Creat ing An

By M a r iss a C a n d e l a

The more time you spend on the job,

the more important it is to make sure

your workspace is designed with your

health and well-being in mind (to say

noth ing of your product iv ity and

effectiveness). Here’s how to create an

environment that lets you work at the

top of your game.

Long ago, our bodies were fully utilized as wehunted and gathered to make ends meet. We

were in constant motion, with legs running freeand minds jumping from one survival task tothe next. We fed ourselves with foods directlyfrom the earth, our lungs breathed fresh, cleanair and our senses were indulged with ever-changing sights and sounds.

Fast-forward thousands of years—to make endsmeet, modern man (and woman) is now placedindoors in a hermetically sealed building withstale, allergen-ridden air. Seated in an unnaturalposition in a cramped office or cubicle, deprivedof natural light, he works eight to ten hours at adesk, five days a week. As he shrugs off breaks tomeet deadlines, work-related stress takes its tollon his well-being in body and m ind . Anunhealthy office environment exacerbates mattersby contributing to “sick building syndrome,”where office workers suffer drowsiness, virusesand other irritations that can impair physical andmental health and reduce productivity.

But just as we take the time to enhance ourhome settings, we can take steps to create anappealing, healthy office environment. After all,many of us spend more time in the workplacethan anywhere else! Follow these steps to createan “office oasis” and your workspace can be awarm, inviting and healthy environment for jobsatisfaction and peak productivity.

Office Oasis

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28 ENERGY TIMES | J u n e 2 0 0 7

A whiff of a pleasant scent can bringus back to a certain place and time,evoking positive emotions andwonderfu l sensory experiences.Aromatherapy, the practice of pro-moting physical and psychologicalwell-being through the use of naturalessential oils, can rejuvenate themind, improve concentration, boostproductivity and even help mellowyou out during a stressful period atwork. The following essential oilshold especially appealing aromather-apy benefits for getting through theworkday:

! Rosemary—Improves confi-dence, perceptionand creativity;good for mentalstrain, exhaustionand lethargy.

! Peppermint—Counteracts men-tal fogginess andlack of focus; itsdualistic actioncan stimulate them ind and calmthe nerves.

! Lavend e r—Calms and balancesstrong emotionssuch as frustrationand irritability,allowing for fullcreative composureand expression.

! Geran ium—Instills a feeling ofcalm strength andsecurity, particu-larly when ner-vous exhaustion isdue to stress andoverwork.

To receive these essential oils’ aro-matherapy benefits, try compactelectric room diffusers, room mistersor simply inhaling a few drops of oilthat have been placed on a hanky.Treat yourself to little olfactory

escapes throughout the day, andrelax and refocus with the power ofaromatherapy.

Feng shu i seeks to improve thehuman cond ition by arranginginhabited quarters to achieve themost harmonious flow of energy, orqi (pronounced “chee”). In theoffice, worker and space are inter-connected—blocked qi is believed todeplete energy, luck, health andprosperity. (These notions resonatewith anyone who’s ever become frus-trated and stressed while searchingthrough a messy desk for a criticaldocument !) Try these tips fromOffice Feng Shui author Darrin Zeer(Chronicle Books) to elim inatestress, free your office qi and boostproductivity:

! When placing office furniture,walls are best to back you up. Theycan be confronting or limiting whenthey’re right in front of you.

! If possible, sit facing the entranceto your office. If you sit with yourback to the door you’ll block qi andfeel startled each time someoneenters your workspace.

! Arrange papers into alphabetizedfiles, which should be stored in filecabinets, where they’re protectedfrom hazards such as spilled coffee.

! Be sure to return papers to theirproper place when you’re done, oryou’ll be back to your disorganizedmess in no time.

! Periodically sift through and dis-card unneeded items to avoid apaper pileup.If the inside of your briefcase

resembles a file cabinet implosion,Zeer says the same orderly principlesapply. “To achieve briefcase fengshui, spend time on the details: stockpens, pencils, erasers, an extra cellbattery, envelopes and stamps. Besure to clean out old receipts andscraps of paper. Then segue briefcaseorganization into office organization.The stress relief you will derive frombeing organized is worth it.”

According to Kathleen Kendall-

Tackett, author of The Well-OrderedOffice (New Harbinger), disorderbegets disorder so it’s important toeliminate clutter. But that doesn’tmean your office needs to looksterile. “According to the principlesof feng shui, personal items areimportant in work space to increaseproductivity,” she says.

So bring photos of loved ones,meaningful knickknacks and per -sonal décor to your home away fromhome. Make subtle statements aboutwho you are with these items and anondescript office will transforminto your own unique space. Youmay even invite conversation fromco-workers who are curious aboutyour décor; if you’re new to your job,this can be a great icebreaker.

Stagnant, recycled office air canimpede productivity and instill mis-ery, leading to lethargy, allergies,mental fog, headaches, congestionand irritation of the eyes, nose andthroat. Even scarier are the contami-nants that can circulate through anoffice’s ductwork, such as bacteria,viruses, molds, fungi, carbonmonoxide, ozone and various toxicchemicals—potentially leading to awhole host of other productivity-sapping health issues.Houseplants may be your most

valuable allies in neutralizing thesecontaminants and keeping office airclean, moist and pure. In addition tobeing aesthetically pleasing and greatlisteners, houseplants assist in theelimination of pollutants and toxinsmore effectively than most peoplerealize. Research conducted byNASA has revealed that plants canremove several toxic chemicals fromthe air in building interiors; in fact,plants are so effective at mopping upairborne contaminants that NASAplans to include them as part of bio-logical life support systems aboardfuture orbiting space stations.

Another option for cleaning indoorair is an electric purifying unit.Depend ing on your needs, air

Feng Shui Your Office Space

Cleanse Your Office Air

STEP 1:

STEP 2:

STEP 3:

Aromatherapy Makes Scents

purifiers come in various shapes andsizes, and perform different func-tions. There are air purifiers gearedtoward ridding spaces of allergens,smoke and chemical impurities; ster-ilizing airborne bacteria; and neutral-izing ozone, a highly irritating gas.Others purifiers target the VOCs(volatile organic compounds) emit-ted by some office equipment; evenat low levels, these toxic chemicalscan cause headaches, dizziness andsore throats. Purifiers can make anoticeable difference in the smelland overall energy of indoor air—turning mind-numbing stuffinessinto productivity-boosting freshness.

Ergonomics is how we as humansinteract with machines—properergonomics are essential to a healthyworkplace. Think about how yourbody relates to the mechanics inyour office; are you suffering anyphysical consequences?Take the time to examine your sur-

roundings, especially the hub of youroffice—your computer. Your key-board must be the right height foryour body to avoid strain and maybe corrected with adjustments inyour chair, desk or keyboard tray. Ifyour wrist is bending uncomfortablyto accommodate your computermouse, look into wrist or palm reststo maintain a straight, neutral wristposture. Even better, if your wristsstart to ache, invest in voice recogni-tion software to take a break fromtyping without losing productivity.(If you already suffer from repetitivestrain problems, turn to MaladyMakeover on page 14.)

Your work area should not be toobrightly lit, as this can create glareand eye problems from straining tosee your computer screen. Monitorglare filters can remedy this problem;EMF screens are also available toprotect office workers from thepotential hazards of monitors’electromagnetic radiation discharge.Do you feel chained to your desk

because you’re always on the phone?

Lightweight wireless headsets forphones can be quite useful and someeven come with built-in controls.Headsets give users the freedom tomove around and can simplifymulti-tasking; they also decrease thehead and neck strain, and repetitivewrist movements, from the use oftraditional receivers. Make sure your chair provides

proper support and reduces the incli-nation toward awkward postures.Your chair should have backrestadjustment options for various sit-ting positions, height and armrestadjustability and no less than fourlegs to avoid tipping. Chairs thatencourage poor posture place unduestress and strain on the muscles andskeletal system and may even restrictoxygen from properly circulating toyour brain and extremities, causingfatigue and fogginess.

Ergonomics impact productivity,so if you are lacking in one or moreof these areas, request the properadjustments or equipment. After all,if you’re miserable, sick and tired atwork, the all-important bottom linewill suffer—no reasonable employerwants that.

For people who spend the majorityof their time indoors, balanced lightingis vital for a healthy work atmos-phere. Full-spectrum lighting is thenext best thing to natural sunlight,but fluorescent lighting is still thenorm in most workplaces—where itcontributes to numerous officehealth concerns.

Flickering from fluorescent lightbulbs and computer screens can trig-ger m igraine headaches and eyefatigue; fluorescent lighting can alsoleak radiation, causing drowsinessand irritability.

Full-spectrum lighting is morebalanced, helping to reduce eye-strain, counteract drowsiness andlessen production of the stresshormone cortisol. Full-spectrumlighting even stimulates the forma-tion of vitamin D within the skin

and is used to treat seasonal affectivedisorder (SAD), boosting immunityduring cold months.

Finally—Office Ahhhhh …Lush green plants, personal décor,full-spectrum lighting, soothingscents, comfy ergonomics and otheroffice upgrades can all contribute toa happier, healthier workplace—butequally important are the intangibleupgrades, such as filling your officewith positive energy, a can-do atti-tude and a good sense of humor.

In the end, creating a physical andmental office oasis will take time,effort and some expense—but thinkof how much more healthy and pro-ductive you’ll be if you follow evensome of these ideas! When your 9-to-5office existence is organized andhappy, you’ll easily leave it all behindwhen you’re not at work—andinstead devote your time and energyto family, friends, hobbies and culti-vating the things you love. Aren’tthese the things you’re working forin the first place? !

30 ENERGY TIMES | J u n e 2 0 0 7

Ease Your Aching EyesIf your eyes suffer from all thosehours staring at a screen, try thisrefreshing mini-break: Rub yourpalms together until they’re niceand warm, then place them overyour closed eyes for 30 seconds.Repeat as needed during the day.

ETip

Be Ergonomically Correct

STEP 4:

Brightenyour WorkdaySTEP 5:

16 I ENERGY TIMES • July/August 2010

nter summer, exit protec-tive clothing. As we shedour sweaters and ventureout into the sun, weexpose our skin and eyes

to summer’s deceptively harsh ele-ments—and our bodies to injury as weengage in sports, swimming and otheroutdoor activities. Thankfully, you canprepare for summer’s inevitable sun-burns, scrapes, insect bites and musclepulls by building an all-natural firstaid kit.

Pine ProtectionYour summer kit should include sun-screen, but remember that it’s not acure-all—even the best sunscreen onlyblocks some of the sun’s damagingrays. Nutritional supplements cansupport skin from the inside out tocomplement sunblock. “To preventsunburn, it is important to have opti-mal levels of calcium, magnesiumand vitamin D, as well as essentialfatty acids and antioxidants,” saysSharon Stills, ND of NaturopathicSolutions in Plainview, New York.One example of a protective antioxi-

dant is the French pine bark extractPycnogenol. The sun’s harmful raysunleash damaging molecules calledfree radicals; they also promoteinflammation that results in sunburn.Pycnogenol quenches free radicalsand modulates the body’s inflamma-tory response.In studies Pycnogenol has demon-

strated a capacity for increasing theskin’s sunburn resistance and reduc-ing skin redness after exposure toultraviolet light. In one investigation,Pycnogenol showed an ability to pro-tect mice against a form of skin cancer

known as squamous cell carcinoma(Toxicology and Industrial Health 5-6/09). Pycnogenol has also been foundto accelerate skin healing and reducescar formation, making it helpful forinjuries sustained during rough-and-tumble summer activities.If you do get a sunburn, Laurie

Steelsmith ND, LAc of SteelsmithNatural Health Center in Honolulusuggests using black tea to ease dis-comfort. “Make a few good strongcups of tea. Soak a towel in the tea andapply to the burned skin, or take abath in tea to help alleviate sting,”advises Steelsmith, author of NaturalChoices for Women’s Health (ThreeRivers). “After you no longer have‘heat’ emanating from your skin, applyaloe vera to help to heal and preventscarring.” You should also keep aloevera on hand near the barbecue, whereit can take the sting out of burns.

Internal SunglassesA hat and shades are mandatory sum-mertime protection. But few sun-glasses are able to block all of thesun’s damaging rays. Lutein , anantioxidant nutrient found in foodssuch as dark leafy vegetables, can helpby acting as “internal sunglasses.”Lutein (along with its chemical part-

ner zeaxanthin) has been found tosettle in the eye’s retina and act as afilter that absorbs damaging blue lightfrequencies from the sun. Lutein alsoneutralizes free radicals generated bythe sun’s deep-penetrating UVA rays.These actions are especially impor-

tant as the years go by because sun-induced free radical damage in theretina is linked to age-related maculardegeneration, a condition thataccounts for most cases of blindnessin Americans age 65 and older.Supplementation has been found to

m a k e o v e rMALADY

Natural First AidBe prepared for summertime’s bumps, bites and burns with these remedies.

E

increase lutein concentrations withinthe retina (Current Eye Research 4/10).In a similar manner, lutein helps

protect skin from the sun’s dam-ag ing rays . Resea r che r s havefound that supplemental luteinmig ra te s to the sk in , where i tdiminishes the effects of UV radia-tion, helps to counteract the sun’s“photoaging” effects, such as finelines and wrinkles, and increasesthe skin’s hydration and elasticity.MSM , an organic form of sulfurbest known for its pain-relievinge f f e c t s , a l so he lps keep sk insmooth and supple.

Easing the OuchFor cuts and scrapes, stock your sum-mer first-aid kit with tea tree oil,taken from a plant (Melaleuca alterni-folia) native to the east coast ofAustralia. This broad-spectrum anti-septic can be applied externally tocombat bacterial, viral and fungal

infections. Keep a small bottle handyin your sports bag or beach tote andyou’ll be well prepared for quick treat-ment of minor injuries as well as theathlete’s foot fungus that can lurk inpublic pools and locker rooms.Calendula ointment, taken from

the pot marigold (Calendula offici-nal is) , works to gently c leansewounds; it also helps to preventinfection and minimize scarring.CoQ10 (now avai lable in theform ubiquinol) is best known asan energy supplement but hasbeen found to speed wound healingas wel l (Archives of PharmacalResearch 6/09).Feeling bugged? If you are a magnet

for mosquitoes, you might be lackingin B vitamins . These pests arebelieved to go after people who areB-deficient, so be sure take your Bsdaily to keep bugs at bay. If you do getbit, either calamine lotion or witchhazel solution can ease the itching,

while supplemental quercetin canhelp fight an allergic reaction.For summer sports injuries such as

sprains and strains, reach for brome-lain . A compound derived frompineapple, bromelain is an effectiveanti-inflammatory enzyme thatdecreases pain and swelling. “As asupplement, take 750 milligramsthree times a day on an empty stom-ach,” Stills recommends. “Or, you canjuice the inner core of a pineapple.” AEpsom salt bath with lavenderessential oil, along with measureddoses of homeopathic arnica, willhelp melt away muscle strains andtension. In addition, magnesium andwhite willow bark have well-docu-mented muscle soothing properties.Don’t let the perils of the great out-

doors limit your fun in the sun thissummer. Get back to basics with nat-ural first aid options, and you’ll easilymanage common summertime healthissues.—Patrick Dougherty

July/August 2010 • ENERGY TIMES I 17

12 ENERGY TIMES | October 2007

omething just wasn’t rightwith Victoria. She kept gain-

ing weight, no matter what, andalways felt sluggish and cold. She

would moisturize her dry skin to noavail and was even losing hair—ahighly distressing development forsuch a young woman.

A depressed and draggy Victoriasaw her doctor. He said her blood-work was fine, prescribed an anti-depressant and gave the standarddiet-and-exercise lecture. She felt asif she was slowly losing control ofher health and with it, her mind.

Victoria’s real problem? A thyroidthat wasn’t doing its job.

Hormonal UnderachieverThe thyroid is a small, butterfly-shaped gland located at the baseof the neck. It is integral in makingthe hormones T3 and T4 that regu-late the body’s organ functions andmetabolism; when it malfunctionsthe result is called hypothyroidism, acondition that affects an estimated20 million people in the US.

The chief cause of a sputtering thy-roid is Hashimoto’s disease, in whichantibodies in the blood attack thethyroid. The body responds to theresulting lack of hormones by pro-ducing symptoms such as weightgain, fatigue, hair loss, low immunesystem function, depression and evenhigh cholesterol.

Hashimoto’s isn’t the only cause ofhypothyroidism. An underactive thy-roid can be present at birth, or it canbe caused by some medications andby treatment of hyper thyroidism—anoveractive thyroid. The environmentalso plays a role, according to Mark

Starr, MD, author of HypothyroidismType 2: The Epi demic (New Voice).“Toxins greatly contribute to thyroiddisease, interfering with essential thy-roid hormones and proper nutrientabsorption,” he notes.

As Victoria discovered, a sluggishthyroid isn’t always properly diag-nosed right away. “When patientscomplain of these symptoms to theirphysicians, non-thyroid related drugsare often prescribed—masking theroot of the problem and causinguntreated thyroid disease to worsen,”says Mark Hyman, MD, author of TheUltra Simple Diet (Pocket Books) andUltraMetabolism (Scribner).

Powering UpLocating a practitioner who will takethe time required to make a correctdiagnosis is crucial. “A comprehensivephysical examination is needed andshould include details about stress

level,” says Hyman. “Diet, lifestyle anda complete medical history must alsobe taken into account.” For example,he routinely asks his patients if theirdiet is rich in cold-water fish and ifthey’ve been exposed to heavy met-als. He also tests for sensitivity togluten—a protein in wheat and othergrains—which can affect the thyroid.So if your blood T3/T4 levels are nor-mal but you still suffer from symp-toms, seek out someone who willtreat you, not your lab results.

Another obstacle people withhypothyroid face is finding the treat-ment that works best. As TheodoreFried man, MD, co-author of TheEverything Guide to Thyroid Dis ease(Adams Media) puts it, “There is no‘one drug fits all’ prescription when itcomes to treating hypothyroidism.”While most conventional doctorswill prescribe synthetic hormones,alternative practitioners often use

m a k e o v e rMALADY

Low-Revving MotorWhen your thyroid isn’t working properly, life becomes a chore.

www.energyt imes .com | ENERGY TIMES 13

natural dessicated thyroid hormonereplacement. Another option is colloidaliodine, the mineral from which thebody creates thyroid hormones.Selection of the proper therapy willdepend on your unique circumstances;it’s a fine line to walk because overtreat-ment can cause such adverse effects asnervousness and heart palpitations.

Your practitioner can also help youdevise a thyroid-friendly supplementa-tion plan. “Herbs rich in iodine, includ-ing dulse (red algae), nori (seaweed),kelp and other sea vegetables can boostthyroid function,” says Mary Hardy, MD,medical director of the Cedars-SinaiMedical Center program in IntegrativeMedicine. Homeopathic remediesinclude spongia testa and thyroid 30c,

and adaptogens such as ginseng andrhodiola can help f ight stress . Justremember it’s important to keep a care-ful eye on dosages.

“Adequate zinc is also necessary forproper thyroid function,” says Hardy; hefavors such zinc-rich foods as meat,seafood, and pumpkin and sesameseeds. Many people don’t get enoughselenium, which helps convert the lessactive T4 into active T3. Sources includeBrazil nuts, lamb, garlic and onions, andfish such as halibut, tuna, salmon andsnapper. (Both zinc and selenium areavailable in supplemental form.) Don’tforget vitamin D, which also helps sup-port thyroid function. In addition togetting the proper nutrients, daily exer-cise can help improve energy, stimulatemetabolism and lift mood.

Feeling draggy? Rev up your thyroidand watch your health soar.

—Marissa Candela

A sluggish thyroid is not

always found right away,

leading to unnecessary

drug treatment—while

the underlying

disease worsens.

fitness

A ballerina’s body, with its long, lean muscles, is most envi-able. There’s no question, the strong, yet feminine physique of a dancer issomething almost every woman would like to attain. And according to thelatest trend in fitness – The Bar Method – you don’t have to train for yearsor invest in a tutu to pull off this lovely look.

The Bar Method is based on the technique of German dancer Lotte Berk.After a back injury, she had the idea of combining ballet bar routines withrehabilitative therapy to form a unique exercise system known today as theLotte Berk Method. Lydia Bach brought it to the U.S. and further refinedthe method to make it a single, all encompassing exercise for womenwith the end goal of developing a dancer’s body.

Years later, journalist Burr Leonard entered the picture. She quickly fell inlove with the technique, left her profession and spent a year studying andeventually teaching The Lotte Berk Method. Soon after, she noticed thatsome of her clients’ knees, backs and shoulders were not responding wellto the exercises.

To solve this issue, she sought the help of a physical therapist. Under hisguidance, she gradually reworked and updated the sculpting exercises andthe system as a whole, so that they would target students’ muscles withoutjoint impact. Once mastered, Burr left Lotte Berk which soon disbanded(2005) and introduced her own program named The Bar Method in 2001.Today, there are 25 studio locations open around the country.

72 winter 2009 woodbury

by marissa candela

Transform Your BodySo what is the bar method exactly? In a recent, very full class at The BarMethod studio in Port Washington, the first of its kind on Long Island andone of 25 franchises in the United States to-date, I found out. As luckwould have it, founder Burr Leonard was teaching just for that day, so theenergy was high. The studio was basic; comfortable with carpeted floors,mirrors and ballet bars that flank the class. Socks are worn, along with longpants to allow freedom of movement. After settling in, we began with a seriesof simple leg raises to warm the muscles. The music was comfortablyaudible and its tempo matched our pace. We then worked the upper bodywith free weights, push-ups and stretches using the bar, but all movementswere very concentrated, controlled isolations to ignite a deep muscle burn.This was soothed by ample stretches right after each exercise. Soon into theclass I broke out into a sweat, as did my classmates – this was no easy workout.

Next came challenging exercises for the lower body, most of them per-formed in various standing positions while grasping the bar. As the classprogressed, Burr encouraged the class to dig deeper and push themselvesto maximize effect, manually adjusting students’ positions along the way.After she caught my cheating posture and corrected my hip positioningduring a leg exercise, I immediately felt a more intense pull in my quads.

The workout continued with floor exercises for the abdominals and gluteson comfortable mats and concluded with a relaxing series of back and legstretches with bands to maximize effect. At the class’s culmination mymuscles were shaking, a common effect for newbies.

former Lotte Berk guru goes for gold with The Bar Method

woodbury winter 2009 73

In speaking with Burr following the class she said, “The Bar Method is quite differentfrom working out at a traditional gym, where basically ‘pump and hold’ until themuscle fatigues is the norm. Instead, it offers isometric reps within a structuredroutine that enables you to go deeper. It recharges the muscles and stabilizes thejoints, making them firm and balanced.”

And because it was designed from rehabilitative exercises, clients with knee injuriesand even hip replacements can also try this non-impact, challenging workout. Accord-ing to Burr, those with wrist injuries can modify the exercises to avoid further injury.

Followers of the program also claim self awareness is heightened, remarking thatas you go through the moves you feel your body more deeply. Personally, I can at-test that the next day soreness of unfamiliar muscles affirmed that the workoutdoes go deep, at least on a physical level.

Mollie Mulholland and Michelle Avena Rowe, co-owners of the Long Island fran-chise, are believers and banking on this workout as a fitness movement; not atrend people will bore of. “Although the sequence of the class is the same, varia-tions allow it to remain fresh and interesting. Plus, you can always drive yourselffurther in class,” said Mulholland.

Risa Waltos from Manhasset, who has been taking Bar Method classes three tofour times per week for the past five months, agrees. “It has toned, lengthenedand defined my muscles. After just two weeks, I began to see a difference. Youbegin to push yourself when you get the moves down, which only takes about threeor so classes. I loved that as I went along my ‘inner ballerina’ began to emerge.”

And although cardio enthusiasts may be concerned, students who measuredcalorie burn during class shed between 250-800 calories in a one hour session(also keep in mind that rigorous cardio can also spark your appetite, killing theresults of a workout faster than you can get into first position). This high calorieburn can result in significant weight loss.

So if you’re wondering if The Bar Method is for you, why not take a trial class?While there, it’s hard not to notice the strong, lithe physiques of its avid followers,which may very well inspire you to discover your own inner ballerina! |For information visit www.barmethod.com or call the Port Washington location at 516.767.7560. FounderBurr Leonard will be back in the area this coming February. Don’t miss the opportunity to catch a class with her!

Tired of the treadmill? Not afraid to break a nail while breaking a sweat? Then you may wantto explore Krav Maga, which in Hebrew translates to contact combat. Slowly trickling over from the WestCoast, this form of martial arts has evolved into a popular workout for A-list celebrities like AngelinaJolie and Brad Pitt, Jennifer Garner, Lucy Lui, Jennifer Lopez and Leonardo DiCaprio, just to name a few. The official self-defense system of the Israeli Defense Forces, Krav Maga training employs instinctivemovements, practical combat techniques and real-life scenarios. It is said to be an intense physical and mental workout that builds confidence and esteem while simultaneously shaping the body. And therules are; there are no rules. Basically, this down and dirty, no holds barred method uses any modeavailable for self preservation, which in this unpredictable world may come in handy…Darren Levine,the Chief Instructor of Krav Maga Worldwide based in California, a 6th degree black belt and is one ofthe highest-ranked instructors in the world, shared in a recent interview on the importance of KravMaga for women in particular.

“The main purpose of Krav Maga is self-defense and fitness, so training time is wisely spent on thesecore goals. To be able to defend yourself, you must be fit. The ante is raised when you’re a woman inyour 30’s to 50’s, fighting for your own safety or to protect a loved one.”

One anonymous Krav Maga student got fed up with “feeling mousy,” as her abusive ex-husband ha-rassed her long after their divorce (yes, physical abuse exists on the North Shore, too). She literally tookmatters into her own hands because restraining orders weren’t effective in making her feel secure.Through Krav Maga, she gained the confidence, awareness and the ferocity to defend herself if needed.

But is it as “badass” as it sounds? We found out for ourselves by attending a recent session at KombatMasters of Long Island (KMLI) in Syosset. An unassuming forum of white cinderblock, punching bags,pads and mats, eager Level 1 (beginner) students, a mixture of men and some women and children ofall denominations and ages, paired off and went through a series of self-defense exercises. The vibeand atmosphere were welcoming. Overhead hung a banner that boldly stated, “Refuse to be a victim.”

Enthusiastic instructor Dean Angel first guided pairs through a series of self-defense exercises, such as“choke from the front with a push,” which involved successfully escaping from a strangle hold through a series of fluid movements. The class then circled and took turns with “360 degree defenses,” whereeach was taught to fend off attackers from all angles. Encouraged to shout, each student took turnsbeing the attacker and the victim in the circle. No one flinched if someone fell to the ground, but camaraderie was evident as hands were extended to help them up.

Krav Maga employs hundreds of moves, but fewer than traditional martial arts, so adequate self-de-fense can be learned in a few months of training 2-3 times per week. “Left and right punches,” and“knees to the head and body” were also mastered as participants practiced the moves over and over intheir pairs, sweat and intensity evident on the faces of every student. Each wore loose fitting clothing

fitness

72 spring 2011 woodbury

by marissa candela

Get Fit and Fierce with Krav Maga

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Krav Maga in a NutshellImi Lichtenfeld, now deceased, is the creator of Krav Maga. Essentially, the Krav Maga self-defense fitness programemphasizes strength training to maxi-mize a student’s capacity to cause dam-age to an attacker, as well as to absorbpunishment, endurance so that practi-tioner’s can exert maximum physical effortduring a physical encounter, flexibility toprovide a greater range of motion, powerand speed, and explosiveness to producemaximum effort or strength in a shortamount of time. Devotees and A-Listcelebs have praised the program for itsbenefits, which is said to provide a truemeasure of safety, high level of fitnessand feeling of empowerment all while having fun and remaining free of injuries.

74 spring 2011 woodbury

for freedom of movement but curiously, no telltale belts were adorned even though they are awarded through advancement starting from Level 1 and up.

Siblings Dana and Jane Angel from Jericho started taking Krav Maga classes at KMLI in August of 2010, and havethus far been pleased with the results. Both intermittently commented, “It’s a very good self-defense workout thatbuilds confidence and makes you more assertive.”

They also touted that they’ve become leaner, stronger, more focused and have better overall reflexes, and have participated in KMLI’s Sunday women’s class taught by instructor Amy Morgenstern. Geared toward the fairer sex,the class teaches such things as rape defense, spotting danger signs, how to fend off attacks from behind, escaping from hair pulling, and more.

If you’re interested in starting a serious Krav Maga program, be aware that there are questionable, watered downhybrids of Krav Maga being offered in some locations on Long Island. Be sure to inquire as to whether your instruc-tor is fully trained and/or certified.

And as far being a booty-kicking (and shaping) workout, Michael Blitz, Chief Instructor at KMLI and Long Island’sonly Krav Maga black belt, commented, “There’s intense fitness in every class because we stress cardio forlongevity in fighting. The bursting moves provide torch calories, so if you stick with it, there’s no way you can’t lose weight and define your muscles.”

But it does seem pretty intense, so injury may be of concern to some. However, Blitz was adamant on this topic andstated, “Since the inception of KMLI in 2001, I’ve only had two isolated incidents that were cause for real concern.”

And if you’re looking for the formalities and philosophical peace and love ideals that often come with traditionalmartial arts programs, Krav Maga may not be for you.

Shihan John Busto, a 6th Degree Black Belt and founder of Busto's Martial Arts in Plainview commented, “KravMaga incorporates the basic movements of most martial art forms at a continuous repetition. Although, it can be a tough workout it does not offer the mental and spiritual benefits of a traditional martial arts program. I believethat a traditional program offers so much more, as it incorporates physical strength with skills to build self-esteemand develop discipline and focus.”

So why not channel your inner Xena while learning self-defense and getting fit? For a unique and stimulating work-out, try a Krav Maga class. Whether you’d like to prepare for unwanted encounters, stressful mornings, or evenextra demanding days with the kids, it just may give you that extra boost of confidence in every aspect of your life. Imi Lichtenfeld, the Grandmaster of Krav Maga would say, “The purpose of Krav Maga is so that one may walk in peace.” |

For more information about Krav Maga, visit www.kravmaga.com. For information about Krav Maga of Long Island, visit www.kmli.com.

Single gals, take note: The clientele at KMLI is 70% male. In addition to a few pro athletes and high caliber lawenforcement agents, a numberof doctors and surgeons alsoattend Krav Maga classes torelieve stress, get in shape and learn self-defense. As itgains popularity, female membership is sure to rise.

fitness

78 summer 2008 woodbury

Perhaps shaking up your fitnessroutine isn’t enough? Rather, youwant it to get down and give youtwenty. If you have a yen for cam-ouflage, Marine trainers (yes, thereal deal) and aren’t overly con-cerned about breaking a nail,Pure Power Boot Camp is worthexploration. The recent base tohit Jericho, NY – a sister facility toManhattan’s flagship facility inthe Flatiron District – is run byGreat Neck native, former WallStreet employee and division oneathlete, Lauren Brenner.

This recreated indoor battlefield is Long Island’s first obstacle confi-dence course based on the same configuration as the U.S. Military baseat Fort Knox. Its intense regimen stems from the training of our elitearmed forces, with exciting and challenging obstacles built to enhanceboth physical skills and emotional strength. And it’s a commitment –the program consists of a six week “Tour of Duty” that requires yourparticipation four days per week for one hour each day.

You’ll be greeted as “Private (‘Candela’ in my case)” by staff as well asa life-sized statue of a screaming marine with machine gun in-hand. Theenvironment echoes the military theme with walls covered in green net-ting, army tent changing rooms and students decked out in military garbwith camouflage pants and dog tags (but rest assured, owner Brennerstayed in touch with her feminine side – the facility has a lovely bath-room). While this may sound like somewhat of a gimmick, Pure PowerBoot Camp offers one tough, hour-long workout.

At the onset, you’ll undergo a professional evaluation to gage your abil-ity. In class, students of all shapes, sizes and abilities are divided intogroups according to level and are paired with a specific trainer.Throughout the workout, members of the platoon are led through andunder the cargo net, low-barbed-wire crawl, hurdles, monkey-bars, ropeswing, walls that must be scaled and a variety of other objects. They arealso taken through a series of level-appropriate calisthenics, such aspushups, jumping jacks, kickboxing and sit-ups. Participants also jog

around the perimeter of the obstacle course carrying sandbags, weightbars or ammo cans filled with dirt. All the while, the platoon is beingpositively encouraged, assisted and led safely around the course. (Sidenote: If you’re running around the track Brenner may chase you, soyou’d better move at a good pace.).

Sweaty, spent groups of students join together at the end, intertwinearms and are instructed to shout one of the “11 principles of leader-ship” while they do simultaneous sit-ups. According to Brenner, theseprinciples emphasize value and leadership and are designed to teachresponsibility to yourself and others. But beware, while bleary withsweat and fatigue you just may forget your assigned principle and if youdo, the entire group will have to do 25 more crunches.

If this regimen sounds like it might be too much, consider this. Brennerclaims, “PPBC is probably the toughest workout out there, but we have a 94%return rate, so obviously our clients are enjoying themselves and gettingresults. Plus, our group works as a team – it’s all very entertaining, per-sonable, positive and supportive. And it’s certainly never monotonous.”

Clients Joy Sheinberg and Shari Miller of Jericho agree: “This is by farthe most fun you can have working out. We’ve been coming here sinceit opened, no one has ever dropped” March on, seasoned soldiers…

Ready for Boot Camp?

Fitness Trendor Way of Life?

You Decide.by marissa candela

Fitness is a way of life for some and a struggle for many. Let’s face it, finding the timeand staying motivated can be a challenge. We all tire of the same regimens, especiallyafter we meet the challenges of a workout.

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Look out dumbbells, kettlebells are making resurgence. These curious-looking,old-world weights – picture a cast-iron cannonball with a U-shapedhandle – are among the new wave craze to hit the fitness scene. Kettlebellsdate back to the early 20th century and are currently being touted to improvestrength, stamina and flexibility, whatever the user’s level of fitness.

Pioneering fitness organization KettleBell Concepts based in NYC has trained over 1200 instruc-tors globally, resulting in only a smattering of group exercise classes with more emphasis on manypersonal trainers using kettlebells as a tool with their one-on-one clients. On Long Island, Equinoxin Woodbury, is among the first to rollout the new technique.

The kettlebell is a relatively simple piece of equipment, varying in weight from 10-35 lbs., and isthought effective because of its unique shape and handle. As compared to dumbbells, the massis down low and in the center of the palm (like a shopping bag), so they are thought to be “truer”to real life.

According to KettleBell Concepts founder David Ganulin, “The workout incorporates a full comple-ment of cardiovascular, resistance and weight control benefits. The weights are lifted away fromthe body using natural momentum, providing a low impact, total body workout, usually under anhour. Kettlebell lifting is known as “functional fitness, and although these buzz words are thrownaround very casually these days, kettlebell lifting certainly does meet those criteria,” says Ganulin.“The very shape of the kettlebell truly mimics the activities of daily living and will help improve suchactivities, such as lifting your kids off the floor or picking up a suitcase.”

Why is movement enhancement important? Group Fitness Manager Kristen Gagne of Equinox inWoodbury and Senior Instructor in the Group Exercise program for KettleBell Concepts comments,“As we age, we lose mobility and strength goes by the wayside, so if you can’t move, what’s thepoint? We never want to lose mobility, and kettlebells help keep us in motion while promoting flex-

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ibility and endurance.” Training through movement also prevents muscles fromadapting, a bonus that keeps you challenged along the way.

Gagne continues, “During classes, we emulate movements that are true to lifeusing the kettlebell, doing a lot of dynamic swings through a great range ofmotion, performing exercises such as the ‘gun sling’ and the ‘suitcase squat.’This motivates a lot of members, who find these exercises very useful. And evenif you’re limited on time, kettlebells offer an intense workout, enabling you totorch up to 500 calories in one 30-minute class, giving you the best bang foryour buck.”

Client, registered dietician and Certified Dietetic Nutritionist from Roslyn, LoriPinchasick has been privately training with Gagne and says, “I have been usingkettlebells for about one year. During that time I have seen an overall loss ofbody fat and improvement in my overall functional strength. I felt I was able toski better this winter. I am able to workout longer, harder and have fewer injuries.

For those experienced in core training, such as dance, yoga and Pilates, kettle-bells may bring a dynamic new dimension in capability and injury prevention.With mass constantly in motion, kettlebell enthusiasts do tend to develop long,lean dancer-like muscles as well as a distinct improvement in flexibility, strengthand balance.

Kettlebells are said to be good for all ages, great for athletes and for fitnessenthusiasts who want to take things up a notch. They are indeed totally uniqueand different from any other piece of equipment in the gym.

According to Ganulin, be sure that theindividual training you with kettlebellsholds an accreditation from a majorcertifying body such as AFAA, ACE,NSCA, NASM, NCSF, or ACSM and isa current practicing fitness professional.There are other kettlebell organizationswho are merely “certifying” non-fitnessprofessionals in the modality. It is imperativethat those who are teaching it have – at thebare minimum – a base level certification,keep up with their continuing educationrequirements, and work with clients/students on a consistent basis.

or Way of Life?

Used with permission. KettleBell Concepts, Inc.

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82 summer 2008 woodbury

High-Tech Training with VERTWhen you enter the VERT (Velocity Enhanced Resistance Training) Peak Fitness Center in Jericho, you can’thelp but feel the high-tech vibe. Computers and sleek, streamlined equipment flank the walls where advancedcardio machines are set as a seperate unit in a designated area. It’s open, airy and gets down to the businessof client needs following a complimentary full fitness assessment.

At VERT, training operates in two ways. First, clients strength train 2-3 times per week on hydraulic machines,a relatively new fitness technology. These sessions are by appointment only and scheduled in varied groups of1–4 with one trainer, and up to 8 with 2 certified trainers. VERT's specialized equipment provides bi-directionalresistance, meaning weight is lifted in both directions using groups of muscles rather than isolating one musclegroup. These push and pull movements are believed to emulate how we use our bodies in real life (again,functional fitness).

Athletes such as golfers and tennis players tend to frequent VERT, as the program is said to enhance speed,agility and overall performance power. Bi-directional resistance training is also thought to all but eliminate postexercise muscle soreness since there is no pressure on the joints or tearing of the muscle.

North Shore resident Richard Gertler went to VERT to increase his athletic performance. He says, “After about6 months, my body age was determined to be age 38 (I am 48), I lost 2 inches off my waist, gained 8 poundsof muscle, and brought my body fat down to 11%. I was so impressed with VERT that I convinced my son,Sam, age 13 to join. His athletic abilities and confidence have been enhanced tremendously.”

Weight loss is another benefit as VERT touts several success stories. Client Stacy Stevens says, “I havesignificantly increased my cardio and strength, lost 68 lbs. and I am having so much fun.”

Client progress is measured every few months by what’s called a Body Age Analysis. It determines your ageaccording to your fitness level, not years. Clients also set “Smart Goals” every 12 weeks. If they follow the program,results are guaranteed or their money back. A certified nutritionist and physical therapist are also on staff.

As clients lift during training, the computer monitors progress and performance during each exercise, whichcan be quite motivating. VERT trainers can also program the equipment to provide all kinds of sets: a tradi-tional set of repetitions; a resistance set that provides more bi-directional resistance; a timed set where clientsperform as many repetitions as possible in a short time period; and/or a work set which measures wattage andrequires you to do complete repetitions.

And there’s never standing around in workout groups. For the short intervals of time between sets on the VERTequipment, trainers have clients doing agility drills, balance, and strength and core exercises. The program ischanged so that every session varies, preventing it from getting stale.

The next mode of training at VERT is on bi-directional iso-strength and cardio SciFit machines, such as a bikeor elliptical machine that moves both forwards and backwards, 1-2 times per week. Clients each receive a keywhich identifies them to the machines and get a printed, customized program prior to their workout. They thenreceive comparative results, telling them how many calories were burned, how their performancemeasured up to their personal best, etc. SciFit routines and equipment are also rotated and modified on amonth-to-month basis.

So if high–tech training sounds intriguing, a complimentary VERT session will allow you to experience it first-hand.

There you have it – three new distinct workout trends that may very well breathe life into any stale fitnessroutine. To make the best possible choice, why not observe or sample a class or ask to speak with some-one in the program? Remember to consider your personality, fitness goals and the type of workout you

believe will give you motivation. Whatever you decide, fitness should be fun, challenging and give you theresults for which you personally strive. |

FitnessTrendor Way

of Life?