October 2011 Issue


Fitness Article:

Regressions are the New Progressions
By Bill Sonnemaker, MS

The famous Italian Philosopher Michael Leonardi once said “in order to progress, one must first regress.” In these trying economic, social, and political times this principle makes a lot of sense. I believe the message he was trying to convey is that in order for us to get ahead we must first make sure we are whole. In other words we must fix the the problem and not merely put a band aid on it.

This concept of “wholeness” fits perfectly into our world of exercise science. Even more specifically it highlights the need to fix the underlying root cause of the problem and not merely treat the symptoms as we often like to say.

As Exercise Physiologists, Personal Trainers, Strength Coaches, Business Owners, and Educators we all wear many hats. However, regardless of the hat we wear we always look for ROI (Return on Investment) when working with our various populations and adding new equipment into our training facilities. We measure ROI not just monetarily but in the form of variety and usage. By variety and usage I mean the ability for one piece of equipment to be useable in some form or fashion with all the populations that utilize our services, and therefore, the ability to regress and progress becomes critical. When an exercise tool can accomplish this it becomes so much more than a tool. It becomes a treasure chest of tools.

Products like Redcord, ViPR, Indo Board, Core Fitness Roller, and Trigger Point Therapy lend themselves well to the manipulation of Acute Variables and more specifically to the idea of regressing before progressing. By gaining the ability to regress, we are allowed to try and identify and fix the root cause of any given problem. They also provide a great ROI as the total individual cost for each product ranges between $50 and $300. Compare this to the price of a Leg Press Machine and you are generally talking from $3500-$5,000. This is a significant savings, In fact many of these products have begun to be considered a modality rather than a product.

Take for example a Redcord Mini. The Mini with or without accessories, retails between $160 and $260. Redcord is not only a world class functional training tool for performance and function, but it also has developed its own neuromuscular assessment and exercise modalities for any population. Its unique ability to fully regress and progress exercises in a closed kinetic chain allows me to use it with anyone at any time. With this one tool and method alone, over the past few months I have successfully helped and trained the following populations and professional athletes:

General Pop, Obese, Elderly, Post Rehab, Corrective, NFL, NHL, NBA, MMA, Tennis, and Soccer.

Very few pieces of equipment lend themselves to this type of versatility. Don’t get me wrong, a Leg Press has its value and its place in what we do, it just represents a smaller place on the Continuum whereas products that have a higher ROI share more of the spotlight.

If we know how to regress an exercise, then we also know how to progress an is the exact opposite. If we understand principles then we will not get bogged down in the details, and open ourselves to achieve a greater ROI with our equipment, while also providing consistent services to our clientele.

Click Here to Check Out the Redcord Product Bill Mentioned in His Article

Health Article:

by: Geri Zatcoff, M.S.Ed., M.S., C.N.S

Obesity has now become one of the leading causes of preventable death in the U.S. second only to smoking. With the numbers of overweight and obese Americans continually on the rise, we now have an epidemic of obesity that also includes vast numbers of American children.

Obesity surgery, also called bariatric surgery has been around since the 1950’s but has gained popularity in recent years. Doctors are lining up to learn how to perform these lucrative surgeries and some hospitals have year-long waiting lists of patients. There are strict criteria for who are eligible for these various types of surgery but many patients are willing to gain even more weight to qualify. This is an indication of the
desperation and of the willingness of some to resort to drastic measures to lose weight.

The fact is weight loss surgery produces results… the short term. People do lose weight and very often, alleviate the conditions that are so often associated with obesity such as diabetes and hypertension. However, it is in the long term where results become variable. All too often, patients do not receive adequate pre-surgery counseling on what can only be described as drastic, life altering changes that will be made to their lifestyle and to their anatomy. These anatomical changes can cause significant vitamin and mineral deficiencies and a host of other problems. According to the American Society of Bariatric Surgeons, obesity surgery is "behavioral surgery" and as such, the outcome is largely independent of the
skill of the surgeon. What does this mean? It means that a positive outcome of the surgery, or in other words, long-term maintenance of weight-loss, is dependent on the skill of the patient in handling whatever issues arise post-surgery. Since most morbidly obese patients have binge-eating disorder, failure by the patient to address the psychological issues associated with overeating pre-surgery can result in a return to previous behaviors and subsequent weight-gain post-surgery.

This doesn’t mean that everyone who has the surgery (surgeries, there are several types) will gain the weight back. In the beginning, the anatomical changes to the stomach for example, force the patient to restrict food intake to very small amounts. Over time, however, the body adapts and intake can be increased. Those who take the time to adequately prepare themselves before surgery may find it easier to adhere to a prescribed regimen post surgery. But few programs exist that address the pre-operative preparation and nutritional needs of these patients. They are over-fed and undernourished; ninety percent have fatty infiltration of the liver. Surgery of any type is very stressful on the body and especially so for obese patients. Losing vast amounts of weight by what is essentially starvation puts additional stress on these patients physically as well as mentally.

Morbidly obese patients who are successful in losing large amounts of weight have an improved quality of life that was unimaginable to them before. For many, it is the only method that works. Doesn’t it make sense that if someone is willing to endure what these patients must endure, they would take some measures to ensure that their suffering would be alleviated permanently? Whose responsibility is it to ensure that these patients are prepared and adequately educated about the long-term consequences of surgery? Isn’t it a shame that so many are willing to risk their long-term health and even their lives for what may be a quick fix….only to gain back the weight? It’s tragic.

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

Professional of the Month: Steve Holmsen
(Co-Developer of P90X2, Personal Trainer, & Fitness Educator)

Steve Holmsen is the Co-Developer of P90X2 ,the sequel to P90X which is the biggest selling fitness product in history. He is a National Academy of Sports Medicine Certified Personal Trainer and a Fitness Educator for the Professional Fitness Institute.

Steve utilizes corrective movement solutions to give people pain relief from joint discomfort and allow them to perform their best regardless of their level of fitness. His clients range from all walks of life, senior citizens to professional athletes to corporations. As such Steve’s experience lends itself well to helping anyone, no matter what ability level or limitations they have.

Steve currently lives in Las Vegas where he met his wife Jennifer five years ago. Jennifer changed his life by inspiring him to become a corrective exercise specialist. Steve’s passion is getting people out of pain through myofascial release(foam rolling) and neuromuscular reprogramming. He restores proper function in the body by showing people how they were designed to move.

Steve’s Philosophy: To resolve the physical limitations and turn back the clock to the times you moved the very best in your life. If we move easily we do not feel like we are aging and we are motivated to move that much more because it feels that good.

Steve’s Vision: To enable society to feel that good about movement that the obesity issue will become a thing of the past.

Steve, Why do you love foam rolling so much? Steve’s teaching method transforms lives. “You go from feeling like the tin man, all stiff and creaky to a well oiled machine that moves with accuracy, precision and confidence. You turn your biological clock back to realize your true potential and capabilities. There is nothing more rewarding than giving people that physical empowerment which translates into liberating yourself from your limiting beliefs.”

Steve works with individuals, groups, and companies to realize their potential. He is expanding into the Health and Safety market with corrective movement programs to mitigate risk for ski resort employees, specifically ski/snowboard instructors, ski patrol, and lift attendants. By addressing the main physical culprits responsible for down days and decreased productivity, which are overuse of quads and underuse of glutes and core. This scenario creates shearing and compressive forces on the knees and dramatically increases susceptibility to knee injuries. This also applies to the general population. The other major component that affects 85 percent of the population is back pain which is addressed by stabilizing the pelvis and activating the core which dramatically increases balance and reduces/eliminates back pain. Steve utilizes a systematic approach by identifying faulty movement patterns contributing to joint discomfort/pain. By balancing out the muscular structure and reinforcing pain free movements an end can be put to the cycle of pain and injury.

Steve’s Mission: To educate and provide the tools to empower people to move better than they ever have in their lives. My kind of training is the missing link because I find and correct the source of joint pain by changing the mechanics of movement. One of my dreams to get these simple, duplicatable solutions to the public has been realized in the manifestation of P90X2. I co-developed P90X2 with my good friend Tony Horton who was a ski client of mine when I taught skiing in Jackson Hole. He was in my Steep Camp group which takes people to their skiing limits on the steepest, most technical terrain in the United States. Tony and I hit it off and now you can benefit from the fruits of our collaboration in P90X2 available now at

Great Testimonial from the Famous Tony Horton…..
"Steve Holmsen is the Dr. Jekyll of fitness. His incredible wife and partner Jennifer is equally adept. Together they are some of most creative minds in exercise science today. I've been working with Steve and Jennifer for 6 years and because of this dynamic duo my power and core strength has never been better. They were key players in the development of P90X2 and I continue to seek their knowledge for the latest and greatest in the world of health and fitness. I highly recommend working with Steve and Jennifer if your goal is to work with the best!" Tony Horton Creator of P90X and Author of BRING IT

Contact Info for Steve:
(307) 690 0592
For consulting for you, your loved ones, or your company

Workout of the Month

Scott Colby's Amazing 50-10 Fat Burning Interval Circuit Workout


Scott is a a certified personal trainer who specializes in helping frustrated and confused men and women finally achieve the toned, tight, sexy body they’ve always wanted. He's worked with literally hundreds of people both personally as one-on-one clients and in his Women’s Only Bootcamps in Dallas, Texas. Scott has also consulted with thousands of men and women and helped them through his online businesses, his teleseminars, and hisother products. Scott's latest venture is a great new business, "Fitness Adventures USA" providing healthy vacations and active fitness adventures all over the United States. You can find out more information about the fitness vacations at: Scott holds a Masters Degree from the University of Virginia specializing in Biomechanics and has over 10 years of experience in conducting research in human movement.

Kids Health & Fitness Article:

Training Children - They are not small adults
by David Bluman

I’m not going to go into a long description of training children, or the epidemic we face regarding their obesity. The statistics are staggering and getting worse. Schools have changed their lunch menus, the Obama’s have grant incentives and money.

We all know that combining exercise science, nutrition, strength training, athletic training, and games are important. Creating environments that habits are formed, esteem is preserved and healthy competition is involved. Not every child is a world class athlete. I’ve watched parents and coaches who are creating specialization, one sport, one skill, in hopes of their child or one that they are working with reaches the pinnacle of those skills. What about the other 99%? They need activity, lifelong habits, education, and healthy sense of accomplishment JUST for moving and staying healthy and fit so they have this for the rest of their lives!

Pure and simple, it all boils down to education. Children’s programs should include the following: basic education about anatomy, exercise physiology, and kinesiology. Trainers, teachers and coaches should monitor exercise intensity, nutrition and hydration. Strength training protocols should also be followed. Most importantly the programs need to be FUN. It is up to us to teachers, coaches, and trainers to flip the statistics through education and FUN! How do we do this? By learning the how to’s and the why’s of working with children. Most of us have learned how to train adults, but most of us think all we need to do is modify that information. In some cases yes, but for the most part no. K-12 groups are not physically, mentally, emotionally, or even physiologically full grown. Kids are not mini versions of us.

David E. Bluman
Director of Reality Personal Training

David Bluman, Buddy Lee, and Pete Trapani gave the US. Army a proposal for a 3 day Children’s Training Program and Family Health Day. That was last year. They were the only proposers to get called for the oral presentation. Their course is about educating you; The Phys Ed teacher with out of date information and/or stagnation and years of frustration or limited equipment due to budget cuts. It’s for the fitness professional who can make a difference armed with the right tools; the coach and martial arts teacher who also needs the foundation or to rethink how you teach and communicate.

Recipe of the Month:

Savory Pumpkin Sage Polenta (Serves 6-8)

By: Benson Goodwyn (Owner of Bens BBQ & Catering)

2 1/2 cups of low-fat milk
2 cups of water
3/4 cup canned of fresh pumpkin
2 teaspoon of salt
2 teaspoon of ground nutmeg
2 teaspoon of ground ginger
2 teaspoon of cinnamon
1/4 cups of instant dry polenta
1 1/2 cup grated fresh parmesan cheese
2 tablespoons low fat cream cheese
1 tablespoon chopped fresh sage

Bring milk and water to a boil in a sauce pan over medium heat.
Add pumpkin and salt; stir with whisk.
Reduce to low heat and slowly stir in polenta.
Cook for about one minute or until thick.
Remove from heat.
Stir in a cup of the parmesan and all of the cream cheese and sage.
Top with remainder of parmesan.

Visit Benson's Website:

Campus Corner:

Why it's Important to Train Balance?
by Judi Ulrey

Have you ever slipped and fallen? Did you hurt yourself? Not fun, eh? As we get older the consequences of falling can be more severe.
The good news is that we can improve our balance at any stage in life, and it improves your quality of life any time. Slips and falls aren’t just a hazard of age; consider the workplace cases.

More good news: Practice balance and you’ll be doing great strength training too. Many balance exercises are effective for building both leg and upper body strength. Remember, the stronger a muscle is the better able it is to protect a joint from injury. It’s a win-win-win.
There’s also a correlation between core strength and balance. Your balance starts at your body’s center. So strengthening your abs, back, hips and glutes (bum) are the foundation for stability.

Like so many things in life, good balance requires consistent practice. It’s not hard – you just have to regularly give it your attention. So take a peek at some of the following exercises and make it a point to “balance” during the lulls in your days.

Tip Toes - Stand on your tip toes. Hold. Next bring your arms up in front of you. Slowly twist to the right, keeping your arms in front of you. Then left. Bend your knees. Do all the above with your eyes closed. (Whoa! That makes a difference, huh??)

Knee to Chest - While standing tall, slowly bring your knee to your chest. Then swing your knee to the side. Change sides.
One Foot - While standing tall, lift one foot out in front of you. Next to the side. Then to the back. Remember to keep your head high, shoulders back, and abs tucked.

Pick up Stix - Place a cup, a can o’ beans, or other similar object 12”-18” in front of one foot. Lift the other foot and slowly bend forward and pick up the cup, then s-l-o-w-l-y come back up.

T-Pose - While your foot is lifted behind you, raise your arms above your head. Keeping your leg in line with your torso, slowly bend forward into a “T”. This is an advanced move so don’t get frustrated if you can’t do it the first try. Practice makes perfect!
Yoga is a great practice because it builds strength, flexibility and balance. Many of the poses are “awkward”, to put it mildly. As a result, they build balance. For example, try this: Step forward with your right foot. Keeping your shoulders back and abs tucked, slowly raise your arms. This is a foundational yoga pose, great for both strength and balance.

There are all kinds of toys on the market that you can use to make your balance practice more challenging. By adding an unstable surface you make balance ever more elusive. Check out the following:

Bosu Ball - The Bosu Ball is half a ball with a flat top. When you stand atop the flat, life becomes unstable. Simply standing on this halfa ball is great balance practice. As you improve, start doing some of your daily tasks on the ball, like brushing your teeth and doing your strength training exercises.

Wobble Board - The Wobble Board is the same concept as the Bosu Ball, but more advanced. It’s a mini-teeter totter. Stand on it and feel your world teeter.

The cool thing about practicing your balance is you can practice any time, anywhere. It’s easy to incorporate into your busy days. Try these:
• Balance on one leg while brushing your teeth.
• Balance on one foot while putting on your socks.
• Stand up and sit down without using your hands.
• Play catch or Frisbee on one foot.
• Walk along the edge of curbs.
• Walk heel-to-toe, like you’re on a balance beam.

Live Life Well.
Judi Ulrey has been sharing her passion for health and fitness, speaking nationally and internationally to a variety of audiences, since 1985. Today she exclusively offers web-based health education, coaching corporate Wellness Teams in building a healthy workplace. You'll enjoy her practical approach, down-to-earth style, and clear vision.
If you’d like to experience Judi’s encouragement every week, grab a buddy and join her an others who are trekking together. is a weekly wellness program done with a friend. Every week you and your buddy are given inspiration and specific instructions for moving forward, one small step at a time. Using audio, video, blogs and more, we help you to stay on track and move toward your goals, together.

Judi Ulrey

Health & Fitness Business:

Business Basics you need to know! How SMART are your business goals?
by Frank Rotella (Founder & CEO of Rofami Inc.)

The key to any successful business is making your goals as concrete as possible. This will help you focus on what’s really important. A goal that’s well defined will be easier to visualize, and easier to stick with.

One valuable technique for setting clear goals in called the SMART technique. SMART is an acronym that stands for Specific, Measurable, Attainable, Relevant, and Timely.

Specific Goals are clearly defined and described in detail. Be precise in understanding what you want to accomplish. “I want to save for opening my own facility” is not a specific goal, but “I want to save the cost of 1 year worth of overhead expenses by the time I decide to open my own facility” is clearly defined.

Measurable Goals are goals that you should be able to track your progress and clearly know when you’ve reached it. For example, “I want to increase revenues” is not a measurable goal. But “I want to increase revenues by the end of the 4th quarter” is a goal that has a definite endpoint.

Attainable Goals are realistic and reachable. Goals can be challenging, but you should have a fair chance of achieving them. “I want to make $1 million in 1 year” is not an attainable goal for many new businesses, but “I want to make $1 million in 10 years” may well be an attainable goal.

Relevant Goals are ones that make sense to you, and that reflect your specific needs. Goals that are relevant are goals you will be excited about because they will be important to you and your business. For example, “I want to save $25,000 for a down payment so I can own my own facility” is an example of a goal that might be relevant.

Time: Set a time frame or deadline for reaching your goal. “I want to open my own facility by the end of next year” is a goal that has a clear deadline.

In order to achieve your goals and stay on track you must be accountable for your actions. Write down and prioritize your goals. This is a critical first step towards putting a successful business plan into action.

Newsletter Q & A Section:

Do I need to register my health & fitness company trademark? If so why should I register?
Asked by Billy from Los Angeles, CA

Answered by Anthony Verna (Attorney at Law)

What is the trademark for the company? The good news is that the trademark can be whatever you want. Sometimes, the trademark is the company name. Quite often, as in Susan G. Komen for the Cure, the organization name is the trademark. However, I am sure you have seen this disclaimer at the bottom of many commercials: SUBWAY® is a registered trademark of Doctor's Associates Inc. In that case, the store that sells the products is the trademark. A trademark can also be a logo (think of the Blue Cross & Blue Shield), a commercial slogan, a product name, a sound (think of the sound when your computer loads Windows or the chimes that go “N. B. C.” that you just sang to yourself), or even a color in limited circumstances.

Do I need to register my company’s trademark? Not necessarily. However, without registration of a trademark, your business’ ability to enforce its own trademarks is limited to non-existent.

Why register? There are a few reasons. The first reason is that your business and your trademark attorney can perform a trademark search and discuss any possible conflicts. A trademark is categorized by fame, industry and goods/services. So there may be conflicting marks with the one your business has chosen. Doing the work up front will save you money on legal fees in trademark court proceedings. The second reason is that other areas of law may touch your business trademark. I once had a client whose trademark made a claim, which violated Federal Trade Commission regulations. The third is that if your business receives a federal trademark registration, federal court is open to your business to file lawsuits against infringers, and possibly recover triple damages.

Anthony M. Verna III is a partner at Kravitz & Verna LLC in New York, NY. Kravitz & Verna LLC focuses on advertising, promotion, trademark, copyright and general business law. Mr. Verna has a Facebook business page at where he discusses these areas of law regularly.

Kravitz & Verna LLC
Anthony M. Verna III
Phone/Fax: 212-729-5651

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