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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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Discover The Staying Power of the Saw Mill Club

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Plus 10 Tips on Getting & Staying Healthy Through the Holidays

(L-R): Yoga Director Michelle Briks, Fitness Director Billy Goda, Media & Creative Director Barbara Accetta, Regional Director of Membership & Sales Terry Lanza, and Director of Group Exercise Kathleen Goldring  (photo by Janine Haynes)

Since 1973, Saw Mill Club (SMC) of Mt. Kisco has been a cornerstone for fitness and health in the Westchester community. The club started out as a small indoor tennis facility and has been expanding ever since. The family friendly club currently has more than 7,000 members who live within a 10-mile radius. SMC opened a separate facility, Saw Mill Club East (SMCE), located at 333 North Bedford Road in Mt. Kisco.

“Saw Mill Club is your friendly neighborhood everything club, meaning we offer everything fitness including boutique studios for barre, yoga, group cycling, and award-winning tennis and aquatics departments,” says Media & Creative Director Barbara Accetta. In addition, SMC offers numerous in-house services like massage therapy, brows and facials by Ileana Fanita, chiropractic care by Dr. Eric Drucker at Saw Mill East, Dr. Louis Campbell, and Spa Chiara, a full-service medical spa founded by Dr. Sharon DeChiara, a board certified plastic surgeon. “There’s also a focus on family at Saw Mill Club, and our Children’s Center provides daycare, summer camp, and preschool,” says Accetta. “My toddler loves it, and I love that I can squeeze in a barre class and some pampering between work knowing that she’s well taken care of and happy,” Accetta adds.

Joining a Health Club vs. a Gym

Joining a club is different from just joining a gym. SMC is a micro-community that reaches beyond the fitness aspect. We all know the physical benefits to getting fit–lower blood pressure, lower risk for Type 2 diabetes, lower body fat, increased muscle mass, etc. However, being active is an important component to our mental health as well and can reduce the risk for depression and help lower anxiety and stress levels. In addition, studies show that interacting socially can increase lifespans and add to quality of life–especially in seniors. SMC acknowledges this social component and extends its reach into the community via social outings and activities for seniors, fundraising events for breast cancer, tennis programs for special needs groups–just to name a few.

“This is who we are,” says Terry Lanza, Regional Director of Membership & Sales. Lanza brings along 22 years of experience in fitness. She’s passionate about the Saw Mill Club and what it has to offer its members. “People join our club for many different fitness goals, but, recently, I’ve been meeting with a lot baby boomers who are caring for their aging parents, and they realize the importance of taking care of themselves as a whole going forward,” says Lanza. “Saw Mill Club is unique in that it’s a family-owned facility. The owner, Rick Beusman,  has continually kept up with the times and, recently, acquired approximately $500,000 of state-of-the-art equipment,” says Lanza. Kinesis from TechnoGym allows for over 250 exercises and movements that improve strength, flexibility, and balance. SMC exclusively offers ARTIS, TechnoGym’s cardio equipment like treadmills, ellipticals, steppers, and cross-trainers.

In every area of fitness, SMC’s highly-trained staff is accessible. The club provides various approaches to getting fit and staying healthy. With their Smart Start program, new members are given a choice of two free private sessions. For example, you can work with a personal trainer or brush up on your swim stroke or tennis swing.

Research shows that changing things up in your workout and using different muscle groups gets better results. With the wide range of options, you can always change up your workout from being a mundane routine. Some members may be drawn to classes in the Soft Studio including yoga, pilates, barre, and fusion classes. Others may prefer the Aerobic Studio like Zumba or their Fire it Up cardio and strength workout. While others may be attracted to swimming, group cycle, or the Kinesis or TRX suspension training equipment.

10 Tips for Getting & Staying Healthy Through the Holidays

Fun-filled holiday gatherings bring temptation. Eating healthy and staying on a fitness plan during the holiday season is, no doubt, a challenge. The busy holiday season can bring along stress as well, and we can find ourselves less motivated to stick to an active, healthy regimen.

Below are just a few tips from the fitness staff.

1. Get a Jumpstart

Fitness Director Billy Goda shares some tips from his book, The Personal Trainer’s Roadmap to Success. “Set your fitness goals before the holidays. Typically, we see a spike in membership after the holidays with New Year’s resolutions, but starting a fitness plan before the holidays will give you an advantage,” says Goda.

2. Ink It

Another tip in Goda’s book: Ink It. “You have to put it in ink. So, at the beginning of the week, you need to pull out your calendar, choose three days, and write it in….It’s all about consistency,” says Goda.

3. Changing It Up

Once you’re consistent with your schedule, your workout routine should never be the same. Working different muscle groups and changing up your workout is the key to overall success. “You’ve got to wake up those muscles,” says Goda.

4. Creating Realistic Goals & Forming Healthy Habits

“Shoot for three days a week to work out. If you do more, great. If you can only make it two days, that’s okay,” says Goda. “I don’t care what kind of gains you make in the first couple of weeks….What I care about is what happens further down the line—three, six, nine months from now. By then, you’ve formed the proper habits….You’re going to feel better, sleep better, and have more energy.”

5. Staying Centered & Grounded

The mind-body connection is what yoga is all about. Yoga improves your posture, helps remove tension from the body, improves your mood, sharpens your mind, and boosts your immune system.

“The most important approach for the holidays is to stay centered and grounded. This is what we practice in yoga–poses, stability, balance, focus, and breathing,” says Yoga Director Michelle Briks.

6. Set an Intention

“Even before you get out of bed, set an intention for the day,” says Briks. Maybe your intention is staying focused on a project or learning to take a step back and breathe when you’re feeling stressed. “Focus on something you want to achieve for the day, and remind yourself and connect back to that intention during the day.”

7. Staying Hydrated

“Staying hydrated is important. Many people forget to stay hydrated in the fall and winter months,” says Briks, who is also a nutritionist. Also, starting your day with a half of a lemon squeezed into a 6 oz. cup of hot water balances the ph levels in the body, reduces cravings, eliminates toxins, and aides digestion. “Drinking room temperature water instead of cold water keeps the metabolism strong and running smoothly throughout the day,” says Briks.

8. The Ayurvedic Approach to Eating

Adding spices to warm, whole foods that come from the ground like squash, root vegetables, and leafy greens vegetables not only helps to satisfy our appetite, but has added health benefits. According to the Ayurvedic approach to eating, each meal should contain six flavors–sweet, sour, salty, bitter, astringent, and pungent. For example, cinnamon can help regulate blood sugar levels, cardamom helps eliminate waste through the kidneys, turmeric is a natural anti-inflammatory, and ginger aides digestion.

9. Group Exercise Creates a Social Circle & Support System

“Seeing a person as a whole is very important,” says Director of Group Exercise Kathleen Goldring. “We are all unique,” she adds. Group workouts do more than just get you in great shape. The social component of group classes is a terrific way to meet new friends who share your fitness goals.

SMC offers a wide-range of group exercise programs for all ages including seniors. Party Cycle is a non-intimidating cycling class disguised as fun, yet there are also more intense cycling classes for seasoned spinners. Power Shred uses a combination of functional movement and light weights for full body results, and oftentimes the class is led by a live DJ. Saw Mill Club even offers Express Classes, 30 minutes in length, for those who may be in a rush but crave a group workout. There are over 200 group exercise classes weekly between SMC and SMCE–all of which are offered for various skill levels and interests including boot camp, strength training, cardio and core, and Zumba.

10. The Nonjudgmental Approach

We all have our challenges and are at different phases in life. We come with our own fitness goals in mind. Some may have body image issues. Some may have injuries they’re working through, or some may be dealing chronic illnesses. “The key is not to feel intimidated. We try to create a nonjudgmental, all-inclusive atmosphere to help members feel motivated and empowered,” says Goldring.

For a tour of Saw Mill Club, please contact Terry Lanza at tlanza@sawmillclub.com or call 914-241-0797.