tag:blogger.com,1999:blog-349159562024-03-07T13:50:53.777-05:00Premiere Personal Fitness BlogPremiere Personal Fitness has created this blog to share random thoughts and ideas on numerous aspects of becoming stronger and improving ones level of fitness. The approaches to training expressed here are based on safe, effecient and effective principles without being exclusive to any one protocol. Thoughts and recommendations on nutrition, conditioning, health and any other topics are based on many years of experience as well as personal opinion.
<b>www.premierepersonalfitness.com</b>Fred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comBlogger312125tag:blogger.com,1999:blog-34915956.post-49168198988133190922011-08-13T17:00:00.000-04:002011-08-13T17:01:14.978-04:00New BlogPlease check out my new blog at <a href="http://www.fredfornicola.com/">www.fredfornicola.com</a>
<br />Fred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-2073038295587684652011-06-13T08:02:00.003-04:002011-06-13T08:06:25.852-04:00Bending The Aging CurveA great article by Clarence Bass on how to use exercise to keep us young and fit by <a href="http://www.cbass.com/BendingTheAgingCurve.htm">Bending The Aging Curve</a>!Fred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-51130071996471888062011-06-04T12:43:00.002-04:002011-06-04T12:47:03.691-04:00A Review of "Strength and Fitness for a Lifetime: How We Train Now"<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-xh-zMYLMNEVMvkd8kS67E2Ad4Sck_eThwJPrvMXXMXePAGz9bTcNkT2zEFbMp74rvs4bb8J2VRXv_iPNLlLs2SMQRqFUc3jiGU2PaEim4tteL0HG1AZkg_6kQh4LCCsU3wgdsA/s1600/cover2.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 75px; FLOAT: right; HEIGHT: 99px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5614407098472696290" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-xh-zMYLMNEVMvkd8kS67E2Ad4Sck_eThwJPrvMXXMXePAGz9bTcNkT2zEFbMp74rvs4bb8J2VRXv_iPNLlLs2SMQRqFUc3jiGU2PaEim4tteL0HG1AZkg_6kQh4LCCsU3wgdsA/s200/cover2.jpg" /></a><br /><br /><div>Michael Allen Smith of <a href="http://criticalmas.com/">"Critical Mas"</a> recently reviewed <a href="http://premierepersonalfitness.com/how_we_train_now.php">Strength and Fitness for a Lifetime: How We Train Now</a> and it can be viewed on his <a href="http://criticalmas.com/2011/06/strength-and-fitness-for-a-lifetime/">BLOG</a></div>Fred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-40230680598807788812011-05-24T10:17:00.006-04:002011-05-24T12:49:56.832-04:00Strength and Fitness for a Lifetime: How We Train Now<div align="left"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6xG0aBvmItldEI8kjSak-vJNz36P1Ga32kq3S6wDqNXLyZXAgWEEHcsJnXi0oHBNHWZcu1RePnjMvoeGGz0LLtSZ7OzJoUbCnGJ7lsL46M4eHVESxjIqvAEgRvvpqs43SkYLDUQ/s1600/cover.jpg"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 152px; FLOAT: right; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5610287593053989282" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6xG0aBvmItldEI8kjSak-vJNz36P1Ga32kq3S6wDqNXLyZXAgWEEHcsJnXi0oHBNHWZcu1RePnjMvoeGGz0LLtSZ7OzJoUbCnGJ7lsL46M4eHVESxjIqvAEgRvvpqs43SkYLDUQ/s200/cover.jpg" /></a><br />ALLOW ME TO EXPLAIN<br /><br /><a href="http://premierepersonalfitness.com/how_we_train_now.php">“Strength and Fitness for a Lifetime: How We Train Now”</a> is a collection of more than 40 individuals from across the country who have shared how they have fine-tuned their strength and fitness regimen to suit their goals and needs. Do not be fooled into thinking that this is some “old farts” catalog that discusses “this injury or that one.” And it certainly isn’t a “poor me” attitude that these contributors focus on as there’s very little mentioned of what cannot be done any longer. To the contrary, this compilation has a very strong focus on what CAN be accomplished. These individuals are not to be deterred by age or contraindications as they have found and established desirable goals and have stopped trying to put the “square peg in the round hole” as they’ve grown through the years. Sharing their fitness program in these pages is, to say the least, inspiring and thought provoking. There is much to glean from these contributors and when you think there’s no hope, read through these pages, knowing that no matter what, strength and fitness can and should be for a lifetime! - <a href="http://www.blogger.com/www.premierepersonalfitness.com">Fred Fornicola<br /></a><br /><strong>Contributors</strong><br /><br />Victoria Albano, Clarence Bass, Liam “TAKU” Bauer, Jim Bryan, Matt Brzycki, Mike Buckley, Glenn Citerony, Mark Collins, Michael Conway, Charles Davall, Theresa Deckebach, Bill DeSimone, Fred Fornicola, Logan Franklin, Jeff Holt, Dan John, Sunir Jossan, Hank Kearns, Tom Kelso, Jim Kielbaso, Kristopher Kotch, Michael Lucchino, Tom Mantos, Jim Mardis, Dan Martin, Vicki Masterson, Keoni Ronald May, Steve McKinney, John Mikula, Andy Mitchell Tom Mitchell, Bill “Wicked Willie” Peel, Bill Piche, Rick Rignell, Dan Riley, Dennis Rogers, Doug Scott, Bob Sikora, Peter Soderman, Janice Vale, Wayne Westcott, Brian Wilt, Dwayne Wimmer, Richard Winett<br /></div><br /><br /><br /><div align="left"><strong>Endorsements<br /></strong><br /><em>“Exercise has been part of my life for more than forty-five years. It is far more important for me and all adults to participate in meaningful exercise to help maintain or possibly improve the quality of life. For some adults it is difficult to find the motivation and easy to understand evidenced based information. “Strength and Fitness for a Lifetime: How We Train Now” should provide both the information and the inspiration to help get you started or find new ideas to add to current exercise regimen.”</em> – Dan Riley </div><br /><div align="left"><br /><em>"We, the Baby Boomers and seniors, are the fastest growing demographic in America. Building and maintaining vibrant health and fitness benefits us individually, of course, but also collectively as a nation. “Strength and Fitness for a Lifetime: How We Train Now” takes a look at how some of us "just do it" at any age."</em> - Logan Franklin </div><br /><br /><div align="left"><em>“It's still unusual for people to be training diligently and hard in their middle to older years. So much of the available information and materials are geared toward people just starting to train or for serious, but younger people. I thought by being involved in this project I would gain a lot of understanding about how people have stayed motivated and adapted their training as they've become older. At the same time, I wanted to contribute my own experiences to this project because I believe they can be helpful to others”.</em> – Richard Winett</div><br /><div align="left"><br />To order your e-book copy, visit <a href="http://www.blogger.com/www.premierepersonalfitness.com/how_we_train_now.php">Strength and Fitness for a Lifetime: How We Train Now </a>or email Fred Fornicola at fredfornicola@gmail.com. The cost is $10.00. </div>Fred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-473576943468497662011-04-26T16:26:00.002-04:002011-04-26T16:28:43.659-04:00Ellen Cahill Joins Premiere Personal FitnessEllen Cahill joins Premiere Personal Fitness as a new Personal Trainer. Check out her bio...."<a href="http://www.premierepersonalfitness.com/ellen_cahill_bio.php">Ellen Cahill"</a>Fred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-7224509964233127402011-03-28T14:05:00.006-04:002011-03-28T14:54:54.509-04:00My Story<strong>What Got Me Started</strong><br /><br />My discovery and introduction to proper exercise happened back in March of 2010 with Fred Fornicola and <a href="http://premierepersonalfitness.com">Premiere Personal Fitness</a>. I was tired and out of shape and generally feeling unwell and frankly, old…certainly older than my years. At the time, I was having bouts with rheumatoid arthritis and my doctor had recommended I see a physical therapist. After a couple of visits, I was becoming dissatisfied with spending time and money doing something that provided me no relief or benefits. In short, it was just not a good fit for me. I explained my situation to a friend and she highly recommended that I make an appointment to see Fred. She explained that Fred could help me perform the prescribed exercises I needed to do to improve my situation with my RA and that the fees were comparable to what I was spending with the physical therapist. So, I figured I had little to lose by having a sit down with Fred. I made my appointment for a free consultation and Fred did a full health history evaluation with me. As we proceeded through the consultation, he notices a bit of hesitation on my part and told me to call him when I was ready to commit to improving my health. Well, a few months later I was ready and began my program.<br /> <br /><strong>Why I Stayed</strong><br /><br />I am not particularly athletic and avoided exercise like the plague up to this point, but I was committed to showing up for my sessions and seeing where this would lead to. To be honest, I didn’t enjoy training at first and mentally had to talk myself into showing up and working. I would think of all the other more pleasant things I could be doing and was determined to improve my functionality and reduce the pain from my arthritis. Slowly, the idea of exercising got easier, things didn’t seem so foreign and my body started toning up. I began to realize that my stiff, arthritic joints were feeling loose and comfortable immediately after my training sessions. Even into the next day I was feeling more mobile and had incredible amounts of energy. I no longer had to mentally fight with myself to get to the gym as I was now one of “those people” I was always intrigued by, those who enjoy exercising and use the gym as their “drug”. <br /> <br /><strong>My Progress</strong><br /><br />At the one year mark I had lost over 25 pounds of fat, toned up dramatically, became more functional in daily life and felt the clock turn back 10 years. The benefits I have experienced have been overwhelming to my health and self-esteem. Meeting and working with Fred and his powerful influence made all the difference in this once tired, sick, middle aged woman. Without his guidance, I don’t know if all of this would have been possible.<br /><br /><strong>My Epiphany</strong><br /><br />So impressed with my changes (and encouragement from Fred), I decided to enroll in Brookdale Community College’s Certified Personal Training Program. He told me that when I graduated he would like me to train people at his facility and that is why I am at Premiere Personal Fitness today so I can help others become healthier and more purposeful in life. My pledge to you is to provide a safe, fun and challenging exercise program that will help improve your strength, flexibility, endurance, body composition and confidence. Hey, I’m the first to say that I don’t have the perfect body, but I am perfectly strong and perfectly healthy and you can be too! -<em> Ellen</em>Fred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-14127324432668977722011-03-24T08:47:00.026-04:002011-03-30T12:07:50.271-04:00The Resource PageThe names listed below are high quality resources for training and exercise information.<br /><br /><a href="http://cyberpump.com"><strong>Cyberpump</strong></a><br />editor@cyberpump.com<br />www.cyberpump.com<br /><br /><a href="http://coachaprotraining.com"><strong>ProTraining & Consulting</strong></a><br />Mark Asanovich <br />www.coachaprotraining.com<br />(612) 462-3566<br /><br /><a href="http://superstrengthtraining.com"><strong>Bill Hinbern's Super Strength Training</strong></a><br />info@superstrengthtraining.com<br />www.superstrengthtraining.com<br /><br /><a href="http://WhelanStrengthTraining.com"><strong>Whelan Strength Training</strong></a><br />Bob Whelan<br />www.NaturalStrength.com<br />www.WhelanStrengthTraining.com <br /><br /><a href="http://tomkelso.com"><strong>Tom Kelso</strong></a><br />info@tomkelso.com<br />www.tomkelso.com<br /><br /><a href="http://excellenceinfitness.com"><strong>Excellence In Fitness Personal Training </strong></a><br />Joe Aben <br />info@excellenceinfitness.com<br />www.excellenceinfitness.com<br /><br /><a href="http://PremierePersonalFitness.com"><strong>Premiere Personal Fitness</strong></a><br />Fred Fornicola <br />fredfornicola@gmail.com<br />www.PremierePersonalFitness.com<br />(908) 433-4542<br /><br /><a href="http://RandyRoach.ca"><strong>Randy Roach</strong></a><br />www.RandyRoach.ca<br /><br /><strong><a href="http://TotalSportsComplex.com">Total Performance Training Center</a></strong><br />Jim Kielbaso <br />jim@totalsportscomplex.com <br />www.TotalSportsComplex.com<br />www.UltimateStrengthAndConditioning.com<br /><br /><a href="http://athleticstrengthandpower.com/"><strong>ASAP~Athletic Strength And Power</strong></a> <br />Ed Cicale<br />ASAPtheWORKOUT@gmail.com<br />www.athleticstrengthandpower.com<br /><br /><strong><a href="http://jerseyshorehealthwellnessgroup.com">Massage by Marcos</a></strong> <br />massagebymarcos@live.com<br />www.jerseyshorehealthwellnessgroup.com<br />(917)882-2557<br /><br /><a href="http://ultimate-exercise.com"><strong>Ultimate Exercise, Inc.</strong></a><br />www.ultimat-exercise.com<br />www.bodybyscience.net<br /><br /><a href="http://phandf.com"><strong>Jeff Holt's Personal Health and Fitness</strong></a><br />www.PHANDF.comFred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-60383361908743398242011-03-22T15:15:00.003-04:002011-03-22T15:26:01.897-04:00Quality vs Quantity - REPSI'm a HUGE advocate of "Quality vs Quantity" in many aspects of fitness (and in life) and today I want to address the QUALITY of a repetition vs the Quantity. <br /><br />Quite often, the quality of a repetition can be lost when a trainee does not connect "mind and muscle". Hoisting a weight up and down will equate to some benefit and more than likely, stroke one's ego but given an ooportunity to truly feel the muscle through the entire movement will produce greater gains in muscular and cardiovascular stimulation, reduce shearing forces on the joints and soft tissue and produce one helluva pump. Yes, your weights will need to be reduced or you may only get a percentage of the reps you achieved before, but performing the exercise properly and with intent will go far beyond the numbers you tell your buddies you just lifted. <br /><br />Try this next time you do pushups:<br /><br />Start in the bottom position of the pushup. Make sure your entire body is "tight", now with great intent, slowly start to press your body up using a 3 second count to achieve the positive portion of the rep - the whole time trying to adduct your hands together on the floor (which, of course, won't happen but will yield an incredible contraction int he pectorals). Pause at the top, but keep the elbows slightly bent and briefly hold that contraction, now lower your self down in 3 seconds (as with the start position, don't rush through and just drop down) and when you get to the bottom position pause for a brief second (again, body fully tight) and hover over the floor for a moment then squeeze out of the bottom again. Let me know how you feel after 10 of these reps......and remember, think QUALITY!!!!!Fred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-21477197392404618492011-03-11T08:37:00.002-05:002011-03-11T08:40:20.865-05:00Freddie's Friday Fiesta with DaveDave and I did the following workout this morning:<br /><br />Hammer Strength Pulldown 8 reps<br />Pendulum Chest Press 8 reps<br />Treadmill Incline Sprint :45 seconds<br />Paramount Pullover 8 reps<br />Marpo Kinetics Rope Pull :45 seconds<br />Treadmill Incline Sprint :45 seconds<br /><br />We repeated the cycle 2 more times and it only took 20 minutes to complete.Fred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-75595375919399067142011-03-01T06:48:00.002-05:002011-03-01T06:49:41.384-05:00The "10 in 10" ProgramFitness Professional, <a href="www.premierepersonalfitness.com">Fred Fornicola </a>and Nutritionist, <a href="www.jerseyshorehealthwellnessgroup.com">Tom Mantos </a>are conducting a workshop on how to lose "10 pounds in 10 weeks" (your mileage may vary). Spring is a blink away and it's time to get ready to look good in shorts and a T-shirt.<br /> <br />Fred Fornicola will be discussing and providing a 10 week fat-burning cardiovascular plan for every level of fitness and Tom Mantos has devised a nutritional program geared purely at burning fat and losing weight and will cover all demographics of nutritional needs.<br /> <br />You must sign up for the workshop by notifying Fred or Tom and please feel free to bring a friend - it's always a great idea to have a partner when you are pursuing these types of programs. If you can't make the meeting, that's fine as our information can be made available to you and payment can be arranged.<br /> <br /><strong>Date: <em>Thursday, March 10th</em><br />Time: <em>7:30PM</em><br />Location: <em>Premiere Personal Fitness - 614 Lake Ave., Asbury Park</em><br />Cost: <em>$50.00</em></strong> <br /><br />Feel free to contact Fred or Tom for more details: <a href="www.JerseyShoreHealthWellnessGroup.com">Jersey Shore Health & Wellness Group</a>Fred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-42412224005222807682010-11-22T17:34:00.001-05:002010-11-22T17:35:08.821-05:00Toys for Tots Christmas DriveThe Asbury Park P.B.A., Local 6 is once again sponsoring a “Toys for Tots” drive to give those less fortunate in our area an opportunity to have a Merry Christmas. Keeping in with our practice of helping those in our immediate community, Premiere Personal Fitness will be collecting new, unwrapped gifts for boys and girls - with ages ranging from new born to 16. These kids need clothing, games, personal items, books, toys, etc – things that we take for granted every day. There is no dollar amount required to spend – it’s just about sharing with others who have very little. Also, please remember the demographics of those receiving these gifts when purchasing. Last year, Premiere Personal Fitness was the top collector in toys – let’s be #1 again this year! Thanks…. If you have any questions, feel free to call me at 908.433.4542 or email me at fredfornicola@gmail.comFred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-80754544659565171082010-10-26T16:38:00.000-04:002010-10-26T16:40:20.086-04:00Training Programs and Rates at Premiere Personal FitnessTRAINING SESSION PROGRAMS & RATES<br /><br />“Invest In Yourself”<br /><br />One-on-One Strength Training <br />$40.00 for 30 minute session<br /><br />One-on-One “Elite” Strength Training <br />$75.00 for 30 minute session<br /><br />One-on-One Strength, Cardiovascular and Flexibility Training <br />$75.00 for 60 minute session<br /><br />One-on-One Cardiovascular Training <br />$40.00 for 30 minute session<br /><br />Group Cardiovascular Training (2-4 people) <br />$15.00 per person for 30 minute session<br /><br />For more information visit<br /><a href="www.premierepersonalfitness.com">www.PremierePersonalFitness.com</a> <br />or call Fred Fornicola at 908.433.4542Fred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-85263295512921563152010-10-12T16:07:00.002-04:002010-10-12T16:09:43.368-04:00NEW Fat Loss Winter ProgramFred Fornicola (Fitness Professional)and Tom Mantos (Clinical Nutritionist) will be holding a fat loss contest for anyone interested. The contest is based on percentage of fat loss over a 5 month period. Body fat lost and muscle gained are part of the total equation. In addition, we will cover other aspects associated with this time of year.<br /><br />For those that may get better benefits from a group setting we have set up 5 separate group meetings. These will be held at Premiere Personal Fitness in Asbury Park. These phases will be as follows:<br /><br />November-Structuring a Plan<br />December-Handling the Holidays<br />January-Dealing with Stress and Setting Goals<br />February-The Winter Blues<br />March-Maintaining and Getting Ready for Spring<br /><br />To make the contest more challenging and rewarding we are charging $100.00 per person. If you bring a friend along and he or she signs up for the program, you will receive a $25.00 rebate and only have to pay $75.00. We are looking for a minimum of 10 contestants to participate and the winner will receive a $100.00 American Express Gift card. Second place will receive a $50.00 gift card.<br /><br />As an added bonus, Tom will be doing body composition analysis at my office for free once per month. That's $175.00 savings!<br /><br />All you have to lose at this point is some unwanted fat. The first meeting is scheduled for Monday November 1, 2010 at 7 PM so please let me know as soon as possible if you (and anyone else you can encourage to participate) are interested in the program. You have until October 25th to register.<br /><br />For more information, contact Fred Fornicola at fredfornicola@gmail.comFred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-73442850209654299092010-09-28T09:47:00.004-04:002010-09-28T09:52:41.729-04:00PPF YouthFIT CertificationMatt Brzycki and I just completed writing our Premiere Personal Fitness YouthFIT Certification Course. To become PPF YouthFIT Certified, visit our blog.<br /><br /><a href="http://www.premierepersonalfitness.com/youthfit_certification.php"><em><strong>YouthFIT Certification</strong></em></a>Fred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-58072724039944709902010-09-17T09:18:00.000-04:002010-09-17T09:19:00.839-04:00Concept II DYNO<object width="640" height="385"><param name="movie" value="http://www.youtube.com/v/qaGv_tzu5EU?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/qaGv_tzu5EU?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="500" height="385"></embed></object>Fred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-89901296738554764052010-09-10T08:17:00.000-04:002010-09-10T08:19:10.416-04:00<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/xoxxix0QQdU?fs=1&hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/xoxxix0QQdU?fs=1&hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>Fred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-35712764835256194192010-08-31T07:21:00.000-04:002010-08-31T07:23:05.889-04:00Well Worth the InvestmentI don't usually recommend or endorse too many books on training...and for one very good reason - "Because there aren't many out there!", but the one's I feel are spot-on, I like to share and such is the case with Dave Durell's <br /><br /> ====> <a href="http://a6deb3snxgnaozfhwg2f5cyi9i.hop.clickbank.net/"><em><strong>HIGH INTENSITY MUSCLE BUILDING</strong></em></a> <====<br /><br />Dave's concise and thorough depiction of proper strength training (along with his endless "bonus offerings") makes this an endless source of great information. If you can't directly work with a qualified fitness professional, HIGH INTENSITY MUSCLE BUILDING is the next best thing!Fred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-85130215352274152162010-08-30T07:57:00.003-04:002010-08-30T07:59:54.503-04:00Dumbbell Training VideosI have started a video series from our book, <a href="www.premierepersonalfitness.com">"Dumbbell Training for Strength and Fitness"</a>. Today is the first installment and I will be providing a weekly video highlighting areas of each chapter with exercise descriptions, illustrations and workouts so you may want to bookmark this site. Please feel free to pass this along to others as they may also benefit from it.<br /> <br /><strong><em><a href="http://dtfsaf.blogspot.com/">DUMBBELL TRAINING FOR STRENGTH AND FITNESS VIDEO SERIES</a></em></strong>Fred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-90449344130718187472010-08-28T15:43:00.006-04:002010-08-28T16:43:13.476-04:00The Saturday Morning Crew kicked butt as they performed an intense conditioning cycle today. There were 4 stations were: Concept II SkiErg, Schwinn Windsprint, Concept II Rower and Marpo Kinetics Viper Rope. Each man did a station for 2 minutes and rested for 1 minute between each station for their first round. Their second round consisted of 90 seconds with 1 minute rest between stations and their 3rd and final round was 1 minute long with 1 minute rest between stations. They pushed each interval very hard and needless to say, were beat after they were done. Job well done, fellas!<br /><OBJECT class=BLOG_video_class id=BLOG_video-79ad298a3eb5f64b height=266 width=320 contentId="79ad298a3eb5f64b"></OBJECT>Fred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-19358378696610651312010-08-25T07:54:00.000-04:002010-08-25T07:55:21.809-04:00An 8 Week Training CycleMost people cycle their training by using different rep ranges, exercises, sequence of exercises, volume, etc. and they all can work. I have found for myself (and others) that cycling frequency can work very well without changing any other factors. Take the following as an example:<br /><br />Weeks 1&2: 3 full-body workouts<br />Weeks 3&4: 2 full-body workouts<br />Weeks 5&6: upper/lower body split <br />Weeks 7&8: 1 full-body workout<br /><br />Weeks 1 and 2 are straight forward, non-consecutive workouts performing exercises that work the whole body. If compound movements are used, a total of 5-10 hard sets per session will suffice. If possible, do not do any intense conditioning work on the off days but feel free to recreate.<br /><br />Weeks 3 and 4 are again straight forward in that these 2 weeks are giving you just a little more rest between strength training days since you are strength training twice each week. You can throw in an intense conditioning day if you'd like and again, feel free to recreate.<br /><br />Weeks 5 and 6 have you splitting your workouts up into upper and lower days done over 3 non-consecutive days. This will have you performing 2 upper and 1 lower workout the first week and 2 lower and 1 upper workout the following week.<br />Depending on what your full body workout looks like, you may be only doing a couple exercises for the lower body. To make the trip to the gym worth while, you can include any direct abdominal and lower back work to this day if it makes sense to your overall program. On lower body day you may want to throw in a handful of intervals via the bike, running, elliptical, whatever works for you<br /><br />Weeks 7 and 8 have you strength training only once a week - giving you 6 days of rest from strength training. Throw in 1-2 intense conditioning days but focus on recovery.<br /><br />Fred FornicolaFred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-3838332710227381692010-08-21T12:45:00.002-04:002010-08-24T12:14:30.508-04:00Massage by Marcos<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwfzaob9SVVsXQZPUJrGybkzMoTi3eyafIBIoyNnDcmxrVrMu0-xuI3ZtYbPpg8dzd70mKu7ifJut0uqKPLPOIvcjv-116uUjxq2RECazMk6j6xR8egELpJbgemPep48g5euHz2w/s1600/MassagebyMarcos.jpg"><img style="float:right; margin:0 0 10px 10px;cursor:pointer; cursor:hand;width: 186px; height: 200px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwfzaob9SVVsXQZPUJrGybkzMoTi3eyafIBIoyNnDcmxrVrMu0-xuI3ZtYbPpg8dzd70mKu7ifJut0uqKPLPOIvcjv-116uUjxq2RECazMk6j6xR8egELpJbgemPep48g5euHz2w/s200/MassagebyMarcos.jpg" border="0" alt=""id="BLOGGER_PHOTO_ID_5509010492687356914" /></a><br /><strong>Marcos Pichardo, CMT<br />917.882.2557<br />massagebymarcos@live.com</strong><br /><br />Certified by the Massage, Bodywork & Somatic Therapy Committee of NJ<br /><br /><em>"Enhancing the well-being and quality of life through massage therapy."</em><br /><br />Marcos is available for Chair and Table Massages on Saturday's at <a href="www.premierepersonalfitness.com">Premiere Personal Fitness</a>, 614 Lake Avenue,, Asbury Park. Massages start at 9AM by appointment only.<br /><br />Marcos is also available for home massages on Saturday afternoons and Sunday's by appointment only. A 24 hour notification is preferred.<br /><br />Chair Massage: $1.00/per minute - Table Massage: $75.00/per hour<br />Out calls for Table Massage: $85.00/per hourFred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-46861597204512640302010-08-21T06:31:00.003-04:002010-08-21T06:31:00.259-04:00Some Words from the "Elite""Fred's new <a href="http://strengthandfitness.blogspot.com/2010/03/premiere-personal-fitness-elite.html">ELITE</a> program has had a significant impact in a very short period of time. Since initiating this program, I have increased my overall strength and endurance...as well as achieving a visible improvement in my physique...best of all, I have "seen" these changes almost immediately. As a result of my training, I am well on my way to reaching my goal of overall improved health." - Jason Woods<br /><br />"Fred’s <a href="http://strengthandfitness.blogspot.com/2010/03/premiere-personal-fitness-elite.html">Elite program </a>has been a life-changing experience for me, after struggling for years to find the “sweet spot” combination of weightlifting, conditioning, and nutrition that worked for me. Over the last 8 months in applying Fred’s Elite program to my workout regimen, I have experienced a definitive improvement in body composition and conditioning. When I went to my physician’s office for a routine blood pressure follow-up not too long ago, my doctor was actually enthused by my check-up results. When I asked him if there was anything else I should be doing, he said “just keep doing whatever you’re doing, because it is working.” I must attribute this to the guidance and discipline that Fred has given me through his Elite program. One day a week with a ½ hour of intense lifting, and one or two days of 15-30 minutes of conditioning is all that it’s taken, plus eating right. Don’t get me wrong: it’s been hard work. However, it’s been worth it, and I am certainly proud to be one of Fred’s Elite success stories." - Darryl Hughes<br /><br />“I've been training with Fred for about 5 years now. I would train 2-3 times a week and made pretty decent gains when I worked according to Fred’s guidelines. Fred thought I’d be a good candidate for his <a href="http://strengthandfitness.blogspot.com/2010/03/premiere-personal-fitness-elite.html">Elite training program </a>so I decided to give it a try. I was leery about only working out once a week at first until, BAM! I started seeing results. I feel stronger and see more definition than ever before. Other people have noticed as well and have made comments about the muscle tone in my legs and when I tell them I go to the gym once a week for 20 minutes, they totally don't believe me. This program is ideal because of my hectic schedule and makes it much easier for me to keep in shape and dedicated to my training. I highly recommend this to ANYONE looking to get fit fast….you won't be sorry.” - Allison BibboFred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-24425565717087780052010-08-20T09:34:00.000-04:002010-08-20T09:35:41.461-04:00No Time to Train? Really?I'll be the first to admit that I'm not the brightest bulb in the pack, but it's beyond my comprehension that a person can't dedicate some time to exercise. I just trained my wife - it took her 10 minutes to drive to our studio, her training session consisted of 10 total sets of hard exercise that trained her entire body and her workout lasted 13 minutes. Another 10 minutes to drive home gives her a total time investment of 33 minutes once a week. So, if you aren't investing in your health, what's your excuse, because it can't be time!Fred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-69003710463683123792010-08-18T17:08:00.000-04:002010-08-18T17:15:33.723-04:00<a href="http://www.surveymonkey.com/s/9PY6C9J">Click here to take the Premiere Personal Fitness Survey</a>Fred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.comtag:blogger.com,1999:blog-34915956.post-12449134307923984442010-08-17T08:14:00.000-04:002010-08-17T08:14:00.751-04:00What A Ride....My last few Sunday's have been dedicated to intense cycling (intense for me, anyway). I'm generally out on the road between 6:30 and 7AM – mainly because I like to get an early start, but more so because there’s no traffic, the sun has just fully risen and, well, it’s just so damn peaceful with no one around. I usually do about 8-10 hard miles, consisting mainly of steep inclines and interval type work and have been averaging about 16.5 mph with some speeds as high as 29 mph and as low as 11 mph. <br /><br />I have this one particular series of hill-like inclines that challenge me right at the beginning of my ride – maybe 1 ½ miles into my trek – that get my heart and lungs a pumpin’ right away. I like taking that hill early, not because it’s easier to do when I’m fresh (because I do other hills after it anyway), but because it’s my albatross. Me, one on one with that hill, I can feel my chest pumping and at times, hear my heart beating as I talk my way up that hill and when I concur it I don’t realize how hard I’m breathing or how much my lungs are burning because I kicked its ass and I feel great. Without a doubt, these Sunday’s have provided a stimulating and productive ride - challenging my heart, lungs, body and mental toughness. It's very rewarding as it promotes many positive aspects that go beyond the physical – and let me tell you something, it is physical (it’s unbelievable how much the lower body works taking those hills and the torso stabilizes your efforts). <br /><br />These rides allow me to challenge myself on many levels, some I can't begin to explain. The interesting thing is that if I didn't strength train, if I didn't eat wholesome foods, if I didn't rest properly, if I didn’t work hard - I would not be able to perform and appreciate what I experienced on my ride this morning. Sure, it sounds like what I did this morning was “the work” and in essence, it was, but that’s not how it felt. It felt more like re-creating and offered an intrinsic value that I’m appreciative for having had the opportunity.Fred Fornicolahttp://www.blogger.com/profile/00599228438282193850noreply@blogger.com