep my physique looking as it should. For that reason I decided to combine my work and my passion so I opened up a gym called California fitness center once again it was a small gym and it attracted a lot of serious weight lifters male and female.

The plan worked the gym was successful and I continued placing and now winning some sanctioned and non-sanctioned shows. And then as if I overnight my world changed I had my first child, a daughter, and my working out took a backseat. In no time I had two more children, two boys, and working out became very difficult. In that child rearing years, the 1990s, I trained hard enough to enter only one show the 1996 natural United States championships I placed third. The show was supposed to be a natural, no drug use drug tested, bodybuilding show but backstage the contestants were talking about what drugs they took for the show. That was it for me I decided I wasn't going to compete anymore because of the unfair advantage of drugs.

Sixteen years later with my kids all grown up I decided to give bodybuilding another shot figuring the older guys would not compete at any cost. I was right bodybuilding had become more what it should be a friendly sport where guys compete against each other with the same goal but also the same road to that goal so that everybody feels a Comradely towards each other.

My first show was the 2012 NPC Metro-

politan bodybuilding championships I was in the masters over 55 competition and placed second only losing by one point. Pretty good comeback considering the amount of years that had passed. Weight training in your later years is different than when one is younger, your body can handle more when it is younger and when you are younger you don't have to be as careful as you do when you get older.

Weight training is a lifetime sport unlike some of these other over advertised explosive exercise classes where your joints ligaments and tendons take a pounding this is not the case in weight training it's controlled and Low impact. Very important for older people 40 and up.

I have competed in every decade for the last six decades of my life that in itself in my opinion is a great accomplishment those competitions have kept me in good shape throughout my life. I continue on the same path until I pass. I have entered multiple bodybuilding shows since my come back my last show being my biggest show and my biggest success in my bodybuilding life. I won the NPC National bodybuilding championships heavyweight division over 60. _______________________________ Bill is currently am a personal trainer at the Sid Jacobson JCC in East Hills New York bleonello0420@hotmail.com

Bill Leonello BOdYBUILdINg TITLeS •1980- 3rd place Mr. East Coast (Tall class) •1981: 2nd place Mr Long Island •1983: 3rd Place Mr Long Island (tall class) •1985: 2nd place Summer Classic •1987: 1st place NPC Long Island Championships (heavyweights and overall) •1996: 3rd place NGA Natural United States (over 40) •2012: 2nd place NPC Metropolitan championships (over 55) •2012: 1st place NPC Atlantic States (over 55) •2013: 3rd place NPC Atlantic states (over 55) •2013: 8th place NPC Team Universe (over 50) •2015: 4th place NPC Atlantic States (over 50) •2015: 1st place NPC Atlantic States (over 60) •2015: 1st place NPC Westchester Summer Classic (over 50) •2015: 1st place NPC Westchester Summer Classic (over 60) •2015: 1st place NPC National Championships (over 60 Heavyweight class)

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PILATES FITNESS TRAINING FOR EVERYBODY

Pilates training has gained popularity because it’s done by ordinary individuals

G

ood health is the secret of a happy life. It is not the absence of physical ailment, but also a state free of mental distress. Good health, however, does not come overnight. There are certain things that should be included in one's lifestyle to improve overall health. Individuals who want to be fit and healthy should engage in physical activities like Pilates. This fitness regimen has gained popularity because it can be done by anyone at any level of fitness.

Pilates is an exercise method that was developed by German boxer Joseph Pilates in the 1920's. It focuses on slow, controlled movements, smooth breathing, and concentration. There are over 500 exercises that were developed by Pilates. Classical exercises involve several principles which include concentration, flowing movement, Joseph Pilates the and breathing. Other Showman explaining new training exercises another piece of apparatus. are derived from the classical form and were designed to make exercises more accessible to different individuals.

Flexibility, strength, and improved core muscles are the primary health objectives and benefits of Pilates. The core muscles include many different muscles that balances the abdominals, spine, pelvis, and shoulders. These muscles are critical in controlling movements, transferring energy, and shifting body weight and movement in any direction. A strong core is necessary to distribute the stress of weight-bearing and support the back.

This exercise method promotes a sense of physical and mental well-being which may lead to inner physical awareness. Pilates also strengthens and lengthens the muscles without developing additional bulk. This exercise is beneficial for dancers, athletes, and other individuals who don't want more bulk.

Pilates may also aid individuals who want to prevent or are rehabilitating

from injuries and are essential in improving posture, circulation, and balance. In addition to its health benefits, pregnant women who engage in Pilates training may develop improved body alignment, enhanced concentration, and improve body shape after pregnancy.

According to INDIVIDUALS WHO HAVE LIMITED Joseph Pilates, MOVEMENTS OR THOSE WHOSE people who en- AILMENTS LIMIT THEM TO gage in Pilates will feel better WHEELCHAIRS AND OTHER in 10 sessions, CONTRAPTIONS MAY STILL look better in 20 ENGAGE IN PILATES TRAINING sessions, and have a completely new body in 30 sessions. Pilates training are usually done slowly and carefully to promote movements that are smooth and flowing and ends with light stretching and cool down period.

OTHER HEALTH BENEFITS OF PILATES MAY INCLUDE THE FOLLOWING: • Look and feel better • Get stronger, more flexible, balance and become less prone to injury • Target and tone problem areas • Develop abs, butts, thighs, and arms • Repair sports injuries • Experience moments of relaxation Pilates training appeals to a wide population because of the various health benefits it may bring. Becoming involved in this exercise program may change the way individuals think about their body, exercise, and overall well-being. Despite its health benefits Pilates training should not be used as a substitute for physical therapy. Lastly individuals who want to engage in this kind of training should seek the approval of doctors and other health specialists. People with chronic injuries and other health conditions may not be able to practice Pilates. Physical activities like Pilates, coupled with nutritious diet may lead to good health and improved overall well-being.

LONG ISLAND FITNESS & HEALTH

17

THE STUFF

the latest equipment & products to help you workout, or at least make you look good when you do

5

1

2

3 4

1. MAke A bold stAteMent I'M nAturAlly FIt t-sHIrt Get your inspiration while training your breathable cotton. Naturally Fit is a Way of Life tee shirt. Make a bold statement!! Support Mr.Natural Jean Laguerre Sr. 3x Mr.Natural NYC 2X Mr.Natural USA $20 S.M.L.XL $25 XXL .XXX L www.mrnaturalusa.com

2. gArMIn vIvoFIt: JonAtHAn Adler desIgns Garmin has teamed up with pottery designer Jonathan Adler for some funky patterned designs. These new designs are not only for the new vivofit sequel, they will also be compatible with the original activity tracker too.

Jonathan Adler's Garmin bands will be available bundled with vivofit 2 for $139.99, or as three band pack for $39.99.chafe-resistant flat seams help protect sweaty skin from irritation

18 LONG ISLAND FITNESS & HEALTH

3. reebok CHeCklIgHt While head injuries have always been of the utmost concern in sports, the issue has been garnering a lot more attention as of late. The Reebok Checklight was created by the athletic apparel company to help measure impact to athlete’s heads in real time.

• Sensors that are directly coupled to the head to help reflect direct accelerations that the head, not a helmet or chin strap, experiences Price: $149.95

4. bAreHAnd – MInIMAlIst™ gloves If shoes are for running, then Barehand® is for lifting. As shoes make running efficient by reducing shock on feet, Barehand improves lifting efficiency by reducing friction that immaturely fatigues the grip of your hand. $24.99

5. nIke AIr MAx 2016 Men's runnIng sHoe The new Nike Air Max 2016 running shoe delivers maximum cushioning and flexibility best for runners seeking ultimate comfort underfoot. The full-length Max Air unit is designed with a tubular construction that enhances flexibility while putting more air underfoot, the clear rubber Waffle outsole offers durability and excellent multi-surface traction. $190

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WARM

UP 5 STEPS TO A SAFER STRETCH

follow these five pointers to make any static stretch safer 1. Warm up prior to stretching.

Perform your flexibility routine at the end of your workout, or if you're doing it as a stand-alone workout, start with a couple minutes of walking, jumping jacks or other heartpumping activity. This increases the temperature of muscles to ensure they are supple and pliable.

{

SUppLeMeNT FaCTS

}

2. Assess the area to be stretched.

Has it been injured recently? If so, let it recover before fully stretching it again.

3. Stretch gently and slowly, and relax into the stretch. Avoid bouncing and quick, jerky movements.

4. Only stretch to the point of tension. It should be relaxing, not painful.

5. Breathe-Holding your breath increases tension, while breathing relaxes the muscles and promotes blood flow (which increases the delivery of oxygen and nutrients).

d

eciding what type of supplement is appropriate for your individual body and workout goals can be hard. Supplements can be effective in helping you reach your goals, but they also have the potential to increase your heart rate and blood pressure, while others just don’t work. Before you buy another supplement, let’s take a closer look at a few of today’s most popular supplements.

(Continued on page 21)

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LONG ISLAND FITNESS & HEALTH

19

fUeL-UP that water comes in a variety of forms.

Many sports drinks contain water.

Water is used to mix powder protein supplements. Water is consumed in a wide variety of ways, and all of that water counts towards the amount that you need for the day.

&

PROTIEN

You've probably heard, all of your life, how important water is for your body. It's very true, and it is especially true for bodybuilders. furthermore, if you want your protein supplement to do the job that you are asking it to do you must fuel it with water

Y

ou probably heard, all of your life, how important water is for your body. It's very true, and it is especially true for bodybuilders. Furthermore, if you want your protein supplement to do the job that you are asking it to do you must fuel it with water.

MUSCLES CONTAIN WATER Muscles are comprised of 70% water.

Most people know that their bodies contain a great deal of water, but never realize that actual muscles contain this much water. The water contained in your muscles is important to the overall anabolic process. The water plays a major role in metabolizing and moving proteins through the muscles.

Water is also important for cell volumizing, which is what generates muscle growth.

MILD DEHYDRATION HINDER MUSCLES Water is so vital to bodybuilding that it really doesn't matter if you do everything else right. If you are getting great workouts, eating all of the right foods, getting the rest that you need, and learning as much about the sport of bodybuilding as you can, if you aren't getting enough water, your attempts at bodybuilding will be quite futile. Water 20 LONG ISLAND FITNESS & HEALTH

is so important that even mild dehydration can prevent muscles from growing properly, and can also decrease the strength in your muscles.

PROTEIN WATER CONECTON So, aside from the fact that your protein supplements need water to do the job you want them to do, you can also judge how much water you need by the amount of protein that you consume - which is a handy little trick.

You should know that you should consume 1 gram of protein for every pound of body weight when you are trying to build muscle.

1 OF WATER, FOR EVERY GRAM OF PROTEIN This means that if you weigh 190 pounds, you need to consume 190 grams of protein. Now, using that number, you can determine how much water you need to consume throughout the day. The rule is that you need one ounce of water, for every gram of protein. Therefore, in this case, you would need to consume 190 ounces of water during a 24 hour period.

MANY WAYS TO GET WATER That sounds like an awful lot of water, but don't worry, you aren't going to drown in it. What you must realize is

H2O TRANSPORTS PROTIEN When you think about all of the ways that you consume water, you will realize that getting the amount of water that you need is really quite easy. You will feel better, look better, and of course your muscles will be better by adding water to your protein supplements. Remember that water transports the proteins, so you want to keep your body as hydrated as possible! There may be protein supplements, but there is no supplement for good, old fashioned water.

WaTeR IS eSSeNTIaL FOR LIFe Water is essential for life. Humans have no capacity to store spare water, so we must quickly replace any that is lost.Water is the highway that moves nutrients and wastes between cells and organs. It carries food through digestive system, transports nutrients to cells and tissues, and carries waste out of our body in urine. Watery fluids act as shock absorbers, lubricators, and cleansing agents. For example, amniotic fluid cushions and protects the foetus, synovial fluid allows joints to move smoothly; tears lubricate and cleanse the eyes, and saliva moistens food and makes swallowing possible.

WaTeR eXCReaTION

We continuously lose water through various routes-exhaled air, perspiration, faeces, and urine. Water loss increases in an airplane.

Fever, coughing, rapid breathing, and watery nasal secretions all increase water loss significantly.

Our body consist of 55-75 % water.

Water is the main food the body needs.

The thirst reflex appears only when our body is dehydrated.

We often mistake our thirst mechanism for hunger pangs.

Children dehydrate more quickly than adults do.

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SUPPLEMENT FACTS (Continued from page 19) ––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––––

PROTEIN POWDERS Taking protein alone won’t build muscle. Your muscles first stressed at which point protein is effective in feeding muscles during your workout and will aid in the rebuilding process. Ingesting more protein than your body needs in fact, put a great deal of stress on your liver and kidneys. Beyond repairing tissue, protein is also used in the development of hormones and enzymes that will aid in the development of blood, skin, bone, and cartilage.

AMINO ACIDS After protein is ingested it breaks down into amino acids. Amino acids are known as the building blocks of proteins and are responsible for the development of all of your body’s enzymes, Each of the commonly known amino acids have a specific function in the human body. They are categorized in two types: essential and nonessential. Essential amino acids are not produced naturally by your body and must come from food sources. Non-essential amino acids are produced naturally in your body.

HUMAN GROWTH HORMONE HGH or Human Growth Hormone is a hormone released naturally from your body via the pituitary gland which is located in the middle of the brain. HGH is responsible for several crucial body functions, including providing energy and developing and repairing muscle. . The reason that HGH has so much appeal is that it depletes in your body naturally approximately after age 30 and continues to deplete throughout the later stages of life.

serve our readership, please fill out this reader survey and send back to READER SURVEY usTo atbetterFitness & Heath, 66 Mineola Ave., Suite 203, Roslyn Heights, NY 11577 1. Name_________________________________

10. Which types of workouts do you do?

q$0 q$1 to 25 q$26 to 50 q$50+

(Select all that apply)

2. Email address__________________________ 3. What is your gender qMale qFemale 4. What is your age? qUnder 18 q18-24 q26-36 q35-44 q45-65 q66+ 5. What is your household income bracket? qUnder $20K q$21-$60K q$61-$100K q$101-140K q$141-180K $181K+ 6. What are your health goals? qEat healthier foods qExercise more qQuit smoking qLose weight/tone up qReduce stress qIncrease fitness 7. How often do you exercise? qNever qSporadically qOnce a week q2-4 times a week q5-7 times a week 8. Why do you exercise? qWeight/fat loss qLongevity/ health qHappiness/mood qFitness/figure qI don’t exercise!

9. What is your preferred exercise type? qPersonal trainer qGroup class qAutonomous cardio qYoga/Pilates qTeam sports

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qWeights (free or machine) qCardio qHigh Intensity interval trainin qWalking 11. How would you rate your fitness knowledge? qAdvanced qMedium qPoor 12. How would you rate your nutrition knowledge? qI’m a walking encyclopaedia qI have a basic idea of how foods work qI know nothing but would love to learn 13. What are your favorite sections in Fitness & Health? (Select all that apply) qFitness Training qWeight Loss qNutrition qRecipes qNew Techniques 14. Who would you like to see on the cover of Fitness & Health? qWoman in her 20s q 30s q40s q50s qMen in his 20s q 30s q40s q50s 15. How would you rate the mix of articles? qExcellent qGood qAverage qPoor 16. What is your average monthly spend on fitness training/exercise? q$0 q$1 to 50 q$51 to 100 q$101 to 200 q$201+ 17. What is your average monthly spend on fitness aids (equipment and/or supplements)?

18. How much do you spend each month on looking good for fitness? (Appareal) q$0 q$1 to $50 q$50 to $100 q$101 to $250 q$250+ 19. Which articles would you like to see more of? (Select all that apply) qHealth – psychology qHealth – body image qHealth – optimizing your body in daily life qHealth – cosmetic surgery / procedures qNutrition - weight loss and diet plans qNutrition – functional food (e.g. eating for energy) qNutrition – science of food trends/eating fads qNutrition – eating behaviour intuitive eating/non-dieting) qFitness – weights qFitness – cardio qFitness – yoga/Pilates qFitness – adventure (e.g. rockclimbing) qFitness – workouts qFitness fashion/product updates 20. Do you Fitness magazine for Long Island is helpful? qDefinatley qSomewhat qNo 21. Please list any other subjects you would like covered in the magazine. ___________________________________

LONG ISLAND FITNESS & HEALTH

21

RoWInG

DON’T OVERLOOK

ROWINg MaChINeS...

F

THE ONE THAT HITS IT ALL!

itness trends come and go but one that is here to stay is indoor rowing!

With boutique studios popping up around the country and publications ranging from the Wall Street Journal to Fitness Magazine and Harpers Bazaar touting the benefits of indoor rowing, we decided to find out what the buzz is about.

Once ignored, the rowing machine is something you need to be adding into your workout. Why? Rowing just might be the most efficient exercise ever! It offers a lowimpact, calorie-torching, full body workout. Many think that rowing is about upper body but it is actually 60% legs, 20% arms and 20% core so you use all parts of the body.

In search of answers and to experience this hot trend, we asked the top long Islands rowing studio located in Albertson and we were not disappointed. The 45-minute class left us sweaty, breathless, and exhilarated. With music pumping, the class alternated between different types of sprints on the rower with “breaks” in-between where we were off the rower using weights or doing strength exercises such as push ups and planks. In the end, it was close to 500 calories and over 4 miles rowed that helped make us believers.

According to U.S. Olympic rowing coach Mike Teti, "Rowing machines provide the best total-body workout of any cardio machine because they require equal effort from both your lower and your upper body, which could lead to greater gains in overall cardiovascular fitness. “ “Using a rowing machine can help to build and tone 22 LONG ISLAND FITNESS & HEALTH

BURN 754 C a LO R I e S peR hOUR

your muscles, strengthen your cardiovascular function and increase your stamina. And, they place no strain on your back and joints,” he added.

Rowing, is a full body exercise which demands the use of each and every major muscle group like back, chest, arms, legs and abdominals, burns fat in a much more powerful, direct and practical way that other cardio exercises. Regular rowing workouts are an ideal way to work toward maximum physical fitness and can help to build and tone your muscles, strengthen your cardiovascular function and increase your stamina.

Rowing burns calories rapidly, making it a suitable addition to your workout regimen if weight loss is your chief priority. A vigorous workout on a rowing machine can burn about 377 calories in 30 minutes for an individual who weighs 185 pounds, notes Harvard Health Publications. Frequent rowing can help you work toward the calorie deficit that is integral to weight loss. ______________________________________________

For more information or to get in on the rowing action: www.row45.com or 844-769-4569. Row45 in Albertson or Jericho.

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Tips from Josh Crosby, Creator of Indo-row

5 Rowing Mistakes and How To Fix Them mistake 1: rowing with only your arms.

You’ve seen rowers with built upper bodies, so you’re ready to pull the handle with all your might, right? Wrong! Putting too much pressure on your arms, shoulders and back can cause serious injury to your body.

The fIx: “Roughly 60 percent of your power should come from pushing with the legs, 20 percent from bracing the core and 20 percent from pulling with the arms,” says Crosby. It’s important to use the power of your legs for each stroke by pushing against the panel (foot stretcher) where your feet are strapped in.

mistake 2: mixing up the order of operations.

Firing the arms and legs at the same time might feel like the right thing to do when you sit down, but if you’re all systems go, you’ll put unnecessary strain on your upper body.

The fIx: There’s a three-step process to the rowing stroke: Focus on pushing with the legs first, next pivoting backward at the hips so your shoulders pass your pelvis (you should be in a slight lay back) and then pulling the arms into your chest.

A good target

mistake 3: hunching your back during the stroke.

If you’ve got a bad habit of rounding your back when concentrating at a desk, odds are good that your body will naturally assume that same position when you sit down at a rower.

The fIx: “You want to sit tall with a stacked posture,” says Larcom. He recommends focusing on “turning on” your abdominal muscles, or engaging your core, and relaxing your shoulders so they are pulled back and down. Your spine should always be in neutral.

mistake 4: Banging your butt into your heels or rushing.

You’re in the zone, taking strokes as fast as possible towards your imaginary finish line. Problem is, your seat keeps slamming into the front of the rower and your body is jerking forward uncontrollably.

The fIx: To regain control, pay attention to timing of your strokes. According to Crosby, the stroke’s ratio should be a 1:2 count, meaning that the body should expend lots of energy quickly at the drive, when the legs are pushing and arms are pulling, while the second half of the stroke should be more relaxed and controlled. Having a calm and collected recovery will prevent your seat from smashing frantically into the front of the rower.

mistake 5: shooting your butt out and having to jerk your

upper body back.

If your legs are pushing quickly and causing your rear to shoot out ahead of the rest of you, your upper body will have to awkwardly catch up. Doing extra work to jerk your top half around will make your stroke less efficient, and can cause injury.

The fIx: “Make sure your abs are turned on, so the hands and feet stay connected,” says Larcom, stressing that engaging the core is key to smoothly connecting the movements of the upper and lower body. For efficient rowing, you want to be able to stop at any point during the stroke and be in a “strong position,” meaning your entire body has a deliberate and controlled posture with muscles activated. www.liFitnessandHealth.com

OFFICE

WORkOUT

J

ust a few minutes of physical exercise every day has benefits on your health, it gives you energy and picks up your mood. In fact, a new study published by The Lancet found that if inactive people increased their physical activity by just 15 minutes per day, they could reduce their risk of premature death by 14% and increase their life expectancy by 3 years. Remember that "working out" doesn't have to happen in the gym or last for an hour! Short 5-minute bursts of exercise at the office, accumulated over the course of the day, can add up to big fitness and health gains.

raise the roof (20 reps) While marching in place, push toward the ceiling with your palms up and thumbs almost touching your shoulders. Make it harder by holding water bottles.

triceps kick(200reps) While marching in place, bend at the hips, about 45 degrees. Bend your elbows, then extend them behind you as if you are lifting weights.

the Hulk (20 reps) Keep marching and leaning. With your elbows bent and fists together in front, move your arms back like wings. Try to touch your shoulder blades together.

Hamstring curl (20reps) Bend arms at the elbow. Bring one foot up toward your rear end while straightening your arms so that your hands are down when your foot is up.

knee lift (20 reps) Just like hamstring curls, except you lift your knee up in front as your arms go down.

LONG ISLAND FITNESS & HEALTH

23

RuN FOR

CARdIo

People engage in running or jogging programs for different reasons.

Whatever there reasons may be, running and jogging are both beneficial to a person's well-being.

T

here are different reasons why people engage in running or jogging. Some run for health reasons, which means that they see running as a way to get physically fit. Others are more specific in their goals and motivations on hitting the road. There are runners who engage in the activity to lose that excess weight.

Still, others see running as a means to release stress and tension.

There is another group of runners who enjoy this form of sport for the simple fact that they find it leisurely. Running can actually be a leisurely way of spending time with family and friends, or a way of meeting new acquaintances, and even starting new relationships. For the more serious, running is for sports and competition. To compete with other runners or joggers in a race gives them their natural high.

Whatever the reason may be, running and jogging are definitely beneficial to a person's well-being. A person who is into regular jogging or engages in a running program is bound to be physically fit. Running burns fat and enables a person to lose more calories per minute as compared to other forms of cardiovascular exercise.

to burn off a big mac(550 kcal), a 160 pound man would have to run at a speed of 5 mph for 55 minutes. on average, a marathon runner will take 185 steps per minute. For someone walking at a moderate speed, the average rate is 100 steps per minute. there are over 1 billion pairs of running shoes sold each year.

In order to run, our feet have 26 bones, 33 joints, 112 ligaments and a network nerves, tendons and blood vessels that need to work together.

24 LONG ISLAND FITNESS & HEALTH

www.liFitnessandHealth.com

YOuR LIFE Running also helps prevent muscle and bone loss that naturally accompanies old age. The pressure that is created on the knees and legs during running actually help strengthen bones, muscles and ligaments -- provided that one runs in a proper manner. Regular daily tasks such as sitting in front of the computer the whole day weakens the bones unlike when one goes for a run. Regular, high-intensity exercises have been proven to encourage human growth hormone, keeping our internal anatomy from getting old fast while helping us to look young and vibrant.

The ability to resist illness is another benefit that can be attributed to running or jogging. Amazingly, it reduces the risk of heart stroke and breast cancer that doctors have made it a point to include regular running as a treatment option for those patients with early signs of osteoporosis, diabetes, and hypertension. The risk of heart attack is greatly reduced by running which lowers blood pressure and maintains the elasticity of arteries.

Running also aids in raising HDL or good cholesterol, reducing the risk of blood clotting, and promotes 50% of lung function that is usually not being used. Also, the immune system gets that needed boost from running by producing a higher concentration of lymphocytes or white blood cells that is crucial in fighting illnesses.

The list of the rewards you can get from running does not end with improved health but extends to psychological benefits as well.

As if the health benefits of having a regular jog-

the fastest age was men at 27 and women at 29. the times showed a 4% decrease as the age got younger and a 2% decrease for each year older than the fastest ages. the average man has enough energy stored in his body that he can run non-stop at 15 miles per hour for 3 days. stefaan engels, known as the “marathon man” has the record for most marathons in consecutive days. He ran the marathon distance 365 consecutive times in one year.

www.liFitnessandHealth.com

ging or running program is not enough, there are also mental or psychological advantages and rewards to be reaped from running such as building your self-esteem and self-confidence, gaining an effective tool for stress management, the attitude boost, and the runner's high.

Running allows the person to have a sense of pride, empowerment and freedom due to the knowledge that his/her body is at its best and capable of climbing the uphill or clearing the obstacles on the way. The confidence-building and improved self-image goes hand-inhand with losing weight. Running builds confidence like few other individual sports can. It allows the runner to defeat trial after trial, growing stronger and more sure of themselves with each stroke and stride. It allows a runner to literally climb hills, overcome mountains, and clear obstacles. It provides a feeling of empowerment and freedom that comes with knowing that your legs and body are strong and capable. Confidence is even more a product of running for those who lose weight and gain a better self-image through running. Indeed, a day's jogging can greatly reduce stress levels and tension.

Inspite of the great benefits attributed to running and jogging, one must not overlook the fact that caution is needed in everything. Too much running may cause a person to lose a lot of fluids in the body more than what he/she takes in. This will result to dehydration. Dehydration will not only cause a runner to slow down but can also cause muscle spasms in the legs due to the depletion of essential electrolytes in the body. Muscle spasm is the involuntary contraction of a muscles in the legs that is which can last for a few seconds or may extend to several minutes, and is often very painful. Sometimes, it is called charley horse. The muscle does not simply relax by a mere wishful thinking. Deep breathing and relaxation exercises may help the muscle to relax a bit. More often than not, people actually contract other muscles in response to the pain of a charley horse, which can make the duration of the muscle spasm longer. To counter dehydration, one must restore the proper balance of water in the body. Stay away from caffeine in coffee, sodas, and tea. Caffeine is a diuretic. It makes you urinate more frequently than you usually need to.

Before you engage in a running or jogging program, be sure to consult your doctor to check on the condition of your health, especially your heart. Make sure your limbs are properly stretched to avoid any muscle injuries. Drink lots of water or other fluids to avoid dehydration.

LONG ISLAND FITNESS & HEALTH

25

SenIoR fItneSS

IT’S NeVeR

TOO LaTe

“those who think they have no time for exercise, will sooner or later have to find time for illness.”

by JIMMY SENTMAN

I

n your so-called “golden years” the thought of exercise may take you back fifty years or more, and you might imagine it only for the young, surely not something momentous for you now. But if you don’t believe that exercise is fun, then you’re doing the wrong exercising.

Some people enjoy golf or tennis, perhaps jogging or biking. On Long Island we can’t ski (some seniors may remember the bunny slopes of Bald Hill back in the day), but Bear Mountain, the Poconos, or the slopes of upstate New York or Vermont aren’t far away. On the other hand, Long Island is perfect if a walk on the beach is your fitness exercise of choice. Even off season, the boardwalks of Jones Beach or Sunken Meadow are perfect for a long walk or slow jog.

The important thing is to engage in something that you actually enjoy doing so that you’ll keep on doing it and look forward to it rather than thinking of excuses to avoid it. Exercising with someone else or in a group will always make it something to look forward to.

But besides working our heart and lungs, an older guy or girl has to maintain muscle itself. As we age, our bodies naturally begin to lose muscle size and strength, so you need to add some form of weight training to your exercising. Otherwise, you’ll be discovering that simple tasks like taking out the trash are definitely chores, and even pleasurable activities such as playing with the grandchildren aren’t easy as the kiddies suddenly seem to have R E V O doubled in weight. The G LIVIN goal in the golden years is the to maintain muscle mass s a h ork and keep up a healthy N e w Y s t n u mb e r e heart and lungs.

2 larg tenarians n e c f o Now sexagenarians to octogenarians like to believe that “wisdom comes with age,” but in reality more often “there’s no fool like an old fool” could describe too many in the golden years. With that in mind, when you embark on a fitness plan, make sure you don’t initially overdo it or ignore your body’s limitations. Of course anyone will tell you that

100

26 LONG ISLAND FITNESS & HEALTH

your doctor must approve of any exercising you do. Just remember that some doctors would prefer you stay on the couch and therefore eliminate any chance of injury, or perhaps your physician feels more comfortable writing you a prescription for viagra if you feel tired and weak rather than the obvious advice for you to head to the gym. Here’s a suggestion: before you turn to the drugs, try to live clean – see what actual exercise and healthy eating can do for you before you subject yourself to drugs and their side effects.

Here are a couple of paradoxes: some people who are stressed (and where in the world is living more stressful than on Long Island?) or worn out believe that adding exercise to their lives will leave them even more drained. The opposite is true: exercise energizes! People who work out discover they have more energy for the rest of their day. Add to that, the unlikely truth that lifting weights burns more fat than cardiovascular types of exercise. So, if you have a goal to lose some weight, you’ll discover that the newly lighter you now has more get up and go. Another paradox: people who feel stressed tend to chow down on the starchy, sweet comfort foods, which feel good for a moment, but then very soon lead to hunger for just more of the same.

So, chomp on something clean instead: an apple, pear, avocado… you’ll be glad you did.

On that subject of a healthy diet: we usually think a good diet means eating less. Instead, try adding rather than subtracting to eat smart! Most of us have heard over and over again that we should eat fresh fruits and vegetables. So, actually try it! Put aside the apple sauce and the fruit cocktail and the cans of peas or a slice of cheese. Make a habit each day of snacking on a banana or a peach, carrot or cucumber; have some nuts – cashews, walnuts, almonds – they’re great! Cook something fresh for dinner – you’ll be pleasantly surprised at how much you enjoy them.

Just a few suggestions, but they’re a starting point towards making you a more energized and happy you. Give it a go and look at exercise and good eating as your new second job in your retirement,

I’m too old to

EXERCISE...

WRONG! M y th: S e n i or s c a n on l y d o a e r o bi c s.

Fact: Seniors can, and should do all four main types of exercises.

M y th: E x e r c i s e i s t oo tou g h fo r ol d, p ai n f u l j oi n ts.

Fact: Working out reduces joint pain in seniors.

M y th: I t’s s i mp ly too la te to s ta r t w or k in g ou t.

Fact: It’s never too late!

M y th: Wor ki n g ou t r eg u la r ly m e an s you ca n e a t s i g n i fi c an tly m or e ca lo ri e s .

Fact: Working out rarely means you need to increase food consumption. www.liFitnessandHealth.com

LonGeVItY

WHAT’S YOUR

NUMBeR?

by DR. RONNY BERGMAN

S

ome people are excited about living to be 100. Some are scared of the thought. Either way, it is important to realize that you may not have a choice. One hundred year old people are the world’s fastest growing group. How many of them do you imagine planned to live so long?

If your number is not 100, what’s your number? Is it 63? 78?

107? If you had quality during every one of those years, why would you ever want to check out? When you hone in on your number, making quality of life choices and making the most of every day becomes a priority.

Like it or not, want to or not, you’re probably going to live longer than you ever thought possible. We have found over 10 years of practice, that in order to live your best life every step of the way—in other words, your Ideal 100 Year Lifestyle— there are three simple actions that will get you there:

automatically support you in a better quality of life as you age. We see this in chiropractic Lifestyle Care patients who make the health of their spine and nervous system (your body’s master controllers) a priority in their life. As they age, they are able to stay active and more functional. Many describe feeling younger even though they are older chronologically. Healthy food choices fall into the same category. So does maintaining an exercise routine. They will help you feel better today and keep you younger and healthier as time goes by.

______________________________

Life Changing Principle #2: Change comes one choice at a time; think progress not perfection. __________________________________

1.

3.

develop a long-term vision for your quality of life. Create an image in your mind of how you want your life to look as you age. You can get away with abusing your body and mind for a few months or years but in a little while it will catch up with you.

The wake-up call can be devastating.

Keeping a long-term vision in your mind creates a compass for your life.

Most people do not want to wake up in ten years and look in the mirror at a sick, overweight, stressed out, broken down reflection. Instead, paint the picture of your ideal long-term vision and make daily choices that support it.

Life Changing Principle #1: If you make a change, make it with your ideal 100 Year Lifestyle in mind. _____________________________

2. make choices today that support the long-term vision. Choices that improve your quality of life today will

make the change. If you make the same New Year Resolutions year after year, stop kidding yourself. You have not yet truly committed. Make this year your year. Do not settle for mediocrity. Your current habits are causing you some level of suffering but not quite enough to do something about it. Sooner or later, the comfort of staying the same will become extremely uncomfortable because of a crisis that forces you to take action. Commit to the quality of life changes today and enjoy the benefits for decades.

Life Changing Principle #3: Change is Easy. Thinking about Change is Hard.

We at Gold Coast Chiropractic are committed to helping you enjoy the best quality of life possible so that regardless what your number is, you enjoy your ideal 100 Year Lifestyle every year along the way. ________________________________ Dr. Ronny Bergman is a 100 Year Lifestyle Licensed Affiliate in Port Washington, NY. Visit him at www.portwashingtonchiropractic.com or 516-944-4300. This article is reprinted with permission from The Family Practice, Inc.

Always keep up on your fitness & be part of the RIP

CheCk US OUT ON The INTeRNeT OR YOUR MOBILe deVICe

WWW.liFITNESSANDHEALTH.COM www.liFitnessandHealth.com

LONG ISLAND FITNESS & HEALTH

27

PeRSPIRAtIon

aBdOMINaL PROGRESSION

As you get stronger, doing more and more crunches is not the way to go. for optimal results, you need to increase the weight you lift every time you crunch. how can you do that? Keep reading to learn more.

B

ecause tradition, abdominal exercises are often executed in long sets of 50, 100, or even 200 repetitions. Friends even turn it into a contest: - "I did 4 sets of 200!"

- "Really? I did 6 of 300."

Who would get the best results from their abdominal exercises in this scenario? No one.

Here's why.

Long sets of abdominal exercises are not optimal if you want six pack abs. It's basic physiology: muscles grow better on heavy, medium-repetition (about 8-12) sets. Would you train your chest using 4 sets of 200 repetitions? I thought so. Abdominal muscles are no different, and they need to grow if you want them to show.

But let's say you can do 12 crunches. Do you stop there (since sets of 8-12 work best)? Of course not. You need to make the crunches harder by increasing the weight you lift every repetition. But how? By positioning

your arms differently. Following are 3 arm positions you can use with all abdominal exercises to make them harder and more effective at building six pack abs.

1. Arms along your sides. Can't get any easier.

2. Arms crossed across your chest. Intermediate difficulty.

3. Hands behind your head.

4. Arms overhead. Can't get any harder without adding external weights.

5. Arms crossed across your chest, with some external resistance (a plate or a heavy book, for example).

So, keeping with the crunch example, once you hit 12 repetitions with your arms along your sides, start your next set with your arms crossed across your chest.

Again, once you can do 12 repetitions with your arms crossed across your chest, start your next abdominal exercise set with your arms overhead.

Once your can do 12 repetitions with your arms overhead, you'll want to use some form of external weight (dumbbell, plate, dictionary, etc.). You can hold it across your chest (some people feel more comfortable that way) or at arm's length, overhead. The same principle also applies to all abdominal exercises: when you hit 12 repetitions, increase the difficulty by changing your arm's position.

Next time you're about to start a set of 200 crunches, try crossing your arms across your chest. See how many repetitions you can perform this way, and how the burn in your abdominals feel. Then drop me a line at my website below.

hangIng lEg RaISE Sets: 3 Reps: 12 (Each Side)

BIcyclE cRunch Sets: 3 Reps: 12 (Each Side)

TWISTER Sets: 3 Reps: 12

Grab onto a pullup bar and hang with your back straight.

Then, raise your legs up as high as you can, rounding your lower back. If that’s too hard, raise them only to waist level.

Lie on your back, extending one leg, while bringing the opposite knee toward your chest. With your hands behind your head, touch your opposite elbow to the close knee. Twist your body and touch the other elbow to your other knee.

Legs slightly bent hold a appropiate weight with both hands.Twist your tourso as far as you can go to the left and then to the right all the way.

Always keep your feet about an inch off the ground.

28 LONG ISLAND FITNESS & HEALTH

www.liFitnessandHealth.com

eVentS

#NewYearNewYou

How to Share Your Fitness Journey on Social Media roslYn naTIVe earns The TITle of greeK god aT BInghamTon unIVersITY's 30Th annual Matt Halperin won 1st place greeK god compeTITIon The greek god competition, a fundraiser at Binghamton University, raised over $22,000, to be divided for this year's chosen charitiest.

Roslyn native, Matt Halperin a member of Sigma Alpha Epsilon and one of the six contestants who participated in this event, won 1st place. Matt spent five months prior to the event focusing on transforming his physique; eating clean and hitting the gym three hours a day. Focus, discipline, commitment and passion were the key ingredients to Matt's success and incredible transformation.

Before & Afters Michael Age: 23 Y Roslyn, N

by JAMIE SERvELLON JSMEDIAGIRL.COM

I

t’s that time of year againcoming up with new years resolutions for this new year. The New Year symbolizes so many things: new projects, new ideas, and my favorite - new beginnings.

And what better way to have a new beginning with focusing on your fitness journey. Getting fit is one of the top ten New Year’s resolutions every single year. Whether its losing weight, getting toned, or eating healthier- many focus on looking good for the new year and starting over.

Although losing weight and getting fit are common new years resolutions, many either lose motivation after a few months or feel embarrassed to share that they need to get back into shape. A great way to hold yourself accountable on your fitness journey and get moral support from your peers is by posting your progress on social media.

Social media has revolutionized the way we share things. It is like a visual reality show, where we take our followers along with us in our daily lives. We are having them experience what we are seeing and feeling at that particular moment. Social media is a powerful tool that we can use to empower others, but especially empowering yourself.

Even though posting on social media is a great way to share your fitness journey, many find posting on social media intimidating. When seeing your peers posting about their lives, its’ easy to fall into the feelings of self-doubt and thoughts of being good enough to post your stuff. Feelings of comparison runs high. But know this: everyone’s journey is different from yours. No one is better or above you. Everyone’s path is unique and important. Especially yours.

Here I have a few tips to help you get inspired on how to post your fitness journey on social media…

FIND YOUR FAVORITE SOCIAL MEDIA PLATFORM AND STICK WITH IT!

tina Age: 2 7 Greev ale, N

Y

With so many new social media outlets, one can get lost to which one is the “best” to post on or to have. Instead of trying to sign up for several accounts, just stick to one platform. How do you find that one?

Easy! Just choose the social media platform you love to go on everyday and only post there consistently.

BE YOUR AUTHENTIC SELF

ny ron 1 2 : e Ag y, NY r u b t Wes

Want To Show What You Got? EMAIL YOUR BEFORE & AFTER TO info@LiFitnessandHealth.com with your name and contact info. www.liFitnessandHealth.com

This is crucial in sharing your fitness journey on social media. Be yourself. There is only one you and only you can share your story. Own your story, because you are the only person who can tell it. Most importantly, know you are enough and your story will impact others to get fit and healthy too.

POST WITH LOVE AND INTENTION

Start posting with love and intention. First, right before every post send it out with love of the message you are sharing to your peers.

Second, post with intention. What is your intention behind that post?

Do you want to inspire others? Are you trying to create a supportive community for your fitness journey? That love and intention of your message will be felt within your post and attract those who resonate with your message- creating a community of support.

LONG ISLAND FITNESS & HEALTH

29

Nassau & Suffolk

fItneSS GUIde 250 fitness 149 Covert Avenue, New Hyde Park 516-603-0316

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

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

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

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

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

ClubFit 247 99 Jericho Turnpike 516-307-8100

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

Core Fitness 74 Cedar Swamp Rd., Glen Cove 516-686.6464

Omni Fitness 1463 Northern Blvd, Manhasset 516-365-3567

Crossfit 516 7 Roselle Street, Mineola 516-280-4070

Personal 1 Fitness 460 Jericho Turnpike, Mineola 516-294-3020

D-Fine Fitness of Melville 300 Broadhollow Rd, Melville 631-393-2642 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 iLoveKickboxing 715 Middle Neck Rd, Great Neck 516-439-4701

Power Ten Fitness Club 102 Harbor Rd, Port Washington 516-767-6773 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 Siege Athletics 228 E Jericho Tpke., Mineola 516-385-8517 Tropical Fitness 49 Bethpage Road, Hicksville 516-433-6777 Two Worlds Fitness 340 Wheatley Plaza, Greenvale 516-484-1064

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RETHINK YOUR INk

BY WAYNE WERTHEIM, MD MEDIAL DIRECTOR, VANISHMD

T

attoos have been around in one form or another for thousands of years; tattoo culture has undergone an immense change over the last 50 years and most dramatically over the last 6-10 years.

The days of associating tattoos with sailors returning from overseas or motorcycle clubs are far in the past. Today over 25% of the adult populaBefore After tion, across all geographic areas and socio-economic groups has at least one piece of body art. As long as there have been tattoos there have been attempts to remove them for many reasons. There are many causes of “tattoo regret”; most common reasons are changes in employment, military service, and change of relationships. Recently clients are requesting removal or lightening because they want new pieces to replace the old, “stale” pieces. Today’s tattoo artists, techniques and inks are far better than those of years ago as evidenced in the results of new work. Today many body pieces are true pieces of art that are to be admired.

The gold standard of tattoo removal has been laser treatment. Though other techniques have been employed none give the result of laser. Recently a new generation of lasers has been developed specifically for tattoo removal. Until now treatments were good for some colors of ink but not others and not all skin types. This left telltale remnants of old tattoos and/or scarring.

The new technology known as “pico-second” has changed the game (note: not all pico lasers are the same). This technology is extremely expensive; fires at speeds up to one-trillionth of a second, delivering massive energy in a short burst to destroy ink without damaging the skin. The newest laser “Enlighten” by Cutera offers both pico and nano (one billionth of a second) speeds with fully adjustable settings. Not all tattoos are treated the same due to variables as skin type, ink, depth of ink, etc., therefore having both “adjustable” nano and pico allows for specific settings to best treat your unique needs and yield great result. Typically the use of the Elighten laser has shortened the number of treatments by half!

Powerful lasers should only be used by highly skilled professionals, preferably in a medical environment to assure professionalism and safety. Local anesthesia is also available at most medical office to allow for a painless experience. ___________________________________________________ For more information contact VanishMD at 516.462.8002, consultations are always free, or visit us at VanishMD.com www.liFitnessandHealth.com