Stress

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.

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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Finding Gratitude During a Mental Health Crisis

October 24, 2018 by Marlene Kern Fischer

I really don’t know how it happened. I had some physical, hormonal and emotional stressors early in the summer, which apparently became the perfect storm for an emotional breakdown. My anxiety, which has been a part of me for decades, erupted full force and consumed all of me. It so consumed me that I was unable to function. I stopped eating, sleeping, engaging with the world and felt panicked almost constantly.

On this journey, I have discovered that mental health issues are far more difficult to get a handle on than physical issues, and far more painful. Answers and cures are elusive. But even as I wage this war against my own mind, I realize that I have much to be grateful for.

1. I am grateful and stunned by the number of people who contacted me privately to tell me of their own struggles. Mental health issues are ubiquitous, so much so that it is challenging to get appointments for help because doctors are so busy.

2. I am grateful for an absolutely incredible support system that starts, but does not end, with my family. There are actually no words for how incredible my husband has been. Holding my hand, reassuring me, driving me to appointments, staying up with me countless nights, finding patience for me again and again. My kids, mom and mother-in-law have also been amazing, and their compassion and love has sustained me. I am grateful to be able to rely on my sons, especially my 17-year-old, who has pitched in without complaint and become a man almost overnight. I know this hasn’t been easy for any of them, but they have risen to the challenge.

3. I am grateful for and overwhelmed by the love and support of my extended support system of friends and acquaintances. During this time, through my distress, I have been able to feel, if not always acknowledge, the help from friends and family. I thank everyone who has called, texted or written to inquire about me. I thank those friends who have driven me places when I have not been able to drive myself and been there for me without judgment. I appreciate every gesture, even if I haven’t been able to answer. I’ve had limited ability and energy to reach out but despite that the calls and messages keep coming.

4. I am grateful to have the resources to explore many different kinds of therapies. Here are some of the things I’ve tried thus far; medication, Cognitive Behavioral Therapy (CBT), Hypnosis (really), meditation, yoga, Transcranial Magnetic Stimulation (TMS), functional medicine, homeopathy and acupuncture. I will weigh in at some point on what helped me the most. Voodoo medicine is not out of the question. And I am mindful that I am extremely lucky to be able to pursue various remedies and to focus on getting well.

Trying to heal has been a full-time job. But just knowing people are out there and are willing to help is a comfort. If you have a friend who is going through something like this, please continue to reach out to them even if you get a tepid or no response. Even when I don’t acknowledge them, friends’ messages mean the world to me. Mental health issues really do take a village.

I hope that by discussing this openly, I can help someone else who is keeping their struggles to themselves. I hope to write at length about my experiences someday soon but I’m still in the middle of this journey I had no desire to take. I know that I can only reflect when I have some perspective and I’m not there yet. I am still battling to find my way back.

I have newfound compassion and respect for anyone who has ever struggled in a similar way. I hope to come out the other side stronger than I was before and be a voice and advocate for others. I hope someday people can openly say, “me too” about their mental health challenges.

Mindful and Compassionate Parenting and Communities

August 26, 2017 by The Inside Press

By Jeanette Sandor and Jan Fielder

When it comes to creating a career, we usually get years of training. When it comes to creating a peaceful, happy life as parents, we get far less training. Much of our parenting is based upon personal experience which can oftentimes leave us feeling ill prepared or inadequate to handle the myriad of challenges we face daily.

We all want to be the best parents possible, but sometimes we fall short of our expectations. With all the pressures and stressors we encounter as we strive to manage work, school and social obligations, it’s easy to feel overwhelmed making it difficult to parent. And it’s difficult to parent well when we feel overwhelmed.

Is it possible for parents to thrive despite overscheduled and stressful lives? Is it possible for children to thrive given their obligations and pressures? Absolutely!

There are evidenced based practices grounded in mindfulness and self-compassion that will help you be the skillful parent you want to be. These practices can also help your children become more resilient in the face of the pressures they face in their plugged in, competitive and overscheduled lives.

Jeanette Sandor RN, MA and Jan Fielder, MS, MA, are Life and Wellness Coaches as well as mothers. Together they empower parents with tools and practices so that parenting becomes less stressful and more joyful. Their goal is to help create a more mindful and compassionate world, one family at a time and one community at a time. Their workshops for parents, families and children teach skills for life… a mindful and compassionate life, so that there can be competition with peacefulness, devices with boundaries, and schedules with spaces for breathing and being.

NWH’s President’s Junior Leadership Council Sets its Sights on Addressing Anxiety in Students

August 24, 2016 by The Inside Press

NWH President’s Junior Leadership Council

By Janine Crowley Haynes

Northern Westchester Hospital’s President’s Junior Leadership Council is celebrating its 10-year anniversary. The Council consists of 48 students from various high schools including Horace Greeley, Byram Hills, Pleasantville, Fox Lane, Somers, John Jay and Yorktown, to name a few.

NWH Director of Community Health Education & Outreach Maria Simonetti oversees the Council along with Amy Rosenfeld, RD. They have been conducting the program for ten years and have watched student participation grow from eight students to an impressive 48.

Maria Simonetti, Director NWH Community Health Education & Outreach, with Program Coordinator, Amy Rosenfeld, RD.

Each year, the Council decides on a public health project, like underage drinking, smoking, body image, nutrition, etc., targeting peers via social marketing campaigns. The projects are designed to grab the attention of their peers and are jam-packed with vital information.

With the Be Smart Not Sorry campaign, the Council created at-a-glance fold-up cards that fit easily into a wallet, addressing alcohol, alcohol poisoning, and what to do “when things go awry.” Another campaign targeted smoking with a shockingly graphic handout showing the toxic ingredients in cigarettes.

This year’s campaign targets anxiety. The students on the Council work in groups and pitch creative ways to construct an effective campaign to address the anxiety issue all too common in young people. The Council just decided that the overall campaign tagline will be: There is a World Outside… Branch Out. The Council’s main concern is dismantling the stigma and helping young people not to feel so alone while encouraging them to seek support.

It’s of no surprise that students in Westchester face a heavy workload that can cause stress and anxiety. Students have enormous pressures placed on them not just to get good grades, but also to join clubs, take music lessons, be athletes, and volunteer time without having much downtime. They also struggle with social pressures from peers.

For the anxiety project, the Council intends to reach out not only to the students but to act as liaisons and meet with school administrators, teachers, and PTAs to enlighten and communicate the overwhelming issue of anxiety plaguing many students, and to possibly effect change.

In June, all 48 students of the leadership Council came together for their end-of-school-year meeting. However, they will also be working over the summer months on the new campaign.
By October, they will be ready to unveil its latest project targeting anxiety. The students will come up with creative ideas for the collective project.

One idea comes from Greeley senior Chloe Krugel and sister and sophomore at Greeley Alexa Krugel. They will be submitting an application to form a club at Greeley. “When ‘I’ is replaced with ‘We,’ even illness becomes wellness. So, we were thinking the club could be called Mental Wellness,” says Chloe. Although the plan is in its infancy, raising awareness and dismantling the stigma surrounding mental health issues is a top priority.

The club will also focus on implementing ways of dealing with stress and anxiety by encouraging healthy habits and behaviors possibly through yoga, breathing exercises, pet therapy, etc. They would also like to organize a walk for mental wellness.

Another idea the Council is exploring is handing out adult coloring books. There are studies that show when one is feeling anxiety, a distraction can be quite effective in lessening the immediate feelings of anxiety. Another thought is to create a poster and/or handouts addressing anxiety targeting the shame and stigma.

The anxiety project is, no doubt, ambitious and complicated and will be tackled from different angles. At the end-of-year meeting, all 48 students went around the room and introduced themselves and stated what being a member of the NWH President’s Junior Leadership Council means to them personally. Aside from the overwhelming gratefulness to Director Maria Simonetti and Program Coordinator Amy Rosenfeld, RD, the students expressed feeling more connected to the community and realize the importance of giving back.

Learning the skills of collaborating with students from other high schools gives them an advantage and has given them a sense of making an impact to create positive change. Finding a common bond and taking a pulse on what issues need addressing amongst their peers is a worthwhile experience going forward.

Janine Crowley Haynes is a Chappaqua resident and author of My Kind of Crazy: Living in a Bipolar World.