Fitness Article: Time
Marches On And So Should We!
By Susan Weiner
the changing seasons is one of the best parts of living in New
York. But we all remember the winter of 2011, which was particularly
harsh. It seemed to snow almost everyday. Finally, there was
no place to put the mountains of snow. Living in a place where
the leafs turn magnificent shades of brown, green, orange and
red in the fall and flowers bloom every spring is simply divine.
I’m not trying to rush time,
actually at this stage of my life I’m learning to enjoy
each day as it comes. However, planning to be successful (in
health, life and business) is also essential for our emotional,
spiritual and physical well being. So I think about these fleeting
summer days when many of us take advantage of running at the
beach, walking or riding bicycles on the boardwalk or hiking
on trails. Pools provided relief from summer heat and a terrific
way to exercise (especially for those with joint and muscle
issues who benefit from physical activity that is not weight
BUT we should not stop exercising because
weather conditions change. While time continues to march on,
so should we (and I mean that in a literal sense). If you live
where it is challenging to exercise outdoors during the winter
months, think about a activity program that you can continue
during the upcoming colder months. The time to decide what/how/
when to exercise is NOT when the snow is falling and you’re
curled up on the couch thinking about what type of simple carbohydrate
food to ingest during the commercials on TV. If you are not
a “gym” person, consider taking a dance class or
trying an exercise video in the comfort of your own home. If
you enjoy swimming, join a local indoor pool. Perhaps it would
be prudent to purchase some basic exercise equipment to use
in the comfort of your own home. How about just putting on some
of your favorite music and dancing to your heart’s health
and content? Or, find an exercise buddy. You can motivate each
Don’t Join a Gym
If you do not enjoy going to the gym, then please do not join.
I’d rather give a donation to my favorite charity then
to an exercise facility which I would never attend. Figure out
what works for you and stay with it. Consistency is key when
it comes to taking care of yourself.
“If your dog is fat, you’re not getting enough exercise.”
As the owner of two very large rescue
dogs, I am acutely aware of their need to exercise, each and
every day. My dogs require physical activity and so do I! Although
the routine might change a bit over the course of the winter
months, physical activity should never take a season off.
I’m not focusing on Christmas in August. I’m suggesting
that planning for a change in climate or schedule will help
you stay healthy, achieve your weight goals and improve your
emotional well-being when skies are grey. Live in the moment;
but plan for the future.
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
Health Article: ATP:
The Molecular Source of Energy Learn what leading researchers, doctors
and health conscious professional athletes have already discovered:
ATP is the molecular source of Energy!
by: Kevin Meehan is a bio-chemist
Living cells utilize adenosine
triphosphate (ATP) for energy. Thus, ATP is commonly referred
to as the ‘molecular source of energy’ and its production
is critical to a vast array of metabolic and physiological functions.
The human body only stores a minimal amount of ATP (maybe only
six seconds worth when we are in seated position) and one of our
metabolisms primary objective is to produce an adequate and steady
supply of ATP as needed so that our living cells can respond to
the multiple amounts of stresses we put on our systems from walking
to strenuous exercise. ATP molecules are generated by utilizing
several metabolic fuels, from carbohydrates to fats to lactic
It is now being recognized by
many researchers that physiological performance and a variety
of diseases may be linked to our inability to generate adequate
amounts of ATP. The current consensus among scientists regarding
how many moles (molecules) of ATP are generated from one mole
of glucose (fuel source) in an aerobic scenario fluctuates from
38 to 31. Once the system enters the anaerobic state, the moles
of ATP produced by one mole of glucose drops by at least ten times
(one mole of glucose generates 3 moles of ATP). These anaerobic
conditions occur in not only exercise but also situations of disease,
neglect of health and emotional stress. The idea of measuring
ATP production is fairly new and many researchers are still hesitant
to suggest that these numbers are a real biological indicator
of good health or fitness. What is clear is that a dramatic reduction
in energy production can have a profound effect upon our body’s
physiological functions and performance.
body mostly produces ATP by a process known the Krebs cycle. This
cycle is a series of reactions dependent on 7 enzymes in the mitochondria
and consists of a multitude of reactions required for converting
most of our fat and carbohydrate energy to ATP and heat. In a
step wise fashion, these nutrients are then broken down to yield
carbon dioxide (CO2). This reaction process is coupled with the
regeneration of ATP. Simply stated, the Krebs cycle is used to
oxidize nutrients, including lactate, to CO2 and in the process,
produces energy for our cells. Many are familiar with lactic acid
(lactate) and its negative impact upon our muscles after exercise.
While lactate is an important byproduct of glycogen metabolism,
in many ways it is a deterrent to health and performance if an
overabundance exists within our tissues. This can occur if the
Krebs cycle is underactive in its series of reactions (transformations)
which result in the reduction of generating ATP.
Here is an analogy. Think of the
gasoline (lactate) in a car’s tank and the driver’s
(your teenage daughter) foot on the accelerator. The more she
thinks about the clothes sale at the mall, the more she will press
on the pedal (adequate Krebs enzyme function) and the more fuel
(lactate) is used. This supplies power and exhaust. But if she
spots a cute boy walking on the sidewalk while in route (diminished
support of the enzymes), she will most likely decrease the pressure
on the pedal and slow down to see if he is really that cute. The
energy production is slowed (Krebs cycle reaction) and the gas
level preserved or retained (lactate). This is a rudimentary analogy
but gives the general impression of the reaction, particularly
to the parents who loaned the car.
If the enzyme’s catalytic
activity within the Krebs cycle and the respiratory chain are
compromised in any way, the series of reactions which generate
ATP and utilize the metabolic fuel sources to do so (fats, lactic
acid, carbohydrates, etc.) become reduced.
Consequently, this can compromise performance and may lead to
a vast array of diseases and health issues. These enzymes require
specific substrates in order to function at the optimal peak of
efficiency. Current research is suggesting that optimizing the
substrates required for the Krebs cycle and ATP production may
have a direct impact on how many moles of ATP are produced per
unit of a given mole of fuel.
IBN Nutrition’s bioATP Energy Endurance Recovery Formula
is a revolutionary and all natural formula based on recent research
in ATP production and innovations in biotechnology and nutrition.
This patent-pending formula is based on supporting the Krebs cycle’s
series of reactions by enhancing the activity of the seven enzymes
in the mitochondria. By maximizing the enzyme’s catalytic
activity, the potential of synthesizing Adenosine Triphosphate
is also maximized. This provides your cells with more energy and
allows the body to burn lactic acid, sugars, and fats more efficiently
which in turn leads to increased endurance and recovery.
The bioATP formulation differs
from most all other “energy formulations” in that
it does not rely on thermogenic or stimulatory substances as its
basis. These compounds, such as ephedra and caffeine or glucose
elevating compounds such as creatine, can have long-term deleterious
effects on the homeostasis of the body. Creatine, as an example,
produces formaldehyde when taken as a supplemental adjunct. Ephedra
or equivalent stimulatory substances can be adaptive; meaning
that the body will eventually rely on these substances to parallel
the cortisol “rush” experienced as a result of taking
these products. This in turn could lead to a hyperglycemic condition.
Serious, health-minded professional
athletes are taking note of this research and IBN Nutrition’s
bioATP Energy Endurance Recovery Formula. As Connor Barwin, Linebacker
for the Houston Texans has noted: “I consistently use bioATP
from IBN Nutrition because it is one of the few supplements that
I know that is safe and that works. bioATP not only helps me sustain
energy throughout my workout but also reduces my soreness the
* *25% off of your first order. Please use code rofami1 * * *
Kevin Meehan is a bio-chemist
with an active and thriving acupuncture and naturopathic health
practice in Jackson Hole, Wyoming.
Kevin embraces the science of alternative treatment protocols
combined with rigorous application of innovative and proprietary
Professional of the
Month:Professor David B. James (Owner of Vee Arnis Jitsu & Hall of Fame
David B. James was born in New York City in 1956, and acquired
an interest in martial arts at a young age. After a period of
informal practice, he began training in Goju Ryu Karate and earned
a black belt under Professor Rico Guy.
In the 1970's, his attention shifted
to more practical forms of self-defense, and he began studying
the Vee Jitsu Ryu system under Shihan Lou Ferrer in Brooklyn,
Later, David James had the opportunity
to learn and train directly under the founder of the system, whereupon
he became the protege' of Professor Vee, from whom he inherited
his present position as Chief Instructor.
In his 27 years experience, Professor
James has taught a variety of law-enforcement and corrections
professionals and has added to many other systems by welcoming
their head instructors for defensive skills enhancement.
Professor James, who in 1993 was
voted "Instructor of the Year" and inducted into the
Martial Arts Hall of Fame, believes that Vee-Arnis-Jitsu is one
of the few martial arts that does not live in the past.
It offers more than most fighting
systems", says Professor James, "because it is practical
in real-life situations, quick to learn, and easy to apply."
Professor James would like to change the general perception of
martial arts from a kid's fantasy to a practical form of self-protection
for everyone. "If I had my way, Vee-Arnis-Jitsu would become
a household name, and everyone would know this awesome system
Over 40yrs Martial Arts and Fitness
experience • Black belt Hall of Fame Inductee • Featured
in several Martial Arts Magazines
Specialties: • Street Self Defense • Law enforcement
(DEA, FBI, NYC PD, NJ PD ) self defense tactics • Thai kickboxing
• VEE-Body and Adult FITT • Boot camp, Group, Buddy
FITT • Stick and Knife expertise
Visit Professor David
James' facility for training.
POP Pilates Video:
Total Body Bangin' Workout (30 minutes) by Cassey Ho
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 Show etc.
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: Critical Factors to Consider When Training
Young Athletes by TWIST Sport Conditioning
children and adolescents can be fun yet challenging. There are
a number of factors to consider for safety reasons and for developmental
reasons prior to beginning an exercise program for children.
• Parents and trainers must always keep in mind that children
are not young adults; they are in the special needs category.
• Exercises, skills and drills must be age appropriate and
• Exercises should be both challenging and fun.
• Due to differences in rates of growth, developmental and
growth considerations must be considered.
Growth & developmental
During adolescence children evolve into young adults. This is
a physically and psychologically stressful stage of life and can
affect sport performance and self confidence.
By age 8 yrs old the brain and the nervous system are fully formed
and many motor patterns have been imprinted into the brain. These
foundational patterns become the foundation for many sport skills.
The more children are exposed to sports & activities, the
more varied their movement patterns will be. The mind to muscle
connections continue to improve with age provided the motor patterns
are used and movement preceisin is emphasized.
At the onset of puberty (avg. age 10 for girls age 12 for boys)
the long bones begin to increase in length creating very long
levers that are capable of generating more force making sport
faster and more powerful. During this time there is minimal change
in the structural size of the skeletal muscle creating a distinct
imbalance between bone size and strength. The ability to control
the long levers is challenged with some athletes becoming uncoordinated.
The risk for injury is great with force production being strong
and force reduction being weak.
At around age 14 both boys and girls begin to produce testosterone
(just in varied amounts – greater for boys than girls) that
stimulates muscle growth. Muscles become structurally bigger and
the imbalance between limb length and muscle size decreases giving
athletes more power and greater force production. Full mature
size is attained at approximately age 20.
• 1 pumpkin, approximately 3 lbs.
• Sea salt and freshly ground white pepper
• 1 loaf gluten-free bread, cut into 1/2 inch chunks
• 2 Tbsp. nutritional yeast
• 1/3 cup pecans, very finely chopped
• 6 large dates, coarsely chopped
• 3 garlic cloves, chopped
• 1 medium sweet onion, coarsely chopped
• 1/4 cup fresh basil, chopped
• 1 tsp. all-spice
• 1 tsp. chili powder
• 1/2 cup Greek plain yogurt
• 1 tsp. black sesame seeds
1. Preheat oven to 350 degrees F.
2. Line a baking sheet with parchment paper. Hollow the pumpkin
by cutting a cap on the top, removing the insides and setting
aside. Season with sea salt and pepper, place onto the baking
3. In a large mixing bowl, combine bread, yeast, pecans, dates,
garlic, onion, basil, all-spice and chili powder; mix well to
combine. Transfer mixture into the pumpkin.
4. Place pumpkin into the oven for 2 hours or until insides are
bubbling and pumpkin is tender.
5. Remove from oven, set aside to cool for 3-5 minutes.
6. In a separate smaller bowl, combine Greek yogurt with sea salt
7. To serve, portion pumpkin mixture and pumpkin flesh onto plates.
Top with a dollop of the Greek yogurt and a sprinkle of black
Perfect Breakfast Even if you're vegetarian or vegan!
by: Geri Zatcoff, M.S.Ed., M.S., C.N.S
By now most of you know that I am a huge proponent of not only
eating breakfast, but of including some protein in that breakfast.
Protein will keep your blood sugar stable and you won't feel hungry
for hours, allowing you or your kids to focus on the task at hand.
How are you going to manage it?
By making extra vegetables the night before. But even that's not
necessary some times. Take this morning for example. Last night
I made a huge pot of tomato basil sauce to put in the freezer.
I left a jar in the fridge. This morning, I remembered a dish
I learned in Rome, from Cesare (pronounced Che-za-reh), one of
my housemates. He made eggs this way all the time.
The asparagus is my addition.
I threw them in a hot skillet with just a touch of olive oil.
Let them cook for a minute and then add the sauce. Let it get
bubbly and add your eggs. Sprinkle with a touch of sea salt and
cover. They cook in 2-3 minutes. I added some sourdough rye bread
because when you break the yoke in the tomato sauce, trust me,
you're gonna wanna have something to soak it up!
Even if you're vegetarian, vegan
or grain free you still have lots of options with this breakfast.
You could put it over quinoa, white beans, polenta, mashed sweet
potatoes, yams, roasted root veggies, broccoli rabe or any sauteed
greens from the night before. If you're off grain, go the veggie
Another Great Idea!!
Don't think you have time to cook. You know my motto: Cook once,
eat for days! Stews are great because you can keep adding to them.
Here's one I made the other night. I always try to keep some chopped
turkey in the freezer, never knowing exactly what I am going to
make with. When I found beautiful okra in the store, voila, the
idea came to mind.
Here it is. Turkey stew with okra.
This is a one pot dish and so easy. You saute the meat first,
remove it, saute the veggies and then put it back together.
I started with onions, celery and
carrots. Then I added chopped garlic and jalapeno, and a teaspoon
each of cumin and chipotle pepper. Then came the tomatoes and
okra. When the veggies were almost done, I added the turkey back
in and a can of black beans, drained and rinsed. Salt and pepper
Once the stove was turned off,
in went lots of chopped fresh cilantro. So beautiful with lots
of color and flavor. I ate it as is but this would be great over
whole wheat pasta, rice or polenta with a touch of grated cheese.
Add more tomatoes and you have gumbo.
The secret to great easy meals
is fresh ingredients. Always keep on hand carrots, celery, onion
and garlic. I usually also keep Italian parsley. It is my "go-to"
fresh herb because it goes with everything. Don't like turkey?
Substitute chicken sausage or even a bit of nitrite/nitrate free
bacon. A little goes a long way.
Life is too short to eat bad food!!!
Always in optimal health,
Health & Fitness
Business: Top 10 Tips to Improving Cash Flow
By Vito Mazza, Senior Consultant
a company provides a product or service, it has a right to expect
to be paid on a timely basis. However, anyone who’s been
in business a month or more has learned that prompt payment is
not always the case. Often, accounts get seriously past due, or
when payments are made, there may be insufficient funds in the
customer’s account to cover a check. Accounts not paid within
terms can have a dramatically negative impact on the “cash
flow” of a business.
1 Have a Defined Credit
One of the major causes of overdue receivables is that the business
has not explained to its customers and staff when accounts are
to be paid. If customers are not educated that their accounts
are to be paid on time, then chances are they’ll pay late
or sometimes, not at all. Make sure that your company’s
terms of payment are clearly stated in writing to each customer.
2 Invoice Promptly and Send Statements Regularly
If you don’t have a systematic invoicing and billing system,
get one. Many times the customer hasn’t paid simply because
they haven’t been billed or reminded to pay in a timely
manner. This situation usually occurs in smaller or newer businesses,
where they may be short-handed on staff needed for timely invoicing
3 Address Service Requested
One of the most difficult collection problems is tracking down
a customer who has “skipped”. All businesses should
be aware of a special service
offered by the US Postal Service. Any statement or correspondence
sent out from a business or professional office should have the
words “Address Service Requested” printed or stamped
on the envelope, just below your return address in the top left
corner. If a statement or invoice is sent to a customer who has
moved without informing you of their new address, and the words
“Address Service Requested” appear on the envelope,
the Post Office will research this information and return the
envelope to you on a yellow sticker that gives the new address
or other updated information. If the customer has placed a “forwarding
order” with the Post Office, the Post Office is required
to forward the envelope to the customer and give you a form #3547
with the new address and charge you approx. 50 cents. This will
keep your address files up to date.
4 Contact Overdue Accounts
More Frequently There is no law that says that you may only contact a
customer once a month. The old adage “The squeaky wheel
gets the grease” has a great deal of merit when it comes
to collecting past due accounts. It’s an excellent idea
to contact late payers every 10-14 days. Doing so will enable
you to diplomatically remind the customer of your terms of payment.
5 Use Your Aging Summary
Report, Not your Feelings Many well-meaning businesses owners (or staff members)
have let an account age beyond the point of ever being collected
because of the “feeling” that the customer would pay
eventually. While there are isolated cases of unusual situations,
the truth is that if you aren’t being paid, someone else
is. Stick to your systematic follow-up plan. You’ll soon
identify who really intends to pay and who doesn’t. You
can then take appropriate actions.
6 Make Sure Your Staff
is Well-Trained Even “experienced” staff members can sometimes
become jaded when dealing with past due customers. This usually
happens when debtors have broken promises for payment that have
been made previously. Make sure the staff is firm, yet courteous
when dealing with them. Your entire staff could benefit from customer
service training because, in effect, they must “sell”
your customers on the idea that you expect to be paid. Make sure
that your collection staff is trained to both, bring the account
to current status, while also maintaining “good will”
with the client base.
7 Admit any Mistakes on
Your Part and correct them ASAP
Sometimes customers don’t pay because they feel that you’ve
made a mistake. If you have, quickly admit it and correct it.
Your customer realizes that mistakes can happen in business. Unfortunately,
many customers believe that the owner or president “doesn’t
need the money.” Denying an obvious error only fans the
fire of resentment that your customer may already feel.
8 Follow all Federal and
State Collection Laws In many states, businesses are governed by the same collection
laws that regulate collection agencies. For example, calling customers
at an odd hour or disclosing to a third party that the debtor
owes you money, are just a couple of the numerous collection practices
that can cause serious repercussions. If you’re not sure,
call your state’s department of finance which governs and
monitors collection agencies.
9 Use a Third Party Sooner
If you’ve systematically pursued your past due accounts
for 60 to 90 days from the due date, (and they still haven’t
paid) you’re being delivered a message by your client. More
than likely, you’ve requested payment four to six times
in the form of phone calls, letters and statements. Statistics
show that after 90 days, in-house collection effort loses up to
80% of its effectiveness. That means that the time and financial
resources budgeted for collection efforts should be focused within
the 1st 60-90 days, when the bulk of your accounts can and should
be collected. From that point on, a 3rd party can motivate your
client to pay you in ways that you cannot, simply because the
demand for payment is coming from someone other than you. Before
paying a contingency collection agency, an attorney or using small
claims court, why not explore using a fixed flat-fee collection
10 Remember that Nobody
Collects Every Account Even by setting up and adhering to a specific collection
plan, there will still be a few accounts that will never be collected.
By identifying these accounts early, you will save yourself and
your company a great deal of time and money. Even though a few
may slip by, you’ll find that overall the number of slow
pay and nonpaying accounts will greatly diminish, and that’s
a victory in itself!
Vito Mazza, Senior Consultant
& A/R Specialist is available to answer your CASH FLOW questions.
He has MORE tips on how to increase cash flow by making the best
payment arrangements with your customers, along with providing
you with a special “script” to follow. He will also
give suggestions on what to look for when choosing a collection
agency and what choices you have for recovering your delinquent
Newsletter Q & A
Section: How much physical activity do children
need? Asked by Sharon from New jersey
by Frank Rotella (Owner & Founder of Rofami Inc.)
recommended that children and adolescents do 60 minutes (1 hour)
or more of physical activity each day.
should encourage their children to participate in activities that
are age-appropriate, challenge motor units, offer variety, and
most importantly are FUN! Both children and adolescents should
perform three types of physical activity:
Cardiovascular / Aerobic Activity
Aerobic activity should make up most of your child's 60 or more
minutes of physical activity each day. This can include moderate
intensity or vigorous intensity aerobic activity (walking or running).
About half the week should include vigorous activity.
Gymnastics, push-ups, and other body weight exercises should be
performed at least 3 days per week as part of a child's exercise
Bone Strengthening These exercises should be activities
like jumping rope or running. These activities should be performed
at least 3 days per week as part of your child's exercise routine.
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