Myth # 1: Pain Equals Gain
It is a popular misconception that only when you feel the pain
are you gaining anything from your workout.
"The "no pain, no gain" mentality contributes
to more injuries and more burnout than any other fitness factor,
especially among my age group (baby boomers). It is wiser to
exercise sustainably over a longer term, than to push yourself
to the breaking point.
Myth # 2: A Taskmaster Equals
the Best Teacher
Reality Exercise Shows that have recently become popular portray
drill-sergeant-style trainers as being the most effective fitness
While leveraging fear and using intimidation techniques may
mean instant short-term fitness results, they’re sending
the wrong message about how to get and stay fit for a lifetime.
Attainable short-term goals and positive reinforcement are more
likely to create good fitness habits that are sustainable for
Myth #3: Pumping up the Volume
Equals Pumping up Your Physique
It seems some fitness instructors think screaming louder and
blasting the bass is motivational. It's time to think again.
While high-decibel workouts might be temporarily motivational,
over time these techniques become draining and stressful leading
to faster fitness burnout. Look instead for uplifting music
and gentle coaching in your workouts.
Myth # 4: Fitness Equals a
Fight Against Your Body
Sales pitches that encourage "shaving off the pounds"
and busting your abs or your butt have solidified the image
of fitness as a battle against your body. Fighting
is not a sustainable activity or philosophy. Instead, think
of partnering with your body. Meet it where it is at right now
and provide the environment and tools to reveal your body's
best potential. When you take this approach you are setting
yourself up for success every step of the way.
Myth #5: Force Equals Fit
Today's popular exercise routines promote pounding your body
into shape. But ancient fitness modalities, such as Yoga and
Tai Chi and Dance had it right. Fitness is not about pumping
the most iron or performing the most reps, it is about teaching
your body how to move efficiently, using all of your muscles
groups, and sustaining these movements over time. Exercise including
strength training should be approached as a gradual lifetime
process. This way, exercise becomes a pleasure not a chore.
Holland M.F.A. is one of the leading authorities in the Health
& Fitness industry, and public health advocate who specializes
in preventive and rehabilitative exercise for people.
Her Moving Free® approach to exercise
is designed to provide a movement experience so pleasant it
doesn't feel like work. http://www.easyexercisevideos.com.
At this time of year when New Year Resolutions are just around
the corner, I’d like to offer some suggestions on how
to get into shape and stay there once and for all. Many of today's
fitness programs are all about the quick sell and even quicker
results. Many are based on dangerous fitness myths.
Your Mind-Body Connection by DR. DAVID MOORE, CHIROPRACTOR
Nervous System is Your Mastermind
Since the nervous system is the most important system in the human
body, doesn’t it make sense to have it checked periodically?
Your brain and spinal cord comprise the master system of your
body. They control and coordinate every cell, tissue, organ, and
system of your body. Realistically speaking, though, you probably
take your car in more often for check-ups than you do your nervous
How Does Chiropractic
Care Support Your Nervous System?
Chiropractors maintain the integrity of the bones that protect
your nervous system’s control center. According to a University
of Colorado study, it only takes about the weight of a dime (8mm
Hg pressure) to affect nerve function and only 6% stretch on a
nerve decreases its impulse by over 70% (Journal of Bone and Joint
Surgery). You may not even feel this kind of light pressure, but
it could be there and doing your body harm. Nerve compression
can exist without pain (M. Hause in Spine)
By the time you have reached adulthood
you have probably had every system in your body checked: your
blood, lungs, eyes, ears, nose, urinary tract, etc. But you most
likely have never had the system that runs those systems checked—the
nervous system. Furthermore, you have been conditioned to think
that when something goes wrong in your body, changing its blood
chemistry (blood system) is the answer; that is, you have taken
How Can a Chiropractor
Measure Your Nervous System?
Measuring your nervous system with technology has rapidly become
the highest standard of care over the past decade. Advances in
Electric Myography, Thermography, Heart-rate variability, Algometry,
and Digital Range of Motion have led to the ability to measure
neurological efficiency. These quick, painless, non-invasive tests
give you the advantage of knowing how the master system of your
body is interacting with all of the other systems of your body.
Being able to quantify your overall nerve system function, your
health care can be focused on improving the performance of your
master system, rather than on the secondary systems it controls
In our Chiropractic office, we
utilize advanced chiropractic technology that scan your spine
and deliver a computerized image of the stress and tension to
your nervous system. X-rays are also very useful in detecting
trauma or degeneration. Chiropractors are experts in palpation,
using the hands to delve for vertebrae that are misaligned.
How Can You Have Your Nervous
System Measured Today?
The most important step in becoming healthy is making sure your
spine and nervous system are functioning right. Once this engine,
this internal regulator, is functioning well, good health follows.
Contact your local chiropractic office to see how they conduct
spinal assessments. Start your New Year right by making sure that
your Mastermind is functioning to its full potential.
Dr. David Moore
During the past fourteen years,
Dr. David Moore has built a successful private chiropractic practice,
On Track Chiropractic Center in Clifton, NJ. Dr. Moore, a Clifton
native, is dedicated to providing excellent chiropractic patient
care and educating practice members about the Chiropractic Lifestyle.
Moore is a graduate of Bloomfield College, where he earned a B.Sc.
in Anatomy and Physiology; his Doctor of Chiropractic degree is
from New York Chiropractic College. Prior to providing chiropractic
healthcare, Dr. Moore worked as a personal trainer, providing
lifestyle education to clients at the Elmwood Park Athletic Club
and Gold’s Gym. Both disciplines work in tandem to help
people function at their highest level.
Dr. Moore has appeared on Health Talk and two Internet/radio shows:
Power Hour and Thirty Minutes to Living Longer. He is a successful
speaker to audiences who are interested in learning about living
a healthy lifestyle. His engagements have included North Jersey
businesses, Community Organizations and professional peer organizations
including New Beginnings, Purposeful Connections, the New Jersey
Association of Chiropractors and Learning Curves. On Track Chiropractic
Center is a 100 Year Lifestyle affiliate in Clifton,NJ.
Moore is an active member of the North Jersey Regional Chamber
of Commerce and serves on the Counsel Region Board of the Association
of New Jersey Chiropractors. He lives with his wife Elisa and
their three children, Max, Hailey and Stella, in Glen Rock, New
Frederick Carl Hatfield,
Ph.D. ("Dr. Squat") (President of the International Sports Sciences
Born in Williamstown, Massachusetts on October 21, 1942, Dr. Hatfield
was raised in a Connecticut orphanage until his graduation from
Cromwell High School in 1961. Throughout high school, he competed
in track & field, soccer, basketball and cross country all
four years, and was honored at graduation as "best athlete."
the U.S. Marine Corps and spent his enlistment with the Office
of Naval Intelligence in the Philippines. He was honorably discharged
in 1964. Then Dr. Hatfield enrolled at Southern Connecticut State
he competed in gymnastics, and was team captain in his senior
year. He competed in the National (NCAA) Gymnastics Championships
three consecutive years as a college gymnast, and was the SCSU
charter president of the National honorary athletic fraternity,
Sigma Delta Psi. He graduated with honors in 1969, earning his
Bachelor of Science degree in health, physical education &
graduation, he accepted a teaching fellowship at the University
of Illinois at Champaign/Urbana, earning his Master of Science
degree in the social sciences of sport. His doctoral studies at
Temple University (Philadelphia) were completed during his tenure
there as a teaching associate. His doctoral competency examinations
were successfully completed in the social sciences of sport (psychology,
sociology and motor learning). He was awarded his doctorate (Ph.D.).
degree in 1973. Early in his career he was cited in "Who's
Who in American Education," and voted one of the "Outstanding
Young Men in America."
professorships at Newark State College and Bowie State College
(New Jersey and Maryland, respectively), he accepted a professorship
at the University of Wisconsin (Madison) in 1976, where he conducted
research in sport psychology and taught undergraduate and graduate
level courses. In 1980, Dr. Hatfield left Academia to begin a
fitness equipment and training facility business in New Orleans.
The lure of working for the largest health and fitness industry
in the nation, however, took Dr. Hatfield to California in 1983.
He launched one of the most successful sports training magazines
in the country for Weider Health & Fitness, Inc. in 1985,Sports
Fitness (later renamed Men’s Fitness).
In 1983, Dr. Hatfield studied for a brief time at the famous Lenin
Institute of Sport in Moscow (USSR). He returned there in 1989
as co-coach of Team USA for powerlifting competitions in Moscow
and Abakaan, Siberia. He has four training books translated into
Russian, distinguishing him as one of the best known Western strength
experts in the Soviet Union.
advanced to the position of Senior Vice President of Weider Health&
Fitness, Inc. by 1989, and was director of research and development
for that corporation until June, 1991. He created several sports
nutrition products that have grossed several million dollars annually
for Weider Health & Fitness, Inc. Then, from 1991 until 1994,
Dr. Hatfield served as Director of Research & Development
for Titan Sports, Inc., (the parent company of The World Wrestling
Federation (WWF), since renamed World WrestlingEntertainment,
or WWE. In this capacity he created and launched ICOPRO ("Integrated
Conditioning Programs") and conducted research.
Dr. Hatfield was awarded the prestigious Alumni Citation Award
from Southern Connecticut State University "in recognition
of [his] extraordinary achievements and distinguished career."
Along the way, Dr. Hatfield distinguished himself as a best-selling
author, winning the World Championships in powerlifting three
times and one of the most sought-after personal coaches in the
country among elite athletes from several different sports disciplines.
To his credit are over 60 published books (many published in Italian,
Japanese, Spanish, German and Russian), over 200 articles, more
than 30 world and national records in five different weight divisions
(a feat never before accomplished by any athlete in any sport),
and many credits in the advertising, television and film industries
as an athlete, talent and sports training and fitness expert.
memorable accomplishment in sport came at age 45 when, at a body
weight of 255 pounds, he lifted 1014 pounds in the squat (1987),
more weight than any man in history had ever lifted successfully
been consultant to several sports' national governing bodies,
national sports federations around the world, professional sports
teams, and many of the leading corporations throughout the world
in the sports and fitness industry. He is widely sought after
as a public speaker, presenting several seminars and clinics worldwide
each year. He hosted a sports and fitness radio call-in show with
WALE radio (Providence). He remains actively involved in research
and writing in the areas of fitness, health and sports performance.
He hosts one of the most popular internet fitness and sports training
sites in history, http://www.drsquat.com,
as well as http://www.issaonline.edu.
is currently President of the International Sports Sciences Assoyu8ciation
(ISSA), lecturing worldwide in that capacity. Throughout the years
he remained internationally competitive in the sports of Master's
level powerlifting and weightlifting. In August 1998 he represented
the USA Weightlifting Team to the Nike World Masters Games in
Portland, Oregon. In June of 2000, Dr. Hatfield was inducted into
the Powerlifting Hall of Fame, located in York, PA. He is affectionately
known around the world as "Dr. Squat."
Workout of the Month: by Cassey Ho
POP Pilates: New Body Makeover! (Legs,
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 &
What Do You Know About
Assessments? 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.")
going through with any plan, the plan must first and foremost
be clear, thorough, and effective. For example, before going through
any test, one has to do some research or studying beforehand.
And just like before playing a game or any sport, you need some
practice and training. Assessments serve a similar purpose, actually!
Have you ever heard of what an assessment is?
An assessment, first of all, is
an essential part of a training program. How come, you ask? Well,
assessments are what allow the trainer or health professional
to learn more about the client's background, occupation, prior
surgeries, and lifestyle. These are important factors to determine
before the correct program is created especially for the client.
So, why are assessments necessary
again? We do them because it provides what us fitness trainers/health
professionals the necessary information to design the right program
for our clients.
In an assessment, a client can
expect to find that the trainer or health professional will be
asking a number of questions. These questions will be regarding
background information, in order to know more about pre-existing
conditions about the client. They may even ask to fill out some
forms. And following this step, the client/individual will go
through a dynamic postural assessment in search for muscle imbalances
and movement compensations. (Simply said, a muscle imbalance is
when one muscle or a group of muscles work harder than necessary,
while other muscles don't work hard enough. A movement compensation
is when the body compensates due to tightness and/or weakness
in a particular body part.)
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.
Kuzora's Quick Low Carb Breakfast Ideas
John Kuzora (Founder of Kuzora Fitness)
high protein, low carbohydrate breakfast will keep you energized
and reduce your appetite. But what the heck can you eat? Cereal
is out. So are pancakes, muffins, waffles, and most other typical
breakfast foods. The standard eggs and bacon is fine, but it gets
With a bit of creativity and
a few minutes in the kitchen you can make a healthy, delicious
low carb breakfast.
Try one of these recipes this month and let us know what you think!
Paleo Green Eggs &
6 hard boiled eggs, diced
6 strips bacon, crumbled
2 avocados, mashed
Juice of a lemon
Salt & pepper to taste
Mash the avocados in a large
bowl. Add sea salt, pepper, lemon juice, and crumbled bacon. Mix
to combine ingredients. Add chopped hard boiled eggs and toss
Sausage with Bell Pepper
and Monterey Jack
4 cooked Italian sausage links,
¼ cup red bell pepper, diced
¼ cup green bell pepper, diced
¼ cup shredded Monterey Jack cheese
Sautee peppers in olive
oil until lightly browned. Add sliced sausage and cheese. Continue
heating over low heat until cheese is melted.
Kuzora, founder of Kuzora Fitness, has been training the Wake
Forest, NC area since 2002. He is committed
to working with each of his trainers individually & extensively,
to ensure that Kuzora Fitness clients receive the highest possible
level of instruction.
John's experience includes:
•Degree in Nutritional Science
•Two years in the New York Giants organization
•NSCA-CSCS (National Strength and Conditioning Association's
Certified Strength and Conditioning Specialist)
•ISSA-CPT (International Sports Sciences Association's Certified
Personal Trainer) •Activated Isolated Stretching Flexibility
•Member of American Mensa
10 Health Tips From LeanDream
by: Alan Zimmerer (Personal Trainer)
1. Water, water, water.
It’s not easy to be far from the goal of 8 glasses of water
each day and many of us don’t realize how far off we are
from it on a daily basis. The best thing you can do is buy a water
bottle and keep it next to you at your desk. Fill it up first
thing in the morning, at lunch, and late afternoon, at the least!
The more water you drink, the less water your body retains, leaving
you hydrated and leaner.
2. Refuse to take the
elevator anymore. Ever.
If taking the stairs is difficult for you – that’s
more the reason to do it (assuming you don’t have an injury
that is painful). This adds up over time to help you lose weight.
Incorporate 3 minor physical changes to your routine such as taking
the stairs at all times, parking further away from the door, walking
to your co-workers office to get a question answered instead of
using e-mail or the phone, or carrying your grocery bags to the
car instead of using the cart. Always “take the hard way
3. Commit to sleeping 7-8
hours a day.
Those who sleep 6 hours a night are 23% more likely to be obese,
4 hours or less – 73% more likely to be obese. Sleeping
regulates two hormones: Leptin and Ghrelin. Leptin is released
by fat cells and signals the brain to stop eating (fullness).
Ghrelin is made in the stomach and small intestine and signals
the brain to keep eating (hunger).
Leptin is lower and Ghrelin is higher in people who sleep fewer
hours, pushing you to eat more. The less you sleep the hungrier
4. Eat until you are no
longer hungry, not until you are full!
Read this one again. This simple concept can make or break your
weight loss plan. Your entire life you may have been trained to
stop eating when you are full – but that’s too late!
Eat until the hunger subsides and then tell yourself to stop.
Try downing 2-3 cups of water near the beginning of your meal
to help you feel full and stop eating before it’s too late.
5. Weight training can
be safe for the large majority of the population at ANY age.
You MUST include weight training in your exercise plan if you
want your results to stay and if you want to truly reach your
Benefits of weight training:
1. Helps to prevent osteoporosis (a result of directly increasing
the strength of bones).
2. Increases strength (not muscle size) allowing one to burn more
calories during a workout, which in turn leads to more weight
3. Helps one to stabilize their figure and body weight at a healthy
level (means no more yo-yo-ing). Your body will naturally make
adjustments to keep your body weight once you get over the hump
of losing your rump.
4. Significantly reduces stress.
5. Helps regulate sleep.
6. Increases strength of tendons and ligaments, which fight against
aging and injury.
7. Routine weight lifting provides a lift in energy and makes
daily life much easier to handle.
6. Eat breakfast.
Studies have shown that eating breakfast alone can increase daily
metabolic rate by 5%. That could lead you to losing 10 pounds
in a year from doing just that!
7. Eat small, frequent
meals (every 2-3 hours).
Eating regularly increases the thermic effect of food (TEF), or
calories expended from digestion. Eating too much food at once
suppresses TEF and causes more calories to be stored. Additionally
eating regularly regulates blood sugar, reducing the temptation
8. Do not fear carbohydrates.
A proper diet should provide a ratio of 60% of calories from carbohydrates,
20% from protein, and 20% from fat.
9. Understand Exercise.
The human body naturally adapts to your environment. Think about
what type of environment your body routinely experiences. If it
does not include some amount of physical stress, overtime, your
body adjusts to a sedentary lifestyle because it doesn’t
need to be strong to survive. Put some well-timed and well-designed
physical stress into your life and you’ll be amazed at how
your body changes to handle that stress!
10. Eating Healthy on a
Here’s a quick article that makes it simple to eat healthy
and save money at the same time.
Don’t do it alone
One of the best decisions you may make is to admit that you might
not know exactly how to get where you want to be. Hiring an experienced
and quality professional will help you minimize the time it takes
to see results, provide you with a plan to follow, help hold you
accountable, and help you avoid injuries or potential harm from
following a workout plan that is not right for you. An investment
in your health is the best investment you can make.
5 Ways to Improve Your
Business in 2012 by Frank Rotella (Founder of Rofami Inc
& the Rofami Health & Wellness Newsletter)
some great tips for growing your business in the New Year. With
over 10+ years in the finance and fitness industries, I’ve
been able to assist trainers, doctors, and other health /fitness
professionals improve their businesses.
Certification & Continuing Education (Always moving forward)
You’re never too advanced to learn something new.
Add value to your business by receiving a new certification and
by learning something new through continuing education courses.
Continuing education courses are not only mandatory to maintain
your certification(s), but they are a great way to increase your
knowledge base to share with your clients.
Insurance (Liability, Health, Life, Disability) Protecting
yourself, your family, and your business from unforeseen situations
is critical. Each year you should review your existing insurance
policies to make sure they are still the appropriate policy for
your situation. Each year businesses change and family situations
change. Understanding your current policies and what else is available
will give you peace-of-mind going into the new year. Some policies
offer new features that can potentially benefit you in a positive
Sales & Marketing Plan (Have a Plan, be creative)
Each year business owners should evaluate their past year’s
marketing campaigns & sales figures to determine what worked
and what didn’t work. Moving forward into the new year,
adjusting your marketing and sales plans is critical to your future
success. Don’t be afraid to focus on the areas that were
the most successful for you last year and don’t be afraid
to think outside the box when adding additional revenue streams
to your existing business.
Passion for your business (Reinvigorate your passion for your
business) Take a couple of days or a week to analyze
your business practices and revitalize yourself. Your passion
for your business and for the products/services you provide will
show not only to your employees (if you have any) but also to
your clients. If you’ve lost the passion for one aspect
of your business, find where your passion lies and focus your
energy on that aspect of your business. The more passionate you
are about your business the more success you will have. Remember
that success isn’t just measured monetarily!!!!!
I read an inspirational
article in your newsletter about Peter Ajello a couple of months
ago. How is Peter progressing and what's his secret to weight
loss? Asked by Joe P. (New York, NY)
Answered by Peter Ajello
One of my favorite weight-loss
and health tips is Juicing:
Juicing is the final key to promote weight-loss, give you a radiant
and energetic life, and provide true lasting health. Health authorities
recommend that we get 6-8 servings of vegetables and fruits per
day, however, very few of us actually consume this. Juicing is
an easy way to guarantee that you will reach your daily intake
needs and absorb all the nutrients. When we juice grasses, sprouts,
fruits and vegetables, their nutrients, minerals, vitamins, essential
fatty acids, and proteins are released from the fiber and we are
able to drink this in a highly concentrated way which then enables
them to enter the bloodstream very quickly. Juicing doesn’t
have to be a big investment. You can purchase a modestly priced
juicer to start with. Once you see the results, you can always
upgrade! The key is to start doing it!
On December 3, 2008 I weighed 445
lbs, was not able to get out of bed, and the Holidays were quickly
approaching. I could feel nothing, was medicated on 14 different
drugs, depressed and clearly in the depths of Hell.
On December 3, 2011 I completed
my first 5K Warrior Dash, with 12 obstacles crawling through the
mud, and leaping through fire. I ran fiercely, pushing myself
to my outer most limits, and finished the race alive and with
a great sense of accomplishment. This challenging adventure may
sound like Hell, but I assure you I was no longer in Hell. By
now I had lost 200 lbs, naturally, rid my life of all the chaos,
listened to learn and learned to listen. I had crawled from the
depths of Hell and back, just one inch at a time, and now celebrate
health, happiness, and success!
In this New Year I wish the same
for you. As Peter Tunney would say, “Nothing Happens Unless
First a Dream.”