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Riding & Running On The Right

I know this seems counter intuitive to most, but the law (and safety experts) require cyclists and runners (and even pedestrians) to be on the right side of the road – meaning you ride (run, walk) with traffic, not against.  I am confronted all too often with people who are riding or running against traffic which then forces me off the shoulder of the raod and into traffic lanes.  An all too dangerous scenario, especially at higher speeds.  This post comes at a time when a client of mine was recently struck on his bike (fortunately he suffered only a broken wrist) by a motorist who cut him off to grab a parking spot.  I myself had someone do the same thing to me this weekend as she decided hanging a U-turn over double yellow lines and cut me off as I was going 20MPH all so she could get that special space near the boardwalk.  So, if you are out recreating, please know the rules of the road.  Motorists, as I suggested in an earlier post, please be observant of those not in cars.  That parking space will wait.  You just may save a life.

Ride-WITH-TRAFFIC-yes-no

 

What Is The Best_____? Tip #1

It’s amusing to see so many daily articles on the Internet stating what the “BEST” exercise/diet/cardio program etc. there is for losing weight, improving cardio, building bigger biceps, toning your core, getting rid of back pain, etc., etc.  Nothing is ever the best for everyone, plain and simple and here’s the first, and in my opinion, the most important reason why.

When it comes to “the best”, you have to consider a few variables.  At the top of the list is safety.  Not only safety of the exercise itself but also the application of that exercise for each individual.  For instance, the bodyweight squat is a wonderful exercise that builds lessonsstrength in the legs, hips and core as well as provides improved mobility in the ankles, knees and hips.  And when performed to muscular fatigue, it will provide significant cardiovascular stimulation.  But not everyone can perform this exercise properly due to mechanical reasons or they just can’t grasp the movement and therefore, it is not a safe option for them because they can incur an injury or further along an already bad situation.  On the other hand, some people can execute this movement flawlessly, but the end result for them may be something that causes a problem due to a previous issue or it invokes some discomfort in a joint that previously wasn’t there as an example.

So really, the take home message is this: not every recommendation of the BEST has a universal application to it.  Proper guidance and coaching, along with common sense and not blindly following a suggestion is probably a good start in to finding what’s BEST for you.

The “I’ve Got No Time” Workout

I have a buddy of mine who literally is busy 14+ hours a day, Monday through Friday. He is looking to get stronger and in better overall health and doesn’t have the time to get to a gym. Respecting that he doesn’t want to take the easy way out and use his constrained schedule as an excuse, I am advising the following for him or anyone else with limited time.

Every day he will perform 5 minutes of one specific exercise. I recommendbodyweight squats he perform these exercises in the morning so he isn’t too tired or distracted at the end of the day, this way he is assured to have gotten in his workout.  His goal is to be progressive each work out, i.e., looking to do better than last time. The approach is simple: he will do as many reps as he can in good form, rest long enough to “almost recover” and then do more reps. He will repeat this process until 5 minutes has transpired. He will total up all his reps (or time) and notate his performance.  Notation: A goal can be to perform more reps/time for the first set compared to that of the previous workout OR shoot for a higher total number of reps/time for the 5 minute period.  Either way,  progression and accurate record keeping are important. To reiterate, 1 exercise per day for 5 minutes.  He will rotate through these exercises every 4 days. These are the 4 movements, done in this order:

Pushups:
Jumping Jacks:
Plank Holds:
Body Weight Squats:
All exercises will be performed using whatever modification necessary to allow for safe execution and always, using good form.  Hard Work, Smart Training and Consistency are key in having this program work effectively.
Attached is a spreadsheet to assist in keeping track: 5 Minutes

The Most Underrated Activity?

In my opinion, one of the most underrated activities a person can do is walk. A lot of people don’t find value in walking, and that’s unfortunate because there are many benefits that can come from taking a stroll.

Fitness-WalkingWalking contributes in several ways to your health and well-being. It can help you reduce weight, lower stress, improve flexibility and mobility, increase cardio-respiratory fitness, exposure to vitamin D, improve lung capacity, provide an opportunity to clear your mind or give you time to think, have alone time or spend time with a friend, reduce muscle soreness and arthritis pain, increase leg and core strength, etc., etc.

 

Just Hold On A Second

Sometimes it’s just an extra second that you need to take to make sure you and those around you are safe.  A majority of motorists, especially this time of year, don’t take the bicycle-hit-car-accidenttime to look for non-drivers, i.e. runners, cyclists, walkers, etc. which could lead to severe consequences.  As someone who cycles often, I can tell you that it’s quite dangerous on the road, simply because either motorists aren’t looking for you or don’t feel the need to yield in your favor.  And I would be remiss if I didn’t point out that there are groups of cyclists who obnoxiously ride together in the middle of the road which makes it hazardous to both driver and cyclist. Regardless of whose fault it is, please just take an extra second before making turns because it’s not always cars that are sharing the road.

To The Point

In the most simplest of terms, I recommend the following for a healthy life:

  1. Exercise a couple times a week. Make some sessions easy, make some hard.lessons

  2. Eat wholesome, natural foods.

  3. Get outside. Walk, run, bike, strength train, read, hang with friends…outside.

  4. Be nice to people.

  5. Pay it forward.

  6. Repeat the list above often.

Dumbbell Training – for Strength and Fitness That Is.

Dumbbell_Training_fo_Cover_for_Kindle

 

June 2017 will mark 11 years since Matt Brzycki and I published our book, “Dumbbell Training for Strength and Fitness”.  Over those many years we are proud to say that we have sold over 25,000 copies world wide.

We haven’t produced a hard copy of the book in a while (yup, we went digital last year) so we decided it was time to offer our book again in print. It’s still the same old tried-and-true  information we wrote about a decade ago, we just changed our cover and have made our book available through CreateSpace as well as Amazon. We also have a follow-up to our original book entitled “Continuing Dumbbell Training” (digital format) which offers a few new exercises in addition to another 25 workouts from strength coaches from around the country.

A synopsis: Dumbbell Training for Strength and Fitness is not your conventional how-to book. With an emphasis on safety, it thoroughly covers all aspects of proper strength training while simultaneously debunking certain myths and misconceptions such as explosive training and sport-specific training. The book shows how to perform nearly 50 exercises with dumbbells in a safe and effective manner. Unique to this type of book is the inclusion of more than three dozen dumbbell workouts that have been submitted by approximately 24 strength and fitness professionals from across the USA.

Exercise has this natural, infectious quality that most try the trainer 3folks experience once they get going. The problem, for most, is they never seem to get going so to encourage those people along, I offer my “TRY the TRAINER” Special. Becoming fit and healthy can seem overwhelming at times, but the essence is quite simple so I emphasize a pretty much straightforward approach that anyone at any age can do.

Feel free to call to set up a FREE consultation:

908.433.4542 / fredfornicola@gmail.com

The CRON-O-Meter

As part of my life-long interest and professional responsibility, I  am continually searching for useful information in the field of health and fitness.  Today, while I was doing my continued research on WFPB (Whole Food, Plant Based) diets I ran across yet another online food journal.  As I am a curious sort, I registered and put in my pertinent information and then logged this mornings activity along with my breakfast.

CRON-O-meter is an online, mega-powered diary log that enables a user to quickly track their food intake for the day.  Not only will they be able to track calories, but CRAN-O-meter will break down nutrients as well.  Below are two snap-shots of what my breakfast break down looks like for this morning.  I apologize, but I could not get the full picture but this should give you enough to work with as far its capacity.  I really like this application and will be recommending it highly to my clients.

Cronometer1

Cronometer2