| April 2008 |
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Rafael Ulloa
Co-Founder & CEO |
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| From Our Nutritionist
Sophia Aslanis, RD |
Eat More Fruits & Veggies
o Eat a rainbow: by making your plate full of bright colors from fruits and vegetables, you will be getting more vitamins, minerals, antioxidants & fiber.
o Bag it and go: set aside some time after food shopping to put raw veggies such as baby carrots, sliced peppers, celery & broccoli into a zip-lick bag. Throw in a lemon wedge and keep chilled until you are ready to hear or take them with you.
o Start off your day with fruit by adding a handful of berries, raisins, sliced peaches or banana to your cereal or low-fat yogurt at breakfast.
o Soup it up: vegetable soups are a great way to go on a cold winter day - try to choose broth or tomato-based soups instead of creamy or cheesy soups.
o Blend it: Throw some frozen fruit into a blender with low-fat milk, yogurt, or 100% fruit juice for a delicious smoothie. Great way to use fruit that is getting overripe!
o Fruit is nature's 100-calorie portable snack. Take a medium-sized fruit (think tennis ball) with you to hold you over to the next meal.....
For the complete list visit the "Writing" page
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| Our Nutrition Partner |
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| The City Cook |
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TheCityCook.com is the ultimate guide to home cooking for pathetically busy, space-compromised urban dwellers. From cooking every night to only on holidays, from the beginner to the passionate culinary hobbyist, The City Cook is a place to get the encouragement to spend time in our small kitchens as well as to learn where to buy the best ingredients in the world. We feature recipes for both weekday and weekend cooking, tips for equipping small city kitchens, and a searchable database of New York's best food merchants. Editor Kate McDonough also writes a weekly newsletter column for subscribers.
RECIPE OF THE MONTH
Rotisserie Chicken
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| Jolie's Guide To Fitness |
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| Become a Personal Trainer! |
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In Every Issue....
I have been a personal trainer for over 10 years and during that time I've seen many exercise crazes and fad-diets come and go. My goal with the help of Sophia Aslanis, my registered dietician, is to educate you on choosing the right fitness and nutritional regimen.
Each month members of our advisory board will share their expertise with you. This month features Dr. Mario Tomei who is a pediatrician specializing in childhood obesity issues.
Anyone who knows me, knows how much I love chicken. I recently found some wonderful new ways to cook chicken on TheCityCook.com, edited by Kate McDonough. This web site includes recipes (for chicken and much more), advice for home cooking even if you have a small kitchen and no spare time, and a great database of grocery and other food sources in New York City. Every month Kate will be giving us a new recipe to cook at home..
This newsletter is very exciting due to the fact that the summer is around the corner we're all concerned with shedding as much body fat as possible. Our featured "Trainer of the Month" is one of the toughest females I have ever met. She's only 5'1", gorgeous but deadly with her hands. If I were to list all of her qualifications, it would take months. So please take the time to view her bio at www.Rafael-u.com. You will not be disappointed to learn more about this rising star!
Remember the name Phoenix Carnavale.
I train everyone from supermodels to soccer moms. No matter their profession, my clients all want to look and perform their best every day! | |
| Meet Dr. Tomei |
Dr. M. Tomei graduated from Adelphi University, where he earned a Bachelor of Science in Biochemistry and minored in Philosophy. He attended medical school at the University of Guadalajara, which afforded him the opportunity to become proficient in the Spanish language. Upon graduating, he completed an additional year of social service in rural, economically challenged communities to provide medical care to children and adults in need. During the process of completing his social service, he also volunteered to provide medical assistance to those in crisis when he and his colleagues learned of an earthquake in Nicaragua. Subsequently and upon returning to the United States, Dr. Tomei completed his internship in Internal Medicine and Pediatrics at The Brooklyn Hospital Center of New York- Presbyterian Weill Medical College of Cornell University.
Managing childhood obesity begins at home. Eat healthy and your child will follow in your footsteps. This will be one more way to help prevent childhood obesity.
In coming months Dr. Tomei will offer advice and information on helping your children stay fit and healthy. If you have questions you'd like considered, send them to DrTomei@rafael-u.com. |
| Trainer of the Month - Phoenix Carnavale |
 The Best out of Brooklyn
Brooklyn-born fitness expert Phoenix Carnevale has a mission. Lead people to healthier lives by helping them enjoy their chosen path to a well-balanced lifestyle. Certified under The National Academy of Sports Medicine, Pre & Post Natal, Urban Rebounding and Spinning, her vast array of clients range from the over stressed bride, to the couch potato... for the rest of her extensive bio visit the "Writing" page of www.Rafael-u.com.
She is Latina Magazine's Featured Fitness Expert and has contributed to Shape Magazine with targeted workout plans. She's a regular reporter on Inside Martial Arts and has been featured nationally on American Latino TV. Phoenix has also had numerous appearances with Rafael on CBS, NBC and CW11 in New York.
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| Born to Compete - Update |
 Jennifer Hernandez
The best is yet to come! At my first major national competition, I took second place against 28 other figure competitors. Most of the women I competed with were clearly half my age; all in phenomenal shape. It takes time, dedication, and willpower to be at the top of your game. With the right training and nutritional regimen everyone can accomplish their goals.
After two days of exhausting competition, I was placed in the top five.
My goal of becoming #1 is still not complete. My next event is in on May 17th at the NPC Junior USA Figure Competition. I will need everyone's continued support and encouragement.
Wish me luck!
Arnold Classic Photos |
| Getting Ready for Summer |
Are you ready for the summer?
The summer is around the corner. If you have not started training to look your best in the warm weather, this is the time.
The first step is to jump over the hurdle of making the decision if you are going to "diet" correctly or simply consume anything you want. If you decide to simply consume whatever you desire, getting lean will become very difficult. It doesn't matter what kind of results a plan might be capable of producing - if the average person can't begin to follow it, then it isn't going to be effective. Ideally you should consume six small meals per day consisting of protein and complex carbohydrates. You can always incorporate protein shakes into your nutritional regimen if solid foods aren't always an option. Don't go from eating candy bars to carrot sticks overnight. It's really hard to do. Most people will fail when they try that type of an sudden switch. Gradually adjust your nutritional regimen by making small changes.
Another important factor is your training. If by summer you'd like to see a six-pack, incorporating cardio into your routine will be the icing on the cake. If during the winter months you put on too much weight, your cardio will be 2x per day. First thing in the morning and later in the afternoon. For those that do not need this level of intensity, incorporate three to four 30-minute cardio sessions per week into your schedule. It doesn't matter what kind of cardio you do. Find something you like so that you will stick with it.
The final part of your program will be strength training to build lean muscle mass while increasing your metabolism. Contrary to what many personal trainers would have you believe, your weight training for getting lean doesn't have to be complicated. Keep your workouts intense and heavy while increasing your repetitions to 15-20 reps per set to maximize your fat burning system. You do cardio to help burn the fat. You lift weights to build muscle. Keep it simple.
This time you're in control and you'll be able to lose the weight when you need to - gradually. Good luck! | |
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In our next issue of RU Fitness Dr. Tomei will begin addressing why the US is ranked # 1 in childhood obesity. Additional nutritional tips will also be provided by Sophia Aslanis, RD. And to continue with "Getting Ready for Summer", my training tips will be on tightening your glutes.
Remember, even though I may not train you in person we can work together to create a healthier you. I want you to view this newsletter and my website as an extension of your personal training. I am accessible via e-mail should any questions or concerns you may have arise. I also look forward to any feedback or suggestions you have to help us work together as a team.
And please use the "Send Good Health to a Friend" link below to pass this on.
In health,
Rafael U.
Rafael-u.com |
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