Friday, December 21, 2007
Wednesday, December 19, 2007
“UNBELIEVEABLE! What a great workout I just had with Fred. He kicked my butt from head to toe in less than 30 minutes using just the TRX Suspension Trainer. I was amazed at how many exercises could be done using the TRX and how intense the workout was. I look forward to using it again for my next workout.”
“…a very simple device that attaches easily to any structure and sturdy enough to support your full bodyweight and adds more productive exercises to your training ‘tool box.’”
Monday, December 17, 2007
Here are just a few of the exercises you can do with stones:
Overhead Press (one arm or two)
Curl (one arm or two)
Clean & Curl
Clean & Press
Lift & Load
Clean to shoulder/chest
Front Squat with Press
The following are some sample stone workouts you can try using the “Strength Training Guidelines” discussed earlier.
This workout involves only using one sized stone. Use one (1) set of an all-out effort (get as many repetitions as possible) with each exercise and take no longer than 60 seconds rest between exercise movements. Some exercises will allow for higher than normal repetition ranges while other movements will not – the key is to work the set to momentary fatigue. This simple workout will have worked every major muscle group in your body directly and indirectly and will certainly elevate your heart rate if you are giving 100 percent effort on each exercise, especially if you take little rest between movements.
- Standing Overhead Press
Friday, December 14, 2007
Wednesday, December 12, 2007
For some, the holiday's can add stress to an already crazy schedule and finding time to work out is the last thing on your mind, but in truth, it should be the first. Exercising just 10-15 minutes a day can help reduce - and in some cases, even alleviate - the stresses of the season. The simple task of performing bodyweight squats, crunches, pushups and some plank holds can add a new found energy to both mind and body.
Now, I know most people are questioning this idea - thinking that how can that little bit of exercise really be helpful? Well, instead of wondering, give it a shot. Are you afraid I'll be right and that it doesn't take a lot of time to benefit from such little amount of work? I don't know where the industry went wrong but they did when they imposed parameters on what someone needs to improve their health.
My philosophy is simple - work hard and efficiently on a consistent basis and make safety a priority. Remember, a little of something beats a whole lot of nothing any day! - Fred Fornicola
Monday, December 10, 2007
Friday, December 07, 2007
Wednesday, December 05, 2007
Finding people who do pushups is one thing, finding people who do them RIGHT is a whole other ball game. When I do run into those who perform the pushup, I am simply amazed at the amount of reps they claim to get. I have had people have rattled off figures that are staggering. I've even had people tell me that they could bang out 50 and in some cases, even 100 consecutive reps - which to me is an incredible accomplishment. If at the time I'm feeling a bit cynical (and for those who know me, they are already asking "when isn't he?") I will ask that person to demonstrate their pushup form for me. More often than not they have a limited range of motion, are pumping the reps out faster than I can count and to be honest, have no business even trying to do pushups at all, let alone quoting some astronimical numbers.
If you enjoy doing pushups or would like to start doing them then do them - correctly - then you might want to view this video I found and learn How to do a proper pushup - Fred Fornicola
Sunday, December 02, 2007
Here is a list of the individuals who contributed workouts to this book:
Steve Baldwin, Drew Baye, Randy Berning, Michael Bradley, Jim Bryan, Luke Carlson, Brian Conatser, Michael De Joseph, Jeff Friday, Jason Hadeed, Chip Harrison, Aaron Hillman, Gregg Humphreys, Sunir Jossan, Tom Kelso, Sam Knopik, Aaron R. Komarek, Kristopher R. Kotch, Mike Lawrence, Dr. Ken Leistner, Ken Mannie, John Mikula, Willis Paine, Adam Rankin, Jeff Roudebush, Doug Scott, Mike Shibinski, Rob Spector & Scott Swanson.
“This book on dumbbell training is a touchdown. The style of writing is easy to read, informative and very interesting. The content is useful for the serious trainee and the novice fitness enthusiast. You would have to be a dumbbell to not like this book.”
Dan Riley, Strength and Conditioning Coach - Houston Texans
“Dumbbell Training for Strength and Fitness is a profound presentation of practical information on one of the simplest, safest and most successful means for improving muscular strength and physical fitness. This well-written book provides everything you need to know for attaining excellent results through sensible dumbbell exercises.”
Dr. Wayne Westcott, Fitness Research Director South Shore YMCA - Quincy, Massachusetts
“High-tech machines or low-tech dumbbells, they're all strength-building tools. This is the book that will tell you how to use dumbbells to your greatest strength-enhancing advantage.”
Dr. Ken Leistner, Strength Coach - Valley Stream, New York
“Dumbbell Training for Strength and Fitness offers numerous practical and time-efficient training using one of the oldest tools in strength training: the unsophisticated, simple-to-use dumbbell. This book should be on the shelf of every trainee, trainer and coach as it is an invaluable tool/reference for anyone.”
Tom Kelso, Coordinator of Strength and Conditioning - Saint Louis University
Thursday, November 29, 2007
Tuesday, November 27, 2007
Monday, November 26, 2007
Friday, November 23, 2007
Wednesday, November 21, 2007
Monday, November 19, 2007
From my experience, the versatility and convenience of these exercises in conjunction with their ability to stimulate the muscle structures of the body in a safe and productive manner makes bodyweight training second to none. One of the greatest advantages to bodyweight exercises are their versatility and convenience. These exercises can be done virtually anywhere with little in the way of set up time and equipment and can be used in conjunction with traditional “free weight” and machine based exercises, or as a stand alone activity for muscular strength gain. They can even be used on “off” days to enhance recovery and “get the body moving” to alleviate the next day muscle soreness which often occurs after an intense workout.
A very popular method of training with my athletes is to perform a series of 10-15 exercises for a specific period of time, usually 1 minute, and rotate through with little rest periods for a very effective strength and aerobic workout. Too often this form of exercise is shrugged off as being “too easy” or relegated to warm up activities or as a last resort when no other equipment is available. The beauty of this kind of training is the same exercise(s) can be used for “warming up” before a more intense activity; or performed in an “all out” fashion to challenge the most seasoned of exercisers. Simply adjust the repetitions or sets performed; or incorporate isometric holds at various positions of the exercise; or adjust your hand or foot position to create a whole new exercise experience. Whichever you choose it is no problem making the exercise more or less challenging depending on your fitness goals.
Introducing the TRX Training System
Although it would be tough to argue that a workout consisting of push ups, squats, sit ups, chin ups, dips, and bear crawls would not be effective as a stand alone workout (especially if the participant was able to perform high repetitions) an apparatus is required to perform some exercises which is not always available. In addition, dips and chin ups require a fairly high level of strength just to begin the exercise, which makes them difficult for people just starting out or with poor body leverage. That is why I am happy to support a training system that enhances the bodyweight training experience and allows everyone, regardless of ability level, to reap the benefits of training in this style. What I am referring to the TRX Training System. This is a very simple device that attaches easily to any structure and sturdy enough to support your full bodyweight and adds more productive exercises to your training “tool box”. Exercises such as lay back rows, biceps curls, swimmer pulls, and hip lifts can be used by both beginner and advanced fitness enthusiast to train the muscles through unique ranges of motion leading to more complete muscular development and enjoyment. Using the leverage principle, each exercise can be made more or less demanding by adjusting ones body position. The more you lean away form the devise the more resistance you will be lifting, making the exercise more challenging. This feature allows anyone to perform the exercises, regardless of strength or training experience in a safe and productive manner.
For me, TRX’s greatest advantages is its portability. The entire system folds up into a small 2 pound sack, which makes it a perfect accessory for busy travelers or in my case, to bring along to athletic fields to train athletes. Simply hook it to a goal post, fence post, swing set or other fixed structure and begin your workout. There is even a door mount attachment that enables the device to attach to any standard door.
With hundreds of fitness devices on the market today and all the promises of a better body they promote the great thing about this system is its simplicity. There are no fancy labels or flashy exercises, just simple movements that produce results. My advice is to choose ten exercises, any ten will do, and perform them to the best of you ability, all the while striving for improvement in repetitions performed. Do this 3-5 times each week for 3 months and you start to see what I am talking about. - Doug Scott, Strength and Conditioning Coach
Friday, November 16, 2007
A major health concern that we should be addressing is obesity in America. An estimated 97 million adults in the United States, 55% of the population, are overweight or obese. The American Public Health Association (APHA) has supplied statistics stating that nine million children between the ages of 6 and 19 are overweight. The proportion of children who are overweight has tripled since 1980 according to this study. Now, keep in mind that these studies are based on BMI (body mass index) which is calculated based on your gender, height and body weight only, with absolutely no regard for your actual LBM (lean body mass). To be honest, it is a feeble attempt at predicting what your LBM is. Basing it solely on the parameters listed above is ridiculous. For the heck of it, I used a “health” calculator
to determine my BMI based using my current statistics. I am 5’7”, male and weigh 175 pounds. The “ideal body weight calculator”, (the governments misleading term, not mine) tells me I should be 148 pounds at my height for my gender. According to their health calculator I am 22 pounds over weight - which is absurd. This figure puts me in the “over weight” category – which isn’t the case. This means of determining body fat levels skews the obesity number in my opinion, however, there is still a large (no pun intended) amount of Americans that should certainly address their body fat levels and overall health and well-being.
So, with all the diets out their and the amount of people who participate in these programs, why are we as a nation still seeing a majority of people still carrying excess body fat and suffering from stressed immune systems, heart disease (the number 1 killer in America), stroke (#3 killer), elevated cholesterol levels, hypertension, etc.? Why are there still unsuccessful attempts at losing this unwanted body weight and fat? Why are we still so unhealthy? As far as I’m concerned, most diet plans are short term in nature, whereby the individual sees some weight loss in the beginning and once they go back to what’s deemed as “normal eating” they then tend to “yo-yo” or “rebound”, which means they gain the weight back and on most occasions, go above the weight they started at.
The way to lose weight is a basic concept, take in fewer calories than you expend and you will lose weight. That is why most people lose weight immediately because they may cut out the junk food or all the breads and pasta they eat, blaming carbohydrates for their excess weight, not the amount of calories. Adding in some type of resistance and cardiovascular exercise also helps in burning calories and so does portion control to an extent, but evaluate what is being focused on by some of these diet plans. Looking good is the prime concern when a diet is proposed. Vanity is what is played on, with little regard for health. The idea that “thin is in” does not, I reiterate, does not ensure that you are healthy. Keep in mind that losing weight isn’t the primary goal; losing body fat is what you are ultimately trying to accomplish along with enriching your body with nutrients to make you healthier. Can you see a theme here with the amount of times I’ve referenced the term HEALTH?
You need guidance, time, patience and dedication to make it happen. You have the ability to make a permanent change that will benefit you for life.
Wednesday, November 14, 2007
Monday, November 12, 2007
Friday, November 09, 2007
Wednesday, November 07, 2007
Monday, November 05, 2007
But health and fitness aren't only reflected externally, it comes in the form of emotional, spiritual and emotional as well - and all are important to becoming as healthy and individual as possible. So why don't people recognize the need to intrinsicly be healthy? Maybe it's vanity or ego, maybe they don't consider it to be important or worse, they don't even recognize that there's a need.
There are many ways to address these health factors - which will be addressed at a later period in time - but for now, maybe start out small and "Don't Sweat the Small Stuff..."
Thursday, November 01, 2007
Currently, PPF is carrying select items such as:
TRX Suspension Trainer Pro and all accessories
Elite Power Rings
Dumbbell Training for Strength and Fitness
The Essential Guide to At-Home Training
The Kennedy System
More items will be added over the coming weeks and month's so check back often.
Tuesday, October 30, 2007
New packaging: HIIT or High Intensity Interval Training.
The concept of performing interval training to improve one’s conditioning has been around for ever. Back when I was in school, most athlete’s, especially those involved in sports like football, basketball and soccer, would run “wind sprints” to improve their, well, wind. You know, their lung capacity, their breathing, their overall conditioning – having little regard or concern for the “fat burning effect” - unlike that of the focus of today’s fitness crowd. How can anyone jump on the HIIT bandwagon or recommend such a protocol without taking into account what an individual’s strength training regimen is. If you were to train at my facility there would be a good chance that performing additional interval work would be counterproductive to your health since our strength sessions have a conditioning component to it due to the level of intensity. I’m not saying not to do some additional aerobic activity – I’m saying the intensity of the activity should be lower so as not to over train the body. I’ll get back to my initial point now.
New packaging: Complexes
I recently read where “complexes” are the new thing. Man, I just hate buzz words. Back in my day I had to deal with words like “bulk”, “ripped”, “buff” and “max-out”, now a days it’s “functional”, “stability”, “core” and now “complexes”. Complexes, for those of you who haven’t yet been exposed to the concept, are a series of exercises; generally performing anywhere from 4-6 movements’ one right after the other. Sometimes the sets are performed by achieving a certain number of repetitions or time element and can have you use movements that involve only the upper body or have you alternate the upper and lower body from movement to movement. There are many scenarios, but you get the idea. Once the series is complete a short rest may be involved and the “complex” is repeated or another series of exercise are performed in the same fashion. Again, I’ll date myself here but in my day I knew these concepts as circuit training or P.H.A. (Peripheral Heart Action) – both of which have been around since at least the 1960’s – and in a lot of cases, it sounds exactly what Arthur Jones had conceptualized when he established The Nautilus Principles over 35 years ago.
In most cases, depending on the intensity of the effort and how the exercises are performed, these “intervals” and “complexes” seem like the very essence of the way I started training 30 years ago and continue to do today. In fact, I train my clients this way, but my new buzz word for it is “hard work”. – Fred Fornicola
Sunday, October 28, 2007
This year, Premiere Personal Fitness will be doing a Food Drive with all monetary and food donations items going to The Monmouth County Food Bank so next time you go shopping, please throw a few extra non-perishable items in your cart for those who can't afford to and bring it on in.
Oh yeah, and don't forget about Premiere's annual "Workout Before You Pig Out" on Thanksgiving morning, but more on that later......
Thursday, October 25, 2007
With people on the go and express meals at the ready, a lot of people are missing out on several important nutrients that supply the body the right type of fuel to build a strong immune system, fight disease and supply energy. Because many of these ready made meals and packaged foods are so highly processed they tend to lack the vital nutrients our bodies need. Unfortunately the consumption of these foods is merely offering a feeling of satiety and provides nothing more than what is known as “empty calories”. Empty calories are calories consumed from poor food sources that lack any kind of nourishment for the body. Items such as soda, chips, candy and the like offer no vitamins or minerals that can benefit ones health (and in some cases can even rob you of the vitamins your body needs) while still adding to your total caloric intake.
Due to the magnitude of this topic and the length at which it would take to discuss, I’d like to focus on one nutrient that seems to have lost focus over the years - fiber. With coronary heart disease being the number one killer for both men and women in America, fiber can play a critical role in helping reduce the risks. In fact, a Harvard study of over 40,000 male health professionals, researchers found that a high total dietary fiber intake was linked to a 40 percent lower risk of coronary heart disease, compared to a low fiber intake. Fiber intake has also been linked with the metabolic syndrome (high blood pressure, high insulin levels, excess weight (especially around the abdomen), high levels of triglycerides, the body's main fat-carrying particle, and low levels of HDL (good) cholesterol). Several studies suggest that higher intake of fiber may somehow ward off this increasingly common syndrome. Along with helping to reduce the risks of the above mentioned diseases, fiber has been found to be effective in helping to reduce adult onset diabetes – better known as Type II diabetes. With a well-rounded exercise program, fiber can be effective in reducing the risk of type II diabetes and possibly help reduce the need for insulin for those with diabetes. Other unhealthy related conditions fiber has been effective in helping are diverticulitis and constipation.
There are two types of fiber – soluble and insoluble. Both soluble and insoluble fiber are undigested, therefore they are not absorbed into the bloodstream. Instead of being used for energy, fiber is excreted from our bodies. Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not. Insoluble fiber passes through our intestines largely intact. The function of insoluble fiber is to move bulk through the intestines and control and balance the pH in the intestines whole soluble fiber binds with fatty acids and prolongs stomach emptying time so that sugar is released and absorbed more slowly. Sources of soluble fiber are: oatmeal, oat bran, nuts and seeds, legumes (dried peas, beans, lentils), apples, pears, strawberries and blueberries. Insoluble fiber sources are whole wheat breads, barley, brown rice, bulgur, carrots, cucumbers, zucchini, celery and tomatoes.
Current recommendations suggest that adults consume 20-35 grams of dietary fiber per day. Children over age 2 should consume an amount equal to or greater than their age plus 5 grams per day and yet the average American only eats approximately 15 grams of dietary fiber a day. So folks, it’s pretty simple, focus on at least 5 servings of fruits and vegetables as well as at least 5-8 servings of whole grain products per day and you are very well likely meeting your fiber requirements and improving your overall health. - Fred Fornicola
Tuesday, October 23, 2007
Here are just a few of the exercises you can do with stones:
Overhead Press (one arm or two)
Curl (one arm or two)
Clean & Curl
Clean & Press
Lift & Load
Clean to shoulder/chest
Front Squat with Press
8” 20lb with clear coat seal
List Price: $45.00
Domestic Shipping Rates: $25.00
10” 40lb with clear coat seal
List Price: $50.00
Domestic Shipping Rates: $40.00
12” 60lb with clear coat seal
List Price: $60.00
Domestic Shipping Rates: $47.00
There is a one to two week lead time on all stone orders.
As a free gift, all Slater Stone orders will come with a copy of the guide, “Training With Stones” by Fred Fornicola.
“…a very simple device that attaches easily to any structure and sturdy enough to support your full bodyweight and adds more productive exercises to your training ‘tool box.’” – Doug Scott, Strength and Conditioning Coach
The TRX System Professional is the original body-weight Suspension Training™ system offering a fusion of strength, balance and flexibility for people of all fitness levels; the most effective core conditioning system available anywhere. The System translates each user's bodyweight into variable resistance. Exercisers choose the degree of difficulty—from very light to very challenging—simply by changing their body position. No additional weight is required.
The System weighs less than two pounds and stores in a stuff sack the size of a running shoe. Workout anywhere there’s a sturdy structure and a body length of clear space:
Gym: power cage, smith machine, chin-up bar, cable tower
Outdoors: playground equipment, fence, tree, goal posts, basketball pole, tennis court, baseball backstop, bleachers
Home: door (with door anchor accessory), beam, wall (with wall anchor accessory), garage (with eye-bolt access)
To order yours or to train on the TRX Suspension trainer, contact Fred Fornicola
Monday, October 22, 2007
TRX Suspension Trainer - a versatile tool for home, travel and the gym
Elite Power Rings & Agility Ladders - great for athlete's
Slater's Lifting Stones - another valuable tool that can be used anywhere
Dave Draper's Top Squat - favorably endorsed by Dr. Ken Leistner
Dr. Paul Kennedy's DVD "The Kennedy System" - A great serious for getting healthy and lean
Phone Consultation - If you can't come in one-on-one, we can discuss your exercise and health program on the phone
Books by Brzycki and Fornicola, top grade supplements such as Dream Protein & Full Strength along with healthy living evaluations and a whole lot more coming soon
For more information call 908.433.4542 or email at email@example.com
Premiere Personal Fitness
Friday, October 19, 2007
Vitamin Water, in general, is "nutrionalized". Basically, it's filtered water that is fortified with some minuscule amounts of vitamins and minerals and a decent amount of fructose (fruit sugar). I would not recommend anyone drinking these to get their daily allowance of vitamins and the carbohydrates (which are all from simple sugars) would add up very fast. but here is where something like Vitamin Water can come in handy.
One of the most important times to replenish electrolytes, glycogen and stop the "breakdown" process that happens after an intense workout is immediately after you are done training. A mixture of some simple sugars and a liquid protein source (I recommend Dream Protein) really hits the spot and starts the recovery process - which is critical to becoming stronger and leaner. Remember, exercise is the stimulus - we grow outside the gym and this is the first step in the process.
A whole bottle of Vitamin Water only has about 25-30 grams of carbohydrates and tastes pretty good and would certainly serve the purpose as a post-workout carbohydrate recovery drink. - Fred Fornicola
Wednesday, October 17, 2007
Some who are familiar to the strength industry may say this sounds a lot like high intensity training, others may disagree – personally, I don’t care. I don't belong to any certain group or camp and I don’t subscribe to any particular dictum or have a particular dogmatic view on becoming stronger and more physically fit. I do believe that a person needs to work hard and be diligent in their pursuit but must also individualize their fitness so it becomes their own journey – no one else’s. There are many view points and opinions being flung about the Internet that state certain “rules” or “guidelines” need to met and if they’re not, you’re doing it wrong. Well, I’ll be the first to tell you that I haven’t lost a winks worth of sleep worrying about that one because I seem to break all the rules because I do whatever the hell I want, when I want, how I want and where I want – and no one can tell me otherwise. I set the rules because it’s my training, it’s my fitness, I just use the criteria I outlined as my guide. – Fred Fornicola
Saturday, October 13, 2007
An acquaintance of mine made a suggestion that I offer some ideas to beginners for losing weight. I would tweak his choice of "weight" by being more specific in saying "fat" but I do agree with his recommendation and feel this is a valid and hopefully useful topic to cover (and one which I will discuss in subsequent posts in greater detail) and hope this can help many people.
In most of my posts on this blog, I have what is usually an underlying message (and on occasions, I'm not shy by offering pretty direct thoughts as well) that the "doing" is the key to success. I have offered ideas on how to go about creating an exercise regimen that involves for the most part, a few exercises that when worked on a consistent basis can offer tremendous health benefits.
What I am offering you in this first segment is an uncomplicated way to start your way to losing weight without any excuses.
We will continue this later......... - Fred Fornicola
Wednesday, October 10, 2007
It never ceases to amaze me how rationalization is such a convenient approach to doing or not doing something. You know how it goes; you can make excuses for or against doing something and use the most cockamamie reasons to make it work for you. You can come up with a million and one reasons why you should or shouldn’t do something and talk yourself into believing it’s OK. Based on the dogmatic view points of exercise that are espoused on the Internet, in magazine and in books, it’s no wonder people consider exercise to be a hassle.
So can you guess what the number one reason most people don’t do some form of exercise? Is it:
A) They are already too healthy and don’t need to exercise
B) They don’t want their physique to change too much because they don’t want to shop for new clothes
C) Their significant other loves them just the way they are
D) They don’t have enough time
Yep, it’s D - They don’t have enough time. Most people feel that because of the “rules of exercise” that have been past down like the ten commandments that they don’t have an hour or more each day to exercise and work on their fitness. My question is “Who the hell does?” and better yet “Why the hell would you want to?” Improving you strength and fitness is about quality of work, not quantity. Train intensely two or three times per week and you can significantly improve your strength, muscularity and cardiovascular system. Incorporate some recreational activities if you choose and you have a well-rounded program that will enhance your life. If you can devote that much time then train for 10 - 15 minutes a day by doing bodyweight squats and some plank holds one day and then some pushups and run some sprints on another day. Fitness doesn’t need to be complicated or too time consuming so enough with the excuses and get moving. - Fred Fornicola
Monday, October 08, 2007
Each year, the 3rd Friday in October (this year it is the 19th) is designated National Mammography Day. On this day and during the course of the month, some radiologists provide free or discounted screenings. Last year more than 705 American College of Radiology accredited facilities took part in the program according to the NBCAM.
For further information and to learn which facilitates in your area are taking part, contact the following organizations:
American Cancer Society: 800-227-2345
National Alliance of Breast Cancer Organizations: 888-80-NABCO
Thursday, October 04, 2007
I often see (unfortunately) individuals who will not attend their training sessions due to “other” obligations, truly misunderstanding that their health should be high on the “to do” list and should be a priority. An application of a quality resistance and cardiovascular training program along with a sound nutritional plan is not a part time approach, it is more of a life change and once one becomes committed to that change, positive results will happen. Exercise and eating right on an occasional or semi-occasional basis will not yield optimum results – or any at all for that matter.
Attending to your health doesn’t need to be a full time job either. Making time to exercise two to three times per week for 20-30 minutes – (and that’s all you’ll need if you are truly working hard) will yield fantastic results in muscle gain, fat loss and cardiovascular health, assuming you are utilizing a safe and efficient program. I have clients that train with me two times per week for approximately 20 minutes and have made obvious gains in muscle and fat loss – not to mention an overall improvement in their physical and mental health. Of course, eating well is pretty much an every day thing but once proper habits and food selections are in order, it becomes second nature.
So, don’t make excuses for not exercising. If you have 60 minutes a week, you can improve your health, BUT the key is to be consistent in your efforts. The rewards are there for the taking. - Fred Fornicola
Thursday, September 27, 2007
Because the general public misconstrues moderation, they fail to focus more on what I believe to be a more reasonable approach which is BALANCE. Balance, to me, is very important to succeeding and meeting your desired goals. Without the right balance in your program you are likely to hinder performance. In general, to achieve a higher level of overall health and well-being there needs to be an emphasis put on certain aspects. I won’t delve too deeply into each one but individualized attention needs to be placed on specific areas such as nutrition, strength training, cardiovascular conditioning, flexibility and recovery - and all need to be viewed with equal importance. You can’t just focus on your strength training and have little regard for your nutrition and expect to succeed, nor will proper nutrition combined with a solid strength program insure optimum results without the right "balance" of cardiovascular work and ample rest and recovery.
Again, the five factors that I consider of utmost importance for overall health and which need to be done properly for optimum results are:
* Strength Training
* Cardiovascular Conditioning
* Flexibility Training
Think about how you can improve on any or all of these aspects and work to achieve balance and leave moderation out of the equation. - Fred Fornicola
Wednesday, September 26, 2007
I will also be offering in-depth phone consultations, training on the products I will be endorsing, corporate services and a host of other amenties to be added later on.
Right now, my web developer is working on setting up my website to advertise these products and services and we hope to have the site updated very soon. Anyone interested in discussing any of the services or products, feel free to email me at firstname.lastname@example.org or call Premiere Personal Fitness at 908-433-4542.
Friday, September 21, 2007
When you stop training a muscle it atrophies, which means it loses muscular size so in an unknowing way, she may be correct in not training her lower body directly (albeit a mistake since the benefits of being stronger and more flexible outweigh the small chance she may enlarge her lower extremities). And if the above statement is true then logic would dictate that she should probably not directly train her abdominals so she can obtain her required results for a smaller midsection.
So what’s the solution? A knowledgeable and conscientious fitness professional would take the time to explain (again) what takes place when muscles are directly stimulated through resistance training and offer the notion that all body parts can benefit from being stimulated. Most importantly, it should be left up to the trainee after they have the understanding that they can’t have it both ways. – Fred Fornicola
Sunday, September 16, 2007
I recommend reading the entire article: "The Organic Question"
Organic Shopping GuideWhat does the label mean?
The USDA National Organic Program regulates how the word organic can be used for both domestic and imported foods. The official "USDA Organic" seal signifies a product is at least 95 percent organic. Here's what the other labels mean:
*100% Organic All ingredients must be organic
*Organic Guarantees 95% of the ingredients are organic
*Made with organic ingredients At least 70% of the contents are organic
These 12 fruits and vegetables contain the highest levels of pesticides; buy organic to reduce your exposure.
Apples, Bell peppers, Celery, Cherries, Imported grapes , Nectarines, Peaches, Pears, Potatoes, Raspberries, Spinach, Strawberries
Also buy organic meats, poultry, eggs, and dairy to limit your exposure to antibiotics and growth hormones.
Don't Worry (as much)
The pesticide levels of these 12 fruits and vegetables are low to undetectable; okay to buy conventional.
Asparagus, Avocados, Bananas, Broccoli, Cauliflower, Kiwi, Mangoes, Onions, Papaya, Pineapples, Sweet corn, Sweet peas
Choose organic breads, pastas, cereals, and other processed foods when cost and availability allow it.
Wednesday, September 12, 2007
There is an old saying, "What goes around, comes around", and that seems to be exactly what is happening in the fitness industry these days. I was pleased to hear of a new book on the market titled, "Dumbbell Training for Strength and Fitness” by Matt Brzycki and Fred Fornicola. At a time when the industry has become thick with convolution, Brzycki and Fornicola have cut through the complexity to bring both the beginner and advanced trainer back to school. Almost lost in the shuffle of contemporary training technology, the bookresurrects the basic dumbbell to its rightful position as a very effective workout tool. In researching my own book, I was led to interview co-author Fred Fornicola. Fornicola stressed the emphasis of safety, efficiency, and effectiveness in the training protocols he and Brzycki present in their work. With decades of training experience between the two athletes/authors, they had no difficulties collecting contributions from almost two dozenprominent strength coaches in the industry who share common ground inthe many philosophies of strength training. Brzycki and Fornicola cementthis dumbbell training commonality in a bed of solid coaching information for the rank beginner to the advanced trainer. This is definitely not a book out to simply try to please everyone. The authors are not afraid to challenge some current sacred ground endorsed by many in the coaching field. The controversial applications of sports specific training, explosive training, and training in an unstable environment are examined for soundness and validity. The dumbbell may not be extravagant in its appearance, but its practicality as a very effective training tool can be traced back centuries, even as far back as the Greeks. Our modern day Iron Game pioneers of this century also benefited tremendously from dumbbell exercise, and were training the muscles of the trunk long before "Core and Functional Training" became buzz words. This book should be in the library of every serious trainer out there working in the industry. Matt Brzycki and Fred Fornicola have done a great job in simplifying the unnecessarily complex views of today’s “trends” and collapsing the time required to produce fantastic results with such minimal equipment. The book is excellent, the timing is right; the price is an insult to the experience of these two men. Good work Matt and Fred! - Randy Roach, Author of “Muscle, Smoke & Mirrors”
Order Your Copy HERE
Monday, September 10, 2007
So where can you go to continually educate yourself without having to sift through all the muck and mire and get some impartial ideas? Lately I’ve been checking out sites that are about running and biking. I do both activities and after delving deeper, I found that these sources offered some solid information on strength and conditioning training for their particular activity. Of course, I didn’t agree with all of their recommendations, but their suggestions are open-minded and based on helping the respective athlete improve their performance without selling them a bill of goods or suggesting that there was only “one best way.” These resources, with their offering of general information, allow the new as well as the experienced trainee to sift through very easily the simple, yet effective ideas without all the rhetoric.
Here is one you can start with. - Fred Fornicola
Wednesday, September 05, 2007
Thursday, August 30, 2007
Too often, as I stated previously, individuals dole out recommendations with little or no working knowledge. More often than not it would be best to provide no comment or suggestion at all, but as I stated, most people need to express their thoughts. For those who truly understand what is of value, the sound advice of “Try it and find out” can be the best counsel one could ever offer. Being unique individuals with distinct needs, one can through trial and error discover what is in fact best for them.
I’ll leave you with this provoking quote from Luc de Clapiers de Vauvenargues: “The things we know best are things we haven’t been taught.” - Fred Fornicola
Tuesday, August 28, 2007
Arthur challenged the industry hard, leaving a wake in his path, and while he was not adorned by many, he was highly respected by those who came in contact with him. His straightforward approach and hard-nosed logic made Arthur Jones a man, who when he spoke, people listened.
I consider myself to be fortunate to have learned of Arthur Jones when I was at the tender age of 16 and have learned a great deal from his writings and applying his philosophy on training. I am also very lucky to have friends who were "there" when Nautilus and high intensity training were pioneering a more safe, efficient and effective means of exercise.
Today, Mr. Jones died at his home in Florida and he leaves a legacy that only those who knew him could truly understand. I offer my condolences to his friends and family and appreciate what he has done for me and the fitness industry. I don't think there will be another like Arthur Jones.
Thursday, August 23, 2007
So, because I'm such a nice guy, I'll let you in on the industry secret...... and that secret is, there is none!
No magic potion or exilir nor vibrating table, wobbly board or special amount of sets and reps lend themselves to being anything more than a game of Three Card Monty for the fool who is willing to play. Success in your fitness (and let's face it, in anything you do) revolves around using common sense, working hard and being consistent at your endeavor so those of you out there hoping the next Men's Health magazine will give you the next clue to great abs or you ladies are hoping to look like a Hollywood movie star next time you take your "butts and guts" class, understand that this may be just a fun way for you to achieve your fitness - and that's OK, but don't think for one minute that you are embarking on the ride to victory in your pursuit of physical greatness because 999 times out of 1,000 - you're on the wrong road. - Fred Fornicola