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