is what you're capable of doing. Motivation determines what you
do. Attitude determines how well you do it.
Five Tips to Getting
Fit & Staying Fit During the Holidays: By Frank Rotella (Creator of Rofami Inc.
Health & Wellness Newsletter)
During the holiday season
most people find it challenging to get fit &o stay fit. Here
are five tips to help men and women get fit & stay fit. 1. Have a Plan
Create a plan or a road map for exercising and eating properly
throughout the holidays. Keep a detailed record of your exercise
frequency & intensity along with your caloric intake. 2. Stay Disciplined
Stick to your plan. If it means exercising at 5am then so be it.
If it means eating smaller portions then do it. Sometimes having
a partner or training buddy who follows a similar plan can be
helpful, not only for support, but also for competition. 3. Be Active
Stay as active as possible. Don’t be afraid to take a walk
or exercise between meals. When doing your holiday shopping, park
your car a little further away from the store to get some extra
exercise. If you plan on visiting a shopping mall, spend time
walking around the mall and up and down the stairs (if there are
stairs). If you have children or grandchildren, play some active
games (ie Wii) with them. 4. Eat a Balanced Diet
Maintaining a healthy diet during the holidays can be very challenging
due to the many temptations of desserts and other not-so-healthy
foods. Try to minimize your intake of the unhealthy calories and
make sure you consume all of your required healthy calories. 5. Limit Consumption of Alcohol
As hard is it may be, try to limit your consumption of alcoholic
beverages during the holidays. Set your drink limit in your Holiday
Exercise & Diet Plan. Be sure not to exceed your alcohol limits.
Excessive amounts of alcohol consumption during the holidays can
be a major pitfall when trying to achieve your goals.
Recipe of the Month:
Green Beans with Caramelized Shallots (Serves 4)
lb slender french green beans
4-5 medium sized shallot cut into 1/8 in rings
1.5 tbs extra virgin olive oil
heat .5 tbs olive oil in a small saute pan.
add shallots and cook over low-med heat until golden brown 10-15
salt and pepper to taste. cook green beans in plenty of boiling
salted water for 2-3 min.
toss cooked green beans with shallots and season with 1 tbs extra
virgin olive oil and
freshly cracked pepper. salt to taste.
is a clean, stylish and casual modern bistro with an open kitchen.
Our cuisine features premium meats and fish, artistically prepared
entree salads and flavorful creative pasta dishes. The chef/owners
prepare all meals in full view of the guests so that every table
is essentially a chef's table. Instead of heavy fried offerings,
we grill, sear and roast a wide variety of hearty portions that
will satisfy every taste. We even mix and match side dishes so
that guests may personalize their entrees and honor their nutritional
Every effort is made to insure that the highest quality fresh
wholesome ingredients are used in our cuisine and we welcome requests
from those who have dietary restrictions. We look forward to seeing
you soon. Ron Norrell and Jim Miceli
Trainer of the Month:
Peter Twist B.PE, M.PE, CSCS
President & CEO of TWIST
11 years conditioning coach of Vancouver Canucks of the NHL
Author of 6 books, 20 DVDs and 300+ papers on athlete development
Presented at 80+ conferences internationally
Athletic Background: hockey, skiing,
Area of Specialty: Hockey, adult sport conditioning, children
and youth, training with instability
Peter Twist MSc BPE CSCS
has coached in the National Hockey League for 11 years and is
currently a consultant for several NHL players and agents. An
exercise physiologist with an M.Sc with a specialization in Coaching
Science, Twist has published over 400 papers, authored 10 books
and 18 DVD’s on athlete development and delivered lectures
to thousands of trainers and coaches internationally. Recognized
as a leader in the sport conditioning industry, Twist has coached
over 700 professional athletes and has been a headline presenter
at all major international sport and fitness conferences, including
CanFitPro, SCW Fitness, ECA, IDEA, NSCA, and the Australian Fitness
Network. Peter was honored with the National Strength & Conditioning
Association's 1998 Presidents Award and Can-Fit-Pro 2003 Specialty
Presenter of the Year Award. Twist is the President & CEO
of Twist Conditioning Inc.
Campus Corner: It’s
NOT About the Calories! By Dr. Saman Bakhtiar
Weight loss seems so simple.
Eat fewer calories than you burn
and you will lose that dreaded belly fat for good. But ask any
of the 50+ million individuals who are attempting to lose weight
each year and they will tell you it is not that easy. It's not
just changing what you eat and exercising. It feels like a battle.
After all, you are tackling the
10 year daily visit to the vending machine habit, the 20 year
snacking while watching TV habit, or maybe the "dinner's
not complete unless I eat something sweet" conviction. If
you want to kick those bad habits that prevent you from eating
fewer calories overall and few quality calories, than you need
to be prepared to understand and change your behaviors. To get
you started, here are some pointers to keep in mind:
* Know Yourself:
First, understand your motivation. Why do you want to lose weight?
If you do not have a reason that is truly meaningful to you, than
you will have a tough road to climb. People who attempt weight
loss because they feel they should, but aren't invested, won't
be able to make the necessary permanent change in behavior. If
you can't identify a reason, brainstorm. Write down every possible
reason why you want to lose weight, set it aside for a day or
so. When you return to the list, write down why that reason is
important to you (what will it do for you specifically). When
you've identified your top 3 and you feel strongly about them,
it's time to get started. If you still struggle, put the list
away and return every couple of days, adding answers and revisiting
old ones until you have identified your reason WHY.
* Motivate Yourself Once
you have identified the very specific reason as to why, hang onto
it. Make visible reminders. The reminders could be pictures of
yourself, your kids, a swimsuit model hung in the kitchen, bathroom,
etc., or the reminder may be a pair of pants you would like to
fit into. When you are feeling like giving up, try on the pants.
Notice how they fit, where they are still tight, where they have
Now imagine what it will be like to fit into them again. Take
an index card and write one sentence summarizing your motivation.
Carry the card with you. Read it when your motivation wanes.
* Coach Yourself
We are our own worst enemy. Despite working hard at changing our
behaviors and making efforts to make it happen, we subtly tell
ourselves things like "I hope I can do this", "I've
been good, I deserve to take a day off", or "I blew
it today, I might as well write today off and start fresh tomorrow."
The problem with these thoughts is they are all negative. Telling
yourself you hope you can do this indicates uncertainty and that
some element is not within your control. Remember weight loss
is possible. Direct your thoughts positively and keep your motivation
* Reframe Your Mind
Put exercise in the same perspective as the rest of your life.
A lot of people think of exercise as something extra in their
lives; something that happens when they have the time. Treat exercise
as though it's obligatory. When you wake up each day, plan your
exercise as just something else that needs to happen.
* Celebrate You!
Do you give your best to your job, your family, and your friends
but never devote anything worthwhile to yourself? Use these behavior
changes as an opportunity to put yourself first. Remind yourself
you are taking steps toward a healthier, leaner you. If you do
not see changes in your body or on the scale immediately, be patient.
Fat loss WILL happen when you remain committed to your goal. Calories
DO matter, so you should have an idea of just how many you are
eating if you want to be leaner, sexier, and stronger!
Dr. Saman Bakhtiar
Fitness Concepts, Inc.
14682 Central Ave
Chino, Ca 91710
Children also benefit from Chiropractic
care! By Dr. Ken Wolosz
It seems children never run out
of energy, they go all day long running, jumping, and playing
hard. Sometimes all this physical activity misaligns spinal bones,
and puts stress on the spinal nerves; this may lead to lowering
a child’s resistance and open the door for many illnesses.
The slightest misalignment can
cause a child to suffer from adult type problems, such as headaches,
back pain, poor concentration, irritability, scoliosis, colic,
recurring infections, breathing problems etc. and for many, a
simple, painless spinal exam will allow your Chiropractor to find,
and treat if necessary any misalignments.
Chiropractic Care for children
is also much more. Your Chiropractor can also examine and monitor
the growth of your child’s body, address important nutritional
needs, offer correct exercise programs, and help to prepare your
child for a healthy adulthood.
"For the past 23 years I have been helping children with
natural chiropractic care to improve their health. From newborns
to teenagers, it truly is one of the most rewarding aspects of
my practice watching them grow into healthy successful adults
Dr. Wolosz has been practicing chiropractic for the past 23 years
and is committed to helping all his patients achieve optimum health
and reap the rewards of a wellness lifestyle. Dr. Wolosz's holistic
approach offers patient options for care to not only relieve pain,
but to potentially correct to as near to normal as possible the
underlying spinal abnormalities. He continually updating and furthering
his education to provide the best and most knowledgeable service.
Dr. Wolosz is a graduate of New York Chiropractic college, earning
his doctorate degree in 1987. In 1988 he completed an additional
year of study to become certified as a Sports Physician. In 1990
he was named Medical Director to the New Jersey Eagles Pro Soccer
Team, and served as the Team Chiropractor to the North Jersey
Imperials Pro Soccer Team from 1994-96. Dr. Wolosz is also an
adjunct faculty member at Montclair State University, where he
teaches Human Disease to health majors. Dr. Wolosz has studied
natural health and alternative medicine almost his entire life
and has proved its effectiveness over and over again in his own
personal life for the past 54 years and the lives of his long
Health & Fitness Business: Year End
Tax Tips for the Health Care Business Owner By James D. Brown, CPA
the year end rapidly approaches, there are several steps that
business owners can take to cut taxes for 2010 and beyond.
Update Your Accounting
- It's important as part of your year-end tax strategy to have
a good understanding of your company's financial situation. Spend
extra time ensuring your books are up-to-date and accurate. It
won't hurt to plan time with your accountant for year-end advice.
Starting a business?
The Small Business Jobs Act has a provision to allow taxpayers
to deduct up to $10,000 of start-up costs immediately in the current
tax year. Please note that the maximum amount is reduced if start-up
costs exceed $60,000 (any expenses not immediately deductible
can be amortized over a 15 year period).
- Make sure that the business is paying all medical insurance
premiums for the professional and his or her family. Medical insurance
premiums are 100 percent deductible if associated with a trade
or business, but please note that there are special considerations
for S Corporations and a CPA should be consulted for guidance.
Travel and Entertainment
- Separate fully-deductible travel and lodging expenses, which
are fully deductible, from meal and entertainment expenses for
tax-reporting purposes. In addition, make sure that all meal expenses
for staff meetings, functions, and outings are classified as “employee
benefits” since they too are fully deductible.
Business Auto -
Consider paying all expenses for your business auto through your
practice and deduct the actual cost of operation, rather than
the 50 cent per mile rate. The auto expenses that should be paid
through the practice include gas, oil, maintenance, repairs, taxes,
tags, licenses, and insurance. Keep a mileage log and show any
personal usage as income on your W-2. You may want to consult
with a CPA in order to analyze the cost benefit.
- If you do not have a business retirement plan, set one up on
or before December 31 to qualify for a 2010 tax deduction. You’ll
have until April 15, 2011 to establish a SEP and still deduct
contributions on your 2010 return. If you’re the sole owner
of a business taxed as a Corporation (either C or S), consider
setting up a 401(K) plan versus a SEP in order to contribute (and
match) freely instead of having to calculate contributions based
on W-2 income. Take full advantage of the IRS’s annual contribution
limit for a defined contribution plan which is $49,000 for 2010.
- Check with your CPA to make sure the withholding on your corporate
salary drawn thus far (or federal estimated income tax payments,
if unincorporated) is sufficient to meet your expected federal
income tax liability. If not, make an additional withholding on
salary taken in order to assure that you will not be liable for
any underpayment penalties, or increase your final federal estimated
payments, if unincorporated. Also this will help ensure that you
are not withholding too much and giving an interest free loan
to the government.
To S or not to S
- Contact your CPA to determine the tax savings available from
electing Subchapter S corporation status for your practice, effective
January 1, 2011. Professionals will be able to reduce payroll
taxes (sometimes significantly) by taking a lower yet reasonable
salary, with the remaining profit distributed as a distribution
not subject to payroll taxes. Salary is subject to FICA taxes,
whereas distributions of profit are not. Tread carefully however,
as the IRS requires the professional to take a “reasonable”
salary, and this planning technique may very well trigger an audit.
Be sure to contact your CPA for advice.
- Utilize the annual Section 179 expensing election as much as
possible to immediately write off new or used equipment purchases
made during the current tax year. This expensing election amount
has been increased due to the signing of the Small Business Jobs
Act and now eligible businesses can write off up to $500,000,
beginning this year and through 2011. This write-off starts phasing
out when capital expenditures reach $2 million. Prior to the passage
of this bill, the Section 179 expensing limit would have been
$250,000 this year and $25,000 next year.
James D. Brown, CPA is a full service
Accounting and Consulting firm based in Teaneck, NJ. Accounting,
Taxes, Consulting, Business Advisory
(201) 490-1788 - Fax www.JBrownCPA.com
Top Ten Fitness Products
Here is a list of some
useful fitness products that you can purchase for under $50.
If you are looking to purchase
any of these products or other fitness products, contact
Rofami Inc. for special holiday deals.
& Answer Section
provided by Mr. David Bluman
I get a cardiovascular workout from using kettlebells? Cardiovascular (CV) exercise by definition is also known
as aerobic exercise. Aerobic (with oxygen) exercise use your large
body muscles and can be continued for long or extended periods
of time. We commonly include, walking, jogging, swimming, and
cycling. These types of exercises drive your body to use oxygen
more efficiently and deliver maximum benefits to your heart, lungs,
and circulatory system. Not only can you use a kettlebell to create
a cardiovascular program but most any tool in the gym. It is dependent
upon the training variables such as the resistance or weight,
choice of exercises, intensity (difficulty or how hard, and cadence)
and duration (length of time). An easy way to use these variables
is in the FITT principle used in the The American College of Sports
Medicine's (ACSM's) Cardiorespiratory Training Guidelines. Frequency
- 3 to 5 times per week. Intensity - 40/50% - 85% or your maximum
heart rate or raises your heart rate to a level where you can
still talk but you are not huffing and puffing.
Time 20 - 60 minutes or if you're deconditioned and just starting
out, do shorter bouts that accumulate up to 20 - 60 minutes. 10
minute bouts are recommended but NOT an absolute. Type - your
choice of exercise which takes us to the original question - am
I able to use a Kettlebell to satisfy all of these guidelines.
The ANSWER is Yes.
Using one of the foundational exercises for a Kettlebell (KB)
the swing (and this is just ONE example) you are able to achieve
a cardiovascular program. The swing in movement pattern is similar
to a Romanian Deadlift or RDL. It is a hip hinging exercise which
involves your "posterior chain" which includes the largest
of your body muscles; your glutes, and includes hamstrings, quads,
and your entire back and shoulders, lats, trapezius, spinal erectors
and deltoids. If programming a CV program a light resistance KB
is recommended. Plug in your FITT program variables and ACSM guidelines
and voilà you have a CV - KB program.
are the benefits of using kettlebells as a part of my workout?
Using the KB as a tool in your workout provides a change in your
training variables FITT. The unique benefit of using a KB compared
to using a dumbbell, barbell, cables, tubing or any other piece
of equipment is its unique shape and the complexity of the "Foundational
Kettlebell Exercises". Though a KB can be used for Traditional
Strength Training or "Strength" exercises most KB exercises
like athletics in general require, using speed, dexterity, complex
movements and involves, acceleration, deceleration, inertia and
momentum. When using a KB you are moving in free space and with
an object that is not "balanced" has a handle that is
rotating thus stimulating your brain and nervous system to recruit
more muscle activity and with most KB you are using your body
as it was designed to function as a whole, not as individual "pieces".
Rofami Inc. Health & Wellness
Thank you to all of our
If you're interested in sponsorship
/ promotional opportunities.