November 2012 Issue


Fitness Article:

Time to Get “Back” into the Holiday Spirit
By Ryan Krane (Corrective Exercise Specialist & Owner of Ryan Krane Inc.)

The 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 area.

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.

Quadrupe—The 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.

FloorBridge: 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 aches.

Sign up for Ryan’s Pain Free Living Tips newsletter that features topics related to health/fitness, corrective exercise, and how to prevent injuries.

Ryan Krane
Ryan Krane, Inc.
Corrective Exercise Specialist

Health Article:

How to Stop Cravings?
by: Kirsi Paalanen, Health Coach

Have 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 just...easier.

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 stressed?

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!

For more weight loss tips and tricks visit

Kirsi Paalanen 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.


Professional of the Month:

Tammy Petersen
(Founder and Managing Partner for the American Academy of Health and Fitness)

Tammy 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 areas.

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 distinction.

Visit the American Academy of Health & Fitness Website:

Workout of the Month:

The 100 Workout (Only 5-10 Minutes)

By Casey Ho (POP Pilates)


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:
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Do some POP Pilates at
Casey's Cute gym bags:
Visit Casey's Blog:

Kids Health & Fitness:

Kids Count!
By Christine Toriello

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!

Kids in Crisis
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 energy.
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 school
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!

Visit Christine's Website:

© Copyright 2012 Chris Toriello. All rights reserved.

Recipe of the Month:

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 Demo)

(Recipe provided by The Culinary Institute of America)


White Bean Hummus
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

Pita Pocket
Whole Wheat Pita, halved - 6 ea.
Baby greens, cleaned - 8 oz.
Tomatoes, diced - 3 ea.
Feta cheese - 8 oz.
Cucumber, peeled, seeded, sliced - 1 ea.

1. For the hummus: In food processor, purée the garlic with the lemon juice until chopped very finely.

2. Add the red peppers and white beans and process until smooth. Add cumin, cayenne, olive oil, salt, pepper, and a bit of water if needed.

3. Scoop the mixture into a bowl. Add the tahini. Stir well and adjust with oil and water for texture, and salt and pepper for taste. Reserve for the pitas.

4. To assemble pitas: Spread hummus into each pita halve, then add a little bit of baby greens, tomatoes, feta cheese, and cucumbers.

5. Garnish with more white bean hummus and serve.

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

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:

Rock Hard Abs-4 Minutes a Day!
by: Michael George (Fitness Expert, Celebrity Trainer, Health Coach, Martial Artist, Author, Television Personality, Speaker)

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 tumor?

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 toned abdominals.

Abdominal Exercise #1 Crunches 1 minute
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.

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 & Fitness Business:

The RAVING FAN: How To Get Your Customers To Keep Coming Back and Bringing Everyone They Know With Them.
Submitted by: Ken Varga 

Do 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 Raving Fans:
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 customer/client
3. Always use their name when you see them or communicate with them.
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 lives.
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.

Visit Ken Varga's Website:

Did You Know?

Top Ten Fashion Trends for Fall 2012:
Posted by Lynn Puro (Owner of MARCH in Westchester, NY)

Top Ten Fashion Trends for Fall 2012

10. Lace skirts and dresses

9. Printed and color blocked pants

8. Colorful silk blouses

7. Puffer jackets

6. Ornate embellishments

5. Booties and high boots

4. Collar necklaces and Peter Pan collared shirts

3. Leather Pants

2. Peplum tops and dresses

1. The color: Oxblood



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:

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 country skier”
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

Visit Leslee Bender's Website:

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