Frank's take...

Your 2010 Challenge

2010-01-17T21:35:00.002-05:00

This is it folks. List your sporting event that you are committed to participating in. I want you to realize that once you have posted it, I will hold you responsible for seeing it through. Don't be afraid, it may be the best thing you have ever done.

2010...I'm Back!

2010-01-17T21:24:00.002-05:00

Hello everyone,

I hope all of you have been doing well. I've been in a period of transition since the last time most of you have heard from me. 2010 may finally be the year for the "break out", and I'm not talking about acne. :p

As always, I'm constantly at work on several heavy projects. Some of which, I expect to see the light of day this year. I will keep you posted on the developments.

Folks, to be honest, one of the reasons I've been sporadic with this blog is because I have NO IDEA if anyone is reading it. I understand that some of you can't respond due to restrictions at work, but that doesn't apply to everyone...

This year, let's do this together. Give me a sense of direction of what topics you want to read or talk about, and I'll make it happen. I'm looking forward to hearing from you.

Update...

2009-07-21T16:43:00.002-04:00

Yes, it's true. As most of you already know, and some are still finding out, I am no longer with NYSC, after 8 years. It's a strange feeling to no longer interact with some of you. Truth be told, my staying with the company for so many years wasn't because of the company, but because of the people I serviced over the years. Now it's time to start a new chapter.

I am hoping that the love and support that quite a few of you displayed will manifest into continued support of my future endeavors and me. As I write this blog entry, I have been hired by CAN DO gym for the Short Hills and Edgewater locations as a group fitness instructor and personal trainer. Aside from that, I am offering boot camps and group classes and personal training at other locations. For the record, I am working on releasing a fitness DVD series as well as open a gym. If you know of anyone who is in the position to help secure capital for either project, please have him or her contact me.

I will continue supporting you via my newsletters and blogs and future services I am working on now. Good luck and return often to find out what the scope is, as well, keep me in the know.

'til next time,
Frank

Bootcamp Interest

2009-05-27T19:22:00.000-04:00

I need a committment from at least 10 participants to run bootcamps. The bootcamps would be held at South Mountain Reservation in South Orange. Times and days are Mondays @ 10:45am, Wednesdays @ 9:30am, Fridays @ 12:00pm and Saturdays @ 8:00am. Daily sessions are 75 minutes long, for 4 weeks. Even mix of cardio and strength training. If you can't make all 4 days, 3 should be the minimum per week. Cost: $216 for 12 sessions, $288 for 16 sessions. I would be willing to pro-rate. Bootcamps will kick off June 8th.

If you are interested, just reply to this blog.

Categorizing food

2009-04-08T11:39:00.001-04:00

I have a bad habit (or good, depending on how you look at it) of referring to my food as what they are: Proteins, carbs (simple or complex) and fats (saturated or unsaturated). I don’t have a love affair with food, so I can do that. I tend to forget that not everyone shares this mentality and refers to food in completely different terms (i.e. hamburgers, fries, ice cream, etc.)

In case you are having problems identifying what’s what, here’s a very simple listing. This list is by no means comprehensive.

Simple carbs : candy, fruit, sugary foods, vegetables
Complex carbs: fiber (oatmeal, bran, etc.), starches (rice, pasta), potatoes
Protein: meats, legumes (beans), nuts, eggs, soy
Fats, saturated: fried meats or food products, most deserts, greasy foods, most oils, most dressings, red meat
Fats, unsaturated: olive oils, fish, nuts

If you look closely, some foods are in multiple categories.

What do you have to say about your workouts?

2009-03-08T09:26:00.003-04:00

If you take any of my classes or you are a client of mine or use some of my advice, please feel free to post your comments here. You'll be surprised at how many other people agree with you... :)

"Gorge"

The Whole is Greater Than the Sum of its Parts: Integrated Training.

2009-03-08T09:23:00.001-04:00

(continued from March edition of Frank's Paperweight)

Weighted resistance training has been proven to increase bone density, a key combatant to sarcopenia and osteoporosis. Resistance training is especially beneficial to women, with evidence indicating that participation in regular resistance exercise can have significant neuromuscular benefits independent of age. The elderly population has found that weight training improves their quality of life. Basic weight training provides several benefits
· Improved Cardiovascular Efficiency
· Decreased Body Fat
· Beneficial Endocrine and Serum Lipid Adaptations
· Increased Lean Body Mass, Metabolic Efficiency, Tissue Tensile Strength, and Bone Density

Ironically, the development of all other forms of training originated from basic weight training. But just as I stated earlier, one specific form of training is NOT the approach to be taken towards achieving maximal fitness or your fitness goals.

The approach to fitness needs to be varied with each one of the components addressed. Integrated Training better prepares the body for daily living and helps to transfer the benefits of the gym to home. The sole concentration on one facet of training creates an imbalance which can increase your chances of injury and decrease your gains. Cardio addicts, take note.

In choosing a trainer, first, observe them training several different clients. Do they use the same approach or program with everyone?

Second, interview the trainer. What training approach are they forcing on you? Do they make reference to an integrated approach or are they fixated on what they feel is best?
Last, try one session with them? Do they introduce you to different modes of training? Do they address every component of an integrated approach? Or are they trying to impress you by having you do an exercise such as standing on a medicine ball with one foot while juggling a few dumbbells?

If you decide not to go the route of a personal trainer, then remember when training yourself, a program that would bear the best results is one that integrates all of the components of fitness: flexibility training, core stabilization training, balance training, reactive training, cardiovascular training, resistance training and nutrition.

For the trainers who are guilty of what is written in this article, your only recourse is to increase your knowledge and learn additional training methods. You must also resist the urge of applying only new training techniques to all your clients, only changing once you’ve learned something new. You are to integrate each training approach into one so that you are more valuable to your clients and can address all of their needs.

2009-02-09T00:43:00.004-05:00

The following listing is the caloric expenditure of several different activities. Note that these numbers are based on a person weighing 160 lbs. The more you weigh, the more calories you would burn. So, it stands to say, if you weigh less than 160 lbs, you will burn less calories than what's listed.

Activity (1 hour duration)/Calories burned
Aerobics, high impact/511
Aerobics, low impact/365
Bicycling, <10 mph, leisure/292
Jogging, 5 mph/584
Rollerblading/913
Rowing, stationary/511
Running, 8 mph/986
Stair treadmill/657
Swimming, laps/511
Tae kwon do/730
Walking, 2 mph/183
Walking, 3.5/277
Weightlifting, free weight, universal type/219

This table is a sample of the table that is provided by the Mayo clinic. If you want more information, then goto this link: http://www.mayoclinic.com/health/exercise/SM00109

Quick Note...

2009-02-04T11:21:00.002-05:00

If you are an avid reader of my blogs and would like to be notified when a new posting is published, email me or list your email address in a comment response to this posting and I'll have announcements sent to you.

Thanks,
FRB

Do I need a protein shake?

2009-01-30T08:58:00.002-05:00

This is a common question (or variation of) that I’m often asked. Therefore, I’ll post a partial answer here for you, in case you’re wondering about the same thing. Why partial? Because a full answer requires some math, and I’m not going to torture you like that just yet. If you really want to know more, just submit a comment or email me directly.

What typically happens, once you have finished a workout, someone would suggest that you have a protein shake… how much and why? On the other hand, in conversation about weight loss, someone would mention increase your protein and cut the carbs… again, how much and why? Do you stop to ask these questions of the people making these suggesting to you?

First, let’s make sure we’re all on the same page of what protein does for the body. In the simplest terms, protein helps the body heal and build muscle. It is a key ingredient in mass building, hence the popularity with body builders and athletes, but is it necessarily right for you?

Everyone needs protein in his or her diet. It’s not an option. Even vegans are challenged in making sure they find the right mixture of amino acids (the breakdown of protein) to have enough protein in their diet to stay healthy. The average person who does not exercise must have at least .8 gram (g) of protein per kilogram (kg) of body weight per day in their diet. But if you exercise, depending on your level of intensity and goals, you would need more. At the very least, you will need roughly about 1.2 to 1.4 g per kg of body weight. The average exerciser (probably you) wouldn’t need more than that. By the way, the body will not absorb more than 2.5 g per kg of body weight. The excess is converted to ura and the eliminated from the body in the form of urine.

So then, the next part of this is, do you have enough protein in your diet as it stands now? Must people don’t know. They take a blindfolded approach to this answer and assume they need more. Would you pick off the rack blindfolded? So why do that with your diet? Powder protein is a supplement, meaning exactly that, it supplements your diet if it falls short of what you need. You shouldn’t be so slipshod in your approach to exercise and dieting. First find out what you need, then find out what you actually have coming in through your normal dieting practice, THEN and ONLY THEN, if you don’t have enough protein in your diet should you consider a protein shake.

WAIT! Before you run off and start counting grams, YOU DO KNOW that not every protein supplement is created equal? Each protein product provides different grams per serving with varying amounts of other ingredients and quality. Read the labels carefully.

I’ll continue this blog a little l8r. What’s your take?

FRB

The Death of Excuses...

2009-01-20T16:04:00.003-05:00

Today I witness two major events.

First, the swearing in of America’s first African-American President, Baraka Obama, the 44th President of the United States.

Secondly, I witnessed the death of excuses! The actions of the first event created the second. No more can one say that it’s impossible to achieve their dreams. We are now living in the age of a black president, a day that no one truly anticipated. In light of this fact, our ability to hide behind excuses no longer exists.

Don’t get me wrong. I’m not delusional with the expectation that life suddenly will become easier and that the world will miraculously become a perfect place. A perfect world that is free of crime, suffering and discrimination. No, I’m a little more rooted in reality than to say or believe that. What I am saying is that the next time that someone says it can’t be done, they simply have to consider the fact that America now has a black president who was raised in a single parent household.

We can no longer hide behind excuses. We all have dreams. Some more realistic than others, but that doesn’t make your dream any more or less likely than the next person. If you dream and decide to embark on the journey to make your dream a reality, just know in your heart, mind and spirit that there is a difference between difficult and impossible. Something that is difficult may take some time; something that is impossible will take a little longer.

To be frank (no pun intended), being a black man in America is an existence mired with obstacles and overwhelming pressures against our success and our very own survival. Let’s not forget that not too long ago, it was an accomplishment for a black man to be put into a supervisory role. Moreover, not too far removed are we from the burning of crosses and the hanging and dragging of black men to their deaths or the bombing of black churches. Our struggle is far from being over. However, this is a giant step towards our acceptance. It serves as an opportunity for black men to be viewed as anything other than entertainers.

God bless this country. God bless and protect our new President and may God carry him and guide him through the long rough road that he has embarked on; he will need it. President Obama carries with him more than the hopes of a country; he carries with him the weight of the black race, and the human race as well.

FRB

The hormonal effect

2009-01-20T16:01:00.002-05:00

LMAO…here it is ladies, proof that it isn’t your fault why you can’t control yourself around food. As reported on 1010 WINS AM, a study was conducted by Gene-Jack Wang of Brookhaven National Laboratory and colleagues that revealed women are less able than men to suppress their hunger, which can lead to a higher obesity level in women than men. The reason why is still being investigated; however, early guesses point towards it being hormonal. So, aside from being emotional eaters, you now have to contend with your hormones in your efforts to control you food addiction!

How does this new tidbit of information affect you and your weight loss efforts? It doesn’t. We’ve already determined that women have a much more difficult time with weight loss for various reasons. This information just reassures you that it isn’t simply in your mind. It just means that you have to work harder at accomplishing your goals. Don’t throw your hands up in disgust and give up. Instead, acknowledge your adversities, respect them, and learn to overcome them.

One thing I’ve learned from observation and studying human behavior is that when a woman has made a decision that she has committed her spirit to, she will not stop until it’s accomplished. Be that woman!

If you want to read more on the study or the news article that reports it, follow the provided link (http://hosted.ap.org/dynamic/stories/S/SCI_OBESITY_GENDER?SITE=1010WINS&SECTION=HOME&TEMPLATE=DEFAULT).

FRB

Eating out...

2009-01-12T22:57:00.002-05:00

Soooo, in the name of healthy lifestyles, I want to start a blog that can be helpful to those of you in search of healthy options for eating out. I will begin with listing a restaurant in New York. Later this week I will mention a few in New Jersey. If you know of any, please share so that the rest of us can enjoy.

To start the ball rolling, here is Eva’s (address is below) a restaurant and small health food store. The store specializes in supplements. The eatery has a sizable menu and unlike some other health food restaurants, their food is flavorful. Prices are reasonable. Located in the village, so if you happen to be in the City, consider stopping by.

Eva’s
11 W 8th St
New York, NY 10011
(212) 677-3496

Their website (http://store.evassupplements.com/) is for the store.

Where do you like to eat?

Making better dieting decisions

2009-01-05T02:57:00.002-05:00

Making better dieting decisions is an extremely important part of affecting a good strategy for weight loss. As obvious as this may sound, there are some of you who ignore it. Here are nine basic tips and tidbits you must include in your weight loss attempt.

5-6 six meals a day. They are small to moderate. Every two – three hours.
Breakfast is the most important meal of the day.
Drink plenty of water.
Alcohol slows the metabolism.
Carbs are not the enemy. It's your poor management of them.
Caloric value breakdown:
a. Protein = 4 calories per gram
b. Carbohydrates = 4 calories per gram
c. Fats = 9 calories per gram
d. Alcohol = 7 calories per gram
Real quick purpose outline:
a. Protein = repairs muscle, very poor source of energy
b. Carbohydrates = primary, short-term energy source, provides only energy source for brain
c. Fats = secondary, long-term energy source, insulation
d. Alcohol = no nutritional value
Positive mindset
Support system

I’ll be back to further explain all of the above.

FRB

Happy Holidays

2008-12-25T09:52:00.002-05:00

Happy Holidays Everyone. I truly hope that you are in good spirits and that you enjoy yourself. Be mindful of those around you who may not have the good fortunes you have or may be depressed due to painful reminders. Reach out to everyone you know and share with them one of the greatest gifts you can give anyone...your appreciation. Take time to reflect and be thankful that you have the opportunity to do just that. Be happy and safe and enjoy your family and friends.

Please keep in mind my brothers and sisters in the armed forces who are unable to be with their loved ones because they are serving our country so that you can enjoy the freedom that you have. May God be with them and return them safely to their homes and families.

God bless you.

Love affair...

2008-12-14T23:37:00.003-05:00

Oprah Winfrey has a love affair with food, as stated in an interview by arguably the first lady of media. Millions of men and women embraced this statement, and there is a reason. Most people have a love affair with food.

Well, let me take that back (some of you know me well enough to know I do not like generalizing, so restated…); there are those of us who are absolutely in love with food. Is this a problem? For many of us it is. When this “love” interferes with the ability to implement self-control, then problems arise.

Good news for those of you who are “in love”, you are not alone. Take stock in the fact that you have a mass of fellow lovers that battle with their need for food versus their need to be healthy and fit. Unfortunately, women make up a good percentage of the lovers. Moreover, there is an industry that takes advantage of your professed love, the diet industry.

If you are one of the love army soldiers, then I suggest that you rethink your emotional values. I make the point that women make up a good percentage because you are more likely to be emotional eaters. Meaning, you eat when you are happy. You eat when you are sad. You eat when you are girlfriend is either. If you are able to address this habit, then you will have a decent chance at going AWOL from the love army.

Observing your habits and acknowledging them is the first step. From here, we can then create a strategy to help wean you from your lover. We will cover that in the next blog. What’s your take?

Working with clients...

2008-12-04T23:40:00.003-05:00

Question:
Why the rush? Why do people rush weight loss? Why do people rush to change the shape of their body? Why does it seem impossible for some of us to accept the fact that the shape of our body did not happen overnight? Therefore, to expect to change our body overnight is just as unlikely.

What about respecting the process? Do people actually pick up a fitness magazine (or any source of media that depicts the body types you admire) and believe that the people in it achieved their body and looks overnight? Body builders, figure and fitness competitors, athletes, soldiers, competitive fighters and dancers alike put in many long and painful hours that amount to years to achieve their looks. Yet, many of you believe that for some odd reason, you should have significant changes within a couple of days. Science has yet to prove that possible.

The saddest statistic that I’ve ever heard is that the weight-loss industry is a trillion dollar industry with a 93% failure rate. Does that make sense? It doesn’t, but we continue to feed the monster with our hopes of instant gratification. Those of us who fail, most likely fail due to our lack of patience. Those of us who achieve our goals most likely practiced being “persistent and consistent.” I’ll explain that phrase a little later.

What’s your take?

(apparently I should have said “questions”) :)

It's here!

2008-11-23T20:44:00.000-05:00

Hello Everyone,

I've decided it was about time for me to join the 21st century by beginning my own blog. This is new territory for me, so bare with me as I explore this new found venue of information transference. I'm excited about the possibilities that this presents and I hope that you'll enjoy this journey with me.