gym

Lessons from My Fitness Journey at Life Time: Part 1

December 1, 2019 by Stacey Pfeffer

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.

World Cup Gymnast Scores a Perfect 10

December 9, 2017 by The Inside Press

CHAPPAQUA, New York–World Cup Gymnastics girls team kicked off the meet season at home during the Josh Ward Invitational state qualifying meet which was renamed this year in honor of one of their young coaches who passed away after a short battle with cancer.

The World Cup gymnasts honored their coach by putting out some outstanding performances. The highlight of the entire competition came from one of World Cup’s younger competitors, eight year old Emma Namba from Pelham, NY. Namba scored World Cup’s first ever 10.0 on the Balance Beam! To score a 10.0 is an extremely rare feat and speaks to how hard Emma has been practicing in the gym to achieve perfection! Namba dominated the middle Level 3 competition by earning 1^st place medals in each event including a 9.9 on Vault, a 9.7 on Bars, a 9.7 on Floor and secured the all-around first place title with a 39.3. The Level 3 Team took home the first place trophy.

Other highlights of the meet included a sweep of the top all-around spots by World Cup gymnasts on the older Level 3 Team. Lauren Chase of Pleasantville lead the pack with a 37.45 and placed 1^st on Bars with a 9.25, 2^nd on Vault with a 9.5 and 3^rd on Beam with a 9.5. Armonk native, Alexa Goldberg finished 2^nd place all-around with a 36.95 and took home the first place medal on Vault with a 9.65 and 2^nd place on Bars and Floor with a 9.15 and 9.35 respectively. Olivia Selkin who hails from Greenwich, CT finished 3^rd place all-around with a 36.75 and took home two 3^rd place medals for Bars with a 9.05 and Floor with a 9.3. Gabriela Olego of Mt. Kisco, who competes in the younger Level 3 division, finished 3^rd in the all-around with a 37.75 and took home a 1^st place medal in Floor with a 9.5 and two 3^rd place medals on Bar and Beam with a 9.3 and 9.6 respectively.

The younger Level 4 girls also swept the top spots during the competition. Mt. Kisco native, Amanda Olego was the all-around champion with a score of 37.075. She also won 1^st place on Bars with a 9.325, on Beam with a 9.250 and on Floor with a 9.8 and took 2^nd place for Vault with an 8.7. Teammate Grace McClullough from Pleasantville was 2^nd place all-around with a score of 35.95 and placed 2^nd on Bars with a 9.250. Mt. Kisco native Sasha Goldman secured the 3^rd place all-around medal with a 35.6. The older Level 4 gymnasts Annika Murphy from Croton on Hudson took home the silver all-around medal with a score of 35.575 and earned a 2^nd place medal on Bars with a 9.150 and on Beam with a 8.975 and a 3^rd place medal on Vault with a 8.45. Here teammate and Scarsdale native, Gordana Zimberg took home the bronze all-around with a 34.775 and placed 1^st on Beam with a 9.15 and 2^nd on Floor with a 9.25. Senika Manchanda of Tarrytown, who competed as a middle level 4, took home the 3^rd place, all-around medal with a 36.85 and 2^nd place medals on Bars with a 9.575 and Beam with a 9.325. The Level 4 team went home with the 2^nd place trophy!

The younger level 5 all-around champion was Scarsdale native, Sofia Gisbert who earned a 36.250 and earned 1^st place on Bars with an 8.85, on Beam with a 9.0 and a 2^nd place medal on Floor with a 9.45. Her teammate Eliana Chorost of Rye was the 2^nd place, all-around champion with a score of 35.30. Chorost also earned 2^nd place on Vault with a 9.05 and 2^nd place on Beam with an 8.85. Older Level 5 gymnasts, Denise Kotronis of Hastings on Hudson was the 2^nd place, all-around winner with a score of 34.475 and earned 1^st place on Bars with an 8.15 and 2^nd place on Vault with an 8.775. Katonah native, Georgia Nekos was 3^rd place, all-around with a score of 33.975 and won 1^st place on Vault with an 8.825, 2^nd place on Beam with an 8.55 and 3^rd place on Bars with a 7.45. The level 5 team came home with the 2^nd place trophy.

Dani Halperin, who hails from Chappaqua, was 2^nd place, all-around champion in the Level 6 junior competition earning a 37.30 all-around and taking home two 2^nd place medals for Bars with a 9.15 and Beam with a 9.45.

Brooke Giardina of Waccabue, a level 7 senior competitor, was the 3^rd place all-around champion earning a 36.275. She also took home two 3^rd place medals for Bars with a 9.3 and Beam with an 8.5. Level 7 junior, Natalie Calman of Briarcliff, took the 2^nd place all-around medal with a 37.15. She also took home 1^st place on Floor with a 9.825. The Level 7 team took home the 2^nd place trophy.

Level 8 Senior Madison Higgins of Bedford was the all-around champion with a score of 36.35 and received two 1st place medals for Vault and Bars with scores of 9.15 and 9.45 respectively and two 2^nd place medals for Beam and Floor with scores of 8.45 and 9.3 respectively.

Pleasantville native, Katherine Colella who competed as a Level 8 Senior was the 2^nd place, all-around medalist earning a score of 36.275. She also was 1^st on Bars with a 9.425, 2^nd on Vault with a 9.05 and 3^rd on Floor with a 9.6.

World Cup’s XCEL Platinum team was definitely feeling the home advantage when they outperformed other teams that had double and/or nearly triple the amount of competitors to take home the 1^st Place Trophy with a score of 28. XCEL junior competitor, Julia Hansburg from Bedford won the all-around with a 36.8 and received first place on Bars with an 8.9 and Floor with a 9.5. She also placed 2^nd on Vault. Senior competitors Arielle Wilson of Pleasantville and Katherine Grimes of Croton on Hudson were the 1^st and 2^nd place all-around champions receiving scores of 37.95 and 37.8 respectively. Wilson also placed first on Vault and Bars with a 9.8 and a 9.65 and placed 2^nd of Floor with a 9.2. Grimes placed 2^nd on Bars with a 9.5.

World Cup Gymnastics has been training State, Regional and National Champions for over 20 years.

World Cup Gymnastics is deemed one of the most revered recreational and competitive gymnastics programs in the state offering mommy and me classes for infants, pre-school gymnastics, school-age recreational gymnastics, tumbling for cheerleaders and competitive teams. For more information, please call 914-238-4967 or visit www.worldcupgymnastics.com.

Discover 35 Reasons to Love Gymnastics

October 22, 2017 by Jodi Rosenwasser Levine

Builds strength.
Mastering a skill feels empowering…and proves that hard work pays off.
Kids love to cartwheel! Being able to cartwheel is like riding a bike–once you’ve got it…you’ve got it. Forever!
Teaches courage. Children encounter things that will push them out of their comfort zone. Making a decision to trust themselves (and their coach) is a skill that will carry over to all areas of their lives.
Develops grit … a child choosing to keep trying a skill repeatedly. Teaches how to fall down, regroup and get back.
Increases balance.
Offers opportunity to be social outside of school in a small, fun group setting. Encourages friendships by working together.
Builds confidence. Confidence spreads quickly to all areas of life. On and off the mat.
Enjoying the excitement of jumping off of high mats, on bouncy trampolines and over challenging objects in a safe setting. Simply fun!
Children naturally love to move in all different ways. Gymnastics is all about movement.
Patience is practiced daily…whether waiting for a turn or working to achieve a desired skill.
Students learn how to fall now so that they can safely fall later both in and out of the gym.
The thrill of a new skill after months of hard work.
Teaches children that hard work is necessary to reach goals. Not everything happens in an instant.
Improves motor skill development.
Improves motor planning.
Builds strong bones.
Introduces fitness at an early age which will lead to healthy habits that last a lifetime.
Every field or stretch of sand turns into a place to tumble. Every tree branch turns into a bar. Every curb turns in to a balance beam.
It is the sport for all sports! Start with Gymnastics and go anywhere. Best physical foundation.
Increases upper body strength while swinging and supporting oneself on the bars.
Teaches the value of repetition.
Children work toward their personal best, and support their classmates in theirs.
Increases reading readiness.
Balancing and achieving skills on a 4” beam that at one point seemed intimidating, makes almost anything seem possible.
Improves hand/eye coordination as well as foot/eye coordination.
Increases attention span.
More and more research supports gymnastics as extremely beneficial to brain development.
Improves focus.
Children of all abilities can participate and benefit. Wonderful for children with special needs and different learning styles.
Persistence is encouraged and necessary. Children must repeat skills to accomplish them, a reminder that you must work hard to find success.
Increases flexibility.
Increases bone strength with weight bearing exercise.
Being upside down can actually make one feel happier and calmer.
It’s soooo much FUN! The best reason of all!

Jodi Rosenwasser Levine is the founder and CEO of Jodi’s Gym. She is a leader and expert in children’s fitness and has been sharing the joy of gymnastics to kids since 1982.

For information about all of the 35-year celebrations happening at Jodi’s Gym locations, please visit Jodisgym.com

DIVISION ONE: “More than an Athletic Gym”

December 1, 2016 by Matt Smith

Karl Pfshtner, owner and Head Strength Coach at Division One Prep — Karl Pfistner, owner and Head Strength Coach at Division One Prep

“This place is really [a gym] for everybody.” It’s with this idea that Karl Pfistner, owner and Head Strength Coach at Division One Prep, on the border of White Plains and Armonk, runs his lively fitness facility. No matter who you are, or what level of training you’re at, Pfistner assures you, “You’re going to come in here and feel like you belong.”

A strong advocate of “effective training” over “just working out to work out,” Pfistner–a former athlete at the high school, collegiate and professional Arena Football levels–prides himself on Division One’s unique approach to training, which, in keeping with his beliefs, focuses just as much, if not more, on the mental health, body control and overall movement aspects of the workout as the actual physical workout. “You could come in here and squat 400 pounds, [but] if you can’t move on the field, that means absolutely nothing,” he explains.

Eager to instill his clients with this same way of thinking, Pfistner creates any given workout in the same way. “My focus is on getting you moving,” he says, straightforwardly. “It’s about quality over quantity or time [spent], and achieving the absolute best possible results for your body.”

To that end, while every workout covers several key focus areas–agility work, strength training, core work, and static stretching–the specifics of each session, 60 minutes in length, are tailored to each individual’s needs. “We push clients to their full maximum potential, so that they get full range of motion, and receive full maximum burn,” says Pfistner, adding that programs are further categorized into “sport-specific” exercises, so they can easily be translated onto the appropriate field/court/pool, etc.

Essentially, no matter what your age, conditions or limitations, “You’re going to have a workout that really caters to your goals and what you’re looking to accomplish.” (For the record, Division One’s staff also includes a Nutritionist and Life Coach to give clients the full “mental health” experience).

Another element Pfistner cannot emphasize enough? Structure. “That’s the biggest difference between us and other fitness facilities or high school gyms,” he explains.

“There’s a big difference between having a history teacher sitting there supervising an open gym, and an actual structured, laid-out program. Especially with colleges as competItive as they are to get into nowadays, athletes need structure. It can really set them apart.” Though his gym is indeed open to people of all ages, as a dad of four– who range in ages 5 to 15, he can’t help but hold a special place in his heart for the youth athletes. “I love working with youth,” he says, stressing the importance of instilling children with these values and ideals at an early age. “They’re hungry for knowledge; they just soak everything up.”

But, as mentioned, they’re not the only age group he sees: “I have a 45-year-old ex-college football player that wants to train before he goes to work on Wall Street.

I have two middle-aged tennis pros, who also used to play football, I have a 62-year-old retiree who’s looking to pursue a new passion and lose some weight. It really runs the gamut.”

And with so many people of different ages and abilities, and various levels of training, filtering in and out of the gym at any given time, Pfistner acknowledges it’s hard to say who will retain what they’ve learned after leaving the gym.

Still, he’s fully aware of the role he plays in the lives of his clients and strongly encourages them–and everyone else–to follow through. “The bottom line is it’s a small piece in a much larger puzzle,” he explains, in reference to his clients spending just one hour (out of 23 others) at the gym.

“My goal is to motivate my clients and instill in them a desire to stay healthy, so it’s ringing in the back of their head throughout the day… It’s my job to make you want to come back, and to give you the right training to get you excited about working out. If I can instill that idea in my clients, and have them carry that [healthy outlook] on through their life, then that’s a win for me.”
Division One Fitness Prep is located at 4 New King Street in West Harrison. For more information, please visit www.divisiononeprep.com.

Matt Smith is a writer and regular contributor to The Inside Press. For more information or inquiry, please visit www.mattsmiththeatre.com.