The "10 in 10" Program

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

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...

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

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

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

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

Jersey Shore Health & Wellness Group Video Vault

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

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?

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?

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

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

Fat Loss Contest Results

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

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

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

An Unstable Practice

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

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

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

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