Category Archives: Food

Avoiding Injury With Mobility Work

Screen Shot 2017-04-30 at 4.42.33 PMOk,  imagine this: You’re in the pool playing volleyball with the kids in the pool club. You’re having a great time, the sun is out, the sky is clear blue and everyone is having a good time. It’s super hot outside, but you don’t feel it because the pool water is the perfect temperature. Ahhh, heaven!

You get to take the next serve set after winning the previous point. You’re winning and feeling a little more than confident. You smile as the ball comes at you again, but it starts falling a little shorter than you anticipated. You thrust off your back foot to lunge for it and *pop!* … You feel a pain in your groin. It gets worse but you keep playing. You finish your gamed think it just needs a little rest so you lounge out the rest of the day. The day passes and as the sun begins to go down the pool starts getting ready to close up. You get up to gather all your loose belongings and *ouch!* … your groin hurts. Really bad. Holy chips. What’s going on? This is more serious that you thought…

Injuries happen to all of us and if left untreated can hang around for a looooong time. But what if there were a way to help prevent these types of injuries? Well, the good news is: There is! Mobility training combines stretching and functional movements to keep muscles loose and to identify fix deficiencies. See this example of mobility training using a sledgehammer.which is kind of fun.

Why Mobility Training? When we are born we have full mobility: flexible joints, full range of motion, no impingement or tightness. But as we age we slowly lose our pliability. Now, I’m not talking about aging as a 40, 50, 60-year-old person and up. I’m talking about 5 years old, 10 years, 15 years and further.

So many things happen over time that cause us to lose mobility. Small injuries and mis-steps cause up scar tissue to build up and may have caused you to walk differently or move differently, favoring one side over the injured side. The effect is we never we train ourselves to move quite the same again. Our bodies are amazing mechanisms that constantly compensate for various deficiencies.

But trauma isn’t the only way to lose mobility. Repetitive movements can cause elongation in one muscle and tightness in the opposing muscle. The two most prominent examples for all of us are:

Repetitive strain injuries of the wrist, fingers and hands as a result of typing, texting, and similar repetitive movements. Typing type of motions use the “flexors” of the fingers, hand, and wrist.  More than 95% of us don’t take the time to work the “extensor” muscles. These are the muscles that open the fingers, hands, and draw the wrist backward. Overtime the extensor muscles get weaker and the flexor muscles get stronger. This causes constant tightness in the forearms, elbow, hands, fingers and wrists.

In order to “fix “this in balance it is recommended for different types of massage, rolling, and strengthening of the extensor muscles. A quick and easy way to exercise the extensors is to wrap a rubber band around The fingers and Open your hand and spread out your fingers as far as you can. Do this repeatedly and I guarantee you will feel the burn. Those little guys really good worked and they’ll be protesting at first.

A second example is the computer and electronics usage syndrome. Slight rounding of the shoulders forward slight pitching forward of the head. The chest muscles and shoulder muscles get very tight from the slouching we do over our electronic devices and computer keyboards. At the same time The upper back and neck muscles get very weak from not holding your posture correctly.

So how do we fix these issues? In part, mobility training.  Here a few example of what you can do to increase flexibility and mobility in your hips. The movements below are mainly for hip mobility. They can be held for 10-30 seconds or you can slowly work through the range of motion for 10-30 reps.

June2012_Mobility

Now, a word of caution: if you’re already suffering from an injury you should NOT engage in any physical activity program without consulting your doctor. You might make it worse by further injuring the body part or you might be further weakening a deficient part of your body that might seem unrelated… but it is really the root cause of the problem.

I’ll explain more in my next article and include pics and videos to demonstrate various mobility training movements.

Leave a comment below to let me know which body parts you’d like to see me address first.

Until Next time…

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Fitness Pros: New E-mail Scam!

DontGetScammed

Don’t get scammed by the newest rip-off artists.

Apparently these guys won’t quit trying to steal money. First it was general public emails and now they are targeting personal trainers and fitness professionals. The newest scam asks you to take payment for personal training by credit card. However, this is done through email or text because they are hearing impaired or they’re traveling abroad and they can’t meet with you in person. And the training is not for them, it’s for their children (usually early teens). Oh, (AND HERE’S THE SCAM), they will be taking a car service to your location and they have to pay the driver, but the driver only accepts cash payment.  So, the person pay you an extra $1,050 on the credit card and asks you to pay the driver $1,050 in CASH.

You’ve got to be kidding me! How stupid do you think I am? I’m not even getting into the detail of how exactly you get screwed, but you’ll be out $815.00 in cash (in this example) if you do this. The credit card payment will be pulled back and you’ll have a firm grip on an empty sack.

Need details? Ask me, but you don’t really need them. The following is an email exchange I had with one of these pricks. After the last exchange I never heard another peep from this guy. Notice the poor grammar and spelling errors:

Him: “Hi Im Robert i need a personal trainer for my 2 daughters they have been adding much weight lately and i believe with a trainer like you they can achieve a good and healthy body so i like to know if there any in-person training or exercise you can offer for the ladies I’m booking this on there behalf and as a surprise they are 19-22 I’m hearing impaired so we can only do text/email I only have my credit card, do you have a card reader to charge my credit card?”

Me: “I’m happy to help your daugthers. We can meet in person to discuss. I am trained in ASL and have no trouble communicating with hearing impaired.”

Him: “Thank you for your responds, as i have stated before I’m booking this on there behalf and this a surprise to them so lets do the booking and payment they are medically and physically OK no injuries or surgeries they want to lose weight and get in better shape i read about you on social media so let me have your best packages/deals, they will be training together and will be coming to you 3x a week for the session we can start with 15 session in total for both of them. I do understand consultation is important and the paperworks(waivers and liability forms) but as I have stated before this a surprise to the ladies so lets do the booking and the payments and on the first session/introduction the consultation would be done I would only be able to give you the card information manually to charge on your card reader all paperworks will be done by the girls on there first session.”

Me: “I will have forms available for your 2 daughters to sign on thier first session. Price for 15 sessions for 2 people working out together (partner training for one 1 hour workout) is $xxx.xx per session – total for 15 sessions is $xxxx.xx. Price for 15 sessions for 2 people working out individually (individual training 1 hour each, total 2 one hour sessions) is $xx.xx per session per person – total for 15 sessions  of $xxxx.xx
When would you lie the first session?”

Him: I’m OK with the price I will like to make the full payment with my credit card I would have paid the driver already but they don’t accept credit card except cash so I will like you to add an extra $1050 to the total cost the extra $1050 is for the charter bus driver that will be bringing the girls for the training and once the charges clears you will have the $1050 deposited to the charter bus bank account.” 
– I’m thinking: “Are you friggin kidding me? Ok, wise-guy, try this one…” –
Me: “The card needs to be with a bank in the U.S.. I would require bank name from which the credit card is issued, name on card, full postal mailing address for which the credit card is registered, expiration date, and cvv code on back of card. I will run the card once your daughters complete their first session and sign the necessary agreements. The driver will be paid after that time. 

When do you want your first session?”

Silence…

 

“I Needed To Be An Example”

Michelle Ahern lost 55 lbs in 32 weeks!*

Michelle Ahern lost 55 lbs in 32 weeks!

“I love using the BODYKEY by NUTRILITETM program, because no other company includes a genetic test for such a great value,” says Michele Ahern. “It adds a new dimension to my program, and I love that. I think it’s important for everyone to use the genetic test, whether you want to lose weight or not. It gives you a long-term direction with information on how to make food choices for your body.”

“My plan helps guide my meal choices,” she says. “I’ve learned I can mix it all up – protein, carbs, fruits, and veggies – and have a little bit of everything! The meal plans give you such a wide variety. This was great to learn and has really helped my success.”

What got Michele thinking about losing the extra weight? She says, “I realized that having a health and nutrition business isn’t possible without applying it to your own life. We have some of the best vitamins and supplements, which I knew and loved, but I had this extra weight. For people to truly understand the quality of our health and nutrition products, I needed to be an example – for my health and to inspire my customers, too.”

Michele plans to lose an additional 15 pounds to reach her goal. Where other attempts have failed, the BODYKEY by NUTRILITE program works!

Manage Your Weight by Making Four Better Choices Everyday

We are very excited and proud to partner exclusively with BodyKey by Nutrilite. BodyKey is launching its brand new program which helps you manage your weight by making four better choices everyday: exercise, snack, shake, food. They are gluten-free guilt free, natural Products that you could feel good about. Like delicious corn tortilla chips, satisfying trail mix, and outrageously good protein shakes and smoothies. 

 What I like best about the program is that it teaches you and helps you make lifestyle changes that will sustain you for the rest of your life. It’s not about a quick detox or just supplements in a box. Because let’s be honest, when it to comes to gratification and satisfaction, nothing replaces real food. 

We partner with BodyKey to offer nutritional programs, exercise and fitness programs. It starts with the genetic test. Are you carb sensitive or fat sensitive? Do you have to work out higher intensity or more moderate intensity in order to lose body fat and keep it off? These are the type of questions that most people think they know the answer to, but are definitely off the mark. 

For example my wife was eating high-protein low-carb lowfat diet. She worked out five days a week at a very high intensity level. Overall she was frustrated with her inability to lose the body fat that she wanted to lose. What she got her genetic test results back it told her that she needed to eat more carbohydrates and fat and work out less frequently, less intensely. Guess what? She ate nor worked out less often and less hard and she lost body fat within the first two weeks! I have to admit I was a little bit jealous. My results did not say the same. 😦

The next phase was to find her a good supplement program that could help fill in the gap’s of her days when she was too busy to be properly. This is the next phase of by where we started to introduce the correct supplements (think vitamins, shakes) to her daily routine. They were convenient and delicious ways for her to stay on target and lose the weight she wanted to lose. 

I’ve had over a dozen of my own clients begin with the genetic test and all were VERY surprised at the results. You can see some of their stories here

Get started with the BodyKey 4 Plan and start your weight management journey today. Come visit us to get started and learn more. 

Diet and Exercising – Fighting Obesity

We are constantly inundated with facts about obesity.  What is more important diet or exercise?  Without taking action million of people will suffer from associated consequences. Should we concentrate more on diet or exercise?

Although diet is top priority, recent studies from April 2014 has turned this theory that diet is more important upside down.    Researchers at *Laudabaum U : Obesity Abdominal Obesity, Physical Activity and Caloric Intake in US Adults: 1988-2010. The American Journal of Medicine, April 2014.;  As you would expect the prevalence of obesity increased substantially of these two decades, especially in young Woman 18-39.  Surprisingly, from this study, the caloric intake between these times did not change significantly. However, the proportion of adults leisure inactivity did increase; Women from 19.1% to 51.7 and men, 11.4% to 43.5%.

As a result of these finding, the institute of Medicine has made fitness a top priority at fighting obesity in the U.S.  Research has show that when inactive people get into group fitness; physical activity, significant changes in their body composition happen without changing their diet. Furthermore, when people start exercising they gain more confidence in themselves.  They automatically want to start eating better, they become less depressed, increased energy levels, and finally self-esteem increases from being active,  Making good diet choices follow automatically!

The message we can take away from this study is that physical activity can make a significant difference and the dieting, eating healthier will follow.  If we all get a little more active and start eating better, we can start to make an impact of a very real threat to Global Health.

As a Widower, PJ Found New Hope Through Fitness

PJkeim

“Tony’s enthusiasm & logical approach … gave me hope. He designed a program (and) I started to realize that maybe I could do this. Tony continually adapted my program and challenged me but never overwhelmed me… It not an understatement to say that Tony helped save my life.”

 

To Be Humbled
I have no words. Most of you know that’s a rare occasion! I stand in awe of the impact we have on other people’s lives. It’s amazing how we never truly know how big of an impact until they tell us. The biggest blessing I have been given is being able to impact people in a positive way. When PJ sent me this note, I took it to heart. It’s THE reason why I am a life coach and a fitness coach. You’ll see how humbled I am in light of his testimony.  

Here are PJ’s words:  

“I met Tony Bianchino in the fall of 2013. At that time my weight had risen to north of 300lbs. I was battling depression and diabetes. As the widowed father of 3 children I was desperate to get healthy again but dubious that I ever could. Tony’s enthusiasm & logical approach to weight loss & a healthy lifestyle gave me some hope that maybe I could do this. He designed a program starting with everyday movements that were essential to having any kind of productive day. Movement & flexibility were main focuses of what we did. Slowly as we moved through our program I started to realize that maybe I could do this. As I progressed Tony continually adapted my program and continually challenged me but never overwhelmed me. A year & a half later is it not an understatement to say that Tony helped save my life. I am down 80lbs and am living a much healthier lifestyle. My diabetes numbers have gone down drastically and my depression is very much under control. I can’t begin to thank him enough for the hope he has given me.   

Sincerely,   
PJ”  

What will your story look like? Get started on your journey today and see if personal training and fitness coaching is right for you. Contact Us on our website or email Tony today for a free no-hassle consultation. If you decide it’s not for you, then we respect your decision. No spam or annoying follow up calls to badger you into working with us. That’s our promise.  
I look forward to hearing from each and every one of you!  

Yours in Health,  

Tony Bianchino

Thanks Target, Walmart, GNC For The Sawdust, I mean, “Vitamins”

HOLY CRAP! You get what you pay for. $30 for a bottle of sawdust? Ok, maybe not sawdust, but HOUSEPLANTS? POWDERED RICE? I was cutting carbs! What the heck is going on?

What are you getting in your vitamins? “GNC, Target, Walgreens and Walmart — and found that four out of five of the products did not contain any of the herbs on their labels. The tests showed that pills labeled medicinal herbs often contained little more than cheap fillers like powdered rice, asparagus and houseplants,… Read more at NY Times.com. “

What are you putting into your body? Get more value for your money, buy REAL products from legitimate companies that specialize in nutritional supplements.