Tips to Maintain an Active Lifestyle by Michael George NASM,
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
• 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
• 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.
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”
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!
Karen Voight (Internationally Renowned Fitness Expert and Los Angeles Times
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
"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.
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).
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 &
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
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,
* 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
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
- 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 www.cookinglight.com, www.weightwatchers.com, and www.whfoods.com.
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
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
* Help mom or dad cook dinner and get out of another chore
* Be a winner - play a sport
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.
Ulrey is a health and wellness communications creator using video,
audio, and the good old-fashioned word. Grab a buddy and join
her at http://www.TrekkingTogether.com,
a weekly wellness program you do with a friend.
* 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)
Ingredients 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
Method 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
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.
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
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
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
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
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.
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)
Most Versatile Workout Machine You Tend To Overlook"
by: Pete Vasquez (Motiontraxx.com)
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
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 About.com 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.
to Stop Whining and Start Winning
by Mark Riesenberg (Business Coach and
Founder of Human Resources Unlimited
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
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
Valuable Trademark Tips
from an Experienced Attorney: by: Anthony M. Verna III, Esq
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
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
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. (“www.whatsina.name“
14 Seton Hall J. Sports & Ent. L. 153 (2004).) Mr. Verna can
be reached at firstname.lastname@example.org or by phone at 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
Answered by: iTransact
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
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.