Fitness Article: There's
No Off-Season, Pre-Season, or In-Season for “Corporate
by David Bluman (Owner of the Fitness Education Institute)
are performance driven individuals or what I prefer to term as
“corporate professional athletes”. A professional
athlete has an off season, pre-season, in-season training and
recuperation regimen. Unfortunately a corporate athlete does not
have this luxury. Most executives are under continuous stress.
They are type A personalities that tend to burn the candle 24/7.
They subject themselves to the adverse affects of stress on a
daily basis with little or no opportunity to alleviate the deleterious
effects of that stress. They frequently travel, eat in restaurants
and sleep very little if at all. Just as a professional athlete
goes through a cycle of training, recuperation and preparation,
a “corporate athlete” needs a similar cycle to prepare
for the rigors of their world. The type of “off court”
preparation can mean the difference between being an average performer
or someone who excels.
Executives are masters of “time
management”. As an executive/corporate trainer the time
assigned for training must be equally as efficient as that individual.
This training must incorporate preparation for performance. Interval
and circuit training approximate the daily stress and the physiological
responses that a “corporate athlete” is subjected
to. Exercise in and of itself is a stress. It is however, a “recoverable,
adaptable stress.” Integrating interspersed high intensity
training with periods of rest creates adaptation to that stress.
A simulation of our “corporate athletes” board room
in the weight room provide the functional physical benefits but
more importantly provides them an ability to adapt and dissipate
the effects of stress on a physiological level. Whether a stress
is induced through exercise, physical activity, a high level negotiation
or an annoying unexpected phone call the physiological response
is the same.
Interval and circuit training
are both time efficient and physiologically efficient methods
for a “corporate athlete”. Another benefit to this
training method is EPOC. Exercise Post Oxygen Consumption which
equates to the “after-burn” of training. Your metabolic
rate stays elevated for an extended period of time thereby “utilizing
more calories” post exercise. So not only is this an efficient
preparatory for the board room it’s a great method for improving
your body composition.
Please remember if you are undertaking
any type of exercise regimen make sure a qualified professional
does a full assessment and provides a safe and effective program
based on your current level of fitness. If necessary you may need
a doctor’s clearance.
Health Article: EATING
TO LOSE WEIGHT vs. EATING FOR LONGEVITY
Geri Zatcoff, M.S.Ed., M.S., C.N.S
is one very important point that we all must remember when we
embark on a program to lose weight.
And that is, there is no one diet that works for everyone. One
must develop one’s own diet or rather, a style
of eating that is appropriate for the individual. That comes from
trial and error and may in fact, take years
to refine. The one concept that is universal to weight loss is
that energy expenditure (burning calories) must
be greater than energy intake (food). Successful weight loss (kept
off for 5 years or more) is accomplished
with a combination of a mild caloric restriction and an increase
in energy expenditure through exercise.
While the research shows that those who simply restrict calories
may lose more weight in the beginning,
those who exercise tend to keep it off. The weight loss of those
who restrict calories only, tends to include
loss of body protein and that means lean body mass. This is detrimental
to long-term weight maintenance
because it results in a decreased metabolic rate. Those who exercise
maintain and increase their lean-body
mass while losing increased amounts of bodyfat. The scale moves
a little slower, but the weight loss is a
true loss of body fat.
We all know that muscle weighs
more and takes up less space than fat. The important point is
that muscle is a metabolic tissue and requires energy to be synthesized
and maintained, approximately 50 calories per pound per day. So
the more muscle you have on your body, the more calories you burn
all day, not just for the few hours after an exercise bout, which
is what happens with cardiovascular exercise. Don’t get
wrong, cardiovascular exercise is important to weight loss but
resistance or weight training is equally as important, especially
for weight maintenance.
Back to diets. A lot of people
find initial success with the Weight Watcher’s Points Program.
This program can be a good start because it provides for a mild
caloric restriction and people are allowed to eat whatever foods
they choose provided they stay within the number of points they
have been assigned. The number of points (calories) that a person
is allowed per day depends on their current weight and decreases
person loses weight. The number of points/calories drops because
the need for energy decreases as weight decreases.
There is no denying that people
can and do lose weight with this system. However, it does not
distinguish between food choices or provide for sufficient intake
of nutrients like vitamins, minerals, antioxidants or phytochemicals
(not unlike the Atkin’s Diet), all of which have been correlated
to good health and prevention of disease. It’s okay to eat
pizza, chips and chocolate cake as long as you stay within your
points. This can be very helpful in the beginning as it allows
people to eat the foods they like and drop the first few, very
important, motivating pounds without drastic lifestyle changes.
Group counseling sessions are beneficial, but permanent behavioral
changes are needed to sustain a long-term weight loss and that
requires at least 8 to 12 weeks of practicing the desired behavior.
Weight Watchers has a success rate
of 4%, the same as most other “diets”. Sound impressive?
That’s a ninty-six percent failure rate. Why? Because people
are good at losing weight, they just can’t keep it off!
Remember, a successful weight loss is one that is maintained for
The problem essentially starts
with the word “diet”. Look at the first three letters
of the word. It spells “die”. Doesn’t that make
you feel good? Diets inherently mean denial and deprivation. Losing
weight is a tough proposition that requires mental fortitude and
a real desire to change. So why go through all that work only
to gain the weight back? How many people do you know that have
lost the same fifteen or twenty pounds over and over again? Every
time we lose weight and gain it back, the metabolism slows a little
because the body thinks we are trying to kill it. Every time we
lose weight, the toxins that are stored in adipose tissue get
released into the bloodstream. That’s why it’s so
important to drink lots of water if you are trying to lose weight.
Repeated losing and gaining of weight is called “yo-yo”
dieting and it puts tremendous stress on the body.
So if you’re considering
going on a “diet”, think about not only what you want
to look like in five years, but how you want to feel. Do you want
to live long and die short or live short and die long, all the
while consuming hundreds of dollars of prescription medications
every month for various degenerative diseases. Your long-term
health is directly related to your nutrition. So use whatever
“diet” works best for you to get you started but remember
that there are no shortcuts. You must do the work necessary to
make permanent lifestyle changes. And that includes exercise and
behavior modification. The good news is that there’s room
for everything in a healthy diet, including pizza and chocolate
cake. You can have your favorite foods by learning how to incorporate
them with healthy choices and practicing a little restraint. You
can have what you want, you just can’t have it all the time.
Pick your poison carefully. Personally, I prefer a nice glass
of red wine to dessert most anytime. But that’s just me.
Professional of the
Month:Natalie Heckert (Trainer & Inventor)
1986, Natalie Heckert has demonstrated that she is a positive,
high-energy presenter and personal trainer that specializes in
working with individuals, groups, and corporations to inspire
wellness practices that can be realistically incorporated into
everyday life and the workplace. Natalie is dedicated to finding
easy, effective exercise solutions to get our bodies in shape.
There are no gimmicks in what she teaches! Natalie will be the
first to tell you, “If you want to achieve a healthy lifestyle
it takes hard work, dedication and a willingness to learn about
yourself and your health habits.” Natalie has helped thousands
of clients achieve their personal health and life-balance goals.
Natalie has a four-year degree
in Sports Science, Community Health and Coaching and is certified
as a personal trainer and group fitness instructor. Prior to moving
to Minnesota, Natalie worked as an aerobic instructor, personal
trainer and motivational speaker in the Los Angeles, California
Her resume is a testament to her
professional capabilities. During her career, Natalie has been
involved in every aspect of the health and fitness industry. Natalie
is the CEO of NATS (Nutrition & Aerobic Training Service)
and the inventor of the NATS Total E Fit Gym, Slide and Glide
and Mini E Fit. She also has her own line of nutritional supplements
and a series of exercise videos. Natalie designed, developed,
and implemented a state-of-the-art wellness center at Tastefully
Simple Inc. She originated and developed a two-year Health &
Fitness Specialist Degree program in partnership with the Alexandria
Technical College. She serves as an adjunct teacher for this program.
Natalie has given professional
speeches in a variety of setting to clients of all ages at venues
like the Tastefully Simple National Convention, Women and Wellness
seminars, as part of the Girl Power learning seminars, and to
a variety of civic and non-profit organizations to name a few.
She has worked with large insurance companies like Blue Cross
Blue Shield to lower insurance premiums and offer employees wellness
incentives. Natalie has organized corporate health fairs and community-wide
fitness challenges as well as presented at the international level.
When it comes to promoting health
nobody does it better than Natalie. She is passionate about her
career. She is motivated to help individuals and organizations
achieve their health, fitness, and life-balance goals. Natalie
teaches her clients how to maintain a positive, “can do“
For more information about
NATS LLC or any of her products, please visit her website at www.natstotalefit.com
or call Natalie at 320-815-5665. You may also email Natalie at
Natalie will encourage you to live a healthier life. When you
work with Natalie, you can be guaranteed that your life will never
be the same!
POP Pilates Video:
Total Body Sculpt Workout - Abs, Butt, Thighs, Legs, Arms! (Full
10 min) by Cassey Ho
Cassey Ho is a pilates instructor
& designer with a zest for life, a love for drawing, a fancy
for dancing, cooking super healthy versions of everything, and
smiling. All the time. She loves teaching Pilates so much - it
gets her high on life after each session. Cassey feels lucky to
be around such awesome people who want to push themselves to their
fitness limits constantly...and with a smile.
Cassey is living the uncertain
but exciting life of a young entrepreneur designing yoga bags,
gym bags, and all kinds of fashionable fitness gear. oGorgeous
has been featured in SHAPE Magazine, Daily Candy, the Wendy Williams
She is the Founder and Designer
of the oGorgeous yoga bags. In college, she made the first bag
for herself after running into trouble trying to find a cute mat
carrier. When the original Beverly Bowtie was seen in her Pilates
class, she realized that she wasn't the only one who was vying
for fashionable yoga bags. Senior year 2009, Cassey debuted her
first line. Since then, the bags have been featured in major publications
such as SHAPE Magazine and on national talk shows such as the
Wendy Williams Show. Cassey is currently working on the second
line of bags which will include mat carriers for women, mat carriers
for men, and a whole new collection of exciting women's gym bags.
When not designing, Cassey teaches Pilates mat and reformer classes.
When not teaching, she films workout videos for her Pop Pilates
YouTube Channel while maintaining her Blogilates health &
Kids Health & Fitness Article: Dance
Fitness & Step Aerobics for Kids by Paul Eugene
is a fun way to workout. There are many ways of dancing your way
to fitness. Every culture on earth has some dance in and people
have been dancing since man could walk. But it was not termed
as fitness. Depending on where one lives and likes pretty much
determine what kind of dance workout works best. There are people
who like to keep it low and funky or as it is called today "Hip
Hop". Some like it Latin, some like it country, some like
it jazz, the list of different taste could go on and on. Dance
Fitness has it benefits in helping to you to get or stay in shape,
but it is only one of the components. Strength Training, other
cardio workouts and stretching are necessary in order to have
a well rounded workout which uses all if not most of the muscles
of the body.
has been around for quite some time and it still is a demand for
it. The problem is not enough instructors around. Step is one
workout that I do at least once a week. Well I am the instructor
but I do enjoy it. It's another break from dancing. It takes a
skill to teach step, unlike some dance fitness classes where are
you do is jump around and don't say a word with your mouth. I'll
get off that soapbox. Anyway, i Like the challenge it gives me.
There so many styles and ways it is taught. I like to give my
students a challenge so we do vertical, double and horizontal
step. If you have a step in your closet or under your bed, get
Check out this great
kids fitness video
About Paul Eugene:(www.pauleugene.com) Fitness Instructor Certifications: AFAA, Zumba,
& CPR Classes Taught: Dance Fitness, HiLo, Boot Camp,
Funk/Hip Hop Aerobics, Gospel Aerobics, Kick Boxing, Strength
and Zumba Television: Producer / Host "Paul Eugene
Fitness Show" Other Accomplishments:
Finalist in 2004 Ginn Miller Step Choreography Contest
Represented my home town Pittsburgh, PA in 1975 Soul Train International
Danced on the late James Brown "Future Shock" dance
show. Hobbies: Computer Programming, Video and Music
Production, Love running, Passion is Dance, Traveling
Recipe of the Month: Gluten-Free
and Vegan Healthy Recipe: Easy Summer Potato Salad(Serves 4)
By:Amie Valpone (Culinary Marketing Consultant)
• 2 lbs. small red new potatoes, scrubbed
• 1/2 cup fresh curly parsley, finely chopped plus more
• 1/3 cup fresh mint leaves, finely chopped
• 1/4 cup pine nuts
• 3 garlic cloves, minced
• 1/2 cup olive oil
• 2 tsp. white balsamic vinegar
• Sea salt and pepper, to taste
• 1/4 tsp. curry
• 1/4 tsp. chili powder
1. Bring a large pot of water to a boil; cook potatoes until soft
but not falling apart, approximately 25 minutes.
2. Meanwhile, in a food processor, combine parsley, mint, pine
nuts, garlic, olive oil, vinegar, sea salt and pepper; pulse until
well combined. Transfer to a large bowl.
3. Drain potatoes; slice in half as soon as they’re cool
enough to handle. Gently toss potatoes with parsley pesto mixture;
season with curry and chili powder.
4. Garnish with additional parsley; serve chilled or at room temperature.
Valpone HHP, AADP Culinary Nutritionist
and author of The Healthy Apple,Consultant, recipe developer and
food writer. http://thehealthyapple.com/
Amie shares her passion for Gluten-Free
Clean Eating through her blog, The Healthy Apple by focusing on
natural, whole foods and ingredients working as a Food Allergy
Concierge and Healthy Family Pantry Stylist. She is a Gluten-Free
Industry Innovator when it comes to helping clients, the community,
companies and clients live a healthy and happy life. Amie is a
contributing editor for YahooShine!, WebMD, StyleCaster, Livestrong.com,
Foodista, Foodily, the NY Times Best Seller Series Skinny Bitch,
Healthy Bitch Daily and Gluten-Free Faces and is the Gluten-Free
Manhattan Editor for the Examiner.
Campus Corner: What
is diastasis recti?
by Kim Raubenheimer
diastasis is a separation of the outer most abdominal muscles,
the rectus abdominus or “six pack” muscles. With a
diastasis, the connective tissue (linea alba) that connects the
two halves of the recti abdominis becomes thin and fails to protect
the organs. If the separation is severe the organs will actually
protrude, creating that unsightly bulge in the belly. If there
is trauma to the abdominal area and the connective tissue is torn
away from the muscle, a ventral hernia can develop and surgery
will be required.
What is the cause of a diastasis?
The cause of a diastasis is a forceful forward pressure on the
weak spot (belly button) of the connective tissue from:
1. Doing crunches or abdominal work incorrectly
2. Pilates 100's incorrectly
4. Beer belly
You don’t have to have had
a child to have one. You can create one by doing abdominal exercises
How can I check if I have one?
A diastasis is measured in fingers because that’s the easiest
way for you to tell exactly how far your muscles have separated.
Given that everyone's fingers are different sizes this is not
a perfect form of measurement; but the important factor is that
you can easily check and measure a diastasis on your own.
1. Lie on your back with your knees bent and your head on the
2. Place your hand on your stomach with the palm of your hand
facing your face. Be sure your hand is vertically pressing into
3. Press your middle three fingers into your belly button.
4. Relax your abdominal muscles and gently lift your head, drawing
your chin towards your chest. If you are holding your abdominal
muscles in as you check it will give you a false reading as this
will make the diastasis appear smaller. The muscles will also
get closer together the higher you lift your head. Be sure to
start with a relaxed abdomen.
5. If you have a diastasis you will be able to feel the rectus
abdominis tightening up on either side of your fingers. If you
cannot feel this muscular contraction you may need to place more
fingers in the gap between the muscles so you can measure it correctly.
You might also see a football shaped ridge coming up between the
muscles. In some cases this gap may be 10+ fingers wide. You may
need to lift and lower your head a few times in order to feel
the muscles engage and get a reading.
6. You also want to determine the condition of the connective
tissue. The deeper your fingers will go towards your spine, the
weaker the connective tissue. If you feel a pulsing while you
are checking, this is a sign of very weak connective tissue.
7. If, when you raise your head, you simply feel your stomach
muscles tighten underneath your fingertips without a gap underneath,
then you do not have a diastasis.
If you find you have a diastasis stop doing any type of crunches,
back bends, any/or any cross over forward forceful movement. These
types of movements will make it worse. You need to heal your connective
tissue and the separated muscles.
How can I heal my diastasis?
You could have a tummy tuck. But this involves costly surgery
and stitching. This will not cure your diastasis, if you continue
to do any forward forceful movement; which could ultimately tear
the stitching. You would still need to strengthen your abdominal
muscles before any surgery.
A more cost effective and less invasive course of action would
be to learn a research-based effective core strengthening exercise
program that will help bring the separated muscles closer together
and help heal the connective tissue. The Tupler Technique™,
developed by Julie Tupler, RN and childbirth educator. But the
exercise is not just for women!! Men can benefit as well. The
exercise program will strengthen your core from the inside out
and help support your back and organs while creating a flatter
stomach and often a smaller waist size.
I lost 1 ¼ inches off my waist in 6 weeks and more importantly
I brought my separation in from 4 finger width at my belly button
down to 1 ½ fingers. I no longer have that hip and lower
back pain I had every time I ran or exercised! So lose the crunches
and close the gap!!
Certified Nutrition and Fitness Coach
Licensed Tupler Technique Provider
877.NUTRIFY (688-7439) www.yourhealthsense.com
Health & Fitness Business:
Using Social Media: Five Key Questions You
Should Ask Yourself: by Frank Rotella (President of Rofami
Inc. & Founder of the Rofami Inc. Health & Wellness Newsletter)
you’re not using social media these days you are missing
out on a number of opportunities. Social media sites like Facebook,
LinkedIn, and Twitter are great resources for obtaining new business
and also for networking with individuals who have common interests.
If you don’t have a social media presence, get with the
times and you’ll see how it can be a great marketing tool.
1. Why you should use Social Media?
OPPORTUNTY for viral branding! Here’s the lowdown on the
number of people actively using social media, and many of them
are your friends, family, colleagues, competitors, and clients/customers.
Facebook has over 500 million active users. LinkedIn has over
100 million active users, and Twitter has over 200 million users.
These individuals are not only accessing their accounts at home
& work, but they are also accessing their accounts through
2. How should I use social media?
Social media can be used for personal reasons, but it should really
be focused on your business. A part of your marketing/advertising
plan should include social media. It is critical to stay on top
of your profile updates and understand the value of social media
etiquette (this is the topic of another upcoming issue).
3. Who should you connect with?
Connecting with people you haven’t seen in years (high school
friends, college friends, former co-workers, etc.) can be exciting,
but you should also connect with people who you think you might
become potential clients or promoters of your business/mission.
Read each person’s profile before you accept or request
them as a connection to be certain they are someone who can help
you promote your business /mission.
4. Which social media site(s)
should you use? There are a number of social media sites, but
at this point in time it appears that Facebook, LinkedIn, and
Twitter are the most popular. You have to keep up with the time
and understand what the benefits are to each of the different
sites. Facebook is very “friends” oriented while LinkedIn
is very “business” oriented. Twitter is the “Her
and Now” site (approximately 95 million tweets per day).
5. What information should I post
on my profile? Try to keep your personal and business profiles
separate. Whether you’re registering an account as an individual
or business you want to post as much descriptive info as possible
along with testimonials/recommendations. . BUT…. Don’t
post too much personal info (date of birth, social security number,
home address, kid’s names, etc). For example if you have
your home address posted and you send out a message that says
you and your family are enjoying a great trip in the Bahamas;
you might open yourself up to a potential home invasion/robbery.
Also, don’t post any trade secrets or business strategies
that you wouldn’t want your competitors to read. Be smart
about what you post and think about why you’re posting your
information. There should be a reason why you post specific information
whether it’s to promote a product, service, or yourself.
Understanding Social Media is critical for branding purposes and
for marketing yourself / business. If you have any questions about
your social media exposure, let us know and we can help you through
Newsletter Q &
My kids were watching
some videos online and asked me about PARKOUR. I'm a fitness professional
and have been reading your newsletter for the past six months.
What is parkour and how can I learn more about it?
(Robert - Denver, CO) Answered by Rofami Inc.
Thanks for the great questions.
Parkour is definitely an interesting sport. About 3 years ago
I was at a working at a fitness expo and was introduced to Parkour.
This is a very demanding training style and technique is critical
to avoid injuries.
"Parkour is the physical
discipline of training to overcome any obstacle within one's path
by adapting one's movements to the environment.
Parkour requires... consistent,
disciplined training with an emphasis on functional strength,
physical conditioning, balance, creativity, fluidity, control,
precision, spatial awareness, and looking beyond the traditional
use of objects.
Parkour movements typically
include... running, jumping, vaulting, climbing, balancing, and
quadrupedal movement. Movements from other physical disciplines
are often incorporated, but acrobatics or tricking alone do not
Parkour training focuses
on... safety, longevity, personal responsibility, and self-improvement.
It discourages reckless behavior, showing off, and dangerous stunts.
Parkour practitioners value...
community, humility, positive collaboration, sharing of knowledge,
and the importance of play in human life, while demonstrating
respect for all people, places, and spaces."