Dumbbell Training Videos

I have started a video series from our book, "Dumbbell Training for Strength and Fitness". 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.

DUMBBELL TRAINING FOR STRENGTH AND FITNESS VIDEO SERIES

The Five Components of Health and Fitness - An Introduction

The following information is based on my 30+ years in the field of health and fitness and what I've discovered to be the "tried and true" of what it takes to becoming physically, mentally, emotionally and spiritually "fit". These components are the bricks to the foundation and will be lightly elaborated on over the coming installements. For now, here is your introduction to the Five Components to health and Fitness.

Becoming healthy and fit is a very personal journey and in developing a sound fitness program, a person has many things to consider. Getting “in shape” goes beyond the physical and should include mental, emotional and spiritual needs and goals as well. This personalized program has certain requirements then to help achieve those goals and after carefully evaluating ones medical history, current situation, goals and expectations, a program can be built on these five factors that I feel are needed for complete fitness.

Strength Training
Cardiovascular Conditioning
Flexibility Training
Proper Nutrition
Rest

In the next installment I will take an overall look at strength training.

Fred Fornicola
908.433.4542
"TRAIN WITH A PURPOSE"

Training With Dumbbells - Fred Fornicola Interview

Hindu Pushups

Hindu Pushups are a great exercise because they create flexibility and strength throughout the whole body, they stimulate tremendous circulation from head to toe and can greatly improve cardiovascular fitness when done for high repetitions. the best part though, is they can be done anywhere, any time. Give Hindu Pushups a try and you'll see a tremendous change in your fitness and strength.



Fred Fornicola

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

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.

Premiere Personal Fitness Video Overview

High Repetition Training

Fred Fornicola discusses the value of High Repetition Training

Indirect Muscle Stimulation

In the ongoing series of "Training With A Purpose", I speak with Super Human Radio host, Carl Lanore about INDIRECT MUSCLE STIMULATION

Indirect Cardiovascular Training

Cardiovascular Training - Discussing how to get your cardio done.

Working With Athletes

One of the most important jobs I have as a strength and conditioning coach is to make sure that all of the clients that I work with are training safely. Safety is paramount so as not to injure the trainee while they are exercising as well as to help reduce the chances of getting hurt outside the fitness area. What few applicators of fitness realize is that the main focus behind strength training -especially for athletes - is to help reduce (or better yet, avoid) unnecessary injuries on the playing field. Participating in athletics always opens the door to becoming injured - especially in contact sports - but performing exercises and implementing a program that is safe, efficient and effective will help reduce the chances of injuries unrelated to the "impact" from playing the game. For instance, a football player taking a blow to the knee on a tackle will more than likely experience some type of injury, regardless of whether he strength trained or not. However, that impact may not be as serious if an athlete is stronger in his lower body – especially in the surrounding knee compartment – to that of a less conditioned athlete.

Remember, helping an athlete become stronger and more fit will help reduce the chance of injury a d enable that individual to be a better athlete (assuming the first rule of safety is applied). A simple rule to remember is A STRONGER ATHLETE IS A BETTER ATHLETE!

Fred has really helped me focus as an athlete. I feel far stronger than I used to be, kicking the ball much further and running stronger. I also feel much more prepared for track this season and cannot wait to starting jumping again. I would never have realized the extreme benefits of training without him and the results are clear. His attitude during training helps me immensely as well. Without constant conversation and his pushing, it would take me much much longer to get anything done. Thanks for being awesome. Nicole Sica, Ocean Township High School Varsity Soccer and Track