November 2013 Issue


Fitness Article:

Choosing the right Fitness Facility....
by: Rob Kehoe

What can you do to assure yourself you have chosen the correct fitness facility to train with? With more options available than ever, it has become increasingly difficult to select where to train. My job in this article is to break it down and make the selection much easier for you. The day is October 17th, 2013 and one of my Boot Camp attendees has informed me that her good friend, who trains at a different gym has torn her meniscus at her particular "workout". This was not the first time I had heard about this facility's negligence injuring people and I'm sure it will not be the last.

The one sad absolute truth in the fitness industry is that ANYONE can open a gym. It's not similar where you have to be degreed to become a teacher or where you have to fulfill education and training requirements to become a police, the sad truth is anyone can open a fitness facility if they want to. With this knowledge in mind, the best thing you can do is prep yourself as best you can with the information that is available.

1) Use the internet.... Find out if your trainers are degreed in Exercise Science and certified with prestigious fitness certifications. If their website doesn't point out that their trainers are degreed and certified, there is a good chance they aren't!

2) Contact the facility directly.... Call and ask what requirements each trainer must have. The last thing you want to do is pay a premium price for sessions just to get a college kid who is looking to make a few extra bucks training you.

3) Go for a consultation as most facilities offer a free consultation with your first visit. If you don't perform any type of corrective stretching exercises before or after the workout, you can pretty much "X" that place off your list. Being sore and tight for 2 weeks is not conducive towards a healthy lifestyle. If all they do during your consultation is show you around their facility, instead of focusing on you, again you can eliminate them off your list. A consultation should be focused on the needs of the client, not everything else.

4) If their facility charges extra for nutritional counseling, do they really care about you achieving your goal or are they trying to squeeze as much money out of you as possible? Little signs like this say it all.

The bottom line is that if you follow these steps and rationalize every aspect of this checklist, you should wind up in a good environment with respectable trainers. There are a lot of good ones out there, but there are also a lot of bad ones too, so do your homework and you will reach your maximum potential!!

Rob Kehoe
Paramount Fitness & Performance
160 Hopper Ave Waldwick, NJ

Health Article:

Enjoying the Holidays-Weight Gain Free.
by: By: Debi Silber, MS, RD, WHC, FDN 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.

• Have a taste-The first bite tastes the best. It also tastes remarkably similar to the 2nd, 3rd, 4th, 5th, etc. Enjoy a taste or two and move on. If that’s too difficult for you, determine if it’s not worth struggling with that particular food in the first place. You may be unnecessarily struggling with a food and choosing to eliminate it from your diet instead can be much more freeing.

• Eat mindfully-Choose the most delicious looking foods and enjoy a small portion of them thoroughly. By giving yourself permission to eat a certain amount, you’re much less likely to binge later on because you feel good about keeping a promise you made to yourself.

• Contain it to the meal/day-If you’ve overeaten, contain it to the meal, the party or the day and start over with a clear plan of action.

• Put it in perspective-So maybe you’ve overdone it, is it the end of the world? Learn from it, contain it to the day, get back on track and move on. Trying to move forward while keeping your eyes on the past is like driving while looking in the rear view mirror.

While life is a journey, so is our quest for healthy eating and living…especially during the holidays. Armed and ready with these strategies, choose the ones that will best work for you and enjoy!

Debi Silber, MS, RD, WHC, FDN 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 Debi’s deep dive video training series including “The 8 Habits of the Healthy, Happy and Successful”, her proven “One More” strategy, receive your own Lifestyle Success Tracker™ and so much more!

Professional of the Month:

Dr. Niki A. Silverstein, M.D.
(Board Certified Ophthalmologist of Chester, NJ)

Niki A. Silverstein, M.D., Director of Silverstein Eye in Chester, NJ, is a Diplomate of the American Board of Ophthalmology and a Fellow of the American Academy of Opthalmology. She has been practicing ophthalmology in the North Jersey area for over 25 years. She is renowned for her surgical expertise and is known for her Vision To Lead Program.

At her practice in picturesque Chester, NJ she sees patients for all medical and surgical eye conditions, diseases and services, including cataract surgery, refractive surgery, cosmetic eye treatments and surgery, treatment of macular degeneration and diabetic retinopathy, and eye exams and contacts. She takes pride in providing each patient with personalized, expert care.

After receiving her undergraduate degree at New York University, she received her medical degree for the State University of New York at Downstate Medical Center. She completed her residency in ophthalmology at Albert Einstein College of Medicine, Montefiore Hospital and Medical Center. In addition she spent over two years working with the pioneer/inventor of modern cataract surgery studying the current technology of phacoemulsification. Dr. Silverstein has performed over 15,000 cataract procedures and has been consistently voted Top Surgeon by Consumers Research. Her memberships include: American Academy of Ophthalmology, American Society of Cataract and Refractive Surgery, International Society of Refractive Surgery, NJ Academy of Ophthalmology, NJ Medical Society and the Passaic County Medical Society.

Dr. Niki is happy to be a contributor to the Rofami Health & Wellness newsletter and is a proponent of a well-balanced, pro-active lifestyle. She is a frequent contributor to other national websites such as Expert Beacon and has written articles for other sites such as Please see her website at http://www. for more information or visit her on Facebook at Silverstein Eye

Workout of the Month:

Hot Body Yoga Workout! Power Yoga Routine

By Sean Vigue


Sean Vigue is a certified Pilates, Yoga, Spinning, Nutrition, and Personal Training instructor (over 5000 classes taught), winner 'Best Male Workout' (Pilates for Men) by Pilates Style magazine, Master Core Specialist, TV and Film star, and professional singer/actor having appeared in over 70 opera, musical theater, and non-musical productions.


Kids Health & Fitness:

The Art of Hydration
by: Geri Zatcoff

In the ongoing attempt to stay healthy and vital, our daily concerns are for the most part, with food, supplements, exercise and sleep. We have chiropractors, acupuncturists, massage therapists, naturopaths, etc. and any number of coaches and practitioners to help us manage our busy and often frantic lives. Topics like “mind body connection”, “Reiki” and “energy work” are common at dinner parties where the light bites are raw and vegan and everyone has his or her favorite “green” juice. Do you like a bit of apple or ginger or would you prefer a shot of lemon grass on the side? Something is missing!

What’s Missing?

That something is pure, clean water. That something is optimal hydration. And it doesn’t come in a plastic bottle. More on that later. For the moment, let’s just focus on adequate hydration. When I ask people how much water they drink, the answer is almost always, “Well, I know I should be drinking more”. And while many of us are drinking the suggested 8 glasses of water a day, 50-75% of Americans are chronically dehydrated. How can that possible? How can we drink all of this water and still be dehydrated? Dehydration occurs when more fluid is lost from the body than is taken in or we are unable to absorb the water we do.

We are Water Beings

Water comprises up to 75% of our bodies depending on age, gender and amount of body fat. Every biochemical and metabolic reaction taking place in the body takes place in water. If you’re dehydrated, those processes, like metabolism, slow down. Trying to lose weight? Step up your water intake and you’ll drop the pounds faster.

The actual percentage of your body that is water depends on how much muscle you have. Muscle is about 75% water. More muscle means a higher percentage of total body water. Organs such as the brain and kidneys are mostly water, with the brain at 80.5% and the kidneys at 82.7%, respectively. The blood is even higher at 90.7%. Think bone is only made of minerals and protein? Think again. Even bone is 13% water.

Your “Biological Terrain”

You can see how important water is by the vast amount of it in us. However, the problem is not just a lack of water it’s a lack of water at the cellular level! Water is the principal fluid medium in and around every cell in the body. Water carries nutrients into the cell and cellular wastes out. Copious amounts of water are lost every day through our skin as it moderates our internal temperature and flushes out toxins; through digestion of food and elimination of wastes; and through breathing. Our kidneys need water to neutralize acidic wastes.

This fluid medium that bathes your cells is your “biological terrain” and the quality of your biological terrain will determine how well those cells function and how long they will live. Cells thrive when the cell membranes are flexible so that nutrients and oxygen can flow in and waste products can efficiently get out. That’s how cells detoxify. We want our cells to live to their full apportioned life which is 120 days and then replicate perfectly. Healthy functioning cells that replicate perfectly over and over are what anti-aging is all about. What are you bathing your cells in?

Am I Dehydrated?

There are some very easy ways to tell if you are dehydrated but thirst is not one of them. In fact, by the time you feel thirsty you are already dehydrated. Feeling hungry when you shouldn’t be? Hunger is a side effect of dehydration. Drink a large glass of water before you reach for food and wait five minutes. If you’re still hungry, eat something.

What are other signs of dehydration? Well, dark urine for one. Your urine should be pale yellow to almost clear. Headaches, heartburn, muscle weakness, dizziness, poor concentration, decreased metabolism and fatigue are also signs of dehydration as are skin problems like acne and dry, flaky skin. Constipation is often caused by dehydration. Americans spend over $700 million every year on laxatives. Save your money….drink more water!

Dehydration Can Be Serious, Especially in Children

Many scientists believe that most diseases can be traced to dehydration. It is the number-one cause of stress in the human body. The first thing that emergency personnel often do when called to a medical emergency is to hook the person up to an IV drip of saline water. Why? Because dehydration makes whatever medical issue that’s going on worse. Dehydration can negatively affect blood pressure and heart rate, and upset the delicate and crucial balance of electrolytes like magnesium, calcium and potassium. In fact, dehydration has been linked with hypertension, angina, asthma, diabetes, low back pain, colitis, high blood cholesterol and aging.

When it comes to children, parents may have difficulty monitoring how much water their kids actually drink. Infants and children with moderate to severe dehydration may be sleepy and lethargic. They may be irritable and fussy. Dark circles under the eyes and a lack of tears are additional signs of dehydration. Severe dehydration left untreated can cause permanent kidney damage.

How Much is Enough?

Water is your beverage of choice. There simply is no substitute. We could debate the pros and cons of coffee, tea, fruit juice, specialty waters or soda, but none of them contribute to positive hydration status. In fact, many beverages are so acidic that they make dehydration even worse. While it’s true that we do get some water from fruits and vegetables and other beverages, there is no substitute for pure water when it comes to staying optimally hydrated.

Optimal hydration means we must account for the water we need to take in and the water we lose every day through our breath, sweat and elimination. For optimal hydration, it is recommended that we drink half our body weight in ounces of pure water every day. What does that look like? Here are two examples: A 200 pound man would need to drink 100 ounces per day. One gallon of water is 128 ounces so he would need to drink about three quarters of a gallon per day. A 120 pound woman would need to drink 60 ounces a day. There are 32 ounces in a quart so a bit less than two quarts per day would be about right.

Water is Just Water, Right?

Is bottled water a healthier option than tap water? Many think so. So much so that the bottled water industry’s annual sales topped $11 billion. But many bottled waters are, in fact, just purified tap water. The bottled water industry is unregulated so the source of the water need not be disclosed. And let’s not forget the plastic. Sixty million plastic bottles are thrown away every single day in the US and less than 20% get recycled. Most of it ends up in the ocean.

Think that fancy bottled water from other parts of the world is a better choice? It’s certainly a more expensive one! Here’s what you need to know. Domestic bottled water has been in the plastic for at least 4-6 months and imported water for 12-18 months. The water is transported from warehouses to trucks to ships to trucks to warehouses, back to trucks and finally to the store. The ships, trucks and warehouses are not climate controlled and every change in temperature causes leaching of the chemicals from the plastic into the water. Plastic bottles contain up to eight known cancer causing chemicals. Filtered tap water in a refillable bottle is a better option for your health and the Earth.

The Best Water

Science is finally able to show that all water is not equal: ionized, restructured hexagonal water does, in fact, penetrate the cells more efficiently than other water. These smaller, hexagonal molecules enter the cells rapidly, providing superior hydration. When the cell is efficiently hydrated, all cellular processes are improved including nutrient absorption and waste removal. The health and life of the cell are extended. Metabolism and overall health are improved. Now that’s anti-aging!

Water ionizers are relatively new to the US but they have been used in Japan for almost forty years. One in six homes in Japan has an ionizer. We could learn something about health and longevity from the Japanese. According to the recently updated 2011 United Nations Worldwide Life Expectancy, Japan is number one. The US is ranked at number forty, even lower than our 2010 position as number thirty-eight.

The bottom line is this. If you don’t have access to ionized, restructured hexagonal water, filtered tap water is the next best thing. Just remember that no one filter takes out everything so check the water quality report for your area before you buy so you’ll know what needs to be removed. And make sure to invest in high quality filters. Then fill and re-refill to your heart’s content. Your health is worth the investment.

Geri Zatcoff
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Recipe of the Month:

Pan-Roasted Salmon with Aromatic Green Pipán

(Yield: 6 Portions / Watch the Video Demo of this Recipe)

(Recipe provided by The Culinary Institute of America)


Tomatillo-serrano sauce base:
Tomatillos, husked and rinsed 14 oz.
Serrano chiles, stemmed 2 each
Vegetable oil or olive oil 2 Tbsp.
White onion, small, roughly chopped 1 each
Garlic cloves, roughly chopped 2 each

Green pipián
Roasted almonds ½ cup
Chicken or vegetable stock 2¼ cups
Epazote, chopped, or substitute 6-8 cilantro sprigs 1 sprig
Hoja santa, chopped or substitute ½ cup fennel tops, or ½ teaspoon anise seed, ground 1 leaf
Salt 1 tsp.

Alaska salmon steaks or fillets, ¾" thick , 5-6oz. each 6 each
Epazote, julienned for garnish 2 Tbsp.
Almonds, slivered, for garnish 2 tsp.


For the tomatillo-serrano sauce base:
1.Roast the tomatillos and serranos on a baking sheet about 4-inches from a very hot broiler. After about 5 minutes when they blacken and soften on one side, turn them over and broil on the other side. Roughly chop the chiles and transfer to a blender, along with the tomatillos and their juice.
2.Heat 1 tablespoon of the oil in a medium-size (2-3 -quart), heavy saucepan over medium heat. Add the onion and cook, stirring often, until deep golden, about 10 minutes. Stir in the garlic and cook 1 minute more. Scrape into the blender, leaving as much oil as possible in the pan. Cover the blender loosely and blend to a smooth puree.
3.Return the saucepan to medium-high heat and, when hot enough to make a drop of the purée sizzle sharply, pour it all in at once. Stir for a few minutes as the sauce sears and concentrates, about 7 minutes; set aside.

For the green pipián:
1.Add the almonds to the sauce, along with the chicken stock. Partially cover and simmer for about 20 minutes. For the last 10 minutes, add the epazote and hoja santa.
2.In batches, pour the mixture into the blender, cover loosely and blend for 1 minute, until the sauce is smooth. (If a smoother sauce is preferred, push the mixture through a medium mesh strainer.) Return the sauce to the pan, and adjust seasoning with salt. If the sauce is too thick, thin with a little stock to the consistency of a light cream soup; if it is too thin, simmer to reduce. Cover and keep warm.

For the salmon:
1.Heat the oven to 425°F. Coat a large 10-12-inch cast iron or heavy ovenproof skillet with the remaining 1 tablespoon of oil and set into the oven. Lightly salt both sides of the fish. When the pan is very hot, after about 10 minutes, remove it, lay in the fish, and return to the oven. When the pieces of fish are crusty and brown underneath, after about 4 to 5 minutes, use a thin bladed metal spatula to carefully flip them over, and return them to the oven for 2 to 4 minutes longer.
2.For a delicious tostada, top a crispy fried tortilla with a simple cabbage, carrot and jicama slaw dressed with lime, salt, and chiles. Next, add a piece of the cooked salmon and a generous pour of the aromatic green pipián. Top with cilantro sprigs, toasted almonds slices, and serve with wedges of fresh lime.

Note: The tomatillo-serrano sauce base can be prepared several days in advance and held in the refrigerator. But the color will suffer, so consider adding the herbs just before you need the sauce and then blending it to delicious smoothness.

Watch the Chef Prepare 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:

How can I feel energized without caffeine?
By by Kirsi Paalanen

This was a top energy question on Dr. Oz’s Sharecare community, and one that I think may apply to a lot of us, so I decided to share my answer with all of you!

There’s a lot you can do to help mimic the effects of that quick cup of coffee, without actually reaching for a cup of coffee. Regular exercise is one of the best ways to give yourself an energy boost without resorting to caffeine and other stimulants to wake you up. Thirty minutes of exercise, just four times a week, has proven to increase energy levels drastically after just six weeks. Exercise helps improve your lung capacity over time, allowing for more oxygen to reach your brain and muscles, waking you up and facilitating the production of energy in cells throughout your body. In the short term, increased heart rate and heightened blood flow from exercises as simple as taking a walk around the office instead of grabbing a cup of coffee can help you feel more energized. And exercise can be very simply incorporated into a busy lifestyle. Try going for a short walk during your lunch break, getting off the bus or subway a stop sooner than you normally would and walking a few extra blocks, or just doing some jumping jacks when you first wake up in the morning to get your heart pumping.

Eating healthy is also ideal for keeping your energy levels up. Eating nutritious, all natural meals will give your body the essential nutrients it needs to function at its best. Eating a healthy breakfast within an hour of waking up will kick-start your metabolism and keep you feeling energized for several hours into the day. Incorporating protein and healthy fats into your breakfast is especially important for getting your energy kick-started in the morning. Whole grain foods and healthy sources of protein like Greek yogurt, cage free eggs, and grass fed beef are all excellent energy-boosting foods to incorporate into your diet.

Staying hydrated is another important way to keep your energy levels up. Water is absolutely essential for maintaining our metabolisms and keeping our energy levels up. Dehydration, even when minor, can make you feel sluggish, think foggily, and cause headaches. Drinking a glass or two of water will help your body keep your metabolism going and keep you feeling at your best.

Getting a good night’s sleep is naturally one of the most important things you can do for your health. In addition to helping you feel more energized, getting a good night’s sleep helps you maintain a healthy weight and fight off illness. And many of us don’t prioritize sleep enough. Most adults need between seven and nine hours of sleep a night, so make getting a good night’s sleep a priority and start your day off right every day. - See more at:

About Kirsi:
Kirsi Paalanen is the founder of My Orange Villa, whose mission is to help others achieve their best health - emotionally and physically. She helps her clients lose weight for good, reduce stress and feel more energetic. She most recently made a guest appearance for a cooking segment on a famous doctor's talk show. She is an expert member of Dr. Oz's Sharecare community of top ranking health experts. Her health coach training is from the Institute for Integrative Nutrition.

Health & Fitness Business:

Should You Lease or Purchase Your Next Business Space?
by: Frank Rotella

Every day, health and wellness business owners or prospectve business owners are faced with tough decisions. These days one of the toughest decisions pertains to Commercial Real Estate. With interest rates at all time lows and the real estate market in its early stages of a long road to recovery, business owners who have access to capital are buying real estate while others continue to lease.

Which option is better for my business: Lease or Own? It all Depends...

Here are a couple of factors that may lead you to purchase a property rather than lease:
• Control of Your Property. If you want to make major renovations to your facility you won't have to get the landlord's approval. The only approval you'll need is from the local zoning board.

• Long-Term Investment and Cost. Owning the real estate could potentially lower overall costs if the intention is to hold the property for a long period of time.

• Location. If your property is in a great location for your particular business it will be more beneficial to own vs lease because you will be in control of the property and it's specific use.

• Appreciating land values. If you are in an area with appreciating land values it will be more beneficial to own, and potentially, down the road, even rent your property to another business owner..

• Tax advantages. (Depreciation deductions and interest-paid deductions if you finance your property).

Here are a couple of factors that may lead you to lease rather than purchase:
• Current Cash Flow. Up-front costs associated with a lease are far less than purchasing a property. If you cash flow is minimal it is more beneficial to consider leasing a property.

• Maintenance responsibilities. If you don't want to take on the responsibilities of maintaining the property (heating, plumbing, structural issues, roof, etc..) you should lease.

• Mobility. If you don't want to be tied to a specific location, a lease is your best bet. If you plan on growing your business or plan to move to another location it will be more prudent to lease.

• Company Credit Rating. If your company credit is not up to the high standards set by banks and lending institutions, it will be extremely challenging to obtain financing.

• You have trouble finding the right property. If you have the ability to purchase a property, but simply can't find the right property to purchase, it's more pudent to rent vs own. Spend the time to find the right property that meets your needs and is in the right location for your business.

• Declining land values. If you find a property that meets your spacial needs and is in the best location for your business, but the land values in that area are declining, it will be better to lease. No need to invest large sums of money in a property that will either decline in value or remain the same value.

Contact Frank Rotella ( with questions about buying, selling, or leasing residential or commercial properties.

Did You Know?

Health Coaches – Too Soon or Just In Time!
by Adrian Langford

"Every day is a new beginning. Treat it that way. Stay away from what might have been, and look at what can be."?--Marsha Petrie Sue

Sometimes I like to do a random survey and ask people I meet what they think an integrative health coach is and does. Often the response is silence on the phone, or if they are standing in front of me, I get the deer in the headlights look.

Thanks to Dr. Oz (, and more and more healthcare discussions via social media and the web, people are becoming aware about health coaches and what they have to offer. There have even been media news clips and written articles about how health coaching is gaining more credibility and gaining support by health and medical facilities, and corporations as well.

There are many types of health coaches and they come from all types of backgrounds (physicians, fitness trainers, nutritionists, massage therapists, nurses, etc.). Some integrative health coaches use their various expertise to offer clients a variety of services beyond the basic foundation of health coaching. Health Coaching in the purest sense, is when the health coach acts as a guide or mirror to help the client reflect, and does not recommend anything beyond what the client may already be familiar with or already know in their heart, but may have forgotten or needs clarity in relation to their specific challenge or obstacle. We all know we need to eat better or make healthy choices, get regular exercise, and find positive ways to relieve stress. Health Coaches can help clients achieve these things and more. A common purpose that is shared by health coaches is: to help individuals and/or groups improve their way of living and make positive behavior changes whether it be professional or personal or both. Health coaches strategize with their clients, and help their clients take small steps by motivating them to move forward and get 'unstuck'. Health coaches keep their clients accountable, and focus on successes and results. It is an organic and creative process, and that's why it is effective, and often in short periods of time.

The health buzz words lately are "consumer-driven healthcare" and "patient centered-care" as employers seek ways to improve their employees health behaviors and implement wellness programs and incentives. People are seeking guidance for their health in increasing numbers as is evident through a study released recently by Pew Internet & American Life Project that found that 93 million Americans or 80% of all internet users, search for a health related topic online.

Health coaching is a major component of future healthcare and that anyone can benefit from right now! Your physician usually spends 10 minutes or less with you during your visit. The question arises: what do you do in-between visits to stay well? The physician may recommend that you begin a new medical treatment, lose weight, quit smoking, or get involved in regular exercise. Who is going to partner with you throughout your treatment, or lifestyle changes? How do you figure it out by yourself without spending a great deal of time looking for solutions? And when you find what seems like the answer, the actual 'doing' part, for a variety of reasons, doesn't happen or you delay your medical decisions. That's where a health coach or integrative health coach can be of great value to you. It is worth seeking an objective partner or health coach to help navigate you on your journey to achieving a better life, successfully tackling those goals, and helping you to restore balance to your life. Whether a health coach is part of a physician's practice or is working directly with you, it cultivates a greater awareness on how to improve your health behaviors and positive outcomes. Health Coaches are a huge asset for those that are health-conscious and are seeking trustworthy partners for better health.

Adrian Langford ©2013
Graduate, Duke Integrative Medicine Health Coaching Foundation

For more data on the validity and benefits of Health Coaching:
Go to and search "Health Coaching"


Answering the Most Important Question for your Fitness

Answered by: Spencer Aiken CSCS (President, TrueFitness)

This is the most important question you must be able to answer for your Fitness. Why? Why do you do what you do. Why will it help you? Why should you avoid certain things? Why you must include certain things? Why, why, why!

Visit Spencer's Website:


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