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December 2010 Issue

 


Motivational Message of the Month by Lou Holtz

"Ability 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)

1 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 min.
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.

Gazelle Cafe & Grille
(201) 689-9689
11 Godwin Ave, Ridgewood, NJ 07450

GAZELLE 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 commitments.
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 Conditioning Inc.
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, trail running
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.

Click Here to Register for an Upcoming TWIST Conditioning Workshop


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 gotten bigger.
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 in sight.

* 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.
Direct 909-393-9075
14682 Central Ave
Chino, Ca 91710

www.FitConcepts.com


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 standing patients.

Visit Dr. Ken's Website: www.drken.info


Health & Fitness Business: Year End Tax Tips for the Health Care Business Owner
By James D. Brown, CPA

As 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).

Insurance Premiums - 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.

Retirement Plans - 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.

Tax Withholdings - 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.

Equipment Purchases - 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) 357-5228
(201) 490-1788 - Fax
www.JBrownCPA.com


Top Ten Fitness Products under $50

Here is a list of some useful fitness products that you can purchase for under $50.

1. FITSTRAP with Rubber Resistance bands
2. Light-Weight Kettlebells / Dumbbells
3. Stability Balls
4. Jump Rope
5. Medicine Balls
6. Balance Cushions
7. Foam Rollers
8. Fitness DVD’s
9. Pilates Ball & Ring
10. Pedometer

If you are looking to purchase any of these products or other fitness products, contact Rofami Inc. for special holiday deals.


Question & Answer Section

Answers provided by Mr. David Bluman

Can 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.


What 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".


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