do I have chronic pain? 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.")
times, people tend to be couch potatoes. When you think about
it, we've all been that person at one time or another in our lives.
However, lazing around too much can have its apparent physical
downfalls. Aside from the fact that it takes away time to better
your health and fitness, it can actually hurt you over time. And
this is where the anterior pelvic tilt comes in. Have you ever
heard of it before?
Well, let's get into it, shall
we? The anterior pelvic tilt occurs when the hip flexor muscles
(iliacus and Psoas) suddenly tighten up and become overactive.
They rotate forward then tug on
the top of the pelvis and the lumbar spine, which is located on
your lower back. Hence, its name: the anterior pelvic tilt. It
brings forth the pelvis, which then causes the tilt.
Furthermore, another cause of this
is an underactive glutes. These parts are not very strong, which
will then permit the tight and overactive deep hip flexor muscles
to be able to tug on the pelvis and lumber spine forward. Commonly,
this is a pain people find in their lower back. Have you personally
ever experienced this?
So, how exactly do you fix these
issues? Well, corrective exercises are the solution to that. To
give the pelvis a chance to return to its upright position, try
some stretches to loosen the tight deep hip flexors. As for the
glutes, also try isolated strengthening to correct the anterior
Check out one of Ryan's
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.
Case for Socialized Medicine
by Alex Lubarsky(CEO of Health Media Group,
my son was about eight, he and some of his friends decided to
have a little fun by sliding down the roof of our house, luckily
the crew of daredevils did not get hurt. When my wife found out
about it from a neighbor, she promptly punished the boy for a
month, essentially taking away his freedom and what little independence
he had once enjoyed.
Similarly, when we behave in a
self-destructive manner, someone, in this case our government,
will want to step in to save us from ourselves. Do you think healthcare
would be on the minds of our politicians if the country was mostly
well? They are not, for example, looking to take over fine watch
manufacturers, because all of our watches work without skipping
a beat, so no one gives it any thought. Our health as a nation,
on the other hand, is in emergency care. It’s a highway
catastrophe, with the patient sprawled on the ground, bleeding
and gasping for air. So emergency crews are rushing to the scene
to try and rescue the victim. Obesity, diabetes, cancer, and heart
disease are a rampant; it is a modern version of the Black Plague,
infecting the adult population as it slithers towards the youngest
among us. In fact, the fastest growing contingent of obese people
in the United States is made up of six-month-old babies.
Now that we have this unprecedented
demand on our system of care, everyone who is not well, and that
is most of our population, demands to have unlimited access to
a personal entourage of highly trained medical professionals,
and…they think someone else should be paying for it.
Before I go any further, let me
just say that I hate socialized anything. I think anyone who can
entertain these ideas has not lived under that kind of soul-stealing,
everything-for-everyone-yet-nothing-for-anyone system and perhaps
has to experience it firsthand before the reality of its dangers
slowly begins to unveil. So, in that regard, maybe socialized
medicine in the United States is just the toxic medicine that
the doctor ordered.
The other point I would like to
make, as I lay out my case for the government’s takeover
of our healthcare system, is that the loss of freedom is usually
in direct correlation with apathy. When we stop caring about something,
we create a vacuum for some opportunistic entity to take over.
If we stop caring about our garden, for example, weeds will take
over the garden. If we stop caring about our freedom, there are
plenty of sinister groups ready to subjugate us and take away
everything we hold dear. And if we stop caring about our health,
the government will look to impose something like the Patient
Protection and Affordable Care Act.
So if we, as a nation, have neglected
our well-being for so long that the situation has become dangerous
to the future of our survival, maybe we no longer deserve to be
in charge of our own healthcare. Maybe the government will do
a better job taking care of you then you. Clearly, they can’t
do any worse.
I hope you are at least a little
angry, for having me suggest that you, an American citizen, a
smart, independent thinker, and one responsible for building the
most advanced and prosperous country in the history of mankind,
is not capable of making decisions about your own life, and that
you would be better off with Big Brother looking after you. Perhaps
now we can examine this situation from something of a different
perspective. If, let’s say, you don’t care about your
health, and if on a daily basis you do a hundred things to undermine
it, yet nothing to improve it, then you don’t deserve to
live in freedom. Even if this government attempt to take over
healthcare fails, which it will, it does not leave us any better
off. We are all so sick that we can’t afford to maintain
our self- imposed lifestyle diseases indefinitely as this current
system of care is designed to do.
In my mind, the answer is twofold.
First and foremost, we must take responsibility for our own health
and well-being; we must understand its value in relation to our
life and everything we consider important. We must begin educating
ourselves on the fundamentals of a lifestyle that fosters vibrant
health, and we must reverse this dangerous trajectory of homicide
via self-inflicted wounds, if not for ourselves then for the future
generation, for our children.
Second, we must shift the teeter-totter
of the current model of care from a focus on disease to that of
prevention and wellness. Today we’re spending almost 3 trillion
dollars per year handing out band-aids at the proverbial highway
pile up, one that is still going on, growing and picking up momentum,
with a new crop of victims every day that will need attention
and more emergency care from our government. So really, our politicians
are simply trying to do what they have been asked, indirectly,
by the people they serve. We asked them to protect us, to save
us in an emergency, and this ‘Three Stooges Tango’
is their laughable attempt.
The future of this nation is threatened
by the trajectory of the health of its citizens, and we are looking
to the wrong institutions to save us. The fire department is awesome
when there is a fire, but virtually useless if you keep setting
yourself on fire. Government is wonderful, especially the one
in the United States, for the purposes it was designed, but clumsy
and almost comical when you ask it, through your actions, to run
Make no mistake, the situation
is dire, but the answer to our national health problems, and the
fate of our freedom as individuals to make decisions about our
life, is dependent on whether or not we choose to get off the
roof and start living like responsible adults.
Alex Lubarsky is the founder
of Health Media Group, Inc., host of the weekly Health Media LIVE
radio program, and one of the organizers of the NAVEL Expo. He
was born in Moscow, Russia, during the reign of the former USSR.
His passion is to inspire personal responsibility and the freedom
that it fosters.
Alex Lubarsky, CEO
Health Media Group, Inc.
PO Box 40
Cedarhurst, NY 11516
Tel: (516) 596-8974
Professional of the
Ken Weichert (Master Fitness Trainer for the US Army)
Weichert (a.k.a. “SGT Ken”) is an international speaker,
six-time US Army Soldier of the Year, Master Fitness Trainer,
Master Resilience Trainer, Counterintelligence Agent and highly
decorated combat veteran. Ken has trained over 350,000 Soldiers
and civilians through Operation Fit to Fight, has written over
100 articles for GX®, Backpacker®, Outside®, Health®,
and created the fitness and health education for the National
Guard website. Ken founded the longest-running Boot Camp fitness
program in America, START Fitness®, and has starred is several
best-selling fitness videos. Ken is the recipient of the Can Fit
Pro 2011 Best New Presenter of the Year award and has been featured
numerous times on ABC, CBS, NBC and Fox news. Through iostudio,
Ken is a continuing education provider with ACE, NASM and AFAA
for the Tactical Fitness Trainer (aka “Boot Camp Instructor”)
courses (levels 1-3). Ken’s mission is to provide superior
fitness and resilience training to help people manage stress more
effectively and live more satisfying and rewarding lives.
Ken Weichert is not only a Master
Fitness Trainer for the ARMY, he is also formally trained in performing
arts. Ken is a 1985 graduate of Player's Workshop of Second City
(improvisation study and performance school) in Chicago, Illinois.
Other graduates of Second City include Jim and John Belushi, Dan
Akroyd, Chevy Chase and Bill Murray. He has performed the lead
role in over 150 theatrical productions and starred in his first
feature film, Silent Night, Deadly Night: Part 2 in 1987. Ken
taught Advanced Acting as well as other theater courses at the
University of Southwestern Louisiana between the years of 1992
Over the course of his seventeen-year
career with the military, Ken has advanced from Private to Staff
Sergeant. He has assumed the role of Intelligence Assistant, Squad
Leader and Counter-Intelligence Agent. He has also placed six-
times in the annual ARMY Soldier of the Year contest. Ken is a
veteran of Operations Desert Storm and Iraqi Freedom.
After fracturing his back his senior
year of high school, physical fitness and total body wellness
became very import to Ken. He used military exercises to restore
his back strength and walk again after being partially paralyzed
for four weeks. Ken Weichert joined the United States Army in
1988. In 1993, Ken became certified as a Master Fitness Trainer.
In 1999, Ken combined his theater and military experience with
his background in physical fitness program for civilians.
Since the inception of START Fitness®
Ken has been featured as an expert in fitness on the History Channel's,
Tactical to Practical and telling his story from the front lines
in Iraq on Nightline with Ted Koppel.
Body Sculpting: Amazing
Full Body Sculpting Workout
By Abs to Zen Trainer
The video features Natalie Jill,
one of the Abs to Zen trainers. Abs to Zen offers online workouts,
connecting people and fitness. They are now offering a free, full-body
sculpting workout and will have 3 new programs releasing later
in February. Check out Abs to Zen on Facebook & YouTube: www.facebook.com/AbstoZen
“like” the page, and enjoy the free workout.”
Kids Health & Fitness:
Growing Healthy Children. by LaTonya Baruc
are today’s seed for tomorrow’s harvest. They are
full of promise, which will one day yield a bright future. It
is important for us as parents to “equip” them with
morals, values, and healthy habits to carry out a prosperous plan
for the future. As parents, we are entrusted with the responsibility
of being their teacher and mentor. A key characteristic of a great
teacher is being a great student. In other words, in order for
us to teach our children how to live healthy, we should also be
students of living healthy lifestyles. How many times have we
told our children something only to turn around and say it over
and over again? We can attest to the fact that children are not
always listening, but they are always watching. Since our children
are our audience, we can optimize the opportunity and teach healthy
What is a healthy lifestyle? A
healthy lifestyle is a lifestyle that consists of healthy habit.
The great thing about a habit is that it can be broken or created.
Mothers are usually the Chief operation officer of their homes.
We have a big influence in our homes, so it is important to take
an assessment of our health (not our size). What does your “health
walk” look like to you? For example, it is a known fact
among my five kids (1yr old boy, 3yr old twins, 5yr old and a
14 yr old) that fitness and wellness is a huge part of my life.
They are aware of the fact that I am exercising during their nap
or early in the morning before they wake up. Sometimes, I will
even include them into my workout as the weights and they love
it. During the day (in spite of how hectic it gets AND BELIEVE
ME IT DOES) I am not missing a meal. They see me drinking my protein
shakes. They understand on a basic level the importance of good
food verses junk food. This is not to say that can’t have
candy, cookies, or chips. However, they are learning to how to
use moderation. I teach my children healthy living by living it
out in front of them. This is my “health walk”.
The following examples are what
I have used to help form healthy habits among my children:
• Always leave water or other healthy beverages assessable
for them to grab.
• Leave fresh fruit and veggies in their view for them to
• Allow them to get involved in menu planning
• Allow them to request healthy food from the grocery store
• Let them help you create and make healthy alternatives
to junk food. For example, a few weeks ago we made homemade tortilla
chips and they enjoyed it.
• Have silly time with them. For example, let the little
kids play freeze dance. Since the older kids are too cool for
“ freeze dance”, a dance – off or competition
may get them involved.
As a woman, I am aware of the fact
that we can be really critical of ourselves. There is always something
to we would like to “fix”. However, it is crucial
to understand that as moms we are a “mirror” for our
daughters and a “portrait” for our sons. In other
words, we are showing our daughters what it is like to be a woman.
For our sons, we are what they expect a woman to be like. Men
don’t marry their moms; they marry what they perceive a
woman to be based on the “portrait” their mom “painted”.
I know that when our children enter
their school years they will also be introduced to the “world
of the nachos and pizza line. This is a great opportunity to further
instill the importance of moderation. This is also why it is important
to use healthy alternatives to junk food. We don’t want
them to be fearful of junk food or feel ashamed for eating cake.
We want to empower them to rise above the monotony of unwise lifestyle
choices. We can do this simply by living it out and encouraging/
applauding them for making healthy choices. Moms understand that
it will be from your years of dedication that will pave the way
for a healthy future for your children and their families. As
we come together as moms we have the power to make the world a
better place for and through our children.
Americans are increasingly seeking vegetarian
menu options. The increase in what is being called "flexitarian"
eating is being driven by concerns about health and the environment.
This vegetarian burger is flavorful and satisfying and the texture
is dense yet moist, like a juicy sirloin burger. Add some sweet
potato fries on the side to capitalize on consumers who are seeking
familiar favorites with a twist.
by The Culinary Institute of America)
Ingredients Black beans, cooked (4 cups)
Red potato, cooked and smashed (1 cup) Sour cream (½ cup)
Bread crumbs, toasted (1 cup)
Garam masala (2 tea.)
Cayenne pepper(1 tea.)
Kosher salt (1 tea.)
Black pepper, ground (½ tea.)
Cilantro, chopped (1 cup) Bread crumbs,
for coating burgers (½ cup)
Canola oil, for cooking (¼ cup)
Hamburger buns (6 each)
1. Pulse 2 cups black beans in a food processor with sour cream,
bread crumbs, garam masala, cayenne, kosher salt, and pepper until
a coarse purée forms.
2. Transfer to a bowl and stir in the cooked
and mashed red potatoes the cilantro and the remaining 2 cups
of black beans. Fold gently to combine and chill for 30 minutes.
Form mixture into 10 patties and dredge each in the bread crumbs
3. Heat oil in a 12-inch heavy skillet over
medium-high heat until it shimmers. Cook burgers in batches until
outsides are crisp and lightly browned, turning once, about 5
4. Serve on toasted hamburger buns with desired
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)
Well During Final Exams
Susan Weiner, R.D., M.S., C.D.E., C.D.N.
to improve your grades this term? Maintaining good study habits
throughout the semester, eating well, exercising and sleeping
are key to achieving a great GPA. In many cases, the final exam
counts for over half a course grade. Finals week is pressure packed
and will test the limits of your ability to remain focused under
pressure. Staying healthy at the end of the semester depends on
your nutrition, sleep and exercise habits.
Here are a few tips to staying healthy and focused during finals:
Don’t Skip Meals
Make sure you eat a nutritious breakfast, lunch and dinner. Include
two healthy snacks each day. If you don’t have time to go
to the dining hall in the morning, keep some natural peanut butter
and apples in your room for a quick and easy breakfast. Enjoy
a Greek yogurt with sliced almonds or walnuts as an afternoon
snack or try bag of unsalted nuts and some fresh fruit. Keep whole
grain granola bars on hand for non-perishable, portable snack
that you can munch on during a study break.
Drink More Water and Less Coffee
Yes, I know that coffee seems to be a “must” during
final exam week. It’s fine to have a cup in the morning,
but drinking water will keep you well hydrated and is an important
part of your overall healthy eating plan. If you want a hot beverage,
try some caffeine free herbal tea or green tea. Too much caffeine
may prevent you from getting the precious sleep that you desperately
require. Sleep will help you can concentrate on exam day.
Avoid Overeating To Combat Fatigue
We often confuse being tired with being hungry. If you eat regularly
throughout the day (meals and snacks), you will be less likely
to overeat during the late night hours when studying. Overeating
can actually make you even more tired. Eat when you’re hungry,
drink water when you are thirsty and sleep when you’re tired.
Snack On Fruits And Vegetables
If you feel as if you need to snack while you’re studying,
have a supply of fresh fruits and veggies available for munching.
Keep some salsa, hummus or yogurt around for dipping. Try to avoid
keeping large bags of chips or endless supplies of junk food in
your room. That way you will avoid suffering from a stomach ache
during final exams.
Try to Avoid Stressful People
Most college students are stressed out during exam week. However
if you know that certain people cause you even more stress, try
to stay away. Consider cutting back on your social media connections
to reduce distractions until finals are over.
Take a walk (or an early morning run, or exercise break) to help
maintain your energy level. You’ll feel great and your body
will thank you!
Final exam week is tough. In order to keep focused, follow the
tips above and maintain a positive outlook. If you don’t
eat well, you will be hungry, less able to concentrate and even
more irritable. Please share your thoughts. What do you do to
stay focused during final exams?
FOR SOCIAL MEDIA MARKETING
by Nick Pascarella (Certified Microsoft Partner) / TruBambu
Considering Social Media Marketing and don’t know where
to start. Begin by outlining clear goals for your social media
marketing efforts and figuring out how you’ll measure success.
Once you’ve outlined your goals, there are several ways
to leverage social media for your marketing efforts.
Facebook offers exceptional, low
cost marketing opportunities for small business. Facebook has
millions of users, and offers a very powerful platform on which
to build a presence. If you’re not already active on Facebook;
you should get started right away.
Twitter has grown tremendously
over the past year. For some small businesses, it offers an incredible
Spend a little time on Twitter’s
homepage, doing basic searches to become familiar with the type
of content available on the service. For example, if you are operating
a small gift basket business, do some searches for various terms
and phrases such as “gift basket,” “gifts,”
“gift basket business,” etc. You should also search
for the names of your competitors to see whether they’re
on Twitter and how they’re using it. Search for your business
name – your customers may already be talking about you!
LinkedIn is a business oriented
social network for professionals, and it’s huge, with millions
of users from over 200 countries.
LinkedIn has some powerful features that many people don’t
use. You can encourage your customers, clients or vendors to give
you a “recommendation” on your profile. Recommendations
are useful because they’ll make you and your business more
credible with new customers. If you’re a roofer, for example,
ask your customers to recommend you after a successful job. You’ll
find such recommendations useful and it helps your LinkedIn profile
come up high in search engine results.
Another strategy involves the
subject matter groups on LinkedIn. Find some groups that have
a connection to your business and become involved in the conversations.
Answer questions when you can, and help to establish yourself
as knowledgeable about specific topics related to your business.
Although there’s more attention
focused today on social networks than on company blogs, blogs
continue to offer great value for small businesses. Identify 2-3
blogs in your industry, or those that focus on small business,
and get into the habit of regularly reading the content and participating
in the discussions. Whenever you can, try to add value by sharing
a personal story about what has/has not worked for you. Get to
know the writers – they can be valuable contacts for you.
Using mobile social networks and
other local strategies can help too.Yelp publishes millions of
reviews about local businesses. Foursquare is a combination city-guide,
friend finder and competitive game. It allows users to “check
in” by cell phone at a local venue and announce this via
other social networks such as Twitter.
You can set up a business account
on Yelp (no cost), which will let you answer questions about your
business, track how many Yelp users view your business page, add
information about your business, and announce special promotions.
Similarly, you’ll want to sign up with Foursquare to take
advantage of local advertising opportunities. Using Foursquare,
you’ll be able to push promotions to potential customers
who’re in the vicinity of your business.
You should also consider another
local strategy such as adding your business to Google Maps. You
can do the same on Bing.
Whether or not you are a party to the conversations, people will
talk about your company. How do you monitor and, when appropriate,
join those discussions? One way is to set up Google Alerts. Google
Alerts are free email updates from Google search results about
any topic you’re interested in tracking.
Multimedia (video, photos, audio)
is a bit more complicated for many small businesses to execute,
but can provide excellent social media marketing opportunities.
It is important to maintain brand
consistency. You won’t be found if your brand is scattered
across social networks using different usernames and profiles.
Seems like a lot of effort and
time to do? There are many ways to streamline the process. Investing
a small and dedicated amount of time to using Social Media Marketing
will be far less in cost and more far reaching to your audience
than the advertising approaches of yesterday.
Ten Fashion Trends for Spring 2012: Posted by Lynn Puro
(Owner of MARCH in Westchester, NY)
10. Colored Denim
9. Floral Prints
8. Peplum Dresses and Skirts
7. Draped Pencil Skirts
6. Cold Shoulder (Cut-out) Tops
5. Color Blocking
4. Lace and Translucent Tops
3. Colorful scarves
2. Pleated Skirts
1. Color, Color, Color... ...Citrus Brights...
....tangerine, yellow, blue, lime green!
Mention that you saw this ad in the
Rofami Inc. Newsletter when you place your next MARCH Order
Lynn Puro (Owner of MARCH):
Stocked with fresh, contemporary styles from today's hottest and
emerging designers, MARCH was voted "Best Boutique"
since it opened in 2006. The address is Westchester, but the vibe
is downtown NYC. Owner Lynn Puro brings together a well-edited
collection of clothing, jewelry and accessories from over 60 designers
to offer customers a unique shopping experience. Shop online:
Q& A Section:
With summer fast approaching
my golf game needs some help. I've always had a problem with slicing
my golf shot. How can I straighten my golf shot?
There has been a lot said and written
about ‘HAND PATH’. It is a key topic as ‘The
Hands CONTROL The Golf Club’. They best act like relatively
‘Passive Clamps’. This done, ‘The Arms SUPPORT
The Hands’. Then, ‘The Body TRANSPORTS The Arms’.
You will recall that your ‘555 Team’ refers appropriately
to the ‘Components’ from your finger tips to your
‘Shoulder Sockets’ as ‘Lever Assemblies’.
Good terms make for easy learning! We strive to pick and use ‘Good
We know that ‘The Hands CONTROL
The Golf Club’!
But ‘What Creates Movement
Of The Golf Club’? Unless we human ‘Golfing Machines’
are attached to the ‘Stick’, it goes nowhere. So,
what moves it, how and where? Ask Good Questions! Get Good Answers!
You will recall that the ‘Lower
Body Machine’ (‘LBM’) creates all the ‘Horizontal
Motion’ or all the ‘Round & Round’ in the
‘Golf Swing’. The ‘Body Pivot Moves The Clubhead
Horizontally’! Thus, ‘The Body Starts The Clubface
AIMED Squarely ‘Down The Target or Ball Flight Line’
and then returns it to that ‘IMPACT FIX Position’
with speed during the ‘Down Out Forward &Through Swing’.
You will also recall that the ‘Upper
Body Machine’ (‘UBM’) creates all the ‘Vertical
Motion’ or all the ‘Up & Down’ in the ‘Golf
Swing’. The raising and lowering of the ‘Lever Assemblies
Moves The Clubhead Vertically’!
These are ‘Physical Facts’
and ‘Newtonian Realities’. We must be aware of them
or they shall make us aware in their own ways! Guaranteed!
The above known, ‘PIVOT Producing
All The Horizontal Power and Motion’, we understand that
‘Resistance and Brace Leg Drive’ enables this ‘Horizontal
Forward Thrust and Motion’. Thus, ‘The Brace Leg Delivers’
‘The Body and Lever Assemblies’, ‘The Brace
Hand and The Clubhead’, ‘Through The Ball’.