A Beginners Strategy for Losing Weight - Part 2

In "A Beginners Strategy for Losing Weight - Part 1" I referenced previous blog posts that focused around "the doing" and how uncomplicated it was to find time to exercise. In this segment, I will touch briefly on the concept of the "D" word - Dieting.

When I work with my clients, I feel that educating them on all aspects of health is vital to their success. Resistance training, cardiovascular conditioning and flexibility training are among the different aspects that I consult them on as we work together, but the one facet of the whole health equation that is usually the most difficult is the nutritional piece. I find it challenging at times to convey what I consider to be a healthy approach to nutrition because of all the “special diets” that are circulating among the American population. It seems that almost every diet propagated amongst friends, co-workers, the media, etc. all seems to work…..for a while anyway. More diet gurus have come and gone and have come back again to suggest that you “Stop the Insanity” and “Deal a Meal” yourself to a better body. Personally, I can’t imagine buying prepackaged food and being told what to eat or running out of “points” and not being allowed to eat or better yet, having extra points left over and being told its OK to eat that big piece of chocolate cake (even though you want to)and not to worry. It’s my contention that the immediate focus should be on our health, not a tight pair of buns and a chiseled chest (although they too can be obtained through hard work). The aesthetic improvements that everyone hopes for is usually the last to happen once they realize that efforts aren’t just at the dinner table and that resistance and cardiovascular training are part and parcel to achieving the health and body you dream of having (but that’s for another article).

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?

It comes down to some fundamental principles and implementation. I am not trying to imply that losing body fat is easy, it certainly isn’t (I know, I’ve done it), but it isn’t as difficult and mundane as some propose. The beauty of eating good, wholesome foods and structuring a sound eating plan doesn’t revolve around meetings or the need to be afraid of fats, nor do you need to join the “anti-carb” committee to achieve positive results.

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.

If anyone is interested in more information on how to lose body fat and improving their health, feel free to contact me by email or call 908.433.4542 and I will send you a Healthy Living Questionnaire to get you started. - Fred Fornicola

Dumbbell Training

An interview with Fred Fornicola on "Dumbbell Training for Strength and Fitness"

What's All the "Buzz" About?

Energy Drinks are pretty popular - especially among young adults. Please view this article I wrote regarding the dangers of consuming these energy drinks. - Fred Fornicola

What Can You Do In 30 Minutes?

At Premiere Personal Fitness, we use an approach that is based on controlled and safe training, and we combine it with an intense effort at a solid tempo throughout the entire workout. This provides a stimulus for both the muscular and cardiorespiratory systems and because of our hard work, most clients train in roughly 30 minutes - and in some cases, 15-20 minutes is all that is needed.

At my facility, we have all types of equipment from machines, barbells, dumbbells and "odd training tools". We use whatever we can get our hands on to provide a safe, efficient and effective workout and put a strong emphasis on "enjoying the process".

Part of making things fun is introducing new ideas, different styles and of course, new "toys" to use. For a while now, I have been using the TRX Suspension Trainer with my clients and having great success. Recently, one of my long time, dedicated clients requested a little change in his style of training and included in his request was if I would train along with him. I was reluctant at first for a few reasons - mainly because I prefer to train alone - but after giving it some thought, I felt that it might actually be good for both of us.

He, like me, enjoys performing the bulk of his work doing bodyweight movements and lifting stones. He trains really hard, has a pretty good understanding of exercise and so the "match-up" works well for now - plus he and I have had the opportunity to experiment and find out the nuances of the TRX, so the experience has been very beneficial to me because it has allowed me to utilize the TRX system more effectively and intelligently.

Listed below is a workout that we've done recently. It took us just about 30 minutes to complete and we were pretty wiped out at the end. All of our exercises were worked to muscular fatigue and we moved quickly between exercises - allowing jut enough rest for the person to perform their set.

TRX Handstand Pushup

TRX Rows

TRX Suspended Pushup

TRX Rows

TRX Leg Curl

TRX Leg Extension

TRX Hip Kick

TRX Bicep Curls

TRX Tricep Extension

TRX Suspended Crunch

That's it - 10 total sets in under 30 minutes

Anyone interested in using the TRX Suspension Trainer or Ordering one, please contact me -Fred Fornicola

The First and Most Important Step

There is no doubt that good, wholesome food is critical to maintaining a healthy lifestyle. When we consume foods full of vital nutrients such as proteins, essential fats, vitamins, minerals, etc we are enabling our body to fight off disease, repair itself from exercise and life's daily stress. Without proper support, our bodies will begin to "lose the battle" and that is when we become sick, start to gain body fat and lose muscle and buckle under the stress and strain of every day life.

I don't mean to paint such a "gloom and doom" picture here but the reality of it all is this does happen to many people. But a lot of this can be avoided by taking some simple steps. At this point I will state the obvious and that is to make sure you eat good foods throughout the day to give your body and mind the energy it needs to perform mental and physical tasks, but when you can't get your food in you, you need to look for other sources.

Because we live in a fast-paced society, most people are notorious for skipping breakfast. Breaking the fast is vital to starting off the day properly - it sets the tone of how your body and mind will handle the day. The best way to so start your day off right is to consume a complete source of protein, some complex carbohydrates and essential fats. If you can't find the time or the means to make something to eat then I strongly recommend consuming a liquid meal consisting of a high-grade whey protein, maybe add some raw oats or fruit and pop a few essential fatty acid capsules. And if you are usually devoid of vegetables, throw in a scoop of engineered greens and you would have a great start to your day.

The whey protein I recommend is Dream Protein. It's hormone free and tastes great. I also like Green's First as well as Perque Triple EFA's - all of which I carry at my studio for my clients.

Remember, the first and most important step is to start off your day with a solid breakfast.

If anyone has questions, please feel free to contact me - Fred Fornicola

Don't Sweat It....

Health and Fitness are generally thought of as a "physical thing". You know, most goals for people are to have good looking abdominals, lifting a certain amount of weight or being able to perform some kind of athletic activity.

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..."

PPF Products & Services

Well, I'm happy to announce the Premiere Personal Fitness "Products & Services" portion of our website is now up and running and ready for business.

Currently, PPF is carrying select items such as:

TRX Suspension Trainer Pro and all accessories
Slater's Stone's
Top Squat
Elite Power Rings
Dumbbell Training for Strength and Fitness
The Essential Guide to At-Home Training
The Kennedy System
Phone Consultation

More items will be added over the coming weeks and month's so check back often.

Fred Fornicola

What's Old is New

Today, like in most cases, we see new names attached to old concepts, eloquently spun by marketers and self-proclaimed gurus to make them seem they just stumbled upon the Holy Grail. Some are cognizant of their deliberate antics while others unknowingly and aimlessly merely regurgitate what they’ve heard or read as being new. It reminds me of one day when my daughter and her friend were singing along in the car one day to a remake of an old song that was popular when I was growing up. She and her friend were astonished that my wife and I knew the words and were floored to find out the song was 30 years old. What was new to them was simply renewed and repackaged.

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

Time To Give

Even though the weather hasn't necessarily reflected it, Fall is here and in a blink of an eye, we'll all be sitting down to a hearty Thanksgiving Day dinner. But not everyone has the opportunity to have a feast to feed their families so this is a good time to find a local food bank or charity and drop off some non-perishable items to help out those less fortunate.

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......


Fred Fornicola

Focusing on Fiber

With all the cockamamie diets and chemically processed food products available today, it’s no wonder that Americans are continuing down the path to poor health. With obesity (adult and child) and type II diabetes on the rise, manufacturers are zeroing in on how to alter their products to corner the market to keep up with the next trend in dieting. Unfortunately, this feeble attempt to encourage weight loss only furthers the decline of healthy living by encouraging “quick fixes” instead of focusing on eating well balanced, nutritious foods.

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

Slater's Stones

Training to become stronger and physically fit is pretty much a simple process; you have to work hard, be consistent and use safe exercise techniques. What you choose to exercise with, whether it’s machines, weights, bands, stones or your own bodyweight, is a personal preference. Sometimes, however, you may not have access to the “latest and greatest” equipment or you’re too busy to make time to even get to the gym. Or maybe you just enjoy being a “garage lifter” and want to add some variety to your training, regardless of your situation, stone lifting is an excellent way to improve your strength and conditioning.

Here are just a few of the exercises you can do with stones:

Overhead Press (one arm or two)
Curl (one arm or two)
Front Squat
Lunge
Tricep Extension
Crunch
Deadlift
Clean & Curl
Clean & Press
Front Raise
Hammer Curl
Stone Hold
Stone Carry
Lift & Load
Clean to shoulder/chest
Pullover
Front Squat with Press
Push Press

Slater’s Stones
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.

Special customized stones are also available.

As a free gift, all Slater Stone orders will come with a copy of the guide, “Training With Stones” by Fred Fornicola.

To order stones or if you have any questions, feel free to email Fred Fornicola or call 908.433.4542

TRX Suspension Trainer

“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.” – Dave Matteo

“…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

$149.95 + shipping

Premiere Personal Fitness Product Line

Just a quick update to the exciting news that I will be carrying select products at Premiere Personal Fitness. The website is nearly done and PPF will be offering the following products:

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 fredfornicola@optonline.net

Premiere Personal Fitness

Vitamin Water

I've never been one to fall prey to advertising gimmicks - especially when it's related to the health and fitness field - but there are some times when these "gimmicks" actually are good for you - but just for different reasons. Allow me to explain.

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

To The Point....

The training method that I subscribe to is based on very simple, yet effective criteria: Be consistent in your efforts using safe exercises in a controlled manner through a full range of motion as well as working as hard as possible on each and every set of every exercise throughout your entire workout while training infrequently enough to allow for ample recovery!

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

A Beginners Strategy for Losing Weight - Part 1

Editors Note: After clicking on the links within this post (which I hope you do), just click on HOME at the bottom of each page to get back to the main page.

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

Excuses, Excuses, Excuses

When I speak with individuals who are interested in exercise, I am usually bombarded with a good amount of reasons why they don’t exercise. Most of the time I counter them by making simple, yet logical recommendations which usually results in the individual throwing their arms up in frustration and walking away. My motive is not to irritate or frustrate them (although it is a perk I’ll admit) but to clarify and dispel some of the confusion they have based on what the industry has deemed as “requirements” for fitness. Many people fail to recognize that there are countless ways to improve their fitness and strength levels and no one has THE answer to it all. Many exercise routines and fitness recommendations are cookie cutter at best, being merely some form of guideline. To follow something verbatim while unknowingly doing so makes little sense to me, but there are many who are lead to believe that “three sets of ten repetitions” and “60 minutes of cardiovascular training” is the only way to exercise and therefore are handcuffed with their fitness.

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

NBCAM

October 2007 marks the 23rd year of the National Breast Cancer Awareness Month (NBCAM) campaign.

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

Consistency

Speak with any good fitness professional and they will tell you that above all else, CONSISTENCY is first and foremost in achieving ones goals. You can have the best laid plans, all the right equipment and a "trainer to the stars" and it all means nothing if you don't show up and perform on a consistent basis. You MUST be unfailing in your training, cardiovascular and nutritional programs – or all bets are off. When I train individuals, I can tell right away who is going to make the most progress by virtue of their dedication and those who are going to struggle because they have not yet made that all important commitment to themselves to work hard and consistently. Talking about exercising and actually showing up to do it are two entirely different things and making time, not excuses to exercise is what will improve your health, mind and body. Too often I see individuals starting to make improvements and then get waylaid for a period and they lose their momentum – resulting in frustration and a further lack of enthusiasm and dedication.

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

Everything In Moderation?

We’ve all heard the phrase “Everything in moderation” at some point in time and well, I think this is a misunderstood or maybe better stated, misused term. I whole-heartedly disagree with the concept of "moderation" as it is used in the health community. Often times, people will use “moderation” as a license to eat poorly, not train hard (or miss a workout) or as an excuse not to work hard at improving their health. C'mon, you've heard it before, “Hey, I worked out hard yesterday so I can justify eating this donut." That's the "everything in moderation" philosophy for most. But keep this in mind, when you pursue a health and fitness program in moderation, be prepared to achieve moderate results. Hey, if that's OK with you, then fine, but if you are looking to achieve more than average results, a moderate attitude will be your pitfall.

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
* Nutrition
* Rest/Recovery

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

Exciting News

After careful consideration, I have decided to expand the services of Premiere Personal Fitness beyond my personal, one-on-one training. Very soon I will be offering a select group of products that very much go hand-in-hand with my training philosophy. These items, I feel, are worth investing in to augment one's level of strength and fitness. As an added bonus, they will enable an individual to train more productively alone or with a partner, at a gym, at home or even on the road.

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 fredfornicola@optonline.net or call Premiere Personal Fitness at 908-433-4542.

Fred Fornicola

Can't Have It Both Ways

There are many myths or maybe better stated misunderstandings in the field of fitness that have prevailed for countless years. One for example, is many are under the false pretense that if you perform low reps with heavy weights you will build bulk and if you use higher repetitions you’ll become more defined. Other misguided notions would be things such as spot reduction and barbell curls are to add size to your biceps and concentration curls add peak, but there is one that was brought to my attention by a friend who trains individuals one-on-one. He was telling me how one of his female clients didn’t want to work her legs too much because she feared that her lower body would become too large and muscular and she wouldn’t look feminine. This is a valid concern and one I respect, but her argument didn’t hold much water when she became insistent that she needed to do a lot more abdominal work to make her abs smaller and more defined. This poses a dichotomy now doesn’t it? How can one approach (in this example, training her legs) add size and muscularity but not have the same result when she targets her abdominals? The answer is, it can’t!

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

Organic or Not

Below is a quick, concise overview from an article at runnersworld.com of the recommended foods that should be consumed organically and a list of foods that aren’t as critical.

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

Spend Wisely

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.

A Book Review

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

Beyond the Rhetoric

We all like to get more ideas so we can expand our knowledge base, improve our fitness and the fitness of those we train. More so than ever, we unfortunately realize that there are many sources in our field of strength and conditioning that have tainted the fitness world, offering the proviso that they and they alone “have the secret.” Mistakenly, many people get reeled in to these biased resources and find themselves blindly following a ritualistic approach that is no better than a pumped of version of the basics. It becomes a voyage of the blind leading the blind.
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

Inch by Inch

In one of my many conversations with the now retired legendary NFL strength coach Kim Wood, we discussed training individuals who are currently “in season” for their athletic endeavor. The gist of the discussion was on the idea of how to implement a strength program while someone is involved in their chosen sport or activity and how to apply a smart and effective program to compliment their focus of that activity or sport. The depth of the discussion goes beyond what can be written here since it isn't a cut and dry answer because as with everything, it's individually based but the conversation did however gravitate to an area of thinking that I've subscribed to for many, many years and feel can be beneficial to many individuals – especially those who are in season.We discussed how too many people get focused on numbers and just "lift weights" and make that their sole source of progression, and although they may use good form, they may not be focusing as well as they could on each and every repetition. I have always subscribed to the idea that the quality of the work far exceeds the amount being used and quality should be prioritized above quantity. Focusing on “quality of work” takes the stress of the exercise and places it on the muscles - where it belongs.I have no ego - I have no one to impress - I have no one who cares how much I can "lift" – my priority is to train safely and have exercise be more beneficial to my life. To enforce this approach, I have gotten to a point where I stopped counting my repetitions and focus totally on the quality of my work - feeling the muscles being used - INCH BY INCH. I have coached some of my clients on this as well – and those who can “dial in” to what I’m suggesting have commented on how much more intense their sessions are and how full their muscles feel. They also noted how much more sore they feel and how “deep” they noticed the muscles are being worked. Keep in mind they were not sloppy before – they are just very focused and even more deliberate now.For those of you who want to give it a try, reduce your poundage’s by about 20% or if you are accustom to performing higher repetitions (15 or more), anticipate a 20-25% reduction if you go very controlled. Do not count reps, do not count time – just connect your “mind to muscle” and FEEL every fiber working inch by inch and hold the contracted position for a 1001 count. I can almost guarantee this will be a new experience for you and one you will find to be very beneficial. - Fred Fornicola

Try It and Find Out

“Try it and find out!” are probably the simplest words ever spoken, yet by far the most influential. Quite often, people ask opinions or suggestions from others who they feel or deem to be more knowledgeable than themselves. And like most often times, a person will respond by either regurgitating what they were told or think to be a correct response based on something they’ve read, have seen or possibly heard. Few are ever capable of recognizing what they’ve actually gained from personal experience because they are anticipating what they were told to expect or they feel they should be giving an “obvious or anticipated” response. And unfortunately, fewer individuals respond with what would be the best response which is “I don’t know”. For those who really “don’t know”, this would be the best possible (and you would think the most obvious) answer they could provide. For others who really “do know”, this too would be the best possible answer they could provide. Allow me to explain.

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

Arthur Jones

Arthur Jones revolutionized strength training and the world of bodybuilding back in the early '70's by challenging mainstream thinking when he brought Nautilus equipment and his principles of hard, brief training to the forefront.

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.

And The Secret Is......

Hey, everyone wants to know the "secret" to looking and feeling good - and according to the marketing whores who manufacture ridiculous products and commercial gyms and trainers who offer the "latest and greatest" trendy craze, you'd really think there was a secret to becoming stronger and better fit.

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

Abbreviated Routines

Dr. Ken Leistner wrote a great article (one of many) back in December 2000 in the Hard Training Newsletter entitled “More On Abbreviated Routines”. Doc summed up how an abbreviated routine based around “squats” worked very hard two times a week and a couple pressing and pulling movements would more than satisfy the catalyst to improve one’s muscular (and cadiorespiratory) strength. Doc Ken also stated (and I concur) how many people are afraid of an abbreviated routine that involves fewer than four or five exercises done for one all-out effort and that that type of workout isn’t enough “work”.

I believe that many individuals, especially those who use recreational activities often, would benefit tremendously from an abbreviated or limited training program. If the following type movements aren’t contraindicating to an individual, a focus on some type of deep-knee bend, an overhead press and a pulling movement (especially one from the floor) would enable a trainee to stimulate all the major muscle groups if worked hard and consistently two or three times per week. A selection of bodyweight exercises, dumbbells, barbells, stones, sand bags and other odd objects would certainly fit the bill for a person to perform enough work to stimulate the overall musculature. Fred Fornicola

Staying Lean

I have always had trouble keeping a lean tight appearance. When I was competing in Body building in the 60’s and 70’s I tried all the suggestions that were common then. Training everyday and sometimes twice a day. Higher reps were a common answer. We also had our share of the “latest and Greatest” fat removing supplements. I tried them all, and it did work on my wallet. It got very lean. I never have had a problem looking “bigger.” Sometimes I looked much bigger than I really was. A blocky, thick look was handed down by my Grand Father. It missed my Dad. He was always very lean and muscular.

I was in the Gym everyday, pounding away. A few of my training partners had no problem at all staying lean and muscular. No thought was given to genetics back then. It had to be some secret training method. It never did occur to me that these guys were training just like me but getting and staying lean when I wasn’t. The answer had to be in the next issue of “Strength And Health” or “Muscular Development” or “Iron Man.” I read the Weider Mags too but didn’t believe much of it’s content. The York Gang were my heroes.

Gradually it dawned on me. I always ate way more than I needed. These same training partners and I would share meals. I really mean “share.” They rarely finished what they were eating and I would eat my portion and whatever they had left. So I’m thinking, “The leanest of these guys don’t have the appetite that I have.” So for a contest that was coming up I decided to cut back on the chow. At that contest I was more lean than ever. I had found the “secret.” For me anyway. This new addition to my training life took a lot of discipline. I was hungry much of the time but I had the “lean look” that I wanted. Carbs were out, and this was long before Dr. Atkins was heard of.

All of the “Fat Burners” only burned a whole in my finances. I had a huge supplement bill every month. Once I found out what I needed to do (for myself) it was pretty simple. Most things are simple when you remove all the BS and hype. Eat sensible and work out hard. No supplements necessary. Just iron and getting up from the table before everyone else.

Today I use the Fitday website to help me stay within a good calorie guideline. I stray now and then but know my body and soon get back on track. I have found that for me the “KISS Method” works everytime. - Jim Bryan

What Are You Talking About…Specifically? (part 3)

Sport-Specific Training – But “Why?”

In my many discussions with those in my field (who I hold the highest regard), we all agree that there are many ways to become stronger. Some ways are safer than others and in some cases, more beneficial overall to the athlete but regardless, there is more than one way to skin a cat.
Because there are so many variations there are times when illogical approaches are suggested – approaches that further probing reveal a lack of understanding of form and function. Ask “why” an individual needs power cleans and you more than likely will hear a response such as “it builds explosiveness” and to which I would again ask “why”. Since their understanding is such that it is merely a regurgitated response from a well-known individual or because their favorite football team does it my second probe of “why” tends to stop them dead in their tracks, usually because they really don’t know why they are doing what they are doing and are just following along aimlessly. I’ve had many brief conversations with people who are sport-specific specific – brief because they can not intelligently explain to me why they need to be specific in the gym nor can they explain to me, for instance, why a leg press, squat, deadlift, lunge or any other deep knee bending movement would somehow differ in developing the muscles of the legs and hips. At that point the conversation usually terminates because they are without an answer or logical reason. Personally, it is beyond my comprehension why it so damn difficult to have someone understand that a person who is looking to improve their performance doesn’t need more than to work at improving their strength and conditioning and perform proper practice for said activity to improve.

Again, I’ll reference my own experiences. After my failed vest experience all I did to improve my basketball was work at my sport and performed resistance training. Hell, I didn’t even do any additional conditioning work because at the time I was training three times a week doing full body workouts for one set to muscular failure and just playing basketball all the time. Through this dedicated effort my knowledge of the game improved, experience was teaching me how to “anticipate” and “respond” better. My speed/quickness improved as well did my jumping (I was able to touch the rim at 5’7”) and not to mention my shooting range increased as well and I could play full court for hours. Instead of wasting time doing simulation work I was applying my efforts into the actual activities that were required to play my sport.

It’s All Vanilla To Me

I always tell a buddy of mine that with the countless number of ice cream flavors out there in the world, vanilla is still the number one favorite flavor. Vanilla is as plain and simple as you can get and yet it sits high as supreme in the ice cream world. Manufacturers add variety and invest countless hours and money into developing new and exciting flavors to wow the industry – and they do for a short time before everyone falls back on old faithful – vanilla. Vanilla, it’s simple, effective – it gets the job done, just like a straightforward strength program consisting of a handful of compound movements worked hard and consistently over time and proper practice of specific movements in your sport. Quite often this “vanilla” approach is shunned because of its simplicity and unfortunately, its advantages ignored. It’s an uncomplicated, established method that doesn’t need accreditation, sponsorship, extensive research or techno terms to define or describe –it’s just a plain old way of producing results that have benefited many an athlete over the course of many, many years. - Fred Fornicola

What Are You Talking About…Specifically? (part 2)

Sport-Specific Training - Today

Sport-specific training in its current concept is a means of simulating a movement or exercise in the weight room with the intention of it transferring to the playing field – regardless of what that field is. It is also a protocol of lifting fast to become fast, using low repetitions to bulk and performing power cleans and snatches to make better football players. Of course these are not all of the perceived concepts attached to sport-specific specific training but enough to make one question what the hell someone is thinking when they argue these points. It’s beyond my comprehension why anyone would think performing, for example, a walking lunge would simulate running or how throwing a weighted object will somehow cross over to throwing a football or baseball. The term “sport-specific” in my definition of the term means “specific to ones sport” which means that an athlete should be doing what is specifically needed to perform their activity or sport. If someone wants to improve their golf swing then they should take golf lessons from a qualified coach and then practice, practice and practice some more. Swinging a weighted object of any kind in place of the golf club will not develop club head speed or improve your swing – what it will do is create new mechanics for your body to learn and then distort your regular swing. Plain and simple – there is no transference from one activity to another, which is why movement is SPECIFIC!

The same holds true for developing explosiveness and speed. These skills are developed by becoming stronger, practicing proper skills and techniques, understanding your sport, having acute auditory and visual skills, being perceptive and of course, let’s not forget genetics. I remember watching the great Dick Butkus when he played for the Chicago Bears. You could see him watch as plays evolved and then react with such tenacity and speed. Was it because he was doing power cleans or lifting fast? Hell no, the man knew his sport and his competition and put himself in the right place and the right time. He was strong, determined, understood how to read plays and was an animal on the field – that’s what made him great - and this was all without the benefit of strength training because at that time he didn’t believe in it.

Have you ever experienced or witnessed an individual avoid a car accident merely because they see the accident unfolding as it is about to occur and while observing their surroundings, react instantly? Is it because they work out on a balance board or maxed out on their squats? Nah, I doubt it. They used their auditory and visual skills, maybe even some experience and knowledge of how to handle a situation as this. So, my confusion lies with the idea of transfer - transfer of performing one movement or skill to another. If a power clean is identical to performing movements on the football field then I should be able to eat soup with a fork because it’s the same movement as if I were to use a spoon. If you believe that one needs to stand on an unstable surface to become stable then that leads me to reason that you wouldn’t mind a house built on sand. Why put someone on an unsecured surface to develop their stability? Why have someone risk falling, twisting a knee or ankle, or worse so they can develop balance – and when in hell was the last time you saw anyone play a sport on an unstable surface? Lift fast to be fast? Gotcha, so let’s use momentum and gravity to move the weight, not our muscles to develop speed – right. Think about that, does it make sense to unload the muscle to develop strength and speed? If you give it a moment’s thought you’d realize that the muscles need to do the work to become stronger and just throwing a weight around doesn’t mean you are becoming stronger or becoming faster – it just means you are throwing a weight around. - Fred Fornicola



Part 3 to follow...

What Are You Talking About…Specifically?

My original intention for this article was to go through a thorough explanation of the misnomer “sport-specific training,” but after a few conversations over the last few days with some of my peers who have encountered some “debates” over this idiotic concept, I’ve decided to just cut to the chase and discuss this plain and simple.

Sport-Specific Training – The Old Days

In my day, sport-specific training (which I don’t believe was even a trendy term at the time) meant becoming more physically fit by strength training, running, performing wind sprints etc., along with hours upon hours of skillful practice of one’s chosen sport. Currently, the term “sport-specific training” has taken on a completely different connotation, largely in part because of the commercialization of the strength and conditioning industry. At the present time, the idea of sport-specific training is touted as being able to duplicate or imitate a specific "skill" or aspect of ones sport in the weight room atmosphere. As for me, it meant practicing sprinting and making cuts up and down the court while dribbling a basketball, rebounding, shooting and actually performing game-like activities, not running with a parachute on my back or throwing weighted balls or jumping off boxes.

Here’s a personal anecdote that I’ll use as an example. I played basketball my entire young life and back in the late 1970’s, weighted vests became popular (what, do you think weighted vests are new?) so I purchased one. I wore that thing all the time because I was going to improve my jumping, my speed and my quickness – well, so I thought. I ran, jumped and practiced shooting every day with that vest on and in the beginning I had trouble making any of my shots, my running stride was out of whack and my timing was way off. Why? - Because I was learning new motor skills. After about a week I started making my shots and started to get my timing down. Now, after that week I decided to go play some pickup games sans the vest and to my surprise, I couldn’t make a shot to save my life. My timing was way off, my stride was not right and I miss timed my jumps. Why? I had developed new learning skills with the vest on which DID NOT cross over to my needs on the basketball court. - Fred Fornicola





Part 2 to follow....

Round Three

Matt (Brzycki) and I received some very good news yesterday regarding our book "Dumbbell Training for Strength and Fitness". Sales have been going quite well and we need to do a third produciton run. We are just a couple hundred copies away from hitting the 6,000 mark in sales in just over a years time.

Matt and I are very proud of this project and would like to thank everyone who has supported us in this effort.

Best in Health,

Fred Fornicola

Safety First

A sad event occurred on July 10th when a young teen, who was lifting weights alone at his home, was killed in what the news called a "freak accident."

In my opinion, it is surprising that the death toll isn't higher since this scenario seems to be the norm for young teens (as well as adults) who perform exercises alone - especially those exercises that require proper spotting by a qualified individual.

Strength training is a great activity but safety is paramount - especially when you are training alone so use discretion and forgoe ANY exercise - even if it's the "best of the best" if you can be injured - or worse!

Here is the article regarding the death of this young teen.

Trusting What You Know

"The things we know best are things we haven't been taught." - Luc de Clapiers de Vauvenargues

Exercise is (or at least, should be) a personal endeavor and to follow specific "rules" often throws a monkey wrench into the works. Too often people handcuff themselves when they use these arbitrary guidelines and because of this, their fitness suffers. They often don't go by "feel" and don't trust what their instincts tell them because certain rules prohibit or recommend otherwise. They don't listen to what their body (physical, emotional, mental and spiritual) needs and their fitness program is lacking - all because of what they've been taught.

It makes perfect sense to seek out knowledge but there is no better teacher then your own experience. Fred Fornicola

A New Look

Premiere Personal Fitness website has a new look.....check it out

Hips & Girdles

In a quick conversation with my daughter early this morning we were discussing throwing the shot put. She is interested in throwing the shot (she's in 6th grade) and is supposed to learn over the next few practices to see if she has what it takes to throw. I briefly reminded her that she not only needs the strength from her shoulders but it is her legs - in particular her hips that give her the power and for her to focus on using her hips when she is doing the shot. If you think about it, the hips are involved in every aspect of sports and is the main source of where your power comes from. Taking that in to consideration, a solid exercise program MUST involve the hips structure in some fashion. If someone just did a multi-joint lower body movement like a deep knee bend (squat or leg press for instance) or some form of deadlift they would satisfy more than half their requirements for providing the largest muscle group thorough stimulation. Second to the hips is the shoulder “girdle” which is extremely important in every aspect of athletics and daily life and should be worked thoroughly with some type of overhead pressing movement, therefore a workout consisting of a set of overhead presses for 15-20 all-out repetitions followed by a set of stiff-leg deadlifts for 35-50 repetitions should nail if for most people - everything else like pushups, curls and maybe a pulldown would be "extra" and more than likely, not necessary on a constant basis. - Fred Fornicola

Arielle Newman - An Unnecessary Death

It’s a terrible thing that happened to Arielle Newman, the young track star who suddenly died back in April from absorbing lethal levels of methyl salicylate from using too much Ben Gay. When you hear something like this happening to someone, especially someone who is only 17 years of age, it stops you right in your tracks. But after hearing this terrible news, it made me think of why this young athlete died. One reporter on the news stated that Arielle was using this balm on a constant basis to alleviate sore muscles and sore joints. Sure, any hard-training athlete is going to experience muscle soreness, but a 17 year old having persistent joint pain? That sends up a red flag with me and that is what prompted this commentary.

Even if the fact of her persistent joint pain is over-stated, how did this daily “need” for muscular relief go unrecognized by her coach, parents or even herself? Maybe she just thought it would aid in recovery or this is what she had to do to help her in achieving her goals, who knows, but what we do know is that soreness – muscular or joint - on a steady basis is not a healthy nor desirable scenario for any athlete at any age and these issues extend beyond topical ointments.

A lot of today’s young athletes are self-driven, others seem to have competition thrust upon them by their parents who were athletes themselves or who want to make up for their failed athletic youth by living vicariously through their children. And some kids unfortunately are “miss coached” by some well-meaning authorities who lack constructive knowledge or experience and impose unruly demands on their athletes by applying unsafe training methods. Whoever is to blame is not the gist of the matter at this time, it is the fact that there needs to be an awareness brought to everyone that there is potential for dangerous outcomes to young athletes who are subjected to this “pedal-to-the-metal” philosophy to improve performance.

What parent doesn’t want to see their kid be the best that they can, but as a parent your first and foremost responsibility is to protect your child. As a coach, you have the responsibility of nurturing these young adults for the four years, but what happens to them under your supervision can affect them for a lifetime. And as an athlete, you have to know what you want and go after it, striving to be the best is fine, that is what builds champions on and off the athletic field, but recognize that success can come with a price that just isn’t worth paying some time.

- Fred Fornicola

Repetition Ranges

There is a terrible misconception that repetition ranges somehow have a special affect on your body. Some believe that you need 8-12 reps for hypertrophy (muscle growth) and 5-6 reps are just for building strength while anything over 15 reps only builds endurance. Well, I think that is totally ridiculous. If you can perform 50 reps with 200 pounds in the leg press and after some time you now can do 50 reps with 210 pounds then you have gotten stronger, built more endurance and could possibly have increased your muscular size - period.

Varying repetition ranges (that is if you want to mix it up and your body can handle the varying loads placed on it) can keep the body "off guard" and help prevent becoming stale, bored or plateaued. By using a varied range, you may find certain repetition ranges to be more suitable for different body parts or a particular movement and you can then set new goals for personal records.

Personally, I feel a higher than normal repetition range is safer for most individuals - beginners or the most advanced because it allows for lighter loads to be used so there are less compressive forces. But don't think lighter means easier - no, far from it. If these sets are worked hard (which they should be) then these high rep sets can be very challenging, enabling the trainee to build good strength and stamina with less joint stress. - Fred Fornicola

Something Overlooked?

For those of you who are (uhmm, slightly older) and may have some type of prevailing injury (which is not exclusive to us old timers) - I believe that some alterations may be in order. Allow me to explain....The die hard high intensity trainee can at times be confused or made to feel "guilty" if they do submaximum effort workouts or multiple sets or perform an exercise that is categorized as - "uncontrolled". I have found through my adventures that higher repetition work is hard and beneficial along with select exercises - allowing me to train consistantly with reduced problematic symptoms - i.e. pain and discomfort. Since my goal is health and overall fitness (and yes I want to look good too so this is in no way shape or form a compromise - my "stats" prove otherwise) I have to make more intelligent choices based on what my goals are therefore not always training to utter failure is part of my plan of action. I follow no schedule of practice but work on how I feel - yes I am an instict type trainee and trainer - I feel that works best for me and the people I train. Although 90% of my workouts revolve around 1 good, hard set of a handful of exercises, I do at times perform submaximal effort multiple sets. This can be done for a general overall workout to induce a good amount of volume that doesn't put me on the floor but does elevate my heart rate and IMO stimulates muscle. Not all work has to be overload to be progressive - meaning sometimes one step back allows for two steps forward.I also believe and practice "other" type exercises that are done for multiple sets as a therapeutic means to achieve my goal - i.e. HEALTH (defined as a strong musculature, cardiovascular system, immune system, mind, spirit, etc.). My point here is that as high intensity "purests" if you will we have to continue to ask ourselves if what we are doing is serving our purpose, our goals that have been established and we must not be guided or guilted or persuaded into making decisions that do not directly help us step closer to our goals. If we do - we compromise ourselves and then defeat our purpose in the long run. - Fred Fornicola

What Should I Do With My Training?

People often ask me what they should do with their training, be it cardio or strength. I used to give them advice about what to do and why, but soon realized that they didn't understand or just didn't want to do what I said anyway. So now I answer the question with a question, "what do you like to do?". Then I say to use that and work at it, become better at what ever it is and they will see the results that they want. I've found that this works better for both parties and I will make a suggestion here and there if they are doing something which might be detrimental to them in the long run. The beautiful thing about exercise is there is no right or wrong. Any thing can be successful if done properly and safely. The worst thing to happen to the fitness industry is that it became an industry at all. Its all about what you like and feel good doing and anyone who says differently is just trying to sell you something - and usually for a ridiculous price. Stick to what you like, do it properly, safely and progress with it and you will be amazed at what can happen. - Tim Clifford, Personal Trainer

Extra Conditioning

Due to time restraints I don't do as much cardio/conditioning work as I would like. Notice I said "as I would like" – not what I HAVE to do. I think that hard, intense training done consistently will help almost any need for cardio but I feel different "cardio expressions" have a skill component just like anything else. For instance, train hard in traditional high intensity manner and then go out and run 10 hard sprints. The sprints will kick your butt. Why? Not because your "cardio" isn't good, it's because you’re not used to the activity. Start running sprints for awhile and you'll get good at them. Anything you start new that is physically challenging will kick your butt at first until you get used to it. Don't believe it? Train hard for a month, get used to that workout so that you can go nonstop through it for 20-45 minutes. OK, so now you feel you’re in pretty good shape! Now grab a surf board and paddle out into the surf when it's running good. Do that nonstop for an hour if you can. It will wipe you out UNTIL you get used to it or build the skill. Do I need extra cardio? I don't know? But................ I do need the extra activity outside the gym. I feel that recreation is an important component of overall fitness. – Jim Bryan, Strength Coach

Old School

There is no doubt that today’s trainee will make his way to the local supplement store to try the “latest and greatest” so he can become lean and mean and reach his ultimate potential in muscular gains and strength (see how buzz words sell), but beyond all of that nonsense is the infusion of devices that are down right dangerous and being played off as providing the ultimate in tools for physical fitness. It seems as though gadgets and gismos have actually infiltrated people who claim to be serious about training. I’m not just talking about the countless number of impulsive purchases made by some overweight, out of shape individual who is watching a Saturday morning infomercial with coffee and donut in hand, but experienced institutions and training facilities who are implementing whosi-whats-its and thing-a-ma-bobs to improve ones core-balance-functional-plyo-strength, or whatever the buzz word or term is this week because it is deemed as “the cutting edge” in fitness.

I’m sorry, but I can’t see where standing on a half-sphere trying to balance yourself with weights overhead is a productive means at developing anything other than an injury. I once walked into a personal training studio where I saw a woman on one of these balls with a bar on her back trying to do squats. My initial thought was, well, one of utter amazement and then after rubbing my eyes to make sure I saw what I saw, I just figured she was there to see how long it would take her to tear the cartilage in her knee or ankle. I’m not negating that some of the newer products can be used as effective tools but the concepts used to support most of these products is, well, down right ridiculous and propagated by hype. I’m all for improvement but why is it that people (for reasons other than money) constantly need to impose the concept of “building a better mouse trap” when the original works just fine.

Things like this make absolutely no sense to me when I consider that
the focus on an athlete or trainee should be on improving their strength and becoming less prone to injury while working hard at improving their sport or hobby.

Yeah, sure there were items back in the old days that were touted as being the new way to a leaner body and bigger muscles and plenty of “snake oil” salesman who promised that their new elixir would do wonders for your health, but the “takers” were usually those who weren’t doing anything for themselves physically and just wanted a quick fix. You expect that kind of behavior from inexperienced individuals or those who are half-heartedly going about a fitness program, but I for one have a major problem with those who run out and start implementing the latest toy without intelligently and methodically thinking about the pros and cons of using such devices, especially with their trainees.

I recently did an all day seminar at a local middle school on the importance of having a properly planned exercise program and we talked about nutrition, overall health, etc. A few of the kids came up to me after the class and asked how they could improve their jumping or running or whatever their sport was and I simply advised them to have a qualified individual supervise their strength program and to work hard at what they wanted to improve on. I explained to one student that if he wants to improve his ability to jump higher, then he needs to learn how to jump properly and practice his jumping. If you want to improve your baseball swing, work with a qualified individual to learn the fundamentals and practice hitting baseballs. Most of you are probably thinking that that is pretty simple and basic advice and you know what, you are right. What’s wrong with a simple, basic approach anyway? Why does everything need to be complex to be effective? The simple and basic answer is - it doesn’t.

Over the past few years working out and trying to lead a healthy lifestyle has become more and more complicated for people and it doesn’t have to be that way. Work at implementing an overall fitness program consisting of strength training, cardiovascular conditioning, flexibility training, proper nutrition, adequate rest and close attention to the sport or activity you are trying to improve.

Like the title says, it’s pretty much Old School. - Fred Fornicola

Personal Preference

Whether you are scientific about training, fly by the seat of your pants or anywhere in between, you can't help but bring your personal preferences in to your training. Over the many years I have had the privilege of speaking with several (and I mean several) of what I would call "well versed" strength coaches/trainers and a common factor that I've noticed is that a lot of them believe in certain things based on their personal likes and dislikes.

For instance, you may read where a strength coach will recommend training 2x per week and advocate 20 rep squats. Why? First and foremost, if worked hard it can be productive but secondly, a lot of personal preference goes into that program. You may see another coach recommend the bench press and have a program based around it and then another coach emphasize the overhead press. Again, more than likely the bench press coach likes the BP and will incorporate it into their program because they feel there is value. Another example is a coach recommending 3x per week training instead of 2 or a person who suggests additional CV work and then another who recommends none.

My point here is this - a lot of what we read (and sometimes write) is based on what the individual finds to be of value to THEM and then passes it along as value to others. Nothing inherently wrong with doing that but it is up to the reader (and the writer) to not read (or speak) as what is written to be gospel and to understand and entertain that which is proposed and embark on the journey themselves. - Fred Fornicola

A New Way To Work Out?

For many years I ran and did bodyweight exercises, because I didn't like weights and believed they would make you slow, bulky, etc,.. I used what I learned in the marine corps, which included push ups, pull ups, squat thrusts, etc. I even did some rope climbing and wrestlers bridges I learned in high school. I did these things when I got a sedentary job after years of physical work. I still use bw exercises and like them.NOW, all this stuff is being presented as if it's been some big secret kept from the public! Really? I had no idea I was so avant garde! The truth is, a lot of people buy into this boot camp stuff for the same reason they buy into Pilates or whatever. They think it will make them look substantially different than they do, in some relatively easy fashion. And there is a certain "tough guy" glamour that appeals to some people. I have seen ads about "blow-torching off fat", like if you do a hard set of bw squats or swing your kettlebell you'll suddenly drop tons of flab. Forget about diet. Forget about how you have to really work hard consistently.I'm waiting for some of these folks to pay some big guy in a uniform to kick sand in ther faces and scream at them about being "pukes and quitters who ain't packing the gear"... I'm hoping the next big craze is "manual labor fitness" so I can get some of these unfortunates to put in my new rock garden and deck. This too, will pass. - Regards,Griff

Lower Body Strength from Running

It is true that you can only get stronger to a point, but that is the limiting factor with all exercise modalities - strength training included Regardless of the choosen exercise squats, leg press, or running leg strength will only be developed up to specific point based on many factors. Some of which are body leverages, ranges of motion, and genetic limitations as to how fast or how much one can lift or run. IMO being able to overload is not a factor with any activity. Since any modality can be made systamatically more challenging.

If overload really is making the body or muscle area perform more work than currently capable than the following are ways to overload a running workout.

1. progress in speed (jog to run)
2. progress in distance relative to time
3 perform intervals or spriniting activities / add more intervals
4. reduce the rest period of said intervals
5 run hills / same procedures are intervals
6. perform a distance course with hill intervals - if course has hills
7. change the running surface. grass is more challenging than the road - beach sand is probably the most challenging.
8. perform other running activities as intervals ( bear crawls, crab walks, side shuffle, backwards running) (side note bear crawls on beach sand is a killer)
9. Add bodyweight squats or lunges at periods of a long run. every 5 minutes perform 50 squats.
10. perform sprints with push-up intervals. If you think push-ups don't work your hips perform them after sprints.

I just think that all the above are ways of having the lower body perform more work than it's currently able. therefore making it stronger!

Just a thought since most commerical gyms don't have much in the way of lower body exercises, especially if you can't squat or deadlift. Just food for thought. - Doug Scott, Strength Coach

Exercise for the Average Person

As a non-athlete, non-bodybuilding home trainer, I found the following quote to be very interesting. For the last few months I have been following a similar bodyweight routine of chins, dips, body rows, pushups and squats. I do one set to failure on each exercise & train 2 days per week. If the weather is good, I will walk a couple of days per week also. I have found this type of workout to be perfect for the needs of average people that are not interested in sports performance or "bodybuilding", but simply need to increase their "functional ability" for everyday life (mowing the lawn, carrying groceries up the stairs, moving some furniture, etc). In August, I will begin my 48th trip around the sun. I no longer have the time, nor the desire, to try to look like a bodybuilder or male fitness model. I'm just trying to stay in shape for living. When I compare myself to my peer group & not 25 year olds, I feel that I stack up pretty well. – Jay Setser