Jersey Shore Health & Wellness Group

The "10 in 10" Program

2011-03-01T06:44:00.003-05:00

Fitness Professional, Fred Fornicola and Nutritionist, Tom Mantos are conducting a workshop on how to lose "10 pounds in 10 weeks" (your mileage may vary). Spring is a blink away and it's time to get ready to look good in shorts and a T-shirt.

Fred Fornicola will be discussing and providing a 10 week fat-burning cardiovascular plan for every level of fitness and Tom Mantos has devised a nutritional program geared purely at burning fat and losing weight and will cover all demographics of nutritional needs.

You must sign up for the workshop by notifying Fred or Tom and please feel free to bring a friend - it's always a great idea to have a partner when you are pursuing these types of programs. If you can't make the meeting, that's fine as our information can be made available to you and payment can be arranged.

Date: Thursday, March 10th
Time: 7:30PM
Location: Premiere Personal Fitness - 614 Lake Ave., Asbury Park
Cost: $50.00

Feel free to contact Fred or Tom for more details: Jersey Shore Health & Wellness Group

The Consequences of Stress

2011-02-24T14:29:00.001-05:00

Experts estimate that 80 percent to 90 percent of disease is stress-related. Massage and bodywork is there to combat that frightening number by helping us remember what it means to relax. The physical changes massage brings to your body can have a positive effect in many areas of your life. Besides increasing relaxation and decreasing anxiety, massage lowers your blood pressure, increases circulation, improves recovery from injury, helps you to sleep better and can increase your concentration. It reduces fatigue and gives you more energy to handle stressful situations.

Massage is a perfect elixir for good health, but it can also provide an integration of body and mind. By producing a meditative state or heightened awareness of living in the present moment, massage can provide emotional and spiritual balance, bringing with it true relaxation and peace.
The incredible benefits of massage are doubly powerful if taken in regular "doses." studies have shown we can benefit from massage even in small doses (15 minutes of chair massage or a half-hour table session), research show that receiving bodywork at least once a week is highly beneficial. It's undoubtedly a wonderful thing when your therapist begins unwinding those stress-tightened muscles, and your day's troubles begin to fade away. But to know this "medicine" only gets better with frequency. - Marcos Pichardo

New Spring Program Coming Soon...

2011-02-23T07:06:00.003-05:00

Lose 10 pounds in 10 Weeks!!!!!

An intense cardiovascular and diet program to help you knock off 10 pounds of unwanted bodyweight....more details coming soon!!!!

Call or email for more information:

fredfornicola@gmail.com or 908.433.4542

Our Newest Member

2011-02-08T08:04:00.002-05:00

The Jersey Shore Health and Wellness Group would like to welcome its newest member, Massage Therapist, Marcos Pichardo.

Marcos Pichardo holds an Associates degree in Occupational Studies from The Swedish Institute of Applied Health Sciences in New York and a Certification by The Massage, Bodywork and Somatic Therapy Committee of New Jersey. He has been working for the past year at Premiere Personal Fitness, 614 Lake Avenue in Asbury Park and is now offering massage therapy in Jersey City as well. Marcos focuses on services that help in the process of healing the body and mind, giving each individual a personalized treatment. For more information and free consultation, contact Marcos at 917-882-2557 or MassageByMarcos@live.com

Types of Massage by Marcos

2011-01-26T16:43:00.002-05:00

Here are some of the massages offered by Massage by Marcos.

Swedish Massage: A combination of a number of different strokes for overall body relaxation which also increases the level of oxygen in the blood thereby improving circulation and flexibility. This technique usually is combined with oil or massage lotions to facilitate a better approach for overall body response.

Aromatherapy Massage: This combines the Swedish Massage with a number of oil blends for a more enjoyable massage experience.

Chair Massage: Chair Massages allow you to relax when you only have a few minutes to spare. These sessions are fully clothed and are 15 to 30 minutes in length with the main focus on the back, neck, arms and hands. Make any event fun and relaxing with therapeutic chair massage.

Massage By Marcos

NEW Fat Loss Winter Program

2010-10-12T16:09:00.000-04:00

Fred Fornicola (Fitness Professional)and Tom Mantos (Clinical Nutritionist) will be holding a fat loss contest for anyone interested. The contest is based on percentage of fat loss over a 5 month period. Body fat lost and muscle gained are part of the total equation. In addition, we will cover other aspects associated with this time of year.

For those that may get better benefits from a group setting we have set up 5 separate group meetings. These will be held at Premiere Personal Fitness in Asbury Park. These phases will be as follows:

November-Structuring a Plan
December-Handling the Holidays
January-Dealing with Stress and Setting Goals
February-The Winter Blues
March-Maintaining and Getting Ready for Spring

To make the contest more challenging and rewarding we are charging $100.00 per person. If you bring a friend along and he or she signs up for the program, you will receive a $25.00 rebate and only have to pay $75.00. We are looking for a minimum of 10 contestants to participate and the winner will receive a $100.00 American Express Gift card. Second place will receive a $50.00 gift card.

As an added bonus, Tom will be doing body composition analysis at my office for free once per month. That's $175.00 savings!

All you have to lose at this point is some unwanted fat. The first meeting is scheduled for Monday November 1, 2010 at 7 PM so please let me know as soon as possible if you (and anyone else you can encourage to participate) are interested in the program. You have until October 25th to register.

For more information, contact Fred Fornicola at fredfornicola@gmail.com

The Video Vault

2010-07-23T17:10:00.000-04:00

Jersey Shore Health & Wellness Group Video Vault

2010-07-22T15:37:00.001-04:00

Some people making lifting weights their life - nothing wrong with that. Others strength train as a means to enhance their athletic or recreational performance...and that's good too. While others use strength training to be more functional and a "part" of their overall exercise program...and that's great. But remember,... regardless of your reason for training, it's all about improving your health.

Hydrating

2010-07-16T13:49:00.002-04:00

Here's the first of what we hope to be many more videos to come from Clinical Nutritionist, Tom Mantos and myself. Tom and I joined forces to develop the Jersey Shore Health & Wellness Group and are planning on doing an ongoing series of tips and information on nutrition, exercise and all aspects of health. Here's Tom talking briefly about the need for proper hydration.

Click here => Tom Mantos discusses the benefits of hydration.

What's More Important?

2010-07-06T06:56:00.000-04:00

A question I often get is "what's more important, good nutrition, strength training or doing conditioning work?" and my answer is usually the same, "what's more important to a car; gas, the engine, oil, wheels, the key, etc., etc"...

If you give it some thought, all aspects could be argued in favor of or against, especially when the individual is keen on one particular area, but the truth of the matter is, I don't feel that you can, nor do you need to separate and distinguish one over the other. Like the car, they all work in unison to support each others functions and in doing so, enable you to have a healthier more functional lifestyle. - Fred Fornicola 908.433.4542

Short or Long?

2010-06-22T07:03:00.001-04:00

More & more research is showing how high level, interval type training (and that refers to any type of high level/high intensity work) will develop the same if not better results as low or moderate level endurance effort. Basically, you can get done in 10-15 minutes what 45 minutes or more can do if you're willing to work hard.....and without the related overuse injuries that accompany such activity.

SAFE - EFFICIENT - EFFECTIVE.......Premiere Personal Fitness

The Number One Reason

2010-06-09T09:58:00.001-04:00

The number one reason to engage in a safe, efficient and effective strength training program? To help reduce the risk of injury! Whether you are an elite athlete, desk jockey or an elderly person....everyone is vulnerable to injury.

Steve Speaks

2010-05-27T05:57:00.001-04:00

Fat Loss Contest Results

2010-05-26T10:26:00.001-04:00

From February 1st to April 30th, 2010, The Jersey Shore Health and Wellness Group ran its first “Fat Loss Contest”. As the title implies, this contest was geared toward losing fat, not just bodyweight, which required the participants to not only tailor their eating habits but to also engage in a strength training program so as not to lose muscle tissue.

First, the contestants met with our Clinical Nutritionist, Tom Mantos. Tom handled the nutritional/diet portion of the program and placed the contestants on a modified Mediterranean, low glycemic diet. He measured body weight and composition by using bioelectrical impedance and structured a custom vitamin/mineral supplementation program based on each individual’s specific health profile.

Fred Fornicola was the Fitness Professional who administered the physical training for the individuals. The contestants exercise program was based primarily on high intensity strength training done one to two times per week for 30 minutes or less. Very little if any additional cardiovascular exercise was done throughout the program other than what was gleaned from the high intensity strength training sessions.

The results that were encountered were amazing. As a group of 8 (with a median age of 43), the total pounds in body fat that was lost was 137.9 pounds (an average of 17.24 lbs. of fat per person). There was also an increase in muscle tissue that totaled 8.1 pounds (an average of 1 lb. per person). Our winner (a 55 year old male), lost 25.8 pounds of fat and gained 2.4 pounds of lean muscle tissue!

Congratulations to all 8 contestants for doing so well.

Testimonials

2010-05-14T06:48:00.002-04:00

Jersey Shore Health & Wellness Group - Promoters of “Self-Care”

With its mission to “elevate the well-being of humanity by strengthening the body, mind and spirit – one person at a time”, I am proud to say that I am a living testament to this mission.

Fred Fornicola of Premiere Personal Fitness and Tom Mantos of The Center for Alternative and Preventive Medicine have supported my personal mission of placing “self-care” at the tip-top of my priority ladder.

As an energetic New Yorker throughout my 20s, 30s and 40s, I experienced high levels of physical fitness and good health. When I became a homeowner in Asbury Park at age 50, all of my energy and focus became about the “darn house” and “care-giving of family at home and on the workplace” resulting in my “self-care” taking a back seat. I was stuck and in a pickle. Diabetes flared up and my ability to maintain a healthy relationship with exercise and food became a constant struggle.

Good fortune arrived with the powerful team that helped me return “self-care” to the tip-top of my priority ladder. The first on my team was the lovely Carol Veizer, founder and Director of the New Jersey Center for Healing Arts, with whom I receive outstanding supportive counseling.

Then came the dynamic duo of Fred Fornicola and Tom Mantos of the Jersey Shore Health & Wellness Group! Initially, I was resistant and distrustful of advice from a nutritionist and guidance from a personal trainer. In my mind, I felt that these guys could not understand the complexity of me, thus I was combative and stubborn. Yet, I continued to show up week after week.

I could not have been more wrong. Both Fred and Tom are gifted practitioners who have demonstrated the ability to fully understand the complexities of their clients and have crafted exercise and nutrition regimes tailored to fit me and only me. The combination of Fred’s varied, interesting and fun workouts alongside the simple and easy to grasp Mediterranean diet, supplements and bi-monthly support from Tom, I was on the road to elevate my well-being.

12 weeks into my journey with Fred and Tom, I have lost 25lbs and 8.4% of body fat alongside gaining 2.4lbs of muscle. My diabetes and lipid profiles have dramatically improved. I workout once per week with Fred and once or twice per week solo. Fred has taught me how to maximize the greatest benefit in the shortest amount of time. Tom has introduced a world of delicious smart foods to my life - whole foods – sensible quantities – whole grains, fish, chicken, meat, nuts, olives, greens, veggies, Greek yogurt and fruits. If it wasn’t on the planet 100 years ago, then I will do my best to not consume it. And let’s be real here, my tailored food plan includes time for an occasional single meal departure from this healthy, lean eating lifestyle to enjoy a rich indulgence.

My “self-care” journey continues each and every day and I am thrilled to have rekindled a kind and loving friendship with that very special guy – “me”.

Thank you Fred and Tom for supporting my tip-top priority - “self-care”. If you are not there for yourself, how can you be there for others? - Steve Albert

Not Just Another Winter

This past winter began for me as any other winter, cold and depressing. One day came an email out of the blue; Fred and Tom were challenging their clients to a fat loss contest.

Structured differently than any old weight loss contest, this one measured percentage of fat lost and muscle gained, in addition to overall weight lost. I began to focus on calorie burn in my workouts with Fred and learned a lot about various types of training and intensity. Each time I weighed in with Tom, he impressed on me the need to continue to eat throughout the contest and gave me loads of tips on healthy eating for my outrageously busy lifestyle. My tax season kicked in and the stress started to mount, but Fred's intermittent support emails and my structured appointments for training and nutrition were just the ticket for my success.

My results? This winter I actually lost weight instead of gaining (which is usually not the norm for me), and by the end of the contest I had reached my final weight goal of 120 after 3 years of consistent effort on my part and excellent coaching on the part of Fred and Tom.

Thanks guys, I could not have done it without you!! - Susannah

Dumbbell Training

2010-05-02T05:36:00.003-04:00

"Dumbbell Training for Strength and Fitness" was voted one of the Top Ten Weight Training and Bodybuilding books.

An Unstable Practice

2010-04-20T05:25:00.000-04:00

Standing on a wobbly object - especially while lifting weights - does not build stability, in fact, it impairs it. Why? Because you are promoting unsafe stressors on the tendons, ligaments and joints of the ankles, knees, hips and lower back. So get on the ball by getting off the ball.
- Fred Fornicola

Natural Interval Training

2010-04-06T06:10:00.001-04:00

Sunday’s I usually darn my weight vest and take my dog, Angel, for a walk at one of the local parks by my home. I use a vest primarily because I gain no real value of just meandering along on a walk and prefer a little more of a stimulating challenge. It’s also a great reminder to me of how it felt when I was lugging around all that extra weight years ago….but that’s another story for another time.

At this time of year (winter) and because Angel and I go out so very early morning, there are very few people in the park and therefore, I let her off the leash to romp around as I walk the park. If it snows (which we’ve had a ton of this year), we’ll trudge through the accumulation and encounter one helluva an adventure. As we take in the fresh air and sunrise, I watch her innate behavior as she sniffs this and that, pees here and there, sprints to here next spot and just has a good ‘ole time being outside and moving around. Interesting are her instinctive movement patterns that enable her to do our 3+ miles without her ever really getting tired as she is now pushing 9 years of age. Because of her intermittent bouts of sniffing, peeing, walking and sprinting so naturally, she has a built-in capacity to handle this workload as she would otherwise not as proof of when my wife takes her for a two mile run and she’s “dog tired”. However, when we’re done, she comes into the house and heads right outside the back door to play around some more. It’s apparent that she recovers well from her exercise as she isn’t panting when we’re done and she is able to be relaxed and breathing normally as soon as she lay’s down. In addition to her ability to have this recovery ability, this exercise pattern is a lot less stressful on her joints, pads and of course, her heart.

Now don’t confuse increased heart rate as not being stressful, I’m referring to a good stress that strengthens the heart and not a pattern that add strain to the heart in an ineffective way. It seems apparent, then, that this stop-and-go pattern (from the research I’ve read) offers a greater value to strengthening the heart rather than adding unproductive stress to it. Those who partake in some type of high level effort, high intensity training are already reaping the benefits of this exercise pattern, those who are not may want to consider some form of interval training to enhance their cardiovascular and muscular systems to improve their heart, lungs and musculature. Hmm, I guess you could say that maybe an old dog can teach us new tricks.

Fred Fornicola

Fitness Professional

http://www.premierepersonalfitness.com/

Guidance

2010-04-03T10:30:00.001-04:00

Possibilities are endless when you have the correct guidance and application - if you aren't making progress in your strength, health or fat loss - maybe it's time for you to seize the moment and call us for a free consultation to discuss your goals.

Fred Fornicola
Tom Mantos

JERSEY SHORE HEALTH & WELLNESS GROUP

Reduce Stress With Exercise

2010-03-31T13:12:00.001-04:00

Times are tough right now. Economy is hurting, government is throwing us some curves and people are feeling the pressure....no one is impervious to it. The key to a lot of this is how we handle it, trying to keep things in perspective. With all of this surrounding us one of the best things we can do is not give up on ourselves and more now than ever is when we need to take care of our health. Don't short change yourself by sitting on your butt, get up and relieve some stress...invest in yourself.

Reduce Stress With Exercise

Why?

2010-03-30T10:29:00.001-04:00

Are you following a set of rules simply because "they say" or mimick what "they do" because you saw, read or listened to someone? Ask "why", understand "why", and most importantly, make sure the guidance you are receiving is from a source that truly understands "why". Make sure your information is from someone who has experience and isn't just regurgitating information without knowing "why" themselves.

Premiere Personal FItness Training Programs

2010-03-24T06:57:00.000-04:00

Listed below are the available programs at Premiere Personal Fitness. These programs will enable you to train within your own personal capacity to increase your strength, improve your cardiovascular system and lose body fat. Please click on each program for more detailed information and feel free to contact me with any questions or concerns at 908.433.4542.
- Fred Fornicola, Fitness Professional

Premiere Personal Fitness - The "Essential" Training Program

Premiere Personal Fitness - The "High Performance" Training Program

Premiere Personal Fitness - The "Elite Lite" Training Program

Premiere Personal Fitness - The "Elite" Training Program

Be One of the Elite

2010-03-18T10:13:00.003-04:00

Took in the second of my two strength workouts for the week this morning. Started off with a couple organic dates about an hour before I trained and 8 ounces of water. I performed 1 compound "pulling" exercise (one movement that works the back, biceps and forearm muscles), 1 compound "pressing" movement (one exercise that works the chest, shoulders and triceps) and 1 compound lower body exercise (the area of the hips and thighs). The muscles of the calves, lower back, upper back and abdominals are thoroughly worked as ell with these particular movements and in the way that they are performed. My total workout time was under 10 minutes. This workout and similar one's are part of the "Elite" programs offered at Premiere Personal Fitness. Call or email for more information.Fred Fornicola 908.433.4542

The Core

2010-03-15T18:24:00.002-04:00

My interpetation of the "core" differs greatly from conventional thought. The core, for me, consists of the entire body from top to bottom, left to right and front to back. There aren't many activities - recreational, athletic or functional - that don't include the whole body to some degree so why just make one area a priority.

Our New Website

2010-03-15T16:59:00.001-04:00

Please take time to visit our new website for detailed information on Fred Fornicola and Tom Mantos, plus sign up for newsletters and health tips from Fred and Tom.

JERSEY SHORE HEALTH & WELLNESS GROUP WEBSITE

GIve Up Some TV Time

2010-03-12T10:04:00.001-05:00

According to Nielsen Media Research, the average person watches four hours, 35 minutes of television each day (275 minutes). To me, those numbers seem excessive, but I’m sure most people catch at least 60 minutes each day (and more on the weekends). If an individual were to give up 60 minutes a week (and I’m allowing for some drive time here as well) of their TV time and engage in a properly planned exercise program, they could achieve significant strength and cardiovascular benefits – as well as an all-important better shaped body.

Figure 8's with Kettlebell

2010-03-04T05:47:00.002-05:00

A great way to train the lower body, abdominals and cardiovascular system.

"Natural Approaches to Preventing Cancer"

2010-03-02T18:26:00.000-05:00

I will be doing a seminar at Brookdale Community College on "Natural Approaches to Preventing Cancer" on Friday March 12 from 11:30-1:30. I will be covering lifetyle strategies you can start now that will reduce your risk factors to cancer. Please call 732-224-2395 to register. Hope to see you then. - Tom Mantos

Coming Soon....

2010-02-26T05:32:00.002-05:00

The official Jersey Shore Health and Wellness Group website is nearing completion and will provide you with more detailed information on what we offer.

Why We Need To Supplement Our Diet (PART 3)

2010-02-24T09:01:00.002-05:00

The following are the 3 basic nutritional support modalities which include the following:

1. Prophylactic nutrition: This is using supplements in the prevention of health related problems along with dietary and lifestyle modifications. Prevention of disease is the real key to living a longer and better quality life.

2. Therapeutic nutrition: This is related to specific nutritional health problems or diseased states. By temporarily increasing the intake of specific nutrients we help to compensate for our bodies increased needs caused by trauma, disease, surgery, stress etc. In this way we supply the body with critical co-factors to stimulate the bodies healing mechanisms.

3. Accesory nutrients: These are the nutrients that our body already makes. In some people they become a conditionally essential nutrient when the body does not make enough to meet its demands as in a diseased state. In this manner they must be supplied to the body in higher dosages by supplementation. Some accesory nutrients include carnitine, inositol, co-enzyme Q10, lecithin, glutathione, glutamine, amino acids ,and many others.

Balanced intake: The most important rule in taking supplements is to use the proper balance of all the nutrients. The ratio of one nutrient to another is critical in maintaining a balanced intake and support of cellular function. The presence or absence of a nutrient may effect the availability, absorption, metabolism, or dietary needs for others. The form of the vitamin may also be importasnt, because some binding (chelating) agents help to absorb the nutrient and deliver it more efficiently. The cheap one a days advertised as the best multiple out there are the worst. You can not fit everything you need into a one a day vitamin. If you have health problems it is best to seek the advice of a healthcare professional trained in nutritional medicine.

Well folks this concludes my 3 part series on supplements. If you have any questions or comments please give me a call.

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

Static Contraction Machine

2010-02-22T18:44:00.001-05:00

There's a new toy at Premiere Personal Fitness (courtesy of my buddy Joel). This machine allows you to perform static contractions (isometrically provide force) and gives a digital read out of your performance. Static contraction training will allow you to perform movements that you may not have otherwise been able to do due to orthopedic restrictions (joint problems, injuries, lack of flexibility).

Magnesium

2010-02-22T11:52:00.000-05:00

Calcium

2010-02-18T06:02:00.000-05:00

Some great information on CALCIUM you should read.

Premiere Personal Fitness

2010-02-17T07:23:00.001-05:00

PREMIERE PERSONAL FITNESS offers

*One-on-One Personalized Training in a Private Environment
*Group Conditioning Classes
*An Opportunity to Get Stronger, Leaner and Fit in 30 Minutes, Two Times per Week
*No Contracts, No Obligations - Just a Personal Commitment to Succeed

For a FREE Consultation, call Fred Fornicola at 908.433.4542 or email at fredfornicola@optonline.net.

Why We Need to Supplement Our Diet - Part 2

2010-02-09T13:52:00.000-05:00

In part one I covered nutritional related diseases. In part 2 I will be focusing on factors that increase our need for supplementation. These include the following:

1. Biochemical individuality: Each person has a unique physiology, which sets us apart from anyone else in the world. A person's nutritional requirements can vary widely based on his particular makeup. We all vary in our ability to digest food, absorb nutrients into the body, transport nutrients into the cells and tissues, and excrete waste products. Due to inborn errors in metabolism, some people may require 100-1000X the RDI (Recommended Daily Intake) for optimal functioning. These inborn errors in metabolism are being documented more and more frequently.

2. Environmental factors: Our bodies become burdened and depleted by increased contamination of the food, land, and water. These chemicals (xenobiotics) can diorectly induce a disease state in the body and of course increase the demand of specific nutrients for optimal function.

3. Well balanced diet myth: A recent USDA survey involving 21,500 people over 3 days showed that not a single person consumed even the meager RDI (Recommended Daily Intake) of the ten nutrients studied.

4. Soil depletion: In farming, we replace the fertilizers and nitrogen compounds, which the plants need to grow. The essential nutrients of the soil are not replaced, leading to soil depletion. Couple this with the use of pesticides.

5. Food processing: The processing of foods has led to signifcant reduction in the essential nutrients, anti-oxidants, and fibers of the food.

6. Food cosmetic treatment: Consumers today must also cope with a broad array of colorings, waxes, and disenfectants whose long term effects only time will tell. We do know this that people react negativelyto colorings and dyes in the food. Many children with behavior disorders react to these agents, which is verified by doing IgG sensitivity testing and improvements in behupon avoiding the agents.

7. Trauma/stressors: conditions such as disease, impaired liver detoxification, physical, and emotional stress, alcohol, medications, electromagnetic fields are all documented to riob and deplete our bodies of essential nutrients.

8. Lifestyle choices: Each person's lifestyle also directly effects their needs for specific nutrients. Considerations include exercise, food and beverage choices, refined carbohydrate intake, food additive consumption, chemical adulteration of the water, alcohol use, drug use, air and water quality, and bioenergenics patterns.

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

You Have To Earn It First

2010-02-07T09:42:00.000-05:00

If you’re just starting a dieting regimen, you need to stick to your plan for at least 30 days before taking any liberties – i.e. grabbing a cookie here or a piece of candy there. Keep the following analogy in mind next time you want to cheat on your diet: Let’s say you start a new job and after your first week you walk into your boss’s office at 3PM and tell him you’re cutting out early to get a jump on the weekend. How do you think that’s going to fly? You haven’t earned that reward yet – just like you haven’t earned the reward of cheating on your diet yet if you haven’t put the time in. Now let’s consider a week’s vacation from work. You definitely have to put in your time to be able to request time and take off from work – same holds true for a real “cheat meal” if you are newly into your new eating plan. The point is simple; be diligent in your quest to stick with your program, resist temptation and develop solid habits and then feel free to reward yourself every now and again as you should in every day life. – Fred Fornicola

Why We Need to Supplement Our Diet - Part 1

2010-01-27T20:16:00.001-05:00

The human body manufactures about 100,000 different chemicals. There are about 90 essential nutrients that the body does not make and must be consumed. Under certain conditions such as disease states the non-essential nutrients may become essential. These essential nutrients supply the body with enzymes and co-factors which run most of our biochemical pathways in the body. These nutrients include vitamin, minerals, essential fatty acids, amino acids, and specific plant compounds. The following contribute to nutritionally related diseases:

*Nutritional Deficiencies:
Deficiency disease states result from not consuming enough of a specific nutrient to prevent a nutrient dependent disease. This would include "scurvy" from a vitamin C deficiency, "beri beri" lack of thiamine (B1), and protein/calorie malnutrition as seen in starvation we see in third world countries called "kwashiorkor".

*Undernutrition/Overconsumption:
This results in diseases not only from nutritional deficiencies, but also the opverconsumption of too much saturated fat, sugar, alcohol, and white refined products. These disorders can manifest themselves as heart disease, diabetes, obesity, cancer, hypertension, osteoporosis, arthrtitis, etc.

*Genotrophic Disease:
This refers to poor nutrition which does not meet the unique demands of our genes resulting in poor function and disease. The way our genes express themselves in health or disease is mostly influenced by our environment (lifestyle, diet, exercise, stress) according to The Human Genome Project. Research is showing that genes can be turned on and off like a switch depending on what we do to them. We are all biochemically unique and require different levels of nutirents for optimal functioning. This new field of nutrition is called Nutrigenomics which is the study of the interaction of diet and genes.

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

Runners Should Watch the Weather

2010-01-27T05:02:00.002-05:00

NEW YORK (Reuters Health) - People who regularly run should watch the weather and know how to prevent weather-related injury, say sports doctors.

The American College of Sports Medicine (ACSM) now recommends that before heading outside, runners should check the temperature to prevent heat exhaustion, heatstroke, hypothermia (core body temperature below 97 degrees Fahrenheit), and frostbite during running.

The group's newest revised Position Stand, "Heat and Cold Illnesses During Long-Distance Running" appears in the journal Medicine and Science in Sports and Exercise. The statement is meant for medical directors and race officials of distance running events involving elite athletes, and for outdoor events involving recreational joggers. But its recommendations also apply to competitive cyclists, soccer players, and triathletes.

Noting that "the health status of participants varies from day to day," the statement cautions that "compliance with these recommendations will not guarantee protection from environmentally induced illnesses."

The report points out that dehydration is common among participants in prolonged endurance events in both hot and cold weather conditions. It encourages runners to replace fluids lost through sweat by consuming 5 to 10 ounces of fluid every 15 minutes.

It notes that on extremely hot days, on average between 3% and 10% of participants need treatment for heat-related illnesses, such as heat exhaustion (fatigue, sometimes collapse, caused by overexposure to heat), and heatstroke (a life-threatening disorder caused by a breakdown of the body's heat-regulating mechanisms).

To avoid heat exhaustion and heat stroke, the ACSM says runners should be adequately fed; drink fluids before, during, and after exercise; and should get themselves used to running in hot climates by training over several days, gradually increasing exercise intensity in the heat. Runners should not exercise if they have an on-going illness, respiratory infection (cold or flu), diarrhea, vomiting, or fever.

As to hypothermia, recommendations include wearing several layers of light, loose clothing that insulates the skin with trapped air. Areas of the body that lose large amounts of heat3head, neck, legs, and hands—should be covered.

Frostbite occurs when fluids in the skin crystallize after exposure to subfreezing temperatures. It can occur within seconds of exposure, says the report, depending on wind speed, air temperature, and body insulation. The ACSM statement says runners can avoid frostbite and hypothermia in cold windy conditions by dressing adequately and protecting themselves against wet skin and clothing.

"Running is enjoyed by more than 20 million people of all ages and fitness levels. By following the recommendations outlined above, runners can help ensure they cross the finish line, rather than be carried over it," says the ACSM.

What is Hypertension?

2010-01-20T11:07:00.000-05:00

Hypertension is a condition characterized by high blood pressure. According to the National Institutes of Health, high blood pressure generally includes:
1.) Systolic blood pressure that is consistenly higher than 140. Systolic blood pressure is the "top" number of a blood pressure measurement, which represents the pressure generated when the heart beats.
2.) Diastolic blood pressure that is consistenly higher than 90. Diastolic blood pressure is the "bottom" number of your blood pressure measurement, which represents the pressure in the vessels when the heart is at rest.
Hypertension affects approximately 50 million Americans, or one in four adults. Unless severe, hypertension is generally not accompanied by any symptoms. However, it is a serious condition that can greatly increase one's risk of having a heart attack or stroke. The following risk factors are associated with hypertension:
Genetic predisposition or family history of hypertension
African-American descent
Excessive alcohol consumption
Excessive sodium intake
Sedentary lifestyle
Obesity
Depression
Anxiety

Lifestyle adjustments and other functional medicine approaches have been shown to prevent and reduce the risk factors of hypertension. These include - but are not limited to - maintaining a healthy body composition (muscle-to-fat ratio), reducing salt intake, exercising regularly, limiting alcohol consumption, and eating a diet rich in fruits and vegetables. - courtesy of Metagenics

Boosting Your Immune System With Tea

2010-01-13T10:40:00.002-05:00

Research has shown for years that drinking tea has many health benefits. Most people are aware that teas – specifically those that are green, oolong, white and black – supply antioxidants to the body, but what antioxidants are we referring to? Well, for the most part, these previously mentioned teas contain flavonoids (a class of water-soluble plant pigments), and they contain one in particular called catechins. So now you’re probably thinking, “what the heck is a catechin?” Well, catechins are one of the most powerful in the polyphenol family. Tea contains four main catechin substances, one of which is about 25-100 times more potent than vitamins C and E. In fact, research has stated that one cup of green tea provides 10-40 mg of polyphenols and has antioxidant effects greater than a serving of broccoli, spinach, carrots, or strawberries. The high antioxidant activity of these teas makes it beneficial for protecting the body from oxidative damage due to free radicals which helps the body ward off dis-ease (heart disease, cancers, inflammation, etc.).

Another consideration is quality. It is quite possible for store bought tea to be good. If a customer chooses loose leaf over tea bags, they greatly improve their chances of getting quality. Tea bags are generally bad because the quality of the tea in the bag is generally poor - having a significant impact on taste (flat, bitter). Shelf life is another matter of importance. If kept properly, tea leaves can be kept fresh for a long time - but quality does diminish - how long has that tea been sitting on the shelf? That's why I will use places likeAsbury Park Roastery who works with tea suppliers who are passionate about what they do - in turn, they are able to provide fine quality loose leaf organic teas to their customers. They handle and store the tea properly to maintain that quality and they also know how long it has been sitting on the shelf. Equally important is they are available to assist and guide - can't buy that at the store. Oh, and one more thing, organic is more significant when it comes to tea versus coffee. The image of someone spraying pesticide on a leaf, then saying, 'here, go put this in hot water for a few minutes and drink it.'

Here is a quick description of the four teas mentioned here in the article:

White Tea - buds are plucked before they are open, allowed to wither, then they are dried
Green Tea (unfermented) - leaves are dried, and then heat-treated to stop fermentation
Oolong Tea (semi-fermented) - leaves are wilted, then allowed to go through brief period of fermentation
Black Tea (fermented) - leaves are withered, rolled, fermented and then dried

Where Does Fat Go When You Lose It?

2010-01-11T05:05:00.001-05:00

The first thing to remember is that muscle and fat are two different substances, such that one can not be converted into the other. You need to lose fat and build the muscle. Fat is stored in fat cells (adipocytes) which are located all over the body. Depending on factors such as hormones, genetics, and blood sugar regulation you may have more fat cells in certain areas of the body. You have two different body types when it comes to fat cell location upper body heavy (apple shape)and lower body heavy (pear shape). You are born with a certain number of fat cells which you are stuck with. Having said that there are special occasions when these fat cells can multiply. This can happen first in the womb if mom gains way too much weight, you are overfed as a kid in the growing years, pregnancy, and in extreme obesity. So when we lose or gain fat we do not change the number of fat cells only there size. So the fat cells can increase or shrink like a sponge, but the number remains the same.
Lets take a journey and follow the fat to see where it goes when we lose it. The body primarily uses fat for fuel during our normal physical activities or during prolonged aerobic type activities. When the body needs fatty acids for fuel it is transported out of the fat cell and makes its first stop at the liver. The liver has to breakdown these long chain fatty acids (beta-oxidation) into short little 2 carbon fatty acids (Acetyl-CoA) so it can be easily used as fuel. The next step in our journey transports these short little fatty acids (Acetyl-CoA) to the area of the cell that uses these fats for energy or fuel. The part of the cell that does this is the mitochondria which is the powerhouse of the cell. The mitochondria produces all our energy needs for the muscles to work, brain and heart to function. We can increase the number of mitchondria by increasing muscle mass and aerobic capacity. Now we have more engines to burn more fat for fuel. Once the little fatty acid is transported into the mitochondria it goes into a system called the Kreb Cycle which burns up the fatty acids (oxidation) and produces energy. That's where the fat goes.

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

Gluten Free Strawberry Muffins

2010-01-08T05:16:00.000-05:00

Here's a very easy to make gluten free recipe that makes 12 nutritionally dense and tasty muffins.

Pre-heat oven to 350 degrees

In a large bowl, mix the following dry ingredients:

1 1/2 cups of Arrow Mills gluten free pancake mix
1/2 cup of brown rice flour
1/2 cup organic ground flax seed
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
2/3 cup raw sugar

After mixing well, add:

1 container (6 ounces) of Chobani strawberry yogurt
2 tablespoons of Smart Balance Butter
4 ounces of soy, almond or coconut milk
10-12 defrosted frozen strawberries (microwave for 2:30 minutes before adding to mixture)

Blend all ingredients in the large bowl until mixed well.

Spray a muffin tin with oil and fill 12 cups with the mixture and bake for 20 minutes. Let cool on a rack and enjoy.

Note: If you prefer, blueberries can be substituted for the strawberries both in the yogurt and fruit.

Grab one or two of these and add a yogurt and you have a great start to your day or a mid-day snack.

Fred Fornicola

Fast Food for Your Health

2010-01-05T08:37:00.001-05:00

I bet you if I titled this article “Fast Food Kills” you probably wouldn’t have even attempted to look at it, but all you fast food junkies are here to see if in some small way I was going to justify eating at Mickey D’s, right? Well……………………..NO!

Let’s take a look at an average American meal at a fast food establishment such as McDonald’s (I just can’t call a place that serves what they serve a “restaurant”). A meal consisting of 1 Big Mac, 1 order of regular fries and a vanilla triple thick shake to wash it down. According to our food pyramid, it sounds like we have the makings of a solid meal here, right? We’ve got our meat from the burger, our dairy from the shake, bread & potatoes come from our bun and fries and some vegetables from the lettuce (which is ice berg and provides 0 nutritional value) and tomato.

Now, let’s evaluate what this meal entails as far as calories and the macronutrient breakdown. Not adding in any additional condiments like ketchup to dip the fries and extra “fixings” that may be added, this meal consists of the following:

Big Mac: 33 grams of fat, 47 grams of carbohydrates and 24 grams of protein = 580 kcals

Small Order of Fries: 10 grams of fat, 26 grams of carbs and 3 grams of protein = 209kcals

vanilla Triple Thick Shake: 12 grams of fat, 76 grams of carbs and 11 grams of protein = 430 kclas.

Total for this meal: 55g of fat / 140g of carbohydrates (mainly simple) / 38g of protein, totaling a whopping 1,219 calories!!!!

If you are one who frequents Mickey D’s or their equivalent, hopefully you are sitting back in your seat and thinking WOW! Do I eat that many calories at one time? Do I consume that much fat (which by the way totaled over 20 grams of saturated fat)? Do I eat that many useless carbohydrates at one time?

What most people fail to realize is that not only are they consuming way too many calories, but that most of what they eat provides very little in the way of any nutritional value. I learned a long time ago that eating healthy means more than just “not eating junk”. Your body needs to consume nutrient dense foods daily to assist in fighting diseases such as type II Diabetes, heart disease (the #1 killer in America), stroke, cancer, etc. By ignoring these facts and having the opinion that “it won’t happen to me” increases the possibilities of acquiring a disease due to poor eating habits and lack of exercise. Considering the likelihood that this would never happen to you has made these diseases intangible in your mind, merely a “scare tactic” to encourage you to eat for your health. Hey, we all where the big “S” (referring to Superman) on our chest at times and think that we are indestructible to some degree, but the reality of it all is that we are not and as soon as you realize that proper eating and exercise will benefit your overall health you will be better off.

Don’t keep trying to out run the bullet, it very well may catch you one day………

Fred Fornicola

What is Functional Medicine?

2010-01-03T06:40:00.002-05:00

The term “functional medicine” was coined in 1993 to describe the medicine of the future.1 In fact, today, many complementary and alternative medicine, or CAM, practitioners use a functional medicine approach that includes the following:

1. Patient uniqueness: Each individual is unique. This uniqueness encompasses voluntary activities, such as decision-making, personality development, and emotional response, and involuntary activities like metabolism of nutrients, cellular processing of information, and communication among the body’s organ systems. Functional medicine professionals realize that all individuals have unique metabolic patterns that affect their health needs and thus, the concept of individuality is central to every aspect of functional medicine, from clinical assessment and diagnosis to the broad spectrum of treatment modalities.

Patient-centered approach: Functional medicine practitioners use a patient-centered approach to support wellness. This means that in addition to considering the overall health of the patient, functional medicine practitioners consider the beliefs, attitudes, and motivations, as well as the physical, mental, and emotional aspects, of the patient.

Preventive care: Optimal health is not just the absence of disease. Even the most minor symptoms can foreshadow more serious conditions later in life. This often happens via the “snowball effect,” in which a “minor” imbalance within the body produces a cascade of biological triggers that can eventually lead to poor health and chronic illness. For this reason, functional medicine focuses on the prevention, instead of just the treatment of, even the most minor imbalances.2

Through changes in lifestyle, environment, and nutrition, functional medicine professionals rely on their knowledge of key physiological, genetic, and biochemical processes for establishing an innovative form of total patient wellness amidst the diversity of interests in health care today.1

References
The Institute for Functional Medicine. (n.d.). Retrieved March 25, 2002, from http://www.fxmed.com/aboutus/about-frame.html
GSDL Functional Medicine. (n.d.). Retrieved March 25, 2002, from http://www.gsdl.com/gsdl/functional_med.html

Information courtesy of Metagenics

Post-Workout Recovery

2009-12-29T14:46:00.000-05:00

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

2009-12-29T08:10:00.000-05:00

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"

2009-12-23T14:27:00.002-05:00

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

2009-12-22T08:06:00.000-05:00

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

2009-12-18T08:03:00.000-05:00

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

2009-12-16T14:22:00.004-05:00

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

2009-12-16T06:20:00.000-05:00

The Five Components of Health and Fitness - An Introduction

2009-12-11T07:59:00.001-05:00

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

2009-12-07T05:46:00.002-05:00

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

2009-12-03T08:48:00.002-05:00

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

2009-12-01T05:38:00.002-05:00

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

2009-11-27T09:04:00.000-05:00

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?

2009-11-24T05:47:00.001-05:00

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

2009-11-22T06:09:00.000-05:00

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

2009-11-16T06:13:00.002-05:00

"Top 50 Healthy Living Blogs of 2009"

2009-11-11T12:52:00.002-05:00

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

Endura to Re-Charge Your Battery

2009-11-10T08:50:00.009-05:00

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

2009-11-05T06:00:00.001-05:00

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

2009-11-02T10:33:00.000-05:00

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?

2009-10-28T04:47:00.003-04:00

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

2009-10-27T18:13:00.002-04:00

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

2009-10-27T09:04:00.000-04:00

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

2009-10-26T13:59:00.000-04:00

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?

2009-10-23T12:08:00.002-04:00

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

2009-10-20T09:59:00.002-04:00

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

2009-10-18T09:30:00.000-04:00

Premiere Personal Fitness Video

Put Up or Shut Up

2009-10-14T10:36:00.000-04:00

"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?

2009-10-12T08:51:00.004-04:00

"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

2009-10-09T05:55:00.000-04:00

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

2009-10-08T07:00:00.001-04:00

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

2009-10-05T06:32:00.002-04:00

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

2009-10-01T10:41:00.002-04:00

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

2009-09-28T09:18:00.001-04:00

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

2009-09-25T17:43:00.000-04:00

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

2009-09-25T05:37:00.002-04:00

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

2009-09-23T15:14:00.006-04:00

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

2009-09-23T15:00:00.002-04:00

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