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Should You Consider Exercising at Home? By Crystal Reia

April 10, 2013 By Leave a Comment

Is working out at home for you? With lots of benefits, it just may be the right choice for your healthy living plan. Here’s a few benefits and challenges to consider:

Benefit: No travel time! Get your workout done with little or no equipment at all! You do not require a large space to get in a great workout. There are so many wonderful and challenging full-body exercises you can do right in the comfort of your own living room. For minimal expense and the most bang for your buck, I suggest a few pairs of dumbbells, a stability ball and a yoga mat! Easy peasy!

Challenge: You may not know where to start at home? What exercises should I do to get the best workout? There are many exercise DVD’s available and free videos on YouTube and the internet to help get you started. There are many personal trainers who will also come to your home! It is such a great service and convenient. A personal trainer will take the guess work out of the equation and teach you wonderful workouts you can do at home.

Benefit: Privacy. Many people feel shy or overwhelmed at the gym. They would rather workout in the privacy of their own home. They may not like crowds or just may feel hesitant to try new exercises that they do not know in front of others for fear of doing it wrong or looking silly.

Challenge: It can be easy to get distracted and forgo a workout at home. The TV, couch, children, spouse can all be distractions. We tend to put our family first of course! A great way to get around this is to either do your workout when they are not home, or involve them in your activity! There are so many options. Take your family biking, walking, hiking; get them off the couch! WiiFit can be a fun way to get moving and get children involved, if you find they are too sedentary, or join a sport together! Your community has so much to offer in the way of fun sports! Ultimate Frisbee, Dodgeball, Baseball, Volleyball… so many to choose from! Think outside the box!

Benefit: No Monthly Fee/Less Expensive. As mentioned above, you do not need a bunch of fancy equipment to get a great workout. There exists an endless number of full-body no-equipment moves you can do. Even heavy cans of food can be substituted for weights at home. A chair can be substituted for a bench etc.

Challenge: Motivation. Some people find it hard to go it alone or get up the motivation at home for their next workout. Asking a friend or family member to join you can help and is free! If your friend is coming over for a workout, you will be less likely to skip it! Hiring a personal trainer to keep you accountable and on track can also help. It might be a little more money to hire somebody to come in, however it is worth it if you are the type of person who needs a trainer knocking at your door to ensure you get in your workout.

By: Crystal Reia, Personal Trainer
Owner of Your Health-Your Choice
PTS, PFS, OAS

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Why Race? Written By Hope Epton

April 7, 2013 By Leave a Comment

This article is sponsored by RecoFit.
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Why Race? Written by Hope Epton
 
If you have been on the Internet, you are bound to have seen advertisements for an array of races, in many distances, all over the world. You may also wonder, why would you race? Why would you pay money to do something you can otherwise for free? It’s all about the PLACES.

 

 

Progress
Race events often allow us to measure how far we’ve come in a particular sport. While we train, we push ourselves, but on race day, there is likely more adrenaline, the crowd, the cheers, we will go harder than usual. If the course is certified, it may give you a better idea of your race pace, and a more accurate reading of your overall time and pace.

Lifestyle
There is something to be said for the thrill of race day, coupled with the continued motivation of a packed race schedule. Typically, smaller local 5k’s and sprint triathlons are organized to benefit charities or causes, which may add more of an interest. Signing up for a few races a year, will likely keep you motivated to keep moving all year long, even after the season change and the weather becomes challenging.

Activity
Plain and simple, it’s something to do that is healthy and fun. Some events are even family friendly with additions of shorter distances such as tot trots, and one mile runs for kids. It’s an activity that you can look forward to doing, and make a great time of it. Some events may become traditions for the family to participate in, year after year.

Community
What better way to meet like-minded people than to sign up for a race? The event itself will provide positive reinforcement, a place to cheer and be cheered on. You may even find a local club, which organizes additional activities, meet-ups, training clinics and support.

Experience
There is something to be said for experiencing something new. The race experience is full of emotions; nerves, excitement, and thrill of the unknown, even if you’ve done races previously. It can also be a useful way to gauge how effective your training has be, and areas you need to improve.

Swag
Yes, the most selfish and materialistic reason to race, the swag. A typical race will not only give you a free t-shirt, but a finishers medal as well. These collectibles can be yours to show off, craft into something special, or donate to other programs.

Regardless of your motivation to race, it’s about all about the places you go, the people you meet and the memories you make.
 
This article is written by Hope Epton. Hope is an ACSM Certified Health Fitness Specialist.

You will never succeed, if you never try! Check out Hope’s blog: http://SportyMom.me, her Facebook Page: http://facebook.com/SportyMomme, follow her on Twitter: http://twitter.com/SportyMomme, on Pinterest: http://pinterest.com/SportyMomme, and Instagram: SportyMomme.

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Treadmill Workouts: Beneficial or Boring?

April 4, 2013 By Leave a Comment

Think treadmill workouts are just plain boring? Think again! Treadmill workouts offer a controlled environment ideal for increasing running speed, power and efficiency. Give these drills a try during your next visit to the gym. (Be sure to obtain medical clearance before beginning any exercise.)

 

 

The Surge:
(60) Minutes at a conversational pace and surge to a speed that will cause you to talk
choppy. Surge for (3) minutes every (20) minutes.

Benefit: The Surge is an endurance builder that teaches your body to respond when you tell it too,
similar to race situations when surging to pass.

The Fartlek:
Warm up well. Run (45) minutes with 1-2 minute pick-ups at faster than 5k-pace as you
feel like it. Don’t over stride.

Benefit: The Fartlek is a great way to develop speed and turnover.

Step-up Run:
Run (20) minutes at a speed that you can run at a conversational pace. Then run (20)
minutes at a pace that will cause you to speak choppy. Then run (10) minutes at a speed
that it is difficult to talk. Cool down 10 minutes easy.

Benefit: The Step-up Run is not an easy run, but it builds strength and develops finishing power.

This article is written by Kristie Cranford, CPT. A wife, mother, multiple cancer survivor and competitive athlete, Kristie is an ACE Certified Personal Trainer as well as a Certified Running/Triathlon Coach for PRS FIT. Living in Las Vegas, she is 2012 Coolibar sponsored athlete, 2013 Training Peaks Ambassador and Raw Elements Sunscreen Ambassador.  Contact information:
Email: CoachKristieLV@yahoo.com, http://www.coachkristie.com, www.prsfit.com.

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Exercise as a Family by Brett Klika C.S.C.S.

April 3, 2013 By Leave a Comment

We as adults wish to create a future of happy, healthy, disease-free adults with our kids, it’s time we start practicing what we preach.  If we want healthy kids, it’s time for us to be models of a healthy lifestyle.

Our kids model our behavior.  Their attitudes and actions toward everything from nutrition to exercise are shaped by our own actions and behaviors.  If we want our kids to eat well, we need to eat well.  If we want them to exercise, we need to exercise.

The above modeling creates a culture of wellness in the home.  In this environment, children learn that healthy habits are a positive way of life, not punitive novelties sentenced to mom and dad for “eating too much yummy food.”

Exercising as a family is not only a fun way to improve fitness, it’s a way to cultivate the culture of wellness and develop positive exercise habits at a young age.

Below are some fun exercise-based family activities guaranteed to create smiles and sweat!

1.  Sock Play!
Everyone in the family gathers as many of their balled-up socks as they can carry.  An area is selected as the “goal.”  This can be a container or basket in living room, house, backyard, front yard, park, anywhere.  On a “go” signal, everyone tries to throw their socks in the goal the fastest.  The primary rule is you cannot throw from the same place twice.

Each “round” lasts 2 minutes then everyone gathers up his or her socks for 60 seconds.  Five “rounds” is 15 minutes of pretty intense exercise, assuming everyone is moving.   Points can be kept making a goal or basket or any other parameters.  Safety rules appropriate to the environment are established.

2.  Family Boot Camp
Each family member writes down 5 of his or her favorite bodyweight (or weighted, level appropriate) exercises, for a total of at least 20.  Exercises can be dance moves, calisthenics, martial arts, anything physical that the entire family can do.

The family then goes for a walk, jog, or run and every 60 seconds, they do one of the exercises for 30 seconds.  By the end of all of the exercises, it’s been a 20- minute work out!  Feel free to go into overtime!

3.  Hide and Sweat!
The adults in the family write down 20 physical activities on separate small pieces of paper. These are then hid around the house.  Kids are then tasked to find them. When they find them they open them and the entire family performs the activity for the reps or amount of time given.

Putting a time limit on finding all of the activities and doing all of the exercises makes it more interesting!

A family that exercises together stays together!  Create a culture of wellness in your home to help our children grow to become happy, healthy, disease free adults!

This article is written by Brett Klika. Brett Klika C.S.C.S., author of “The Underground Workout Manual- Exercise and Fat Loss in the Real World” (www.undergroundworkoutmanual.com) is a world renowned human performance specialist, motivational speaker, author, and educator. In his 15 year career, Brett has accrued more than 20,000 hours of training with youth, athletes, executives, and every day people. He uses this knowledge and experience to motivate individuals and audiences around the world through his writing, speaking, DVD’s, and free blog, www.brettklika.com. To try the Underground Workout Manual for FREE, visit www.brettklika.com.

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Pilates Anywhere By Chanda Fetter

April 1, 2013 By Leave a Comment

Owning a Pilates and Fitness Studio, I often hear my clients offer excuses as to why they can’t seem to stick to their program.  We all tell ourselves stories that help us explain away why we haven’t gotten something done when in truth we always seem to find a way when we really want something.  So my first piece of advice would be to change your story!  Likely this is a pattern that follows you beyond exercise, you must stop making excuses and take the small steps needed to improve the quality of your life, you deserve it!

The following three exercises can easily be done at home, in a hotel room or even in an office break room!  They will give you a boost of energy, reduce your back pain and tighten your tummy.  As always, consult your physician before beginning exercise.

Forced Exhalation Breathing – Sit up tall in your chair or lie down on the floor.  Place your hands between your ribcage and your belly button.  Take a long deep inhale through your nose, then exhale through pursed lips, pulling your abdominals in towards your spine while contracting your Pelvic Floor Muscles (otherwise known as Kegel or bladder muscles).  When performing the exhale you should make a “shhh-ing” sound to ensure the pressure is great enough to create the contraction needed.  Do this a minimum of 10 times then use this breath when performing the remaining exercises.  This generous flow of oxygen will do wonders for your brain as well as your abdominals.  Each time you perform this breath you will be engaging 80% of your abdominal wall!

Hundreds – Lie on your back with your legs in one of the following positions – knees bent / feet on floor making sure your lower back is in neutral position, knees bent with feet off floor / table top, or legs extended away from body on a 45 degree angle so as to stress the lower abdominal section.  Reach your arms long down the side of your body, bring your head and shoulders into a tight curl and pump your arms up and down so as to engage your back muscles, ie Latissimus Dorsi.  Using the forced exhale technique above, inhale for 5 pumps, exhale for 5 pumps and do for a count of 100. The curl is a constant, high hold.

Swimming – Lie on your stomach with your arm and legs stretched out like Superman/woman.  Extend long through your spine as you lift your arms and legs off the floor.  Be careful not to arch extensively into your spine but rather lengthen out of it.  Using the forced exhalation technique above flutter your arms and legs up and down for total of 10 breaths.

Chanda Fetter
IM=X Pilates, Owner

www.imxsb.net

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Can Reiki Help Manage Chronic Pain? By Marty Fabianova

March 29, 2013 By Leave a Comment

CAN REIKI HELP YOU MANAGE CHRONIC PAIN?

Chronic pain. An unwelcome intruder in millions of people’s lives, he often arrives when you least expect him and for no obvious reason. His stay can last anything from a few weeks or months to years. Once Mr. Chronic Pain occupies a person’s body, he can make their life a misery and evicting him from the property is rarely straightforward.

As chronic pain often does not have a clear connection to any physical cause, many people can go from one doctor to another without finding much relief. This applies especially, if the pain cannot be attributed to any specific event (i.e. fracture) or disease (i.e. arthritis.)

So, what are the most common causes of chronic pain then?

WHERE DOES IT COME FROM?

Chronic pain can be caused by accidents, disease or physical overload. But what we experience as chronic pain can also be linked to stress, trauma or supressed emotions. In such cases, the problem manifests itself physically, yet treating the body alone often brings little or no respite. This is because the underlying psychological, emotional or spiritual causes have not been addressed. And that’s where Reiki can help.

REIKI AND CHRONIC PAIN

Reiki is a healing modality which treats a person as a whole. This approach helps to restore balance on both a physical and an emotional level. Laying hands or hovering them above various parts of your body, the Reiki practitioner acts as a channel of energy. During Reiki treatment, your muscles relax, energy blocks are released, and depleted areas of your body are charged. By restoring the energy flow, a life-altering chronic pain becomes more manageable or may disappear completely. People often feel refreshed and relaxed even after just one Reiki session. For deep-lasting results, a set of consecutive sessions are recommended.

WOULD MY GP APPROVE IT?

More and more doctors are beginning to appreciate Reiki and suggest it to their patients as a complement to traditional treatments. This can be advised for coping better with cancer pain, emotional pain, recovering from complicated injuries or helping to ease chronic pain that is not linked to any physical cause.

In May 2012, Reiki has been added to a short list of complementary therapies approved by the CNHC (Complementary & Natural Healthcare Council).

Reiki is by no means a substitute for medical treatments and health checks are always advised if concerned.

__________________________________

This article is written by Marty Fabianova. Marty works as Reiki and Bowen Technique Practitioner in Stoke Newington, Crouch End and Notting Hill in London. She is passionate about helping people to tap into the wellness of their body and mind in a natural way. Contact her at www.thebowenway.co.uk or via marty.fabianova@hotmail.co.uk. You can also connect on Facebook via her page The Bowen way – Help your body to help itself or on Twitter @MartyFabianova.

 

 

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Red Flags! By Julie Mulcahy, M.P.T

March 27, 2013 By Leave a Comment

3 Red Flags That Indicate You Should Stop Exercising and See a Doctor

Exercise is a great way to keep your body feeling healthy and energetic. However there are signs to be aware of that indicate when exercise should be stopped and contacting a doctor is the best decision.

We have all heard the mantras. “No Pain No Gain”. “Push yourself through the PAIN”. “Pain is temporary but winning is forever”. When do we throw these old adages out the window and listen to our body? Our body will alert us when something is wrong. We receive this message of pain to tell us to stop an activity. Ignoring this signal of pain can lead to serious injury. Quite often exercise can cause some level of discomfort.  How do we recognize the difference between normal exercise discomfort and pain that needs to be addressed by a physician?

There is a difference between pain and discomfort. It is normal to experience muscle discomfort and fatigue after a hard workout. Feeling the muscle burn during exercise is normal. Starting a new exercise or pushing yourself particularly hard during a workout can result in delayed onset muscle soreness (DOMS). This DOMS usually occurs in next 24-48 hours after a workout as muscles grow and repair. This type of discomfort is a normal part of the muscle rebuilding process. A simple day of rest or gentle stretching should alleviate this pain within a few days.   It is very different from feeling sharp pain during or after exercise. This type of persistent, sharp pain should not be ignored. It is your body telling you something is wrong. Certain muscles, tendons and other tissues are signaling that they are being overloaded. Continuing with the activity while experiencing this type of pain can result in injury.

If you answer “YES” to following questions, STOP exercising and follow up with your physician:
Is the pain sharp in nature?
Does the ache or pain come on during or after a certain exercise?
Is there swelling, redness or warmth around the affected area or joint?
Did you feel a pop or snap during exercise in the painful joint?
Does the pain persist or worsen with warm up and gentle stretching?
Do you have pain at night that wakes you from a sound sleep? Is the pain not responding to over the counter pain medicine?

Another possible side effect from regular exercise is fatigue. Athletes require extra sleep and proper nutrition to allow there bodies to perform at high levels. This is the same reason when exercising on a regular basis you may experience fatigue. A good night sleep, proper hydration and proper nutrition are critical factors in reducing this fatigue. However, if you experience severe, unrelenting fatigue that lasts longer than a day or two after exercise, it is time to see your doctor.

Other symptoms to be aware of that can occur during exercise are dizziness, confusion, chest pain or lightheadedness. These symptoms demand immediate cessation of exercise and require medical attention. If you stop sweating and breathing becomes shallow, it is also necessary to seek medical attention. These can be signs of heat stroke or heat exhaustion, which can be a life threatening situation. Heat stroke can occur when exercising in a hot environment and the body cannot properly cool itself.  The body temperature can rise to unsafe levels. Avoid exercise in hot temperatures and properly hydrate to reduce risk.

Our bodies are designed to be in motion.  Regular exercise is one of the best things we can do to stay active and healthy throughout our lifetime. Listening to the signs of pain and getting proper medical attention when necessary can help prevent manageable situations from becoming chronic problems. Learn to listen to your body.  Signs and symptoms are there for a reason. When you are alert and responsive to your body’s signals you can enjoy the incredible benefits of exercise and minimize risk of injury.

By Julie A Mulcahy, M.P.T.

Contact Julie via Twitter @ptrunningmomof4 or email jam82296@hotmail.com.

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Working out at the Gym: Is it for you? By Crystal Reia

March 25, 2013 By Leave a Comment

Working out at a gym or at home? How do you know what’s the best and most effective venue for you?

Here are three major pro’s and con’s of working out a gym, as well as expert tips to get your best workout and pitfalls to avoid.


1. Pro: Group Exercise.

If you are outgoing and love group exercise, the gym might be right for you. Most gyms have a variety of group exercise classes you can choose from that will challenge you and keep your muscles guessing! Bring a friend and try out a class together! It is a fact that most people who participate in group exercise stick it out longer than going it alone.

 

Pitfall to avoid: Sometimes, classes can fill up quickly and be too crowded. So you may have to go early to ensure you have a spot. It is also harder for the instructor to stay on top of everyone’s form/technique in a larger class. So ensure you listen really well to what he or she has to say when it comes to performing the moves safely and correctly.

 

2. Pro: Variety.

There are plenty of machines and equipment at your disposal to incorporate into a variety of workouts. Be sure to learn how to use equipment correctly by enlisting the help of a personal trainers there who can show you if you feel overwhelmed. Don’t be afraid to ask questions! They are there to help!

 

Con: Again, sometimes gyms can be overcrowded, especially before or after regular 9-5 work hours. It can be hard to get on the machine you want, or use the equipment you want in a timely fashion. Instead of waiting for a machine, keep moving and ensure you are flexible enough to pick another exercise instead to keep your heart rate up and your muscles moving.

 

3. Pro: Focus.

Going to the gym usually offers less distraction to get your workout done. You are going there for the purpose of attending a class or doing a workout on your own.

 

Challenge: Getting to the gym can be half the battle. It’s easy to make excuses and choose to sit at home on the couch! However, this is bad for the pocketbook! You are now paying monthly for a service you are not using! Joining with a friend can help, as they may make you more accountable. However on the flip side if you have a lot of friends at the gym, it can turn into more of a social hour and you spend more time talking than actually working out. Picking a class can help you avoid this.

 

By: Crystal Reia, Personal Trainer

Owner of Your Health-Your Choice

PTS, PFS, OAS

 

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Technology and Your Healthy Living by Coach Juli

March 21, 2013 By Leave a Comment

Technology and You –
Out with stress, in with effective and efficient healthy living!

There are several ways that productivity has been, and can be, improved simply by taking advantage of the technology available to us today. Basically, any time that a task can be simplified, or the labor required to complete the task is reduced, stress will be decreased and productivity will increase.

Innovative technology is making it easier and faster for most people to take care of daily tasks – here are a few that are pretty simple for most to employ:

1.    Automatic or Online Bill Paying – Years ago when I started teaching people how to better manage their lives and save hundreds of dollars in late fees from not paying their bills, there were piles of paper to deal with, due dates to calculate, and then filing the bill once it was paid. No more! Now you can have most of your bills (think utilities!) deducted directly from your bank or credit card account and never worry about a late fee or worse, discontinued service. You can have your credit card statements emailed to you, and you can transfer funds, pay your bills, and manage your balances any time from the privacy of your computer or smartphone. Take a screen shot of the statement, or download it and store it in a receipt file on your computer. Paperless and Paid!

2.    Shopping & Coupon Clipping – newspapers, circulars, magazines…I think not. You can get deals emailed to you, sent to your phone, or simply Google® what you want and see if there is a coupon you can use when shopping online or at a brick & mortar. You can print your own coupons and only get the one you want for what you plan to purchase. Shopping online. Need I say more?

3.    Video Calling – I remember when there was talk of how someday we would be able to talk to people all over the world live! Wow! It seemed so miraculous. Well, it’s daily practice for most of us these days. Live far away from the kids? Jump on Skype, ooVoo, or Google Hangout and voila, instant quality time!

Contributed by Coach Juli, CPC: Efficiency & ADHD Coach. Efficiency Expert since 1984, and author of the eBook, Order! A Logical Approach to an Organized Way of Life, www.getordernow.com. Contact at jshulem@gmail.com 805-964-2389 or www.julishulem.com

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Do Fitness and Fun Really Go Together? Flip2BFit says YES!

March 19, 2013 By Leave a Comment


Who says fitness can’t be fun? Flip2BFit, an award-winning business, is here to show you how to introduce healthy living to the children in your life and have fun at the same time!

Based out of New York City, Flip2BFit’s mission encompasses two areas: education and family-fun. As part of their education outreach plan, they encourage play and fitness during recess, birthday parties and rainy days. Their family-fun focus demonstrates how easily families can get active together, and have fun while doing it! Invite another family over or friends to play along. The more the merrier and more fun as you strategize as a team how to gain the lead!

Flip2BFit offers an innovative new generation of board games that promote areas of fitness such as yoga, cardio, stretching and strength. Founder Heather Parisi explains, “Flip2BFit was created as a platform to bring healthy lifestyles to everyone that plays through the introduction of fitness, nutrition, individual goals, team work, competition and strategy.” She continues “my overall goal is to promote a healthy lifestyle to everyone that picks up the game and plays – realizing that fitness is fun and that you don’t need to go to a gym. You just have to get up and MOVE!”

Their products are eco friendly and made using soy ink, recycled paper and rubber plan extracts. Recommended for all ages 6 and over, these games encompass all areas of healthy living. “Flip2BFit products ensure nutrition, fitness and healthy lifestyle education through the active engagement of having fun” Ms. Parisi explains. As the recipient of the Kidlutions Solutions for Kids Preferred Product Award, Flip2BFit improves self-esteem, leadership skills and confidence through learning about the benefits of movement!

They have a world-wide outreach, as Ms. Parisi shares “my games are used here in the US as well as in Uganda (as shown in this YouTube video clip) promoting a fun way to live and learn about healthy lifestyles and forming a bridge between first and third world countries showing that fitness and health are achievable by anyone and everyone if they are educated and opened up to the concept.” How children view fitness and physical activity has drastically changed over the years, “kids don’t understand what nutritional foods are or what the value of exercise and all components of a healthy lifestyle are – they spend all their time exercising their fingers and minds forgetting to move their bodies. Overseas kids are lacking in education and nutrition and don’t understand that muscles need to be used in order to have a strong body to fight disease” says Ms. Parisi.

For under $35.00 parents can end the days of “I’m bored!” from your children once and for all. Their two best selling products are the Flip2BFit®-Fitness in a Box and Bakari:

Flip2BFit®-Fitness in a Box is a new kids fitness game. No equipment or experience is required; simply give the wheel a spin and pick a card. Participants either complete an exercise together as a team or as individuals. Kids will now associate moving their body with fun, laughter and silliness! They’ll complete tasks such as jumping jacks and running in place for cardio. Sit ups, lunges and planks for strength tasks. Stretching challenges include such moves as arms circles and toe touches, and the yoga tasks include childs pose and downward dog just to name a few!

Bakari is a memory game with a fitness twist. The word Bakari is a Swahili word that upon translation means “one who will succeed.” Empowerment even exists in the name of the game! Participants earn points by matching two physical activity cards, and then completing their tasks. An entertaining fitness and mind challenging game, you’ll improve your memory at the same time.
EVERY parent and educator should know about this innovative proactive company, as it does not disappoint! Their games make thoughtful gifts for your favorite teacher. Here’s what just one of their many fans has to say. Luke Mohatt, Camp Director at Oasis in Central Park, New York raves “Flip2BFit and Bakari were invaluable assets for our campers and counselors this summer. Whether it was for a rainy day activity, during arrival and dismissal, or for an entire activity period these games got our campers up and moving in a way that was fun and educational! We absolutely LOVED the healthy eating tips that went along with the game play. It was so successful this summer that we actually implemented it into our after school programs this year as well!  Thanks for making these great products that are enjoyed by kids and grown-ups alike!”

Follow them on Facebook, on Pinterest, and on Twitter for all updates and new product info!

Introduce the children in your life to the many benefits of living healthy! Flip2BFit offers board games and products that will encourage, empower and get your kids active…and loving it!

Order your family-fitness fun TODAY at www.flip2bfit.com, via email or call them directly at 516-473-6971.

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