April 2012 Issue


Fitness Article:

Dr. Mark’s Instructional Video — “The Principles of Natural Running”
Dr.Mark Cucuzzella MD, FAAFP

For the past 12 years, I have dissected and modified hundreds of pairs of shoes, taught running form clinics around the country, opened a minimalist store in my home town of Shepherdstown, West Virginia, directed races (from 5K fun runs to marathons), got local children excited about running, and most importantly listened with all my senses –starting with my bare soles –as I developed into a healthier and stronger runner.

Yet unless runners understand the important principles of the gait cycle, or running movement, it can be difficult to know how to make the personal (and go-it-slow, gradual) adaptation to natural running.

Natural running is best shown barefoot! Still, it bears mentioning: natural running is not a brand or specific method, but rather what humans have done for millions of years. Although this video might appear technical in a few places, the information can be easily learned for all runners. Also included in the video are some simple drills that will help you run natural. Feel free to share this video with others!
I want to especially thank all who have helped me on my journey as a runner and teacher. Many are mentioned in the credits. This list is in no way all inclusive as I learn something everyday from runners and colleagues.


Dr.Mark Cucuzzella MD, FAAFP
Professor Family Medicine
West Virginia University Department of Family Medicine
Harpers Ferry Family Medicine
171 Taylor Street / Harpers Ferry, WV 25425 / 304-268-8813 /

Health Article:

Stress, Tax Season, & Yoga
by Maria S. Scally, MS, CSCS, PES

Being that the New Year is off to a fresh start, the remembrance of the dreaded tax season is amongst us all. Life in today’s modern world always seems to be in the fast lane. Where does the time go? Just the mere thought of having to prepare last years taxes can add stress to our lives. Finding the time to prepare for tax season can be a challenge with all the daily tasks we place on our plate.

Life is continuously changing each day and it is important for us to find ways to control these stressful situations in order to take a simple moment to…BREATHE! There are several ways to ease the pressure and calm the mind by incorporating movement and breath into one’s daily routine.

Knowing some basic yoga and meditation techniques can help strengthen one’s body and mind by providing mental peace and physical power. There are many benefits for practicing these certain yogic techniques. Besides helping to reduce the stress and anxiety levels one develops, it also helps one fight disease and live longer, healthier, happier, and less stressed lives.

Try these simple and effective yoga movements to reduce any unwanted stress due to the dreadful tax season. Just knowing simple movements to do can increase one’s awareness about these powerful mental and physical stresses that seem to creep up on us.

Diminish unwanted anxiety and tension by breathing calmly and efficiently.

Breathing & Meditating:
Calming Breath- Sit quietly and patiently while clearing the mind of any stressful thoughts. Take a slow inhaling breath through the nose, and slowly out through the mouth. Try to keep this inhale and exhale at the same rhythm for 5 or more breaths.

At the office:
1. Spine Length- sit tall in a chair with arms reaching over head and intertwined fingers. Inhale as you lengthen spine and slightly arch back. Exhale as you release. Do 3xs

2. Lateral Reaches- Sit tall in chair while reaching arms overhead and intertwining fingers. Inhale to lengthen spine, exhale to lean and reach to Rt/Lt sides to feel the waist stretch and lower back open. Do 3s each side.

3. Spinal rotations-Sitting in chair and keeping feet planted on the floor, place one hand on the opposite knee and the rotating side hand on the back of the chair. Inhale to lengthen spine, exhale to rotate spine to the one side. Repeat Rt/ Lt sides 3xs each

4. Seated cat/cow- Sit in chair with feet on floor and fingers ineterwined in front of your chest. Inhale to round the back and reach the arms forward like a cat. Let the whole spine to the crown of the head round smoothly. Exhale to reverse the position by intertwining the fingers behind the back, arch the back and lift the arms away from the spine while pulling the shoulders back and together. This stretch helps open the chest and release any stress or anxiety. Do 3xs each

5. Figure 4-While sitting in chair, cross one leg over the other by placing the ankle on top of the thigh above the knee. Inhale to sit tall, exhale to hinge forward over the bent knee. Do 3xs

A Simple Flow for your home practice:
*These stretches are flowing poses to circulate the blood flow, cleanse through the breath, and to help alleviate tension by releasing through simple yogic movements.
1. Mountain Pose-
(a) Stand tall with feet together. Inhale to sweep arms up and over head, exhale to lengthen arms back to sides.
(b) Stand tall with arms overhead & fingers interlocked. Inhale to laterally lean to the side, exhale to return to start position. Repeat (3x) both sides.
2. Forward Fold- Standing tall, inhale to reach the arms over head, exhale to fan the arms down toward the sides while folding the body forward toward the thighs & reaching the arms towards the floor. Inhale and look up toward the front, exhale and reach the arms out to the side and lift the body back up to standing tall.
3. Upward Dog- start lying on your belly with your hands placed by your ribs and fingers pointed forward. Lifting from the chest, press into the hands to lift the body slightly into an arced position. Keeping the shoulders down and relaxed is the key! More advance movers can extend the arms, lift the knees/ thighs off the floor with and place the weight on the tops of the feet.
4. Downward Dog- start from a push-up/ plank position with arms extended straight under the shoulders. Lift the hips up and lengthen arms at a diagonal to form a triangle with the body. Try to lengthen through the knees, and drop the ankles toward the floor. Relax the neck, shoulders, and spine. Breath into the pose, then return to plank position again.
(a) heel stretches/ peddle legs
(b) hip opener- Lift one leg into a single leg downward dog. Bend at the knee and open the hip flexor area. Do both sides
5. Flowing Pose Sequence-
(a) Cressant Lunge & Arc Backward
(b) Triangle Pose
(c) Thigh Balance Stretch

Maria S. Scally, MS, CSCS, PES
Performance Coach, Personal Trainer,
Group & Pilates Instructor, National Presenter

Professional of the Month:

Patrick Goudeau (Fitness Expert & Celebrity Trainer)

Fitness expert Patrick Goudeau has a unique style and creativity that ranks him amongst the best in the business. Once you experience his energy and enthusiasm, you too will understand why his passion for health and fitness has taken him to more than 35 foreign countries and throughout the United States.

Patrick began his active lifestyle as a collegiate cheerleader at The University of Texas at Austin where he earned a BBA in Marketing. His quest to pursue fitness full-time brought him to Los Angeles in the summer of 1988 and since then, he has earned a solid reputation for having pioneered and created some of the best group exercise classes in the city!

His list of accomplishments began in 1990 as the U.S. National Aerobic Champion in the team category. He proudly performed at the WHITE HOUSE for President George H.W. Bush, and presented his award-winning aerobics routine on The Tonight Show with Johnny Carson. He then went on to compete in the 1991 and 1993 World Aerobic Championships, taking home the silver and bronze medals respectively. Patrick also spent two rewarding years performing in the chorus of “The Flintstones Show”, LIVE at Universal Studios Hollywood!

This NIKE Elite Fitness Athlete is a NASM (National Academy of Sports Medicine) Certified Personal Trainer, exercise DVD personality, star of FitTV's All Star Workouts, and a frequent contributor to several national magazines including Fitness, IDEA Fitness Journal, Cooking Light, Health, and Women's Health.

With 21 highly acclaimed workout DVD's, Patrick has taken the exercise video market by storm. ABC Workout received Health magazines' "Best of Fitness 2005" award as the Most Innovative workout of the year and Step Up was featured in the January 2007 issue of Fitness magazine, and on The CBS Early Show as being the best DVD for fat burning - a whopping 600-plus calories an hour!

Patrick has worked with many celebrity clients including Samantha Harris of Dancing with the Stars, Paula Abdul, Allison Janney, Faith Ford, Valerie Bertinelli, Sarah Michelle Gellar, Thomas Gibson, Eddie Van Halen, Melissa Etheridge and Jane Leeves. He was thrilled to have choreographed the Skinny Bitch workout series for Warner Brothers home video and had an amazing time working with the authors of the NY Times Bestseller for 100 weeks plus, Rory Freidman and Kim Barnouin. Patrick most recently choreographed the top selling Butt Blasting Cardio Step workout for Kim Kardashian. The DVD has been featured on popular television talk shows including Ellen, Tyra Banks and Chelsea Lately.

With his "no-nonsense," "work hard and play harder" approach to working out, Patrick continues to inspire and motivate those around him to adopt a fulfilling, healthy and fit lifestyle. If you’re looking for shortcuts or a quick, easy fix, you won’t find it here. But if you're ready to train hard and improve the way you look and feel, Patrick will empower you to achieve your best body ever.

Chek out Patrick's Great Website:

Workout of the Month:

Hybrid Training at Catalyst Fitness (by Bill Sonnemaker MS, PES, CES, CSCS)


Bill is an internationally sought after Exercise Physiologist, Personal Trainer and Educator. Bill’s impressive credentials, first-class scientific education, and numerous national and international awards distinguish him as a cutting edge leader in the fitness industry. In 2007, Bill received both the IDEA International Personal Trainer of the Year and the NASM Pursuit of Excellence Awards. He is recognized worldwide by his peers in the fitness industry as a highly motivated and committed leader and advocate for the advancement of fitness professionals’ training and competence standards.

Check out Bill's Website:

Kids Health & Fitness:

Get Up, Get Out, Get Movin’
by Darrell Morris (NSCA & NASM Certified)

It seems like children today are leading more sedentary lives than ever before. Instead of kicking around a soccer ball or playing tag with their friends in the backyard, they’re camped out in front of the television playing Playstation or sitting in front of the computer chatting with friends. As a result, this lack of activity has contributed to childhood obesity, and that’s a bad thing because obesity among children and teenagers has more than doubled in the past 30 years.

Kids need regular physical activity in their lives. The benefits are great. Regular physical activity builds strong bones and muscles, stimulates brain activity, assists in maintaining a healthy weight, improves coordination and posture, increases the likelihood that they will experience fewer health complications as adults, decreases the possibility of suffering from depression and anxiety and the list goes on and on.

According to the 2005 dietary guidelines from the Department of Health and Human Services, all children ages two years and older should be getting a minimum of 60 minutes of continuous, moderate to vigorous exercise, on most if not all days of the week. With so many school districts having to eliminate physical education from their curriculums because of under funding, you can no longer depend on that physical activity happening while they are at school.

So what can you do? Here are a few tips to get your kids up, out and movin’:

1. Unplug. Limit the number of hours that your kids watch television, play video games, chat online or talk on the phone to friends each day.

2. Establish a routine. We know kids thrive on a routine and for most aspects of their lives they probably already have one in place. Incorporating physical activity into that routine each day would ensure that the necessary time was set aside.

3. Follow their lead. Some kids like structured organized sports while others prefer dance or gymnastics. A few would even prefer to just hang with their friends bike riding or playing basketball in the park. The point being that every kid is different and sometimes needs a little time to figure out where their strengths and interest lie. Be attentive and support their choices. It doesn’t matter which activity they choose, as long as it’s providing some form of physical activity for them.

4. Do as I say and as I do. Practice what you preach. Nothing will make a greater impression on your kid then seeing you being active yourself. If you make it a priority in your life and show them how fun it can be, they are likely to embrace it as well.

5. Keep it fun. Try not to make it a chore or a punishment that they “have” to do. Join in and spend some time remembering what it was like to be a kid. I guarantee you that both you and your child will have fond memories of Mom challenging them to a jump rope contest or playing a game of catch with Dad for years to come.
Phone: 720-298-0281
- B.A. Human Performance, Exercise Science and Sport
- NSCA-Certified Personal Trainer
- NASM-Performance Enhancement Specialist
- First Aid and CPR certified

Recipe of the Month:

Farro and Blueberry Salad with Cucumber, Italian Parsley,
Fuji Apple, and Sherry Vinaigrette - Yields 12 Portions

(Recipe provided by The Culinary Institute of America)

(Click HERE to Watch the Video Preparation of this Recipe)


Farro 1 cup
Cucumber, peeled and finely diced 1 cup
Shallot, minced ½ cup
Celery, finely diced ½ cup
Fuji apple, finely diced 1 ea.
Flat-leaf parsley, fresh, minced ¼ cup
Salt and black pepper, freshly ground to taste
Blueberries 2 cups
Bibb leaf lettuce 1 hd.

Sherry vinaigrette

Extra virgin olive oil ½ cup
Sherry vinegar ¼ cup
Garlic clove, minced 1 ea.
Tarragon, minced 2 tsp.
Salt and black pepper, freshly ground to taste
Blueberries, fresh 1 cup

1. For the farro: Bring 6 cups of salted water to a boil and pour in 1 cup of farro. Cook until it is tender to the bite, approx 20-25 min. Add more water as necessary. When farro is cooked through, drain through a colander and spread out onto a sheet tray to cool.
2. For the dressing: While farro is cooking, combine the ingredients for the vinaigrette. Adjust seasonings with additional salt and pepper as necessary.
3. Chop cucumber, shallot, celery, apple and parsley.
4. Once farro is cool combine
5. Add all the salad ingredients except for the blueberries and bibb lettuce.
6. Add dressing to moisten and let marinate for 45 minutes.
7. Add blueberries and toss. Serve a spoonful of the farro salad on a leaf of bibb lettuce. Garnish with more fresh blueberries.

Click HERE to Watch the Video Preparation of this Great Recipe >>>

The 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)

Campus Corner:

The Link Between Fatigue and Weight Gain
By Debi Silber, MS, RD, WHC The Mojo Coach

Is there any connection between eating to stay awake and the obesity epidemic? The answer is a resounding yes. Here’s how.
When we’re tired, we often turn to food to help us stay awake. The foods we choose are foods high in sugar because we’re looking for the immediate energy surge sugar often provides. Those high sugar foods we reach for when we’re tired are calorically dense yet nutrient void which means we’re taking in a lot of calories with little nutritional value. When the body takes in more than it can use, the only option it has is to store it in the form of fat for use at a later date.

Here’s what happens after a high sugar binge. The sugar rush is short lived due to a dramatic spike and drop in blood sugar and energy levels. The surge of insulin that was released during the high sugar binge then encourages the intake for more sugar. So this high sugar diet, which may have originally begun as a need for more energy, encourages an overuse of sugar and we go from binge to binge on a roller coaster ride of sugar induced energy and eventual weight gain.

When we eat to stay awake, we also secrete stress hormones such as cortisol. When over secreted, one of the things cortisol will do is stimulate our appetite for high sugar and high fat foods. So we find ourselves reaching for high sugar, high fat foods we may not have chosen if those hormones were never secreted due to a lack of sleep. It’s a dangerous cycle, which begins with the need for sleep but ends with overeating and obesity.
Another problem that occurs when we’re tired is that we don’t have the mental clarity or focus required to pre-plan healthy meals or snacks. We grab what’s easy which is often prepackaged “sub-food” loaded in sugar, fat and calories. When we’re tired, we’re also more likely to eat fast food and takeout food, which can be caloric time bombs as well.

Finally, when we’re tired and we eat to stay awake instead of getting enough sleep, we prevent our bodies from getting back to a normal sleep cycle. Without getting back to a normal sleep cycle, hormonal levels continue to stay unbalanced, hormones continue to be secreted and a healthy sleep cycle and hormonal balance is kept at bay. This leaves us to continue to search for ways to increase our energy...even if it’s causes excess weight or obesity.

Debi Silber, MS, RD, WHC The Mojo Coach?, President of Lifestyle Fitness and the Founder of is THE secret behind some of the healthiest, most influential, charismatic, influential and successful professionals visible today. Take your personalized Mojo Lifestyle Assessment to see how you rate and sign up for ”10 Strategies to Get You Lean, Sleek and Sculpted.” Everything you need to create your ultimate body, mind, image and lifestyle.

Health & Fitness Business:

Refinancing a Mortgage? Five Tips You Should Know..
by Brian Kelly (Managing Director at University Mortgage LLC)

Five things you should consider when refinancing:

1) Will it be beneficial? When the refinance process is over and you just closed on your new loan, is it going to help you? There are many ways a loan may help you. Whether it be a reduction in your monthly payment or a new loan with a shorter term, you need to make sure you are getting a benefit from it. Sometimes a lower interest rate isn’t enough.

2) What do you think your house is worth? You need to be realistic . This is one of the most difficult issues homeowners and lenders alike have to deal with. Everyone thinks there house is worth more than current market dictates and they are usually wrong. Many times after the appraisal comes back, the borrower no longer qualifies for the loan program they originally wanted. Thankfully, there are programs in place now to account for this.

3) How is your credit? This is another issue many potential borrowers aren’t aware of. There are many factors that go in to calculating your credit score. Number of trade lines, are there any late payments, are my credit cards close to being maxed out. These all factors in determining your score.

4) Income. If you are self employed, you will need to show 2 years tax returns. This is a must. If you are a salaried borrower, a month of pay stubs and the last 2 years W2’s are required.

5) Assets. Many lenders like to see liquid reserves. This means cash in the bank. It is always beneficial to show cash on hand. Retirement funds and investment accounts are a good backup for the liquid reserves.

Check out Brian's website:

University Mortgage LLC / 25 Main Street / Court Plaza North Suite 201 / Hackensack NJ 07601
P 201 820-4420 / F 201 299-7921 / Email:
NMLS#69322 (mortgage loan originator license) / NMLS#69351 (company license)

Brian also helps his clients save on energy expenses. Contact him directly to see how he can help save on your power bill while making a difference by utilizing cleaner energy. Check out his website:

Brian Kelly, Managing Director & Co-owner of University Mortgage has been in the mortgage industry for the past decade. Brian's business has developed from a referral base of real estate professionals and satisfied clients. Brian is committed to providing the most proficient and cost effective mortgage services that can be found in the area. Boasting a strong business background, Brian has specialized in finance throughout his career and brings knowledge and enthusiasm to his position. His knowledge of the current market trends combined with his great communication skills with clients and area agents achieve fantastic results. Brian has a strong grasp of the complexities of the mortgage market as well as a unique knowledge of the real estate industry and local. Brian has a thorough understanding of all mortgage products and the various financing scenarios that individuals encounter. Whether a client is credit challenged, needs 100% financing, wants to consolidate debt, purchase an investment property, or is a "First Time Home Buyer", he will answer all their questions and put to rest their fears when it comes to making one of the biggest financial decisions of their lives. He will walk you through the process of purchasing and refinancing a home. He can discuss in detail the various costs involved with securing financing and how someone can reduce those costs. Brian certainly enjoys the teaching aspect of his position and when you speak, he is certain that you will be far more educated at the end of that call than before. He gets loans closed, fast and efficiently. Need a loan closed in two days? He has done it! Do you have some credit challenges? Brian can get the financing done. Integrity, Trust, Honesty, and a Commitment to Excellence are just a few of the qualities that Brian holds dear and he will put in 200% effort to get your loan closed. That is his promise to you.

Q& A Section:

I'm interested in working out at home. Could you recommend some products that would be useful in a home gym?

Asked by Jessica from New jersey

Answered by Rofami Inc. Team

Thanks for the great question. We get asked this questions a lot and often recommend products that are easy to use and are very affordable. Here's a list of TEN items that would be useful in any home gym.

1. Stability Ball
2. Rubber Resistance Bands
3. Kettlebell(s) / Dumbbell
4. Bosu Balance Trainer
5. FITSTRAP (Click the ad to the right for a Special FITSTRAP Offer)
6. Yoga Mat
7. Jump Rope
8. Workout DVDs (Beachbody Products or other Educations Materials)
9. Heart Rate Monitor
10. Foam Roller

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