Fitness Article: The
Many Benefits of Balance Training
By Ryan Krane (Certified Personal Trainer
and Performance Enhancement Specialist through NASM & Certified
Corrective Exercise Specialist who demonstrates breakthrough exercises
that give relief from pain so you "Move Better, Feel Better
and Live Better.")
order to improve your balance, and a little thing called proprioception
(which I'll explain in a moment), in comes BALANCE TRAINING. But
what is proprioception, you ask? It's just a big word for the
body's ability to use information about your body and joints are
So what can balance training do for you exactly? There are numerous
benefits, actually! Through balance training, your agility is
much increased. Furthermore, your risk of falling over is lessened,
due to your improvement in being able to properly balance yourself
and better proprioception. Your overall coordination, posture,
and balance are all boosted through the proper training. Thus,
you'll get injured less, become stronger, and your stability will
increase, even as you grow older.
Now that you know more about balance training and how it can help
you, how about trying out some exercises to get the ball rolling?
Try using a balance/exercise ball, and exercises that require
standing on one foot. Yoga and Pilates are two great ways to improve
your balance, but try that if you're willing to work on something
Ryan Krane is one of the
leading fitness consultants specializing in Corrective Exercises
in the Los Angeles region. Along with helping clients become healthier
and pain-free, Ryan is determined to help each client meet their
own personal goals in both health and life. You can visit Ryan's
website at www.RyanKrane.com.
If you'd like to read tips and articles about fitness, nutrition,
and Corrective Exercise, be sure to check out Ryan's blog at www.RyanKrane.com/blog.
Health Article: Food
Pyramid Out, Food Plate In.....
by Susan Weiner
than reconstruct the already done and re-done Food Guide Pyramid,
the USDA along with First Lady Michele Obama announced the government’s
new food icon, Myplate. Since we actually eat off plates, the
idea of MyPlate was designed to help consumers relate to eating
more fruits and vegetables, whole grains, protein and dairy foods.
• 1/2 the plate has Fruits
• 1/4 of the plate has Whole Grains
• 1/4 of the plate includes Protein
• Dairy is on the side
MyPlate was designed to follow up the 2010 Dietary Guidelines
for Americans which came out this past January. MyPyramid has
not gone away entirely. It will still be available on the USDA
website. Later this year the USDA will release”go-to”,
an online tool that consumers can use to manage their exercise
and dietary choices.
“This is a quick, simple
reminder for all of us to be more mindful of the foods that we’re
eating and as a mom, I can already tell how much this is going
to help parents across the country,” said First Lady Michelle
Agriculture Secretary Tom Vilsack
added, “‘MyPlate’ aims to show that nutrition
doesn’t have to be complicated.”
Why Limit Veggies?
While I agree with the idea of the plate (just ask my patients,
I’ve been using the plate method to explain portioning for
over 20 years), I disagree with not specifically referencing healthy
fats. As a nutrition educator, I fear that seeing veggies as a
part of a plate, might actually limit rather than increase consumption
of vegetables (which are high in fiber, packed with nutrition
and low in calories). I understand that the plate is a “suggestion”
and a “guide”. However, with the exception of those
who need to reduce fiber consumption due to a clinical condition,
fiber (in the form of vegetables) should be encouraged, and not
limited to a little more than 1/4 of a plate. If I were designing
the plate, I would have had veggies make up 1/2 the plate, and
put “fresh fruit” in a dessert bowl. Unsalted nuts,
nut butters, avocado and other healthy fats should find themselves
on everyone’s plate, every single day!
Interestingly, the American Institute
for Cancer Research has been using the plate method for teaching
proper nutrition for years. They recommend: “2/3 (or more)
vegetables, fruits whole grains or beans and 1/3 (or less) animal
I’m looking forward to reading
more updates about MyPlate on social media sites such as twitter
(#MyPlate). The USDA needs our feedback in order to figure out
if efforts such as Michelle Obama’s Let’s Move! movement
and MyPlate will actually make a difference in our lives and overall
health of our children.
Susan’s earned her Masters
Degree in Applied Physiology and Nutrition from Teachers College,
Columbia University in New York City. She is certified in “Adult
Weight Management”, through the American Dietetic Association
Contact Susan: http://www.susanweinernutrition.com
Professional of the
Month:Douglas Brooks (M.S. Exercise Physiologist)
as one of the country's premier personal trainers by numerous
publications, Douglas Brooks is truly the "Trainer's Trainer."
As an author, lecturer, trainer and video personality, his knowledge
of fitness is recognized by professionals and the public worldwide.
Douglas, who holds a Master's Degree
in exercise physiology, is the author of five best selling books
* Effective Strength Training
* Program Design For Personal Trainers-Bridging Theory Into Application
* Your Personal Trainer
* The Complete Book of Personal Training
He has also authored numerous educational
manuals. He frequently conducts lectures and workshops on exercise
physiology, kinesiology, strength training, and personal training
throughout the United States and internationally. Douglas is the
consulting exercise physiologist for product research and development
for several fitness companies.
Douglas was a 3-term member of
the advisory board for IDEA and is an IDEA 5-star presenter. He
has provided program consulting services to numerous organizations.
Douglas also sits on the editorial advisory board for the ACE:
FitnessMatters publication. Douglas is an IISA certified in-line
skating instructor and an ACE certified personal trainer. His
counsel and input is sought on an international basis. He currently
on the advisory boards of Sweden's and Belgium's most respected
training and educational organizations. Most recently, Douglas
was appointed as vice president of the International Sports Trainers
Association (ISTA), based in Buenos Aires, Argentina.
A personal trainer for 17 years
and counting, Douglas is no stranger to video and TV production.
He has been the featured talent in over 20 videos. Douglas regularly
appears on cable television as a fitness expert, and the Health
Club Cable Network. His Airofit™ infomercial ran #1 in the
1997 national cable rankings. Viewing audiences during these live
and taped appearances can exceed 7 million. He recommends and
endorses fitness products that are scientifically proven and deliver
the results that he promises.
Douglas hosts Snowcreek Fit Tips
on local cable television. His motivational theme, "Commit,
To Get Fit!"-- runs daily. Douglas owned and operated "The
Training Edge," a personal training facility, for 9 years;
directed a 5,000 member health facility; participated in and
coached college level gymnastics; and was an assistant professor
at the University of Michigan in their Health Science Department.
A person who enjoys fitness activities of all kinds, Douglas is
a competitive tennis player, marathon runner and Ironman®
triathlete, an avid alpine and Nordic skier, in-line skater, rock
climber and mountaineer. Douglas lives near the top of a mountain
in Mammoth Lakes, California with his wife Candice and their two
sons, and cross-trains with all the toys according to the season.
Quick Kettlebell Circuit Workout for
Weight Loss - by Vanessa Bader & Jennifer Holmsen
Vanessa Bader, Co-Owner,
Kettelbell Master Trainer, Pilates instructor, Creator of Hot
Burning Body workouts and The Pizzazz Factor, Creator and Master
Coach of KFIT
has always had a passion for movement and has a deep appreciation
for good physical nature of the body. She grew up as a dancer
and successfully pursued her dream to work as a professional dancer,
actress and singer after a lifetime of studying various dance
forms and graduating from a 3 year diploma in Musical theatre.
Her studies included anatomy, physiology and creative movement,
dance, acting and singing amongst others.
She acquired her DK Body Balance
Pilates Certification at UNLV in 2004. After teaching Pilates
full time for several years she went on to do her Kettlebell Concepts
certification in 2007. She has also attended various Kettlebell
workshops with Kettlebell Experts such as Mike Mahler.
Vanessa has always enjoyed sharing
with others her passion for movement which drove her to become
an educator in the fitness industry. She also grew up in the gym
environment as her father was a professional body builder and
Additionally Vanessa is also a
Certified Massage Therapist and Aesthetician and Cosmetologist.
Over the last 4 years Vanessa has
created her own online fitness brand which includes Hot Burning
Body workout systems and The Pizzazz Factor – the art of
posture, poise and presence. She is now currently a partner in
her own Fitness company Range of Fitness and she works full time
as a Personal trainer, Group exercise coach and fitness motivator.
She also works with a lot of post-rehabilitation clients who suffers
from a wide range of injuries to help them recover and regain
better quality of life.
KFIT is the latest edition to Vanessa’s
ventures in Educating the Fitness Community. KFIT is a Kettlebell
Education Program for all fitness professionals who want to teach
a safe and accessible method of Kettlebell Training to their clients.
KFIT offer Continuing Education Credits and is expanding Nationally.
We are creating Master Trainers all over the USA and will be going
Vanessa believes that building
a better self-image through both the body and the mind highness
the all round quality of life. Vanessa has a passion for helping
others and looks forward to reaching out to people from all walks
IDTA (International modern dance teacher certification) 1991
Diploma in Body Conditioning 1993
Massage Therapy Tswane University of Technology 1996
Extensive studies in Anatomy and physiology Tswane University
of Technology 1994
DK Body Balance Pilates Certification UNLV 2004
KBCCertified 2007 (Kettlebell trainer)
Jennifer Holmsen, Co-Owner,
NASM-CPT, GYROTONIC Instructor, Physical Mind-Pilates , Creator
and Master Coach of KFIT
graduated with a Bachelor’s Degree in Physical Education
with an emphasis in Dance, minor in Nutrition. She grew up dancing
classical ballet and jazz. Jennifer’s love for movement
motivated her to pursue a career in dance. Jennifer performed
as an entertainer in various shows throughout the world for more
than ten years. During her college career Jennifer was intrigued
by human anatomy and biomechanics of movement which took her in
the direction of a career in fitness. While working in her dance
career Jennifer pursued further education in the world of fitness
by becoming a certified personal trainer in 1997. Jennifer has
a passion for movement and enjoys helping people understand the
joy and health benefits of fitness. She has a sense of movement
that she applies to her clients to develop a functional and smart
body with postural alignment, strength, flexibility and an enthusiasm
of readiness to move.
Jennifer is a NASM Certified Personal
Trainer. She is a licensed Level 1 GYROTONIC® Instructor.
She recently completed the course for GYROTONIC Golf Applications®.
Jennifer is also certified as a Pilates Instructor with PhysicalMind
Institute, and Kettlebell Instructor with Kettlebell Concepts.
Her clients have included athletes, performers, golfers, cyclists,
dancers, acrobats, and skiers. She has worked under the direction
of physical therapists and doctors with clients such as: pregnancy,
scoliosis, hip replacements, knee replacements, nerve damage,
spinal conditions, shoulder conditions, MS patients, and cancer
Jennifer believes that respect
for your body is crucial to quality of life, and that movement
is a natural healing power. Our bodies are meant for movement
in many different modalities. Anybody can achieve anything with
healthy physical endeavors to gain longevity, happiness, mental
awareness, energy, and overall mind and body balance.
Kids Health & Fitness Article: Fun
Summer Family Fitness Ideas by Natalie Heckert
Who says fitness can’t be fun! It’s a great time to
get together with your children to stay in shape. Here are some
fun summer family fitness ideas so get up, get outside, and have
1. Go to a local school track
so that everyone in your family can walk and/or run at their own
pace, and still be within 200 meters of each other. Make a game
of it: map out a bunch of tracks in your area and try to go to
all of them this summer.
2. Find a safe place to ride and
go for family bike rides. Rails-to-trails paths are awesome, safe,
and pretty flat.
3. Go on family hikes at local
state parks. Hit as many different trails and parks as you can.
Save the maps so that at the end of the summer you can see all
that you’ve done.
4. Go on walks together in your
neighborhood, and then if you get bored with that, drive to other
neighborhoods and walk around there. You’ll probably meet
a bunch of new people and get some new landscaping ideas for your
house (this may or may not be a good thing).
5. Go to your favorite swimming
pool/lake/ocean and actually swim. Even flopping around in the
water is good exercise, and it sure beats just lying there baking
in the sun.
6. Sign your kids up for summer
programs. The YMCA, city recreation centers, fitness centers,
racquet clubs, sport facilities and schools have various day camps,
classes and workshops that provide a variety of activities. They
include sport like soccer and basketball to more nontraditional
activities such as martial arts, gymnastics or table tennis.
7. As a family, enter some local
5K run/walk events. Most events are put on for raising money for
a particular charity or cause, and it’s a great way to hang
out with other like-minded people.
8. Play Capture the Flag with
your kids. They’ll absolutely love it! Kids love to have
their parents play
with them and to see them act like kids again.
9. Do some simple exercise (push-ups,
sit-ups, stretching) with your kids every commercial.
10. Rent canoes or kayaks and
go out to enjoy some calm (or rough) water. Most rental kayaks
are very stable and are made with inexperienced kayakers in mind.
11. At home ideas: Keep a variety
of games and sports equipment on hand. They don't have to be expensive
an assortment of balls (soccer, basketball, baseball, tennis,
and playground), hula-hoops, and jump ropes can keep a child busy
12. Walking the dog to simply
playing with it provide an opportunity for activity. The Internet
has lots of sites that offer exercise, zumba, dance, kickboxing,
pilates and yoga videos for kids to learn on their own.
13. Local parks: You'll find basketball
courts, tennis courts, football fields, baseball fields and soccer
fields at area parks. Some offer more unique activities like Frisbee
golf, croquet fields, horseshoe pits, miniature golf courses,
and skateboarding areas.
14. Other ideas: Bowling, laser
tag, ice skating, roller skating, golf, in-line skating, canoeing,
gardening, swimming, cycling or simply taking a walk are a few
more simple ideas to keep your student active this summer.
Get up, get moving, and have some
family fitness fun this summer!
Recipe of the Month:
Recipes Supplied by: Belinda Benn
1. Preheat oven to 375F (190C).
2. Mix all dry ingredients in a bowl with a wooden spoon.
3. Mix all wet ingredients in a bowl with a wooden spoon.
4. Add wet ingredients slowly to dry ingredients and mix well.
5. Spray a 6-cup muffin tin with non-stick cooking spray.
6. Pour batter into muffin tin, filling each cup evenly.
7. Bake 30-45 minutes or until toothpick inserted in center comes
8. The outside of muffins should be golden and slightly soft.
Your Fitness Snacks by Belinda Benn
are busy like me, being able to quickly prepare super healthy
and delicious snacks is huge. There's no questioning the fact
that wholesome nutrition goes hand in hand with making positive
changes to your body and making sure that you have the energy
level necessary to complete each and every workout. That said,
many people who are quick to count calories or grams of protein,
carbohydrates, and fats completely miss out on the bigger picture!
really want results, it's time to start putting more focus not
only on these elements but on overall nutrition as well. When
you combine the power of some of the Super Foods that are readily
available, you can really take your health and fitness to a new
About Belinda Benn:
I am Australia's leading Fitness Expert and Transformation Coach.
Having never exercised before the age of 37 years, I transformed
my body to become an internationally published fitness model.
I am a strength and conditioning specialist and work with both
men and women to achieve their dream body. I am a down to earth,
I have a no nonsense approach to nutrition and fitness with proven
Yourself Marketable: Summer Fun by Frank Rotella (CEO of Rofami Inc.)
college students, summer is usually a time for fun-in-the-sun,
partying, and traveling. For others it's a time to get some real
world experience by working or interning with a company in an
industry that seems interesting.
One great idea for college students
interested in health & fitness is to get certified as a personal
trainer or group fitness instructor. Being certified through an
accredited organization can help students become more marketable
both before and after graduation.
So what does it take to get certified
and why is it so valuable?
Learning a trade like personal
training or group fitness can be rewarding both monetarily and
emotionally. The market for personal trainers is growing. With
the aging population (baby boomers) focusing more on their health
& wellness and with the increasing number of childhood obesity
cases, there is a need for trainers. People are looking for help
with developing and adhering to their exercise programs. There's
even a push now by health insurance companies for individuals
and corporations to focus on wellness and illness prevention.
Find the time over the summer to
get certified. Obtaining a personal training certificate or group
fitness instructor certificate is possible within a 2-3 month
period. Having a certification will not only provide you with
an opportunity to earn extra money while at school, but it will
also help add to your marketability upon graduation.
Having a certification can
be valuable after graduation. Some individuals may decide to offer
personal training services in addition to their full time job
while other might decide to try and start their own training business.
Building up a client base during college is a great step toward
potentially opening a business of your own.
Health & Fitness Business:
5 Website Principles
to Live By: by Bryan Caplan (Owner of BJC Branding)
it or not, building a website is hard work. There are more moving
parts than you could even imagine. From content creation to design
to differentiation from competing sites to search engine optimization…
The list really extends ad infinitum. If you're getting started
on a website or are looking to improve your current masterpiece,
here are 5 tips to start you on the path to online success.
1) Use A Consistent Voice
- You wouldn't read a book that has one chapter about the benefit
of fitness products and the next chapter covering the deliciousness
of rice cakes. The same rule applies to your website. Be sure
to convey the same message (whether it be your value proposition,
a sales pitch, etc.) throughout all the pages of your website.
2) Create A Theme
- Why do we enjoy parties? Because they're usually themed. The
same applies to your website. Design the look and feel of your
website around a central theme (color schemes, graphics, and fonts.)
After all, you don't want your site to be the Sweet 16 that no
one goes to.
3) Create Value On Every
- Just like a billboard, you have 7 seconds to grab and hold a
prospect's attention. It takes nothing to press Control+T (Apple+T
for my fellow Mac users) and open up a new tab in a browser. Lest
you forget the magical "G" word: Google. For that reason,
every page you host on your site should deliver some value to
4) Don't Distract Your
- 20 year ago, people were just learning how to build their own
websites; remember the big blinking banners, music that automatically
played, and hundreds of pop-up windows clogging up your screen?
That stuff isn't just amateur, it's simply annoying, and you'll
scare off prospects quickly if you use it on your site. Refrain
from using any of those techniques/features because it screams
one thing about your business: DESPERATE!
5) Offer Easy Navigation
- How often do you drive down a street with a "Dead End"
sign? Unless you live there, probably not much. It's a psychological
thing. People don't want to hit dead ends, especially on the Internet.
They want to keep clicking and surfing around. Two things to make
sure you don't hinder their online exploration:
1a) Always link back to
your Home page: Offer both a text link and make your
logo a link back to the home page to make it easy to retrace their
1b) Always have a menu:
If you have 5 pages on your site, you should have 5 menu items
(or navigational buttons) on each page so your visitors can explore
the site with ease.
Remember, it takes no time at all
to switch to a new site, so make it the best experience you can
for your visitors. Stay tuned to future issues for more tips on
web design, online marketing and managing your reputation.
About BJC Branding: BJC
Branding provides <link to www.bjcbranding.com> project
management and online marketing services </link> for startups
and small-medium sized businesses to bring them from infancy to
substantial growth. Offering advice and solutions to those seeking
help with Internet sales strategy.
Experience with businesses of
all kinds in all stages of growth allows BJC Branding to translate
everyday business needs into effective online marketing strategy,
enabling clients to differentiate and successfully compete on
the Internet. Learn
more at www.BJCBranding.com.
Newsletter Q &
A Section: I have a great
idea for a new fitness product, What should I do to make my idea
a reality? Answered by Rofami Inc.
Thank you for the great question
and for reading the Rofami Inc. Health & Wellness Newsletter.
Launching a new product is an exciting
process, but it can be costly. As an inventor & patent holder
I always encourage people to follow thier dreams, but when creating
a product you have to understand that it's never an easy process.
Most likely your product will be
replacing an existing product on the market or competing with
a product that has solid brand recognition. You have to find a
way to convince people that your product is superior and more
Do your research! Before you begin
the development phase, understand your competition, market, competitors,
and industry. Most likely there is a similar product already on
the market and your might not even know it. Research the market
and your potential competitors. Who is your target market? What
is your potential revenue? Ask friends, family, and colleagues
about your product idea. Make sure these are people who are honest
with you, not just people who will say it's a great idea beacause
they don't want you to feel bad. Honest feedback is crucial
Should I get a patent? Obtaining
a patent on a product can take time and money. If you choose to
move forward with the patent process, I advise people to hire
a patent attorney. If you can't afford an attorney them don't
be affraid to partner with a larger company with an existing product
line, marketing budget, experienced staff, manufacturing contacts,
and finances to help in the creation process. The entire patent
process can take at least a couple of years.
No matter what route you take,
you have to believe in your product and share that passion with
everyone you know.
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