to Get “Back” into the Holiday Spirit By Ryan Krane
(Corrective Exercise Specialist & Owner of Ryan Krane Inc.)
holidays are just around the corner – from Thanksgiving
to New Year’s, everyone is bustling about, busy with planning,
decorating and shopping, often neglecting their exercise routine.
But it’s ESPECIALLY important during these busy times to
take care of your core and back areas. A pulled back muscle can
seriously sideline the holiday festivities.
I have many clients who come see
me AFTER they’ve neglected to properly take care of their
bodies. They’re too busy to simply stop and remember that
if they don’t use their bodies the right way, every small
activity will be that much more difficult. Failure to really listen
to your body is a common mistake people make and because of this,
many people suffer from chronic pain due to weakness or tightness
in their muscles. Instead of doing corrective exercises as a way
to alleviate the pain, they do nothing, exacerbating the situation.
Our bodies were meant to move.
The bottom line is to be healthy and feel good, you have to strengthen
your muscles, especially the muscles that attach to your spine.
If you don’t, you stand a good chance of joining the leagues
of back pain sufferers who experience debilitating pain because
of weakened stabilizing muscles that support the back. When it’s
bent out of shape, you are too!
One of the most common causes of
back pain in adults is muscle strain, although pain can also be
attributed to disc problems, fractures and other issues. It’s
always best to check with a physician or health care professional
first to make certain corrective exercise is the best option.
If muscle strain or a weak core is the source of the problem,
there are some corrective exercises you can do to strengthen that
Here are some exercises
to try: Plank: Lay face down and extended your legs.
Place your forearms on the mat. From this position, push yourself
up into a plank position, hold for 30 to 60 seconds, relax and
repeat one to three sets. http://www.ryankrane.com/videos.php?id=31
main function of this exercise is to strengthen the spine. Get
down on a mat on your hands and knees. Place your hands in front
of you shoulder-width apart. Extend your right arm in the air
in front of you, level with your shoulder. While doing that, lift
your left hip and extend your left leg behind you. Hold this position
for 30 seconds and switch sides. Do 1 to 3 sets, two to three
times per week.
Lie down with your arms by your side, your knees bent and your
feet on the ground. Raise your hips a few inches. Hold for 30
seconds and lower your hips. This exercise helps strengthen the
lower back and decrease pain in that region.
Back pain can disrupt your daily schedule and your holiday spirit
and make even the simple tasks of sitting, walking or laying down
uncomfortable. By doing these simple exercises and building your
core strength, you can alleviate a great deal of that discomfort
and enjoy this time of year.
Ryan Krane is a certified
Corrective Exercise Specialist and one of the leading fitness
consultants specializing in corrective exercises in the Los Angeles
region. He is helping clients become healthier and pain free with
his brand of corrective exercise called The
Krane Training Method, which combines flexibility, posture
and strength training movements to help clients remedy chronic
ailments such as back pain, shoulder pain and other common body
Sign up for Ryan’s
Pain Free Living Tips newsletter that features topics related
to health/fitness, corrective exercise, and how to prevent injuries.
to Stop Cravings? by: Kirsi Paalanen, Health Coach
you tried many diets and nothing seems to work? You try them for
a while, get frustrated and quit. You may have even managed to
lose some weight in the process but you have gained it all back
and maybe even more.
You just cannot help craving that
bag of chips, chocolate or whatever mouthwatering delicacy you
can sink your teeth into? The craving only grows stronger when
your boss has yelled at you, you had a fight with your significant
other, or you just don’t feel good about yourself period.
Then you eat for comfort. You eat your feelings away because it’s
You end up eating junk to soothe
your emotions and the pounds start piling on. This is called emotional
eating and one of the main reasons why diets don’t work.
You can’t seem to stop eating or go for junk food whenever
you’re in need of comfort. This is what makes it difficult
to lose weight AND to keep it off for good.
There is good news! You can overcome emotional eating. It’s
about tuning into yourself and creating a balanced lifestyle that
is not about being on a diet or hopping from one diet to the next.
Once you conquer emotional eating you will be well on your way
to being at your ideal weight! You’ll look and feel GREAT
for years to come!
What to do when the urge
to eat strikes:
1. Ask yourself if you are truly hungry. If not, tune into the
feeling that you’re feeling. For example you may be feeling
stressed. Where do you feel it? In your chest? In your stomach?
2. Be specific about the feeling
- the more specific the better. It helps you deal with your underlying
emotion. Do you feel overwhelmed or undervalued versus just feeling
3. Experience the feeling, let
it wash over you. Let it come instead of sweeping it under the
carpet. Feelings are natural and normal.
4. Be easy on yourself. Give yourself
some time and space to recover after the feel passes. Do something
that makes you feel good instead of reaching out for food like
reading a great book, watching your favorite movie or talking
to your best friend on the phone.
To your best body ever – on the inside and out!
is a Health Coach and the founder of My Orange Villa, whose mission
is to help you look and feel your best on the inside and out!
Kirsi is very passionate about helping others achieve their best
health - emotionally and physically. She helps her clients lose
weight for good, cook healthy foods, reduce stress and feel more
energetic. She most recently made a guest appearance for a cooking
segment on a famous doctor's talk show. Her health coach training
is from the Institute for Integrative Nutrition.
Petersen (Founder and Managing Partner for the American Academy
of Health and Fitness)
Petersen is the Founder and Managing Partner for the American
Academy of Health and Fitness. She has written two books on older
adult fitness and designed corresponding training programs. SrFit™
is used nationwide as the textbook for a college based course
for personal trainers who wish to work with Baby Boomers and beyond.
SrFit™ is also the basis for a specialty certification home
study course that qualifies for up to 22 contact hours of CEU
credit with the major personal trainer certification organizations
and 24 hours with the athletic training Board of Certification.
Functionally Fit™, through on-line trained certified nurse
aides, reaches the chronic long-term care and assisted living
patient to provide daily functional strength training as an accepted
and expected part of the daily care plan. She has also co-created
eight other educational programs: JrFit Youth Fitness Specialty
Certification™, Cancer and the Older Adult™, Fitness
Assessment and Exercise Prescription for All Ages™, Exercise
Management of Chronic Diseases and Disabilities for All Ages™,
Nutrition for Special Dietary Needs™, Developing Agility
and Quickness for Sport Performance™, Strength Training
Older Adults™, and Move More, Eat Better – YOU Matter!™.
Tammy’s educational background includes Bachelor of Science
degrees in marketing and economics from Pittsburg State University,
Pittsburg, Kansas. She holds a Master of Science in Education
in the area of health and fitness, with an emphasis in geriatrics,
from the University of Kansas, Lawrence, Kansas. She is an author
for Personal Training on the Net. Additionally, her articles have
appeared in IHRSA’s Club Business for Entrepreneurs, Personal
Fitness Professional, Club Industry’s Fitness Business Pro,
AFAA’s American Fitness and OnSite Fitness.
My husband is an Internist and
Geriatrician. Unhappy with partners that did not share his passion
for working with seniors, he started his own practice and now
he also manages the practices of five other providers who strictly
serve the geriatric population. Working with him over the years
as the group’s Executive Director, I was responsible for
everything from credentialing with insurance companies, to billing,
to working with patients in a customer service role and at the
clinic. I also attended conferences like the American Medical
Directors Association with my husband and spent time in skilled
nursing facilities. This gave me experience and contacts in many
Prior to the opening of my husband’s
geriatric practice, and before taking a break to raise three children,
I was employed as a credit and fraud analyst for Mobil Oil. And
later I worked as a manager for DST, a large company that provided
financial and management services for the majority of mutual funds
and annuities in the United States. After deciding to become an
around the clock mom, I worked on a volunteer basis to raise awareness
of the need for retirement and assisted living facilities in addition
to our community’s long-term care facility. Beverly Enterprises,
one of the nation’s largest nursing home corporations, enlisted
my help in construction of a BBOP (Beverly Business Opportunity
Plan). Statistical market analysis of surrounding communities,
along with surveys of local businesses, resulted in a 300-page
document that guided development of a proposal to corporate officers.
That proposal suggested expansion of the existing nursing home
campus to include an assisted living facility, daycare center
and fitness center.
This project made me realize what
a need there was for people to rally for our seniors (and, as
fate would have it, this is also when my husband realized he needed
an executive director!). I was extremely busy for a few years,
but I went back to school to get the education that I needed to
meet my goal of making a difference in the lives of older adults.
I feel that I now have a background and perspective that allows
for a unique opportunity to design programs that can help bring
about the cultural changes we so desperately need for older adults
at all levels of health and independence. I also believe that
I can use much of this same experience to build a bridge between
the medical and fitness industries that will benefit people of
all ages—including youth. So I decided to put my knowledge
to work and founded the merican Academy of Health and Fitness.
The missions of AAHF are: (1) through
correspondence courses, workshops and the website; provide advanced
training and education for Certified Personal Trainers and Athletic
Trainers who are committed to safe and effective programs for
youth, older adults and special populations; (2) link the fitness
and medical communities’ proactive health efforts via a
lifestyle change program for physicians’ patients; and,
(3) provide easily accessible, relevant on-line training for Certified
Nurses Assistances/Aides that focuses on increasing the functionality
of nursing home and assisted living residents.
I also want to help insure that
the job of personal training grows into a true allied health profession
and I would like my website and consequently the American Academy
of Health and Fitness, to be the "portal" of successful
aging across the gamut for the personal trainer. Personal trainers
will find the AAHF to be a valuable resource that provides access
to training programs, tools from other industry experts, industry
news, and links to an extensive list of resources. My dream is
for personal trainers to associate my name with successful aging
like they do Phil Kaplan’s for successful business or Wayne
Westcott’s with strength training—and to deserve that
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 &
My nephew, Lorenzo, is 8 years
old. He is the smartest, best looking and most talented child
on the planet. I have no bias whatsoever, right? His health and
wellbeing are vitally important to me. We want all of our kids
to grow up healthy, wealthy and wise. Here are simple steps to
get your kids on the right track for life!
Right now over a third of American kids are overweight or obese.
Studies are now showing that the average child who eats a fast
food meal one time a week gains six extra pounds a year more than
kids who ate no fast food. Beyond that, most children aren’t
even getting the minimal nutrition they need on a daily basis.
Whenever a child is deficient in key nutrients, like essential
vitamins, minerals and micronutrients, their development suffers.
Making the Grade
Kids can be fussy so bridging the gaps in their nutrition is critical.
Here are advanced nutrients to help fill those voids especially
when it comes to their brain development, mental performance and
• DHA - omega-3 fatty acid critical for
development and function of the brain, eyes, and central nervous
system. Omega-3 fatty acid
supplementation is also proven to improve the behavior and performance
of children with ADHD. Fish, such as salmon, tuna, and halibut,
along with other marine life, such as algae and krill, and nut
oils all contain omega-3 fatty acids. • PS & PC - Phosphatidylserine and Phosphatidylcholine,
big names = big nutrients for growing bodies - support healthy
cellular development, mental clarity, memory, learning and cognitive
function. PS stimulates the brain to produce dopamine, proven
to be an effective therapeutic agent for clinical depression,
ADD and ADHD. Eggs and soybeans are rich sources of PS & PC.
Whole grains, fish, and brewer’s yeast all contain PC. • Grape Seed extract - a powerful antioxidant
that protects against celldestroying free radicals. • Vitamins and minerals - The ABC’s
of essential vitamins include Vit A, B, C, D, E and minerals like
calcium and iron. Experts say “40% of children ages 6-11,
only 10% of girls and fewer than 30% of boys ages 12-19”
get the minimal amount of daily calcium. Rise & Shine, Recess and Relax Just like
adults, kids can stress out. The demands of a hectic home life,
school work, and after school sports can frazzle all of us. From
tots to teens kids benefit from a predicable, balanced schedule. Morning Routine - a well planned morning equals
a productive and prosperous day for all of us. • Set a family plan- get up on time (and
that means everyone!), • Eat Breakfast, no excuses - eat a balanced
breakfast including healthy proteins, whole grains, fruit and
veggies. A child should never leave the house without breakfast. • Stay calm - When kids know what to expect
each morning, it creates a calm start for a child’s day.
It also teaches them personal care routines
and time management techniques that will carry them into adulthood.
Moving More -
Children over the age of six need at least an hour of physical
activity daily. Rather than t.v. reruns or video games, after
time is a perfect opportunity to burn off pre-dinner energy with
a bike ride, backyard games and outdoor chores.
Sweet Dreams -
Kids need structure around bedtime too.
Limit sweets and sugary
drinks - not only is it bad for teeth, desserts can disrupt
sleep cycles and affect blood sugar. Remember, chocolate does
contain some natural caffeine so a bowl of chocolate ice cream
or cup of hot cocoa can mean curtains for kids’ sleep.
Lights Out - eliminate
electronics and television from your child’s bedroom. Too
much stimulation before bedtime is a bad thing. Studies
show that artificial light, like computer screens, ipods, smart
phones and tablets, can actually affect our body’s ability
to release melatonin which naturally regulates sleep.
Go to bed - Did
you know that school-aged children need 10-11 hours of sleep per
night? Most kids, like adults, get about 7 hours. That is not
enough sleep for growing bodies & lack of sleep can lower
immune systems leaving kids more susceptible to viruses.
Kids are counting on us to be the best role models we can be for
them. Making better choices from food, stress and time management
to fitness will
help them thrive now and into adulthood. My only caveat is that
I reserve the right to spoil my nephew rotten whenever possible!
Pita Pocket with White
Bean and Roasted Red Pepper Hummus, Tomatoes, Feta, and Cucumber
With Americans increasingly seeking out vegetarian
menu options, this vegetable-packed sandwich is sure to please.
While everybody makes hummus with chick peas, this pita pocket
is filled with a hummus that Chef Scott Samuel makes with white
beans, roasted red peppers, cumin and cayenne. (Yields 12 portions / Video
(Recipe provided by The Culinary
Institute of America)
Garlic cloves, crushed - 2 ea.
Lemon juice - ¼ cup
Red peppers, roasted, cored, peeled - 2 ea.
White beans, cooked - 1½ cups
Ground cumin - 1 tsp.
Cayenne - ¼ tsp.
Olive oil - ¼ cup
Kosher salt and pepper - to taste
Water - as needed
Tahini - ½ cup
Salt and pepper - to taste
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)
Hard Abs-4 Minutes a Day!
by: Michael George (Fitness Expert, Celebrity
Trainer, Health Coach, Martial Artist, Author, Television Personality,
You’re constantly on the
run. No time to hit the gym. That flat stomach is starting to
pooch out a little and your tummy is feeling a little mushy….sort
a like cookie dough. Not to mention your lower back is starting
to act up again. These are all indications of what we refer to
as Weak Abdominal Syndrome.
In today’s busy, stress filled
lifestyle the abs are the muscles most neglected and least used.
Obviously, a consistent exercise regime including a balanced diet
is the key to staying fit and keeping that abdominal area from
turning into mashed potatoes. Unfortunately, due to life’s
wonderful spontaneity a consistent workout schedule is not always
an option. So how can you keep the abs from growing like an unwanted
It only takes four minutes a day
to maintain and strengthen your abs. You don’t have to spend
hours in the gym to have strong, tight abs. Yes it’s true
to burn the fat silently hiding under the abdominal muscles you
do need to partake in a certain amount of cardio activity and
eat healthy. However, to strengthen the abs all you need is four
minutes a day. Here are four exercises you can do, one minute
each, in the privacy of your office or home for stronger more
Abdominal Exercise #1 Crunches
Lie down on a soft mat or carpet. Bend your knees so that your
feet are flat on the ground. Clasp both hands behind your head
to support your neck. Slowly bring your head straight up, not
forward, pulling from the abdominal area as you exhale. Your head
only needs to come up far enough to feel a complete contraction
of the abs. Then allow your head to slowly return down to the
floor and repeat. Be sure to do each repetition slowly and controlled
expelling a breath on each contraction. Do as many crunches as
you can in 60 seconds.
Abdominal Exercise # 2
Reverse Crunches 1 minute
Start in the same position as with the crunches, but this time
cross your legs at the ankles and slowly bring the knees up into
your chest and straighten out your legs, but still with a slight
bend as your arms lie flat on the floor, palms down beside your
body. Lift your pelvis off the floor an inch or two using only
your lower abdominal. Make sure you feel the lower abs working
and not the momentum of your legs swinging back and forth. Do
as many as you can in 60 seconds.
Abdominal Exercise # 3
Oblique Crunches 1 minute
Start by lying on your back on a mat or soft carpet with feet
flat on the floor. Take one leg and cross it over the other leg
so the crossed leg is resting on the thigh of the other leg. Bring
the arm of the bent leg behind your head while the other arm rests
on your stomach or on the floor, which is an easier version Slowly
bring the arm that is behind your head up as you twist so the
outside of that elbow goes towards the outside of the opposite
knee. Slowly lower down and repeat. Do as many repetitions as
you can in 30 seconds. Then switch sides and repeat.
Abdominal Exercise # 4
Slow Bicycle 1 minute
Lying on your back again clasp your hands behind your head. Bring
both knees into your chest and then extend one leg fully as you
push out with the heel, simultaneously as you slowly crunch and
twist bringing your opposite elbow to the opposite knee. After
your opposite knee and elbow touch, or come close to touching,
slowly continue to do the same with the opposite leg and arm.
Picture yourself riding a bicycle very slowly while lying on the
floor. The key to this exercise is to do it very slowly to a 3
count allowing the upper abs and oblique’s to work in unison.
Repeat for 60 seconds.
Practice this abdominal program
daily and your abdominals will be rock hard before you know it.
RAVING FAN: How To Get Your Customers To Keep Coming Back and
Bringing Everyone They Know With Them.
Submitted by: Ken Varga
you have a system in place to create Raving Fans of your Business?
If not you should start thinking of implementing one. What is
a Raving Fan? It’s a customer who is so enamored with your
business or service that they will bend over backwards to tell
their family and friends about you, but will also bring them to
you. Often they will make the sale for you. That’s a Raving
Fan of your business.
The sad part of what I’ve
witnessed over the years, is that most business owners spend 10
times or so attempting to get new customers, than they do in over
servicing their existing customers.
I’ve also seen where customers
have left because of perceived indifference. I don’t believe
that the business owner did anything wrong, but the customers
just thought the business owner didn’t care enough.
Here’s some simple ideas
and tips that you can implement to develop those customers into
1. Sell them everything they will need to gain the maximum benefit
from what they purchase.
2. Send them Thank you cards consistently. Even when they don’t
make a purchase, send them a thank you card just for being your
3. Always use their name when you see them or communicate with
4. When something new arrives in stock, call them up and set up
a special event for only those customers and not the public.
5. Call them constantly to see if everything is going OK in their
6. Always, always keep in touch.
In today’s age, it’s
just a click of a button on your computer to your data base, and
you’re in touch with your customer/client.
Try to implement just a few of these tips and remember your team
must also do the same.
If you care for your customers/clients,
they will care for you and help you grow your business by bringing
their family and friends to your place of business.
Ten Fashion Trends for Fall 2012: Posted by Lynn Puro (Owner of
MARCH in Westchester, NY)
Ten Fashion Trends for Fall 2012
skirts and dresses
and color blocked pants
and high boots
necklaces and Peter Pan collared
tops and dresses
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:
QUESTION & ANSWER:
How can I keep my children fit over the holiday season?
Answered by: By Leslee
Bender (Graduate of the Gray Institute of Applied Functional Science
creator of the Bender Ball)
Keep kids functionally
fit and safe over the holidays! A better way to do jumping jacks?
Kids need to move but with a purpose
that will set their bodies up as they grow and not get injured
and start creating muscle memory! Most elite athletes started
when they were young and you can start them on the right track
even if their goal is not to compete but have fun! Jumping jacks
in all three planes.
Try these fun movement patterns
and not only are you giving them functional body but brain training
as well and expect a few giggles
1. Look at your kids ability to move.. are they coordinated?
2. Do they lack an ability to move freely?
3. If you see one of the planes of motion they are stuck in like
frontal jumping jacks which is common exercise then you can choose
from others that will clean up that movement pattern and less
wear and tear on the body
4. Sagittal jumping jacks arms in sync and arms out of sync ‘cross
5. Transverse jumping jacks arms in sync and arms out of sync
“ twisting “
6. Jack to one leg balance sagittal plane
7. Put any of the leg patterns together and do just the opposite
with the arms