Monthly Archives: July 2012
Greek Goddess
Marty R. sent over this recipe for Greek Goddess Salad Dressing:
20,000 And Counting
My book, “Dumbbell Training for Strength and Fitness” which I co-authored with Matt Brzycki has recently surpassed the 20,000 mark in sales. We are very proud of this book and are extremely grateful to all those who supported us along the way.
Who’s On Da Leg Press?
This take on Abbott and Costello‘s “Who’s On First” bit spawned from a couple of email correspondences my buddy Matt and I had today. Matt’s unique and slightly “off” sense of humor catapulted him into this little muscle rant and resulted in his own version of “Who’s On Da Leg Press?”.
Fred: Well, Matt, this is the gym that I own in Asbury Park (where Bud Abbott was born). And it’s also where I do my personal training.
Matt: Look Fred, if you’re the owner, ya must know all the members.
Fred: I certainly do.
Matt: Well, ya know that I’ve never met any of them. So you’ll have to tell me their names and then I’ll know who’s workin’ out in your gym.
Fred: Oh, I’ll tell ya their names but, ya know, it seems to me that the members nowadays have very peculiar names.
Matt: Ya mean funny names?
Fred: Well, let’s see, we have Who’s on the leg press, What’s on the pec fly, I Dunno’s on the chin bar . . .
Matt: That’s what I want to find out.
Fred: I see Who’s on the leg press, What’s on the pec fly, I Dunno’s on the chin bar . . .
Matt: Are ya the owner of this gym?
Fred: Yeah.
Matt: Ya gonna be their personal trainer, too?
Fred: Yep.
Matt: And ya dunno their names?
Fred: Well, I should.
Matt: Well, then, who’s on the leg press?
Fred: Yes.
Matt: I mean the dude’s name.
Fred: Who.
Matt: The dude on the leg press.
Fred: Who.
Matt: The leg press.
Fred: Who.
Matt: The guy usin’ . . .
Fred: WHO’S ON THE LEG PRESS!
Matt: I’m askin’ ya, who’s on the leg press.
Fred: That’s the dude’s name.
Matt: That’s who’s name?
Fred: Yes.
Matt: Well, go ahead and tell me.
Fred: That’s it.
Matt: That’s who?
Fred: Yes.
Matt: Look, ya gotta leg press?
Fred: Certainly.
Matt: Who’s usin’ the leg press?
Fred: That’s right.
Matt: When ya bill the dude on the leg press for his membership fees every month, who pays ya the money?
Fred: Every dollar of it.
Matt: All I’m tryin’ to find out is the dude’s name on the leg press.
Fred: Who.
Matt: The dude that pays . . .
Fred: That’s it.
Matt: Who pays the money . . .
Fred: He does. Every dollar. Sometimes his wife comes down and pays it.
Matt: Who’s wife?
Fred: Yeah, what’s wrong with that?
Matt: Look, all I wanna know is when the dude on the leg press signs in at the front desk, how does he sign his name?
Fred: Who.
Matt: The dude.
Fred: Who.
Matt: How does he sign . . .
Fred: That’s how he signs it.
Matt: Who?
Fred: Yep.
Matt: All I’m tryin’ to find out is what’s the dude’s name on the leg press.
Fred: Nope, What’s on the pec fly.
Matt: I’m not askin’ ya who’s on the pec fly.
Fred: Who’s on the leg press.
Matt: ONE MEMBER AT A TIME!
Fred: Well, don’t change the members around.
Matt: I’M NOT CHANGIN’ NOBODY!
Fred: Take it easy, man.
Matt: I’m only askin’ ya, who’s the dude on the leg press?
Fred: That’s right.
Matt: Okay.
Fred: All right.
Matt: What’s the dude’s name on the leg press?
Fred: No. What’s on the pec fly.
Matt: I’m not askin’ ya who’s on the pec fly.
Fred: Who’s on the leg press.
Matt: I dunno.
Fred: He’s on the chin bar. We’re not talkin’ about him.
Matt: Now how did I get on the chin bar?
Fred: Why, ya mentioned his name.
Matt: If I mentioned his name, who did I say is usin’ the chin bar?
Fred: Nope. Who’s usin’ the leg press.
Matt: What’s on the leg press?
Fred: What’s on the pec fly.
Matt: I dunno.
Fred: He’s on the chin bar.
Matt: There I go, back on the chin bar again!
Matt: Would ya just stay on the chin bar and don’t get off it?
Fred: All right, whaddaya wanna know?
Matt: Now, who’s usin’ the chin bar?
Fred: Why do ya insist on puttin’ Who on the chin bar?
Matt: What am I puttin’ on the chin bar?
Fred: No. What is on the pec fly.
Matt: Ya don’t want who on the pec fly?
Fred: Who is on the leg press.
Matt: I dunno.
Fred and Matt (together): The chin bar!
Matt: See the dude in the free-weight area that’s on the bench press?
Fred: Sure.
Matt: The bench presser’s name?
Fred: Why.
Matt: I just thought I’d ask ya.
Fred: Well, I just thought I’d tell ya.
Matt: Then tell me who’s usin’ the bench press.
Fred: Who’s usin’ the leg press.
Matt: I’m not . . . STAY OUTTA THE MACHINE AREA! I wanna know what’s the dude’s name on the bench press?
Fred: No, What’s on the pec fly.
Matt: I’m not askin’ ya who’s on the pec fly.
Fred: WHO’S ON THE LEG PRESS!
Matt: I dunno.
Fred and Matt (together): The chin bar!
Matt: The bench presser’s name?
Fred: Why.
Matt: BECAUSE!
Fred: Oh, he’s on the lat pulldown.
Matt: Look, ya gotta yoga instructor on your staff?
Fred: Sure.
Matt: The instructor’s name?
Fred: Tomorrow.
Matt: You don’t wanna tell me today?
Fred: I’m tellin’ ya now.
Matt: Then go ahead.
Fred: Tomorrow!
Matt: What time?
Fred: What time what?
Matt: What time tomorrow are ya gonna tell me who’s the yoga instructor?
Fred: Now listen. Who is not the yoga instructor.
Matt: I’ll break your arm, ya say who’s on the leg press! I wanna know what’s the yoga instructor’s name?
Fred: What’s on the pec fly.
Matt: I dunno.
Fred and Matt (together): The chin bar!
Matt: Gotta a Pilates instructor?
Fred: Certainly.
Matt: The instructor’s name?
Fred: Today.
Matt: Today . . . and tomorrow’s the yoga instructor.
Fred: Now you’ve got it.
Matt: All we got is a couple of days in the gym. Ya know I’ve done some personal training, too.
Fred: So they tell me.
Matt: I walk into your gym to do some personal training. Tomorrow’s instructin’ yoga and a new member comes in. Now, the new member walks over to the leg press which the dude on it right now is usin’. While the new member is waitin’ for the leg press, me, bein’ a good personal trainer, I’m gonna help him out. So, I walk over to the leg press and talk to who?
Fred: Now that’s the first thing you’ve said right.
Matt: I DON’T EVEN KNOW WHAT I’M TALKIN’ ABOUT!
Fred: That’s all ya have to do.
Matt: Is to start the new member’s workout on the leg press.
Fred: YES!
Matt: Now, who’s on the leg press?
Fred: Naturally.
Matt: Look, if I start his workout on the leg press, I gotta wait for that dude to finish. Now, who’s on it?
Fred: Naturally.
Matt: Who?
Fred: Naturally.
Matt: Naturally?
Fred: Naturally.
Matt: So I start his workout on the leg press and I wait for Naturally.
Fred: No ya don’t. Ya wait for Who.
Matt: Naturally.
Fred: That’s different.
Matt: That’s what I said.
Fred: You’re not sayin’ it.
Matt: I wait for Naturally.
Fred: You wait for Who.
Matt: Naturally.
Fred: That’s it.
Matt: THAT’S WHAT I SAID!
Fred: Ask me.
Matt: The new member does the leg press after who?
Fred: Naturally.
Matt: Now ask me.
Fred: The new member does the leg press after Who?
Matt: Naturally.
Fred: That’s it.
Matt: Same as you! Same as YOU! The new member and I wait on the leg press for who. Whoever it is gets off the leg press and goes over to the pec fly. Who waits at the pec fly for What. What gets off the pec fly and goes over to I Dunno. I Dunno gets off the chin bar and walks over to Tomorrow. Another dude gets up and walks over to Because. Why? I dunno! He’s on the chin bar and I don’t give a damn!
Fred: What?
Matt: I said I don’t give a damn!
Fred: Oh, that’s our masseuse.
What A Difference A Year Makes
On July 8th, 2011 my family took a punch to the gut when we were told that my extremely healthy, fit wife Lori had breast cancer at the age of 49. No family history, no warning signs, no illness, no medications, no reason why, but we had breast cancer. Fortunately for us she was diagnosed early (stage zero) and following standard operating procedures, surgery was to be performed to remove the cancer cells. Unfortunately, there were several surgeries in a very short period of time (four in total in less than a five weeks) to remove the elusive cells and the surgeries really took their toll on her. After the surgeries and prior to our next step, she and I went for a casual bike ride one day down at the beach and unknowingly, I pushed our enthusiasm a bit too hard and it really knocked her out – and that was just after a couple of easy miles. She’s not an easy one to say “quit” and so I hadn’t realized how much the surgeries had worn her down. Of course, I felt terribly guilty (still do) and after that we just focused on getting her healthy and ready to deal with the impending radiation treatments (all 30 of them over a 6 1/2 week period).
So what’s the point to all this? Lori was a very active, healthy woman and still got cancer, however, she fought hard, kept doing what she could to keep fit without interfering with her recovery and we built her back up to where she’s now riding with me on our road bikes. In a short amount of time we’ve been pumping out 25 miles at a clip with our average speeds right around the 16-17mph mark. In fact, she took me by surprise this past Sunday as I was in front on our ride and turned it up a bit to 19+mph and I looked over my shoulder to see how far back she was and to my surprise, she was right on my wheel.
So, am I bragging a bit about my wife? Hell yes! Do I usually share personal things with others (especially people I don’t know)? Hell No, but I do want to acknowledge was she’s accomplished but also let others know that you’re not down and out unless you decide to be. It may take time and it may be hard, but it is doable and you can make a come back when you approach it slowly, positively and progressively and as you can see, a lot can happen in a year.
Sports Drinks: A Waste of Money and Child Obesity
An article I found discussing the false claims of sports drinks and how they also contribute to child obesity because of all the empty calories.
Easter Seals
I had the pleasure and the honor of being the first to speak at the Easter Seal’s “Lunch & Learn” in New Brunswick, NJ. COO, Linda Mayo and Health and Wellness Director (and MAJOR fitness enthusiast and author) Laura O’Reilly did a phenomenal job of coordinating and implementing this awesome program to help educate their employees on health and fitness. I sure wish other companies took an interest in their employees like this group does. I can’t wait to get back in the fall for my next talk. Thanks everyone for making this such an enjoyable and successful venture. – Fred Fornicola
No Excuses
I came across this photo recently and made me think that anyone can find a way to workout. Often times, people who are injured or have a small issue find reasons (i.e. excuses) for not training. The problem is that most people don’t really know what training entails, if they did they’d hardly ever miss a training session.
Injured shoulder? OK, train your legs and grip. Knee hurts? No problem, train your upper body and do some hip and lower back work. You get the picture….and speaking of pictures…….
Keeping Avocado’s From Going Brown
As most who enjoy avocado’s know, that once you cut into one, they tend to get brown right away if you don’t eat them. By chance I discovered that if I put half of the avocado in the fridge in a zip lock bag with the seed in tact, it will remain green and fresh for a couple of days. This works out great for when I’m in the mood for a shake and want to add that chilled avocado (thanks, Mark for that idea). The chilled avocado makes the shake smooth and creamy and makes the shake taste great.
One Thing At A Time
In a previous post I alluded to that I should only be doing one activity a day. I have found through much trial and error that this is best for me, best in as far as keeping me safe, healthy, progressive and motivated. When enthusiasm gets the better of me and I do too many things in one day, the outcome can result in a not-so-positive manner. I recognize this fact as the years have taught me that my intensity of effort affects me systemically and let’s say “bad things can happen”, so it’s beneficial to only tackle one thing per day. So if I’m strength training, I need to just strength train, if I’m biking, I’m just biking, etc. so from here on out, it’s one thing at a time.
