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.
Sunday, March 20, 2011
Sunday, March 13, 2011
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.
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.
Saturday, March 12, 2011
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.
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.
Thursday, March 3, 2011
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.
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.
Tuesday, January 25, 2011
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.
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.
Monday, December 20, 2010
Bellator ( Meaning)
Latin word meaning: 'fighting man'. 'warrior'. 'soldier'.
"Everybody is fighting for something" - Renzo Gracie
What do you fight for?
Do you strive to be better everyday so that you can become the best?
Or are you one of the masters of lip service who say you want to be better or the best and don't take the necessary action.
There is a saying, 'The way you do one thing is the way you do everything'. So if you are the type of person who regularly makes excuses to not eat right or not go to the gym - despite having the knowledge that these are practices that will make you healthier and improve the quality of your life - take a minute and think about what other areas of your life that you allow being less than best be the norm.
I can honestly say that I am not the best at what I do, or in any aspect of my life, but I recognize and accept that fact and work on improving myself every single day. I allot at 1 hour a day to studying my craft so I can better serve my clients.
I ask for feedback from clients, family and friends so that I can be a better professional and a better man.
I've never understood the negative stigmas attached to therapy or self-help. We all have problems, few us own them and make the effort to be better.
I never pass judgement on people that struggle with what or any other issue, I do however take issue with those whom readily admit that they have a problem, acknowledge that they could be happier and then say they know what they have to do to change - then make no effort or a halfhearted effort to get things done. To
be better.
The man I consider my career mentor has a saying, 'When you have a big enough dream, you don't have time for a crisis'. Meaning, if you have a big enough goal(s) set for yourself than you don't have time for people and things that bring drama into your life. Its a great philosophy to by, especially if you're trying to ...accomplish serious goals and lessen anxiety in your life.
I've learned some really tough lessons recently because I forgot this philosophy- just a momentary lapse that almost cost me dearly - and it's never worth it. Getting the last word, having to be right, these are all things that you don't need to bother with if you just worry about yourself and your dream. A tough lesson is still a lesson though, and every lesson can be used to make you a better person, a better entrepreneur, better husband or wife or parent - just so long as you promise yourself to not repeat past mistakes. I know that sounds corny but I really believe it in my heart.
"Everybody is fighting for something" - Renzo Gracie
What do you fight for?
Do you strive to be better everyday so that you can become the best?
Or are you one of the masters of lip service who say you want to be better or the best and don't take the necessary action.
There is a saying, 'The way you do one thing is the way you do everything'. So if you are the type of person who regularly makes excuses to not eat right or not go to the gym - despite having the knowledge that these are practices that will make you healthier and improve the quality of your life - take a minute and think about what other areas of your life that you allow being less than best be the norm.
I can honestly say that I am not the best at what I do, or in any aspect of my life, but I recognize and accept that fact and work on improving myself every single day. I allot at 1 hour a day to studying my craft so I can better serve my clients.
I ask for feedback from clients, family and friends so that I can be a better professional and a better man.
I've never understood the negative stigmas attached to therapy or self-help. We all have problems, few us own them and make the effort to be better.
I never pass judgement on people that struggle with what or any other issue, I do however take issue with those whom readily admit that they have a problem, acknowledge that they could be happier and then say they know what they have to do to change - then make no effort or a halfhearted effort to get things done. To
be better.
The man I consider my career mentor has a saying, 'When you have a big enough dream, you don't have time for a crisis'. Meaning, if you have a big enough goal(s) set for yourself than you don't have time for people and things that bring drama into your life. Its a great philosophy to by, especially if you're trying to ...accomplish serious goals and lessen anxiety in your life.
I've learned some really tough lessons recently because I forgot this philosophy- just a momentary lapse that almost cost me dearly - and it's never worth it. Getting the last word, having to be right, these are all things that you don't need to bother with if you just worry about yourself and your dream. A tough lesson is still a lesson though, and every lesson can be used to make you a better person, a better entrepreneur, better husband or wife or parent - just so long as you promise yourself to not repeat past mistakes. I know that sounds corny but I really believe it in my heart.
Thursday, December 16, 2010
Glycogen Stores...
One of the most important aspects of an athletes diet is maintaining high muscle stores of glycogen. Glycogen is a fuel for the body that is essential for high level performance.
Dietary starches and sugars are the body's number one source for producing muscle glycogen. Protein and fat doesn't do the trick. Athletes and sports scientists have known this for at least 40 years. Unfortunately some scientists took this concept to extremes- and recommended that athletes eat a diet high in cereals, starch and carbohydrates 24/7.
It is a little known fact, but, similar to the situation with BCAAs, glycogen synthesis by muscles occurs most effectively in the anabolic window(the hour following exercise). Muscles can build all the glycogen they need when they get starch and sugar during this short time frame following exercise or an event.
Eating carbs all day, everyday is over doing it and actually serves to displace the musclebuilding lean protein and alkalinity-enhancing, nutrient-dense fruits and vegetables that are needed to promote muscle growth and bolster the immune system.
Eating starches and sugars is only necessary; just prior exercise, during an exercise, or during the anabolic window. Certain Carbohydrates are more effective than others in restoring muscle glycogen- particularly specific types of sugar, such as glucose and net-alkaline-producing starches found in bananas, potatoes, sweet potatoes and yams.
Dietary starches and sugars are the body's number one source for producing muscle glycogen. Protein and fat doesn't do the trick. Athletes and sports scientists have known this for at least 40 years. Unfortunately some scientists took this concept to extremes- and recommended that athletes eat a diet high in cereals, starch and carbohydrates 24/7.
It is a little known fact, but, similar to the situation with BCAAs, glycogen synthesis by muscles occurs most effectively in the anabolic window(the hour following exercise). Muscles can build all the glycogen they need when they get starch and sugar during this short time frame following exercise or an event.
Eating carbs all day, everyday is over doing it and actually serves to displace the musclebuilding lean protein and alkalinity-enhancing, nutrient-dense fruits and vegetables that are needed to promote muscle growth and bolster the immune system.
Eating starches and sugars is only necessary; just prior exercise, during an exercise, or during the anabolic window. Certain Carbohydrates are more effective than others in restoring muscle glycogen- particularly specific types of sugar, such as glucose and net-alkaline-producing starches found in bananas, potatoes, sweet potatoes and yams.
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