June 2011 Issue


Fitness Article:

How To Start Walking or Running The Right Way
By Peter K (MS, PT)

This is a general guide to get you walking or running safely and easily. The keys to remember are keep this a positive experience and don’t do too much too soon. The initial goal is to get up to 20 to 30 minutes of walking or running 3-5 times per week. If you plan on doing a 5K or 1/2 marathon you can start by using this guide then transferring over to another appropriate guide.

Here’s what you need to get started the right way, but first remember it’s perfectly normal to be scared or apprehensive; everyone is. Don’t misinterpret those feelings to mean you can’t do this. You can.

Why are you doing this?:
Find a compelling reason to do this. A charity event with friends and family is perfect. Also, come up with personal reasons like looking and feeling great, optimal health, fitting into your pants, fulfilling a dream and improved self-confidence and self-esteem. Make sure to tell others about your goals and recruit friends and mentors to keep you accountable and motivated. Make this a fun and exciting experience.

How to prevent injury:
Make sure to address any injuries or pain you have especially with your back, knees, ankles, and feet. See a physical therapist, or check with your sports doctor or health care professional. Make sure the health expert you choose is physically active himself or herself and leads a healthy lifestyle. Otherwise they won’t be able to relate to what you’re doing and may try to discourage you.

Some people experience pain like shin splints (shin pain). Here’s why they might occur:
• Too much exercise (activity) too soon
• Not stretching daily & tight muscles like calfs and hamstrings
• Worn sneakers or improper footwear (think flip flops)
• Improper training technique

What to do:
• Stretch daily and especially after exercise
• Hold all stretches for 30 seconds
• Cut back on the exercise that’s causing the pain for 1 week
• If you’re running, try biking or swimming intermittently
• If it doesn’t get better see a physical therapist or your sports doctor
• Work with a coach or mentor

The proper footwear:
Updating footwear is one of the easiest changes to make. I know buying new sneakers can be expensive but the investment is worth the benefit. Buying sneakers or workout apparel is also symbolic of your commitment to be healthy.

Which sneakers to buy?
First, make sure you buy a running shoe, even if you’re walking. They give you the best support. These brands are typically rated the best depending on your foot type: Asics, Brooks, Saucony, New Balance and Mizuno. Go to a reputable shoe store and ask a knowledgeable salesperson about the best shoe for you. Expect to pay anywhere from $60 – $120.

The plan:
Plan a route and start with a flat course. A running track is perfect. A treadmill is acceptable but try to get outside if possible and eventually add some hills to your route. If you love nature find some great trails and enjoy the outdoors.

Start with 5 minutes. Don’t do too much too soon and turn this into a negative experience. Here’s a sample training guide:
• Week 1: Start by walking for 1 minute and running for 1 minute. Repeat for 5 minutes. If you’re a walker then walk for 5 minutes. (If that’s too easy you can start with 10 minutes)
• Week 2: Walk normal pace for 1 minute, walk fast/run for 2 minutes. Repeat for 10 minutes
• Week 3: Walk for 1 minute, walk fast/run for 2 minutes. Repeat for 15 minutes
• Week 4: Walk for 1 minute, walk fast/run for 2 minutes. Repeat for 20 minutes
• Work up to running for the entire time if that’s your goal. Walk/run 3-5 times per week

Stretching to prevent injury:
Make sure to stretch at the end of every workout. It’s not necessary to stretch before you walk or run unless you like to. Hold each stretch for at least 30 seconds. If you feel tightness or pain during your workout, you can stop and stretch and repeat as often as necessary. Make sure to stretch your leg muscles.

How hard should you train?:
How fast should you walk or run? Fast enough to get your heart rate up while not getting out of breath. Try singing, “Oh say can you see”. If you have to take a deep breath after this line, then you’re probably walking fast enough. If you’re measuring your heart rate try for 125 – 145 bpm.

Here’s what to expect and what’s normal:
• You will be sore. This will subside as your body adapts. If you feel pain that doesn’t go away see your physical therapist or sports doctor
• Make sure you do resistance training 3-5 times per week for 20 minutes in addition to running. This will keep your muscles strong and prevent injury
• Buy the right gear to stay warm or cool depending on the weather
• Try to walk/run in the morning and wear reflective clothing and a shoe ID tag
• Eat 1 hour before your walk/run if possible: good carbs- oatmeal, whole grains, & fruit
• Eat anti-inflammatory foods always: berries, salmon, walnuts, cherries, ginger, garlic, green tea, vegetables, fruit
• Smile and have fun

Peter K MS, PT, is a world renowned speaker, author, health & success coach, nutritionist and physical therapist. As an expert for the media, he has appeared on ABC, FOX, MSN, TLC, Blogtalkradio and in Fitness magazine and is the creator of “5 Minutes to Fitness+”, a revolutionary lifestyle program for achieving optimal health which has been featured on QVC and FOX. His clients include celebrities, Fortune 100 companies, non-profit organizations and individuals who have made incredible changes in their work, life, health and happiness starting with just 5 minutes a day. He launched a new online motivational club, “Fit Friends’ Revolution.” The club offers daily support and accountability, guidance, workouts, training tips and healthy recipes. Visit his web site:

Click this Banner to Purchase Great Fitness Products for Training

Health Article:

All Non-Steroidal Anti-inflammatory Drugs Have Cardiocvascular Risks
by Geri Zatcoff M.S.Ed., M.S., C.N.S.

Do you use Advil or Alleve? I have in the past but looks like I won’t be anymore! There is new data showing that all non-steroidal anti-inflammatory drugs (NSAIDs) have cardio-vascular risks according to a report in Medscape Medical News. Investigators found little to suggest that any of the investigated options are safe.

Guess what folks? Ibuprofen was associated with the highest risk for stroke (followed by Voltaren). Arcoxia was linked to the highest rate of cardiovascular death followed by Voltaren.

Good grief, isn’t ibuprofen supposed to be one of the safe ones? I’ve had my share of injuries and chronic pain. I took bottles of it when I had carpal tunnel syndrome years ago. And my back injury from the Amtrak train derailment? I can’t even remember what pain reliever I took back then but I know I took alot of something!

Of all the NSAIDs, naproxen seemed least harmful in this study. However, according to Senior investigator Peter Jüni, MD, from the University of Bern in Switzerland, “With naproxen, we tend to need a proton pump inhibitor to protect the stomach. This is far from ideal.”
Here’s the rub. In the United States, an estimated 5% of all visits to a physician are related to prescriptions of anti-inflammatories. And, they are among the most commonly used over-the-counter medications. That means millions of patients with chronic musculoskeletal symptoms are long-term NSAID users.

What’s the alternative? Well, how about old fashioned aspirin? For almost 100 years, aspirin was the pain reliever of choice and for the past few years, it has been mine. According to my friend and colleague Dr. Beverly Marr, of Stamford Healthcare Associates, (voted best chiropractor in Stamford, CT) when prescribed appropriately, it can be quite effective for short term relief of musculo-skeletal discomfort.*
However, for chronic pain, low level laser therapy, also known as cold laser seems to be very successful in treating arthritis, tennis elbow, athletic injuries, soft-tissue injuries and more. Cold laser works by stimulating the cells’ energy production center (the mitochondria) and reducing inflammation, which is what causes pain. Hers is one of the few offices in the area offering this safe, natural alternative to pain medication and surgery.

Other options? Try including some anti-inflammatory foods in your diet such as garlic, onions, turmeric, cherries, cherry juice and dark leafy greens. Increase your omega-3 intake by eating wild caught cold water fish or take a high-quality fish oil. Limit alcohol, coffee, sugar and refined carbohydrates as they are highly acidic. And of course, drink alkaline restructured water.

Restructured water is micro-clustered and offers superior hydration, helping your body get rid of acid waste and cellular toxins, alkalinize, reduce inflammation and neutralize free radicals. Many people report relief in as little as three days. Amazing….just from drinking water! Well, the right water. Who knew?

*Always check with your doctor before taking any medication.

Zatcoff Wellness
90 Main Street
Westport, CT 06880
Fax: 203-454-5569

Professional of the Month: William Stevens

Master Stevens is chief instructor and founder of Steven's Karate. Master Stevens has enjoyed over 25 years as a martial artist, athlete, and teacher. He is a former grand champion in various Martial Arts competitions. In 1993 he was inducted into the Martial Arts Hall of Fame. Mr. Stevens currently holds the rank of 5th Degree Black belt and continues to train and learn a variety of arts to diversify our multi-style training system. One of the highlights in his martial arts career was competing in Brazil. "I fell in love with the martial arts when I was 10 years old, and have been training ever since."

Martial Arts
Resume to date
• 6th Degree Blackbelt Korean Karate
• 2nd Degree Blackbelt in Hom-Do
• Black Belt in Mauy Thai Kickboxing
• Black Belt in Brazilian Jiu Jitsu
Along with teaching and training in Martial Arts, Master Stevens has also been an active participant in Civic Minded programs such as Child Safety and Awareness seminars and Rape Prevention programs. Master Stevens was the former Head Defensive Tactics instructor for the Bergen County Police Academy. For the last 10 years Mr. Stevens has also taught credited courses for Ramapo College as an Adjunct Professor. Aside from Martial Arts training, Mr. Stevens enjoys traveling, as well as playing guitar.

William Stevens is a leading authority on Martial Arts related travel to Brazil and Thailand. William shares his personal insights into this amazing sport not only as Muay Thai trainer and Brazilian Jiu Jitsu Black Belt but as an international competitor. For over a decade, he has been traveling around the world to learn from the world’s top masters. He has authored MMA Travel Guide to help others wishing to do the same. (MMA Travel Guide Website & App) (Steven's Karate Website)

Ten Minute Beach Body Pilates Workout - by Sean Vigue


Kids Health & Fitness Article:

Lessening the Pressure - Children & Sports
by Darrell Morris

The benefits for children to be involved in competitive sports are numerous. Not only does it provide kids with an opportunity to play a sport that they love, but to interact with other children, form social bonds and relationships, experience a sense of teamwork and sportsmanship, and potentially gain the respect of others while improving their self-confidence and self-esteem. Provide the right setting, coach and circumstances and you set the stage for your child to experience an invaluable life experience that will contribute to their development as a mature and responsible young adult.

Trying out for a team and playing competitively can prove stressful and challenging for any child. Everyone has a desire to succeed and do their best. That is only naturally. Unfortunately, some internalize these desires more deeply than others, sometimes to their own determent. Others allow the words and actions of those surrounding them to influence their behavior and performance. Parents and coaches can take the lead in ensuring that those pressures do not become overwhelming or blown out of perspective, while continuing to foster an enjoyment for the sport their kids have chosen to play.

As major influences in their children’s lives, parents can do a lot to help their children have a positive experience while playing competitively. Here are just a few suggestions:

• Actively listen – reaffirm that your child really wants to play competitively. Avoid forcing or persuading your child into participating if they simply don’t want to. It will only harm their self-esteem if they are unable or unwilling to play. If they do truly want to play, ask them what they want from you in terms of your participation in the sport and what they expect to get out of playing.
• Accentuate the positive – keep the focus on having fun, improving their skills and seeing their participation as a life learning experience.
• Be supportive – support your kids but try not to become too involved. Furthermore, view yourself as part of the team and offer encouragement to both the coach and other players.
• Assist in setting performance goals – help your children in setting realistic performance goals and in developing a winning attitude and a healthy sense of competition.
• Keeping the proper perspective– focus on helping your child to develop the appropriate skills level needed to play. Encourage them to practice but don’t pressure them to so day and night.
• Acknowledge who they are – all children develop differently. Try not to compare your child to other children (or yourself) in terms of what they can and can not do. Accept them for who they are and praise their abilities.

Ultimately, those children that excel in competitive sports are not the ones that feel pressure or the need to succeed at all costs. The kids who feel supported by their parents and coaches, and who feel an enthusiastic connection to their sport are the ones that thrive and excel.
- B.A. Human Performance, Exercise Science and Sport
- NSCA-Certified Personal Trainer
- NASM-Performance Enhancement Specialist
- First Aid and CPR certified

Recipe of the Month:

Salmon with a Bit of Enchantment Recipe:
Recipes Supplied by: The Enchanted Palate, LLC.
Owner/Manager: Lynette Tropp

Salmon with a bit of Enchantment (Serves 4)
• 1 (1 pound) fillet salmon
• 1 (6 ounce) can pineapple chunks with juice
• 1 cup chopped kale
• 1/2 onion, sliced
• 1 tablespoon capers
• 1 tablespoon olive oil
• 1/2 lemon, juiced
• 1/2 lime juiced
• 2 Tablespoons of orange juice
• 1 pinch salt and ground black pepper to taste
1. Preheat an oven to 375 degrees F (190 degrees C).
2. Place the salmon fillet in a baking dish; top with the pineapple with juice, kale, onions, and capers. Drizzle the olive oil and lemon, lime and orange juice over the salmon. Season with the salt and black pepper. Cover the baking dish with aluminum foil.
3. Bake in the preheated oven until the salmon flakes easily with a fork, about 25 minutes.

The Enchanted Palate, LLC.
Paramus, NJ 07652
Owner/Manager: Lynette Tropp
Phone: 201-496-4995 Cell: 201-724-6181
Fax: 201-632-7002

Services: Personal Chef Services,Cooking and Baking Classes, Small Catering Venues, Dietary Consultation

Campus Corner:

Fitness on a Budget
by Laurie Schroeder, MS, CSCS

Rising gas prices are affecting everyone, especially college students on limited budgets. With final exams finishing up, students will be leaving campus for summer jobs to contribute to next year’s tuition bill, not necessarily their summer fitness membership. Summer is a great excuse to get outside for free workouts!

Exercising outdoors is an excellent cost-effective alternative to club memberships. Moving your workout to your back yard or a public park not only offers a change of scenery but also offers the opportunity for an intense body weight program. Superset and circuit training are two ways to maximize program efficiency with minimal spatial requirements. A superset uses a pair of exercises performed one after another, usually with exercises of opposing muscle groups (bicep versus tricep). This allows rest time for one muscle group while another is being worked, so rest time between sets is eliminated. Circuit training involves constant movement from one exercise to another, usually involving groups of three to four exercises. After one set of each exercise is performed, a second set can be started with little or no rest between each exercise. Circuit training incorporates multiple muscle groups in addition to cardio exercises such as jumping jacks or mountain climbers. Both exercise styles are designed to keep the heart rate up, decrease rest time, and maximize workout efficiency.

The exercises used in an outside environment are most easily executed with one’s own body weight, since little to no equipment is needed and exercises can be easily modified per fitness level. Exercises such as pushups and squats are most easily paired since the exercises do not work the same muscle groups. Pushup progressions can be used for individuals with less upper body strength, such as pushups performed against a wall or from the knees. As strength grows, the progression can become more difficult by elevating the feet on a step, raising one foot, or touching knee to elbow between pushups. Progressions also give freedom for creativity of new and more challenging exercises.

As challenges are set for your budget, challenge yourself to discover creative and cost-effective ways to stay fit this summer!

Laurie Schroeder, MS, CSCS
Lake Forest College, Lake Forest, IL

Health & Fitness Business:

A Great Five Step Process for Building Your Business:
by Frank Rotella (President of Rofami Inc.)

Everybody has great ideas. Thinking about great ideas is easy, but implementing them into successful results can be challenging. Here's a quick Five Step Process that you can follow to make sure you stay on the track.

Idea Generation:
Thinking about great ideas is fun and easy. Ideas should be specific and unique. Does your idea involve a product, process, or service that solves a specific problem?

Having a detailed plan of attack is critical to taking action and making your ideas a reality. Understand all of your strengths, weaknesses, opportunities, and threats. Think like the military when planning. No army enters a battle unless they understand their opponent and their plan of attack. Have a solid understanding of how you plan to generate revenue and build your business. How flexible is your plan to change?

Take Action:
This can be a difficult and expensive step without proper planning. Be willing to take some risks and take a chance on making your thoughts and ideas a reality. Be confident when executing your plan.

Monitor and track the results of your action plan. Be prepared to adjust your action plan depending on unforseen circumstances. Does your plan result in increased revenue or more customers? What results do you want to achieve?

What are the consequences of your results? Referrals. Positive or negative reviews. Reputation. Brand Loyalty.

Contact Rofami Inc. with questions you have regarding this article:

Newsletter Q & A Section:

I saw your May newsletter and enjoyed your "workout of the month" with the FITSTRAP and the Lebert Buddy System. If I'm new to exercising could I still do the same workout?
Answered by Rofami Inc. Staff

Thank you for the great question and for checking our our "workout of the month" in the Rofami Inc. May Health & Wellness Newsletter.

The answer to your questions is "YES". The workout that was displayed in the video was a sample full body workout designed for people of all fitness levels. The number of sets and repetitions can be varied based on a person's fitness level. Beginners can perform less repetitions and less sets of each exercise in the full body circuit. Intensity levels can also be varied. For the more advanced individuals, they can either add additional repetitions & sets, increase intensity levels, or utilize a product like a BOSU to add instability when performing certain exercises.

The Lebert Buddy System is ideal for beginners because people can use their own use their own strength & body weight to perform certain movements. The FITSTRAP is a great anchoring system for rubber resistanc ebands of all tension levels and can be used for stretching or strength training.

Remember to always check with your physician before beginning any exercise program.

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