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March 2011 Issue


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
201-444-2005
http://www.TrainWithParamount.com


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

Marc has excelled at sports all his life but his passion for weight training began at college where he first stepped foot in the weight room.

He has 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.

Marc 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 seminars.

Marc is 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.

Product 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?

The Equalizer 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.")

In 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 machines.

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 breakfast foods:

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. Score!

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.)

Dana Chapman :: Owner/Operating Manager

Evolution Health & Fitness Weight Loss Studios
Website: http://www.everybodyevolves.com
Email: dana@everybodyevolves.com
ph: 862.248.0880 :: fx: 862.248.0881


Honey Glazed Chicken Over Whole Grain Pasta Salad
by Chef Matt Pivinick (Owner of Key Ingredient Market)

Ingredients –
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 the way
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 washed)
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

Marinade –
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.

Preparation –
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. Stiring constantly.
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 around!

Cooking the chicken and preparing the sauce-

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 fresh sauce.

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 TIME FOLKS.
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!

CHEF MATTHEW PIVNICK/ Key Ingredient Market/ Owner/ Chef
http://keyingredientmarket.com/


Helping Our Children be Happy, Healthy, & Fit
By Peter K, MS, PT

It’s 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.

It sets 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 health.

Give Them 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

My main 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 they are.

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.

Peter 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 it.

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 you with.
• 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 items, etc).
• 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.

Marcelo Galarza is the owner of M Awards Plus, LLC
"Be Proud To Display It"
Phone: 1-888-762-6469
http://www.mawardsplus.com


Q & A

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’ lives.

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 park
• 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 or advice.


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