Foam Rollers &
The Benefits of Myofascial Release by Rob Kehoe
When assessing a client, I like
to start the consultation with a corrective flexibility assessment
to see where the clients’ muscle imbalances may lie. From
there, I piece together a program design based on the individual
needs of the client. For example, if the knees buckle in on a
squat, I know we need to stretch the adductor complex(groin),
and strengthen the gluteus medius among other things to bring
the knees back into proper alignment. Most times, corrective flexibility
conjoined with corrective strengthening will fix the problem alone……..but
what happens when you get that client who complains of knee pain
and stretching alone just isn’t cutting it? This is where
myofascial release techniques come into play.
A lot of people who lift weights,
run, ride a bike or even go hiking experience knee pain from time
to time, and no matter how much they stretch their hamstrings,
groin, hip flexor, & quadriceps, the knee pain persists. In
most cases, the culprit of this knee pain is the Iliotibial Band.
The Iliotibial Band is a layer of connective tissue extending
from the iliac crest of the pelvis to the knee and links the gluteus
maximus to the tibia. The band is crucial to stabilizing the knee
during running, moving from behind the femur to the front while
walking. The continual rubbing of the band over the lateral femoral
epicondyle, combined with the repeated flexion and extension of
the knee during running may cause the area to become inflamed.
Foam Rolling is a form of self-myofascial
release that will often make your knee pain disappear in cases
like these. To roll out your IT Band(Iliotibial Band), lie on
your side with the foam roll under your hip. From this position,
slowly roll your body upward using your hands to pull you along
the floor while keeping your body in a straight line. Roll slowly
to the knee without rolling onto the knee, and spend extra time
on any tight areas in that range of motion…repeat the rolling
process several times from the hip to the knee.
Myofascial release techniques
are a major component for injury prevention and a great tool for
all around better health.
Rob Kehoe is degreed in Exercise
Science from Montclair St. University, and certified through the
National Academy of Sports Medicine as a Personal Trainer and
Integrated Flexibility Specialist.
Paramount Fitness & Performance
160 Hopper Ave Waldwick, NJ 07463
20 Minute Full Body Fat Burning Circuit Workout: Submitted by Scott Colby (aka The Abs Expert)
Consult with a physician prior to beginning
any exercise program, workout, or routine.
Professional of the Month:Marc Lebert
has excelled at sports all his life but his passion for weight
training began at college where he first stepped foot in the weight
been working out religiously ever since! Along the way Marc also
became very enthused about Taekwondo, earning his Black Belt,
fighting competitively on a National Level and instructing. As
the Strength and Conditioning coach for Billy “The Kid”
Irwin, Marc also began learning the “sweet science”
and boxing is a real passion for him teaching high energy, dynamic
classes every week.
is a Certified Personal Trainer and proprietor of Personal Strength
Fitness Inc. training clients in their homes, corporations and
at his fitness club, fuel fitness in Mississauga. Marc has his
BA in Psychology and is a Certified Neuro-Linguistic Practitioner.
A published writer, he also instructs health/fitness and motivation
the inventor of the Lebert Equalizer and the Lebert Buddy System
used by Personal Trainers, fitness clubs, community centers, schools
and Sports centres all over the North America.Marc invented a
unique, versatile, lightweight, portable and inexpensive piece
of fitness equipment currently being marketed as the Lebert Equalizer.
The Equalizer was first introduced at the Fame and Fitness Exposition
held May 28, 2004 at the Toronto Convention Centre.
acceptance has been overwhelming in part because of its price
and value, and also because over 75 exercises can be done with
the Equalizer (most of which incorporate the CORE). People soon
recognized the tremendous value - after all, what other piece
of Exercise Equipment does so much for so little cost?
has been purchased and utilized by personal trainers, fitness
clubs, studios, rehabilitation centres, sports conditioning facilities,
martial arts clubs and home gyms.
Aerobic vs. Anaerobic:
What’s the Difference? by Ryan Krane: (Certified
Personal Trainer and Performance Enhancement Specialist through
NASM & Certified Corrective Exercise Specialist who demonstrates
breakthrough exercises that give relief from pain so you "Move
Better, Feel Better and Live Better.")
order to keep the body powered up for extended activity, oxygen
is required. And that's where aerobic exercises come in. Aerobic
literally means "with oxygen." These kinds of workouts
are done at a moderate, yet intense pace, in order to perform
for an extended duration. Generally, they better the overall general
utilization of the body, while simultaneously improving our metabolism.
Examples of aerobic exercises include kickboxing, cycling, running,
jump roping, swimming, and tennis.
As for anaerobic exercises, these are the type of workouts wherein
the body is forced to function without oxygen. Due to this lack
of oxygen, anaerobic exercises are therefore performed for a shorter
time, as opposed to aerobic exercises. They are much more intense
and tougher to the body in comparison. Anaerobic exercises include
weight training, sprinting, pull-ups, push-ups, and resistance
Both aerobic and anaerobic exercises have their rewards. In fact,
both are highly beneficial to any fitness plan. Aerobic exercises
tend to be easier on the body, so to start with that might be
the better route to take. Work your way up, and keep challenging
your body and health to improve. Keep your workouts in moderation;
don't burn yourself out!
Remember, the point of keeping good health is to take good care
of yourself, and not the other way around!
Ryan Krane is one of the leading fitness consultants specializing
in Corrective Exercises in the Los Angeles region. Along with
helping clients become healthier and pain-free, Ryan is determined
to help each client meet their own personal goals in both health
and life. You can visit Ryan's website at www.RyanKrane.com.
If you'd like to read tips and articles about fitness, nutrition,
and Corrective Exercise, be sure to check out Ryan's blog at www.RyanKrane.com/blog.
FIVE Easy Breakfast Solutions
For Eating on The Go by Dana Chapman
I've gotten a few clients asking
me about what to do for breakfast. You know you need to eat, but
you feel rushed, distracted or lack the planning when you are
heading out the door, coffee in hand, realizing "damn! I
didn't eat anything!" So, i thought I'd share some of what
I do when I'm pressed for time... or uh... I feel too lazy to
make eggs. ;-)
Here are my 5 easy on the go healthy
1. A Clif bar. Love these energy
snacks. Not only do they come in over a dozen flavors, they don't
use genetically modified ingredients AND they are around 250 calories.
2. PB&J. It's so old school,
but it's one of my absolute favorites that I can eat any time
of day. Seriously, if I were stranded on an island & all I
had was peanut butter, I'd be A-OK. This is my one food I cannot
live without. Personally, on this suggestion, I don't do the jelly
part. 2 Tbsp of Peanut butter on ezekial bread is good for me
(i get mine at Trader Joe's). Because it's a sandwich, its easy
to eat in the car or the bus on your way to work.
3. Greek yogurt with fruit. Just
need a spoon for this one. Great source of protein & just
enough to satisfy your sweet tooth. Love the blueberry.
4. I use Shaklee Cinch Protein
in my pre or post-workout shakes, but what I love about this brand
is that is tastes AWESOME shaken up in a cup of milk (or soy milk!)
first thing in the morning. LOVE IT. All you need is a shaker
cup so you can dump in 2 scoops & head out the door. No blender
required! Shaklee also makes awesome bars too, both snack @ 180
calories or meal replacement at 280. I'm a HUGE fan of these.
5. Grab a few handfuls of cereal
& eat out of a reusable container. The key here is to choose
a cereal that is good finger food. I linked you to kashi - it
tastes good & these are easier to shovel into your mouth than
some others. (Stay away from the kind that leave remnants down
your blouse for you to discover later in the day when you're at
an important meeting with your boss.)
Honey Glazed Chicken Over Whole
Grain Pasta Salad by Chef Matt Pivinick (Owner of Key Ingredient
4 boneless / skinless local chicken breast
½ pound of whole grain or whole wheat short pasta noodle
Kosher salt –1/2 tsp. plus more to season along the way
Fresh black pepper – ½ tsp. plus more to season along
Yellow curry powder – ¼ tsp
Dried oregano – ½ tsp
Extra virgin olive oil – 4 tbsp (3 separate times)
Red wine vinegar – 1/8 cup
Local honey – ½ cup
juice and zest of 1 lemon -
Fresh parsley / rough chop – ½ bunch (cleaned and
Carrot / small dice – 1 lg.
Scallion / sliced thin – 1 stalk
red onion / small dice – 1 meduim
Garlic/ minced – 3 lg. cloves
Broccoli / small floweret’s – 1 crown
Roma tomato/ small dice – 3 lg. ripe
Celery stalk / small dice – 1 large
Green pepper/ small dice – ½ large
1. Place chicken in a medium bowl and add the spices and the first
round of the extra virgin olive oil.
2. Wrap tightly and marinate for 3 -4 hours in the fridge.
1. In a large pasta pot boil and reserve the pasta to the side.
Do not add salt or oil. Let stand at room temp moving it from
time to time to prevent sticking.
2. Heat a large sauté pan on a med to high flame.
3. Add the second round of extra virgin olive oil. And let heat.
4. Add the onions, garlic and carrot and cook for 4-5 minutes
or until sweated.
5. Next add the pepper and celery. Cook for 3-4 more minutes.
6. Add the broccoli and a ½ cup of water. Cover and cook
until there is no more liquid in the pan.
7. Remove from the heat and add ¾ of the tomatoes and scallion.
And cover for 3-4 minutes.
8. Add the past and vegetable to a large mixing bowl and add the
red wine vinegar and last of the extra virgin olive oil.
9. Season with salt, pepper and ¾ of the chopped parsley.
10. Let stand at room temperature until were ready to plate the
dish. Stir it from time to time to get all the flavors mixing
Cooking the chicken and preparing
1. Place the chicken on a tin foiled
lined toaster over tray and line them up side by side. Please
place any reaming liquid from the marinade over the top.
2. Cook in the toaster over in the lowest shelf setting you have
on the highest temperature or 425-450 degrees.
3. Let this bake for 12-13minutes depending on the thickness.
Please do not overcook!
4. Once the chicken is done LET IT REST FOR 4-5 MINUTES ON YOUR
CUTTING BOARD. This is very important because the chicken will
cook through and the meat will be super tender!
While the chicken is baking and
the pasta salad is marinating nicely. Let’s make our simple
1. Place the honey, juice and zest
of the lemon, remaining parsley in a small bowl and whisk until
well combined! Remember to season with salt and pepper along the
way to make the sauce the way you like.
2. Place sauce to the side.
NOW LETS EAT! READY TO PLATE IT UP? ……HERE WE GO!
1. PLACE A SMALL AMOUNT OF THE PASTA SALAD ONTO A LONG RECTANGLE
SHAPED PLATE OR WHAT EVER LARGE PLATE YOU HAVE. KEEP IN MIND THAT
LESS IS MORE.
2. SLICE THE CHICKEN IN TO ¼ SLICED TO MAKE 8-10 SLICES.
LIFT WITH A SPALTULA AND FAN THE CHICKEN OUT OVET THE PASTA SALAD
TO MAKE NICE EVEN PRESENTATION.
3. NOW STIR THAT SSAUCE ONE MORE TIME AND TAKE A TABLE SPOON OR
TWO AND JUST DRIZZLE IT OVE THE FANNED OUT CHICKEN.
4. REMEMBER THE PART WHERE I TOLD YOU TO ONLY USE ¾ OF
THE SCALLION AND TOMATO. WELL GUES WHAT…..IT’S GARNISH
5. JUST DROP SOME SCALLIONS AND TOMATOES WHERE YOU SEE FIT.
PLEASE NOTE THAT THE PASTA SALAD
WILL MAKE A BIT MORE THAN YOU’LL EAT WITH THE CHICKEN BUT
YOU CAN EAT IT ON IT’S OWN FOR LUNCH OR USE IT LATER IN
THE WEEK WITH A FRESH PIECE OF FISH WHEN YOU'RE TOO BUSY TO MAKE
A COMPLEX DINNER.
ENJOY THIS SIMPLE, FRESH DINNER
IDEA WITH A GOOD FRIEND OR LOVED ONE. HAVE A TASTY DAY!
Helping Our Children be Happy,
Healthy, & Fit
By Peter K, MS, PT
so counterproductive to see kids play soccer for an hour, get
their heart rate up, build their muscles, improve their self-esteem
and then some well-meaning parent or coach supplies donuts and
sugary drinks as a reward.
a dangerous and ultimately difficult pattern of behavior to break,
creating a mindset of "I should reward myself with fat and
sugar when I feel good or bad.” This is why many of us adults
are overweight, can't lose weight and are locked into an emotional
eating pattern that ultimately sabotages our attempts at good
a Choice & Voice
The best way to get kids to eat healthy is to lead by example.
Show and tell them you eat great food for energy and train your
body for strength and endurance. Make a healthy lifestyle fun
and appealing instead of grumbling about diets and exercises we
hate. Here are some other secrets:
• Let kids help prepare meals and include them in grocery
list and meal decisions while guiding them toward healthy foods.
• Tell them great food will help them jump higher, run faster
and be smarter. Telling kids to be healthy is too abstract.
• Educate kids about how poor foods will hurt them, and
tie it into real life examples.
• Give them choices about food and exercise and always make
the choices something good for them.
Make it Real & Have Fun
reason for being healthy is to be the best role model for my kids.
To give them the opportunities, knowledge and self-confidence
I never had.
Kids learn from their parents, right? So I do my workouts in front
of mine as often as possible. They’re intrigued, ask questions
and always try to copy what I’m doing. It’s my opportunity
to answer questions from my 3-year-old like, “Daddy, why
you do that?” I can reply, “Because I love you more
than anything and want to be healthy so we can do great things
together!” Or show my daughters how good form and balance
will help them be better dancers, which will increase their confidence
on and off the stage.
Have fun and work out with your kids, get outside with them or
down on the floor and teach them that a squat and push-up will
help make their biceps and thighs stronger. Enlighten the kids
in your life about their minds and bodies and the incredible gifts
Include the children in your life in your health quest. Share
this gift with them. Most importantly, besides being a role model,
tie health into what kids love most—dancing, math, science,
baseball, friends—and tell them they will be better at those
things. This makes it real and fun.
This is our chance as parents, role models and mentors to share
our values and help the kids in our lives to become empowered
and embrace a healthy lifestyle.
K MS, PT, is a world renowned speaker, author, health & success
coach, nutritionist and physical therapist. As an expert for the
media, he has appeared on ABC, FOX, MSN, TLC, Blogtalkradio and
in Fitness magazine and is the creator of “5 Minutes to
Fitness+”, a revolutionary lifestyle program for achieving
optimal health which has been featured on QVC and FOX. He launched
the “Fit Friends Revolution,” which is an online club
to motivate and inspire others to lead a healthy lifestyle. His
clients include celebrities, Fortune 100 companies, non-profit
organizations and individuals who have made incredible changes
in their work, life, health and happiness starting with just 5
minutes a day. Visit his web site: http://www.PeterKFitness.com.
The Value of Branding by Marcelo Galarza
Let’s start with the basics,
what is branding? In a simple way branding is creating a name,
logo, slogan, and/or design scheme associated with a product or
service. How important is it? Very important, in fact most of
small businesses fail to portray an image because they assume
the work or services would speak for itself, they have unbeatable
prices or they’re simply the best. But how do you get customers
familiar with your products and services first? That’s branding.
Imagine what could happen if you invest a little more time creating
a catchy phrase or a more appealing logo, rather than the one
you created 15 years ago that looks like your 5 year old kid drew
Big companies such as Wal-Mart,
Coca-Cola, and Nike to name a few spend millions and millions
of dollars in branding, that’s what draws the customers
in the door. They create new logos, new images, promotional items
and most importantly VALUE.
Think about “Branding”
as the suit or the clothes you wear to work or at meetings, you
want to be presentable at all times. It’s the same with
your company’s images, you don’t want to be in pajamas
and look like you woke up five minutes ago when there’s
an important meeting or want to close the deal.
Many of us do not have the budget
as these big companies do so here are some tips and guidance on
how you can add value to your brand/company.
• Start with the basics. Evaluate your brand/logo and ask
yourself if it reflects everything you want people to identify
• Get personalized business cards. Business cards are the
most inexpensive yet valuable tool in branding. It’s your
first big impression. Do not attempt to print your own to save
a few dollars or hand write your name/cell phone, especially if
you have horrible hand writing. There are plenty of sources out
there were you can get nice business cards. Talk to your local
printer and graphic designer.
• Think about what your specialty is and point it out. Be
an expert on something and use that to drive traffic. Find that
niche that makes your business stand out from the crowed and put
it out there for people to see. One of my favorite quotes from
Theodore Parker is “Kodak sells film, but they don’t
advertise film, they advertise memories.”
• Be consistent in your brand. Stick with the same color,
fonts, etc, on everything that has to do with your business. If
your Logo has brown and red colors, make sure you incorporate
the same colors on your marketing arsenal (website, signs, promotional
• Have an advertising strategy. No matter what your budget
is, you should do some form of advertising. Flyers, social media,
coupons, newspapers, etc. That’s how you get your brand
out and people get to know about products and services you offer.
The bottom line you need to “JUST
DO IT” (Nike) and start to make changes. If your business
has suffered the economical inclination maybe it’s time
to revise some of the things you had put in your mind a couple
months ago and start the process. If you are a start-up business,
trust me there will always be room for improvement. Feed back
is a key and also educational criticism. We learn from our mistakes
and the only way to find out is by trying.
I'm on a limited budget
due to the tough economy and I would like some advice/recommendations
on how I can exercise without spending too much money?
Thank you for your great question.
You’re not alone. Coping with new economic challenges these
days has been difficult for many of us. Tightening our budgets
and making sacrifices has become a part of most peoples’
You should always remember that
taking care of your health should be a top priority whether you
have millions of dollars or if you’re living paycheck to
paycheck. Exercising on a budget is quite easy. I’m going
to share with you a couple of ways to exercise on a limited budget.
Five easy & affordable ideas
for exercising without equipment:
• Walk / jog / run / hike / ride a bike outside
• If you have access to a swimming pool / lake / ocean go
for a swim
• Body weight resistance exercises at home or in a local
• If you live in a high rise building you can walk up and
down the stairs.
• If you live in an area with cold or hot weather, you can
walk inside a shopping mall.
Five easy & affordable ideas
for exercising with products:
• Use rubber resistance bands with an anchoring system for
strength training & stretching
• Purchase a kettlebell, set of dumbbells, or medicine ball
• Exercise with a stability ball
• Jump rope workout.
• Purchase an exercise DVD or Book with a complete exercise
& diet program
Thank you for your great
questions. Let us know if you would like any further information
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