October 2010 Issue


Motivational Message of the Month

"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 with.

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.

Rob Kehoe
Owner of Paramount Fitness and Performance
160 Hopper Ave, Waldwick, NJ 07463

Kids Health & Fitness:

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 minutes.

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.

Television: Television 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:

Spiced Pumpkin Pancakes (Makes about 12)

Recipes Supplied by: The Enchanted Palate, LLC.
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 nectar.

The Enchanted Palate, LLC. Paramus, NJ 07652
Owner/Manager: Lynette Tropp
Phone: 201-496-4995 Cell: 201-724-6181
Fax: 201-632-7002

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.

Campus Corner:

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 supplement.

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 benefits.

K A Wellness, LLC

Professional of the Month:

Dr. Emily Splichal

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 Affiliations:
Member of the American College of Foot & Ankle Orthopedics & Medicine
American Academy of Podiatric Sports Medicine
American Public Health Association
American Academy of Anti-Aging Medicine; National Academy of Sports Medicine
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.

Dr. Splichal's Website:

Health & Fitness Business:

Sitting 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 Nine”.

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.

TruBambu 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.

Your Business Will Grow Wild!
Nick Pascarella|Principal
( 201.294.9157 | *

New Q & A Section:

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 Fingers?

John, Dallas.

Dear John,
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 foot pain.

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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