Friday, August 12, 2011

Did I just knock down the old lady on my way to the finish line

Weaving through a bunch of walkers and runners, and all the huffing and puffing did not make the finish arrive any quicker. With my arms raised, I finally crossed the finish line for the Race to Cure Cystic Fibrosis. A few of the race volunteers started to yell, “Medic, Medic, Medic!”

Like an idiot, I looked at the volunteers and motioned that I did not need any medical assistance. While, I was winded and sweaty after running 4 miles in the 86-degree heat plus the 13 miles I did in the morning, I was fine. After a few more steps, I eventually gathered my senses. Looking over my right shoulder, I realized an older lady’s face was planted in the asphalt just a foot away before the finish line. Fortunately, several medics including one who was lying right next to her were tending her to. I am pretty sure that I did not knock her down or plow into her as I kicked my way to the finish. Or was it me? A few moments later, she eventually crosses the finish line embarrassed for tripping.

I immediately walked to the water station to rehydrate and grabbed several cups of water for Irene and my friends, Karen and Joanne. In fact, Joanne’s son lives with Cystic Fibrosis (CF). CF affects the body by producing abnormally thick mucus, which affects the lungs making it difficult to breath, and the pancreas, making it hard to breakdown and absorb nutrition from food.

A couple of minutes later, Joanne and Karen cross the finish line, with a couple more minutes, Irene finished her run. Irene actually did 9 miles in the morning for a total of 13 for the day!

The race started and ended near the Long Island Maritime Museum located on the south shore of Long Island in a quaint town called Sayville. The race coordinators provided a simple BBQ with a live Billy Joel cover band for entertainment. Irene and I grabbed our food and headed towards a couple of benches by Long Island’s Great South Bay. With blue skies above, I sat next to the love of my life, enjoying sausage and peppers and a hot dog, talking about the race with many of the neighbors leaving their sprinklers on or leaving the water to shower the streets to cool the runners as they past.

As I looked at small waves bobbing in the bay, I thought about what it would be like if I did not start running almost 4 years ago. In fact, I might be on the same path, as a classmate who just had a mini heart attack. Now I am training for my 6th full marathon that will be here in 2 months, and Irene will be doing her 3rd marathon. We are even P90X grads, which really helped us get in the best shape of our lives, and we are looking forward to doing P90X2!

Who would have thought, that Running Mentor, Fitness Coach, or RRCA Certified Running Coach would be added to my resume. Whenever someone asks, how much I have lost, I am like wow, when the words, “55 lbs” come out of my mouth. More importantly, I am proud to be a healthy role model for my family.

Well, if you would like a “Couch to 5K” program, complete a marathon for your bucket list, get fit, lose weight, be healthier, love life, want to live longer, play with your kids, or whatever your motivation, or need help getting motivated, please feel free to call me.

Paying it forward…my commitment to my family and friends is to make this world a healthier place for all of our kids can step into. Therefore I am donating $10.00 for every Beachbody Fitness Program or Shakeology Home Direct, who purchase it from . Not only will you get fit, you will be creating a healthier world.

In addition, my Beachbody Team holds a weekly Fit Club in the Dix Hills Area, and you are more than welcome to attend at no charge as my friend. You can find us at Dix Hills Park at 8am, weather permitted, and during the school year, usually on Tuesday evenings we workout at Commack Middle School. Please come out with your friends and family for some fun, and burn off some of that goo around your midsection.

Lean with your Heart!

Saturday, August 6, 2011

Fit Club in the Park every Saturday at 8am at the Dix Hills Park Weather Permitted

Join the action and reach your fitness goals. Plenty of inspiration, motivation and calories burned! Become passionate about feeling and looking great, and taking care of your body, so your body will take care of you.

Each week we will choose a workout from a different Beachbody program... P90X, Power 90, TurboJam, Slim in 6, Brazil Butt Lift, Insanity, etc. Everything can be modified - just moving is the most important thing! Nutritious drink and bar samples will be served post-workout. Appointments for one-on-one fitness counseling will be available, as well as information on upcoming, related community events. (There's a pretty exciting one coming up!)

Weather permitted every Saturday at 8am at Dix Hills Park (Golf Course) for a really fun 30-40 minute "outdoor" Fit Club. All fitness levels... there will be modifications for everything we do, so no matter where you're at, you'll get a great workout. No charge. Invite your friends! We'll meet in the first parking lot on the right as you enter the park - just after the driving range. Please RSVP.

Also we are restarting our indoor Fit Club at the Hamlet and Commack Middle School, please stay tuned!

See you there!

For questions, additional information or to reserve your spot, email me at or visit

Friday, August 5, 2011

What Exercises to Do If You are Diabetic-Exercises for Diabetics?

In a previous article I wrote about a little about diet and nutrition for Diabetics. I am not an expert with a bunch of degrees and letters behind my last name, but I am a son who is really concerned about the health of my Dad. I do my best to research and explain to my Dad, what he can do to stick around, especially for the Grandkids!

Him being diagnosed with Type II Diabetes is not the worst thing in the world as long as he manages his diet and exercise. So here are some things about exercise and Diabetes. In addition, you should consult your healthcare team to review your exercise requirement to prevent, reverse or manage your diabetes.

When you exercise, your body needs extra energy in the form of glucose (fuel) for the exercising muscles. For quick forms of exercise like a short sprint to catch the elevator or train, your liver can release some glucose. However, as you continue to exercise, your muscles will want to use glucose at approximately 20 times the normal rate, which should lower the blood sugar levels.

Now for intense exercises, your body is being stressed and tells your body to increase the available blood sugar to feed your muscles. Diabetics must check their blood sugar levels to increase or decrease it. If your blood sugar is too high, then you should wait to exercise.

There are plenty of exercises that anyone can do including diabetics. It can be Aerobic or, Resistance/Strength Training. Here are a few examples of aerobic exercises;
· Walking is simple and easy, and for the most of us, it is something that is natural to do. Now for it to be beneficial to combat diabetes, you need to walk a little faster where your heart rate is raised for an extended period of time.
· Biking. Spinning is a growing class.
· Swimming. If you can find a pool, you get all of your muscles involved with swimming.

Here are some examples of resistance that will help increase muscle and reduce body fat;
· Walking with simple weights will increase the intensity of the workouts
· Good old fashioned lifting iron. Go light in the beginning!
· Stretching will help with the flexibility.

A great example to get your sweat on are with programs like P90X, which includes a variety of aerobic and resistance training with simple dumbbells or bands. Insanity is another program that is very intense on the cardio and uses your own body for resistance. Turbofire combines different programs to get the results you want.

Tips to stay on track with your exercise program
· Communicate with your healthcare team on where you are with your exercise program to help you manage it.
· Keep track of your sugars and ketones.
· Know how different exercises effect your blood sugar levels.
· Start slow and gradually increase the intensity.
· Schedule to exercise 3 to 4 times per week, with a warm up of 5-10 minutes, workout 30 to 40 minutes and cooldown 5-10 minutes.
· Wear the proper workout gear and shoes.
· Workout with a partner, especially one that has diabetes. Because they understand the importance also.
· Be aware of your body and any injuries that may occur. Don’t be a macho man or woman!
· Hydrate before and after exercise to avoid dehydration.
· Be active all the time, like taking the stairs instead of the elevator, park your car at the end of the parking lot, lose the remote control and get up to change the channel (wait, should you be watching TV?). These short minutes add up and burn calories.

Some benefits of being active;
· Activity burns glucose and therefore lower blood sugar
· Increases flexibility making it easier to exercise
· Working out reduces stress
· Being active increases your energy levels
· Exercise increases good cholesterol (HDL) and lowers bad cholesterol (LDL) for a healthier heart

Make your commitment now! So your friend and family will benefit from your commitment to your life! Contact me to get you started on a Fitness or Nutrition Program and/or visit or for more information.


Click Here to Order P90X
Click Here to Order Insanity
Click Here to Order TurboFire


What to Eat if You are Diabetic-Diets for Diabetes?

According to the American Diabetic Association, approximately 26 Million adults and children in the United States of America have diabetes. Unfortunately, my Father was recently added to this statistic.

With healthy changes to your lifestyle, you can prevent or delay the onset of type 2 diabetes. Changes to your diet and increasing your level of physical activity that will maintain a healthy weight are important steps to reduce your risk of diabetes.

With diabetes, the body cannot produce or properly use insulin, and therefore there is an increase sugar levels in your blood, also known as blood glucose levels. So a simple way to assist in keeping a consistent blood glucose target range is with diet and exercise. If you do not control your blood sugar, then complications with your eyes, feet or skin can occur.

Like most people, regardless of being diabetic, we are always trying to figure out what to eat. Sometimes, we don’t eat the best foods because we end up eating what is convenient instead of each what is good. However, diabetics need to be very cautious with their diets, and that mean you, Dad!

You should always consult with your healthcare team or registered dietician to discuss and plan your diet, so you can continue to be successful with the food you choose. Typically the diet will focus around,
· Eat smaller meal portions spread throughout the day will help maintain your energy and reduce any fluctuation with blood sugar levels.
· Keeping track of the amount of carbohydrates (carbs)-evenly spreading the carbs throughout the day will smooth out any spikes or lulls in blood glucose.
· Eat a variety of whole-grains, fresh fruits and vegatables for fiber with a goal of 25 to 35 grams per day. Fiber delays sugar absorbtion, binds with cholesterol which may reduce the bad LDL, prevents constipation, and make you feel fuller.
· Eat less fat to lessen your risk for heart disease. Select lean cuts of meat, low fat dairy products, low fat cooking oils.
· Reduce drinking alcohol.
· Use less salt, which can be tough because a lot of our foods contain salt, so one best way to make sure your food has less salt is preparing your meals yourself with fresh ingredients and herbs for better taste without salt.
· Limit foods with high sugar content, look for food with a Low Glycemic Index.

Forveda’s Go-Paleo is a powdered nutrition formula designed to promote peak wellness by optimizing patients' intake of proteins, fats, carbohydrates, and micronutrients. The ingredients make this formula ideal for patients needing support with weight control, GI health, detoxification, immune issues, heavy metals, and muscle gain. Go-Paleo is made with exceptional quality whey protein, which comes from herds that graze on pesticide-free, chemical-free natural grass pastures. These milking cows are never given bovine growth hormone or any other hormones (No rBST or rBGH), genetically modified organisms or injected pathogens. This whey protein is never exposed to high heat temperatures. The result is the highest quality protein supplement, rich in immunoglobulins and lactoferrin. Free of artificial flavors and sweeteners, available in natural vanilla, chocolate, and strawberry.

Shakeology is patent-pending certified low glycemic index daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need. A proprietary blend of digestive enzymes and prebiotics helps your body progressively eliminate the toxins that build up over time from eating today's highly processed foods.

At the same time, whole-food ingredients deliver the essential amino acids, vitamins, and minerals your body needs to curb cravings, allowing your body to shed stored fat while the more than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.

Even if you searched all over the world, you probably wouldn't be able to find all of the 70-plus, ultra-high-quality ingredients we've included in Shakeology. Not only do you get a wide range of essential nutrients, from the fruits and vegetables you should be eating more of every day, you'll also get the benefits of important foods from all around the world—foods that the latest scientific research has shown to be highly advantageous to your well-being.

More than 70 different ingredients were chosen from around the world for their potency and bioavailability (the ability to deliver the nutrients your body needs). Here are the key nutrient groups that these ingredients deliver.

Also, Believe it or not, Shakeology’s GI rating of 24 is much lower than most fruits, some vegetables, and pretty much every processed food ever made. It helps keep your sugar levels in check while supplying nutrition that satisfies, energizes, and helps promote good health. Shakeology comes these tasty flavors, Chocolate, Greenberry, and Tropical (coming soon!)

While these statements have not been evaluated by the Food and Drug Administration, and these products are not intended to diagnose, treat, cure, or prevent any disease. There are many testimonials and healthcare professional that support these products. Please click here to watch a video on Shakeology. Antioxidants and Phytonutrients to help counteract free radical damage that can lead to

Eating well and getting the best nutrients now is essential for living life to the fullest. Don’t wait for a diagnosis like diabetes to make a change that you know will benefit yourself as well as your family.

Please visit for more info.

Click Here to Order Shakeology
Click Here to Order Go-Paleo


Monday, August 1, 2011

Do You Really Need Fiber?

Sometimes you will be sitting on the toilet way too long. Unfortunately it’s a little too late to get your fiber in. And you struggle with constipation. In fact, approximately million people in the United States have some degree of. As a result, we visit the doctor 2.5 million times and spend over $400 million dollars on laxatives annually. In addition, at least 75% of elderly hospitalized patients and nursing home residents use laxatives for bowel regulation.

If you are like most American adults, we usually only get around 12 grams per day, which is far short of the U.S. governments adequate intake of 25 grams for 18 to 50 year old women and 38 grams for 18 to 50 year old men. For over 50, 21 grams for women and 30 grams for men. Always check with your healthcare team to review your fiber needs.

While a diet high in fiber is a mix of fruits, vegetables, beans, peas, nuts, seeds, grains, and whole-grain products. Many people get their fiber with supplements such as Metamucil, Citrucel, and Fibercon. However they contain only a single fiber type and may contain artificial colors and flavors. In addition they do not provide any additional vitamins or minerals. Another popular fiber supplement powder is Benefiber, which uses wheat dextrin.

Shakeology Boost uses multiple fibers such as Inulin from chicory root, Konjac Fiber, Psylium Seed Husk, and Apple Fiber, which creates a blend that improves the way the body uses the fiber.

Another type of fiber supplement is in a form of a liquid which is FiberStat. FiberStat uses 2 types of fiber that include Polydextrose a soluble dietary fiber, and Prune Juice Concentrate.

Both Shakeology Boost and Fiberstat contain other vitamins and minerals. Also, both include Fructooligosaccharide (FOS) which is a natural prebiotic sweetener that stimulates the supply of good bacteria in the intestinal tract, which helps increase overall digestive health.

What does fiber do? Fiber does many things such as;
· Improve digestion
· Promote regularity
· Inhibits the absorption of dietary cholesterol which may lower your cholesterol levels
· Inhibits the absorption of toxins in the blood stream.
· Slows the absorption of glucose so that you do not feel a sugar spike
· Feel fuller faster and longer, so you may eat less.

Not enough fiber in your diet can lead to;
· Constipation
· Obesity
· Diabetes
· Colon cancer
· Hemorrhoids
· Coronary Heart Disease
· Gall Stones

Many of us live a go go go lifestyle, and eating right and healthy can be tough to do. Therefore a fiber supplement can enhance the fiber content in the meals you eat. With home cooked meals, you always know what you are adding to your food.

Stay healthy and regular!

Click here to Buy FiberStat

Click here to Buy Shakeology Boost Fiber