June 2012 Issue


Fitness Article:

Quick Tips to Maintain an Active Lifestyle
by Michael George NASM, ACE,AFFA

In today’s fast paced, highly stimulating world it can be challenging to find the time to stay active. Don’t feel like you’re alone. Being short on time for physical activity is the #1 challenge for almost every mother. However, with a few easy and creative tips, you can add physical activity into your daily lifestyle and be you on your way to getting fit in no time.

Make Working Out Fun: Loathe the thought of endless running on a treadmill at the gym? The best way to stay motivated with your workouts is to get involved in activities that are engaging and fun. The new exercise video game Your Shape: Fitness Evolved for the Microsoft Xbox Kinect is a great way to get in shape in the comfort of your own home. Your Shape: Fitness Evolved offers a variety of exercises, such as virtual smash, martial arts and yoga, plus regular downloadable routines, so you will never get bored of doing the same exercises. All workouts were created by real fitness experts like myself. A favorite workout that I developed is cardio kickboxing, an intense routine that really gets your heart-rate up.

Think Small and Simple: Struggling to find an hour during the day to work out? Incorporate five or six 10-minute bouts of exercise throughout the day. Try getting up 10 minutes earlier than normal to do a series of stretches or Yoga postures to limber up. Take a brisk walk at lunch and use the stairs rather than the elevator. Later in the day, spend 10 minutes lunge walking and add in a few knee bends. Before dinner time, take another 10 minutes to do a light abdominal, thigh and glute routine followed by some light stretching.

Excuse-Proof Your Workout: We all know how easy it is to make excuses, especially when it comes to working out. Make your health a priority by making a list of all of the possible excuses you are likely to encounter and come up with counteractive solutions. Too busy? Make a commitment to working out every day by scheduling your workouts in your calendar. When the reminder pops up, get into your workout gear and get active. Afflicted with injury too easily? Buy good sneakers. Many sports stores will analyze the type of foot you have and thus, the type of shoe you need.

Callisthenic Companions: Catch up with a friend and on your fitness routine by working out with a buddy. Combine two activities to save time throughout the day. Not only that, a work out partner will push you to complete your training with maximum intensity, especially if you have a competitive side.

Reward Yourself: Meeting your fitness goals will be a gradual process, so don’t be discouraged when you only notice small changes. Pick a treat to stay on track. Reward yourself for each week you stick to your plan, whether it be purchasing a new pair of shoes you have been eyeing up or treating yourself to a pedicure.

Michael George
Michael George Enterprises, Inc.
4712 Admiralty Way, Suite 218
Marina Del Rey, CA 90292
Ph: 310.575.3500
Fx: 310.477.7401
C: 310.486.4829
Web: http://

Health Article:

Diet Du Jour
by Jodi Rubin, ACSW, LCSW

I heard about this diet a couple of weeks ago and was hoping it would be a blip in the diet world. It hasn’t gone away and I feel angry.

The “K-E Diet” is one that uses a feeding tube through which 800 calories/day of protein, fat and water is ingested for a total of 10 days.

The K-E Diet offers promises of losing 20 pounds in 10 days. But what they don’t tell you is that this invasive procedure that runs a tube through the nose and down into the stomach can cause loss of muscle, kidney stones, dehydration, constipation, dizziness, headaches, etc. And what happens after the 10 days? Like any diet, I’d imagine that the weight would be gained back, plus some.

This diet du jour can be added to the litany of extreme diets that float around and reinforce body-hatred, self-dissatisfaction and the impossible quest to feel acceptable based upon the size and shape of your body. Thinness at any cost is an ideal that our society has embraced to the detriment of ourselves and our children. This diet is a literal representation of how we are willing to do anything at any cost (financially, physically and emotionally), in the name of thinness and “perfecting” ourselves.

Many desperately grasp at every quick-fix on the market in order to feel better about who they are as a person. But what about promoting an attitude of internal goodness? The sense of being good enough as you are? A culture of body acceptance and self-acceptance?
I encourage us all to rub our eyes and to see, with clarity, what all of these diet deals and steals are and how they slowly destroy our internal sense of self and of being “good enough.” Be outraged and choose to be one more person who isn’t fooled by this diet mentality and challenge yourself to feel, act and believe that you are good enough exactly as you are!

Check out Jodi's blog and website: /

Professional of the Month:

Karen Voight
(Internationally Renowned Fitness Expert and Los Angeles Times Health Columnist)

Karen has been teaching fitness for 20 years, has created 25 videos/DVDs, written a book, won numerous awards and now writes a fitness column for the Los Angeles Times. She has spent more than a decade setting fitness industry standards and expanding the horizons of health and fitness for people of all ages and fitness levels.

Widely considered one of fitness's brightest innovators, Karen blended her years of ballet training and exercise instruction with cutting edge technology to produce a wide variety of fitness videos and dvds that cover everything from strength and cardiovascular training to yoga and pilates instruction in a convenient, motivating and above all, effective manner.

"All the workouts that I develop are biomechanically correct but at the same time, I want each participant to enjoy the workout and get a sense of accomplishment from their training" notes Karen, who has also personally trained top Hollywood celebrities such as Tina Turner and Bette Midler, co-starred in Your Personal Best with Elle Macpherson, and consulted with Paula Abdul on her Dance Workout tape.

Karen maintains a practical approach to fitness, and promotes realistic body image. "What works for me to get in shape also works for a lot of other people " She adds, "Glamour isn't the incentive. This field is about inspiration and realistic expectations."

Among her accolades, Karen has been named an "IDEA Fitness Instructor of the Year" and was dubbed "One of the Ten Most Outstanding Working Women in America" by Glamour and "A Powerhouse in the Fitness Industry" by Shape.

Please visit Karen's webnsite:
Email Karen:
Phone: (310) 459 4310

Workout of the Month:

POP Sculpt: Total Body Workout

By Cassey Ho

How excited are you to try out Cassey's first sculpting video!? Make sure to grab a set of light weights (3-5 lbs) and a set of heavy weights (5-12lbs).


Cassey 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 blog.

Talk to Casey on Facebook:
Tweet Casey at
Do some POP Pilates at
Casey's Cute gym bags:
Visit Casey's Blog:

Kids Health & Fitness:

Teach Your Children Well.
by Judi Ulrey (Owner of Trekking Together)

As the cliché says, “Charity begins at home.”, so does health consciousness. Parents, what messages are you sending your kids with the foods you serve? How would you rate your pantry/refrigerator on a 1-10 nutrition scale? Do your kids see the importance of exercise when they observe your habits?

Don’t feel guilty if your answers above were “No”. But if you’d like to create a more healthy home environment, following are a few tips:
Shop Strategically - Is your refrigerator bare, but for the butter and beer? You can’t eat what you
don’t stock. If you want your kids to eat more healthfully, pack your fridge and pantry with snacks
& fixin’s so they can grab and go. Make sure to buy:
* a variety of fruits & veggies
* tuna in water, sliced turkey/chicken
* lowfat cottage cheese & yogurt
* corn tortillas
* whole grain cereals (Wheaties, All Bran, Raisin Bran,
Grape Nuts)
* cans of beans (for salads)
* whole grain bread & crackers
* reduced fat chips & salsa

Make Breakfast a Must - Over 50% of American adults skip breakfast (the Canadians are better breakfast
eaters...), the “most important meal”. Though you may be feeding your kids, modeling is a must. You, too,
should start w/ healthy fuel. Don’t let anyone leave the house hungry.

Celebrate Cooking - Sadly, cooking seems to be becoming a lost art. Americans eat about 1/3 of their meals out, which is double the percentage since 1978.* It’s so much easier to control your sugar, fat and caloric intake when you prepare at home. And what a great bonding time with your family!! If your stove has cobwebs, get reacquainted with it. Try one night a week, then two. You’ll be pleasantly
surprised at how relaxing it can be. You can find great recipes at,, and
Commercial Fitness - How many nights a week are spent in front of the TV at your house? You might consider losing your least favorite program and walk with the family instead. But if all are critical, don’t underestimate the power of “commercial fitness”. Think of all the great things you can accomplish during a 3-minute commercial break:
• Three sets of push-ups
• 50 crunches (modified sit-ups)
• 3 minute wall sit (ouch!)
• Two sets of your favorite strength training exercise
• Right and left lunges
• 3 yoga poses
• 3 minutes of marching, arms waving vigorously

If a dynaband, fitness ball, and/or dumbbells are close at hand, commercials can be transformed into mini-workouts.

Play Games/Keep Score
Everyone loves to win, especially if there’s a cool prize. Encourage kids’ healthy habits by making a game out of it.
* Everyone who eats 5 healthy breakfasts this week gets to pick the weekend movie
* Anyone who exercises 5x this week gets to choose Saturday’s dinner
* Help mom or dad cook dinner and get out of another chore
* Be a winner - play a sport

Acknowledge, acknowledge, ACKNOWLEDGE!
You can never give enough kudos to kids. Every child wants to be acknowledged by his/her parents. So give them the praise they deserve when they choose healthy foods, choose an energetic activity, get up early enough to eat a healthy breakfast, or encourage another kid to make a good choice. What a great day when the cool thing to do is go for a bike ride vs. playing Nintendo.

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, a weekly wellness program you do with a friend.

* Center for Science in the Public Interest, April 2004 Notice: FiTips is copyrighted material and distribution shall be limited to subscribers’ employees, members, and/or families.

Recipe of the Month

Healthy Almond Scones (yields 12 scones)

(Recipe provided by The Culinary Institute of America)

Whole wheat flour - 121 g
Rolled oats, raw - 96 g
Flax seed, ground - 24 g
Almond flour - 72 g
Brown sugar - 72 g
Sugar - 48 g
Baking powder - 1¾ tsp.
Baking soda - ½ tsp.
Salt - ½ tsp.
Wheat germ - 24 g
Cinnamon - ½ tsp.
Butter, cold - 72 g
Almonds, toasted, chopped - 96 g
Currants - 96 g
Nonfat yogurt - 145 g
Egg - 1 ea.
Apple, shredded - 50 g

1. Soak the currants in warm water for 20 minutes. Drain and set aside.

2. Combine the yogurt, egg, and shredded apple in a bowl and set aside.

3. Combine all the dry ingredients in a stand mixer fitted with a paddle. Mix on low speed until all the ingredients are combined. Cut the cold butter into cubes and add it to the mixing bowl.

4. On low speed, rub the butter into the dry ingredients until the mixture is slightly mealy. Add the almonds and currants. Mix until combined. Add the yogurt mixture to the mixing bowl and pulse the mixer until just comes together.

5. Take the mixing bowl of the mixing stand and finish mixing by hand until all the dry ingredients are combined. Be careful not to over mix.

6. Using a number 12 scoop, scoop the scone batter onto a lined sheet pan. Press the mounds lightly and brush them with buttermilk.

7. Bake in a convection oven at 325°F or at 350°F in a still oven until the edges of the scones are browned and the scone is firm in the center when pressed.

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

Almonds and Health: A Report Card to Boast About

An ounce of almonds a day (about 23 nuts, or a small handful) is a wholesome addition to virtually any diet. Almonds deliver valuable nutrients—protein, unsaturated fat, vitamikn E, antioxidants, fiber—with no unwanted baggage. When you can replace less-desirable fats and refined flours with almonds or almond products in baking, you are doing your customers a favor.

Of course almonds are not calorie free—they have 163 calories per ounce—but even on that front, they more than pull their weight. After all, a good diet is not just about the calories. It's about the nutrients you get with the calories you consume.

Almonds are considered "nutrient dense"—which means they provide a lot of benefit in proportion to their calories. At the other extreme are so-called "empty calories," like those from soda or candy. What's more, almonds do a good job of satisfying hunger and make people feel satiated.

One intriguing study, published in the British Journal of Nutrition, involved 20 overweight women who ate 300 calories' worth of almonds every day for 10 weeks. The rest of their diet was at their discretion. Surprisingly, these women did not gain weight, indicating that they naturally compensated for the almond calories by eating less of something else.

Another fascinating study supports the claim that almonds are a heart-healthy snack. Subjects who snacked on almonds had significantly better cholesterol readings at the end of the trial than those who snacked on low-saturated-fat whole-wheat muffins.

And can we talk antioxidants? Those are the compounds that neutralize free radicals in the body, so they prevent damage to cells. You may have heard that broccoli and green tea are loaded with antioxidants. But you probably weren't aware that almonds, ounce for ounce, have a comparable amount. To get the maximum benefit, keep the skins on.

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 Most Versatile Workout Machine You Tend To Overlook"
by: Pete Vasquez (

As the dawn of the summer season is right around the corner, calorie-minded people are looking for the most efficient ways to burn fat while getting a full-body workout. However only a few are aware of the great benefits that only the Elliptical machine brings. If you’re looking for a cardiovascular workout that’s easier than running and burns more calories than an exercise bike workout, you’re bound to find the fastest-growing category in exercise equipment.

Two major reason why the elliptical has surpassed the treadmill as the more popular exercise machine in recent years is its ‘dual action workout’. A clear distinction of the elliptical is the combined upper and lower body workout. Fred Waters, a writer for with work experience in the treadmill industry, writes, “there is no other fitness equipment that simultaneously works as many muscle groups. That is why many refer to an elliptical as a cross-trainer.” Quadriceps. Hamstrings. Glutes. Chest. Back. Triceps. And biceps.

Another benefit of the elliptical is its ‘low impact exercise’. Waters explains that elliptical trainers reduce the stress and strain on your legs through an elliptical motion. “Your feet never leave the pedals. It’s like walking in midair. The shape of the elliptical movement mimics the natural path of the ankle, knee and hip joints during walking, jogging or running. In comparison, when you walk or run, every step causes a jolt to your body. It is suggested that runners impact up to 2.5 times their body weight. This affects not only the joints in your legs, but also your lower back.”

To get step-by-step coaching whenever you want it, download ‘Elliptical Coach’ from iTunes. This 60-minute album features expert audio coaching by Stephanie Vitorino of Equinox and features a motivating music soundtrack designed by Deekron ‘The Fitness DJ’ of Motion Traxx. The album works for ALL LEVELS, allowing you to vary the intensity based on your fitness level or your particular goal for that day. And best of all, it is broken up into push and recovery intervals, making it easy to perform High Intensity Interval Training.

Maximize your exercise time with the most versatile workout machine available! The results will follow.

Pete Vasquez
Marketing Coordinator
W: (212) 380-3854

Health & Fitness Business:

How to Stop Whining and Start Winning
by Mark Riesenberg (Business Coach and Founder of Human Resources Unlimited

I. Know When You’re Whining and Decide to Stop!
• Stop criticizing, complaining and gossiping
• Whining is the most contagious disease in the world!
• It will hold you back from using your full potential more than anything else

II. Create a Mission

• Big, Hairy Audacious Goals
• Success is constancy of purpose
• Goals become a vision, a life-time mission and purpose

III. Set Goals

• The Master Skill
• Goals = Success, Success = Goals
• Success is the challenge of balancing personal and professional goals

IV. Write Down Your Goals

• Join the upper 1 -5 percent who write down their goals
• It is SMART to write down your goals
• Specific, Measureable, Attainable, Relevant, Trackable with Time Frames

V. Become Unstoppable

• Desire fueling passion
• When you want something bad enough and long enough you know you can make it happen!
• Patience balanced with persistence and determination

VI. Take Action/Take Risks

• Goals + A Plan x Action = Unlimited Success
• Take massive, consistent action
• Know the value of taking educated, intelligent risks

VII. Believe in What You’re Doing

• The Four Aces of Belief
• Believe in yourself – the most important belief
• Getting involved in something bigger than yourself

VIII. Have a “Can Do’ Attitude

• Creating “No Doubt” in your life
• Positive thinking, believing and knowing
• What the mind can conceive and belief it can achieve

IX. Be Focused

• I know what I want and why
• I know how to get it. I have a plan, a strategy.
• I take massive, consistent action – Just Do It!!!

X. Conquer Fatigue

• Fatigue makes cowards of us all
• Proper diet, exercise and rest
• Body work/Massage

Bonus Tip – Under Promise and Over Deliver

• Always give more than you promise
• Go the extra mile as a way of life
• There’s little or no competition on that extra mile

Mark Riesenberg
Business Coach and Founder of Human Resources Unlimited
29 Gilbert Place
West Orange, NJ 07052
Phone: 973-736-8112
Fax: 973-736-9522

Did You Know?

Valuable Trademark Tips from an Experienced Attorney:
by: Anthony M. Verna III, Esq 

Since many readers run small businesses, here is an issue that I see coming up more often in the past couple of years: Trademarks filed by the trademark owner that do not properly reflect the goods and services that trademark owner actually sells.

It is imperative that the goods/services description in the trademark application or registration match the goods and services that the trademark owner actually sells.

Why? The penalty is harsh: cancellation of a trademark, meaning the loss of the right to use the trademark.
When an applicant files a trademark application before the USPTO, the applicant signs an affidavit that the uses listed in the application are truthful and accurate. Because an affidavit is a sworn statement, given under oath that everything that has been represented in the application is, in fact, truthful, if any aspect of the application turns out to be false or inaccurate, the entire application is considered a “fraud on the USPTO.” The result of such “fraud” is the automatic cancellation of the registration that had been granted.

The USPTO has no way to investigate how trademarks are used in the marketplace. Instead, it is forced to rely on the claims made by trademark owners in their applications and other filings. To motivate trademark owners to supply accurate descriptions of their goods and services, the USPTO has, since 2003, treated any error in those descriptions — intentional or not — as a "fraud” as to the entire application, because trademark registrations and applications are considered as a whole and cannot be split or separated. The price of such fraud is draconian: the USPTO or its associated court, the Trademark Trial and Appeal Board, will cancel an entire registration if it learns of any absence of use of a mark as represented by an applicant.

The TTAB has concluded that a trademark owner should always know whether or not it has used the mark with each good or service it claims. As the TTAB's logic goes, an applicant's false statement about facts that are uniquely within its control, knowing that the Trademark Office will rely on that statement in acting on the application, is a fraudulent attempt to secure the benefits of a trademark registration. To avoid committing "fraud" in this way, a trademark owner must verify its claim to each item included in a description of goods and services.

This situation continues to grow in trademarks that are challenged for cancellation. It is important to review trademark applications before they are finished for the proper description of goods and services. It is important to review trademark registrations when your business plans change, also.

Anthony M. Verna III, Esq., is a member of the NY and NJ bars and a partner at Kravitz & Verna LLC, whose focus is on trademark, copyright, advertising and promotion law after working as a sole practitioner and an intellectual property associate at the National IP Rights Center outside Philadelphia, PA. Mr. Verna speaks often on intellectual property matters in front of varied groups. Mr. Verna was published in the Seton Hall Journal of Sports and Entertainment Law, on the use of real celebrity names as used in domain names. (““ 14 Seton Hall J. Sports & Ent. L. 153 (2004).) Mr. Verna can be reached at or by phone at 212-729-5651.

Kravitz & Verna LLC
Anthony M. Verna III
Phone/Fax: 212-729-5651

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Q& A Section:

My fitness business accepts credit & debit cards. I'm always wondering if I'm paying too much in processing fees. How can I make sure that I have the best deal possible?

Asked by: David B. (New York, NY)

Answered by: iTransact Team

What a great question. If you accept credit or debit cards, odds are that you are paying too much for processing. Studies show that an estimated 85% of businesses could be paying less.

An analysis of your full rate and fee structure can often turn up potential savings in one or more areas, whether it's the percentage rate, transaction fee, monthly fee, or other fees you may not even be aware you're paying.

Ccompanies that specialize in rate analysis like this can often find overall savings for you of 10-25%. What you do is send scaned images or copies of your recent merchant processing statements, and they will respond with a free, no-obligation analysis.

Thank you iTransact for your assistance in answering this question.

iTransact is willing to help you review and better understand your merchant statement, no matter how big or small your company is.

Call iTransact toll free (855-881-7485) or email them for a Complimentary Review of your Merchant Statement. Remember to mention you read their info in the Rofami Health & Wellness Newsletter. CLICK HERE NOW>>>

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