December 2012 Issue


Fitness Article:

3 Things You Can Do Before Breakfast for More ENERGY, a Faster METABOLISM & a Sunnier OUTLOOK!
By Kristin McGee (Celebrity Yoga & Pilates Instructor)

Start incorporating these 3 simple things in to your morning routine and you’ll have more energy, a faster metabolism and a sunnier outlook.

1.) Drink a LARGE glass of ice, cold water to wake up your body and mind. In one study led by a group of German Scientists, they discovered 16oz. of H20 could possibly rev up your metabolic rate by 24% for up to 90 minutes. Wether this is accurate or not, well-hydrated muscles and organs are healthier and function better. And, a fresh, cold glass of water is very invigorating. It’s a great way to start your day especially as the winter months approach when we can easily forget to drink enough water. Add a wedge of lemon for some extra C and refreshment if you wish!

2.) Sit for 10 minutes of mediation. If you can sit longer, great! But as little as 10 minutes of meditation can reduce your stress, sharpen your focus, boost your mood and help you stay even keeled throughout the day. I love to just watch my breath and repeat, “breathing in, I am breathing in, breathing out, I am breathing out” to help me stay present and centered. There is no right or wrong way to meditate. Don’t punish yourself as thoughts come up (they always will!), just acknowledge them and return to your breath. Meditation reduces cortisol levels (the stress hormone that can lead to weight gain), clears the mind, reduces depression and helps improve our memory.

3.) Greet the sun with some sun salutations. With just a few sun salutes, you gain strength, flexibility and a stronger core. If you wake up and do something first thing in the AM; then no matter what comes your way that day, at least you know you’ve given your muscles a workout, oxygenated your body and stretched. I personally love a few slow, gentle salutations that incorporate knees, chest, chin, cobra, downward dog and crescent lunges. I’ve attached a video of this type of sun salutation below. I find this is one of the best ways to wake my muscles up, open up my chest and lungs and stretch out all the kinks. My 10-12 minute APP workouts are also a great option!


Health Article:

Enjoying the Holidays-Weight Gain Free
by: Debi Silber, MS, RD, WHC (The Mojo Coach)

While the holidays are a time to celebrate with family and friends, for many of us, it’s also a time to kick our healthy eating to the curb until January 1st. How can you enjoy the holidays while remaining weight gain free? Here are a few ideas:

• Always start with a healthy breakfast. It kick-starts your metabolism and is a great time to load up on fresh fruit, healthy grains and fiber.

• Dress strategically-Wearing fitted clothes provides a subconscious reminder to keep from overindulging because they’ll feel snug when you start to overdo it versus clothing that stretches right along with you.

• Don’t save your calories- Saving your calories for a big meal? DON"T. Being overly hungry leads to overeating every time. Having a light snack of 100-200 calories before a party will keep your judgment in tact and will allow you to make better decisions.

• Try the clutch trick- When heading out to a party, bring a clutch bag instead of one with a shoulder strap (or tuck the strap in the bag). By holding your purse you've instantly eliminated a free hand that could be grabbing high fat/calorie appetizers.

• Preplan your drinks- Will you limit your drinking to one or two drinks? Alternate between drinks and a non-alcoholic beverage? Drink a wine spritzer to cut the amount of wine you're drinking in half? Choose whichever plan feels best and stick with it.

• Preplan your travel snacks- Be sure to pack some healthy snacks and drinks for your trip. Chances are whatever you pack will be healthier than what you’d find along the way.

• Eat a balanced meal-By eating balanced meals of healthy carbohydrates, fruits/vegetables, protein and some fat you’ll feel more balanced and will be less likely to binge later on.

• Get enough sleep-A lack of sleep will encourage you to search for more energy, usually through sugar or caffeine. Get enough sleep to avoid a sugar induced energy surge…and crash.

• Restaurant ordering- Since your trip may involve more dining out than usual, here are a few healthier menu words to look for. Baked, broiled, grilled, steamed, roasted, seasoned, poached, seared and red sauce. Words that signify a food is heavier in fat or calories are fried, breaded, battered, crispy, cheesy, buttery, creamy, stuffed and white sauce.

• Be a food snob- Only eat what’s special for that holiday and shun foods you can have on any occasion. By having what’s significant to the holiday and allowing for a taste of the special foods served only during that time of year, you’ll feel part of the celebration without going overboard.

• Don't feel pressured to eat everything-Just because it’s there doesn’t mean you have to eat it. Need a mantra? How about “It looks better in the garbage/on the table than on me!”

• Have a strategy ready for food pushers-“I’ve been looking forward to your delicious cookies and I’m saving room for a taste” or “I’m stuffed now but can I wrap it up and take it with me for later?” They’ll feel that their treat is so special you want to find a way to eat it while you can choose to do whatever you like with it once you leave.

• Skip seconds-Sometimes you just need a non-negotiable rule like no seconds unless it’s water or vegetables. Period.

• Drink lots of water-Besides having so many other health benefits, water helps to fill you and slows down your eating.

• Beware of stress eating-When you’re eating, determine what’s driving your desire to eat. Is it because of something you just saw, heard or felt? Or, is it because your body is physically hungry? Learn to tell the difference and try to respond to the physical need only.

• Suggest an after meal walk-Instead of all that sitting around after a big meal, suggest an activity to get everyone up and moving.

• Slow down/pace yourself-Whether you put down your fork between bites, chew thoroughly, take a drink between bites or any other strategy, talking longer to eat helps you feel more satisfied with less.

• Use smaller plates-We want to see our plates full so just by choosing a smaller plate, you’ll get the same effect with much less food.

• Bring a healthy dish-By bringing a healthy dish, you can at least be assured that you’ll have something to eat if everything else being served is loaded with fat, sugar and calories.

• Exercise-While you’re even busier than usual with holiday shopping, parties, etc. one of the first things to go in order to find more time may be your fitness program. Make the decision that exercise is a priority. It may be the only “me” time you have during this busy holiday time so hold firm.

Debi Silber, MS, RD, WHC The Mojo Coach®, founder of is a leading health, fitness, wellness, lifestyle, self-improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for your "10 FREE Strategies to Get You Lean, Sleek and Sculpted"! AND Debi’s 3 free deep dive training videos including “The 8 Habits of the Healthy, Happy and Successful” and her secret weapon that’s helped thousands of clients get fit, lean, healthy and happy!

Professional of the Month:

Fabio Comana, M.A., M.S.,
National Academy of Sports Medicine

Fabio Comana is Director of Continuing Education for the National Academy of Sports Medicine (NASM), and faculty member in Exercise Science and Nutrition at San Diego State University, and UC San Diego.

Previously, Fabio was an exercise physiologist and certification manager for the American Council on Exercise (ACE) where, during his tenure, he was the original creator of ACE’s Integrated Fitness Training Model™ and primary developer of all their live personal training educational workshops.

His previous experiences include collegiate head coaching; strength and conditioning coaching; and opening and managing health clubs for Club One.

As a national and international presenter, he is frequently featured on television, radio, internet, and in print publications. He authored chapters in various textbooks and publications, and is presently authoring upcoming academic and consumer books.

Please visit the NASM website to see where and when Fabio will be presenting.

Fabio is a phnomenal presenter with a wealth of knowledge....

Workout of the Month:

Abs to Zen Body Sculpt (24 Minute Workout)

By Abs to Zen Trainer Natalie Jill


Check out Abs to Zen on Social Media Sites:
Facebook: “like” the page, and enjoy the free workout.”

Kids Health & Fitness:

Obesity - A Threat to Your Kid's Fitness
by: Darrell Morris (Personal Trainer)

The number of overweight or obese children in the United States has doubled in the past 30 years. This number is quite dreadful because of all the health problems that come from being overweight. Obesity in children has become a major priority for health professionals. Kids are also increasingly exposed to genetic and environmental triggers, which lead to obesity and, subsequently, diabetes. However, as a parent all you need to do is alter your kids fitness routine to better fit a healthy life.

Consequences of obesity:

o Childhood obesity causes an increased cholesterol level which can cause stroke and heart diseases

o It can also cause liver diseases

o It can also lead to diabetes and can lower life expectancy

Preventions of kid's obesity:

If your children are obese, you should not fix a strict diet to lose excess weight. Instead, you should help your kids maintain their weight as they get taller. The best prevention is long-term improvement in your kids eating and exercising habits.

Solutions for obesity:

A healthy well balanced diet:

Obesity can be eradicated if you, as a parent, set a good example to your children in terms of eating habits. A well balanced diet can work wonders for your kids fitness. Always try to include starchy foods in your daily diet. Starchy foods are rich in complex carbohydrates. Always try to limit the amount of high fat and sugary foods such as chocolates, biscuits, cakes and chips. Don't give your kids fizzy drinks that are rich in sugar. Instead of these, substitute them with water, fresh juices which are diluted with water or low-fat milk.

Changes in eating habits:

Just like eating a healthy balanced diet, eating habits can also create wonders in your kids fitness. Teach your kids to eat food more slowly. Due to this, your kids will be less likely to overeat during mealtimes. Don't make outings for junk food a part of the weekly routine. Don't name foods as good or bad - you can still give your kids chocolates and sweets occasionally.

Physical activity

Other than providing a balanced healthy diet, you should also chalk out your kids fitness routine, which should involve many physical activities. Four out of 10 boys and six out of 10 girls are not able to dedicate even 1 hour to physical activity each day.

There are many ways through which you can alter your kids fitness routine to eradicate obesity.

Encourage your kids to walk to shops or schools rather then going by car or bus. Try to involve the whole family in activities such as bicycle rides and swimming. You can also send your kids to the park for a game of cricket or football. Make exercising a mandatory activity as a part of your kids fitness regime.

Your kids fitness is important especially if your kids are in the growing age of 12-19. Proper execution of your kids fitness regime can really work wonders for your kids and will keep them away from various dreadful diseases.

For more information visit

Recipe of the Month:


(Yield: 12 servings. Serving size: 1 cup (250 mL). / Video Demo of the Recipe)

(Recipe provided by The Culinary Institute of America)



Savory Vanilla Bean Canola Oil
Canola oil - 1 ½ cups (375 mL)
Vanilla bean, fresh -1 ea.
Black pepper, freshly cracked - ½ tsp. (2 mL)
Sea salt - ½ tsp. (2 mL)
Lemon zest - 1 tsp. (5 mL)

1-2 lb whole lobsterLobster - 2 ea. (500 g-1 kg)
Onion, chopped - 1 ea.
Garlic cloves, peeled and chopped - 2 ea.
Canola oil - ½ cup (125 mL)
Sea salt - ½ tsp. (2 mL)
Black pepper, freshly ground - ¼ tsp. (1 mL)
Reserved Shellfish/ Lobster stock - 1 qt. (1 L)
Butter, room temperature - 2 Tbsp. (30 mL)
Risotto rice, Arborio or Carnarolli - 1½ cups (375 mL)
White wine - ¼ cup (60 mL)
Chives, finely chopped - 2 Tbsp. (30 mL)
Parsley, finely chopped - 2 Tbsp. (30 mL)
Parmesan, freshly shaved - 1½ cups (375 mL)

1. For Savory Vanilla Bean Canola Oil: In medium saucepan, bring canola oil to 140 °F (60
°C). Do not boil. Add freshly scraped vanilla bean and pod, salt, pepper and lemon zest.
Mix well. Let rest overnight in tightly covered container in refrigerator. To serve, remove
pod and bring infused oil to room temperature or warm slightly.

2. For risotto: In large pot, cook lobster in boiling salted water for about 10-12 minutes or
until cooked through. Remove lobster from cooking water and reserve water. Chill
lobsters in ice water. Remove meat from shells and cut into small pieces. Set aside.

3. In large sauté pan, cook onion and garlic in canola oil over medium heat, about 15
minutes, stirring occasionally, until onion has completely softened. Add salt and pepper
to taste. Reheat shellfish stock. Meanwhile, add rice to onion mixture and stir to coat rice.

4. Add hot shellfish stock, about 1/2 cup (125 mL) at a time and stir after each addition until
all liquid has been absorbed by rice. Continue adding stock until rice has creamy coating
but still remains al dente. Add butter, white wine, chives, parsley and reserved lobster
pieces. Stir carefully, just to combine ingredients.

5. Place each serving of risotto on a plate and drizzle with Savory Vanilla Canola Oil.
Sprinkle with Parmesan cheese.

Watch this Recipe's Video Preparation Today!!! >>>

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:

10 Advantages of a One-Year MBA Program
by: Alexander J. Sannella / Associate Professor of Accounting / Director of the MBA in Professional Accounting Program

Many MBA candidates consider enrolling in a one-year program. These candidates are generally uncertain as to the advantages and disadvantages of such programs.

Recent articles indicate that the one-year MBA is not always optimal for several reasons. For example, although the one-year MBA may cost the same as a two-year program, the total payment is required in one year rather than two years. There are limited networking opportunities given the short duration of the program. One-year programs generally require students to attend class during full semesters in the summer, fall, spring and the following summer. As a result, there are no summer internships available in a one-year program. Finally, the one-year program is so accelerated that it may be difficult to absorb a full MBA curriculum in such a short period of time.

Nonetheless, there are 10 significant advantages of enrolling in a one year MBA program.

1. It’s fast. A “one-year” MBA program can range from 10 to 18 months in duration. The programs are very compact and efficient.

2. A one-year program is perfect for a career changer or a professional attempting to improve his or her career. There is little career disruption with only a one-year leave of absence.

3. Many one-year programs have dedicated career service professionals available. Career services engage a significant number of employers that are committed to recruiting the program’s students. The career service staff typically creates a series of accelerated networking events, presentations and on-campus interviews. This results in the same or better employer coverage as found in a traditional, two-year program.

4. Winter internships are available and they can be just as valuable to employers as the summer internship. For most businesses, an extended internship running from January to March will fully utilize the MBA candidate during busy season (year-end closings, etc.). Summers tend to be slow and the firms may not be able to get a good look at the candidate. In this way, a winter internship can be more valuable than the summer internship.

5. The students receive the same MBA degree as issued in a two-year program in half the time.

6. The cost of the one-year MBA is the same or even lower than two-year programs.

7. Some one-year programs will accept students directly out of undergraduate programs or accept applicants with little or prior relevant business experience.

8. The one-year programs will assign students to “special” cohorts where each person will receive a great deal of personal attention from the program administration.

9. Generous advance standing (course waiver) is available in some programs, which reduces the course load and cost. Part-time employment may be possible if a substantial number of credits are waived.

10. Some employers have October to January start dates (e.g., public accounting). Graduates can prepare for professional examinations using the free time after degree completion in the last summer term.

An example of a one-year program is the Rutgers Business School MBA in Professional Accounting Program. This is a one-year program specializing in accounting. More information is available at:

Health & Fitness Business:

How to Help Keep Identity Thieves Away
Submitted by: Frank Rotella (Financial Advisor at LPL Financial)

The more business we do and information we share online, the more identity theft becomes a growing threat to our financial security. There are ways you can help protect your good name and credit. Here are some tips to help keep you and your family safe.

Monitor Your Accounts
This goes for everything you have financially -- credit cards, banks, brokerages, credit unions -- as well as email and social networking accounts. You should also monitor your phone bills (both cell and landline), as thieves can "piggyback" on your plans.

But above all, be sure to check your monthly financial statements carefully. If you notice something strange -- even if it is just for a small amount -- call the issuing financial institution immediately and report it.

Sometimes identity thieves test, or "phish," stolen account numbers by running a small charge or debit -- often of a dollar or less -- to make sure the account number is legitimate. Most accountholders don't notice the transaction or don't think it's worthwhile to alert their financial institution. That is, until a few weeks or months later when thieves wrack up big credit card purchases or drain a bank account. Bottom line: If you see something "fishy," no matter how small, report it right away.

Vigilance is the word for your email and social media accounts. The more information you share with the world -- say, by posting your birth date to your Facebook profile -- the easier you are making it for thieves to find that information. Check your privacy controls, and keep checking. Facebook for one is notorious for changing its policies with little or no notice. Also check the information your children are sharing online. They are less likely to be aware of privacy concerns and the consequences of sharing sensitive information.

Finally, you should Google yourself periodically to see what type of information about you or your family is publicly available. You may be in for a surprise.

Shred Sensitive Documents
You don't have to shred every piece of mail you receive, but anything with account numbers or other personal data should be shredded. You should also be sure to shred certain pieces of junk mail -- especially those unsolicited pre-approved credit card offers that seem to show up in your mailbox on a weekly basis.

You can further reduce or even eliminate these nuisance offers by opting out of the lists aggregated by credit bureaus, who then sell your name to lenders. Go to or call 888-567-8688 to get your name off these lists.

Check Your Credit Reports
The Fair Credit Reporting Act gives all American consumers the right to access their credit reports from the big three credit bureaus (Equifax, Experian, and TransUnion) for free once a year. Many unscrupulous firms will offer access to these reports for a fee or on a subscription basis. You shouldn't pay anything for this access. To get the reports, go directly to the source:

You can also place a security freeze that will prevent anyone from viewing your credit report who is not affiliated with a company that you already have a financial relationship with or certain government and exempt agencies. You have to visit each credit bureau individually to do so.

Frank Rotella is a Financial Advisor with LPL Financial (LPL Financial Member FINRA/SIPC ). Securities and advisory services offered through LPL Financial, A Registered Investment Advisor – Member FINRA and SIPC. (

Note: Security freezes are not free. Each agency charges a fee for this service, unless you are already the victim of an identity theft.
© 2011 McGraw-Hill Financial Communications. All rights reserved.

Did You Know?

Did you know that the hottest group exercise trend is 6,000 years old?
by Beth Shaw, Author of YOGAFIT the book and video

Over 10 million in the United States currently practice some form of yoga. Today, the trend in body/mind fitness is yoga leading the way. Its become virtually impossible to pick up a newspaper, magazine or turn on the TV without seeing a yoga pose. All of the celebrities are doing yoga and singing its praises. At the same time, physicians, researchers, and other health care professionals are confirming its benefits.

Group Fitness instructors have embraced this trend; attending workshops, seminars and conferences in an attempt to learn yoga. The demand is far greater than the supply of qualified yoga instructors available. This is accentuate by the fact that most traditionally trained yoga instructors choose not to teach in fitness clubs, nor are they usually prepared for the mass fitness populations.

America’s demographics, and those of most industrialized countries, make a strong case for yoga. Baby boomers are feeling the effects of too much running, aerobics and stair climbing. Younger fitness participants are still subject to stress and are aware of new trends. Everyone in our society exposed to technology feels increasingly disconnected from them selves – their bodies and minds. Yoga offers a way to work their muscles, clear their minds and release stress. It’s like visiting a personal trainer, chiropractor and massage therapist all at the same time.

What is Power YogaFit ? Power Yoga provides a total body workout that enhances strength, cardiovascular condition, balance and flexibility. It also enhances one’s body awareness, increases physical control and facilitates body mastery. Because it involves a highly comprehensive and intergrated approach, yoga produces a longer, leaner and more graceful physique – also currently in vogue. Power Yoga also helps reduce stress, tension and fatigue through its mindfulness, often rapid movement and deep breathing focus. Power YogaFit differs from traditional yoga in that the postures link in a fluid heat building way. We rest only when absolutely necessary. We warm up the body completely with large body moves prior to engaging in any complex or flexibility oriented pose. We incorporate fitness moves such as sit-ups and push-ups, lunges and holds. We create a cardio workout by repeating several poses rapidly once we are war. We transition from pose to pose with a full body workout focus, all body parts are worked equally. This is not your mother’s yoga !!! Power YogaFit is an excellent choice for the fitness environment for this very reason. If practicing at home, dim the lights, turn off the Air Conditioning and choose music for active yoga such as the YogaFit CD.

Class Formatting : Whether you choose to incorporate postures into your existing worlout or do a Power YogaFit Class, a warm –up period is crucial. Just as we don’t stretch before exercise, we don’t want to get into complex yoga postures before our bodies are warm and ready to be there. Each session should begin with at least 3 minutes of deep breathing. This helps to clear the mind and prepare the body. The breath is the single most important part of our yoga practice. By breathing in and out of the nose we keep the heat in the body and focus the mind. Deep rhythmic breathing is the solid foundation upon which we build our Power YogaFit Practice. We continually return to our breath focus and need to constantly remind ourselves to turn inward.

Rest and recovery are an important part of the Power YogaFit Workout, we rest for at least 5 minutes at the end of class to rejuvenate, restore and revive the body.

55 minute Class Structure:
5 Minutes of Deep Breathing
10 Warm Ups. Big Body Exercises
15 Work Phase – Holding Poses or Moving with a rapid Flow
15 Deep Relaxing Stretches
5 Minutes of Complete Relaxation

Beth Shaw is the Founder & President of YOGAFIT TRAINING SYSTEMS WORLDWIDE, INC. (The Leader in Mind Body Fitness Education). Visit the YOGAFIT website:


I'm looking to start my own fitness studio. How can I protect myself and my business from potential lawsuits?

Answered by: Paul Ticen (Attorney)

Risk Management and Strategy
I recently posted to my blog an article pointing out the dangers of relying on waiver and releases to act as a liability shield if a client or guest injures himself or herself. Most savvy business owners recognize the limitations. A waiver and release does have its place. It may act as a deterrent to bringing a claim, the waiver and release may actually accomplish its purpose in releasing you from liability, and insurance companies often require the use of one.

Juries Decide a Waiver and Release’s Validity and Scope
In Arizona, where I practice, the release’s validity and scope is left to the jury. Why is that and why is that a problem? Typically the validity and scope of a contract is decided by the judge. However, the Arizona Constitution requires that all assumption of the risk defenses asserted in tort cases are for the jury to decide. Even though the waiver is a contractual based assumption of the risk defense, it doesn’t change the nature of the injured person’s claim, which is a tort. . So there is no getting out on summary judgment, which leads to why there’s a problem. Just getting to a jury trial is extremely expensive. Your attorneys’ fees will conservatively eclipse $50,000 if not approaching or surpassing $100,000. And then you’ll pay your lawyer even more money during trial for the right to have a bunch of random people decide the fate of your business and financial well being. These same random people may ignore, disregard or fail to understand the jury instructions, act out of pure emotion and sympathy or have biases that cloud judgment.

The Importance of an Insurance Broker
How can you truly protect yourself? First, is a conducting a risk assessment and formulating a risk strategy. Purchasing liability insurance should be a major focal point of this assessment and strategy. Liability insurance will not only pay for any claims or losses that you are liable for, but just as importantly, it’ll pay your attorneys’ fees and costs.
The one professional that you should undoubtedly include in your risk assessment and strategy is a competent, knowledgeable and independent insurance broker. The broker needs to be independent and not married to a particular insurance company, although the broker needs to have connections and influence with the insurance company to make things happen if the proverbial “Baby Ruth” hits the fan. The knowledge and competence comes into play because there’s a wide array of insurance policies and coverage that can be added. And the broker needs to identify and understand the risks your business faces, what coverage exists for that particular risk and what insurance companies offer the best coverage at the most competitive rates. When the broker is married to a particular carrier, that carrier may or may not offer the right coverage, the policy language is unfavorable and the broker may or may not have the experience with your type of business to even identify or understand the risks you face.

A fitness and training industry example
Here’s a straight forward example that drives the points home. A personal training studio goes to a nearby insurance agent who peddles personal automobile and homeowners insurance for a major insurance company, which you recognize from its shameless marketing strategy of jamming your television with unending commercials. The agent recommends general liability coverage offered by said insurance company.
One of your trainers instructs an unconditioned person to perform box jumps, and he or she ruptures an Achilles tendon when doing so. A general liability policy covers accidental conduct caused by negligence, but instructing a person to do something is arguably not an accident. So a standard general liability policy may not cover the loss, the proverbial “Baby Ruth” goes splat and the agent is more worried about keeping his sole revenue source happy. You get the point. Instead, the studio would have received better advice to also purchase an errors and omissions policy, which covers non-accidental instruction or advice that falls below the standard of care and a broker who is willing to go to bat for your company.

Paul Ticen is an attorney licensed in Tempe, Arizona where he specializes in business, trademark and copyright litigation and transactional matters. He’s also the creator and author of The Legal Supplement (, a legal blog for fitness and training entrepreneurs.

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