Post-Workout Recovery

Intense workouts require proper nutrition for muscle recovery and
repair. Doing activities like weights or resistance movements use
primarily glucose (sugar) for fuel. Now this glucose comes from the
bloodstream but is also stored in the muscle and in the liver (glycogen).
More intense training depletes the muscles worked of its stores of
glycogen which most be replaced in order for the muscle to recovery
properly and be ready for the next workout. The ideal time to begin
re-fueling the muscle glycogen is within an hour after the training
session is over. In order to do this we must consume some easily digested
carbohydrate foods within an hour after training. The following are some
examples of foods to eat within an hour after training:

Protein shake with some fresh fruit
Endura electrolyte recovery drink 2 scoop in 16 oz water
Fresh fruit
Yogurt with fruit (Chobani Greek Yogurt)
Whole grain cold cereal with fresh fruit
Cooked cereal with fruit or fruit butter


Tom Mantos
(732) 219-9636
www.MetabolicNutrition.Meta-ehealth.com

Five Components - Part Three - Flexibility

Working to improve your flexibility increases the ROM (range of motion) of your joints and your muscles which can help improve posture, reduce muscle soreness/stiffness and relieve stress. Equally important is its ability in reducing the risk of injury and the potential of improving performance. A well devised stretching program, (one that encourages improved flexibility without contraindicating other joints) should be included daily as part of a complete program.

Fred Fornicola
908.433.4542
"TRAIN WITH A PURPOSE"

Before you lose the weight, lose the waste. Shedding unhealthy fat is a big step toward better health. However, you might consider getting “clean” first with a short metabolic detoxification regimen. It could make a difference in how you feel, and help you meet your body composition and health goals even faster.

A greater percentage of lean muscle benefits general health and well-being—and reduces your risk to diabetes and heart disease. But that unwanted fat stores environmental pollutants your body can’t keep up with through normal elimination. Some research suggests that fat loss may increase circulating and stored pollutants, which could slow your metabolism by decreasing energy production and influencing multiple body functions. This may explain why some people reach a “plateau” and fail to make further progress in meeting their lean body goals. And why others develop symptoms associated with excess pollutants when they lose fat, dragging them down and making them feel worse...not better.

Clear the path for a cleaner, leaner you. Environmental overload has been suggested as an important consideration before starting any body composition program. A brief “detox” (often 10 days or less) provides scientifically tested nutrients to support your body’s metabolic detoxification process—to help it catch up with any overload and keep you feeling good. It may also help remove obstacles that stand in your way of getting leaner and healthier.

Can a short metabolic detoxification regimen and body composition program help you? Please contact my office to set up an appointment. We’ll help you get cleaner, leaner, and healthier!

Article courtesy of CENTER FOR ALTERNATIVE & PREVENTATIVE MEDICINE

Five Components - Part Two - Cardiovascular

Cardiovascular conditioning improves the efficiency of the heart, lungs and circulation and it also uses calories to help with weight management (body fat reduction).

The benefits of having a strong heart include increased endurance, decreased heart rate (resting and active), increased HDL levels, and increased bone density. In addition, there is a positive link between increased cardiovascular endurance and reduced risk of coronary heart disease. It also allows one to perform better by enabling a greater recovery rate from intense exercise and daily activities. If you can recover quicker and more efficiently you are able to perform more work – i.e. favorable activities.

Next time: Flexibility Training

Fred Fornicola
908.433.4542
"TRAIN WITH A PURPOSE"

Five Components - Part One - Strength

There are several benefits that come with a properly designed resistance program, such as injury prevention, personal appearance, and improved physical performance. The act of becoming stronger is accomplished by implementing a safe, sensible and productive strength program that is well advised and monitored. Strength training is probably one of the best insurance policies in helping reduce injuries associated with sports and daily activities.

There are, of course, physiological benefits as well. Resistance training can enable you to increase muscle size and strength as well as increase tendon, ligament and bone strength. And let’s not forget to mention a boost in self-esteem and confidence that can certainly give an individual that “mental edge”. There is also the probability of improved physical performance and appearance. Research indicates that unless we strength train regularly we lose more than ½ pound of muscle every year after the age of 25 so strength training does help prevent muscle loss that normally accompanies aging (a concern for us “older athletes”). Regardless of your age, a solid resistance program will benefit everyone.

If you are sedentary and loss ½ pound of muscle each year after the age of 25 then that can result in a ½ percent reduction in basal metabolic rate. A reduction in BMR (BMR is the amount of energy (in calories) your body needs just to sustain its basic life processes) means we are less able to use food for energy and therefore have the potential to store more body fat, but with the inclusion of resistance training, in particularly with a high level of effort and at a fast pace can improve metabolic efficiency so you can be stronger, healthier, leaner and in better condition. This approach will benefit any individual, age not withstanding.

Next time: Cardiovascular Conditioning

Fred Fornicola
908.433.4542
"TRAIN WITH A PURPOSE"

Boosting Your Immune System

There’s an easier way to bolster immunity. We all know the basics for keeping our immune system strong in the face of all that winter can bring—eat healthy, keep hydrated, and get adequate rest. But there are also 2 other things you can do that go beyond basic immune protection.

1. Try a combination immune support formula. For core support, consider a formula that contains vitamin C (in a clinically tested, potent form), zinc, and a blend of mushroom extracts (including shiitake and maitake). All 3 approaches have been recommended separately for keeping your immune system running at peak performance. Together—in one convenient formula—they may offer a formidable ally against whatever blows your way.

2. Try a probiotic combination of Lactobacillus acidophilus NCFM® and Bifidobacterium lactis BI-07. NCFM is one of the most researched probiotic strains. This combination of “good” bacteria was shown in a recent study in young children to significantly reduce the following (vs. placebo or NCFM alone): duration of fever, cough, and runny nose; days absent; and antibiotic use. That’s a pretty convincing argument for supplementing with these specific strains.

These comprehensive nutritional approaches for immune support and overall health are ready and willing to go to work for you today.

Prepare your immune system for the months ahead. If you’d like to know more about immune support, please contact my office to set up an appointment. Let’s stay healthy!


Article courtesy of CENTER FOR ALTERNATIVE & PREVENTATIVE MEDICINE

The Five Components of Health and Fitness - An Introduction

The following information is based on my 30+ years in the field of health and fitness and what I've discovered to be the "tried and true" of what it takes to becoming physically, mentally, emotionally and spiritually "fit". These components are the bricks to the foundation and will be lightly elaborated on over the coming installments. For now, here is your introduction to the Five Components to health and Fitness.

Becoming healthy and fit is a very personal journey and in developing a sound fitness program, a person has many things to consider. Getting “in shape” goes beyond the physical and should include mental, emotional and spiritual needs and goals as well. This personalized program has certain requirements then to help achieve those goals and after carefully evaluating ones medical history, current situation, goals and expectations, a program can be built on these five factors that I feel are needed for complete fitness.

Strength Training
Cardiovascular Conditioning
Flexibility Training
Proper Nutrition
Rest

In the next installment I will take an overall look at strength training.

Fred Fornicola
908.433.4542
"TRAIN WITH A PURPOSE"

An Incline Interval Workout

Many people today are leaning more towards interval training to augment their conditioning programs – and for good reason. Interval training allows for many positive aspects when done safely, efficiently and with a high level of effort or intensity. When done properly, there’s a high output of energy which can enhance the cardiovascular system, help reduce body fat, improve athletic and recreational performance and improve anaerobic/muscular strength. Interval training is generally short in duration (lengthy sessions are impossible, actually) and does not need to be done more than one to two times per week. Interval training can be done in many ways using an assortment of modalities and as much as it is a solid means of training, it can have its pitfalls as well. Too often people abuse interval training – not realizing that such high levels of out put done for too many repetitions or too frequently can lead to overtraining or injury. Obviously, then, a person needs to approach interval training judiciously. For the sake of being somewhat concise, today I will only discuss one running approach that I have found to be beneficial in a number of ways.

This recommendation is nothing new under the sun (like most things aren’t) but a lot of individuals don’t place enough value on the benefits of the activity of incline or hill running. One of THE major advantages that I have found in performing incline/hill sprints is the reduction in compressive forces of the joints and soft tissue (muscles, tendons, ligaments) as opposed to running flat surfaces. There also is a less likely risk of becoming injured (even with a high output of energy) because stride rates (speeds) are reduced. Incline/hill sprints will give the lower extremities (legs/hips/hamstrings/calves/shins) a very good strength workout and will also stimulate the cardiovascular/cardio respiratory systems – and don’t be surprised how much the torso, abdominals and low back come into play as well.

Here’s a little “down and dirty”, quick interval workout that can be done on a treadmill, a hill (or an elliptical if it allows for an incline). Please keep in mind that this is just one of hundreds of ways to utilize incline/hill work. First, do an easy warm-up such as a light, ½ to a mile jog to get the blood flowing. Once you are ready to start your incline/hill work, set the speed and incline so that you can perform a 30 second hard run with a 30 second recovery that allows you to complete 10 solid reps with the last few reps being a good, solid challenge (your running form should not be compromised). For example, if you run a comfortable warm-up for ½ mile at a 10 minute mile pace (MMP) with a zero incline, bump the incline to 7 or 8 and push the speed so that you are running between 8:30 and 8:45 MMP. Once you complete the 10 reps, rest for 60 seconds. Now, using the same incline and speed, perform a 20 second sprint with a 10 second recovery for 3-5 reps. Depending on your warm-up time, this workout can be completed in under 20 minutes.

Should you choose to take this workout to the great outdoors, walk/jog to your destination – which should be a hill or sizeable hill - and perform a 30 second sprint then up the incline and walk brisk back to the start position, turn and do another rep until all 10 are complete. In this manner, you will get more rest due to the walk back but that will simply enable you to go at the hill harder so when it’s all said and done, the difference in the benefits will be nominal. After this segment is done go back to the bottom of the hill and do a 20 second blast up the hill walk for 10 seconds, sprint for 20, walk for 10 seconds etc. until 3-5 reps are completed. Don’t worry about walking back down the hill – just keep moving forward.

Interval training should leave you taxed, but not completely exhausted. Working yourself to a point where you can’t finish the repetitions in good form or you are flat on your back is not, I repeat, not a productive approach to improving your health and fitness. Consider taking one or both of these workouts for a ride as a change of pace to your lower body and conditioning training and remember to use interval training as just another tool in your overall fitness program.

Christmas Toys-4-Tots Drive

The Asbury Park/Interlaken Police PBA Local #6 is doing their annual Christmas drive for those less fortunate in the Asbury park area. They are requesting you to help the kids of Asbury park by donating a new, unwrapped toy for a boy or girl - ages from infancy to 16. Donations are being accepted at the following locations:

Premiere Personal Fitness - Lake Ave
Police Hqts and City Hall Clerk Office
Harrison Restaurant - 716 Cookman Ave
Jimmy's Restaurant - 1403 Asbury Ave
Frank's Restaurant - 1410 Main St
Asbury Park Roastery - 803 Second Ave
Munch Restaurant - 632 Cookman Ave
Georgies - 812 Fifth Ave
Ocean Twp Post Office - Sunset Ave
Chat-N-Nibble - 932 Asbury Ave

Fueling Up for Your Workout

The fuel systems being used for high intensity resistance and cardio training are different than they are for just cardiovascular or strength activity of lower intensity. Basically, intense training uses glucose for fuel - some of which is from the bloodstream - and the rest is used from glycogen stores (sugar) in the muscles and liver. Lower intensity activity primarily uses fatty acids for fuel which we generally have plenty. Muscle and liver glycogen have limited stores so we must make sure we fuel them properly for maximum performance. I am splitting up the times to eat in case you have limited time in the morning before you train. Here are some
sample meals you can eat before higher intensity workouts:

30-60 minutes before:
*Fresh fruit
*Yogurt with fresh fruit
*Endura electrolyte drink
*Protein shake with fresh fruit

2 hours before:
*Whole grain pancakes topped with fruit butter (apple)
*Multi grain cereal with fresh fruit
*Cooked cereal with fresh fruit
*Apple with Smart Balance peanut butter
*Van's organic waffles with peanut butter and some fruit butter

Next time: Fueling Post Workout for Maximum Gains

Tom Mantos
732.219.9636

Modified Mediterranean Diet

Clinical Nutritionist, Tom Mantos is a good friend of mine and has been for quite some time. There are few people that I know - wait - correction, there is NO ONE that I know that knows more than he does when it comes to nutrition. One of the best things about Tom is he isn't just a text-book kind of guy (although he is very well versed in his knowledge base) - he's a hands on, experienced nutritionist that found his life's work in helping people to get healthy. Suffice it to say that Tom has taught me pretty much all I know about the field of nutrition, so when Tom recommends something, I tend to listen.

For years Tom has been touting what he refers to as the "Modified Mediterranean Diet" (MMD). The Mediterranean Diet is one that is high in legumes, nuts and seeds, healthy and essential fats, grains, fresh fruits and vegetables while keeping items such as dairy, fish, poultry and eggs towards the middle of the pyramid and fats and sugars and red meat way at the peak. The MMD not only bases it's food selection on the above mentioned but also takes the Glycemic Index (GI) into account. The glycemic index takes the impact foods (carbohydrates) have on blood glucose (sugar) levels. A number of 100 is assigned to glucose (a simple sugar) and all other foods are rated accordingly on how they impact blood sugar levels. By combining these two methods (MMD and the GI), an individual has a greater opportunity to fight diseases such as cardiovascular disease, diabetes and obesity, while reducing body fat levels and improving overall well-being. The Modified Mediterranean Diet is something well worth the time to investigate in greater depth for an overall healthier approach to eating.

Fred Fornicola
Fitness Professional
908.433.4542

What Are You Waiting For?

Nobody makes a greater mistake than he who does nothing because he could only do a little. - Edmund Burke (1729-1797, British Political Writer, Statesman)

At some point in time, our society was convinced that being healthy and fit needed to be a complicated and lengthy undertaking. Unfortunately, this has paralyzed many people in their attempt to embark on a proper exercise and nutritional program and for some, it has just given them another reason - or better stated - excuse, for not doing some form of physical fitness and eating right. Here’s an example: I once had a brief (thank God) conversation with a doctor who was no longer exercising because his schedule did not allow him to continue with his normal 5 days a week, 2 hour per training session program. I posed the idea of reducing his 10 hours a week in the gym to doing some type of exercise 2 -3 times a week for 20 - 30 minutes and explained that this is an extremely efficient and effective way of becoming stronger and better conditioned (assuming particular parameters were met). His response was "that's not enough time; I need more than that to get any benefits." To which I responded "A little of something beats a whole lot of nothing."

It’s very simple folks; my recommendation of infrequent, short duration workouts is not a compromise but a productive approach to becoming stronger, healthier, leaner and more functional. - Fred Fornicola

Nutrition for a Fast-Paced Lifestyle

In an age of dual income families, hectic schedules, and fast food commercials, it can be tough to ensure you and your family members are getting the nutrients you need to stay healthy—particularly since men and women have different nutritional needs. Fortunately, you can put your family on a firm foundation for healthier living by taking comprehensive multivitamin/mineral supplements with purity-certified fish oil, to provide an ideal foundation for a daily nutritional program. Additional targeted nutritional support can address men's and women's specific health concerns, to help them stay active and feel good.

Healthy Living Basics

The omega-3 fatty acids provide important health benefits for a variety of body systems, and no foundational nutritional supplement is complete without them. Fish oil has been shown to support brain, cardiovascular, immune, and musculoskeletal health, as well as fetal growth and development.

Unfortunately, the standard American diet is low in omega-3 fatty acids and other important nutrients. So, when you're choosing the best supplements for you and your family, be sure to consume enough foundation nutrition plus support for overall health, including:

*extra strength fish oil containing highly concentrated EPA-DHA omega-3 fatty acids
*a comprehensive multivitamin/mineral formula (without iron for men, with added iron for women)

Added Nutrients for Men
Men need added support for virility and vitality in their 30s and beyond, so in addition to the foundational nutritional supplements listed above, many men might benefit from:

*a supplement offering tribulus fruit, ashwgandha root, cowage seed, and other natural ingredients for vigor, vitality, and a positive mood
*zinc, to support immune and prostate health

Added Nutrients for Women
Women of all ages also may benefit from targeted nutrients to stay vibrant and healthy. These include:

*A balanced combination of calcium, phosphorous, microcrystalline hydroxyapatite concentrate (or MCHC, the actual substance that makes up much of the structure of bones) and magnesium to support healthy bone density and muscle relaxation
*Vitamin E complex for cardiovascular and nervous system health and protection against damaging free radicals (molecules that cause potentially harmful chemical reactions in the body).

If you're interested in improving your health through the convenience, cost-effectiveness, and high quality of foundational nutrition supplementation, please contact my office for an appointment. We can assess your nutritional needs and recommend the nutritional supplement formulas most appropriate for each member of your family.

Tom Mantos
732.219.9636

Training With Dumbbells - Fred Fornicola Interview

"Top 50 Healthy Living Blogs of 2009"

Masters in Healthcare voted Premiere Personal Fitness one of the "Top 50 Healthy Living Blogs of 2009"

Endura to Re-Charge Your Battery

Endura is a "State of The Art" fluid and electrolyte replacement drink that was developed from the medical literature and studied at the Tour De France (world marathon bicycle championships). There are so many electrolyte drinks on the market, so what makes this one special? The first thing to take into consideration is that the sports drink contains all of the electrolytes: which include magnesium, potassium, chloride, calcium, and sodium. All of these electrolytes are lost during endurance training which greatly effects muscle contraction and performance. Magnesium, for instance, is involved in nearly 200 enzymatic reactions, many of which
involve muscle contraction and relaxation. Magnesium and potassium replacement is therefore critical for performance. The second fact to consider is the osmality of the sports drink. Osmality refers to how fast the fluid, electrolytes, and cabohydrates get into the bloodstream and working muscles. Endura has a low osmality and gets into the blood stream as fast as water. So Endura contains all of the electrolytes including high amounts of magnesium and potassium, has low osmality, and glucose polymers for sustained energy.

When comparing Endura to other sports drinks, the majority of them only have potassium and sodium with a high osmality (they sit in the stomach longer). A classic example of this type of sports drink is the highly advertised Gatorade (one the worst sport drinks on the market by the way). Now the best way to take a sports drink like Endura is to mix 2 scoops in 16oz of water only (this keeps the osmality low). Drink some before and during training. You need to replace 1-2 drinks per hour of intense endurance trainng, especially associated with heavy sweating. You can get Endura in some health food stored that carry it or you can go to my website and order.

Tom Mantos - Clinical Nutritionist
732.219.9636

Hindu Pushups

Hindu Pushups are a great exercise because they create flexibility and strength throughout the whole body, they stimulate tremendous circulation from head to toe and can greatly improve cardiovascular fitness when done for high repetitions. the best part though, is they can be done anywhere, any time. Give Hindu Pushups a try and you'll see a tremendous change in your fitness and strength.



Fred Fornicola

The FoodBank

The FoodBank of Monmouth & Ocean Counties are looking for donations for Thanksgiving. Aside from the normal day-to-day items that you can give, they have given you an easy way to help by going to www.foodbankmoc.org and donating $10.00 online. Your $10.00 donation will enable the FoodBank to purchase a 12 pound turkey to feed a family in need.

Fred Fornicola
908.433.4542
www.PremierePersonalFitness.com

Is It TIme to Change Your Oil?

One of the most important aspects of optimal health and prevention of disease involves the kinds of oils you use in your engine (body). The types of oils or fats your eat plays a major role in your health. The actual chemistry of the fats is complex but I am going to make it simple for you by just saying there are essential fats and ugly fats. In the U.S. we are consuming major amounts of the ugly fats which can contribute to chronic disease. The essential fats are critical to our health and supply the following well documented functions:

*Used in brain cells, nerve endings, neurological development in children, and all cells of the body
*Maintains proper immune function
*Lowers triglycerides and increases beneficial HDL cholesterol
*Helps insulin work more efficiently and maintain proper blood glucose levels
*Makes a class of hormones known as prostaglandins which have an anti-inflammatory effect, lowers blood pressure, relaxes arteries, and prevents abnormal blood clots
*Produces energy form our food and helps transport oxygen through cell membranes where energy for the muscles, heart, and brain are produced
*They are growth enhancing and helps to improve the recovery of muscle fatigue
*Helps to carry toxins and other waste materials out of the body through the skin, intestines, lungs, and kidneys
*Promotes the proper cell division of cells called chromosomes
*In fact essential fats in the form of fish oil supplements are used widely in Europe by Doctors after a heart attack or stroke instead of the blood thinning medications we use in this country (aspirin, plavax, coumadin)

The best sources of these essential fats include wild salmon, mackeral, sardines, trout, herring, and flax oil. Other sources include hemp oil, ground flax seeds, olive oil, soybean oil, canola, soybean, walnuts, dark green veggies, and pumpkin oil. Taking fish oil capsules is one of the best ways to ensure the delivery of large therapeutic amounts of the good essential fats.

The ugly oils have the opposite effects of the above and include the saturated fats such as beef, red meat, organ meats, whole fat dairy products, butter, margerine, cocoa butter, palm kernel oil, fried foods, and hydrogenated or partially hydrogenated oils. Avoid these ugly fats at all costs and change your oil today!

Tom Mantos
(732) 219-9636
www.MetabolicNutrition.Meta-ehealth.com

NEW - Conditioning & Flexibility Classes

Now that I have more open space available (due to my 31st time rearranging this place), I will be offering some additional features here, the first being a conditioning and flexibility class. This class will be specific to improving your cardiovascular conditioning, improving your flexibility and focusing on helping you to reduce body fat levels through our approach. These sessions will be 30 minutes long and will be customized to each persons current fitness level. Your options are as follows:

One-on-One class - $40
2 People - $20/ea
3 People - $15/ea

I will only be taking a max of 3 people per session. If you (or have friends/co-workers that would be interested in doing these classes), please contact me via email or when you are in here and let me know the times/days that would work for you and whether you want to do a one-on-one session or would like to be involved in a group and then I will coordinate the rest.

I look forward to hearing from you,

Fred Fornicola908.433.4542
www.PremierePersonalFitness.com
"Train With A Purpose"

Using Your Body

I love to exercise outdoors at autumn time here in the North East - especially early Sunday mornings. The air is crisp and clean, no one's up and about yet in town and well, it's just invigorating as hell to me. And why not, I'm outside using my body to better my health and fitness.

I'm a HUGE believer in frequent, if not daily activity and also a BIG proponent of using your own bodyweight for exercise. Many "poo-poo" bodyweight activities unfortunately feeling that one cannot build strength and that one "must lift weights" to get stronger - nothing could be further from the truth. Strength is relative to the individual and should reflect their goals.

Exercises that you can do just using your body include various deep knee bends, countless versions of pushups, handstands, pull/chin-ups, plank holds, table makers, bridging, jumping rope, hill sprinting, crab walking, lunging, crunches, wall walks, etc., etc., etc. can seriously give you one helluva workout in a short amount of time that will build strength and cardiovascular endurance. - Fred Fornicola

Workout Matrix

Vary your sets from 1-3 per exercise and keep your repetition range from 12-50 (or higher if you want a real challenge). If you choose to perform 1 set for an exercise, give an all-out effort or a high level of effort. This means don’t just stop at a prescribed number, work until you lose form. If you choose to do multiple sets (2 or 3), make sure your last set is a hard effort – using the same guidelines prescribed as for one-set training. Whatever you’re doing, go for those extra couple uncomfortable reps and make your training purposeful!

You MUST strive to keep your workouts down to 30 minutes or less so move quickly between exercises so your cardiovascular system benefits as well as your strength. Always use controlled speeds of motion and work through a full range of motion when possible to work the muscles fully. Static movements are fine as well but can be implemented as a secondary means of variety and overload.

At each workout you must focus on 5 major movements that are “compound” exercises: 1 for lower body, 2 pushing and 2 pulling movements. You must also include work for the lower back, abs, calves, grip muscles and arms if you like. Aim to complete about 12 total sets for your whole body at each workout.

Choose one exercise from the following categories at each workout. Make sure to mix things up and not duplicate the exercises all the time. There are many variations to exercises and they should be carefully tested to see how they work for you (keeping in mind the guidelines of: is it safe, efficient and effective for me). For instance, if you choose to squat you can do so by using a barbell, dumbbells, sandbag, kettlebell or stones. If you wanted to do rows you could use a barbell, dumbbell, kettlebell or your own bodyweight. Just because one exercise works well for someone else does not mean it will work for you, so experiment and learn.

Pick 1 Compound Leg Movement (exercises that work the legs and hip muscles): Leg Press, Squat or Lunge

Pick 2 Pushing Movements (exercises that generally work the muscles of the shoulders, chest and triceps): Dips, Shoulder Press, Chest Press, Upright Rows, Pushups

Pick 2 Pulling Movements (exercises that are aimed at working the back, biceps and forearm muscles): Pull-ups/Chins, Rows, Pulldowns, Shrugs, Rope Climbing, Stone or Sandbag Lifting

Fill in the rest of your workouts with some type of Curls (machine, dumbbell, sandbag) Calves (seated or standing), Low Back (low back machine or back/hip raise) and Abs

This is just a very condensed cookie-cutter game plan that can be utilized by many people – especially if they have the experience and knowledge of how to apply these tried and true methods.

Fred Fornicola
908.433.4542

What's Your Resting Heart Rate?

An important aspect of health and fitness (and a good indicator of how the old ticker is doing) is to measure your resting heart rate. The best time to check your resting heart rate is when you first wake up and before you even get out of bed. Using your index and middle fingers, find your pulse via your wrist (radial pulse) or neck (carotid pulse). Have a clock or watch available that has a second hand so you can count your pulses and watch the clock. Take your pulse for 20 seconds and multiply that number it by 3 (3x20 seconds = 1 minute). For instance, if you have 22 beats in 20 seconds multiply that by 3 and your resting hear rate would be 66. Take this test for 2 or 3 consecutive days for an accurate reading.

A good pulse rate for Men ages 35-55 are as follows:

Average - 71-76
Above Average 67-71
Good 63-66
Excellent 57-63
Athlete 50-57

A good pulse rate for Women ages 35-55 are as follows:

Average - 73-78
Above Average 69-73
Good 65-69
Excellent 60-65
Athlete 54-60

Note: Keep in mind that beta blockers and other medications may alter your true reading.

Additional considerations are if your resting heart rate is really low, that could be an indication you may have issues with your adrenal system so if you have a low resting HR but feel fatigued, unrested or get lightheaded at times it may be a good idea to see a doctor or qualified nutritionist. For the most part, however, this little test will give a good indication of your current fitness.

Fred Fornicola - Fitness Professional

Welcome Dr. Dominic Riccio

We are proud to announce that Dr. Dominic Riccio has joined the Jersey Shore Health & Wellness Group.

Dr. Riccio has been treating adults, children, and infants in the Ocean Township area for 21 years. Dr. Riccio is a certified Chiropractic Bio-Physics practitioner who specializes in postural correction. He utilizes many techniques in the diagnosis and treatment of spinal and extremity conditions such as headaches, neck and back pain, sciatica, sports injuries, and limb pain. Dr. Riccio received his Doctor of Chiropractic degree (DC) in 1987 from The National College of Chiropractic in Illinois. His office, Shore Chiropractic Center, accepts most insurance and offers payment plans. X-rays and Physiotherapy modalities are on premises.

To contact Dr Riccio, please call 732.531.3636.

Premiere Personal Fitness Overview

Premiere Personal Fitness Video

Put Up or Shut Up

"Once you've done the mental work, there comes a point you have to throw yourself into the action and put your heart on the line. That means not only being brave, but being compassionate towards yourself, your teammates and your opponents." Phil Jackson(American Basketball Coach)

Many people (too many if you ask me) spend way too much time thinking, discussing, planning and organizing their exercise plan and do very little when it comes to their actual execution. "Throwing yourself into the action...." happens when you stop thinking and just "do it". And "being compassionate towards yourself" by listening to what your body needs to improve health is certainly a step in the right direction.

Having others who support your efforts (teammates) and encouraging those (opponents) who may not recognize the benefits of what exercise can offer is really putting your heart on the line.

Fred Fornicola
908.433.4542

What is Homeopathic Medicine?

"What is homepothic medicine" is a frequent question I am often asked and it is one that is difficult to answer in just a few words. Hopefully, what I'm about to explain will clear up some of the questions you may have. First, homeopathy has been a safe, effective system of medicine used by millions of people worldwide for over 200 years. Homeopathic medicines are prepared from natural sources and are used in extremely small amounts. They are recognized as drugs by the U.S. Food and Drug Administration (FDA). They are non-toxic and, when used properly, can be safely used with infants, children, adults, and yes, your pets.
Homoepathy is based on the principle that "like cures like." That is,
if a substance can cause symptoms in a healthy person, then it can stimulate self healing of similar symptoms in a sick person. Suppose a person has hay fever, with watery eyes and a burning nasal discharge, a homeopath might prescribe Allium Cepa (a tiny dose of red onion), especially prepared by a homeopathic pharmacy in accordance with FDA approved guidelines, because onion is known to cause watery eyes and a burning nasal discharge. Suppose a person can't sleep because of agitation or an overactive mind. Instead of giving the conventional sleeping pill, a homeopath might give Coffea Cruda which is a homeopathic preparation of coffee.
This principle of similars was developed into a system of medicine
called homeopathy by the German physician Sameul Hahnerman in the late 1700's, but the concept dates back to the time of Hippocrates. The exact mechanism by which homeopathy works is unknown, but 200 years of clinical experience along with research published in such medical journals as The
Lancet, and The British Medical Journal have confirmed Homeopathy's effectiveness.
Homeopathy treats the whole person - physically, mentally and emotionally and
treats each person individually. For example, a homeopath treating a cold sufferer does not presume that all colds are alike, but instead asks about the person's unique symptoms: Is the person chilly or flushed? Is the nose runny or stuffed up? Did the cold come on after stress, anger, loss of sleep? The homeopath tries to get a complete picture of the person's individual experience of the cold. Then the homeopath chooses a homeopathic medicine that best matches this person's unique set of symptoms.
There are no known or suspected contraindications or drug interactions between homeopathic remedies and conventional medications. Most homeopathic medicines are available over the counter. Consumers can learn to treat simple, self limiting conditions safely at home, but serious conditions should be treated by a professional. Most veterinarians and animal caretakers get great results using homeopathic medicines for animals.

Tom Mantos, N.C. (Clinical Nutritionist)
732-219-9636

Premiere Personal Fitness Webpage Updates

Updates to the Testimonials, Resources and Services pages of the Premiere Personal Fitness website with new pictorial shots of the studio.

A Word About Consistency

Speak with any good fitness professional and they will tell you that above all else, CONSISTENCY is first and foremost in achieving ones goals. You can have the best laid plans, all the right equipment and a "trainer to the stars" and it all means nothing if you don't show up and perform on a consistent basis. You MUST be unfailing in your training, cardiovascular and nutritional programs – or all bets are off. When I train individuals, I can tell right away who is going to make the most progress by virtue of their dedication and those who are going to struggle because they have not yet made that all important committed to themselves to work hard and consistently. Talking about exercising and actually showing up to do it are two entirely different things as you well know and making time, not excuses to exercise is what will improve your health, mind and body. Too often I see individuals starting to make improvements and then get waylaid for a period and they lose their momentum – resulting in frustration, a further lack of enthusiasm and dedication and most importantly, a stand still in achieving their goals.

An application of a quality resistance and cardiovascular training program along with a sound nutritional plan is not a part time approach, it is more of a life change and once one becomes committed to that change, positive results will happen. Exercise and eating right on an occasional or semi-occasional basis will not yield good results – or any at all for that matter.

Attending to your health doesn’t need to be a full time job either. Making time to exercise two to three times per week for 20-30 minutes – if you are truly working hard – will yield fantastic results in muscle gain, fat loss and cardiovascular health, assuming you are utilizing a safe and efficient program. I have clients that train with me two times per week for approximately 20 minutes and have made obvious gains in muscle and fat loss – not to mention an overall improvement in their physical and mental health. Of course, eating well is pretty much an every day thing but once proper habits and food selections are in order, it becomes second nature.

So, don’t make excuses for not exercising. If you have 30-60 minutes a week, you can improve your health, BUT the key is to be consistent in your efforts. The rewards are there for the taking.

Fred Fornicola
"Train With A Purpose"
908.433.4542

Free Seminar

FREE Seminar at NEWBERRY FITNESS
Monday, October 19th at 7:30PM

“Preventing Cardiovascular Disease”

Presented by:

Fitness Professional: Fred Fornicola of
Premiere Personal Fitness
and
Clinical Nutritionist: Tom Mantos of
The Center for Alternative and Preventative Medicine

So what’s the #1 cause of death in the world? That’s right, cardiovascular diseases and Fred and Tom will be discussing the different types and dangers involved, but more importantly, they will be offering proven ways of helping to lower your chances of becoming a statistic of these deadly illnesses.

All are welcome!

Newberry Fitness
614 Cookman Avenue – 2nd floor
Asbury Park, NJ

For more information email fredfornicola@optonline.net

Why Healthy Snacks Are Important for Your Child

Mid-morning and mid-afternoon snacks are likely the best times for your child to snack. Healthy snacks help maintain stable blood glucose (sugar) and insulin levels. Since the brain only uses glucose for fuel it is very important in helping your child’s ability to focus and concentrate in school. Healthy snacks also supply your child with more stable energy and aids in maintaining ideal weight.

Children should avoid eating refined sugars and fat-laden foods that since these “empty calories” do not provide the necessary nutrients a kid needs. Remember, refined sugar and highly processed foods will drop a child’s blood glucose and can hinder performance in the classroom as well as with recreational activities. It also bears mentioning that in some children, a large amount of refined sugar can stimulate a brain chemical called dopamine which can increase their hyperactivity.

Listed below are some healthy snack ideas for your child:

*Almond nut butter on celery, apples or rice cakes
*Raw veggies with hummus or low fat dip
*Brown rice pudding made with rice, almond or soy milk
*Rice cakes with sesame butter
*Baked yam chips with salsa
*Fresh fruit with Health Valley brand cookie
*Stonyfield brand yogurt granola

Remember, the key to keeping your kids healthy and fit is to provide nutritious foods throughout the day; everyday and healthy snacks are an essential part of the process.
Tom Mantos
Clinical Nutritionist

732.219.9636

The Basics

As I've stated in my previous post, the fitness industry has gotten way too trendy, so much so that people are more confused than ever about what to do to improve their level of health and fitness. “Specialized” programs are being developed to encourage people to workout – which is good thing – but these boot-campy, trainer to the stars, shreadmill (yes shreadmill) training protocols are masking what is the essence of what a program should revolve around. Boys and girls, it comes down to the basics:

- utilize exercises that are orthopedically safe for you to perform
- perform the movements in a controlled fashion
- train efficiently – make every minute of your training count
- be consistent
- work hard every time you train

Now, if you want to camouflage your workouts with these crazy names and get caught up in this “flavor of the month” exercise approach, go right ahead, but just make sure the above points are being addressed for your program to be effective.

"Train With A Purpose"

www.premierepersonalfitness.com

Fred Fornicola

Fitness Walk to Raise Food

1ST ANNUAL FITNESS WALK to RAISE FOOD for the CATHEDRAL INTERNATIONAL FOOD PANTRY
of ASBURY PARK

I recently had the pleasure of meeting Deacon Natalie E. Smith who is the point of contact for the Cathedral International Food Pantry located on Grand Avenue in Asbury Park. Natalie gave me an overview of their ongoing efforts and struggles to supply food, clothing and personal items to those in need in the Asbury Park area. Even as an affiliate of the Monmouth/Ocean Food Bank and a local distribution agency, the pantry can still use extra supplies.

To try and help the pantry, Premiere Personal Fitness is organizing a 3 mile fitness walk to be held on the Asbury Park boardwalk on Sunday, October 4th at 10am. The walk will start at the Carousel House and go to the North end and back for two, (yes two) laps. Now, there’s a little catch. We are requesting that you donate at least one food item from the list below to help out the food pantry. Even if you can’t make the walk, donations will be graciously accepted. So here are the details.

Name: Cathedral International 1210 Grand Avenue Asbury Park 908-489-3158

Hours to drop off food: Tuesdays 11am – 2pm and Wednesdays 1 – 5pm at the food pantry or Premiere Personal Fitness Monday and Wednesday 8-12am and food will be accepted on the day of the event

Contact at the Food Pantry: Deacon Natalie E. Smith 732-493-3592 or 908-489-3158

Email contact: Those interested in participating or if you have any questions, email Fred Fornicola at fredfornicola@optonline.net

The list below is for non-perishable items requested by the pantry

Canned: meats, tuna fish, salmon, beans, vegetables, fruit, tomatoes and spaghetti sauces.
Boxed: rice, pasta, stuffing and potatoes
Dry: cereals, oatmeal, grits and beans
Canned and Powdered: fruit juices and bottled water
Condiments: mayonnaise, ketchup, mustard, salad dressings, oil, vinegar
Baking: sugar, flour, salt, pepper, spices
Snacks: cookies, cake mixes, boxed desserts
Toiletries: toilet paper, paper towels, tissues, baby diapers
Personal Items: soaps, deodorants, lotions, shampoos, laundry detergents, adult diapers

If you have any questions regarding any other items, please feel free to contact Natalie.

Thank you for your support,
Fred Fornicola

Beware of Trends

Being "trendy" in the fitness industry is nothing new, it's been going on since the birth of the snake oil salesman and to be honest, (sadly enough) it hasn't changed much. In fact, I'd have to say it's even gotten worse. It seems that something is always "new and improved", there always happens to be a new miracle supplement that has been discovered or some new-fangled exilir has been created to heal you instantly. My God, it's gotten so pathetic that even the pyramid schemers have gotten into the game and are selling product scams like acai berry drinks just to make a buck.

Folks, it's very simple, be wary of trends and guarantees. Anything new is usually something old reinvented and repackaged. False promises lead to broken dreams. Choose to work aong with people who are proven and reputable and who don't bounce back and forth in their beliefs and practices. Progess in your health is made one step at a time. Be consistant and hold on to what is true.

Fred Fornicola
908.433.4542

Safe & Healthy Flu Prevention

It's flu season again and I want to share with you a good general prevention program the whole family can do. Go to the healthfood store and get the flu remedies OSCILLOCOCCINUM and ARSENICUM ALBUM. The remedies comes in vials, but do not follow the directions. Instead put a pellet or two in 8 ounces of water in a regular, plastic water bottle and store it in the refrigerator. Once per week, gently shake the bottle two times and then have everyone in the family take about one tablespoon (or a capfull). Take one hour from coffee and 20 minutes from food. If you are exposed to someone with the flu you can take one dose per day for about a week. If you run out of the remedy, just make another bottle. Depending on the flu epidemic the preventive remedy can be added to this one. I will try to keep you updated during the flu season.

Any questions you can reach me at 732-219-9636.
Tom Mantos

WELCOME

Welcome to the Jersey Shore Health & Wellness Group BLOG spot. We look to bring you information on all aspects of health and fitness to assist you in your quest for optimal health.

Fred Fornicola - Fitness Professional
Tom Mantos - Clinical Nutritionist