May 2011 Issue


Fitness Article:

Train for Triathlons and Multisport Events
by: Allison Cooper (Empire Triathlon Club)

The sport of triathlon has seen tremendous growth in the last decade, as evidenced by the increasing number of everyday athletes choosing to compete in multisport events. Triathlon allows for more interesting, varied training regimens and less overall stress on the joints and muscles.

While athletes have historically competed in all three sports individually, or as part of a relay, clubs and teams are becoming increasingly popular as a way for athletes to develop their skills in an unintimidating, supportive environment: "Training and racing alone can be very lonely. Our coached group workouts are not only instructional, but provide a great social atmosphere," says Empire Triathlon Club Coach and Co-Founder, Alison Cooper, who has been competing in triathlons for 10 years. The Empire Tri Club based out of NYC, for example, caters to total beginners as well as more advanced athletes.

While the thought of having to train for and compete in not one but three different sports in one race can be somewhat intimidating to many of us, it doesn’t have to be. Alison Cooper and Jess McDonald, Co-Founders of the Empire Tri Club, help us understand the different types of triathlons and offer up some advice as to how to choose the race that is best for you.

There are 4 major distances of triathlon: Sprint, Olympic (sometimes referred to as International or Standard Distance), Half Ironman (Long Course), and Full Ironman. A 5th distance, known as a Super Sprint, is becoming increasingly popular on the racing circuit and it is slightly shorter than a traditional Sprint distance. Believe it or not, there is actually a Double Ironman for the ultra hard core.

The common denominator, however, is that all triathlons consist of a swim, bike and run portion of the race, and always in that order. The breakdown of distances is roughly as follows, and your finishing time will always include the “transition” period in between each component:

Super Sprint: ¼ mile swim, 6-8 mile bike, 1-2 mile run
Sprint: ½ mile swim, 15-mile bike, 3-mile run
Olympic or International Distance: .93 mile swim, 24.8 mile bike, 6.2 mile run
Half Ironman: 1.2 mile swim, 56 mile bike, 13.1 mile run
Ironman: 2.4 mile swim, 112 mile bike, and a marathon or 26.2 mile run

Swimming is often the biggest deterrent for people wanting to try a multi-sport event. But not to worry, if you don’t swim, duathlons (run, bike, run) can be a great option! In either case, the best way to get involved in triathlons or duathlons is to join a club. That way you get the training and instruction you need and the social element of meeting like-minded individuals at your ability level. It’s the best of both worlds and can turn a grueling or intimidating training regimen into a fun, fitness activity with friends!

Once you decide what distance is right for you, it’s important to consider some other factors that will help you determine which race to choose. Course conditions (including hills, temperature and elevation) will have a major influence on your race. When selecting a race, consider the differences in course conditions. When and where you do most of your training is another important factor. Here we explain a few of the things to look for when choosing your race.

Terrain: Hilly vs. Flat course
Generally speaking, you will be faster on a flatter course. A flat course will also be less demanding, especially for someone who’s just looking to finish the race. If you live in an area where there are many hills, remember you may have to travel if you want to race a flatter course.

On the flip side, when you ride a hilly course, the downhills actually give you a chance to relax and take a break from pedaling. When you ride a flat course however, you won’t have as much opportunity to coast, so your effort is more constant. Hills often break up the course making it a bit more interesting and scenic.

Warmer vs. Cooler Temperatures:
How well do you handle the heat? If you don’t like hot temperatures, then don’t plan to race in Miami in July. If you don’t like the cold, it’s best to select a race later in the summer so the bulk of your training doesn’t fall in the coldest months of the year.

Look up the average temperature for the time of year in the location you wish to race so you have an idea of what to expect. Also, find out what the race conditions have been in recent years, and talk to people who have been there to get first hand feedback.

Climate & Altitude:
Triathlons are booming all over the world. It’s a great way to travel and explore new areas. But keep in mind, it will take your body a few days to acclimate to changes in climate, altitude, and temperature. If you’re racing in a warm climate, your body may not be used to the sun, so make sure to stay hydrated, wear sunscreen and bring protective gear like sunglasses and a hat! If you see salt residue on your body or clothes, it’s a sign that you’re losing sweat, and need to replenish salt and electrolytes.

The air quality is different from sea level to altitude, so you may experience shortness of breath if you train in NY but race in Boulder, Co. You may have to adjust your expectations and race plan, to account for differences in conditions.

Different Bodies of Water:
The triathlon swim is always the first leg of the race. However, where you swim will differ from race to race, and so will the conditions. Find out if your race starts out in a pool, lake, ocean, bay or other body of water.

Also discover if the swim is in a salt water or fresh water venue (salt water will make you more buoyant). Is there a current or will the water be still? Are waves a factor such as in open water or a bay swim? If you are new to triathlon, and swimming is not your strength, we recommend choosing a race with a more gentle swim portion.

If you have an opportunity, swim the course (or similar course conditions) before race day. Also find out if your swim starts in the water, or on land. In some races, you may enter the water off a boat or pier. Bottom line, know the course so there are no surprises on race day!

The Empire Triathlon Club is New York City's premier race, training and social club for triathletes of all ages and abilities. The club was established to provide a community for like-minded individuals who are passionate about fitness and sport and enjoy competing in triathlons at various levels. They offer both group race and training support as well as individual, customized coaching and personal training services, so our members can compete to the best of their ability and have fun while doing it! Empire provides social, educational and athletic events, where city-dwelling fitness buffs can meet and connect with others who have similar goals and lifestyles.

Health Article:

How to Lose Stubborn Fat?
by Dr. Sam Bakhtiar

You have gone on crash diets, exercised to the best of your capacity and ability but are simply unable to get rid off that stubborn fat that’s been troubling you for some time. The point is that neither did the fat happen overnight, nor will it burn off in twenty four hours. The idea is to reorganize your lifestyle by slowly lowering calorie intake while increasing physical activities through workout regimens and auxiliary exercises.

An effective way to get rid of stubborn fat is to covert four large meals into eight smaller meals while snacking on fiber rich foods like nuts and fruits in between. Your body metabolism remains on the higher side throughout the day while the fat slowly burns off. Just stay off white sugar, white breads, pizzas and other fast and processed foods. Eat fresh and try and prepare your own meals. The very hassle of having to cook will put you off food.

Since the main thing on your mind is weight loss, whatever you eat has to be in small portions, especially sweets. Avoid cream-laden cakes and pastries which can be substituted by fruits and berries or low-fat yogurt or ice cream. Remember, it is absolutely imperative to go for a high fiber diet as this cleans out the intestines and encourages smooth bowel movements which in turn help shed stubborn fat.

A planned, rigorous workout everyday is a must to shed stubborn fat. Exercising turns fat into muscle and helps you to reduce stress which indirectly is also responsible for fat accumulation. Cardio, aerobic and weight training exercises are proven ways to reduce weight. Walking on an incline, which provides resistance, is also effective as against a flat surface which proves useful for weight loss in the long run. Try using a walking machine and gradually increase the incline degree and speed to sweat more and thus, lose weight. This, if done for a period of fifteen minutes in a day extended to twenty or twenty five minutes really helps in burning fat.

Spreading out your calorie intake will help you lose stubborn fat also. This is because your energy and blood sugar levels will even out due to a higher body metabolic rate. Spreading out calorie intake also aids digestion, absorption of vital nutrients and ejecting body wastes, which add to weight. This is difficult initially, but once you get into the habit, the stomach size starts shrinking internally after a period of time and your belly feels full even if you eat a small meal. These steps, if followed over a time period create a thermo genetic situation whereby the body generates its own heat to burn fat. So go on, try them out to achieve the best results.

Dr. Saman Bakhtiar
Fitness Concepts, Inc.
Direct 909-393-9075
14682 Central Ave
Chino, Ca 91710

Professional of the Month: Mindy Mylrea

Mindy is the 2008 OBOW Presenter of the Year award winner, the 2004 Can Fit Pro International Presenter of the Year, the 1999 International IDEA Fitness Instructor of the Year, a National and World Aerobic Champion, a Gatorade sponsored athlete, and a five star presenter for IDEA. She is an advisory board member, an international presenter, author, motivational speaker, video personality, and CEC provider.

Mindy is the creator and lead talent behind Gliding, the Gliding discs exercise program. She is a master trainer for Schwinn Cycling and BOSU, and is on the pro development team for Bosu, Corepole, and Body Bar.

Mindy is the creator and owner of FitFlix Productions. She has authored numerous articles, stars in over 80 instructional videos, and is currently involved in development for educational videos and programming for leading fitness companies

Mindy is the host and spokesperson for the 6 Second Abs, Gliding, and Orbitrek Elite infomercials. She was a finalist for the 2004 Infomercial Host of the Year for The 6 Second Abs infomercial which held the #1 spot in the country for 9 weeks in 2004 and maintained the top 10 position for all of 2004.

Mindy donates her time and talents regularly to numerous charities and nonprofit organizations.

Mindy and her husband/ business partner Bruce have three boys and live in Santa Cruz, California.

Mindy" Upcoming Events:
Mindy will be at the AFPA conference in May and the SCW conference in May .

Mindy's new program, 360miracle, has just been released. It's a wonderful fitness and eating plan program for real women !!!

Check out Mindy's Website:

Home & Travel Resistance Training Workout with a FITSTRAP & Lebert Buddy System



Kids Health & Fitness Article:

Getting Your Kids Up, Out and Moving: Fighting Childhood Obesity
by Derrick Wilburn (Author, Trainer, Coach, and Educator)
*** Special Offer Available at the End of this Article***

Reports of America’s obesity problems are everywhere. From television to radio to magazines, we are constantly reminded that Americans are getting fatter. This is certainly true of our children. And, you don’t need to be a rocket scientist to figure out why. The combined effects of poor nutritional habits and technology based recreation are enemies to children’s health.

Consider this statement: “An effect of advancement in technology is the removal of human effort and motion.” Technology, though advancing our society in many ways, is, at the same time, turning us soft in the middle. If you’re over 30, chances are you used to go outside and play “kick the can,” climb trees or ride a bike for fun. Most adults can remember the days of having to actually get out of their cars to put their garage doors up—our children cannot.

Today’s children are growing up in households with two or more cars, two computers, three televisions, and four fast food restaurants within a mile of home. Personal computers, iPods, Game Cubes, X-Boxes and televisions fill many children’s recreation hours.

Current estimates say that between television, video games, and personal electronic devices (including personal computers), kids from 2-18 spend an average of 38 hours a week sitting in front of some sort of screen. That’s a full time job!

Unfortunately, things don’t look much better in the area of nutrition. In 1987 an average of 225 commercials were shown on network television during Saturday morning cartoon hours. By 1999 that number had grown to 997. Leading the pack are commercials for the likes of Cap’n Crunch, McDonald’s and Kool-Aid. Q: Do you know what most kids in this country report as their favorite vegetable? A: French fries

What all this means is that kids and parents today need more and better professional instruction, education about proper nutrition, and outlets for exercising their bodies.

Kids need regular physical activity in their lives. The list of benefits associated with regular exercise is too lengthy to consider publishing here. Regular physical activity builds strong bones and muscles, stimulates brain activity, assists in maintaining a healthy weight, improves coordination and posture, increases the likelihood that they will experience fewer health complications as adults, decreases the possibility of suffering from depression, on and on.

According to the 2005 dietary guidelines from the Department of Health and Human Services, children ages two years and older should be getting a minimum of 60 minutes of continuous, moderate to vigorous exercise, on most if not all days of the week. With so many school districts having to eliminate physical education from their curriculums due to under funding, you can no longer depend on that physical activity happening while they are at school.

So what can you do? Here are a few tips to get your kids up, out and movin’:

1. Unplug
Limit the number of hours kids can watch television, play video games, chat online or talk on the phone to friends each day.

2. Establish a routine
We know kids thrive on routine and for most aspects of their lives they probably already have one in place. Incorporating physical activity into that routine each day ensures the necessary time is set aside.

3. Follow their lead
Some kids like structured organized sports while others prefer dance or gymnastics. A few would even prefer to just hang with friends bike riding or playing basketball. Every kid is different and some time may be necessary figure out their strengths and interests. Be attentive and support their choices. It doesn’t matter which activity they choose, as long as it’s providing physical activity.

4. Do as I say and as I do
Practice what you preach. Nothing will make a greater impression on your kid than seeing you being active yourself and making healthy dietary choices.

5. Keep it fun
Try not to make it a chore or a punishment that they “have” to do. Join in and spend some time remembering what it was like to be a kid. Both you and your child will have fond memories of Mom challenging them to a jump rope contest or playing a game of catch with Dad for years to come.

Derrick Wilburn
Achieve Fitness USA
h ttp://

Recipe of the Month:

Heart Healthy Summer BBQ Recipe:
Greek Chicken/Turkey Burgers with Roasted Beet & Pear Salad

Submitted by Benson Goodwyn (Ben's BBQ and Catering)

Greek Chicken or Turkey Burger (Serves 4)
2 lbs ground chicken or turkey
2 tbsp chopped fresh mint
2 tbsp chopped fresh oregano
5 cloves garlic, minced
2 tsp finely grated lemon zest
1 tbsp fresh fine lemon zest
1 tbsp extra-virgin olive oil
4 buns or 2 large pitas
Salt and pepper to preference

Combine above ingredients thoroughly. Form four them into patties about a 1/2 inch each. If you can, place on a waxed paper- lined tray and refrigerate for about an hour. Grill burgers until juices run clear about 6-8 minutes each side.

Warm buns or pita if you choose and serve with lettuce, tomatoes, cucumber, avocado and crumbled feta cheese. Messy but good.

Roasted Beet and Pear Salad
2 beets (blanched)
2 pears (fairly ripe)
1 tbsp honey
1/4 fresh squeezed orange juice
2 tbsp vegetable oil
2 scallions, thinly sliced
1 tbsp chopped rosemary
1 tbsp apple cider vinegar
Salt and pepper to taste
1/2 cup of crumbled blue cheese

Preheat grill to about 350 degrees. Peel beets and cut them into 1/2 inch wide sticks. Wrap in foil and grill until tender (about 45 minutes). Remove, open pouch, the set aside. Remove and cut around pear cores cutting pear into quarters (big enough so that they don't fall through oiled grill grates. Place on grill and turn several times for about 4 minutes.

In small bowl, whisk all the ingredients, except cheese. Toss beets, pears and dressing in a serving bowl. Garnish will blue cheese. Serve.

Check out Benson's Website:

Campus Corner:

Kickboxing: A Great Fat Burning Workoout
by Luis Paredes (CKO Kickboxing - West New York, NJ)

Have you ever thought about attending a Kickboxing class?
It has been noted in some popular publications that kickboxing is a great fat burning workout. Individuals can burn up to 1,200 calories during a one hour class!

Kickboxing classes have become super popular over the past couple of years. When looking for a kickboxing facility or class in your area, you want to make sure the gym offers a variety of innovative fitness programs for individuals of all fitness levels. Kickboxing classes offer a great cardiovascular workout, but they should also include resistance training and flexibility training. Make sure classes are offered at least 5 days a week at various times throughout the day. Just like with any workout or group fitness class, you want to make sure the instructors are experienced as well as motivators. Finally, make sure the facility provides you with optimal space for exercising. You want to make your overall kickboxing experience is a great one.

Some gyms might offer kickboxing classes where all you do is kick and puch air. There is nothing wrong with these types of classes but you will likely have better results if you attend a class in a facility that uses REAL HEAVY BAGS. Hitting the heavy bag improves your muscle tone and your cardio endurance.

1- Relieve Stress
2- Increase Confidence
3- Loose Body Weight
4- Increase Energy
5- Improved Cardio

***Contact Luis Paredes and let him know that you found out about his gym in the Rofami Inc. Health & Wellness Newsletter.***

Luis Paredes
CKO Kickboxing - West New York, NJ

CKO Kickboxing - West New York has been recognized in several national fitness magazines; we were also featured on NBC’s The Today Show. So stop wasting time, try a class TODAY and GET RESULTS!

Health & Fitness Business:

How Can You Protect Your Business & Personal Assets?
by James Harnett

These days it is critical to protect yourself along with your business from unpredictable issues. It is vital to consult with an insurance specialists to make sure your commercial and personal insurance coverage is adequate and appropriate.

When deciding on the appropriate insurance specialist for your situation you should consider a couple of key points. First, make sure that the specialist you choose is reputable and offers exemplary customer service. Second, be certain that they offer you advice along with risk management strategies/solutions. Thirdly,make sure your insurance specialist offers you multiple quotes for comparrison purposes.

Here's a list of typical insurance coverages for health & wellness professionals:
- Property, Business Interruption & Extra Expense
- Casualty (General, Premise, Product, Excess & Umbrella Liability)
- Business Auto
- Workers Compensation and Disability
- Professional Liability
- Employment Practices Liability
- Fidelity (Crime)
- Special Event Insurance
- Abuse & Molestation
- Legal Liability for Members & Day Care Services

James Harnett
HG creates and implements protection that we customize to your needs. We help our clients protect their interests, structure a loss control program, and resolve coverage questions and issues. We also expedite claims to make sure our insureds’ are paid in a timely manner.
For a consultation or a quote please do not hesitate to contact us at 201-624-1166 or email us at

Newsletter Q & A Section:

Why do people need personal fitness & wellness trainers?
Answered by David MaretHouse
(Master Fitness Trainer, Owner of MaretHouse Fitness, Co-owner of JD Max Fitness, LLC

BA personal fitness and wellness trainer can help an individual understand the “fitness equation” but that is only one of the many rolls he/she plays. Beyond this deciphering of information, a personal fitness and wellness trainer can help an individual become more consistent with their exercise routine, which is key to success, through accountability and motivation. A personal fitness and wellness trainer also helps people maximize their time, effectiveness and efficiency by understanding every client’s needs, goals, limitations, frustrations, personality, and personal motivations for being fit.

A good personal fitness and wellness trainer is a scientist, psychologist, physicists, life coach, teacher, motivational speaker, accountability buddy, and ally, all wrapped into one, with a deep passion and desire to help change peoples’ lives. It takes a very special person to be able to play the role of a personal fitness and wellness trainer well, but there are many out there waiting for the opportunity to help change your life for the better.

About David MaretHouse – Master Fitness Trainer, Owner of MaretHouse Fitness, Co-owner of JD Max Fitness, LLC, and published writer for Active Youth & Community. David has been a personal fitness trainer for over 15 years, has trained over 2,500 people, and is the owner/operator of a highly successful fitness training company employing 15 trainers and 2 registered dietitians.

Thank You to Our Sponsors


If you're interested in sponsorship / promotional opportunities.

Click Here to view our special promotional packages

Sign up for Our FREE Email Newsletter
For Email Newsletters you can trust


Home / Workshops & EventsSponsors Charitable Giving / Products and Services / Newsletters / About Us / Contact Us

Rofami Inc. P.O. Box 530 Saddle River, NJ 07458 / Phone: 201-566-2065 /  Email: