bronx

0724BEWellFitnessRowing_2023-07-24-09-49-53

And today we are rowing our way to better health. Yeah. And by the way, rowing is great because it's low impact. But as I found out, low impact doesn't always mean easy. Jordan. I'm used to this type of rowing out on a lake somewhere. But today we're gonna simulate that and this class you guys have set up. So why is this a good way to work out? So, first of all, it's low impact. It's really, really good on your joints. It is working 86% of your muscles. Ok. So it's also strength training and cardio all in one class and you, I just get on and start rolling. But you said we have to measure something first. What do we do? Yeah. You wanna measure the foot, your foot on top of this strap? Yeah. Now you always wanna make sure the top of your foot hits the top of this ridge board. So, yeah, so you wanna pull it down, just one, set your foot on top of it one more time. So you're right there now, just slide your feet in and you wanna make sure, yeah. How tight should this strap be so really tight size you can get it. So you just pull it nice. And there you go at the ball right at the whites part of your foot. Yeah. Grab onto your handlebar. Right. Here we go. Now, sit up nice and tall. Good. Yeah. Hinch forward. Hin forward. Activate your core. Yeah. Micro bend your elbows now, scoot your seat in just about. Yeah. Right. There your heels might raise. There you go. Shoulders are down, back is engaged. Yes. Next we're going to the drive. Press back with the legs. I'm tired. Back stretch. Now, next is tricky arms first. Yeah. Core. Then the legs. Yeah. I usually do it with the whole body at the same. Yeah. Yeah. That's where you lose that and then, yeah, exactly. Big push. I also see some people putting their elbows up here. That's wrong. Elbows down here all the way down your back. Yeah. There you go. Arms, core legs. Yeah. Big push back. Arms, core legs. Yeah. Good. Yeah. Yeah. Yeah. I think I got it. Exactly. Exactly. Now, use your core more. Take it slower on the wind. Yeah. Yeah. Not about being fast. Yes. Yeah. So it's so the harder you press of the legs, the slower you take that recovery, the more resistance you're gonna get. That's the strength part, right? Strength training part. Yeah. Yeah. How fast you would be going when we're doing this? So, we're gonna row at different stroke rates. In class. So I cue that number. That's that bottom left number you see there? Ok. So I, that number and sometimes you're going really fast for cardio. Sometimes you're taking it slow for that strength. Got you. Yeah. How long should we do this? Um, depending on the song, you know, we're on it sometimes for 10 minutes. Sometimes for five, then we hop off on the, on the floor, sometimes. Sometimes we're on it for 14 minutes. 17 minutes. Yeah. What would you say are some of the benefits of rowing? So, like I said, it's gonna work 86% of your muscles. All right, it's good on your joints. Low impact. You're gonna get a little cardio blast and strength training as well as it's gonna improve your heart health. Aaron's gonna build your muscles. Now, is this just as effective as doing it in the water? Yeah. Yeah. Even in the class. Yeah, it's gonna mimic the actual sport. Yeah. What would you say is one of the main things you see people doing wrong, um, taking the recovery way too fast, so not taking it very slow to create resistance, taking control. You lose that core activation. Yes, because I'm usually just going fast, fast, fast. But yeah, I, I try to slow it down on the return. That was a work out. Let me tell you a lot worse than I thought it was gonna be. But it was interesting. It was fun.

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There are lots of exercises you can do at home or at the gym with no equipment at all.

New Jersey

NJ Weather Stories

Weather stories

NJ | Weather

NJFORECAST

We often see people just like filming with their phones. Well, now you don't need to, right, because we can just go to theaters and get a do over. Now, we're talking of weather and we're noticing that, you know, temperatures are going to feel relatively mild once again for today, Newark, 51 degrees and notice our weather icons here. So we start off more sunshine than not. But that of course changes heading into the afternoon time frame, the clouds will build, collect and linger with us and approximately nine o'clock at night, that's when things get better also with our skies. So it's a sunny morning, cloudy afternoon tomorrow. We are expecting temperatures to take a bigger tumble and subfreezing mornings are also going to be back into place. So we need all the layers for the days ahead. Now, for today, I think you just need your sunglasses because of that sunny start. But another weekend and a possible signal for a stronger storm system ushers in by Sunday that we're tracking here at a weather center. So 44 as you're heading out the door to the school bus and then towards the afternoon, the mild temperatures will be persistent once again for a 2nd and 3rd day across our state. Now, the active winds will also be filled in some drier conditions and they will continue to swivel towards the north. And that's what's also going to help the colder air mass and just airflow also encompass the entire tri state. It's nice and quiet. Right now, our satellite and radar hasn't much to detail. And as we walk you through the morning, the forties heading back into the fifties. As we progress into the afternoon, the clouds thicken, stay and linger with us. We have this 10 day coming up.

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Weather

Brooklyn

BK | Weather

BKFORECAST

To today's weather. What are we shaping up to have on tap? Is it warm? Is it going to be, it's going to be warmer? And with El Nino getting stronger into this winter, we were mentioning that winter weather ready special. We're going to have more details on how it will affect our winter. But before we get to that, we're talking about a temperature roller coaster. Of course, we love the cyclone, especially during the summer, not quite summer temperatures. In fact, we're going the wrong way. We are getting a whole lot colder by midweek, only thirties for highs and it also could come with a couple of snowflakes mixed in. So let's take a look at our latest feature cast tomorrow morning quite a bit colder. Look at those thirties from flatlands down towards Bensonhurst, taking Bay Parkway down, let's say towards uh Bay Ridge, it's going to be only about 38 degrees, not much warming up because the clouds will be moving in into the afternoon. We're going to temperatures mostly in the middle of forties. That's it. So back to reality here, back to December feel forties basically all afternoon long. So it's going to be colder. You definitely want to bundle up out there into the afternoon and evening, then into Wednesday. Similar story colder even in fact, barely getting to 40 here across our borough, Futurecast does not quite show those snowflakes overhead a little bit better of a chance. In fact, heading into Thursday again, a lot of messy weather, a lot of disorganized area of low pressure, not necessarily going to give us rain on Wednesday, but take a look at Thursday clipper system could bring a couple of snowflakes, which is why I have that one little snowflake there on the 10 day forecast. But as we head into the 10 day forecast, bigger storm system likely though by next Sunday. All right, Alan.

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Westchester

WC | Weather

HVFORECAST

And maybe you just have some hopes for this week specifically in the weather world that it's drier, maybe a bit warmer. Will any of those hopes come through? My wish they would just be to skip right to spring and into summer. We can't do that though. But yes, you know what? It's not a bad week to, we just have a couple of chillier days by midweek, but overall not looking bad at all. As we continue into this month of December, it's still dark and early outside right now, sunrise a few minutes after seven o'clock this morning. So still got a little less than two hours before that sky really starts to brighten up and there will be some breaks of sun early on. Temperatures are actually fine this time of day for this time of the year. 51 in Yonkers to 39 at West Point in Newburgh, 37 in Middletown. So it's a little bit more chilly in orange. Putnam Duchess in Ulster counties right now, live to the radar comple completely quiet right now after a bit of a soggy day yesterday. Now there are some showers around to our north and West can't completely rule out a Sprinkle in spots through the day today, but most of the day is fine. What we'll notice are more breaks of sun this morning and then clouds will be on the increase into the afternoon. Temperatures will top out close to around 50 or so. You can see a few sprinkles popping up. If anything, especially north of 84 there is a slight chance for a spotty Sprinkle, but most of the day will be fine this evening. And overnight tonight, clearing out for a time after midnight and then we'll do this all over again where we start off with sunshine tomorrow morning, we have more clouds increasing into tomorrow afternoon, but tomorrow will be another dry day. So in terms of what to wear today, have the jacket early this morning, the afternoon, still cool, but near 50 degrees. Actually, a couple of degrees above average for this time of the year and have the sunglasses for the start of the day. You really don't need them by the afternoon with mostly cloudy skies partial clearing overnight tonight, eventually partly cloudy. After midnight, it will be a cold feel mid thirties, but a little bit of a breeze still lingers out of the west northwest. That's a colder wind so it can feel like the upper twenties to about 30 or so into early tomorrow morning. Tomorrow's highs will be chillier, lower forties, increasing clouds after early morning sun near 40 for Wednesday and Thursday as well. By Friday, temperatures come up a bit upper forties and low fifties into the weekend. Saturday, the drier half of the weekend, we could again be looking at a situation where Sunday is a little bit wet and then right back to dry weather with highs in the upper forties for next Monday through Wednesday.

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Long Island

LI | Weather

LIFORECAST

Saw all the holiday festivities happening over the weekend. It's nice to see Long Islanders still come out even though the weather wasn't so far. Absolutely. You know, it's tough when they cancel the thing, you're in the mood and then you got to move it to another weekend. I want the trees lit. Now, let's get going. Let's start that holiday season. Now, Jen, out here this morning we do have some patchy fog and otherwise we're drying things out. That is the good news outside our Beth Page studio, quiet weather conditions out the door right now and take a look at our visibility. We do have some fog. Western Seven County. It's a National county. Visibility has come down a little bit this morning. Otherwise, once we see that sunrise just after 7 a.m. we'll see that sunshine to start our day. Now, typical, average low is around 34. So it's kind of mild out the door right now. You can see our numbers at 44 degrees in Medford, 42 in Huntington, 45 in Valley Stream to 44 and Hempstead, 44 Bridge Hampton, 47 degrees in Monta. Let's see what's happening throughout our day. If you're going to be around Brentwood to central Islip, to Kings Park, you're looking at sunshine this morning, average temperature around 4852 degrees at noon time, clouds are coming in during the afternoon hours and we'll see dry conditions even though we'll have the clouds and your evening rush hour will be dry with temperature in the forties. So quiet conditions right now, any wet weather with all the rain yesterday is now gone. We're looking at some sunshine to start our day. And overall this week, kind of quiet. Look at that as we go towards Wednesday, Thursday, Friday, Saturday, tracking some wet weather now Sunday into Monday. So overall it's a quiet weather week, temperatures throughout the morning hours. Let's take a look. Here's 945 forties this morning, fifties for this afternoon, notice a lot of clouds but it's dry this afternoon around Long Island, getting home from school, getting home from work overnight. We start with clouds clearing skies towards Tuesday morning. Lower in the thirties to start your Tuesday morning. Yeah, it's a little colder tomorrow morning. And then tomorrow afternoon we do it again. Sunshine the clouds, but tomorrow's colder hyper local high temperature only around 45 degrees and then tracking some rain. Sunday afternoon through Sunday night into your Monday. Out here for today. Highs are in the fifties morning, sunshine, afternoon clouds tonight lows are in the thirties. We start with clouds we go to clear skies, colder weather tomorrow morning. Here's that extended forecast, quiet during our week, but cold Tuesday, Wednesday, Thursday, sort of. Hanukkah's dry next out of rain. Really? Sunday into Monday? All right.

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Hudson Valley

HV | Weather

Bronx

BX | Weather

BXFORECAST

For the kids. All right. So we're checking back in with Alan. So Alan, if the kids want to play after school today outside, what are the chances for something like that? Oh, easily, no problem. Just make sure you have that typical winter attire. It's going to be typical early December weather near 50 degrees. But we're about to go on a temperature roller coaster first. The downswing take a look at how high temperatures from fifties this afternoon, forties and thirties by midweek, it is going to be quite cold by midweek and then we rebound in a big way. But that will come with rain. We'll talk about all that in just a sec, but let's get through the next couple of days again this afternoon. Not bad. Lots of clouds into the overnight hours, the clouds clear that's going to allow us to cool on down, back into the thirties. So tomorrow morning's commute, you definitely want that heavier winter jacket out the door then into the afternoon. Notice those clouds return and that's going to keep us even colder. How about just 43 during the afternoon? Yeah. So instead of 53 like this afternoon, only about 43 into tomorrow afternoon. Quite a bit colder. You're going to notice that difference gets even colder into Wednesday. Sure. We'll clear some of the clouds out, but it's still looking quite unsettled. I wouldn't roll out an isolated Sprinkle or two. this particular model has it out towards Long Island, but I could see a rogue Sprinkle here across the city heading into Wednesday and taking big picture. You can see there's a lot of unsettled energy everywhere across the northeast so that storm system could easily get to right over us a little bit better of a chance on Thursday though. Take a look at that Clipper system, another sign that it's winter out there and it's showing a few festive flakes getting pretty close to the city by Thursday afternoon. So that's why can't rule out on a couple of those flurries on Thursday. But at least that's going to be the bottom of our temperature roller coaster gets a whole lot warmer, but a big storm system is possible by next Sunday. Oh, ok. So what are we talking here? It could be quite a bit of rain. Of course, it's, it's Sunday. Today is only Monday. We have lots of time to track it, but I wanted to highlight that for you with that yellow highlight because it's a possibility move your plans for Saturday, that's for sure. Keeping our eye out for that. Thank you so much. Well, if you've been feeling a little off, you.

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Connecticut

CT | Weather

CTFORECAST

Well, there we are looking at some nice conditions if you're going to be heading on out a little bit on the chilly side of the pillow. But hey, it is December after all, mainly clear right now outside as we are going to be taking that view of Greenwich, a beautiful view out as we are going to be seeing that wind start to pick up as the day goes on, make sure to bring in those garbage cans anchor down those decorations for the holidays for Hanukkah starting on Thursday night as well as Christmas right around the corner just a few weeks away as we are going to see dry conditions. But changes are on the way tomorrow into the rest of the work week. We are looking at colder temps sub freezing mornings and even maybe a flurry or two potentially Wednesday and Thursday. But then yes, a shower chance is on the way another wet weekend, potentially Sunday. I think Saturday is going to be dry for the moment. So good news there as all this moisture stemming on in from the Great Lakes. So we are seeing this continue to push in from our west, a couple of stray raindrops, maybe a snowflake up in Litchfield County. But all in all looking pretty good as we are going to be. Seeing these conditions remain dry and sunny. High temperatures, upper forties, low fifties, more clouds building into the afternoon evening with a stray raindrop. Chance over into Litchfield County north of 84 as you go into the evening and then drier and colder. Look at it's near freezing or below freezing come your Tuesday morning. As we go into the afternoon, we are looking at these temperatures upper forties to around 50 degrees milder over in Bridgeport and Norwalk 46 over in Cornwall as those sunny skies, breezy conditions. But then as we go into your Tuesday, much colder 43 degrees Wednesday, 40 degrees. Then Thursday the first night of Hanukkah. After sunset, 38 much colder there, we could see a flurry or two. But then those temperatures rise up into your Friday, Saturday and Sunday, forties and fifties return. But then a chance of rain potentially to wrap up the weekend. That is a look at your hyper local forecast now.

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0725BeWellFitnessFourBodyWeight_2023-07-25-09-47-45

Fitness in Four: Your body weight can make a big difference

Time now for fitness in four and you don't need weights to build muscle and get strong. That's right. There's a lot of exercises you can do at home or at the gym with no equipment at all. TJ. Here at eight. Well, you focus a lot on strength but how can we build strength if we don't have any weights at home? Yes. So we can build strength right by using our own body weight. I'm gonna kinda get into it starting with the lower body. So I'll show you guys one exercise right off the bat for the lower body, working more quads in the hips here. So we're gonna get into a split squat stance. Have that back foot pointed strong to that back toe. Right. You're gonna take off the sprint full foots down on the front side. We're gonna keep the hips right underneath the should standing upright and we're just lowering, like we're gonna take a knee and come up right. And with this, it's gonna be body weight. But I feel that in my legs start burning those quads. Right. So we can make it a little harder by going slower. We can put a pause in at the bottom and hold it and then we can come back up, we can start speeding it up. Right. We can go for time. We can go for reps. We can vary up just the stimulus. Now, how many should we do on each side? So, I would start with 6 to 8 nice slow controlled reps. You got the hips used to it, the knees used to it. Right. And you can even use some supports. You have something to hold out by your side. So you don't fall over exactly for bounce for first time. Right? So let's build it up that way. Next, we're gonna go into more of a posterior chain exercise, right? Kind of like a dead lift regression, working those hamstrings, those glutes, we're gonna start to bend and we're gonna give a big reach of those arms out overhead, right? So, I don't feel that as much. We, what do we work? So we're working all hamstrings and glutes right here. So we're trying to really give a slight under. Then you got to keep the balance on the feet, right. Don't let those toes come up. So all back in here as well, all back here. So let's try to really reach those arms big time overhead, then we can stand back up and we could repeat and go down nice and easy again. Control all the way down, right. So this is gonna give a lot of work for the hamstrings. Great for your lower back support. Right. Great for spine health because you're actually taking load off the back to throw it into the, into the hips. All right. What about our chest and arms? So, chest and arms, we're gonna start with the upper back exercise for good posture support. We're gonna take that same hinge. We're gonna find it and we space out a little and we're gonna kind of come here thumbs up and we're gonna pinch those shoulder blades together. Right. So I back the shoulder blades, come back down with those arms and then come back up. So you want a big pinch. I've done this with weights before where you wanna fly with weights. So this is the same concept, same concept. Right. If you get better, then you can add weights. Exactly. So we can add weights, we can add bands, we can grab objects at home, we can same thing, do a pause at the top and tempo, whatever you wanna do with that to make it more difficult. And one last one, next one, we got push up, push ups, right. Regular push up, getting down on the ground, wanna be about shoulder with the part comfortable to start. Right. We're getting all the way down, controlled, coming right back up off the ground. You want those elbows to stay slightly tucked, controlled all the way up. Now, a lot of people know about a push up, but a lot of people can't do push ups. So what can we do to work up and build strength to do a push up easier? We can start on the knees, we can do that on. Their knees are like this and they just like that. Ok. And then we can also elevate if you're at home and you don't have a box, we can use a countertop or a wall, right. So we can actually elevate, take some strain off the exercise, take some load off, we can work ourselves that way at an angle. So we're going down, get that chest to the box, right. It's important work. The full range of motion here, right. The goal is the full range chest all the way to the floor or to the box. I feel stronger already.

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