Tag Archives: tony bianchino

Fitness Pros: New E-mail Scam!


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?”




Caroline Needed a Cheerleader To Reach Her Goal

GoodAndPlenty“The most important thing that Tony did for me was (be) my cheerleader. He encouraged me every step of the way and if I slipped up …he was there to get me back on the wagon in a positive way. When I first started was in the worst shape of my life. I had never enjoyed exercising…Tony ‘got the ball rolling’ and I am currently in the best shape of my life. I love keeping myself healthy and I’m a much happier person now. Thanks Tony!

When I first started working out with Tony I had turned 30 and was in the worst shape of my life. I had never really enjoyed exercising before and did not understand anything about nutrition. When I was younger I had tried several fad diets and running but none of it worked because I did not enjoy it and I did not know what I was doing. I was determined to not turn another year older and be even more out of shape. When I talked with Tony he helped me figure out my goals and gave me easily understandable facts about what I should eat. Together we worked on various types of exercises which included a lot of strength building. I found that I actually really enjoy exercising but I had never known that since I never tried anything other than running.

The most important thing that Tony did for me was encourage me every step of the way. There were some days I was not able to perform as well as I had the previous week. Instead of letting me get discouraged, Tony was my cheerleader and the next time I came to see him I was able to do better. If I slipped up on my nutrition he was there to get me back on the wagon in a positive way. He was always able to find some progress for me to be happy with even on days where I was not the best I could be. These little victories encouraged me to come in to the gym on days where I did not have a session with Tony and work out on my own. Tony also gave me plenty of information about proper form so that I was able to successfully work out without injury and increase my progress.

It was a sad day for me when Tony told me he would no longer be working at the same gym where I was a member. However, he had helped me so much that I still continue to go to my local gym. I am currently in the best shape of my life and I work to ensure that I keep improving myself. Tony is the person who really “got the ball rolling” for me so to speak. My only regret is not starting ten years ago! I love keeping myself healthy and I’m a much happier person now. Thanks Tony!

It’s been great forging a friendship with you and even better to know I’ve had such a positive impact on you! All the best, Caroline!

Are You Eating Too Little Or Are You Eating Too Much?

2015/02/img_3083.jpg If diets drive you crazy and you’re overwhelmed by the amount of information out there, then this is the blog for you.

Most people ask me, “How much should I be eating?” And “What should I eat?” Both simple questions. The second part we will address in our next article.

How much should I eat?

The standard formula for men and women are different, so here they are:

English BMR Formula

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )

Metric BMR Formula

Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) – ( 4.7 x age in years )

Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) – ( 6.8 x age in years )

What’s a BMR?

Your BMR is your Basal Metabolic Rate: How many calories you burn just by being you. It takes calories to respirate, cells to function and regenerate, etc. the number of calories required to gain weight or lose weight starts with knowing your BMR. The next step is to factor in your activity level (what do you do for work? Walk the dog? Have an active hobby?). Then we add in the calories you burn from exercise. Once all of the data is in, then we subtract 500 calories per day for weight loss or add 500 calories per day for weight gain. This will result in a net loss or net gain, respectively, per week.

The tricky part here is making the accurate assessment of your base caloric intake necessary to lose or gain weight. That’s when you should seek professional counsel. We’re always here to help at Out Run Your Fork. Come visit us to see if you qualify for free advice. Everyone can get a free assessment and qualify for reduced price training packages. We offer in person and online training services for people of all types.

Visit us today for tons of information and your free assessment.

Get On The Band-Wagon And Balance Your Life

Strong shoulder integrity with resistance bands

Strong shoulder integrity with resistance bands. Article by Tony Bianchino

Remaining healthy and avoiding injury is critical in any exercise program. We’re going to add some simple tips and techniques that will help you stay fit and healthy for years to come!

Ancillary muscles:
Most people work the main muscles, like Biceps, Triceps, Glutes, and Chest, and leave the often neglected “helper” muscles by the wayside. For example, without getting too technical, your rotator cuff muscles are responsible for maintaining shoulder joint stability. These four little muscles are not worked much when we use machines or many barbell movements. Here’s what happens: Our “major muscles” around the shoulder (deltoids/shoulders, chest, and upper back) get disproportionately stronger than the rotator cuff muscles. Over time this could cause too much strain on the rotator cuff muscles because our main muscles are able to handle heavier loads (because our major muscles have gotten stronger) and our rotator cuff muscles are unable to stabilize the shoulder joint with the heavy load. I’m simplifying this greatly so please forgive the lack of specificity. We’ll get to that at a later time.

The Good News:
The good news is there are MANY ways to keep the rotator cuff muscles healthy and strong. Functional movements, dumbbells, and bands are some of the ways we can achieve this. Here’s an example of my client Mike performing light bench presses with resistance bands to make the bar unstable. In this example my client Mike C. shows how to suspend wight from the end of a barbell with resistance bands for the bench press. The hanging weight can swing and bounce which will bring into play many stabilizing actions. Performing the exercise in this way increases rotator strength and over all stability in the shoulder girdle and core stability.

The Video:

Let me know what you think of this technique and add any comments or helpful tips that I may have left out.

Here I Come To Save The Day!

2015/01/img_4596-0.jpgWhether or not you remember that line from one of my favorite childhood cartoons, Mighty Mouse, I’d like to introduce our newest contributor Mighty Maus. Now, it looks like it has the same sound, but in our case Mighty Maus is pronounced “Mighty Moss.”

Maus and I go way back to the days of the dinosaurs… Ok, maybe not that far back, but we’ve known each other for about a decade. I met her through my good friend, Bob, when they started dating. They’ve been together for about 8 years, I think. I’ll let her set me straight in that. 😊

So, raise your glasses and help me welcome Maus and Bob to our blog. I’m excited for them to share their journey with us!

Just Ordered a Genetic Test

I was speaking to my friend Tony about what else?  Fitness my renewed obsession and he mentioned to me that I might want to think about getting a genetic scan / test done which will ultimately help determine how one’s body process food.  Breakdown of food and what type of workout to cater to each individual’s body “type”.

As he’s elaborating on it I’m thinking to myself, “FINALLY, I can figure out a “diet” (not diet for the purpose of dieting more like a nutritional plan) that can work with my fitness routine to help me achieve the results I want!  I was SOLD!  He picked them up for both me and my BF, we will be receiving them in the mail soon and I Can’t Wait!!!!  We should have the results in 2 weeks, once I have a game plan, I’m ALL About the ACTION!!!!

Why It’s Important To Chill Out

-by Tony Bianchino: I was mocked recently for not eating egg salad after the eggs were left out at room temperature for 3 hours. Here are the facts (sorry friends and family):

Reposted from the United States Department of Agriculture website:
plastic containers of foodIt is estimated that as many as 9,000 deaths and 6.5 to 33 million illnesses yearly are directly linked to foodborne pathogens (bacteria and other microorganisms that cause illness). And many of these illnesses are caused by food that are left out on the counter at room temperature.

Why it matters
Did you know that illness-causing bacteria can grow in perishable foods within two hours unless you refrigerate them? (And if the temperature is 90 ˚F or higher during the summer, cut that time down to one hour!) But by refrigerating foods promptly and properly, you can help keep your family safe from food poisoning at home.

Follow these top tips to keep your family safe

Refrigerate perishable foods within two hours.
Cold temperatures slow the growth of illness causing bacteria. So it’s important to chill food promptly and properly. Here’s how:

  • Pack your refrigerator with care. To properly chill food (and slow bacteria growth), cold air must be allowed to circulate in your fridge. For this reason, it’s important not to over-stuff your fridge.
  • Your fridge should be between 40 ˚F and 32 ˚F. Appliance thermometers help you know if the fridge is cold enough.
  • Get perishable foods into the fridge or freezer within two hours. In the summer months, cut this time down to one hour.
  • Remember to store leftovers within two hours as well. By dividing leftovers into several clean, shallow containers, you’ll allow them to chill faster.

Mistake #5: Letting food cool before putting it in the fridge

Why: Illness-causing bacteria can grow in perishable foods within two hours unless you refrigerate them
Solution: Refrigerate perishable foods within 2 hours (or within 1 hour if the temperature is over 90˚F.

I’m not the gambling man when it comes to food borne pathogens. Mom taught me, “When in doubt, throw it out.” I don’t care which friends left eggs out all day and night and then ate them after the easter egg hunt. And I’m not interested in polling our family to see if they think it’s ok.

I’d rather be safe than sorry “…as many as 9,000 deaths…” hmmm. Nope. I’ll pass.