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July 2011 Issue

 


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.")

In 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 in space.

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 more challenging!

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

Rather 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 and Vegetables
• 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 Obama.

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 protein”.

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)

Acknowledged 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 which include:
* 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 serves
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.

Follow Douglas on FACEBOOK @ http://www.facebook.com/douglas.s.brooks1
Douglas S. Brooks M.S., Exercise Physiologist--A.C.E., TSCC-Gold @ www.MovesIntFitness.com
-Sugar Bowl Ski Academy -- Director of Athlete Conditioning @ www.sbacademy.org
-Twist Sr. Master Coach @ www.TwistConditioning.com
-RealRyder® Director of Programming & Education @ www.RealRyder.com --"RealRyding, indoors!"
-BOSU® Programming and Master Trainer Team Director @ www.BOSU.com

PO Box 4083
Mammoth Lakes, CA 93546 USA


Quick Kettlebell Circuit Workout for Weight Loss -
by Vanessa Bader & Jennifer Holmsen

 

Vanessa Bader, Co-Owner, Las Vegas
Kettelbell Master Trainer, Pilates instructor, Creator of Hot Burning Body workouts and The Pizzazz Factor, Creator and Master Coach of KFIT

Vanessa 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 IFBB judge.

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 international soon.

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 of life.

Qualifications:
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, Las Vegas
NASM-CPT, GYROTONIC Instructor, Physical Mind-Pilates , Creator and Master Coach of KFIT

Jennifer 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 patients.

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 fun!

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 for hours.

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:

Gluton-Free Protein Muffins:
Recipes Supplied by: Belinda Benn

INGREDIENTS
• 1/4 cup (30g) buckwheat flour
• 1/4 teaspoon (.6g) ground allspice
• 1 teaspoon (2.5g) cinnamon
• 2 packets (1 tsp/3.75g) Stevia
• 2 teaspoons (7.5g) baking powder
• 2 tablespoons (20g) ground flax seed
• 2 scoops (4-6T or 40-60g) vanilla
protein powder
• 3/4 cup packed cooked sweet potato
• 1 teaspoon (5ml) agave nectar
• 1/2 cup unsweetened coconut milk
• 3/4 cup (6-8) egg whites
• 4 tablespoons (45g) peanut butter

DIRECTIONS
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 out clean.
8. The outside of muffins should be golden and slightly soft.


Super-Charging Your Fitness Snacks by Belinda Benn

Get Your Free Superfood Snacks Download Here: http://www.thefitnesskitchen.com/freebonus/

If you 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!

If you 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 level.

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 results.

Please check out Belinda's blog: http://www.belindabennsblog.com


Get "Belinda's Top 20 Super Food Snacks" Absolutely FREE!

Instant Access!

 


Campus Corner:

Making Yourself Marketable: Summer Fun
by Frank Rotella (CEO of Rofami Inc.)

For some 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)

Believe 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 Page
- 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 visitors.

4) Don't Distract Your Visitors
- 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 steps.

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. Staff

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 cost effective.

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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