Something new...

It's the holiday season and time to celebrate and reflect upon what we've accomplished in 2011. When you take the time to think about what positive steps you've taken in your life, do you feel proud or do you feel like another year has passed you by.

Our country is still suffering through a terrible recession which makes it very difficult for companies to give raises & bonuses and its even more difficult for those who are unhappy at their job to find new employment. When you really think about your life, its easy to think that you have little control over most areas of your life. One of the things that you do control is your health, and with improved health, so many other areas of your life are vastly improved.

Most people have an general idea of what shit food is and that exercise is vital to living a long, healthy, productive life. So why are we the fattest country in the world - even though we are in a much better financial position than the majority of the world? Why are diseases like Type II diabetes and heart disease running rampant when the barely existed 100 years ago? Books have been written about such topics - my simple is answer to these questions : In general, Americans don't feel very good about themselves. Think about this, when you have guests over to your house you clean it and make it look as nice as possible. People buy nice cars to create favorable impressions on others, we do the same thing with clothes and so many other material things.

Let me ask you this now, what is better representation of yourself than your own body? Your personality of course, but not everyone that sees you gets to know you. When you go on an interview or a first date, what is the first thing that people notice? Your appearance. Your appearance tell a lot about a person. We're all guilty of it. When you see a big guy with a fake tan and tons of hair gel wearing his little sister's tee shirt - what is your initial impression of that person. Is that a person that you want to sit down and have a chat with? Conversly, when you see a yoga instructor that is lean and healthy looking giving off a positive vibe and has great energy - you want to talk to them, ask them how they got so fit, find out some of their secrets to health and happiness.

Read any book or article about success and achieving goals and you will read about the importance of mentors and surrounding yourself with people who already have success in the areas in which you are seeking success. This is where health and fitness professionals come into play - not doctors, if you're seeing a doctor, you're already sick. Working with a health professional, helps keep you out of the doctor's office.

Going to the gym, making smart diet choices, these are signs to yourself and the world that you respect yourself and you make choices to honor yourself. Compulsive eating and drinking are bandaid on feeling bad - and as you know, make you feel worse about yourself long term.

Making the right choices in regards to diet and exercise take some time and effort. There is plenty of free information on the internet and books, but if you're one the people who say, "I want to go to the gym, but just don't have the time" then chances are you're not going to spend the time doing research on how to take control of your health - it is a lot to sort through.

I have some great rates and a number of packages available for the new year, I hope that you consider making the investment in yourself.

Online program design, nutrition consulting, and 30 day meal plan : $200
10 personal training sessions in Hoboken : $750 - for January only
10 personal training sessions in NYC : $850 - for January only

* All personal training packages include nutrition consulting and diet outline.

Metabolic Syndrome and it's Warning Signs

Metabolic Syndrome is named because its maladies are interrelated and all of them are connected to the body's metabolism. A person who has 3 or more of the warning signs listed below are considered to have the syndrome.

The American Heart Association estimates that approximately 50 million Americans suffer from it - entirely brought on by themselves - and that number is growing as our country's obesity epidemic continues to get out of control.

The sum of the disorder is worse than its individual parts - all of metabolic syndrome's components travel together and feed off of each other, thus wreaking havoc on the body. MB leads to three of the most disabling diseases of the 21st century: heart disease, diabetes and stroke. Please keep in mind that these 3 diseases were very UNcommon prior to the last 80 years or so. These diseases can be directly tied to the increased processing of foods, overuse of refined sugar, high fructose corn syrup and other sweeteners. Make no mistake, metabolic syndrome is easily avoided when individuals make their health a priority - if health isn't a priority, then you suffer the consequences, it really is that simple.

WARNING SIGNS

1.) Low levels of 'good' cholestrol: HDL levels below 40mg/dl for men and below 50mg/dl for women.

2.) High levels of triglycerides : Levels of these blood fats equal to or greater than 130/85mm Hg

3.)Abdominal obesity: A waist circumference greater than 40 inches for men and 35 inches in women.

4.) Elevated blood pressure : Rest blood pressure equal to or greater than 130/85mm Hg

5.) Above normal levels of blood sugar: a blood glucose level equal to or greater than 100 mg/dL

Now that you know some of the warning signs and some of the dangers of metabolic syndrome, I will be blogging about ways of how to avoid it and lead a life free of diseases that we bring onto ourselves.

Thank you for reading.

Conventional Bodybuilding Supplements Yield Serious Health Benefits....

So I've been reading up on supplements that I've used in the past to add muscle, to see if any of them have other health benefits (and at what dosage). In addition to the aforementioned Vanadyl, I've added 5g or Creatine Monohydrate and 5g of Glutamine. I take both in powder form, mixed with fresh juice and a concentrated green veggie powder - I drink this midmorning. A number of articles have been published in medical journals stating that Creatine Monohydrate is useful in the prevention of Alzheimers and improve certain neurological functions.
Here is one of the many articles easily found through any search engine : http://www.prohealth.com/library/showarticle.cfm?libid=3988. For more detailed and scientific articls, use Google Scholar.

Make sure to always use these supplements in powder form, they are more readily absorbed into the blood stream and easier on the liver and kidneys. Most hard-pressed pills (vitamins etc) are barely broken down, up to 70% of the pill is passed undigested out of the body.

Here is a quick list of the benefits of glutamine:
•dramatically boosts immune system (helps immune cell production, antioxidant production);
•dramatically reduces chances of infection;
•dramatically reduces liver damage from overdosing and harsh therapies (chemotherapy);
•detoxifies the body from free radicals and other dangerous poisons such as ammonia;
•prevents bacteria from entering intestine walls;
•lessens depression;
•reduces alcohol cravings;
•improves IQ and problem-solving skills;
•plays massive role in ensuring the function of the digestive system; and
•helps prevents ulcers.

Ive been taking these supplements 5 days a week for two weeks and have put on 6lbs and have felt pretty good - although I will admit that it would be hard to identify any one thing that has me feeling better, due to the fact that there has been so many variables since my surgical procedure on August 7th.

If you are looking at taking one or both of these supplements for aesthetic gains, you would be taking 3 x the servings that I do and the timing would be different. If you are looking for muscular gains it is imperative to consume 1 serving within 45 minutes of completing any form of training.

I hope that you found some of this information useful and feel free to contact me at greg@bellatorfit.com to discuss this material in more detail.

A Few New Testimonials ...

A good trainer will do much more for a client than bark orders and push them to do one more rep. Greg is perfect example of this. The depth of his knowledge and his interest for the overall well-being of his clients is very apparent. My time spent with him was productive, fun, and a great learning experience ...

- Jason 33, Hoboken

I highly recommend Greg as a personal trainer. Even though I knew I needed to do something different with my workouts, I felt reluctant to sign up for sessions. My hesitation was due to previous injuries and surgeries, a bad taste left in my mouth from working with a different trainer years ago, and the cost. However, within only a couple of sessions with Greg all my concerns disappeared. He is always engaged, present, and focused on quality. Every session is maximized, and although he definitely trains hard, his approach is centered around working smart. He knows a lot about the musculoskeletal system but is able to talk about it in a very understandable way. I'm willing to push myself outside whatever box I previously put myself in because I trust I won't aggravate my injuries working with him. Nutrition is a critical variable to any fitness goal. Greg is unique because he's extremely knowledgeable about nutrition and what to avoid and what to focus on. He doesn't just talk the talk but he believes in his convictions and lives it himself.

I've been working with Greg for a couple of months, but in that time I've noticed a huge difference. My body feels better than it has in over 10+ years. I can't put a price tag on the difference- every session is worth every penny and then some. Losing weight and body fat is an added bonus. Personal results are based on what happens in and out of the gym, but Greg helps to inspire the process. He's passionate about not only helping his clients with their short term goals but he's sincerely committed to educating them with knowledge and form to help them for years to come. I feel lucky to have him as my trainer.

Lorraine 43, Hoboken

For a long time 'getting in shape' was one of my goals, but knew next to nothing about strength training. I was lucky enough to meet Greg a few months ago and begin working with him. Not only did I learn the fundamentals of strength training, Greg also offered advice on how to approach future workouts and nutrition. In addition, he made himself available for questions and advice even after our sessions ended. It's obvious that he is passionate about what he does, and was dedicated to helping me achieve my goals. In the short time I've worked with Greg, he helped me improve my fitness level tremendously and develop habits that will impact my health for years to come.

Allison 25, Hoboken

"Knots"

Our muscles work best when they're supplied with the right amount of nutrients and fluids and are neither over -nor - under exerted. When this isn't the case, 'knots' (myofascial trigger points ) will form and cause pain on the 'knot' and spread over the body. The pain easily spread throughout the body, because our body's connective tissue basically looks like a wetsuit with a hood - connecting everything from the bottom of your toes to the top of you head.

Studies have shown that the tissue in these knots contain an unusually high amount of certain proteins that prevent the affected muscles from moving properly.

The are a number of techniques used to help alleviate the pain : massage, trigger point therapy with special balls and rollers, acupuncture etc. I've spent a decent amount of time learning some of these techniques in order release myofascial trigger points. It is especially important for desk jockeys who want to train hard in the gym, take the time either learn how to release these 'knots' or pay someone trained to work out the knots for them. The trigger points not only limit mobility and cause pain, but they also effect blood flow around the knots.

I always tell people, 'The harder you train, the more attention you have to pay to rest, recovery and bodywork '.

For more information or to arrange a free trigger point release session, email me : greg@bellatorfit.com .

Take care of yourselves.

A Few Words about the Glycemic Index & Glycemic Load...

The Glycemic Index, or GI, draws attention to the fact that not all carbs are created equal and ranks them on a scale from 0 to 100 by ability to spike blood glucose levels and thus insulin release.

It is a measure of the amount of blood glucose released in two hours after ingestion of a food. Edibles with a low GI (55 or less)are slowly digested, only gradually raise blood glucose and insulin levels and do not raise blood lipid levels.

They also allay hunger- and are now thought to protect against diabetes and heart disease. Example : GI of an apple - 38, baked potato - 85.

Another good gauge of the biological value of a food is its glycemic load.
It represents both quality and quantity and idicates the effect on blood glucose levels of any food eatne by measuring its GI times the amount of carbohydrate in a serving.

Watermelon has has a high glycemic index (72)but only a small glycemic load (3.6)because it contains relatively little carbohydrate (and lots of water).
A baguette slice is a different story, with a GI of 95 and a GL of 48.
A GL over 20 is considered high and worth avoiding.

Quick, Effective Workouts at home...

Lately I've been designing a lot of programs for people that have limited equipment and time.

Peoples' most common excuses for not working with a fitness professional are: not enough time and not enough money. I want to help people realize that you don't need much of either in order to get a good workout program that will help you reach your fitness goals and get you healthy. Even if you live in a small apartment and work two jobs to support your family, you can find time for an exercise program that will burn calories,make improvements in cardiovascular health and develope overall strength.

Here is a quick sample of a routine that will accomplish the three fitness goals mentioned above:

Burpee Chain:

You can do this one right in your living room. If you'd like you can also get outside and get some fresh air, and do this in a park.

* Perform 30 seconds of jumping jacks followed by 30 seconds of seal jacks.
* Immediately go into doing a burpee with a pushup at the bottom and squat jump at the top.
* Now repeat with two pushups and two squat jumps.
* Then do 3 and 3.
* Add reps each time until you get to 10 pushups and 10 jumps.
* Then perform 10 walkout planks with an anterior reach.
* Rest until you are breathing normally.
* Start over again at one.
* Do as many circuits as you can in a 20 minute span (or 30 if you have the time).

If you don't know how to perform these movements, thats why its important to hire a professional ( cough, me, cough )to come to your house or meet you in a park at least once every two weeks to show you a program that you can use for the following 2 week span.

For many, money is an issue. I get that. I also know for a fact, that cutting back on getting coffee at Starbucks and buying $8 beers will help you generate the $80- $100 needed to work with me. By cutting back in areas such as going out for food and drinks, not only will you save money, but you will also be cutting out a significant amount of empty calories - it's a win - win.

Do You Have Parasites? Take the Test....

Fungus and Parasites:

1.) Have you ever been given general anesthesia?
yes (10)
no (0)

2.) Have you ever taken antibiotics?
yes (10)
no (0)

3.) Have you been or are you being treated for any condition requiring that that you take medical drugs.
yes (10)1
no (0)

4.) In general, are your bowel movements loose, hard or foul smelling?
yes (10)
no (0)

5.) Would you consider your life to:
stress free (0)
mildly stressful (5)
very stressful (10)

6.) Do you currently suffer from any digestive disorder or frequently have pain in the region above or below the navel?
yes (10)
no (0)

7.) Do mercury amalgam fillings in your mouth?
yes (10)
no (0)

8.) Do you have two different kinds of metal in your mouth; i.e gold and silver or mercury amalgam and gold and silver?
yes (5)
no (0)

9.) Do you experience itching in the ears, nose or rectum area?
yes (10)
no (0)

10) Do you have or have you had dandruff in the past?
yes (10)
no (0)

11.) Do you regularly eat or drink products containing sugar, white flour, processed dairy products?
yes (5)
no (0)

12.) Do you crave sugar, fruit or milk if you don't have either of these items for more than 3 days ?
yes (10)
no (0)

13.) Do you find that regardless of how much you eat you get hungry quicky?
yes (5)
no (0)

14.) In the past year, have you experienced athletes foot (itching around the toes or heel of the foot)
jock itch or a fungal infection under a toenail?
yes (20)
no (0)

15.) Do you ever get a reddening around the mouth or nose area after eating or drinking?
yes (5)
no (0)

16.) Do you experience muscle or joint aches on a regular basis?
yes (5)
no (0)

17.) Do you exxperience mood swings
yes (10)
no (0)

18.) Do you snack on sweets or drink coffee, soda or sports drinks most days to keep your energy up?
yes (10)
no (0)

19.) Do you suffer from any kind of skin condition?
yes (10)
no (0)

20.) Have you ever had sex or close contact with anyone who you know had a fungal infection (including jock it, athletes foot dandruff) or a parasite
infection? Or dogs with parasites in your bed.
yes (20)
no (0)


if you score high on the questionnaire - then you probably have parasites - contact me immediately for steps to take to get rid of them.

A Good Catholic Boy's Tips for Lent ...

I am constantly stressing the importance of eating the proper balance of macronutrients and eating right for metabolic type. People that consume a Western diet eat far too many processed carbs and refined sugars and not nearly enough high quality animal products (proteins). When you eat right for your metabolic type, it improves internal functions, and thus strengthens your immune system. As a result, you can worry less about eating high levels of many fruits and vegetables - which are simple carbohydrates - and fruits are high in sugar, albeit naturally occurring sugars.

If you observe Lent and the rule that asks that you don't eat meat on Fridays, then you may need some sources for protein, so here you go ...

Seafood : catfish, cod, flounder haddock, halibut, perch, scrod, sole, trout, tuna, turbot

Dairy : cheese, cottage cheese, kefir, milk, yogurt, eggs

Legumes (use sparingly) : dried beans, lentils tempeh, tofu

Nuts (dont go overboard) - RAW.

Some people also take this time to do some fasting, which is a good way to cleanse the body if done properly. If you have never done a fast before, I suggest that you don't totally starve yourself, and that you allow yourself to eat a few pieces of fruit and several handfuls of raw nuts - and A LOT of water. If you are interested in doing a safe and effective cleanse now, or at any point in the year, please email or call me for info about the cleanse I designed - I will put you in touch with one or more of my clients that have done it with great success.

And rather than giving something up for Lent, consider doing something that will help fulfill you emmotional and bring joy to the people that really matter to you.

I encourage you all to take this journey with me and really add value to your life, and the lives' of others.

Here is how it works:

Week 1 'The Hand of Love' : Write a letter or email a day to a friend, near or far away (not relatives). Tell someone how much you appreciate him or her.

Week 2 'The Voice of Love' : Call 2 or 3 people each day for a short chat to say what they mean to you, or to say 'thank you' or 'I'm sorry'. Call people you have intended to for a long time, but have been putting off.

Week 3 'The Deed of Love': Take something you have made or bought to 2 or 3 friends who mean something to you, but for whom you rarely express your love - some food, some pictures of you together, a plant etc - something that will be a rememberance of you.

Week 4 'The Heart of Love': Make a list of at least 10 people for whom you will pray for daily. Include friends, enemies and people whom you don't care for. Forgive them if they have wronged you, and ask forgiveness if you have wronged them.

Week 5 'The Mind of Love': Use this week to pray for yourself and look inward. Read the book of John. Go to Church during the week to meditate in the presence of God.

Week 6 'The Victory of Love': This is the week of celebration. God's love for us is revealed in many ways. Get outdoors and breathe in the Spring air and enjoy the turning of seasons, and all of Mother Nature. Have friends over for dinner. Let your life be filled with joy and abundance of faith.

I hope you read this with an open mind and do something great for yourself and other over the next 40 days.

God bless.

Free This Weekend: "Flat Abs 4 Life" ...

This weekend I will be fleeing from Hoboken's St. Patty's Day, and heading down at my beachhouse in Point Pleasant. I don't have any big plans down there, so I would like to be productive and do something positive.

So if anyone who reads this is interested in a free hour to 1 1/2 hour long meeting to learn about my latest project, "Flat Abs 4 Life". This is a program that is part diet, part core function, and part exercise fused into an hour and a half long session that will change your view on core training. It will be the last session you ever need to unlocking the secrets to achieving intestinal health and a flat, strong sexy midsection.

The session will start with an explanation of how our current food supply's negative impact on our digestive system and how it results in a paunch. Then I will go into how to quickly clean up the digestive system through proper diet and supplementation. The last 20 minutes will be spent working, and working hard.
The exercises strengthen the muscles of the core that actually flatten your stomach, and protect your spine - unlike crunches and situps.

This program is about 75% complete, and I will be offering it as a package on my website within a week. The package will be 1 - 1 hour session and 2 30 minute follow ups for $150. I promise this will be the most effective and informative program available anywhere- I truly believe that. Email me for more info.

If anyone in Ocean and Monmouth is interested, please call 917.573.4563 with times you are available.

I hope that a few people choose to take advantage of this offer. I love helping people and I would love to give a little something back to the community I grew up in.

Flatten your stomach forever...

If you really want to flatten your stomach, worry less about crunches and situps and worry more (a lot more) about your intestinal health. Read the following article and make sure to view the illustration and read the text after it : http://www.nutrexsolutions.com/2009/04/22/what-does-your-poop-say-about-you/

If you have healthy intestines, you will have overall health and stay out of the doctor's office. Intestinal health is responsible for up to 80 % of your overall immunity. MOST Americans intestinal walls are covered with spackle-like waste which inhibits vital micro and macronutrients ability to be absorbed into the bloodstream.

Email for information about the detox diet that I've created that has yielded amazing results for over 20 clients.