longisland

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

MTNJWx5p1208_2023-12-08-17-28-21

I'll get things back to Dave Curran, uh, on storm watch, Dave. How high are we looking at in terms of winds on some could be 35 to 45 miles an hour. It's not a consistent, you know, four or five hours of 45 mile an hour winds. But in those four or five hours, every so often, those winds might hit 35 to 45 miles an hour, we're also gonna be looking at a lot of rain as well. Daytime, high temperatures today making it into the lower fifties, which is a little bit above that for this time of year. There's no wet weather out on the, uh, forecast just yet. That is all going to change. Once we get into the upcoming weekend, the cold air is already retreating back up into the northeast being replaced by warmer air from the Carolinas. Even most of the northeast is fairly quiet with just a few clouds around going up into the Adirondacks and the Catskills. You have a few clouds kind of marching across New Jersey as we speak, but that's really about it. Overall things begin to change going into the weekend. Now, not only are we going to look for a breezy day to set up with a southerly wind. Notice the line of severe weather potentially shaping up from Louisiana through Mississippi, going into Tennessee and then up towards Kentucky, all of that moisture is going to get scooped right up into New Jersey as we go through Sunday afternoon and Sunday evening. Now, the weather is going to deteriorate through the day on Sunday, the entire day isn't going to be a wash out. In fact, I think you still get the first part of Sunday afternoon before the weather really starts to drop off dramatically. By Sunday night. Early Monday flood watches have been posted not only for everybody in New Jersey but the surrounding tri state area, beautiful sunset out there right now, temperatures tonight are dropping down into the mid thirties. We will notice an increase in cloud coverage for your Saturday, Saturday night. We see even more clouds showing up by Sunday morning. It's still quiet. Ok. There could be a few sprinkles showing up just before lunch time and then the wheels on the forecast really start falling off here for Sunday afternoon and Sunday evening, pockets of moderate to heavier rain and winds frequently gusting to between 35 and 45 miles an hour. We'll take you right through early Monday. The weather improves. We'll be looking for a lot of sunshine next week, but our temperatures are well below average. I'll have more details on that New Jersey forecast coming right up.

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Weather

Brooklyn

BK | Weather

BXFORECAST

Well, we are on storm watch this evening as we make our way towards the weekend storm watch team HOA joining us right now here in studio and hope earlier this week, very chilly temperatures. We all have to deal with that. Now it's warming up, but we're going to have some rain that's going to come with it. Yeah, we're dealing with some rain and don't forget, we also saw some festive flakes that we saw some. But here's what you need to know for this weekend. It is going to be a 5050 weekend. Sunday will be a day that we need to watch. We're talking about showers and storms moving into our area starting Sunday morning and lasting into Monday morning commute. So the worst of the storm will start pushing into our area after 10 p.m. on Sunday and even lingering through the overnight. Some potential impacts flooding and wind damage, especially with winds that can gust up to 40 to 50 MPH. Even isolate gusts of 60 isn't out of the question. So let's time it out on your future cast again today. A beautiful day tomorrow. Do it again. It is gonna be a chilly start temperatures in the mid to upper forties and we will see the sunshine throughout the day and temperatures will be milder in the mid ff. So if you have anything to do, maybe holiday shopping tomorrow will be your best bet. Sunday does start off with some clouds and even some on and off showers throughout the morning. It looks the brunt of the system will start pushing into our area by Sunday evening. But Sunday afternoon, still dealing with that steady rain and look at those temperatures, upper fifties, low sixties. So can't even really go outside to enjoy the milder temperatures because we're dealing with this. Just the rain and the pockets of heavier downpours that can move through our area overnight and into Monday morning. So even though that the showers are coming to an end by morning, we're still going to be dealing with some of its impacts in terms of standing water, especially for those areas that have poor drainage. This is around 830 Monday morning. The showers are coming to an end, but look at those temperatures from sixties to forties in just a matter of hours and it is going to remain chilly throughout next week. Now, we're also seeing 2 to 3 inches of rainfall with the highest gusts pushing into our area by sun.

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Westchester

WC | Weather

HVFORECAST

Well, tonight, the Hudson Valley is bracing for rain as we head into the weekend. So what do people need to expect as we get those plans underway? Addison that Nikita, no matter where people go over the course of the weekend or even if they stay home, be prepared before the weekend is done to deal with this system coming in through the Hudson Valley area. So you may be having to deal with batches of rain and gusty winds coming on by maybe about 20 to 40 MPH if not higher than that. Talking about the second half of Sunday overnight and into early Monday, there may also be some flood concerns as well where most recently we did see from the National Weather service, a flood watch up effect all across the Hudson Valley. Maybe seeing on average about 1 to 2, maybe all close to three inches of rain coming on in as you move on in from Sunday into Monday right there where some of those high rainfall totals 3.3 is possible in Newburgh. But I think most locations will trend under 32 to 3 inches or so in that range, but bottom line is, it's still gonna be wet. It's gonna be windy out there. So it's breaking towards that forecast as we go on in past Saturday into Sunday. Saturday is the pick of the week. It's gonna be gorgeous. Get outside and enjoy perhaps strap down some of those holiday lights. Now, Sunday morning, 7 a.m. we have temperatures in white plains. Around 48 degrees gusts are slowly starting to pick up out of a south westerly direction. 10 to 15 MPH. Sky showers start moving in closer towards the lunchtime hours as the temperatures move up towards the mid FF we'll be seeing gusts maybe 10 to 15, close to 20 MPH over through the rest of the day. It's on and off batches of moderate, possibly even heavy rain coming on in as it's continue to get warmer. Upper fifties, close to 60 degrees. Gusts are increasing 10 to 20 plus MPH, but they'll continue to go upward as we move on through the evening hours as well. 61 degrees is possible in White Plains. If we hit that, that would tie a record high over across in Brewster may be seeing a brief downpour coming on in from a possible isolated embedded thunderstorm in this line right there, slowly coming up from the southwest heading up towards the northeast direction, going past 7 to 8 o'clock hour, close to midnight. Still very mild, very muggy out there. We got winds gusting still 20 to 30 plus MPH and the cold for itself is approaching overnight. Look at the temperatures they drop from around 60 to around 40 degrees. As we're watching that cold air starting to push on in the winds have switched direction from the southwest to a northerly direction and we're starting to draw in that drier, colder air. So I'm not too concerned with a changeover coming on in for everybody to a little wintry mix of snow. But it's possible, especially in the Catskills in the higher elevations past Sunday into Monday morning, we watch drier conditions move on in throughout much of next week. Overnight temperatures in the twenties and the thirties, patchy fog will be possible in a few spots. Let's briefly look at that visibility forecast going on in towards Saturday morning. A few locations will have that visibly starting to go down as more moisture is pushed up this way, temperatures on the rise as well heading in towards that storm's arrival, Sunday afternoon.

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Long Island

LI | Weather

LIFORECAST

To your weather. Now, we are in storm watch mode for the weekend, but the whole weekend won't be a washout here. No, I'm saying now it's a 5050 weekend. Saturday is the great day. I'm so excited for it. We're going to be in the fifties. So we've got this nice warm start for you guys and even Sunday will be warm. But on Sunday, that's when the stormy weather will get here, it's looking more likely now that we'll see scattered showers kind of on and off through the day. On Sunday, it won't be raining all day long. The best chance will be in Nassau County, but the heaviest steadiest rain, the strongest winds will come overnight. So after about 8 to 9 o'clock, heavy rain will move in, we could pick up 2 to 3 inches winds could be gusting close to 40 MPH. We just want to secure all your holiday decorations that are outside. It's good news that this is happening overnight. Hopefully, most of us will sleep through it and by Monday morning it will be clearing out. So tomorrow looks great fifties in the afternoon, we will have a period of some cloudiness, but then we get some sun at night. It's dry. Sunday morning is dry, but now you see more scattered showers about through the afternoon. The worst of it will get here late in the day. So this is 730 to 8 o'clock. Here comes that line of heavy rain. You see it, it's going to be raining pretty heavy for a while. This is midnight overnight, 3 a.m. to 4 a.m. we could have some flooding, but again, if it's overnight, it shouldn't be too bad. And by the morning, the front is out of here, it will be windy overnight as well. When the strongest winds here, you see nine o'clock, we're starting to see winds gusting 30 to 40 MPH, perhaps a little bit longer, um, stronger up on the north shore. Once that heavy rain goes by, strong winds are on the east end and then it's not as bad on Monday. So when the rain clears out, the weather will start to get better. So enjoy your Saturday, it's dry, it's warmer. We're in the fifties, 60 with showers, Sunday, heavy rain overnight next week looks nice. It's mostly sunny and seasonable with

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Hudson Valley

HV | Weather

Bronx

BX | Weather

Connecticut

CT | Weather

CTFORECAST

No. All right. We're taking a look at that forecast and it's a big, oh, no, for Sunday, some heavy downpours, gusty winds are coming our way. This could lead to some flooding. We also have to watch the coast for some tidal flooding too. Now, these storms pop up later in the day and then there's going to be a long line of them. A squall line coming through late at night. But before that happens, temperatures aren't that bad. It's a little bit warmer tonight. Thirties to about 40 degrees winds are coming up out of the south and same thing for tomorrow. I mean, look at these temperatures rise, highs climbing back into the fifties, but not as sunny as what we had today. It's not a good looking start to the weekend but much more comfortable. At least. Now in comes the wet weather Sunday night into Monday. Squall line comes through very late. Sunday exits right before we wake up on Monday morning. So temperatures really warm during this point and then they plummet this high temperature you see on Monday is about midnight. So by the afternoon on Monday, back down into the forties and that is a common theme heading into next week. We have sunshine returning just that temperatures will be a little bit chilly. So be sure to stay with us. We'll have much more on that forecast throughout tonight and into the weekend and also download our news to all that for the very latest. And that's a look at your local weather.

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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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