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
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
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,
Professor Family Medicine
West Virginia University Department of Family Medicine
Harpers Ferry Family Medicine
171 Taylor Street / Harpers Ferry, WV 25425 / 304-268-8813 / www.naturalrunningcenter.com
Tax Season, & Yoga
by Maria S. Scally, MS, CSCS, PES
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
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
*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
Patrick Goudeau (Fitness
Expert & Celebrity Trainer)
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
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
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
Hybrid Training at
Catalyst Fitness (by Bill Sonnemaker MS, PES, CES, CSCS)
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
Get Up, Get Out, Get
Movin’ by Darrell Morris (NSCA & NASM Certified)
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.
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.
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
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.
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)
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
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.
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 www.TheMojoCoach.com 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. http://www.TheMojoCoach.com
Health & Fitness
a Mortgage? Five Tips You Should Know..
by Brian Kelly (Managing Director at University
Five things you should consider
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
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.
Mortgage LLC / 25 Main Street / Court Plaza North Suite 201 /
Hackensack NJ 07601
P 201 820-4420 / F 201 299-7921 / Email: firstname.lastname@example.org
NMLS#69322 (mortgage loan originator license) / NMLS#69351 (company
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: http://www.viridian.com/briankelly
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
Answered by Rofami Inc.
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
6. Yoga Mat
7. Jump Rope
8. Workout DVDs (Beachbody
Products or other Educations
9. Heart Rate Monitor
10. Foam Roller
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