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