Using Your Body

I love to exercise outdoors at autumn time here in the North East - especially early Sunday mornings. The air is crisp and clean, no one's up and about yet in town and well, it's just invigorating as hell to me. And why not, I'm outside using my body to better my health and fitness.

I'm a HUGE believer in frequent, if not daily activity and also a BIG proponent of using your own bodyweight for exercise. Many "poo-poo" bodyweight activities unfortunately feeling that one cannot build strength and that one "must lift weights" to get stronger - nothing could be further from the truth. Strength is relative to the individual and should reflect their goals.

Exercises that you can do just using your body include various deep knee bends, countless versions of pushups, handstands, pull/chin-ups, plank holds, table makers, bridging, jumping rope, hill sprinting, crab walking, lunging, crunches, wall walks, etc., etc., etc. can seriously give you one helluva workout in a short amount of time that will build strength and cardiovascular endurance. - Fred Fornicola

Is It Time to Change Your Oil?

One of the most important aspects of optimal health and prevention of disease involves the kinds of oils you use in your engine (body). The types of oils or fats your eat plays a major role in your health. The actual chemistry of the fats is complex but I am going to make it simple for you by just saying there are essential fats and ugly fats. In the U.S. we are consuming major amounts of the ugly fats which can contribute to chronic disease. The essential fats are critical to our health and supply the following well documented functions:

*Used in brain cells, nerve endings, neurological development in children, and all cells of the body
*Maintains proper immune function
*Lowers triglycerides and increases beneficial HDL cholesterol
*Helps insulin work more efficiently and maintain proper blood glucose levels
*Makes a class of hormones known as prostaglandins which have an anti-inflammatory effect, lowers blood pressure, relaxes arteries, and prevents abnormal blood clots
*Produces energy form our food and helps transport oxygen through cell membranes where energy for the muscles, heart, and brain are produced
*They are growth enhancing and helps to improve the recovery of muscle fatigue
*Helps to carry toxins and other waste materials out of the body through the skin, intestines, lungs, and kidneys
*Promotes the proper cell division of cells called chromosomes
*In fact essential fats in the form of fish oil supplements are used widely in Europe by Doctors after a heart attack or stroke instead of the blood thinning medications we use in this country (aspirin, plavax, coumadin)

The best sources of these essential fats include wild salmon, mackeral, sardines, trout, herring, and flax oil. Other sources include hemp oil, ground flax seeds, olive oil, soybean oil, canola, soybean, walnuts, dark green veggies, and pumpkin oil. Taking fish oil capsules is one of the best ways to ensure the delivery of large therapeutic amounts of the good essential fats.

The ugly oils have the opposite effects of the above and include the saturated fats such as beef, red meat, organ meats, whole fat dairy products, butter, margerine, cocoa butter, palm kernel oil, fried foods, and hydrogenated or partially hydrogenated oils. Avoid these ugly fats at all costs and change your oil today!

Tom Mantos
(732) 219-9636
www.MetabolicNutrition.Meta-ehealth.com

NEW - Conditioning & Flexibility Classes

Now that I have more open space available (due to my 31st time rearranging this place), I will be offering some additional features here, the first being a conditioning and flexibility class. This class will be specific to improving your cardiovascular conditioning, improving your flexibility and focusing on helping you to reduce body fat levels through our approach. These sessions will be 30 minutes long and will be customized to each persons current fitness level. Your options are as follows:

One-on-One class - $40
2 People - $20/ea
3 People - $15/ea

I will only be taking a max of 3 people per session. If you (or have friends/co-workers that would be interested in doing these classes), please contact me via email or when you are in here and let me know the times/days that would work for you and whether you want to do a one-on-one session or would like to be involved in a group and then I will coordinate the rest.

I look forward to hearing from you,

Fred Fornicola908.433.4542
www.PremierePersonalFitness.com
"Train With A Purpose"

What's Your Resting Heart Rate?

An important aspect of health and fitness (and a good indicator of how the old ticker is doing) is to measure your resting heart rate. The best time to check your resting heart rate is when you first wake up and before you even get out of bed. Using your index and middle fingers, find your pulse via your wrist (radial pulse) or neck (carotid pulse). Have a clock or watch available that has a second hand so you can count your pulses and watch the clock. Take your pulse for 20 seconds and multiply that number it by 3 (3x20 seconds = 1 minute). For instance, if you have 22 beats in 20 seconds multiply that by 3 and your resting hear rate would be 66. Take this test for 2 or 3 consecutive days for an accurate reading.

A good pulse rate for Men ages 35-55 are as follows:

Average - 71-76
Above Average 67-71
Good 63-66
Excellent 57-63
Athlete 50-57

A good pulse rate for Women ages 35-55 are as follows:

Average - 73-78
Above Average 69-73
Good 65-69
Excellent 60-65
Athlete 54-60

Note: Keep in mind that beta blockers and other medications may alter your true reading.

Additional considerations are if your resting heart rate is really low, that could be an indication you may have issues with your adrenal system so if you have a low resting HR but feel fatigued, unrested or get lightheaded at times it may be a good idea to see a doctor or qualified nutritionist. For the most part, however, this little test will give a good indication of your current fitness.

Fred Fornicola - Fitness Professional

A New Layout to the Studio

A new layout for Premiere to expand services and new techniques.

Premiere Personal Fitness Webpage Updates

Updates to the Testimonials, Resources and Services pages of the Premiere Personal Fitness website with new pictorial shots of the studio.

Jersey Shore Health and Wellness Group

Nutritionist Tom Mantos and I are in the midst of developing a group to create a holistic approach to living. As we proceed, we will be bringing on more and more locally, qualified individuals in their field of expertise so as to provide you with additional resources to achieve greater health. Currently, we have developed a blog spot called "Jersey Shore Health & Wellness Group" to keep you up to date. Please visit the page often (or become a "follower" (see the bottom of the right hand side to sign up)) because the page will be updated frequently with news, announcements, information, rants and raves, thoughts and ideas and a host of other information to assist you with your health and fitness.