Motivational Message of the Month by John Quicy Adams
“If your actions inspire others to dream
more, learn more, do more and become more, you are a leader."
and Strength Results with Bodyweight Exercises
By Heather Hoehn, BA, MA and ACE and NSCA Certified
a fifteen-year fitness professional, it never ceases to amaze
me how many buff and seemingly seasoned gym goers fail to utilize
bodyweight exercises in training regimens. On a daily basis, I
watch people bounce forty-five pound bars loaded with countless
plates off of their chests as they use momentum to help bang out
one more repetition. I often wonder if these aforementioned individuals
can perform a basic push-up with top form including precision
timing in both directions. More importantly though, do these iron
pumpers recognize the plethora of benefits that bodyweight exercises
bring to any strength and conditioning program?
Incorporating bodyweight exercises
into your fitness program is invaluable. In fact prior to venturing
off to use machines or free weights, one should be able to perform
fundamental bodyweight exercises such as the squat, lunge, push-ups,
planks and crunches. Bodyweight exercises are essential to building
functional strength, endurance and flexibility. Not only do they
help to develop the major muscle groups, but they force you to
use your proprioceptive skills as well. For example, when executing
a lunge, the primary muscles that are being worked are your quadriceps,
hamstrings, gluteals and calves. However, one must also engage
the core, rely heavily on the neurological system and utilize
other muscle groups for balance and the maintaining of form.
This philosophy drove me to co-create
a fitness program called Flip Fitness, which utilizes only bodyweight
exercises to help develop both strength and cardiovascular endurance.
Flip Fitness is a total body workout based on a special deck of
cards. Participants select the appropriate workout level. They
then shuffle the deck, select a card from the deck and perform
the corresponding exercise. The number of repetitions performed
is determined by the number shown or face card that is drawn.
The goal of Flip Fitness is to be able to complete the workout
in 30-40 minutes. Each workout level contains nine different bodyweight
exercises and every level is progressive in nature. Some of the
exercises that are found in the workout levels include mountain
climbers, single leg squats, jump ups and three count negative
Flip Fitness focuses on an interval
training approach, which increases your metabolism and boosts
your fat burning potential. The mix of cardio and strength, the
change of planes with regard to your body position and the varying
intensity levels throughout the program yields both aerobic and
anaerobic workout benefits. For example during the workout, you
may select a series of cards that requires you to perform 10 push-ups,
followed by 8 up downs (burpees) and then execute a 1 minute wall
sit. So in a period of approximately two minutes, you have done
a strength exercise, an intense cardiovascular exercise and then
a combined strength and recovery exercise. Believe it or not,
you still have 49 more cards to complete before your workout is
Regardless of whether or
not you choose to use Flip Fitness, bodyweight exercises are a
phenomenal modality to help you achieve your goals. Remember,
you do not need any expensive equipment or a gym membership to
do bodyweight exercises. They can be performed both indoors and
out, in the comfort of your own home and done in virtually any
space. Finally, bodyweight exercises help to eliminate many of
the anti-exercising excuses that many of us proclaim. Before you
pile on senseless, unnecessary weights choose to master bodyweight
exercises for extraordinary results!
Workout of the Month:
Great Full Body Circuit
Playground Wokout (Cardio & Strength)
Prior to beginning this circuit
workout be sure to properly warm up by jogging for 5-10 minutes.
Complete the circuit 1x or 2x depending on your strength, athletic
ability, & cardiovasculary condition. Be sure to cool down
with a light jog/walk and static stretching.
Consult with a physician & perosnal trainer prior to beginning
any exercise workout.
Recipe of the Month:
Honey-Citrus Chicken Recipe Supplied by: The Enchanted
Owner/Manager: Lynette Tropp
1 medium pineapple, peeled, cored, coarsely chopped
• 1 medium jalapeño chili, seeded, finely chopped
• 1 teaspoon fresh minced garlic
• 1 cup orange juice
• 1/2 cup fresh lime juice
• 3 tablespoons soy sauce
• Splash of Triple Sec
• 2 tablespoons (packed) chopped fresh cilantro
• 2 tablespoons (packed) chopped fresh basil
• 1 tablespoon ground black pepper
• 1 teaspoon grated orange peel
• 1 teaspoon grated lime peel
• Pinch of fresh ginger
• 8 large skinless boneless chicken breast halves
• 2 tablespoons honey
• 3 tablespoons butter
• Splash of Grand Marnier
• Splash of Tequila
• Fresh cilantro sprigs
• Fresh basil sprigs
Puree pineapple, jalapeño
and garlic in blender until almost smooth. Pour pineapple puree
into 13 x 9 x 2-inch glass dish. Add orange juice, lime juice,
soy sauce, chopped cilantro, chopped basil, black pepper, orange
peel and lime peel to puree. Stir to combine. Add chicken to marinade
and turn to coat. Cover and refrigerate at least 4 hours, turning
often, (Can be made 1 day ahead. Keep chilled.)
Remove chicken from marinade.
Using rubber spatula, lightly scrape excess marinade from chicken.
Strain marinade into heavy medium saucepan. Transfer 1/3 cup marinade
to small bowl; whisk in honey. Boil remaining marinade until reduced
to 1 1/2 cups sauce, about 15 minutes. Whisk in butter. Season
the sauce to taste with salt and pepper.
Prepare barbecue (medium-high
heat) or stove top grill.. Brush grill with oil. Grill chicken
until cooked through, turning and basting often with reserved
honey marinade, about 10 minutes.
Transfer chicken to platter. Garnish
with cilantro and basil sprigs. Serve sauce separately.
Services: Personal Chef Services,Cooking
and Baking Classes, Small Catering Venues, Dietary Consultation
of the Month:
is a a certified personal trainer who specializes in helping frustrated
and confused men and women finally achieve the toned, tight, sexy
body they’ve always wanted. He's worked with literally hundreds
of people both personally as one-on-one clients and in his Women’s
Only Bootcamps in Dallas, Texas. Scott has also consulted with
thousands of men and women and helped them through his online
businesses, his teleseminars, and hisother products.
Scott is an internationally known
fitness professional, speaker and author of the internationally
popular "Abs Uncrunched" and creator of the "My
First Six Pack" coaching program. In addition, Scott is the
owner of AbsUncrunched.com and The AbsExpert.com. He is also the
creator of the online teleseminar series "My Ultimate Body
Makeover and Amazing Abs Formula" and "Mommy Abs Makeover"
which have helped tens of thousands of people in over 100 countries
around the world.
Scott also founded "Her Strength
Fitness Bootcamps for Women" in Dallas, Texas which he owned
and operated for over 5 years.
latest venture is a great new business, "Fitness Adventures
USA" providing healthy vacations and active fitness adventures
all over the United States. You can find out more information
about the fitness vacations at: http://www.FitnessAdventuresUSA.com
Scott holds a Masters Degree from
the University of Virginia specializing in Biomechanics and has
over 10 years of experience in conducting research in human movement.
Campus Corner: Healthy Food for Your College Dorm!
By Susan Weiner
After a long day of classes, studying
and stress you’ve finally made it back to your dorm room.
In a joint venture with your roommate, you’ve succeeded
in developing this compact living area into your new (or at least
temporary) home. Posters and cork boards decorate the walls. Beds
are raised to accommodate storage bins, shoes and extra school
supplies (which no doubt will be forgotten as they are stuffed
between various toiletries). Somewhere in this small all inclusive
room are a refrigerator, microwave and limited shelf space for
various food items.
you want to succeed in school and maintain balance between your
studies and “extracurricular” activities, you must
eat well. Gaining or losing too much weight, becoming dehydrated,
inactivity and sleep deprivation will prevent you from getting
great grades. No matter how much you study and attempt to prepare
your research papers and projects, poor health habits will stand
in the way of making the Dean’s List.
Here are few healthy food ideas
for your dorm room:
1. Keep some cut up fresh vegetables in the fridge. Baby carrots,
sliced peppers, cucumbers and celery are high in fiber and low
in calories. They provide much needed vitamins/minerals and fiber.
Veggies are great for munching instead of bags of chips or cookies.
2. Hummus, salsa or Greek yogurt are tasty “dips”
for your sliced vegetables. Simple yet delicious. Try Greek yogurt
with some sliced almonds or walnuts as a snack.
3. Individually wrapped string cheese is a high protein, calcium
rich snack choice. Include a few whole grain crackers for a tasty
4. Protein bars can be a great between meal snack choice! If you
are taking several classes in a row, keep a protein bar with you.
If you don’t eat, you won’t be able to “pay
attention” and take notes.
5. Unsalted nuts (such as almonds and walnuts) are a perfect,
non-perishable snack to keep in your dorm room. Just remember
to eat “one portion” at a time. It’s easy to
eat an entire bag of nuts when you’re studying! Have your
nuts with a few veggies.
6. Single serving bags of popcorn are an awesome choice. Popcorn
is satisfying and crunchy. The individual serving bags will do
the portioning for you! Soy crisps or rice cakes are another healthy
choice. Please just remember to monitor your portions.
7. Keep a few pieces of fruit at a time in your room. If you buy
too much fruit at once, it might go bad before you are able to
eat it. Cut up seasonal fruit is sweet and yummy. Apples and peanut
butter are a perfect combination.
8. High fiber cereals with low fat milk is a must for any dorm
room. There is no excuse to skip breakfast! If you have an early
class and can’t get to the dining hall, have a bowl of high
fiber cereal with some milk. Add fruit and nuts for a nutritious
and delicious breakfast.
9. Individual oatmeal packets are another great choice for breakfast.
Oatmeal can be made with water or milk. Just add some fruit and
10. Keep a water filter/pitcher in your dorm room. It is cost
effective and will promote a “greener” campus. Stay
hydrated. Make sure you drink a lot of water throughout the day.
11. Natural peanut butter or almond butter on whole wheat crackers
or on celery is very satisfying. Try dipping a few pretzels in
the nut butter. So tasty!
Eating well while you’re
away in college can be daunting. Keeping healthy foods and filtered
water in your dorm room will help keep you on track. Imagine how
much money you can save by eating some popcorn at night or peanut
butter on an apple or hummus on whole grain crackers rather than
ordering in a hero or pizza! Any food is okay to have occasionally,
but if you want to stay within your financial and calorie budgets,
please consider keeping nutritious foods in your dorm room. Stay
well and enjoy every moment of your college experience!
Susan Weiner is a Registered Dietitian,
Certified Diabetes Educator and Certified Dietitian/Nutritionist
who has a successful private practice in New York. She is a contributing
medical producer for dLife TV and serves as a member of medical
advisory board. Susan is a nutritionist and certified diabetes
educator for the diabetes program for TheBestLife.com (Bob Greene's
Health and Nutrition Site). Susan is a well respected lecturer
for many professional organizations including the American College
of Sports Medicine, and was the official sports nutritionist for
the American Diabetes Association Walk America program.
Susan’s earned her Masters
Degree in Applied Physiology and Nutrition from Teachers College,
Columbia University in New York City. She is certified in “Adult
Weight Management”, through the American Dietetic Association
Contact Susan: http://www.susanweinernutrition.com
Kids Health & Fitness: Keeping Kids
Active, Healthy & Fit By Khadevis Robinson
is important for kids to be active, healthy, and fit. Sometimes
we forget that even though it appears kids are running around
too much, they may need more exercise then we think they need.
Obesity in Children has been steadily increasing over the years.
It has also been noted that it is not so much that kids are eating
more, but they are eating more of the wrong foods and they are
definitely exercising less. All of the data tells us that the
lack of kid’s fitness will have a negative impact on their
health and over all life.
In this article I will highlight
some ways kids can increase their fitness and also point out some
of the benefits of having a proper kid’s fitness program.
Benefits of regular exercise include
weight loss, proper body composition, healthier bones, muscles
and joints. The federal government recommends an hour of exercise
per day for children. This can include P.E. Below are just a few
of many things that can be done to improve kids fitness.
or jogging is a very good way to increase the fitness of kids.
Kids are not running or jogging as much as they used to. When
I was a kid we used to run or jog everywhere. As a matter of fact,
my parents would have to continuously tell me to stop running.
Though there are times when running is not welcomes, kids should
be outside or inside if it is very cold or hot and be doing some
type of running or jogging. In some states and P.E. classes it
is mandatory and some kids have to be able to pass a test. The
child could start off with something as little as 10 to 20 minutes
a day and work their way to 30 to 40 minutes. This is actually
a great time for parents and kids to bond and spend time together.
Body Weight Exercises:
Another way to increase kid’s fitness is to do body weight
exercises. I co-founded a 501 c3 Non-Profit Youth Track and Running
Club. I quickly noticed that kids as young as 4 could do many
of the exercises. Exercises such as pushups, elbow plank, push
up plank, jumping jacks, squats, and crunches. These are only
a few of many body weight exercises that can be done by kids and
they can be done almost anywhere. Not only will they increase
your fitness but they will increase your over all body strength
and build muscles. The beauty of these types of workouts is that
anyone can do them and you can start at whatever level you are
on. As an added bonus and advantage, these exercises can also
be done with Parent and child working out together in a fun family
manner. That is called taking advantage of an advantage.
Swimming and/or Biking:
Swimming and biking are great ways to increase kid’s fitness.
The beauty of this is that kids usually like to swim and ride
bikes. This can be a sneaky way for parents to get kids to work
out. As opposed to running and body weight exercises, riding a
bike and swimming may not appear to be working out at all. The
benefit is that parents can do it with them and both can get a
great workout without having to constantly motivate the kids to
These are only a few ways that we can encourage kids to stay fit,
healthy, and strong. There are many more to choose from. No matter
if you choose these or choose others, remember doing even a small
amount of exercise is better than doing none at all. With the
help from parents, coaches, teachers, friends and mentors, we
can all help increase the general fitness of our kids. Let’s
not only help, encourage, and make sure they improve their fitness,
with the activities I listed above, let’s get in there and
actively stay fit with them.
Remember, you must be willing to give up who you have been, for
who you can become.
Khadevis Robinson "Awaken
Your Olympian Within" / Master of Science, Public Administration
/ 8-TIME USA National Champion 800m/Olympian (Peak Performance
Coach, Speaker, Athlete&Fitness Pro)
Skinny Can be Fat
by Laurie Schroeder M.S. CSCS
It’s easy to see how overweight
or obese individuals are prone to Heart Disease. However, it’s
not necessary to be overweight to suffer from this disease. Healthy
weight individuals can appear healthy from the outside, but have
the same characteristics as an overweight individual on the inside.
Heart Disease is a silent killer to this population since they
don’t see themselves as “at risk.” These people
aren’t physically fat; don’t need to lose weight,
so they don’t need to exercise, right? Physical activity
has many great benefits and shouldn’t be viewed for weight
Heart Disease starts when excess free fatty acids from the break
down of cholesterol and triglycerides cause plaque build-up in
blood vessel walls. This causes vessel diameter to narrow and
decreases blood flow to the brain and heart. Physical activity
burns excess fats accumulated from our diets, and prevents them
from forming blockages that lead to heart attacks and strokes.
It’s important to see your
doctor before starting an exercise routine and on a yearly basis
for a physical. Your doctor will track factors that contribute
to Heart Disease such as cholesterol, triglycerides, and blood
pressure levels to name a few. Major changes in these areas will
raise a red flag leading to early detection and treatment.
Physical activity is a great prevention
method that can not only decrease risk of heart disease, but can
also relieve stress, improve mood, increase energy, and decrease
risk of diabetes. Physical activity doesn’t have to be boring
or a dreaded activity. The best kind of exercise is when you don’t
know you’re doing it. Dance classes are a great distraction
to get your heart rate up. You’re so busy concentrating
on the steps you barely notice you’re breaking a sweat!
"Laurie Schroeder is an Assistant
Volleyball Coach at Lake Forest College in Lake Forest, IL and
is a Certified Strength and Conditioning Specialist through the
National Strength and Conditioning Association. She earned her
Bachelor’s in Exercise Science from Carroll University and
a Master’s in Sport Administration from the University of
Wisconsin-La Crosse. Originally from the Green Bay, WI area, Laurie
has an immense passion for fitness and sport training."
Health & Fitness Business:
Should your business be an S-Corp or Sole Proprietorship?
by Bryan Kossove
S-Corp or Sole Proprietorship?
As we approach what is known as “Tax Season” this
year, now is a good time for small business owners to sit down
with their Tax Professional and take a look at their structure.
Many of us are Sole Proprietorships. While this could very well
be correct for many of us, there are situations where incorporating
could be beneficial.
The Corporate structure allows
owners (shareholders) limited liability protection, as they typically
are not personally responsible for business debts. Creditors generally
can’t pursue your home or car to pay business debts. Establishing
a Qualified Retirement Plan, such as a 401(k) can be easier as
Corporations do have some potential
disadvantages such as the double taxation of corporate profits
when income is distributed as dividends. This can be avoided by
electing S corporation tax status with the IRS.
S corporations have what is known
as “pass-through taxation”. S corporations do not
pay tax at the business level. They file an informational tax
return but business income/loss is reported on the owners’
personal tax return and any tax due is paid at the individual
level. Many small business owners form a corporation and elect
S corporation status for the advantages of pass-through taxation.
Another key advantage is self-employment tax savings, since owners
who work for the business are classified as employees.
Whether or not S corporation status
is appropriate and beneficial for your business is something that
you should discuss with your Tax Advisor before making any decisions.
& Answer Section
all the discussion of plyometric training and its benefits, how
do I improve my athletes and clients vertical jump?
Plyometric and jump training is a specialty
so I reached out to the expert on jump training, Shawn Myszka,
CSCS*D, SPS, CPS of Explosive Edge Athletics. He shared the details
and how to’s in a series of videos! In each of the videos,
Shawn highlighted "small" details/factors that are important
to address some common mistakes and then offered tips that one
should diligently apply to improve one's jump performance.
Video 1: Foot Placement, Video 2: Proper Countermovement
Depth, Video 3 : Hip Flexion, Video 4 : Eccentric Speed, Video
5 : Core Training, Video 6 : Vertical Velocity, Video 7 : Arm
Action, Video 8 : Breathing, Video 9 : Putting It All Together