not making mistakes, then you're not doing anything.
I'm positive that a doer makes mistakes.
Fitness: Big B…BALANCE
By Natalie Heckert
generally take our balancing skills for granted. Why should you
care about balance? Well, for starters, it’s the basic skill
needed in practically every sport. From soccer to tennis to rock
climbing, changing your center of gravity to match your moves
is the key to efficiency in sport. The technical term is agility.
Agility is what allows us to move gracefully, wasting little motion.
It allows our joints to move through the full range of motion
smoothly and confidently. Another reason we should care about
balance is that as we age we start to lose balance (the ability
to sense where our bodies are positioned and adjust muscle tension
to maintain alignment). One of the major reasons you want to start
working on your balance is to prevent falls, strains and sprains.
Falls are the leading cause of injury for older adults. Every
year, 30 to 50 percent of people over age 65 sustain a fall; many
never completely recover. Balance, it’s not just an age
deal, many physically fit older adults are better at controlling
their balance than their inactive 20-65 year old friends.
How can you improve your balancing
1. Keep safety in mind as you practice your balancing skills.
Make sure walls, chairs or other objects are nearby to use for
support. Ask someone to watch you the first few times, in case
you lose your balance.
2. Practice Single Leg Standing. Start by standing on a solid
floor and then progress to working on thick carpet. To add more
challenge, use thick mats or the Mini E Fit gym with resistance.
(See sample exercises below)
3. Practice shifting your weight from side to side. If you stand
on two digital scales, one under each foot, you will be able to
tell how much weight is on each side, you will be able to tell
how much weight is on each side.
4. Practice a mix of cardiovascular fitness. Cross country skiing,
biking, dancing, walking at different speeds, elevations and stepping
over objects. Improvement in cardio fitness will contribute to
walking stronger and with more confidence, cardiovascular health,
weight control, motor control, and other factors that impact balance.
5. Work on your flexibility. Stretching exercises help increase
you range of motion, particularly at the shoulder, torso, hip
and ankle. Use a fitness ball to work on your pelvic mobility.
6. Improve your total body strength. Build muscle, build balance.
Lower-leg strength is particularly important for walking, maintaining
balance and preventing falls. Work with your personal trainer
to develop a complete strength and balance routine that will help
you both reduce falls and recover quicker from them.
Recipe of the Month:
Grandma's Authentic Chicken Soup
1 whole chicken breasts on the bone
1 Large Onion Chopped
3 Carrots (Diced)
3 Celery Stalks (Diced)
Salt & Pepper (to taste)
1 Leek (Diced)
2 Medium-Size Zucchini
1/3 cup parsley
2 Tomatoes (Cored & Chopped)
2 cups Organic Chicken Broth
To a large pot add the chicken
breast along with enough water to cover the chicken. Let the chicken
come to a boil then reduce the heat to simmer. Allow the chicken
to cook till tender (approximately 1 hour). Remove the scum from
the water while the chicken is cooking. Once tender, remove the
chicken from the water and strain the water to make sure there
are no bones in the pot. Add the vegetables along with seasonings
(salt & pepper) to the strained water and simmer. Shred the
chicken while the vegetables are cooking. Add the shredded chicken
back into the pot along the 2 cups of organic chicken broth. Cook
till the vegetables are fork tender.
This soup is can be served with noodles & parmesan cheese.
Professional of the Month:
(American Council on Exercise (ACE) Los Angeles media spokesperson.
She’s also a certified ACSM HFI, ACE Group Exercise, ACE
Gold Certified Personal Trainer, and AFAA.
Keli Roberts is a world renowned fitness educator, trainer and
the award recipient of the 2003 IDEA International Instructor
of the Year. As a continuing education provider, Keli conducts
seminars and workshops worldwide. She’s recognized as a
fitness authority that’s transformed fitness education with
groundbreaking innovations characterized by her expert skill and
workshops and master classes on specific muscle conditioning programs,
Indoor Cycling, Rubber Resistance training, stability ball exercise,
BOSU and Body Bar integrated training. Her workshops have taken
her to Italy, Japan, Hong Kong, Brazil, Australia, France, Switzerland,
Canada, Germany, Israel, the United Kingdom and throughout the
United States. Keli is on the board of advisory for Fitness Magazine
and is a Nautilus Institute advisory board member.
Keli is originally from Australia, but moved to the United States
in 1989 to pursue her passion – Fitness! She quickly became
one of the most in demand private trainers in Los Angeles and
garnered a huge celebrity clientele that included Cher, Kirstie
Alley, Jennifer Grey, Jennifer Jason Leigh, Russell Crow and Faye
Dunaway, to name a few. Her step classes also attracted many A-list
names such as Julia Roberts, Annette Bening and Jennifer Beals.
In 1991, Keli choreographed and
appeared in the award winning video, Cher Fitness…A New
Attitude, which brought her worldwide recognition as a fitness
expert. Subsequently, Keli has designed, choreographed and starred
in over 40 videos. Keli’s newest DVD, 10 Minute Solution
Kickbox Bootcamp was awarded Fitness Magazine top 10, Shape Magazine
DVD of the month and Health Magazine Strength DVD of the year.
Keli also choreographed Kathy Smith’s kickboxing video and
CO-starred with Italian Olympic Gold Medal skier, Alberto Tomba,
in two videos on ski conditioning, in Italian. Keli’s latest
DVD, Fat Burning Kick Boxing Workout for Dummies and 4 Time Saver
workouts will be released later this year.
Keli is also a successful author.
Her first book, Fitness Hollywood, which was published in 1994
by Summit, received glowing reviews as a comprehensive guide to
training and nutrition and is now in its fifth printing. Stronger
Legs and Lower Body, Keli’s new book was co-authored with
Linda Shelton is on Human Kinetics best seller list..
Keli has been featured in Shape, Elle, Health, Fitness, Self,
Ms Fitness, American Fitness, Allure and many international publications
as well. Additionally, Keli is a featured instructor on the award
winning TV series, CRUNCH Fitness, on ESPN. She also co-hosted
Target Sports Training, a TV series for the Health Network with
Carey Bond.. Keli also starred in the reality show Music Farm,
shot in Italy, training Italian music celebrities.
Keli is a Tier 3 Trainer at Equinox
in Pasadena where she teaches classes. Her training involves working
with pre and postnatal clients, post physical rehabilitation,
stability training for alignment and posture, weight training
and cardiovascular training for weight loss as well as stretching
and sports specific training. Keli Roberts is a true fitness visionary
with the expertise and experience to continue inspiring others
the world over.
Campus Corner: Workouts Unproductive without Good Posture
By Bette Chamberlin
Posture is defined as” the
carriage of the body as a whole”. It is understood that
good posture is preferable to bad posture; but what is good posture?
And how can it help to build more efficiency in workouts?
Good posture is often wrongly
portrayed as a military stance – shoulders back, chest extended,
knees locked, head thrown back. The reverse, which is shoulders
forward, chest collapsed and head drooping forward is the opposite;
also not good posture. Either of these forms of standing, sitting
or working out can cause strain, pain, discomfort and injury.
The downward pull of the later causes compression of all the joints
and ligaments and forces groups of muscles to work too hard to
stabilize our core. When stiffening in order to “stand up
straight” there is over stabilizing, our breathing is shallow,
and our ability to release our muscles in movement is seriously
So then, what is the starting
point for good posture?
Ideally, all of the parts of the body work most efficiently when
the spine lengthens and muscles contract and release during movement.
The root of the lengthening starts at the top of the spine where
the head rests. Given that the head weighs 12-15 pounds, it is
key that this heavy, bony structure is balancing and poised on
top of the spine and not pressing down, compressing the top of
the spine - as well as the rest of the spine. Using ourselves
with a lengthened spine supports our body as a whole.
To prevent compression, let the
muscles of the neck be free and not engage muscularly during your
workouts. Try being aware of your neck muscles the next time you
are lifting weights, biking, doing Pilates, yoga or any other
activity that requires effort. If you find that you are tightening
your neck, pause for a moment to ease, and then proceed letting
your free neck allow the head to balance on top of your spine
rather than pull down. The muscles needed to move you through
your exercises will kick in and not compete with your neck. This
may take practice as our habits are deeply ingrained, but awareness
of inefficient habits such as neck tightening lets us move towards
efficiency and strength. A series of Alexander Technique lessons
facilitates this process in a subtle yet profound way.
Bette Chamberlin: she is a nationally certified Alexander Technique
teacher based in Montclair, NJ. She is a former professional ballet
dancer who has worked in the movement field for over 25 years.
She works with people from all walks of life, helping them to
be more easefully upright and to get more out of their workouts.http://www.bettechamberlin.com/
Kids Health & Fitness: Encouraging the
Love of the Sport By Darrell Morris
are woven into the tapestry of American culture. You name it --
basketball, football, soccer, baseball – whatever your passion—we
have embraced it as a society. Not only do millions of Americans
love to watch a great game, we also enjoy playing. It is a love
affair that we seem to either have consciously or unconsciously
pass on to our kids and that is a good thing.
Beyond the obvious health and
fitness benefits of having a child actively involved in sports,
other advantages can make parents feel good about encouraging
their child to get involved. Outside of the obvious fun factor
and opportunity to meet new friends, a child involved in sports
is more likely to:
• Be open to new ideas and opportunities
• Exhibit an enhanced level of development and learning
• Enjoy healthy brain development
• Increase physical and social skills
• Learn cooperation, self-discipline and perseverance
• Develop a positive self-image
• Practice effective team building skills
Parents often ask me how they can get their children involved
in sports. There are several ways -- most of which require the
parent not pushing the child in a direction they may not want
to go -- but instead providing them with opportunities to explore
and enjoy a variety of sports.
Starting at an early age, you can
foster a love of sports by simply playing a variety of games with
your child. In addition to the bonus of being able to spend quality
time with your child, they will likely associate the fun you are
having with the game itself and decide to take it to the next
step and join an orgainized team.
As you do in every other aspect
of their life, continue to encourage, foster and applaud their
accomplishments no matter how seemingly small. Catching a softball,
dribbling a basketball or making a goal in soccer are milestones
and building blocks. Acknowledge and recognize those accomplishments
Another great way to spark a child's
interest is to take them to locat sporting events and let them
see how the various games are played. Semi-professional and professional
sports are always great examples showing kids the best of the
best, but high schoold and college games allow kids to relate
to other kids and young people playing the game and having fun.
If you play a particular sport
yourself, take the time to share those skills with your child.
They will come to see the excitement and pleasure your take from
participating and will likely want to get involved themselves.
Your encouragement and enthusiasm are often the catalyst that
will guide your child toward their involvement in a sport. Providing
opportunities to watch and play a variety of sports is often enough
to spark the interest in a child. Some kids will take to sports
like a fish to water. Others may take a little longer and explore
a few options before finding their niche. Whichever path they
take, knowing they have the unconditional love and support of
their parents will make the road to a lifelong commitment to health
and fitness more enjoyable and secure.
How to Jumpstart & Maintain Mental
Fitness for Peak Performance
B y Brian Alman, Ph.D.
Goodbye to the old – 2010
– you. Happy New Year to the new – 2011 - you!
Mental fitness can expand & improve your abilities faster
than perhaps anything else.
Almost everyone is amazed by the
sheer physical skill of great athletes who push their bodies so
hard for so many hours a day, month after month, year after year.
But not everyone knows that just as important as their physical
training is the mental fitness training that goes into performing
their best under stress.
The truth is, when two athletes or two teams are equally fit physically,
the winning edge goes to the one with the better emotional and
mental skills. These are skills that everyone can learn, and they
include maintaining positive self-support, staying flexible and
resilient through mistakes, and perhaps most important, achieving
a 100% focus on action-in-the-moment, a focus that goes beyond
• Mental Fitness for Positive
A series of studies (since the early 1990’s) on golfers,
wrestlers, hockey players, divers, and tennis players, has shown
that positive self-talk correlates with better performance. Affirmative
messages allow athletes to focus on events as opportunities, not
as obstacles, and as a reward for all of their hard training.
Positive self-talk thus turns challenges into resources, and is
a mental skill that can become auto¬matic with mental fitness
• Mental Fitness for Visualizing
Numerous studies have shown that athletes in all sports who visualize
themselves performing precisely as they want to perform do better
than those who rely only on their physical skills. And the most
successful athletes in the world report that they use imagery
and visualization as a strategic part of their mental preparation.
Fun and effective visualiza¬tion techniques are a specialty
of mental fitness training.
• Mental Fitness for Bouncing
Back from Mistakes
The teams and individuals who win world championships, gold medals,
and first place ribbons are not the ones who make no mistakes,
but the ones who are the best at managing their mistakes. For
most athletes, either they manage their mistakes or their mistakes
manage them. As in all sports training and high stress performances,
practice, patience, and perseverance will pay off. But intelligent
practice includes mental fitness training that teaches athletes
how to handle every possible situation and bounce back quickly
• Mental Fitness for Being
100% in the Present
In high pressure competition, most athletes instinctively focus
on the end result. Thus they miss the present moment by focusing
too much on the future, and this can cause physical and mental
tensions that block winning perform¬ance. All competition
is about what’s happening right now in this very moment.
That is why our thoughts, feelings, and awareness need to be centered
right here, right now, 100% on the task at hand. Mental fitness
training offers simple and fast (milliseconds) methods for being
• 15th Row to Last Row: The
Master Move for Peak Performance
Everyone you are competing against now and for the rest of your
athletic career is stuck in what I call the 15th row. That is,
if they were watch¬ing a movie of their life, they would be
sitting in the 15th row of the theater— where the movie
critic usually sits—and they would be looking at their performance
with the critic’s eye, the judge’s eye, the negative
coach’s eye. Typically, athletes get stuck in the 15th row
for their whole lives and their whole careers, and because they
see themselves from this self-critical, self-judging, self-doubting
perspective, they can never live up to their potential, in a game,
practice, or everyday life.
Mental fitness training will teach you how to get unstuck from
the 15th row and step all the way back to the last row of the
movie theater. From the last row, you can see yourself and your
performance with different eyes… from a new, more positive
perspective… and you can effortlessly tap into the confidence
and creativity of your inner coach. Also, you can learn how to
make this new “last row” perspective—the success-focused,
calm, and confident you—always available to you in a game
Going from the 15th row to the last row is the master move to
help you reach your personal best, to get more easily into what
some people call “the zone,” a place of peak performance
in your chosen sport.
salt to lower Blood Pressure
Written by Ani Papazyan BS, CN, LMT
New research suggests that excess
salt is killing 92,000 people annually via heart disease, heart
attack, and stroke.
Most people have gotten the message about not using the salt shaker,
even though most of the salt we get is from processed & restaurant
food. A shocking one in 10 ready-made salads on sale contains
more salt than a Big Mac, according to the Consensus Action on
Salt (Cash) research.
It’s also important to read food labels since salt comes
under different names such as: Sodium chloride (table salt), sodium
bicarbonate (baking soda), disodium phosphate, sodium caseinate,
MSG (monosodium glutamate), sodium sulfite, sodium nitrite. It’s
especially important to stay away from MSG, since it’s a
Let’s look at what makes
salt so bad for you? The way it’s being processed Regular
table salt is refined, it’s been heated over 1,0000 F.,
to the point of containing only two minerals (three if you count
the iodine that is put back in) – sodium and chloride and
then added “anti-clump” additives so it will pour
easily. Because it’s been heated to such high temperatures
our body can’t break that sodium/chloride bond and that
is what responsible for raising blood pressure and causing heart
problems. On the other hand salt is an essential aspect of a healthy
life. It has been used
for thousands of years as medicine or a part of healing remedy.
Salt in its unheated, unrefined form contains many minerals, like
magnesium, calcium, potassium, sodium, chloride, sulfate, phosphate
and many other trace minerals a particular ratio that closely
resembles the mineral makeup of human blood.
Let’s look at some of the
amazing benefits of healthy salt:
- Helps to normalize the water in the body
-Stabilizes irregular heart beat
-Helps normalize blood sugar levels
-Helps remove excess mucus and phlegm
-Is a natural antihistamine
-Reduces and prevents muscle cramps
-Prevents arthritis and gout
-Prevents spider and varicose veins
-Helps control pH levels and activate enzymes
Here are some of the healthy salts
you can purchase: Himalayan salt I believe you can get it at Whole
Food stores, Pink salt fromwww.PRLabs.com (also at my office).
Just look for a salt that has not been heated or refined.
About the author: Ani Papazyan
is a licensed massage therapist, nutritionist, certified lifestyle
educator, and certified personal trainer. Ani educates clients
regarding nutrition, healthy eating, lifestyle choices, and supplementation.
She provides pain relief, stress management, and proper physical
movement thereby enhancing their lifestyle. http://therapeuticeffectplus.com/
& Answer Section
provided by Frank Rotella (Founder of Rofami Inc.)
I read about
your TWIST Workshops in your December Newsletter.
I'm not a competitive athlete and wanted to know if I could benefit
from a fitness workshop or if certain fitness workshops would
be too much to handle for my athletic ability?
The fitness workshops
that Rofami Inc. hosts are designed for individuals of all fitness
levels. We must keep in mind that we are all athletes. Each day
of our lives we are performing athltic-type movements. Our workshops
are educational in nature and are intended to teach attendees
the fundamentals. Attendees will not only learn valuable information
at our workshops, but more importantly they will have fun. During
our workshops, some individuals choose to participate in the demonstrations
while others prefer to watch. We make sure that our exercises
are athlete appropriate to prevent injury.
If you're looking
to attend one of the Rofami Inc. workshops or any other fitness
workshop make sure you understand the nature of the workshop and
what may or may not be expected of you. Hopefully you can see
that the Rofami Inc. workshops are for all individuals and we
are always available to answer any questions you might have. Try
one of our workshops in January and you'll at least walk away
with a better knowledge of building a better core and more functional
Thank You to Our Sponsors
If you're interested in sponsorship
/ promotional opportunities.