The Inside Press

Magazines serving the communities of Northern Westchester

exercise

Your Guide to Staying Well in the Winter

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Whether it’s below-freezing temperatures, rising respiratory illnesses or dangerous driving conditions, the winter season can provide unique health challenges. Here’s how you and your family can stay well throughout the season.

Exercise, but with Caution

It’s important to maintain healthy habits, such as a balanced diet and regular exercise, throughout the year. Working out – especially outside – wards off winter weight gain and gives you energy, and there are many enjoyable outdoor activities to choose from, such as ice skating, cross-country skiing or even walking. Just 10 minutes of outdoor aerobic exercise boosts the endorphins, dopamine, and serotonin which improves mood and decreases the risk of seasonal affective disorder.

There are a few things to watch for with outdoor winter workouts, however. One early symptom of hypothermia, or low body temperature, is shivering, which can progress to slurred speech, decreased coordination, and confusion. Frostbite is injury caused by freezing, resulting in the loss of feeling and color of the nose, ears, fingers, and toes. And dehydration is an issue far too many overlook during the winter. The key is to drink water before, during, and after exercise, because while you might not sweat as much in the winter, you are still evaporating water.

Protect Your Heart

While it’s important to stay active, those with heart disease or other risk factors such as high blood pressure, diabetes, a history of smoking, high cholesterol, or a family history of heart disease are advised to avoid shoveling, explains Dr. Gabriela Grasa, cardiologist with White Plains Hospital Physician Associates. Cold weather makes the arteries constrict and increases the blood’s ability to clot. The cold, combined with activity that may increase blood pressure – like shoveling snow and following it with a cup of hot caffeinated coffee to warm up afterward – could trigger a cardiac event.

Upgrade Your Skincare Routine

Lighter moisturizers may not be enough to protect your skin from winter’s harsh conditions, so consider switching to creams, balms or oils, advises Dr. Anisha Kumar, Director of Facial Plastic and Reconstructive Surgery at White Plains Hospital. Look for facial cleansers that say “gentle” and “moisturizing” on the bottle, and avoid those that contain alcohol, as this can dry out your skin. If you have very dry skin, minimize use of exfoliants containing glycolic acid or retinol or use them only every other day. The sun’s UV rays can cause just as much damage to your skin in the winter as in the summer, especially if you are skiing, so it’s important to wear sunscreen every day.

Boost Your Immunity

As we spend more time indoors, the spread of viruses such as the flu, COVID-19 and RSV tends to increase. Consult with your physician about which vaccinations are right for you: a new RSV vaccine is now available for select groups. There are plenty of additional protective measures you can take to boost your immunity, says Dr. Michael Finkelstein, Internal Medicine physician at Scarsdale Medical Group. Wash your hands regularly, avoid smoking, get plenty of sleep, and eat a well-balanced, nutritious diet. Vitamin C, found in most fruits and vegetables, helps heal wounds and repair and maintain healthy bones, teeth, skin and cartilage. Zinc can help control infections by slowing down the immune response and preventing runaway inflammation. Garlic has antibiotic properties that are effective in fighting a range of bacteria, fungi and viruses. However, anyone with a persistent cough, pain or other abnormal symptom should see their physician as soon as possible.

Stay Safe on the Road–and at Home

Winter weather can create hazardous driving conditions, so use caution when driving on snowy, slushy or icy pavement. If you start to skid, take your foot off the gas, then steer in the direction of the skid, so when your wheels regain traction, you don’t have to overcorrect to stay in your lane. Keep an emergency kit in your car that includes a portable cell phone charger, blankets, jumper cables, a flashlight, batteries, a first-aid kit, non-perishable snacks, bottled water and a bag of salt, sand or cat litter for traction.

Heat your home safely by keeping your fireplace and/or furnace well-maintained. Make sure your chimney is in good condition and free of debris before using your fireplace. Have your gas furnace serviced regularly and install a carbon monoxide detector as a secondary safety measure.

The winter needn’t be an overly stressful time–as long as you keep health and safety top of mind. With the right attitude and proper precautions, you and your family can enjoy the best the season has to offer.

Need a physician? Call 914-849-MyMD to find the right provider for your needs.

Reworking The Workout: How Community Members are Staying Fit During the Coronavirus Pandemic

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With Insights into The Future of Exercise!

On an average day in College Park, Maryland I typically walk between 10,000 and 20,000 steps on my college campus. When my university made the switch to virtual classes for the remainder of the semester and I came back to New York, I did not think I was going to miss walking from class to class as much as I did. For me, staying fit while at home has been all about walking with my family, friends (socially distanced, of course) and even by myself. Doing this allows me to recreate the feeling I have when I’m walking on campus and also gives me peace of mind and time to reflect.

Breathe Pilates and Yoga
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Here are some of the ways other Northern Westchester residents have been staying fit… read on too on for insight on why some fitness enthusiasts aim to continue with online options while others say they are ready to go back to the gym.

ZOOM CALLS

Right now, gyms are offering virtual workout sessions through Zoom to keep members connected with the health club and each other.

One of the ways Chappaqua resident Jeff Samberg has been exercising is logging on to Adina Olan-Ellick’s Breathe Pilates and yoga classes.

“It’s so convenient. I roll out of bed and within five minutes, I am working out in front of the screen in a class, then five minutes after that I can be on a conference call,” said Samberg.

Marcia Heitlinger and her husband belong to Lifetime Fitness. One of their favorite instructors is holding a zoom class on weekdays and Sundays at 6:30 am. The instructor asks for donations through Venmo which she then passes on to the Westchester food bank.

“These Zoom classes are great because they are early enough where I can get the workout in before I do work for the day,” said Heitlinger.

Kristen Acosta’s main source of exercise during this time has been Zoom classes with her instructor, Lisa Gagliardi.

“There are over 70 people that Zoom in to take her class. She has done amazing things to keep our workout community connected.”

Tamara Leopold and her husband are members of Immortal Fitness in Pleasantville and have also been using Zoom to stay in shape. She said owner Tommy Carter maintains the gym community through three Zoom classes everyday excluding Sundays. Carter and his team pre-record the workouts the night before they release them so members of Immortal Fitness can have the classes on demand.

“If you can’t watch them live, you can still do them on your own,” said Leopold.

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APPS

The Peloton app is a way people are staying in shape. The company offered a 90-day free trial giving people who were interested access to all their classes ranging from strength training to yoga to cardio and cycling.

Leopold said that they use a traditional spin bike paired with Peloton app as a way to take classes. She also enjoys their weight and yoga classes.

Heather Hecht also loves the accessibility and range of classes the app offers. She completed the 4-week “crush your core” program and when she finds the time she takes anywhere from a 30 to 45-minute yoga class.

Heitlinger also enjoys the yoga feature on the Peloton app. She even will meet up with a friend to do a socially distanced yoga session led by instructors on the app.

USING GYM EQUIPMENT AT HOME

Photo by Marcia Heitlinger

Like the Peloton app, people have also been using a Peloton bike.

Hecht said previous to the stay-at-home orders, she used the Peloton bike in her house mainly on snow days or vacation days when she did not leave the house as much. However, the occasional ride has turned much more frequent as she has found creative ways to make the workout fun.

“With ‘everyone’ riding and the new hashtags, I have joined groups in town. We follow each other, favorite teachers and offer motivation. It keeps it fun,” said Hecht.

Heitlinger and her husband created a gym in one of the rooms in their home. Before gym closures, the room had a spin bike in it. Now, they added a set of weights, rubber mats and a bench.

TIME OUTSIDE

North County trail

Living in suburbs, there is the advantage of being able to spend active time outside.

In addition to the online classes through Breathe, Samberg has been riding a bike outdoors.

Heitlinger has also been spending time outside and finding ways to safely do so with others. Once a week, she does a socially distanced run with one of her friends.

Hecht has also been taking advantage of the sunshine and returned to the tennis courts outdoors to play singles with her hitting partner.

“It’s definitely great to be back on the courts and they are being super cautious,” said Hecht.

WHAT DOES THE FUTURE OF EXERCISE LOOK LIKE?

The bottom line is that there is a mixed reaction to today’s status quo.

Some people don’t necessarily miss the gym; they may enjoy the time and cost savings and may continue to feel safer staying fit without leaving their homes. Options outside the traditional club memberships satisfy many so they are starting to opt-out, at least temporarily.

Samberg said he recently gave his gym the notice that he would not be returning when they reopen.

“I have been able to get everything I need at home, this has changed my perspective. For smaller studios I plan to go back because I think they can be contained and sanitized and healthy,” said Samberg.

Then there are those who are interested in working out in classes and groups in proximity to live humans, so they are looking forward to getting back to the gyms. They also are bracing themselves for the changes.

“I would like to go to the gym after this, I am a big class person, so I’m a little worried, I do hot yoga and I would love for it to happen again but I do not know if it will,” said Heitlinger.

Yet others are also ready to be adaptable to changes gyms will make when they reopen whether that is smaller classes or stricter guidelines.

“I look forward to going back whatever capacity that is in. We miss being inside the four walls of the gym,” said Leopold.

Also, people are missing the sense of community that is found within a gym. Although health club owners are working hard at maintaining relations with and between members, there is something different about working out with others in person.

“I look forward to the day that I can walk back into my gym and see everyone’s faces. Although I feel connected with everyone from home, there is nothing like that in person, face to face, interaction,” said Acosta.

 

A Dog’s-Eye View of Protecting Against Coronavirus

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Dogs. Perfectly situated to relay the weirdness, but also the silver linings of families staying home and staying safe.

Something seems strange in our once very predictable world and we are having trouble putting our paw on it. We used to wake up in the morning and after a hearty breakfast and a scratch behind the ears, our family would depart.  Now, suddenly, our family doesn’t leave in the mornings anymore. In fact, they don’t leave at any time during the day. They are home all day long, all five of them, from the time we roll out of our crates in the morning to the time we head back in at night. And why aren’t they getting dressed? Something has definitely changed and we can’t decide if we are happy about it. What we know for sure is that we are being affected, both positively and negatively, by the change in their daily routines and accordingly in ours. 

We used to lay around most of the day, resting and dozing in our curled up positions on the couch in our calm house.  Now it is impossible to get any peace and quiet as the five of them are constantly arguing about what’s for dinner and who gets the X-Box in the basement that night. They are so loud; we just want to nap!

As for our comfy couch, it has been replaced by the not so comfy floor as there is always someone in our familiar spot either watching tv, doing homework or zooming with their friends.  However, lucky for us, they brought back family movie night, a tradition of days past. During these times the eight of us sit together on the couch. We get snuggled and kissed a lot and they even share their snacks with us. We really like family movie night.    

And what is with all the exercise?!  We have gone for more walks over the last 2 weeks than we have in the last 2 years. And it’s not just us. Suddenly our neighborhood is filled with our friends and their families. It is so nice to see everyone and show off our new and improved physiques. Have you seen the rump on that one?  

Unfortunately, we would love to go up to our friends for a sniff, but for some strange reason, all the humans stand on opposite sides of the street when they chat. They make jokes about a new term called social distancing, but does it apply to dogs too?  Smell ya later Chase.  

And the food! Everyone in the house is always, I mean ALWAYS eating. There is always food on the counter for one of us to try to steal and lots of crumbs on the floor for us clean. It’s a good thing we are all getting the extra exercise. We sure do need it. 

My family is also doing some very unique activities. My mom and sister have just started doing a jigsaw puzzle and they seem to be getting along.  (The second part is very unique!) My dad is finally fixing things around the house that he “never had time” to do before. My youngest brother is growing a beard. My mom is cleaning all the drawers and the closets (head to Jessie’s room please) and they keep sending out my oldest brother for toilet paper.

Finally, we have become show and tell objects. My brothers and sister are constantly talking to their friends through their computers and they keep making me wave my paws at the people in the screens. Annoying! I never had to engage with these people before, why am I now being introduced to new people now?  How about a little social distancing please!

Lessons from My Fitness Journey at Life Time: Part 1

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I like to think I’m a reasonably fit person. I exercise most days of the week. I run with my dog at least twice a week for three or so miles. I do Pilates weekly and I often go spinning or swimming at least once a week too. But lately I have felt like I am in a bit of a fitness rut. As I enter my mid-40s, my knees feel creakier and I am acutely aware that these are what I call the “make it or break it” fitness years. If I don’t up my fitness game now, I feel like I’ll pay for it later.

I exercise to relieve stress and yes keeping svelte and burning calories is a definite goal of mine but I know I should do more strength training to keep osteoporosis which runs in my family at bay. But I am at a loss of where to start. And that’s part of the reason why I asked Life Time if I could try out membership for three months to see if I could make any significant changes in 90 days and thankfully they obliged. We’ve all read those articles in women’s magazines with titles such as “Get Buff in 100 Days: Here’s How.” Luckily these 90 days happened to coincide with the holiday season when I am more apt to indulge and have my fitness plans fall by the wayside. This was just the kick in the butt I needed.

Although I just began my membership as we went to press, I like what I see so far. No let me rephrase that, I love what I see so far. Back in the day when I lived in London, I belonged to a very upscale gym. When you walked into the lobby, it felt like a hotel and they had services galore from spa massages, beauty treatments and an on-site nursery so parents could work out while their kids played. This has all of the above but on a more luxurious level. Dare I say that I would consider just coming to Life Time to hang out and write articles? It’s quiet, pristine and not crowded. Serenity now.

So here’s what I’ve learned so far in my first two weeks at Life Time. Stay tuned for part two of this series in our next edition.

1. Choose a gym with good energy.

Amy Williams, the PR Manager of Life Time tells me how “energy” is really our sixth sense. “It’s unbelievably important to have the right energy at the club- something you feel right when you walk in,” she explains. I can personally attest that this is true, from the lush greenery at the entrance, ultramodern lighting and front check in staff that seems more like a concierge at a hip hotel. They personally welcome me by name and no, this is not an editor perk. I see this with other guests too. I feel welcome here and when I leave they actually ask me if I had a good workout and they seem to genuinely care.

2. The little things count.

Life Time has a private nursing room right by the salon. I  ask corporate headquarters if all Life Time clubs have this. They note that many moms would use the lounge space inside the women’s dressing room but they wanted to accommodate those who wanted more privacy so now all new Life Time clubs will have it. This shows me that they listen to member feedback and as a former nursing mom who brought my infants to the gym a lot, I love this. Also being under five feet, I am thrilled to see that their studio where barre classes are held has ballet barres at different heights. I’ve been to too many barre classes where I can’t even reach the barre and my short stature feels like a hindrance. I also love how their locker room features lockers that are big enough for me to store my bulky winter coat. I feel like I can easily get ready, shower and change into business attire after a workout without a wrinkle in my clothing. Too many times, I’ve felt like the lockers at other gyms aren’t roomy enough. Plus, they even have make-up remover in the bathrooms–say goodbye to runny mascara after a tough sweat session.

3. A personalized approach to fitness goals is key.

As I begin my fitness journey, I participate in an onboarding session with Liz Rodriguez, the Member Onboarding Manager. This is an important step that all members at the club must do and helps us both delineate what my fitness goals are. During this one-hour session, we go over some important statistics and discuss my weight (104) body fat percentage (29%) skeletal muscle mass (39.7 lbs) as well as my ECW/TBW which stands for Ratio of Extracellular Water to Total Body Water, an important indicator of body water balance which indicates how hydrated I am and any inflammation in my body which is .373 (ideal is under .370).

The number that surprises me most though is my body fat percentage. Although I am in the average range according to the American Council on Exercise, 32% is obese, so I know I need to up my strength training workouts. Rodriguez suggests I try to lower my body fat percentage and increase my skeletal muscle mass and the best way for me to achieve this is through strength training. She suggests my workouts consist of 50% cardio and 50% strength training and reviews a sample week of classes that fit my schedule. I also need to incorporate yoga for flexibility.

I also undergo an active metabolic assessment. This is a scientifically accurate method of determining my specific heart rate zones and how my body burns carbohydrates and fats as fuel. This is going to make my workouts more efficient so if I use a heart rate monitor, I will know exactly what zones I should be in and for how long to burn fat and build muscle.

4. Nutrition is responsible for 90% of your overall fitness.

While Rodriguez says I have a balanced diet overall, if I really want to change my body fat percentage, I need to watch my diet more closely. She wants me to have protein with every meal and increase my fiber intake to 30-35g /daily. I guess I better start eating oatmeal every day. They also have nutrition coaching if your diet needs an overhaul or just tweaks to maximize athletic performance.

5. Use technology to your advantage.

Life Time has an amazing fitness app where I can access the schedule, preview videos of classes, check out different workouts if I am unsure of what to do at the gym, sign up for small group classes, book much needed massages and even order food from their café so I can grab it on my way out of the building. They are constantly adding new features to the app and it is very user-friendly even for a Luddite like me.

6. Knowledgeable and friendly staff members are a huge motivator.

As mentioned, it starts with the check-in staff but also the instructors for the classes are top notch and have many fitness certifications. They watch my form in group classes and gently correct it when need be. They also play great music which for me is key. If I don’t like the music during a class, I know I will slack off.

7. Don’t ignore the core.

As someone who has been doing Pilates ever since my youngest one was born, I love that this club offers everyone a 30-minute Pilates session. There’s a reason why elite athletes even football stars incorporate this into their fitness regimen. Their Pilates studio is beautiful and guaranteed to make you stronger.

8. Break out of your comfort zone.

I’ve tried yoga a lot. It hasn’t been a success but Rodriguez urges me to give it another try so I do with a flow class. The gym has yoga classes at various levels of difficulty so there’s something for everyone. Plus, they even offer heated yoga for those bitter cold days ahead.

9. Personal trainers are sometimes necessary.

Since I hadn’t had any real strength training in years, I know I needed guidance and I also wanted to be sure that my form was correct. Enter Nick Cerone, my guardian angel. He’s developed a plan doing full body exercises to help me burn fat and build skeletal muscle mass. Plus, he also does nutritional consulting so I feel like I’ve hit the jackpot with him as my personal trainer.

10. Don’t feel guilty about your workout.

As a mom of three young kids, I often feel bad when I’ve had to tote them with me to the gym. But at this location, they have a play maze, a kids movement studio, classes ranging from toddler yoga to STEAM enrichment. They take children ages 3 months and up. With fun offerings like this, I may even get a facial or blow out at the onsite LifeSpa while my kids happily play in the Kids Academy.

I can’t wait to see what the next few months will be like at Life Time. Stay tuned for part two in the spring edition to see if I am able to achieve my goals and what the staff hopes all members are able to–a healthy way of life.

Publisher’s Note: You can also learn more with a visit and tour!

https://www.lifetime.life/life-time-locations/ny-chappaqua.html

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Conquering 26.2: Three Local Runners to Watch on Marathon Sunday

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On November 3, 50,000 runners will hit the streets for the 49th NYC Marathon.

Here are a few local runners to root for.

STEVE CHAPMAN, 43, Armonk

Occupation:  Accountant

Marathons completed: 2

Breakfast of champions: Race day is always a bagel with peanut butter

Favorite local running route: North County Trailway

Exercise schedule: I’m also a triathlete, so I’m training every day in some way, shape, or form!

Inspiration for running:  I’m running to raise money and awareness for Project Purple/ pancreatic cancer research in honor of my mother in law

Can’t run without:  Bose SoundSport wireless headphones

Playlist:  First half: happy, uplifting, and easy-going – I always start out with Here I Go Again (yes, I’m dating myself) and Save it For a Rainy Day by Kenny Chesney.  Second half: heavier into rock, which keeps me going as the miles add up

Hardest mile:  Mile 22 – the false flat, up 5th Avenue is just brutal.

Easiest mile:  Mile 16 –the bottom of the 59th Street bridge -the adrenaline that comes with the crowd off the bridge is indescribable

Goal time:  3:59:59 –anything under that 4-hour threshold.

Favorite post marathon meal: I’m not hungry right away, but then definitely carbs – pasta, bread, can’t get enough!

“Just about anyone can run a marathon.  It’s easy to get scared of the distance – add your miles slowly, and don’t be afraid to run slow.  Your fellow runners, volunteers, and fans in NYC will get you through the day. The camaraderie and friendships that I’ve experienced through running and training are amazing.”

CHRIS DESSI, 44, Chappaqua

Occupation: VP of Sales

Breakfast of champions: Fruit

Marathons completed: I ran the marathon in 2012, when Sandy hit, and the marathon was cancelled. I ran it by myself throughout Chap-paqua and Pleasantville. I finished on the track at Pleasantville High School to the cheers of family, friends and a soccer game that was going on!

Favorite local running route: Chappaqua into Pleasantville via Washington Avenue, and throughout Pleasantville (sidewalks are great, and so is the track at the high school).

Exercise schedule: CrossFit Mount Kisco 5 days/week – I run after that class during the week. It’s exactly one mile from CrossFit Mount Kisco to the Saw Mill Club. So you’ll see me just pinging back and forth to get in my miles.

Inspiration for running: My father. I am raising money for the ALS Association. The disease killed my father in 2015.

Can’t run without: Apple Watch/MapMyRun app.

Playlist: Nothing at all. I do my deep thinking while running. It’s rare to be left alone to your thoughts, and I find it highly meditative and centering.

Hardest mile: 18 – my legs were cramping and my motivation was waning. A nice stranger asked if he could run with me, and I don’t think I could have done it without him. In an odd twist, I ran into him last week – we hadn’t seen each other since 2012!

Easiest mile: The last one!

Goal time: I just want to finish!

Post-marathon meal: Is scotch a meal? The first sip after the marathon was delicious.

“Marathons are 90% mental – if you can run one mile, you can run 26.2. My Father’s last words to me were “keep up the good work.” His words have been a powerful reminder for me to encour-age, love and support those around me. I will very much miss having Dad at the finish line.”

JACQUI MERRITTS, 50, Pleasantville

Occupation: Mom of 4

Marathons completed: 13

Breakfast of Champions: Oatmeal with almond milk, cinnamon and raisins

Favorite local running routes: FDR park and Tibbets Park in Yonkers for long runs. Short runs are mainly run around Pleasantville or on the North County Trailway

Exercise schedule: Spin, boot camp and strength classes, various cardio machines at Lifetime Fitness

Can’t run without: Garmin Vivoactive 3

Playlist: Anything with a good beat that keeps me on pace,  from Justin Bieber to The Bee Gees!

Hardest mile: 1st mile

Easiest mile: Last mile

Goal time: Anything faster than my previous time!

Post marathon meal: Sushi

“As Nike says, Just Do It! At the age of 41 with four kids and with no running experience I never dreamed I could run a marathon but here I am 10 years later with many marathons under my belt.  Anything is possible if you put your mind to it!”