February 2011 Issue

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."

Achieve Cardio and Strength Results with Bodyweight Exercises
By Heather Hoehn, BA, MA and ACE and NSCA Certified

As 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 push-ups.

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 done!

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 Palate, LLC.
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.

The Enchanted Palate, LLC. Paramus, NJ 07652
Owner/Manager: Lynette Tropp
Phone: 201-496-4995 Cell: 201-724-6181
Fax: 201-632-7002

Services: Personal Chef Services,Cooking and Baking Classes, Small Catering Venues, Dietary Consultation

Professional of the Month:
Scott Colby

Scott 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 and The 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.

Scott's 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:

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.

If 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 afternoon snack.
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 nuts!
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 (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:

Kids Health & Fitness: Keeping Kids Active, Healthy & Fit
By Khadevis Robinson

It 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.

Running: Running 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 do it.

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 Too
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 loss only.
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 well.

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.

Question & Answer Section

With 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

To Find out more about Shawn and his cutting edge training go to

Special Thanks to David Bluman & Shawn Myszka

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