Positive client update...

A client of mine has severe arthritis that can cause debilitating pain when left unchecked. 2 months ago I got him to try a gluten free, low sugar diet for one week - with the promise that his stomach would be a little flatter by the end of the trial week. ( Sidebar: if you go gluten free for even a week and then eat a bowl of pasta, you will be at least slightly constipated for 24-48 hours, and also feel sluggish for about a day. Part of the reason a low gluten, low sugar diet will help flatten your stomach is that you will eliminate waste and toxins more effectively.) Once said client completed a week and saw/felt positive results from the diet week, I then added a a pharmaceutical -grade fish oil and Pharma-grade Vitamin D twice a day. We then added a 3rd day of weight training and a 45 minute session on the Pilates Reformer while eliminating cardio (besides an occasional spin class). Weight training days are circuits comprised of multi-joint lifts, core strengthening movements and balance/mobility work. 2-4 exercises per circuit, with 1- 1 1/2 minute rest periods. We keep things moving throughout the training which helps relieve the need for him to do "cardio days". The results thus far: lost 7 lbs, much improved hip mobility, HUGE improvement in ROM of the mid-thoracic spine, +25 on bench, + 40 squat and most importantly has cut the frequency of medication in half and doesn't have to deal with the pain associated with inflammation. I'm not a doctor and you should never change meds or dosage without consulting your doctor. I just wanted to share the positive experience of one person.

Hacking your health, a lifelong journey...

I try not to write in finite terms on here. Meaning I rarely say, "if you do x then y will definitely happen for you". My rationale for this is; 1.) I'm not trying to sell a book or a product and it does me no good to dig my heals in on any one particular diet or style of training. 2.) After 11+ years in the fitness I've seen first hand that everyone's muscle fiber breakdown and metabolic type is as unique to each individual as their finger prints. 3.) Anything I believe in, and have seen work in person, has thousands of articles one Google search away with evidence to the contrary. This is why it's important that each individual does a certain amount of bio hacking. I strongly encourage everyone to keep a food log or utilize an app such as myfitpal.com to keep, track of where your kcal are coming from. It also allows you monitor macronutrient breakdown - which in my opinion needs to be addressed before worrying about micronutrients. While keeping a track of your food, you should make sure to take brief notes on how you feel the 2 hours after every meal or snack. Make notes on energy,satiety need to go to the bathroom urgently, gas, bloating, heartburn etc. Within 5 days you will see patterns in high energy and low energy and also patterns in foods that cause gas, bloating ( often indicating food sensitivities ). Now, the information about diet and exercise is coming at us from a bunch of different directions at 100 miles per hour. It can be somewhat intimidating, but should in no way serve as an excuse to not try anything. There are always those people that ask me for information about diet and then when I give my answer - which usually involves me pointing out the 18 beers, pizza and bagels are going to make it difficult to achieve weight loss goals - they quickly reply with, " yeah but my dog walker said that they heard Dr. McDummy say that beer is just carbo loading and not that bad if you limit it to 4 nights a week." These are the people that want something for nothing. They are the people that use really strong, negative adjectives to describe how they feel about their current weight/looks and then melodramatically claim that all of the existing information is "overwhelming". It's only overwhelming if you want it to be. I, on the other hand, love the process of figuring out what works for me - and then what will work for each individual client. You've probably heard that gluten isn't great for you - btw, I agree. So if you really want to know if that's true, take a week to find out if it's true in regards to you. Learn what foods contain gluten (there are hundreds of apps, the information is available within seconds at any given moment), then eliminate those foods for a week. During that time monitor your energy, take notice of how your stomach reacts, do you have less mucus, has your joint pain diminished, measure yourself around the belly button before and after. Then take a week to do this with dairy, different ratios of macronutrients at all of your meals etc... You should also learn how to monitor tangible physical results while experimenting with different exercise programs. We all have different breakdowns of fast twitch and fast twitch muscle fibers. So any programs that claim their way is the only way, and will get everyone their desired results, is totally gas-bagging and probably has a bridge they'd like to sell you. Exercise programs should be given at least 4-8 weeks. This takes time. This where I think working with a professional really becomes valuable- especially if you have a time sensitive goal. This should serve as an interesting ongoing process throughout your life's journey. Figuring out what combination of food and exercise is going to result is the best version of yourself, is so incredibly exciting. You just have to want to see it that way... To really stop and realize that health is a gift and needs to be cultivated like a garden. It's now 230 in the morning, this was meant to be 2 paragraphs, but this shit excites me, and I hope that it excites even 1 person that reads this - if it does, then me falling asleep at work tomorrow will feel worth it. Keep the emails and feedback coming, it means so much to me and it's an absolute joy and honor to help you.

New name. New company. New location.

I am beyond excited to announce that Bellator Fitness and Health is now The F.I.T Lab Inc and our new location is 550 Observer Highway in Hoboken (corner of Newark and Madison ). F.I.T stands for; Functional. Integrated. Training. Our mission is to create a tight-knit community of healthy and fit individuals dedicated to reaching goals. My job as owner and president, is to make sure that myself and the other trainers help you reach your goals, safely and effectively, by teaching not yelling. Since the inception of Bellator Fitness, I've been grinding out weeks filled with one-on-one sessions scattered all over Hoboken and Manhattan. From January 2010 until August 2011, I was in constant pain from a neck injury that lead to chronic migraines, almost daily. My doctors urged me to go on disability numerous times. I moved to my beach house an hour away in order to have surgery and actually lived down there and commuted back and forth, beginning one week after the procedure. I refused to take time off or give up clients so that I could keep working towards this day and owning a space like this. After years of research and learning from my mentors, I've decided to change my business model to better suit the current economic climate and to create an environment where our clientele can best give support and be supported. Thus, on April 1st I will unveil a full schedule of semi-private training a small conditioning classes. Most research indicates that clients get better results when working with others and this also allows me to have a much lower price point that the local gyms that only do one-on-one training. So not only will clients save hundreds of dollars a month by training with 2-4 other dedicated individuals, but they will get the results of private training while getting much, much more individual attention than they would at a Crossfit or a niche gym that only does classes. I will post pictures and more details later this week after the brand new equipment gets delivered. I will still be doing a full load of private training for the month of March and private training will always be available, just during off-peak hours. Please email gmorrone301@gmail.com with any questions.

PPNF Health Guidelines...

1.) Whenever possible eat fresh, non-GMO foods that are organic, locally-grown, unprocessed, and whole. For example: Fresh fruits and land and sea vegetables, in season. Whole grains: traditional wheat (kamut, spelt, emmer) rye, barley, oats, millet, quinoa, amaranth, teff, buckwheat, rice, and corn (soak, sprout grains or sour-leaven flour). Nuts (raw): walnuts, peanuts, Brazil nuts, almonds, hazelnuts, pecans, cashews, coconuts, macadamia nuts, and pine nuts. Legumes: peanuts, soaked beans, chickpeas, lentils and peas Seeds (raw): sunflower, pumpkin, flax, and sesame. Raw (unprocessed) whole milk and butter from healthy animals; cultured yogurt, kefir, sour cream and cheeses. Animal proteins from pastured animals: poultry, beef, lamb, game, organ meats, eggs; wild fish and seafood. Prepare homemade meat stocks from bones of naturally raised chicken, beef, lamb, or fish and use liberally in soups and sauces. 2.) Avoid foods with additives and preservatives. 3.)Use traditional fats and oils : Fats: butter, ghee, lard, goose/chicken fat Oils: olive, coconut, palm, and minimally processed seed and nut oils (no cottonseed or canola) Use unrefined inland and sea salt with no additives. 4.) Enjoy sweeteners in small amounts from unrefined and natural sources. 5.) Drink and cook with pure, non-chlorinated, unfluoridated water. Avoid using water stored in plastic bottles. 6.)Drink herbal teas and fermented beverages. Cook and bake in glass, ceramic, porcelain, seasoned cast iron, or stainless steel instead of aluminum, silicon or non-stick cookware. 7.) Store food in glass instead of plastic containers, bags, or wraps. 8.) avoid using products that contain fragrances around food (hand and dish soap, lotions, air fresheners). 9.) Get plenty of sleep, exercise, and natural light. 10.) Think positive thoughts and minimize stress. 11.) Practice forgiveness. 12.) Optimal health is not merely a matter of good nutrition. Making a conscious effort to eat well is a decision we make daily once we have decided to “get healthy.” We often neglect to add other necessities to our busy schedules. Proper rest, exercise, and exposure to natural light are extremely important as are good emotional and mental health. Thinking positive thoughts, reducing stress, and practicing forgiveness can go a long way toward improving overall health.

Useful apps for your smartphone and IPad...

One of my New Year's resolutions is to stay ontop of this blog. I consistently update my Facebook Company page - www.facebook.com/bellatorfitness so please make sure to Like my page so that you get useful health and fitness tips almost daily. Below is a list of apps to help you navigate eating healthy and aids you in eliminating common excuses to not exercise. I do NOT use all of this apps, and I don't believe any of these apps render me and my services unnecessary, I just genuinely want people to lead healthier lifestyles. I tell people all of the time that they don't need to pay me to get healthy, they just have to make the time to use the insanely vast amount of information readily available to everyone about healthy living and exercising with limited access to equipment and shortage of time. I hope you find this list useful and would love to hear about any other apps that you find useful. 1.) Superfood HD - covers 44 "super foods" and their health benefits, nutrients, recipes, growing storing and planting. Cost: $1.99 2.) Fooducate - use the scanner to scan barcodes of packaged foods to find out the food's nutritional "report card" - which breaks down the food's sugar content, fiber content, macronutrients breakdown and the assigns it a grade from A - F. It also advises you of healthier food options available. Cost: Free 3.) Calorie Counter by Mynetdiary - you input what you eat and it's give you the protein, fat and carbohydrate breakdown. You set your weightless goals and the app will help you monitor you caloric intake and advise you what you can eat within your calorie guidelines and still make progress. Cost: $3.99 for the pro version. 4.) WebMD - input your symptoms and/ or ailments and find out what your condition might be - just don't go crazy with self-diagnosing - if you're anxiety prone, maybe just go see a doctor and skip this app. Gives you first aid advice and an Rx drug list. Cost: Free 5.) Is That Gluten Free? Tells you what restaurant menu items have gluten and which ones don't . Cost: $3.99 6.) INRFood - another app that utilizes a scanner that allows you to scan barcodes in the grocery store and flags unhealthy ingredients and make alternative recommendations. Cost: Free 7.) FitnessBuilder Plus - 750 prebuilt exercise programs and 5,600 individual exercises. Has tools to help measure progress. Cost: $9.99 per month 8.) Gain Fitness - reminds you to exercise you and shames you when you don't. Helps you build customized programs based on your time restraints and what equip is available to you. 9.) Pocket Yoga - walks you through yoga routines in your home or hotel room. Has ambient music to listen to during your routine. Cost: $2.99 10.) Full Fitness - 100 body weight exercises that help eliminate your excuse that you don't have enough time to exercise. Very helpful tool for those who travel for business. Cost: $.99

The Benefits of Pharmaceutical Grade Fish Oil

Fish oil prevents second heart attacks better than any drug it was tested against!


Fish oil is probably the best "medicine " available to prevent sudden cardiac death!


Fish oil makes aspirin's "blood thinning" benefits look like a joke. Not only that, those who cannot tolerate aspirin will have no problem with the taste of Pharmaceutical Grade Fish Oil (not to be confused with normal grade fish oil bought in stores - which does leave a bad after-taste).


Fish oil has been used effectively in the treatment of Alzheimer's Disease.


Fish oil improves memory, I.Q. and helps obliterate age related memory lapses.


Fish oil helps people with multiple sclerosis.


Fish oil plays a key role in brain development. In a Scottish study conducted with young children, fish oil improved cognitive and visual skills - making them smarter than kids who did not use it!


Fish oil lowers blood pressure. In know this for a fact as several years back when I went on this longevity quest (after being diagnosed with high blood pressure) I used it successfully on myself. Then I gave it to my mother and it helped her, too. Then I gave it to my patients with the same result.


Fish oil reduces the incidence of stroke caused by clotting of brain blood vessels!


Fish oil lowers triglycerides and raises good HDL cholesterol, reducing the risk of heart disease.


Fish oil is a very potent anti-oxidant and one of the few that cross the blood-brain barrier. I call it the ultimate anti-oxidant and in many cases, the only one you may need!


Fish oil improves personality, mood, and mental disorders!


Fish oil is a potent natural anti-depressant!


Fish oil improves the health of cartilage and joints!


Here is a "short list" of the health benefits of pharmaceutical grade fish oil as written by a famous anti-aging doctor.

If you'd like to learn more about the best pharmaceutical fish oil blended supplement, and how to order please feel free to reach out.

You canNOT find pharmaceutical grade nutritionals at your local GNC or Vitamin Shoppe - which is why I am now a representative for a few of the absolute best manufacturers in the world. All orders placed through me are accompanied by an email with how to maximize results through proper diet and exercise.


Fish oil improves the ratio of testosterone to its metabolite, DHT, and in studies was shown to be useful in treating prostate, breast and colon cancers.


Because fish oil simultaneously improves hormone levels and improves the health of your joints, this makes it the perfect anti-aging supplement as well as a superb supplement for athletes, speeding recovery time from hard workouts!


Fish oil balances hormonal levels in the body, which has many benefits - one of which is a much sounder, deeper sleep, so that you wake up in the morning feeling totally refreshed and invigorated!


Fish oil reduces inflammation in the lungs and can be used to treat allergies, asthma and eczema.

Pharmaceutical Grade vs Store Bought Vitamins

PHARMACEUTICAL GRADE

Produced at the same high standards as the production process of prescription drugs.

1.) Exact dosage that is listed on the label. Does not vary from pill to pill.

2.) Each ingredient is inspected before production.

3.) Supplement must dissolve and be absorbed within 45 minutes - This is wildly important.


FOOD GRADE ( STORE BOUGHT )

Loose standards and barely regulated. If the product doesn't cause physical harm, it most likely will be allowed to be put on the shelves with unsubstantiated claims.

1.) Dosage varies. Think of a pepperoni pizza from Dominoes. Not every slice will contain the same number of pepperoni slices and therefore wont contain the same number of calories, nutrients etc. Everything varies from slice to slice - in the case of nutritional supplements, pill to pill.

2.) Ingredients do NOT require inspection. Companies do not inspect each ingredient before they make a pizza ( contaminants may find their way into products ).

3.) No absorption requirement. Products can take hours to dissolve, thereby not providing the benefits they claim. Many vitamins are passed out of the system with waste 70 % undigested.



In short, pharmaceutical grade supplements must meet the USP, or the United States Pharmacopoeia standards. The USP provides assurance to consumers of the purity of the capsule. It must contain in excess of 99% of the ingredients stated. In addition to this, the bioavailability is much higher in pharmaceutical based supplements than that of store or food grade vitamins.
I would warn you, however, to make sure that the pharmaceutical grade vitamins that you choose, are whole-food based. This will ensure the bioavailability into your system and this is what it is all about!

Choosing a vitamin or nutrient supplement is going to be imperative for your life today and into the future. Choosing one with phytonutrients, one that includes ingredients that reduce inflammation and help detoxify the liver, and one that includes micro nutrients such as vitamins and chelated minerals, will help you maintain the blueprint of your health!


So are our vitamins what they say they are? Many brands of vitamins, that are store-grade, are by law, allowed to contain as little as 20% of what they say they are in a tablet. If you are serious about supplementation, make sure you purchase pharmaceutical grade supplements, which are over 99% of what they say they are!

To read in more detail about how food grade vitamins trick consumers and find out how inaccurate labels can be, I invite you to read the follow article : http://www.preventivemedicineps.com/Diet-and-Nutrition/vitamin-industry-fraud.html

Late night ruminations....

If, when you graduated high school, you told your Mom and Dad, " I don't have enough time for college"- How would that go over? What if your parents told you, " we can't afford to send you to college", but then spent hundreds of dollars every week eating out, going out boozing with friends, or spending money on material things that made them temporarily feel better about themselves? I imagine that would be frustrating for you because they would be essentially denying you the opportunity to improve the quality of your life through an education that would hopefully result in a good career?

So if either of these scenarios became a reality for you when you were 18, you would be forced to spend hours upon hours reading books, doing research to learn a business or work with master craftsmencraft in order to learn a trade. This is what you would probably need to do in order to survive financially and hopefully become successful.

Clearly you would have to make concessions regarding your time, money and energy in order to achieve a lifestyle that you'd be happy with right?

Well achieving a level of fitness and health that allows you to lead a higher quality of life isn't so different. There was a time in human history where doing what was best in order to live as long as possible whilst feeling as good as possible was an innate trait. For most of our time on this planet, everyday was quite literally a matter of life and death. We had to rely on our primal instincts for survival.

My how far we have come- yay technology!!!

We now base most of our diet choices and make decisions on what to buy, based on what commercials of multi-billion dollar companies tell us is 'healthy' and 'what choosy parents choose' and show pictures of how sugar smacked-crack pops bring families together. Do you really think these corporations have our best interest at heart?

Let me ask you another question; how come with all of the advances in medicine we've made in the last 100 hundred years and living during a time when there are more doctors and 'specialists' than ever before - diseases such as Type II diabetes, heart disease, chronic fatigue etc etc etc are at an all time high? And they just keep getting higher and higher every year don't they?

Who do you trust to tell you what is good for you and your family to eat? Anyone?

Are you ok with the fact the approximately 90% of the chemicals found on Genetically Modified Crops can be found in the umbilical chords of your babies? Do you trust that the government and the food lobbyists groups have your best interest at heart- and that the chemicals found on aforementioned GMOs are 'safe'?

Could you benefit from the advice of someone who specializes in preventive care? A person who's mission is to make you healthy, so that you and your family aren't helping to pay 3 doctors payments on their BMWs? Would you like to enjoy having more energy to cope with stresses of work, relationships, bills etc? A good nutritionist, yoga instructor, personal trainer, group fitness coach probably isn't what you would consider cheap - but neither is college. But unless you're willing to put the hours into reading & researching how to achieve optimal health, you might want to consider reaching out to somebody who's livelihood is making people like you healthier and happier.

Like I stated before, you have to make concessions somewhere. In the environment we live in, health isn't just something you're given, you have to make sacrifices. You can choose to make time for health now, or be forced to deal with illness later.

New Pricing Structure Effective Immediately

I am very please to announce a new, incredibly affordable preventive health care program to all private personal training prospects.

The package rewards those who commit to training 2-3 a week on a consistent basis and are dedicated to getting results.

Rather than offering packages of 10 or 20 sessions at a minimally discounted rate, I have to decided to offer a monthly package that allows the individual to train as many as 10 times a month for only $600 in Hoboken and $700 in NYC. That brings the per session cost down a very generous $20 per session and up to $200 a month! Compare that rate to any gym in the area, and if you can find a better rate I'd love to hear more about it.

This is NOT strictly a personal training package. Every month you will get a health pack from the leading manufacturer of pharmaceutical-grade nutritional supplements in the country - customized by me for your unique needs and goals ( a value of approximately $60 ). Pay for 3 months up front and receive a health pack with a value of $150 !!!

And if that is not enough, you will also receive a new list healthy meal options every month accompanied by an e-newsletter, written just for active clients ( value of $100 ).

The more you exercise, the more money you save - and more importantly the healthier you will get. You will be given all of the tools to take control of your health and enjoy a life with more energy and confidence.

The current rates on listed at www.bellatorfit.com are still available - but I strongly encourage all of you to take advantage of this great offer. YOU WILL GET RESULTS.

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.