Fantone Fitness
It's about Fitness. A fit life is a fun life!
I love kickboxing
I just came from my kickboxing class at New York San Da. I love working out there! It’s a great functional workout that gets your heart rate up and makes you really sweat. So much fun too!
No kidding, I love kickboxing. That’s their website too. Check it out. Tell them Jim sent you. I love kickboxing.com
Get a free pair of boxing gloves too!
I’m on a roll!
What is the foam roller for?
Well, it’s funny you asked. I was just using mine and I thought “How do people do without some sort of massage treatment on a regular basis?”
My own personal exercise routine and active lifestyle, require a good amount of stretching and massage in order to keep me flexible. It’s not only for feeling good, but for functioning effectively on a daily basis.
A few years ago, I was diving for a Frisbee when I pulled something in my neck. I slammed the ground really hard, but that didn’t seem so unusual to me until the next day. I woke up to some tingling in my fingers and a real pain in the neck.
As soon as I could, I got to the doctor who sent me for an MRI. Upon reading the MRI, I discovered that I had some bulging discs in my neck. A few muscle relaxers and some anti-inflammatory medicine quickly took care of the pain and tingling. Another visit to the doctor and I was reassured that the bulging discs had been there for a long time and it was actually good luck to have had the minor injury resulting from the Frisbee dive, because now I knew what was going on in my neck.
The end result was that I had to take some time off working out. Each time I returned to my workouts, I was OK for a while, but as I got stronger and began lifting more and more weight, I began having back spasms and constant pain. I was feeling sad and wondering if I was going to have to find another profession.
As a last resort, I went to a sports chiropractor and learned a very valuable lesson. The treatment I received was based on massage and stretching. I had a revelation! I needed to stretch!
And so began a new chapter in my life. Stretching and massage with the foam roller became a part of my daily routine. Relief was immediate. I purchased a foam roller and instruction book on Amazon. It was life changing. Now, as part of my daily routine, I stretch and roll. It’s a nice way to relax after a workout or just wind down at the end of the day. I’ve even incorporated rolling into my daily meditation, but that’s another story for another time.
Do yourself a favor and click on the roller on this page and begin a new chapter in your own personal self- care. Enjoy.
Check me out in The Spartan Sprint!
Click here to view a clip of Jim’s Spartan Race
Have a Heart!
What are you doing?
No, seriously, what are you doing when you’re working out?
Are you counting calories? Are you putting in your minutes on the elliptical? Are you watching television or reading a book?
If you’re not happy with the results you’re getting from your workouts, maybe the answers to these questions can shine some light on why.
I think there are several reasons for working out. I for one, happen to feel better when I exercise. I actually enjoy it.
Not everyone does. Am I right? I can feel the earth shake with the millions of nodding heads.
So, if you don’t love working out, then why do you do it?
Because you have to? Not true. Then why?
I think it’s because you want to be and feel better. You want to look better. You want to live.
That’s the reason we all work out. To live. It is a life or death proposition. A quality of life proposition.
Now back to the original question. What are you doing?
You are using your mind and body to move through life in an effective manner. You walk, run, and pick things up all the time.
So, working out must cause you to be better at these things in order for it to be effective.
I like the analogy of your body being an automobile. After all, both have motors and pumps to keep them moving. Both have fuel that is drawn in and circulated to the necessary places in order to drive them forward (or backward). Both create waste and exhaust. Both can be highly tuned or poorly maintained. Each car or body is just a bit different too. One thing is for sure, if you don’t take your vehicle for a drive on a regular basis, it will not function at its best!
So, what you are doing when you exercise is taking that vehicle out for a test ride. You are pushing the motor past what is a comfortable cruise, to a higher level of activity so that when you want it to take you somewhere, it is ready.
The next question is how you know if you are getting what you need from your workout. I will tell you it is not necessarily about calorie expenditure. Although, weight-loss can be achieved by a caloric deficit, unless you are keeping track of your caloric intake, it doesn’t make much sense to count calories while you are exercising. In fact, if you’ve done this you know that can be very disappointing. A half hour in any moderate treadmill or elliptical workout might result in a 300 calorie burn. That’s going to be less than 1 pound per week if you do it every day.
That, combined with a 200 calorie daily decrease in calorie intake will result in exactly 1 pound weight loss per week, if you do it every day. Most people are never going to be that specific. Most people are not that disciplined.
If we get back to the mission of keeping your body tuned up and ready for anything, then we must talk about functional training. You will need to get your heart rate up to a certain percentage of your heart rate max. In order to do that you must know what that is.
In order to monitor it, you will need a heart rate monitor. Ahh, we finally come to the point. A very valuable tool in your fitness arsenal is a heart rate monitor. A worthwhile investment especially considering they are relatively inexpensive. There are very few items in this world as valuable as this device and as cheap! A heart rate monitor consists of a chest strap (transmitter) and a receiver that you wear on your wrist, just like a watch.
Buy a heart rate monitor today. You will be able to calculate your max heart rate and determine at what percentage you should work.
A minimal effective exercise heart rate begins at about 60% of your max. This is a safe way to start. As you get conditioned to exercise, you will be able to work at a higher rate and experiment with different types of cardiorespiratory challenges. Remember, if you don’t challenge your body to work, it will become deconditioned. A deconditioned body is much more likely to fail when you need it the most i.e. running for a bus, chasing you kids or having sex.
On the other hand, a fit, conditioned body can do just about anything you want it to.
Heart rate monitors are, as I mentioned not too expensive in the grand scheme of things. You can get one for as little as $30 or spend hundreds if you want the bells and whistles. If you get seriously addicted to exercise and monitoring your progress, you can pick up a heart rate monitor that will track your workouts on your computer and print out graphs and charts showing you progress. In the beginning it might be better to keep it simple and spend anywhere between $30 and $100.
Buy one, learn to use it and begin understanding your body and the real reason you work out. Keep your motor tuned.
If you’re confused and need help, hire a trainer to help you sort it out. Even one training session with a fitness pro can teach you what you need to know about your heart rate and how to monitor it. You are worth it.
Spartan Sprint
Spartan Sprint
6/2/12
Ok, so I just did the Spartan Sprint, in Tuxedo, New York this past weekend. That was fun! I can say that now, but there were a few times I questioned my decision, although you’d never know it if you saw the video (and you will), as usual, I was very upbeat and can be heard shouting encouragement to other racers. If you know me, you know that I am also using that encouragement to keep myself going too.
My good friend, Susie Q went with me and we had two more team members there that I ran into coincidentally as I was running the course. It was mostly running up hills and none of us trained for that. We were all walking some of the time and just taking one step at a time to get through some of the obstacles. The two toughest challenges by far for me were carrying the Spartan sandbag up a giant hill that seemed to go on forever. I don’t know the weight of the sandbag, but it felt like 20 pounds. The hill took a full 6 minutes to climb, but it felt like a half an hour. Going back down was relatively easy compared to the climb up. The other killer obstacle, and I do mean killer, was the barbed wire mud crawl. On hands and knees in the rock filled mud, under barbed wire uphill for what seemed like an hour, but was actually about 20 minutes. The rocks hidden in the mud were of all shapes and sizes and we were just grinding into them with our knees and elbows the whole time. Well, not the whole time. Someone figured out that one could roll up the hill and that gave our boney knees and elbows a much appreciated break. That crawl was tough!
There were some really fun challenges too. I loved the rope climb, the wall climbs and the cargo-net obstacles. There were many chances to get dirty and I love crawling in the mud! We dragged concrete and old tires around. We clambered over and under wire and wood, and trekked through a beautiful landscape that I made sure everyone within earshot took note of. Oh man, I loved it!
All in all, it was a great challenge and looking back on it, I’m glad it wasn’t easier. It always makes you feel good to reach deep down inside and find the strength to accomplish something that at times seems impossible. The Spartan Sprint did that for me this weekend and I for one, am better for having done it. I’m already looking forward to the next one. Anyone want to join me?
What is Fitness?
That’s a good question. Everyone I know wants to look good. Looking good is a part of being fit because generally if you look good, you feel good. I think that most people are trying to accomplish the “looking good thing” by the easiest method they can find. That’s why there are so many ridiculous products and gimmicks out there that promise to make us look good.
News flash…It’s and inside job!
You don’t need supplements. You don’t need the newest piece of worthless equipment sold for $19.95. And you don’t need plastic surgery!
You must take responsibility for everything in your life. That’s right, grow up. Fitness is an attitude. It’s a belief in yourself and a desire to get better. It takes an open mind and a willingness to learn. If you think you already know everything and don’t want to listen to new ideas, you are doomed to the same results you’ve been getting all of your life. Yes, it’s about change. Change is good. If you’re thinking, “I don’t like change”, I’m talking to you.
One of the problems I encounter when training people is their old ideas about fitness. If I stop working out, will my muscle turn into fat? What kind of abdominal exercises will get rid of this fat around my middle? It’s not good to work out every day is it? All fat is bad for you, right?
Willingness is the key. It opens the lock of our old habits and patterns. If we are willing to put some old ideas aside and try to begin working from the inside out, we will be surprised at the way our minds and bodies evolve. That’s what fitness means to me. It is a willingness to try something new that might just change the way I see things. My attitude about fitness has changed over the 25 years I have been in the business. First, it was all about getting “big”. Then about being lean and getting a six-pack. Then because of some over-use injuries, I became aware of a more functional approach to exercise. I experimented with vegetarianism, fasting, and eating like a “hunter/gatherer”. The bring-it-home message? Change is good. Evolution happens when we are pushed out of our comfort zone. Willingness to be uncomfortable.
If you want fitness, you must be willing to change. Change is good.
Mental Hygiene
Ok, everybody. Here is my challenge to you. Each year many people make New Years resolutions. This year, following another shoulder surgery, I vowed to get into the best shape of my life. I challenge you all join me in the fun. I believe that being fit is not only getting into the gym, but also being more positive about life in general. I call it “Mental Hygiene”
Mental Hygiene is about keeping your thoughts clean. Holding yourself responsible for your own happiness by taking charge of your thoughts. I am talking about,self-talk. Saying only positive things about yourself. I mean, what’s the point in working out and eating right, if we’re not also disciplined in our thoughts. I’m a firm believer in positive affirmations. What I say during the day determines how I feel. I must be vigilant because those negative thoughts creep in so quickly and before I know it, I am telling myself I’ve messed up or I’m not good enough in some way. I end up beating myself up and becoming my own worst enemy.
Well, I’m done with that. From now on I am only going to accept the highest praise from myself, to myself and about myself. I am a great friend. I am in great shape. I am worthy of wealth and abundance. I am living a wonderful life. Won’t you join me?
The Start Of a New Season
Every year we get all “wrapped” up about the holidays! This is a tough time for most people I know and I want to take this time to wish everyone well and make a special request.
Please don’t beat yourself up by being too hard on yourself or by eating far too much. Take it from a sugar-binge-eater, gone Paleo… nobody’s perfect.
Try to keep an even keel. Not too much, but enjoy it a little bit more than you usually do.
Then, in January you can join us all in “getting back on the plan” I promise you I will be working out more and eating much cleaner come January 2nd!
So, join in on the holiday festivities, (a little) and join in on the fun a lot! See you in January, maybe a little bit fatter, but definitely a lot more motivated. Let’s do it together.
Check out this link for some new ideas about holiday meals.
http://everydaypaleo.com/2011/11/20/holiday-brussels-sprouts-and-garlic-roasted-sweet-potatoes/
We need exercise!
Our bodies NEED exercise every day. If we left our cars to deteriorate like we do our bodies, we would be calling AAA all the time. Do some preventive maintenance for yourself every day! Walk. (fast) run or climb the subway stairs. Play! We are physical beings looking for activity, so why not play!
Fantone Fitness Fun Fitness Fact
# 7. Carrying a heavy bag over one shoulder can alter your posture and become a real “pain in the neck.” Always choose a bag that will spread the weight over both shoulders. Sign up here to receive your free Fantone Fitness sport backpack!
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Ok everybody, let’s get off our butts and go do something challenging. Who’s in?
Spartan Race!
Click on me!
Plan for the holidays
Plan ahead for interesting alternative Paleo meals for the holidays. Join the Shirtless Chef and stay lean this holiday season. http://paleodietlifestyle.com/
Shirtless Chef
Non-quitting spirit!
I studied karate for a while and there I learned the phrase, “non-quitting spirit.” My life has been a series of events that seemed to be trying to keep me down. I realize that with my non-quitting spirit I have overcome many setbacks and that nothing can really put or keep me down
Nothing can stop me!
After watching game 6 of the World Series last night, I am inspired by the non-quitting spirit of both teams and vow to never give up again!
Rebound NYC
Check out Rebound NYC! A great place to train or work out. Trainers inquire here. Clients, take a look at this clean fresh space and new equipment!
Trainer’s Forum
Attention all personal trainers! Anyone looking for an alternative spot to train your clients. Please let me know. If you have clients that would like to workout on the Upper West Side of Manhattan, I have a great studio. ReboundNYCInc.com Clean, private, affordable. 
Please contact me. Also, if you know of other place that cater to personal trainers, please post it here. I hope we can create a team of professionals dedicated to helping each other out. If you want to discuss Fitness, visit my “Let’s Talk about fitness” page. All the best to all of you.
Jim
Fantone Fitness Fun Fitness Fact # 6
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This is the mat I was telling you about.
Stretch Out Strap
Great wraps for boxing.
A good set of boxing gloves!
This book can change your life. It sure changed mine!
The most important fitness tool.
Ahh, the foam roller
A great tool for relieving plantar fasciitis.
Fantone Fitness 