Top 10 Tips For Staying Fit by: Shannon Elkins, Co-Producer of DCAC Fitness
1. Mix it up:
Don't miss the opportunity to try new types of classes and or
workouts. Keep it interesting to avoid boredom.
2. Make it fun:
Meet up with friends and make it an event instead of a chore
3. Seek the advice of an
expert: If you are in doubt of where to start, ask a
certified personal trainer and or sign up for small group personal
training to save money and have quality time with friends.
4. Have a Workout Partner:
exercising with a partner (friend, family member, or
colleague) can help keep you motivated.
5. Drink plenty of water
to stay well hydrated and sleep at least 7-8 hours per night allowing
time for your muscles to rest and repair.
6. Combine your workouts
with a healthy meal plan that fits into your budget and
7. Set goals that are measurable:
tell a friend or family member about your goal to help you stay
accountable and make it a goal that is measurable (weight loss,
body fat loss, run a faster 10K, etc.)
8. Create a high energy
play list to use while you are working out. The music
will help to keep you motivated to move through a tough workout
9. Stretch: Make
time during each workout to focus on flexibility helping your
muscles to feel better and to avoid injury.
10. Attend a Fitness Conference
& Trade Show: learn the latest and greatest ways
to get fit, stay fit and reignite your passion for fitness.
Topics in Nutrition
by Geraldine Zatcoff, M.S.Ed., M.S., C.N.S.
is everywhere these days; magazines, newspapers, television. Bits
and pieces of data from studies are sensationalized in dramatic
headlines when, quite often, the information is unsubstantiated.
Here’s what you need to know about the five hot topics in
Low-carbohydrate diets: Look at
any of the popular low-carbohydrate diets including Atkins, South
Beach and the Zone and you will find one common thread. They all
limit calories by restricting the intake of a particular nutrient.
One of the things that Dr. Atkins taught us is that we all have
a carbohydrate or sugar tolerance. Each of us is bio-chemically
unique and will respond differently to different amounts of carbohydrate.
You must find out what your tolerance is. Get rid of the sugar
and refined carbohydrates in your diet and practically anyone
will lose weight. Cell membranes are composed of fat and protein,
not carbohydrate. Fat is the body’s primary energy source,
not sugar. Athletes are another issue altogether. Most of us are
not athletes. The important thing to remember is that sugar (or
any nutrient for that matter) gets converted to fat quite easily
if the amount of calories you take in exceeds what you expend.
The body stores glucose in two places; in skeletal muscle and
in the liver. Once those reservoirs are filled, sugar gets converted
to fat and sent to the depot. We all know where that is!
Weight Loss: Which brings us to
weight loss. Why is it easier to take weight off than to keep
it off? Because most of us don’t bother to go the extra
and most difficult step that would ensure long-term, permanent
weight loss. That step is behavior modification. Immediate gratification
is rampant in our society and that is deadly when it comes to
food, especially when one is overweight. Even Dr. Phil is talking
about it. Those of us in the field of nutrition have long known
that if you don’t deal with the issues (and feelings) associated
with overeating, and there are always issues, permanent weight
loss will elude you.
Anti-Aging: Eating to slow down
the aging process is another popular topic these days, especially
among some doctors like dermatologist Nicholas Perricone (The
Wrinkle Cure). Oxidative stress that damages the cell membrane
in skin cells, for example, causes wrinkles. If it happens in
cartilage, you get arthritis. Nutritional heavy hitters like salmon
(omega-3 fats) and blueberries (phytochemicals like anthocyanins),
have been shown to protect cell membranes from oxidative stress.
When the cell membrane remains in tact, not only does the cell
live longer, it replicates perfectly over and over before is dies.
Keeping the cell membrane protected also protects the DNA inside
the cell from oxidative damage that could lead to cancer. That’s
anti-aging at the cellular level.
So, what’s the best advice?
If you want to feel better and look younger, listen to your mother
and eat your vegetables. Limit sugar and refined carbohydrates.
Eat the foods you love, but eat them in moderation. And remember,
physical activity is the key to successful, permanent weight loss.
Founder & Chief Executive Officer (CEO) of Parisi Speed School
known as the leading authority on youth speed and performance
training, Bill Parisi has actively advocated on the importance
of youth fitness since the company’s inception 20 years
ago. What started out as a small entrepreneurial business has
become the leading model of youth fitness programs with over 75
Parisi Franchises in 27 states. Over the two decades of being
personally committed to developing fit lifestyles, Parisi has
empowered more than 600,000 young and aspiring competitors, elite
athletes, Olympic coaching associations, college and pro teams,
Fortune 500 companies, and military personnel. Parisi’s
philosophy is to concentrate on the fundamentals of improving
speed, agility and basic skills as a way to improve overall sports
participation as well as boost confidence levels and self-esteem
in participants as young as seven.
football player and javelin thrower at Ridgefield Park High School
in New Jersey, Parisi pursued his passion for the Javelin throw
by attending Iona College and became a two-time NCAA Division
I All-American in 1988 and 1989 to qualify for the Olympic trials.
While attending the Trials and various strength and conditioning
clinics around the country, Parisi was exposed to all methods
of training by some of the best in the business, including the
Head Strength Coach for the NY Giants, who asked Bill to work
with QB Phil Simms in the off-season. While a Graduate Assistant
with the University of Florida, Parisi decided to pursue a career
in performance training and the idea of the Parisi Speed School
was created. The first official Parisi Speed School facility opened
in 1993 in Wyckoff, NJ. The Parisi Speed School now specializes
in training the beginner athlete all the way to the elite, and
has trained over 133 players drafted to the NFL.
Speed School’s outreach goes beyond the 75+ franchises as
the fitness leader, including a web site, social media channels
on Facebook, Twitter and YouTube and frequent contributions in
leading sports and fitness publications including USA Today, Men’s
Health, Sports Illustrated.com, Runner’s World and Muscle
& Fitness Magazine. In addition, Parisi has been an integral
contributor to the NFL Youth Football Summit at the Hall of Fame
Game for the past eight years, educating on the proper warm-up
and speed development training. Bill, along with his team at the
Parisi Speed School, has authored over 50 fitness education modules
and DVDs; hundreds of articles, and their books have been used
as college textbooks and teaching manuals for trainers, coaches,
and athletes worldwide. He and his wife live in Northern New Jersey
with their two sons.
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 & fitness
Great Advice for Preventing
Childhood Obesity by Clarissa & Joe Constantine
a generally accepted idea that children learn most of their lifestyle
habits before they reach double-digits. So, what, exactly, are
we teaching them?
• A meal received through a window is ‘food.’
• Phones are for entertainment.
• iPads are for watching movies at the dinner table.
• WiiFit counts as exercise.
• Watching TV every night is a good way to relax.
• Feel anxious? Can’t concentrate? Take a pill.
And as we’ve taught them all these wonderful lessons over
the last couple decades, what have we noticed? Well, here’s
what the Centers for Disease Control and Prevention has to say:
• Childhood obesity has more than tripled in the past 30
• The percentage of children aged 6-11 years in the United
States who were obese increased from 7% in 1980 to nearly 20%
in 2008. Similarly, the percentage of adolescents aged 12-19 years
who were obese increased from 5% to 18% over the same period.
• In 2008, more than one third of children and adolescents
were overweight or obese.
• Overweight is defined as having excess body weight for
a particular height from fat, muscle, bone water or a combination
of these factors. Obesity is defined as having excess body fat.
• Overweight and obesity are the result of “caloric
imbalance”—too few calories expended for the amount
of calories consumed—and are affected by various genetic,
behavioral, and environmental factors.
The CDC sites short- and long-term
repercussions, from psychological issues & low self-esteem,
to increased risk of diabetes, heart disease and numerous cancers.
While we’re watching childhood
obesity increase at terrifying rates, we’re living through
the toughest economic period many of us can remember. We know
that Social Security won’t exist for us – never mind
for our kids – and ‘health care’ is more than
just a buzz word in political campaigns.
Does anyone see the perfect storm
brewing? It doesn’t take a rocket scientist to look 15 years
down the road and see the absolute disaster we’re facing.
So what do we do about it?
WE GET HEALTHY. We teach our kids to get healthy. AND WE DO IT
1 – Stop ordering ‘food’ through a window. Drive-thrus
are oh-so convenient. But how do you feel after that triple burger
and fries? I’m guessing you probably feel like there’s
a brick in your stomach. Why would you do that to your child?
Why would you teach her that that feeling is HEALTHY?
2 – Cook at home. Even if it’s just throwing some
chicken and veggies in a pan and sautéing them, it’s
healthier than anything you’ll get at a restaurant –
drive-thru or not! And oh yeah – it’s cheaper, too.
Plus, if you teach your kids how to cook, they’ll actually
be able to do it for themselves someday – BONUS!
3 – Get active. Show your kids how to live a physically
active lifestyle. Take them running with you, go for family bike-rides
and create family workouts. Sign them up for ballet or soccer.
Go on day-hikes together. Remember – the habits they learn
during their first decade will be the habits they take with them
into the rest of their lives. Teach them early to be active every
4 – Set a healthy example. Kids look up to all of the adults
in their lives, not just their parents. So even if your only contact
with kids is as an honorary aunt or uncle, remember that they
watch, and they learn. If they see that you eat healthfully, exercise
regularly, have fun and laugh a lot, they’re going to mimic
5 – Laugh every day. Not only does it just feel really good,
the more you laugh with your kids the happier everyone will be.
The key to reversing the trend of childhood obesity is obvious:
treat your body like it’s the only one you’ll get,
and teach the kids in your life to do the same thing.
Chicken Tagine with
Roasted Grapes and Saffron Couscous
by The Culinary Institute of America) - Yields
Cinnamon, ground - ½ tsp.
Ginger, ground - 1 tsp.
Turmeric - ½ tsp.
Black pepper, freshly ground - ½ tsp.
Cayenne pepper - ¼ tsp.
Kosher salt - 2 tsp.
Extra virgin olive oil - 6 Tbsp.
Chicken thighs, boneless, trimmed and cubed - 2 lb.
Red onion, sliced ¼" thick - 1 ea.
Garlic cloves, minced - 4 ea.
Italian parsley sprigs - 4 ea.
Cilantro sprigs - 4 ea.
Chicken stock - 1 cup
Dried apricots, halved - ½ cup
Water - 1 cup
Honey - 2 Tbsp.
Cinnamon stick - 1 ea.
Red grapes - 1 lb.
Kosher salt - to taste
Black pepper, freshly ground - to taste
Saffron Couscous (See Culinary Institute of America Website)
Almonds, sliced and toasted - ½ cup
2. In a large skillet or tagine, heat 3 tablespoons
olive oil over medium heat and brown the chicken pieces until
golden, about 6 to 8 minutes. Remove to a bowl along with any
3. Add the sliced red onion and a pinch of salt
and cook, uncovered, until soft and lightly colored. Add the garlic
and cook for another 3 minutes. Tie the Italian parsley and cilantro
together with twine.
4. Add the reserved chicken and juice, the Italian
parsley bundle, and ½ cup water, and bring to a simmer.
Cook, covered, for another 30 minutes.
5. For the apricots: Place the apricots in small
saucepan with the water, honey, and cinnamon stick, and bring
to a simmer. Cook gently until all the liquid has been absorbed
and there is a glaze, about 15 minutes.
6. For the grapes: Preheat the oven to 400°F.
Toss 1 pound of the red grape bunches with enough extra virgin
olive oil to coat, and roast on a baking sheet for 10 minutes;
remove, discard the stems, and cool.
7. To finish the tagine: After 30 minutes of
simmering the chicken, add the apricot mixture and half of the
roasted red grapes; stir to combine. Cook for another 5 minutes,
remove from the heat, and discard the herb bundle and the cinnamon
stick. Season to taste with kosher salt and freshly ground black
Culinary Institute of America The Culinary Institute of America
(CIA) is a private, not-for-profit college dedicated to providing
the world's best professional culinary education. Excellence,
leadership, professionalism, ethics, and respect for diversity
are the core values that guide our efforts. We teach our students
the general knowledge and specific skills necessary to live successful
lives and to grow into positions of influence and leadership in
their chosen profession. (Support
the Culinary Institute of America)
all been here before. Sincere New Year’s Resolutions to
“get into shape”. But how can you keep up the commitment
beyond Valentine’s Day? There really are some choices you
can make that will dramatically improve your chances of staying
on track long term. You’ve heard it. You know it. But have
you done it?
1. Decide and Document. The first
step toward success is deciding. What do you want to do, and more
importantly, Why do you want to do it? Honestly, just losing weight
isn’t that exciting or motivating. But what if you had more
energy to do your days? Would taking control of your health make
you feel better about yourself? What about being a positive role
model for your kids? Profound incentive. Write down your reasons,
post in a conspicuous place, and read them often. Then decide
on specific actions.
“I’m going to eat a healthy breakfast 5x/week.”
“I’m going to walk at lunchtime 4x/week.”
“I’m going to STOP eating by 7pm.”
Focus on what you want, NOT what you don’t want.
2. Make an Intention Inventory. Unless you schedule it, you won’t
do it. Habits don’t just magically change. There’s
a big difference between “I’d like to…”
and “I will.” That’s “will”, period.
End of discussion and drama. Decide what days/time you’ll
exercise and create a non-negotiable schedule. Decide to eat a
healthy breakfast every morning and go out and buy your favorite
wholesome breakfast foods. Decide it. Schedule it. Do it. Period.
3. Rally Your Support Team. No
significant accomplishment was ever made in a vacuum. All of us
need cheerleaders. So it is with behavior change. Solicit support
from friends and family. Who wants to walk with you? To whom can
you report your progress (or challenges) each week? Will your
family agree to eat more healthfully? Ask and ye shall receive.
(and so will they…)
4. Know Your Numbers. Too many
people focus exclusively on weight. And honestly, if strength
training is part of your fitness regimen, weight may not change
dramatically. What are your cholesterol levels, both HDL and LDL?
Your blood pressure? Your resting heart rate? How do you know
if you’re improving if you’re not monitoring? Know
your numbers. Won’t you feel better knowing multiple factors
are changing for the better? Note these important physical statistics
quarterly, at minimum. You can’t improve what you don’t
5. Reward Thyself. When you’ve
faithfully honored your exercise and/or food intentions, how do
you acknowledge yourself? Wouldn’t you be the first to celebrate
with a friend who had seen such success? So why don’t you
celebrate yourself? Pat yourself on the back when you’ve
done well. For if you don’t, who will?
6. Make it Fun! Fitness should be fun. If you’re going to
make it a lifelong commitment it can’t be drudgery. Collect
yummy recipes. Find pretty places to walk. Listen to upbeat music
and say “Yes!” to feeling well. Exercise with your
bestest buddy and talk about sports (boys) or about boys (girls).
Make it fun! It’s your time to take good care of you.
So before you don your tennies
and start walking, take some time to plan your program strategy.
Here’s your checklist:
1. Journal why you want to change your habits. What benefits are
you really seeking? Get with your gut on this one.
2. Create your non-negotiable schedule, but be realistic!
3. Identify your favorite healthy foods and stock your fridge.
You can’t eat it if you haven’t bought it.
4. Find a buddy. This is the first person on your support team.
S/he is your first line of accountability.
5. Start a log with your baseline physical stats, and count on
all these numbers improving!
Live Life Well.
Judi Ulrey is a health and
wellness communications creator using video, audio, and the good
old-fashioned word. Grab a buddy and join her at http://www.TrekkingTogether.com,
a weekly wellness program you do with a friend.
Health & Fitness
the Nest Egg Is As Important As Growing It....
by Frank Rotella (Rofami Inc. President & CEO)
Many individuals should have these
three objectives: (a) Protecting their wealth; (b) Saving wealth
and (c) Growing wealth
However, the harsh reality is that the large majority of individuals
and financial professionals focus primarily on the growth component,
and often overlook the protection component. This can be very
dangerous and damaging if we neglect to insulate ourselves from
circumstances that could cause severe financial hardship…
or even ruin.
vast majority of individuals are not adequately protected against
unexpected events such as:
• A car accident and major lawsuit
• One spouse passes
• Both spouses pass together
• A critical illness
• A major disability
• The need for long-term care
• An unexpected coma
• Estate tax issues
• Probate costs and administration
However, the majority of individuals
can easily provide in-depth details about their current investments
and can usually answer these types of questions rather effectively:
• Why did you choose your advisor?
• What investments do you own?
• What is your asset allocation plan?
Not many people don’t like
to purchase, discuss or be sold any form of insurance. Most people
view insurance as “throwing money down the drain.”
The perception and belief is usually, “That will never happen
Below are some topics I strongly feel must be discussed when creating
a sound, comprehensive financial plan. Ask yourself the following
questions: Life Insurance:
• Do you know exactly what type of life insurance you own
• What are the different types of life insurance, and what
kind should you have?
• How much total coverage should you — and your spouse
• Do you have short-term disability, long-term disability
• What is your definition of disability?
• How long is your waiting (or elimination) period?
• What percentage of your salary does it pay?
• For how long does it pay?
• Is there a cost-of-living adjustment in place to keep
pace with inflation?
• What are the tax consequences?
• Is there a maximum amount per month?
• Does this disability insurance cover your salary and commissions?
• Does it have an own-occupation clause?
• Is individual disability insurance a better option than
what your employer may offer?
Long Term Care Insurance:
• At what age should you consider purchasing it?
• Do you really need it?
• How much does it cost?
• How much should you choose for your daily benefit?
• For how many years should your benefits pay?
• Does it make sense to own a cost-of-living rider?
• Which carriers have the strongest financial ratings?
• Does your medical insurance carry a maximum benefit limit?
• Which types of insurance are best: HMOs, PPOs, HSAs, FSAs?
What are the differences?
• What is your deductible or co-pay?
• What is your maximum out-of-pocket cost?
• What are the differences between in-network and out-of-network
• How do you read your statement?
• At what age can you begin taking benefits? When should
you begin drawing on your benefits?
• What is your full retirement age?
• What are the tax ramifications?
• What are the spousal benefit options?
Wills and Trusts:
• What is the difference between a will and a trust? Which
should you have? If you do have one, is it outdated?
• What is a living will? Do you have one?
• What are durable powers of attorney? Do you both have
• What are health directives? Do you both have them?
• What is the difference between a Revocable and Irrevocable
• Who should be your guardians? Who should be your trustees?
• Is your trust properly funded?
• How much will you be protected if you are sued from an
accident that occurs in your car or in your home?
• What are the deductibles on your car? Your homeowners
• Does your home insurance have full replacement value?
• Do you have receipts, pictures, or a video of your home
contents in the event of something such as a fire?
• How should your car be titled — individually or
Protecting yourself from unexpected
events that could cause financial ruin can be just as important,
if not more important, than growing wealth. The harsh reality
is that you can spend a lifetime doing a great job accumulating
wealth or achieve what you believe to be a superior rate of return.
However, should there be an unexpected event that was not planned
for in advance, you can lose a lifetime of hard-earned wealth…
and potentially cause a lifetime of financial pain.
Contact Frank Rotella
if you have questions about the information discussed in this
Q& A Section:
What exercises can I
perform to help fight fatigue?
Answered 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
Ryan Krane, creator of the Krane
Training Method™ discusses the five corrective exercises
that help fight fatigue--calf stretch, neck stretch, back stretch,
floor bridge and golf ball stretch. Decreasing fatigue will fight
fat, increase energy and reduce pain.
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.
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