Fitness Week 3 - Getting Serious About Staying Healthy

By Kia Edwards

As a trainer who mainly focuses on in-home exercise, I can tell you that a gym is not necessary to keep fit. A few pieces of basic equipment and a small space can help you achieve or maintain a healthy fitness level. This month, I’ll give you weekly exercise plans to help you reach your goals without having to go to the gym. They are simple, yet effective and can be done by nearly everybody.  Each workout should start with a short warm-up to get your muscles ready and end with a quick stretch.  

If you’re just starting, don’t worry!  It’s not too late to join.  Additionally, if you found weeks 1 and 2 to be particularly challenging, you can repeat one of them this week in order to continue building necessary strength.  The workouts will become more challenging throughout the month.  Should you have any questions, please contact me at  HYPERLINK “mailto:kia@lafortesse.com”Kia@LaFortesse.com and I will respond as quickly as possible.  Good luck!  

What you’ll need: 

Dumb bells: 10-15lbs or Resistance Bands 

An exercise mat, preferably one with good padding to protect your back

Good sneakers 

Optional pieces: 

Exercise ball

Medicine Ball (8-12lbs typically work well)

Jump rope 

Monday: Lower Body Interval Training

First: light warm up and stretch 

Jump rope: 50 to 75 reps

Lunges with dumbbell: 15-20

Calf Raises: 25

Jump rope: 50 to 75 reps

Squats (dumb bells optional): 20-25

Standing Leg Raises

Jump Rope: 50 to 75 reps

Hip Raises: 20-25

Lying side leg raises

Repeat 1x

Tuesday:

Cardio: 30-45 minutes of your favorite cardio exercise 

Wednesday: Rest and Stretch

Thursday: Interval Cardio

30min alternating between moderate to high intensity cardio and low intensity cardio

For example: jogging with a mixture of moderate running 

Friday: Upper Body 

Bicep Curls: 15

Lateral raises: 15

Front Raises: 15

Push-Ups (or beginner push-ups if necessary): 15 

Plank: 45 second hold

Jump rope: 75-100 reps

Weighted sit-ups (use your medicine ball): 25

Leg Raises: 20

Bicycle crunches: 25 

Repeat 1x

Saturday: Cardio with some resistance training 

Resistance

Squats: 25

1min squat hold against the wall

Push-ups: 15  

Overhead Presses: 15 each

20 minutes of light cardio

Sunday: Rest and Stretch 

Great job!

Kia Edwards is a certified personal trainer and nutrition specialist who lives in New York City. She studied French and Economics at Colgate University, spent 15 years as a high-level competitive gymnast and 6 years as a gymnastics coach.  Her business, La Fortesse At Home Fitness Training, helps clients get healthy with simple at home exercises and nutrition counseling. www.LaFortesse.com    

Theater Review - ''Singin' in the Rain"

THEATER REVIEW

“Singin’ in the Rain”

Produced by: The Gateway Performing Arts Center of Suffolk County

Reviewed by: Jeb Ladouceur

Jeremy Benton (Don Lockwood). Photo by Jeff BellanteWhen Jeremy Benton, Shannon O’Bryan, and John Scacchetti signed on for the key roles in this slickest of Long Island stage shows, they had to know the size of the shoes they’d be asked to fill. Indeed, the 1952 motion picture “Singin’ in the Rain” starring Gene Kelly, Debbie Reynolds, and Donald O’Connor was voted the best film musical of all time by the American Film Institute. Happily, the trio was not intimidated, and the upshot is that we Islanders are being treated to a solid gold smash musical thru August 10^th. The venue is the South Shore’s magnificent Patchogue Theater.

The Justifiably famed Gateway Playhouse isn’t the first organization to stage Betty Comden and Adolph Green’s classic film—that distinction was earned by the London Palladium in 1983, after which the show was snatched-up by Broadway in 1985 and performed more than 400 times at the Gershwin Theater. Though “Singin’s” year-long run was modest, critics loved the play and it has since garnered nine international award nominations, including a couple of Tony nods.

But it was the movie that really won the hearts of the theater-going public. Accordingly The Gateway, under director Rick Conant and choreographer Kelli Barclay, has wisely chosen to follow Hollywood’s version of the show, and the result is a smooth-as-silk offering that will be talked about in entertainment circles for a long time to come.

Of course, the prime contributors to this landmark production are the three multi-talented stars, Benton, O’Bryan, and Scacchetti (who play Don Lockwood, Kathy Selden, and Cosmo Brown respectively). All act, sing, and dance with equal excellence. One wonders how they manage to inject so much flair, grace, and stamina into every song they interpret. Here it should be said that the show-stopping number they perform together, “Good Mornin’,” is alone worth the price of admission.

But there are eighteen other tunes in this amazingly lyrical show, and every one (even the not to be taken seriously parody,“Would You?”) feels tailor-made to the Comden-Green story. Notable among the ballads are the three “You” pieces, “You Stepped Out of a Dream”, “You Are My Lucky Star”, and “You Were Meant for Me.” (Purists might insist on adding the charming “All I do is Dream of You.” Good enough.)

While every musical comedy seems to have a double-jointed, double-taking freewheeler, very few can boast the inclusion of an honest-to-God clown like John Scacchetti. The young actor is perfectly cast as leading man Don Lockwood’s sidekick,Cosmo Brown. When Scacchetti is finished with his “Make ‘Em Laugh” routine (falling over a sofa, taking repeated smacks by men carrying a board, running through a brick wall—among other misadventures) you’ll find yourself gasping for air. The guy’s endurance is incredible! What’s more he’s singing on key and doesn’t miss a dance step the whole time.

Scacchetti’s female counterpart is the comedic “Lina Lamont”, played by stage-savvy Gretchen Bieber. Her screeching voice (like fingernails scraping a blackboard) provides the play’s theme. Without the ingénue’s unique ability to affect the ‘dumb blonde’ mystique while looking like a million bucks, the show would never work.

As for the other players in this Gateway winner—I didn’t see a clinker in the 20-person ensemble on Press Night. They were precise, charmingly costumed, and obviously having great fun as they romped across a wonderfully adaptable, beautifully lit set—which does get rained on, as a matter of fact!

Award-winning Smithtown author Jeb Ladouceur has published seven novels. His theater reviews appear in dozens of L. I. newspapers. In Ladouceur’s next thriller, “The Dealer” due this summer, Israeli extortionists threaten to destroy Hoover Dam demolishing the Las Vegas Strip - if casino operators don’t pay millions.

Are You A Grandparent Responsible For Grandchildren? "Parenting The Second Time Around" Offered By Cornell

Free Program Aimed at Helping Suffolk Grandparents Raising Grandchildren

Outside of the five boroughs of New York City, Suffolk County has the greatest number of grandparents responsible for their grandchildren in New York State.

With a grant of $60,000 awarded by Pritchard Charitable Trust, the Family Health and Wellness program at Cornell Cooperative Extension will provide assistance to grandparents and other relative caregivers through “Parenting the Second Time Around” (PASTA), Cornell University’s award winning curriculum for grandparents raising grandchildren.

The free workshops will be held at the Middle County Library in Selden on Wednesdays, July 24 through September 11 from 6pm-8:30pm. A light dinner and child care will be provided. To register for the workshops, call 727-7850, ext. 340 or abl98@cornell.edu. 

 According to the 2010 U.S. Census 29,591 children live in grandparent-headed households in Suffolk County. These caregivers have specific needs as they struggle to raise grandchildren in an era very different from the years when they raised their own children. 

As part of PASTA, grandparents will be offered support, advice, workshops, and as the program winds down, reunions with other participants and mentoring. 

• It Wasn’t Supposed To Be Like This—acknowledges the ambivalent feelings accompanying changing roles as grandparents assume parenting responsibilities and children adjust to new living arrangements
• Getting to Know You—helps them feel more confident, comfortable and informed about the community resources available to them and provides an overview of child development
• Rebuilding a Family—provides a forum for discussion about sensitive issues, practice of effective communication skills and information about mental health resources
• Discipline is Not a Dirty Word, But it May Look Different Today—offers information and practical tips about authoritative (loving but firm) discipline
• Legal Concerns of Relatives Raising Children—provides an overview of possible legal issues including custody, visitation and child support that are common in relative care situations
• Standing up for Grandparent’s/Grandchildren’s Rights—encourages caregivers to see themselves as advocates for their grandchildren particularly in accessing legal, medical, social and educational services
• Grandparents and Teens Living Together—reviews key points about adolescent development in order to establish expectations for teen behaviors and explore changing relationships within the family
• Living With Teens Can Be Challenging—introduces indicators of high risk adolescent behavior and discusses strategies and resources to help caregivers keep teen children safe

For additional information on PASTA, contact Dinah Torres Castro at 727-7850, ext. 351.

Cornell Cooperative Extension of Suffolk County is a non-profit educational agency dedicated to strengthening families and communities, enhancing and protecting the environment, promoting sustainable agriculture, and fostering countywide economic development.  Affiliated with Cornell University, and funded in part by Suffolk County government, Cornell Cooperative Extension of Suffolk County is part of the state and national extension system that includes the land-grant universities and the U.S. Department of Agriculture. CCE’s sites and program areas include Agriculture, Marine, 4-H Youth Development, Family Health and Wellness, Suffolk County Farm and Education Center and Suffolk County Peconic Dunes Camp.                                                      

Young And Looking For Something To Do? Week Of July 28 - August 3

By Cristen Feeney

July 28-August 3

As much as we may try to forget, we’re in August already. If you haven’t done much to embrace your fun-loving side this summer, there’s not much time left! Try some these activities around Smithtown this week to help you feel as if you’ve had a productive summer.

July 28 in Stony Brook Village Center, the “Save A Pet Dog” Showcase is happening. You can help give loving homes to dogs that are in need of a family. All dogs are abandoned or homeless. Adopting a dog is a summer event that will make you feel good about doing something for a pet in need, and will always give you something to do for years to come.

Have you ever wanted to see a psychic or a medium, but the cost is too high? On July 28 at the Summerland Church of Light in Hauppauge, you can get a 15 minute reading for  just $20. To make sure you have a spot at the event, you can email  HYPERLINK “mailto:info@summerlandchurchoflight.com” info@summerlandchurchoflight.com

 From July 29-August 2, American Jiu Jitsu in St. James is hosting their Self Defense Summer Camp. If you or your child is between the ages of 7 and 14,you register for a week of fun. Jiu Jitsu is a way to get some energy out, while doing something that is good for your body, and may be helpful to you in the future.

On July 30, the Smithtown Youth Bureau is continuing with their Safe Summer Nights program at Hoyt Farm. If you have a child that is of middle school or high school age, encourage them to participate in this drug and alcohol free night of fun! It is a supervised way for kids to have fun with their friends while you can ensure that they are safe from harm. It is also a way for high school juniors and seniors to volunteer to get involved in their community, and receive community service credits.

July 31 is a great day to start a new exercise routine. You will have another month of the summer to keep it up so that when the fall starts up, you are in great shape for those days of apple and pumpkin picking. Yoga is a great way to get in shape without having to run outside in the summer heat. YogaFlex in Commack is one of the few Yoga Studios that will allow you to pay per class. It is just $20 per class, and they have a variety of classes for beginners and old-timers alike. Fore more information, visit  HYPERLINK “http://www.yogaflexny.com/” http://www.yogaflexny.com/

On August 1st, Gold Medal Gymnastics Center in Smithtown is open for new member registration! The first 100 students to sign up will receive a free month at the gym and a free gift with their membership. For more information on how to sign your child up, visit  HYPERLINK “http://gmgc.com/contact/gold-medal-smithtown/” http://gmgc.com/contact/gold-medal-smithtown/

If you’re looking for something fun to do with the family on Friday, August 2nd, you can head out to Sayville for the Summerfest. There are carnival games and rides, crafts, live music and a lot more. It is fun for everyone in the family and there is something for everyone to enjoy— even the adults, including cooking demonstrations and car shows.

 On Saturday August 3, at 8PM, jazz-cabaret vocalist, Jane Monheit is putting on a concert at CM Performing Arts Center in Oakdale. It is a great opportunity to expand your taste in music without having to go very far. The tickets are $45, whereas if you were to go into the city to see a similar show, you would most-likely pay upwards of $100. It will be a fun night of great music. For more information, you can email  HYPERLINK “mailto:info@cmpac.org” info@cmpac.org.

On August 3 Kings Park Fire Department is hosting a huge Concert in the Park. There will be events taking place all day. The Fire Department is celebrating its anniversary. If you are looking for something to do check out this KPFD Facebook.

There is no reason to stay inside this summer. Get out and have some fun with the great events near Smithtown.

Commack North Little League Makes It Into Semi - Finals

Commack North Little League Team: Thomas Andrews, Christian Baggetta, Brendan Cooke, Nick DeCicco, Dylan Ende, Mike Gallo, Elias Gonzalez, Dean Gregory, Andrew Hancock, Michael Martin, Paul McDonough, Jack Pihlkar and Drew Silverman. The manager is Doug Silverman and the coaches are Mike Ende, Andy Gregory and Bob Pihlkar.

Commack North Little League came up short in their 18-11 loss to Pennsylvania. It wasn’t for the lack of effort on their part. The boys never gave up. The team that “Never said die” played their hardest until the very last out! 

“Never say die” may be the Commack North Little League team mantra. After losing their first game in the Intermediate 50/70 Little League World Series competition on Friday to Yonkers, 17-9, the team went on to beat state champion teams from Delaware (14-4); New Hampshire (7-6); and Connecticut( 8-7). In the New Hampshire game, Commack was losing by a run and was down to their last strike with 2 outs and no one on base, when the team rallied, getting an infield hit, a walk and a double to win the game. In the game against Connecticut, Commack was behind 7-0 in the 3rd inning and came back to win 8-7.

After the game against Connecticut, Manager Doug Silverman spoke with two umpires who said this about the Commack team: “That was the best game I have been part of in this tournament. The Commack Boys never say die. It is wonderful to watch” and another said, “Your team has a spirit that none other has in this tournament”.

“I think that these quotes best define our team. They never give up and never lose hope. They keep on fighting when other teams would quit. Our motto all season long has been “13 for 1”, which refers to 13 players playing for one goal and 13 players playing for each other” said Coach Mike Ende.

According to Coach Ende the coaches and players take a lot of pride in the team’s effort and accomplishments.”One of the best things about all of this is that me, our manager, Doug Silverman, and one of our other coaches, Bob Pihlkar, all grew up in Commack and played in Commack North Little League, so there is a tremendous sense of community and history with us and this team.” Coach Ende.

Commack North Little League was selected as a regional host site for the first-ever Intermediate 50/70 Little League World Series;  hosting the Eastern Regional Tournament at Cedar Road (which started July 19th and ends July 25th). The new Intermediate 50/70 division was created by Little League International (www.littleleague.org) to bridge the gap for 11-13 year old players who would be moving from the traditional little league field dimensions (46 foot mound, 60 foot bases) to the much larger, full size field (60 foot mound, 90 foot bases).

The tournament consists of 10 teams:

Commack North Little League (representing New York District 34) Hillcrest Lakers (Yonkers, NY - New York state champions) New Hampshire, Maryland, Delaware, Connecticut, Pennsylvania, Rhode Island, Massachusetts and New Jersey.

The 10 teams were divided into 2 - 5-team brackets, and the first round of play consisted of a 4 game round-robin playing all the teams in your bracket. Commack North Little League went 3-1 in this round robin, ending up in a 3-way tie for 1st place in its bracket with Yonkers and Delaware. Commack beat out Delaware due to a tie-breaker procedure, and will now play in the semi-finals.

The winner of this tournament goes on to play in the Little League World Series (Intermediate 50/70 division) in Livermore, CA next week.

Commack will play at the Cedar Road Ball Field Wednesday at 11am. Good luck Commack!