"You miss 100% of the shots
you don't take."- Wayne Gretzky
The Theory of Hypoxia
Training by Rob Kehoe
Hypoxia Training means to hinder
the flow of oxygen to the body while training intensely. Several
world class athletes have adopted this method in hopes of increasing
their cardio-respiratory output. In this article, we will break
down the pro’s and con’s and decide whether Hypoxia
training and decide whether it is something you should experiment
The most commonly practiced method
of Hypoxia training is to strap on a snorkel during your workout
making breathing very difficult. Some athletes will even tape
their nose shut to make it even more difficult to breathe. The
argument for this way of training is that you are putting the
body under duress and your body will increase the production of
red blood cells due to the lack of oxygen. While this may hold
true, the fact remains that you will simply not reach adequate
muscle failure when you are pushing yourself to the limit.
Broken down in its simplest terms,
when you reduce the oxygen intake during workouts, you are robbing
your muscles of oxygen-rich blood that keeps your muscles functioning.
For example, take two subjects of identical strength and have
them perform pull-ups until muscular failure……have
subject #1 perform the pull-ups breathing regularly & subject
#2 will perform the same exact pull-ups while holding his/her
breath. The person who is breathing naturally will ALWAYS be able
to perform more pull-ups, and in doing so, they are receiving
the better absolute workout for the muscles.
In the long run, how you train
mirrors how you will perform, so if you train the muscles not
to reach failure, don’t be surprised when your body gives
up on you when it counts.
Time, Money, & Television:
Let’s Help Make Difference in Fighting Childhood Obesity by Frank Rotella (Creator of the
Rofami Inc. Health & Wellness Newsletter)
With the increasing rate of childhood
obesity and the change in cultural beliefs on health & exercise,
we need to take action. Our children are the future, and we, as
adults, need to lead by example and take action to educate our
children on how to exercise and eat a balanced/nutrient rich diet.
Time: As adults
we need to make the time to not only exercise ourselves, but to
also exercise with our children and educate them on the benefits
of leading a healthy lifestyle. Time should not be an excuse for
not eating healthy or exercising. Many healthy meals can be prepared
in less than one hour and easy workouts can be performed in 35-50
Money: In today’s
economy, money has become a major concern of families around the
world. It’s interesting to see that sometimes the most affordable
foods & beverages are not as healthy as more expensive healthy
food & beverages. Preparing healthy meals and exercising on
a limited budget are definitely a possibility. Check out this
month’s workout of the month; it’s not expensive and
super effective. Money should not be an excuse for not exercising.
and video games can be addictive. Recently, I attended a workshop
given by Peter Twist (Owner of TWIST Sport Conditioning) and he
brought up a very interesting idea. Peter asked each of us to
try and not watch TV for a month. For many adults and children
this could be a difficult task. It’s amazing though how
much more you can accomplish. Not only will you have more time
to spend with your family & friends, but you’ll have
more time to focus on the important things in life (i.e. your
health). You’ll likely be a bit bored at first, but will
find yourself becoming more productive and focused on your health,
wealth, family, and friends.
One recommendation is to attend
local community events and health/fitness fairs or workshops.
These events are sometimes free to attend, fun, educational, and
allow you to spend time with your children.
Check out your local newspaper,
the internet, and our newsletter for upcoming health and wellness
events in your area.
Let’s all take action in
educating our children and fighting this childhood obesity issue.
Recipe of the Month:
Pumpkin Pancakes (Makes about 12)
Recipes Supplied by: The Enchanted
Owner/Manager: Lynette Tropp
• 1 1/4 cups unbleached all purpose flour
• 3 tablespoons raw sugar
• 2 teaspoons baking powder
• 1 1/4 teaspoons pumpkin pie spice
• 3/4 teaspoon salt
• 1 1/3 cups whole milk
• 3/4 cup canned pure pumpkin
• 4 large eggs, separated
• 1/4 cup (1/2 stick) unsalted butter, melted
• 1 teaspoon vanilla extract
• Vegetable oil
• Maple Syrup, Honey or Agave Nectar
Whisk first 5 ingredients in large
bowl to blend. Whisk milk, pumpkin, egg yolks, melted butter and
vanilla in medium bowl to blend well. Add pumpkin mixture to dry
ingredients; whisk just until smooth (batter will be thick). Using
electric mixer, beat egg whites in another medium bowl until stiff
but not dry. Fold whites into batter in 2 additions. Brush large
nonstick skillet with oil; heat over medium heat. Working in batches,
pour batter by 1/3 cupfuls into skillet. Cook until bubbles form
on the surface of pancakes and bottoms are brown, about 1 1/2
minutes per side.Repeat with remaining batter, brushing skillet
with oil between batches. Serve with warm syrup, honey or agave
Services: Personal Chef Services,Cooking
and Baking Classes, Small Catering Venues, Dietary Consultation
Healthy food that will tantalize your taste buds!
Passion in what you do is what makes one fulfilled. Sharing that
love with others is the key to a successful person, not only in
business, but in life. My creations originate from my heart and
soul. I use only the freshest and most natural ingredients, insuring
that those who indulge in my culinary creations experience the
same pleasure I take in preparing them.
I have been creating culinary magic in my kitchen for years, ranging
from tempting appetizers and creative main courses to decadent
desserts. The Enchanted Palate features my signature culinary
creations, as I combine my gift for food and tastes with the freshest
ingredients, attention to nutrition, and dietary restrictions.
Importance of Taking
Food Based Supplements by Kerri Salazar
There are numerous benefits of
eating fruits and vegetables. First, they provide vitamins, minerals,
fiber and phytochemicals. The USDA recommends 9-13 servings a
day and only 11% of our population even does that. Fruits and
vegetables aren't as nutrient dense as they use to be either.
Because of existing farming practices, chemical fertilizers, increased
quantity needs, and accelerated ripening systems, nutrient loss
occurs. For example, in order to get the recommended amount of
vitamin A in 1953 a woman would need to eat 2 peaches. Today she
would have to eat almost 53 peaches to gain the same benefit.
So even if you are in the 11% and eat 9-13 servings a day the
nutrients are declining drastically. Therefore, everyone could
benefit from supplementing their diets with a vitamin and mineral
So without getting overwhelmed,
which supplements do I choose? Almost all vitamin and mineral
supplements out there are made from synthetic ingredients which
the body can't absorb as easily. You might find some food based
vitamins but then the minerals are still made from rocks and dirt.
Look for a vitamin and mineral supplement that is 100% made from
whole food and is standardized so that you know what is printed
on the label is exactly what you are getting in the bottle. This
will be the most bioavailable for your body and give you the best
Dr. Emily Splichal holds a DPM from the
New York College of Podiatric Medicine; a Master’s in Public
Health from Brooklyn College and has recently completed her Master’s
in Human Movement from A.T. Still University. Dr Emily is Founder
of the Evidence Based Fitness Academy, an educational institution
dedicated to providing research-based fitness education for fitness
professionals specializing in Human Movement.
Dr. Splichal has committed her
work to further the relation of postural alignment and core strength
as it relates to foot posture and foot strength. Dr. Splichal
combines10 years of experience in the fitness industry with her
specialty and has presented at various medical and fitness conferences.
Dr. Splichal’s passion for
Health and Fitness are the reasons her group exercise classes
are wait listed for both Catwalk Confidence and her VCore Workout
– a barefoot balance training workout designed to improve
posture from the foot up.
Dr. Splichal is an Expert Advisor
for Garden of Life, a vitamin/supplement company. She endorses
their Lovely Legs product line which promotes healthy and beautiful
veins and healthy legs for women. Dr Splichal is the Spokesperson
for Aetrex fitness a running shoe line, and has contributed her
expertise in both podiatric medicine and fitness. Dr. Splichal
has appeared on The Oprah Winfrey Show, The Today Show and Good
Day New York
Dr. Splichal’s Professional
Member of the American College of Foot & Ankle Orthopedics
American Academy of Podiatric Sports Medicine
American Public Health Association
American Academy of Anti-Aging Medicine; National Academy of Sports
American College of Sports Medicine
Dr. Splichal’s Certifications
include: NASM - Certified Personal Trainer; ACSM- Certified Exercise
Specialist, Johnny G. - Certified Spin Instructor; AFAA - Certified
Group Fitness Instructor; Chek Institute - Scientific Core Conditioning;
Spin Pilates - Certified Pilates Instructor.
on a Technology Cloud
by Nick Pascarella (Certified Microsoft Partner) / TruBambu
Between the stellar advances in the electronic world, the current
economic climate and all the cutting edge opportunities available
to market your company and improve productivity, a small business
owner can have an anxiety attack just trying to figure out where
to spend the few dollars he has budgeted for technology.
Sometimes it seems as though it
is costing more just to keep up, than it was before computerization.
Unlike other industries, the dust never settles. You invest your
money and time, train your employees, implement the new system,
work out the kinks and bugs and wham, an upgrade. You have long
since discovered that the upkeep of your business must now include
a healthy line item for continuous technology. But the important
thing to realize now, in 2010, is what exactly is that getting
you? And can it be done better, cheaper, faster?
There is a cloud with a silver
lining. Its called The Cloud. Instead of having to invest thousands
in applications, these applications sit out there “on a
cloud”. It starts with your email and calendaring, instant
web conferencing, file and print sharing, and even corporate instant
messaging. But this is just the beginning.
The term cloud was adapted by
the computing world some years ago to quite figuratively describe
digital spaces within the Internet or outside of it. Once the
bandwidths started reaching levels that could support the kind
of speeds it takes to call up applications or data files large
or small across the Internet, it became apparent that more and
more desktop applications will become cloud applications. So in
simple terms, if you want to do small business accounting you
don’t have to spend thousands of dollars or more to buy
the actual box with the software, followed by the inevitable expense
of ongoing software upgrades and support. Today for just about
$20 a month a small business can do their computerized accounting
over the web. You no longer have to worry about maintaining a
workstation that is properly protected, backed up, with ongoing
upgrades to both hardware and software, and the expense of owning
the licenses and properly inventorying them etc. Microsoft now
takes care of all that. They really should call it “Cloud
When you are running on the cloud,
the application you are running is multi platform. It doesn’t
matter what you are using. It can be your own workstation accessing
client server, a public computer such as Kinko’s, a Mac,
or even your smartphone. Additionally, the issue of security is
much stronger because you are forced periodically to change your
password and set up a pre formulated, difficult password. No longer
is there a concern of having good backups or losing data, nor
any concern of availability or scalability (storage expansion
and speed). With the cloud, when you finish computing in a public
place there are no footprints left behind.
For these reasons and more, many applications are preparing to
run on a cloud. This is the future of computing. And for the first
time since you’ve automated your business, an option that
will actually lower your costs.
Remember getting annoyed, because
one or two of the big name phone companies were on your street,
blocking traffic? Well, this is the result. The whole nation is
now rigged with fiber optic lines, facilitating unprecedented
speed and making all of this is possible.
To sum it up, after almost thirty years of running our lives with
computers, which over the years has gotten more and more complicated
and expensive, we have finally reached the point that will turn
this around and make it easier to automate than ever before.
specializes in the unique combination of Website and Internet
Marketing, CRM, Business Productivity Solutions, Website and Internet
Marketing, CRM, in addition to general Computer Services.
Dear Dr. Emily,
I’ve just returned from a fitness conference where I noticed
a lot of trainers wearing the Five Finger shoes. What are the
benefits of wearing this type of shoe? I’ve heard they can
help you if you have foot pain? Should I invest in a pair of Five
Thank you for your great question!
You are correct in observing this recent shift in shoe gear among
fitness professionals and athletes. With the advance in research,
human movement specialists look at barefoot training and minimal
support shoe wear i.e. Five Fingers as a way to strengthen our
natural foot musculature - therefore alleviating many causes of
Our feet play an integral
role maintaining balance and body alignment. This postural feedback
from our feet is often attenuated by our shoe gear and may put
us at risk for injury. Research has compared injury rates between
shoed and barefoot athletes, with an overwhelming higher rate
of injury in shoed athletes. This higher injury rate is associated
with the thicker soles blocking proprioceptive feedback from the
foot and ankle.
Minimal support shoes, like
the Vibram Five Fingers, mimic the more primal or natural movements
of the foot and ankle. When recruiting all muscles of the foot
and ankle, a person is able to maintain balance between the larger
muscles of the leg and the smaller muscles of the foot.
I encourage many of my patients
and clients to incorporate barefoot training into their fitness
routines. I find barefoot balance training to be the most effective
technique for strengthening foot musculature and for creating
balance in the feet.
Dr Emily Splichal
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