August 2010 Issue


Motivational Message on "Limitations" by Bruce Lee

If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.

Have you thought of PILATES for your PAIN? Many have, but…how did it all start?

• With the interest and success of Pilates in this age, sometimes the roots of the work can be forgotten or even misunderstood. Functionally, Pilates work offers refinement of motion, promoting efficiency of the body by decreasing the amount of disparities from side to side, front to back, and opposing muscle groups and so on. This all stemmed from the “powerhouse” or trunk, not just abdominals, but the entire core of the body, and everything that flows out from this power center is independent yet supported from it. Understanding that movement efficiency is the key element to effective movement will help in grasping the intention and purpose of this type of work.
• The basic Pilates exercises affect the body for stabilization in many ways.
• Many exercises “spot the trouble” and show insights to your own movement habits that could be a root cause of pain and ailments, not linked to structural issues.
• There are many aspects to the comprehensive work of Joseph Pilates. Joseph Pilates created this work, in the 1920’s to the 1960’s, primarily for dancers as a method of recovery from injury. Joseph himself was a gymnast and boxer and had innovative ideas for fitness training that were years ahead of his time. He developed the “Cadillac” in a World War I hospital bed, to convert it into a useful recovery tool for patients. This training turned and grew into what is now a whole method of exercise. Incorporating preventive injury training is now “mat” exercise, while the “reformer, trapeze and Cadillac” are also tools he would use for progressing his clientele of elite New York dancers.
• While Joseph originally called the program “Contrology”, the name never stuck; his surname did. His attention to the finest detail and control in the work are what he emphasized then, and what we continue to work with today.
• Today’s increase in participants can be accounted for in many ways, including the many stars that use the program to train, the athletes that claim benefits from it, and the fact that this work, while intense, focused and effective, does not come with other strings attached, as in lifestyles like Yoga or Tai Chi. Pilates can be done by anyone as a stand alone fitness program, or in conjunction with any training method and is not exclusive of our daily life. Yoga offers many benefits but has multiple facets that can and should be integrated. Pilates is a fitness program only.
• Pilates participants see wonderful results that, no question, improve their daily living, from just getting up in the morning, to training for a marathon. The ongoing success of this work is a tribute to the amazing insights of one man: Joseph Pilates.

• When looking for YOUR favorite instructor, find one who knows the:
– *effective stabilization that is needed to engage correct muscles for Pilates
– *basic Pilates exercises with modifications for special circumstances
– *basics Pilates exercises with progressions for advancing students
– *Body landmarks to help visually identify weaknesses
– *Cueing strategies for successful Pilates teaching
– *Variety of integrated functional exercises that are catered to individuals

Tracey Carr
Certified: Personal Yoga & Pilates Trainer

Workout of the Month

Submitted by Scott Colby /

Here is a great 10 minute total body fat burning circuit that will work your upper body, lower body, abs and heart rate. All you need is a jump rope and you can do this workout anywhere. This is especially great to burn off the extra calories you may have eaten this summer.

OK, here’s the 10 minute toal bdy fat burning circuit:
Jump Rope x 100
Jumping Lunges x 10 each leg
Push Ups x 10
Perform as many rounds as you can in 10 minutes. See if you can get 4-5 rounds.

What did you have for breakfast and why?

This might be the best question you can ask yourself today.

Walking in NYC this morning I witnessed a phenomenon that takes place everyday, even where you live. People start their day with the wrong breakfast. They consume large amounts of sugar, fat and salt, then feel sluggish, unmotivated and fat, then grab some more fat, sugar and salt to feel better. Break the cycle and start your day with amazing energy, metabolism and focus. Ask yourself these questions to see if you ate the best breakfast for you:
• Why did you choose it?
• How did you feel after eating?
• What was the quality of the food?
• Did it have excessive sugar, fat, salt and preservatives/chemicals?
• Could you have made a better decision? If yes, what?
• Why didn't you make a better decision?
Everyone I ask wants these 3 things: to lose weight, have more energy and less pain. Breakfast is a chance to get all 3 of those things! Tomorrow make a great choice and choose a lean protein like organic eggs, energizing carbs like oatmeal & berries and a good source of fat like almond butter. Just do it.

Be Great,

Peter K MS, PT
Speaker, Author, Health Coach
Blogtalkradio's Fitness Director

Recipe of the Month - "Stuffed Tomatoes"

Prep Time: 30 min / Cook Time: 15 min / 6 servings
• 1 cup dried morel mushrooms
• 1 cup dried chanterelle mushrooms
• 1 cup dried shiitake mushrooms
• 1 cup warm water
• 3 cups white wine
• 6 medium tomatoes, cored, seeded plus 1 tomato, chopped
• 1/2 teaspoon salt
• 2 tablespoons olive oil
• 2 tablespoons minced shallots
• 1 tablespoon minced garlic
• 1 cup finely diced onion
• 1 1/4 cup panko crumbs (Japanese)
• 1/4 teaspoon pepper
• 3 1/2 ounces goat cheese, room temperature
• 1 tablespoon chopped fresh parsley leaves
Put mushrooms, water, and wine into a container and soak until mushrooms are rehydrated. Remove mushrooms and squeeze out excess liquid. Reserve the liquid. Roughly chop mushrooms.
Sprinkle the cored and seeded tomatoes with salt and place upside down to drain. In a saute pan heat 2 tablespoons of olive oil and add shallots, garlic, and onion. Cook until translucent. Add mushrooms and cook for about 5 minutes then add 1/2 cup of the reserved mushroom liquid to pan and cook for another 4 or 5 minutes, or until most of liquid is absorbed. Add the panko and the chopped tomato and stir to combine. Season the mushroom mixture with salt and pepper and remove from heat.
Preheat the broiler. Mix together the room temperature goat cheese and parsley and reserve. Stuff each tomato with the mushroom stuffing and top with thin layer of goat cheese mixture. Place tomatoes on a baking sheet and put under the broiler for 2 to 3 minutes until cheese is slightly melted and golden.

Recipes Supplied by:
The Enchanted Palate, LLC. Paramus, NJ 07652
Owner/Manager: Lynette Tropp
Phone: 201-496-4995 Cell: 201-724-6181
Fax: 201-632-7002

Services: Personal Chef Services,Cooking and Baking Classes, Small Catering Venues, Dietary Consultation
Healthy food that will tantalize your taste buds! Passion in what you do is what makes one fulfilled. Sharing that love with others is the key to a successful person, not only in business, but in life. My creations originate from my heart and soul. I use only the freshest and most natural ingredients, insuring that those who indulge in my culinary creations experience the same pleasure I take in preparing them. I have been creating culinary magic in my kitchen for years, ranging from tempting appetizers and creative main courses to decadent desserts. The Enchanted Palate features my signature culinary creations, as I combine my gift for food and tastes with the freshest ingredients, attention to nutrition, and dietary restrictions.

Kids Health & Fitness - Plugging into Physical Activity


These days, it seems that every where you turn, someone is talking or writing about pediatric obesity. While there are many factors for this epidemic, physical inactivity is one that is often stated, and technology is often blamed for this.
Well unless an alien race comes and blasts us with EMF (electromagnetic field) weapons, knocking out everything electronic and digital, technology is here to stay.

Fortunately, there is a growing class of technology that is helping to combat childhood obesity, and a host of other healthcare challenges related to physical inactivity, or what I like to call “hypokinetic disease”. This is called “exergaming”, and is a sub-division of the growing genre within the “games for health” field. While Dance Dance Revolution is probably the granddaddy of exergaming, the Nintento Wii is what has brought exergaming to the national forefront. For those who don’t know what DDR or the Wii is, exergaming is a interactive digital video games where in order to play the video game, you have to physically move your body (besides just your thumbs).

Some game consoles use a hand-held remote that you wave around (eg. the Wii) while some utilize a camera that captures your body’s movement (eg. Sony’s Eye Toy). Microsoft Xbox is coming out with Kinect that is the next generation of video cameras that capture movement in 3D while Sony is coming out with their version of remotes that have glowing colored orbs at the end.
As the technology progresses, I think that we will go the way of the video camera or sensor where you won’t have to hold anything—soon we will be Star Trek’s holodeck, playing in a virtual world.

What is amazing about exergaming when it comes to healthcare is that now we have a tool that we can use to reach those patients who are the hardest to motivate because exergaming seems to overcome most of the obstacles and excuses that people have about exercise.

Exercise boring? What is more fun than playing a video game! No time? You can play these games right in your own home—no gym membership required. What to exercise with others? You can now play these games with your friends and get a group workout. Have a physical limitation? Many of these exergames can be played while sitting in a chair and you can still get a workout. Exergames are being studied and used for rehabilitation, like with post-stroke or at-risk-for-fall patients.

While there are a number of in-home exergame products now available, organizations are starting to see the benefit of reaching patients and clients with this new intervention. Medical fitness centers are starting to add exergaming equipment in their facility. Recreation centers and community centers such as YMCAs and Boys and Girls Clubs are converting underutilized space like old racquetball courts and turning them into exergaming zones. Examples of such facilities are the Xrtainment Zone in Loma Linda University’s Drayson Center and the Chicago Bull’s Energizebulls Exergame Fitness Center for public schools.

Schools and after school programs are starting to utilize exergames into their programming. Some schools are even using exergames during the school day, as part of their learning process, because studies show that exercise can help improve learning and academic scores while at the same time decreasing behavioral and attendance problems.

A key component to making this all work is to have the right instructor or training leading out in organized, structured programming. Just having a room full of exergames may be ok in the beginning, but what many are finding out is that programming is the key to long-term compliance and utilization of exergame equipment.

That is why companies such as Exergame Fitness ( the largest dealer of exergaming equipment in the world, has partnered with MedPlay Technologies ( to provide both the equipment and the programming so that facilities can get the most value and return on investment.

Exergaming isn’t just for kids, either. Seniors have been getting into Wii bowling tournaments at senior centers. There is interest in looking at the cognitive effects on seniors who exergame. Special populations, such as special needs kids are also benefiting from exegaming.
With pediatric obesity on the rise, even health insurance companies are starting to pay attention to exergaming. Inland Empire Health Plan, a medicare-based state health insurance, pays for overweight kids to attend a 7-week program called Family Fit Zone, held at the Xrtainment Center. Aetna is also close to providing coverage for various games for health. Humana has a division that helps to support exergame and games for health projects with it’s members.

Whether you’re a healthcare professional, trainer, health educator, fitness facility, school, senior activity director, or special needs teacher, exergaming can be a most useful tool. If you are not a video gamer and this is all new to you, check out Exergame Fitness or MedPlay Tech’s websites for more information.

A multi-university research project called Exergames Unlocked ( is designed for the first-timer in mind. The Exergame Network ( is a non-profit website that also provides all kinds of information for those new to this area. And if you’re looking for exergame-related research, the best place to check is the database in Health Games Research (, click on “database”).

If you’re looking for a tool that speaks the language of the younger generation, then check out exergaming and see how you can use this technology for good. With these types of video games, “working out is all play”!

Contact Exergame Fitness for Details
"The Global Leader in Exergaming Products, Programming and Services"

Trainer of the Month: Spencer Aiken from True Fitness in San Diego CA

NSCA CSCS, NPTI Instructor, Twist Master Coach

Creator TrueFitness Hybrid Strength Training Systems, Athletic Performance Training, Body Fat Loss, Injury Prevention/Rehab, Functional training

Name it, I’ve done it. While other trainers were trying to figure out what works, I took it to another level and figured out how and why it works. With my extensive background in rehab, sports performance training, as well as personal training instruction, no training need or capability in health and wellness will stop me from helping you achieve fitness by means of TrueFitness!

Health is where Fitness meets Dedication and Moderation

This is a sample workout of how we like to train at TrueFitness in San Diego, CA, a licensing partner of Achieve Fitness USA.
For our lower body we train using the 4 energy system that the body uses to create more energy and we like to train each one after the other. We like to start by training our Power system (Creatine Phosphsate system. Training in this system is for full power. We like these sets to be under 30 seconds in duration although depending on the rest in between each reps they might last longer. The second system we call Power strength (fast glygolysis) and last around one minute. Third is Strength (slow glycolysis and lasts up tp 2 minutes and then lastly we have our Cardio (aerobic) with sets that last over a minute. We do change things up but the formula stated above is the general practice for our lower body to develop Power, strength and cardiovascular conditioning all in one workout.

Below are YouTube links to the exercise for the workout of the day at TrueFitness, San Diego, CA
T Cone jumps 4 sets of 5 jumps to each side /
Triple B 4 sets of 5 trips through the course /
Shuffle Pyramid Box 4 sets pyramiding up to 5 /
Sprint Broad Jump pyramid 4 sets to 10 pyramid up from 1 /

Spencer Aiken,CSCS
CEO, TrueFitness
951 296 7993

Campus Corner - Useful Products for College Students on a Budget

Hey Everyone.  This is a message from Frank Rotella, the creator of the Rofami Inc. Health & Wellness Newsletter.  This is a new section created  to help benefit  college students (both males & females).

For this issues we would like to make you aware of some great produts that can help make fitness easy and affordable for you on campus.  

Below are some products that you can use in your dorm room and Cost Under $100 Each.

Contact Rofami Inc. ( for Special Pricing on each of these great products.

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