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Magazines serving the communities of Northern Westchester

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Lessons from My Fitness Journey at Life Time: Part 2

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For those of you who are regular readers of this magazine, you’ll recall the first part of this series ran in the last edition. As we go to press, I am at the end of my 90-day complimentary membership at Life Time. While I haven’t made radical transformations, I have made significant progress with my fitness goals and learned about common misconceptions that were holding me back from achieving my goals.

As an editor, there is a lot of thought that goes into every word that shows up on these pages. I chose the word “journey” for this series in the headline because fitness truly is a journey. There are “ups” and “downs” and twists and turns. Even in a short window of 90 days, I’ve had setbacks but overall, I am more fit than I was when I started. My skeletal muscle mass has increased and my body fat percentage has reduced by almost 2 percent. Although the scale hovers around the same weight, there is no doubt that my body composition has changed. Here’s five things I attribute these results to:

1. Don’t skimp on calories.

I undergo a resting metabolic assessment which provides me with a lot of data points. First of all, for my activity level I am undereating. I’d say I eat roughly 1,200 calories daily but my personal trainer, Nick Cerone explains that this is essentially helping my body hold onto fat aka those stubborn five pounds that we all want to shed. He wants me to increase my calories to almost 2,000. I am dumbfounded and think that this is going to backfire but I put my trust into him and wait to see what happens.

2. Pass the protein, please.

In order to increase skeletal muscle mass, Cerone explains that I need to eat close to 100 grams of protein a day. Again, I am skeptical and frankly mystified as to how I am going to achieve this. He suggests I keep a food diary to track my protein intake (and calories) on myfitnesspal.com which is free for this purpose. I’ve had to rethink a lot about food. So now instead of reaching for Special K cereal and a banana for breakfast, I’m more apt to have Greek yogurt and berries plus granola or an omelet. It is all about nutrient-dense foods that will fuel my workouts. This has been by far the hardest part for me and most days I do not reach my protein goals but it is something I continually strive for.

3. Aim for full-body strength training moves for efficiency.

Cerone likes to have me do moves such as lunges with overhead press using free weights or goblet squats with a dumbbell instead of moves that work on a single area like tricep dips. “Doing a full body exercise makes the workout more efficient and increases the amount of muscle tissue used at one time which increases calorie expenditure. This ultimately leads to more weight loss,” Cerone explains.

4. Get out of your comfort zone and mix up your fitness routine.

For years, I have tried yoga with no success but during my onboarding session I am urged to try ROOT or SOL especially since I need to improve my flexibility which is key for runners. During these cold winter months, I love the fact that they offer hot yoga.

I take a class with Stacy Bergman and she says something that really resonates with me- “be thankful for the almosts.” She explains you may be struggling with a move or position but have gratitude that you are trying and getting there slowly. She also explains at the beginning of class that as soon as we get on the mat, we are in a judgment-free zone. I like that as I feel pretty foolish and clumsy doing simple moves like tree.  I am definitely incorporating yoga at least once a week into my fitness routine.

5. There will be setbacks and obstacles.

That’s all part of the journey. Just as I was hoping to kick my fitness routine into high gear as 2020 started, everyone in my family, including me was sick. I didn’t do a bit of exercise for ten days which for me hasn’t happened since giving birth. I can’t beat myself up over this.  I know obstacles are just around the corner whether it be caring for a loved one or battling weight gain in middle age, they will happen. So, I slowly eased my way back to the gym and continued on my journey one lunge at a time.

 

Publisher’s Note: We hope you have enjoyed our Editor’s Fitness Journey at Life Time. Learn more with a visit and tour.

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

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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Life Time Chappaqua: ‘Highly Personalized, Ultra-Luxury’ Approach

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Combining modern architecture and design with a nod to local history, the resort-like Life Time Chappaqua at Chappaqua Crossing provides a highly-personalized, ultra-luxury approach to health and wellness with a host of exquisite amenities on two floors. The Team Members at Life Time are honored to serve the community and members with a broad array of health, wellness, nutrition, relaxation and entertainment services and programs.

Highlights of the Diamond Premier-level club include:

  • Dedicated studios for exclusive group fitness, cycle, yoga and Pilates programming; one-on-one and small group GTX and Alpha Training
  • More than 200 pieces of best-in-class cardiovascular and resistance training equipment
  • Metabolic assessments and nutrition coaching
  • Kids Academy, for children from three months to 11 years, with special programming and classes from yoga and martial arts to art, homework help and Spanish Immersion
  • LifeCafe, nutrition-focused fast-casual restaurant featuring a full menu, Meals to Go and grab and go assortments, along with Peet’s coffee, proprietary nutritional supplements and more
  • LifeSpa, full-service salon and spa for hair, body and nails
  • Luxurious dressing rooms with whirlpools, saunas, steam rooms and complimentary towels and lockers

Life Time Chappaqua is open to its members Monday through Friday from 5 a.m. to 11 p.m. and Saturday and Sunday from 6:30 a.m. to 11 p.m. A limited quantity of membership options is available for individuals, couples and families. For more information, please call 914-296-6000 or visit my.lifetime.life/clubs/ny/chappaqua.

 

Courtesy of Life Time Chappaqua, Discover New Castle Sponsor

COR Performance: Training Kids for Athletics

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We often hear parents ask: “Could my son’s injury have been prevented with strength and agility training?” or “My daughter is an excellent athlete, clearly a D1 caliber, what do I need to ensure that competitive edge?”

The most pressing questions, however, revolve around the potential benefits of starting your child on training at an early age. And how young is ‘too young’ to start?

Meanwhile, both you and your child may have big dreams of one day of playing college sports, or even professionally, but some kids simply want to play high school sports and create lifelong health and wellness habits.

Until recently, the standard approach to train young athletes would lead only to damage to the spine, stunt growth and/or ultimately result in injuries. Many even believed that strength training for kids results in slowed progression of athletic development.

All of this is true and false depending on how, what, when and why you are training.

Today, thanks to new research and practical knowledge, we better understand the biomechanics and the role it plays in all stages of a child’s life. We know for certain that a safe and age appropriate approach to athletics can be EXTREMELY beneficial to children in the long run.

Children who participate in a regular fitness routine or lifestyle tend to be a step ahead, developmentally speaking, of those that do not–in height, weight management, muscle strength, lung capacity, even body control, as well as self-confidence. Studies have also found a resistance training program can also have a great impact on strength prior to adolescence. With the proper trainer and program, preadolescents can attain the same levels of strength gains that their adolescent counterparts do, regardless of gender.

The Mayo Clinic, an authority in health research, has stated that kids should start age-appropriate strength and athletic development training as early as 7 or 8 years of age. At these early ages, you can expect a longer positive effect on a child than just playing sports.

If we invest the time to properly teach, train and develop our children now, we are maximizing their chances of long-term physical, mental and developmental success. As puberty, competition and challenge come into play, your child’s mind and body will be prepared. Call 914-273-3413 now to get your little athlete training!

COR Performance (CP) is a 16,000-square-foot facility located in Armonk, NY, featuring an indoor turf, fully equipped gym and onsite sports medical personnel. At CP, we focus on the four pillars of strength training: Strength, Mobility, Power, and Agility. We know what it takes to be reach optimum performance: Hard Work, Positive Attitude, and a Burning Desire to be the Best. CP trains; young athletes, amateurs, as well as professional athletes.

Ten Reasons Why I’m Grateful To Call Armonk Home

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When I was asked to write a piece about the things I love most about Armonk, I immediately said “yes.” I have lived in this town for 21 years so I feel like I know it pretty well. So, without further ado, here’s my top ten list:

1: The Restaurants

Armonk has become known for its fabulous restaurants. We have so many new and old places, with a wide variety of cuisines from which to choose. Whether you’re looking for a quick bite for breakfast or lunch, or a more elegant dining experience where you can celebrate a special occasion, there are plenty of options.

2: The Shops

You never have to leave Armonk (unless you want to) because we pretty much have everything you could need right here. A new outfit? A haircut? An amazing cup of coffee? A picture or diploma framed? Whatever you desire, I guarantee you can find it in Armonk. And if you check out the Best of Westchester list, you might find several of your Armonk favorites on that list.

3: The Location, Location, Location

Going into Manhattan for work or for fun is pretty easy, whether you want to drive or take the train; it takes under an hour to get there. If you prefer a day in the country, we are not too far from apple-picking, antique shopping and farms. And in the winter, we are near some pretty decent skiing. Here in Armonk, we get the best of all worlds.

4: The Special Events

People come from far and wide for the annual Armonk Outdoor Art Show, the Fol de Rol, and, most recently, The Frosty Parade, which has gotten bigger and better every year since it first began in 2009. All three events are worth the trip to town and I plan on attending all of them again this year.

5: The People

I have got to say that we have some of the nicest and most compassionate people living here. Whether it’s donating money to a cause or hands-on helping, Armonkians step up. We take care of our own, as well as others.

6: The Schools

The Byram Hills School district consistently ranks highly among Westchester and New York State schools. The administrators and teachers really care about the students and do their best day in and day out. From Coman Hill to the High School, our kids receive a first-rate education. Our district’s reputation is one of the reasons people choose to live here and why home values remain high.

7: The Parks/Wampus Pond

I no longer have little kids. However, when I did, we hung out at the local parks. Lombardi and IBM have lovely playgrounds, tennis courts, basketball hoops, soccer fields, etc. And if boating is your mojo, we have beautiful Byram Lake and Wampus Pond. Every time I pass Wampus Pond I look for the two magnificent swans who have made it their home. And even though its only fall, I’m already wondering if Wampus Pond will freeze over this year—I love to walk on the ice and watch people ice fish and ice skate.

8: The History

Armonk has been around a long time. Mile Square in the center of town (officially, the Bedford Road Historic District) is listed on the National Register of Historic Places and British Major André, Benedict Arnold’s co-conspirator was held at Sands Mill in town prior to his trial. One of my favorite class trips that I chaperoned was to Smith Tavern Complex, which was built around 1779. In addition to the tavern, the complex also has a one-room schoolhouse. Having been obsessed with the “Little House on the Prairie” books when I was a kid, I loved going there and imagining what life was like hundreds of years ago. If you haven’t ever been there, you might want to check it out.

9: The Small-Town Feel

I love a place with a small town feel and we certainly have got that. People know each other by name and by sight. A few times I left my wallet home by accident and was pleasantly surprised to find that the shop owners trusted that I would come back and pay them (which I did). Store owners are happy to go above and beyond for their customers. And while we may not exactly be Mayberry, Armonk has a hometown feel. We’ve even got a gazebo and a Main Street!

10: The Access to Fitness/Wellness

Look around in the spring, summer or fall and you’ll see all the cyclists who are a testament to what a great area this is for biking. And in the winter, we have lots of indoor options for staying fit. Yoga, tennis, a gym, etc. are only a few of the places Armonk residents go to stay in shape. And if you prefer to be a little more sedentary, we do have a really nice library!

As you can see, there’s really quite a lot to love about this town we call home and I feel quite fortunate and proud to live here.