Acciaroli Secrets … 

Why should you want to know the secrets of Acciaroli??? Acciaroli is coastal village in the region of Campania south of Naples with only 2,000 residents.  300 of them are over 100 years old! That is 1.5 in every 10 residents are over 100.  This is the greatest concentration of centenarians in the world. 

 

The health of these centenarians is remarkably strong with very few suffering from Alzheimer’s, heart disease or cataracts.  Scientists have flocked to the picturesque seaside cliff village to test the blood of these centenarians.  A stress hormone called adrenomedullin was found to be very low, more similar to that of people in age range of 20-30.  This stress-free lifestyle seems to be a large factor in their unusual longevity.  

 

This diet consists of home-grown vegetables, fish caught daily by locals, home grown poultry, and high quality olive oil.  But, this is not much different than anywhere else in the Mediterranean countries of Italy, Greece, and Spain.  Although many Mediterranean people use the herb rosemary which is high in carnosic acid it appears that the people of Acciaroli use it even more than their neighbors.  Carnosic acid is an anti-inflammatory, it contains tumor fighting compounds, improves memory, protects eye health, and fends off free radical brain damage. 

 

The location of Acciaroli as a cliff side village has created a lifestyle of walking but not just any walking, walking up stairs.  Stairs creates a greater cardiovascular health catalyst as well as forces more ankle, knee, hip, and low back strengthening.  

 

So, walk steps every day!  And add some rosemary to your diet!

Longevity Via The Ikaria Greece Blue Zone

We continue our investigation of centenarians and blue zones with this article from WorldHealth.net.

Ikaria, Greece is a longevity blue zone, the island has a long history to go with the topography from being the target of invasions that forced residents to move inland from the coast which resulted in an isolated culture that is rich in traditions, family values, and longevity.

Centenarians and residents of this island are almost free from the likes of dementia and most of the chronic diseases that readily plague Americans. Here 1 in 3 make it to their 90s, which may be explained by a combination of factors such as diet, culture, lifestyle, outlook, and geography.

Strong red wine and late night domino games are regularly enjoyed here, along with a quiet relaxed pace to life that ignores clocks, while the clean air, warm breezes, and a rugged terrain draws residents to stay outdoors and into an active lifestyle.

It appears as if the Ikarians have discovered how to weave the recipe for longevity into their lifestyle and culture by following common practices that cultivate a largely healthy centenarian lifestyle.

The eldest residents tend to be the pooper citizens who live in the island highlands, where they exercised mindlessly by gardening, doing yard work, visiting neighbors, or walking into town. The lesson here is to make time to include more mindless movement into your life.

Residents here enjoy a variation of the Mediterranean diet that includes plenty of fresh fruits, vegetables, beans, potatoes, and olive oil. The typical centenarian diet here consists of about 17% greens, 20% other vegetables, 16% fruits, 11% legumes, 9% potatoes, 6% olive oil, 6% fish, 5% pasta, 5% meat, 4% sweets, and 1% whole grains.

Herbal tea is enjoyed by Ikarians who enjoy drinking it on a regular basis with friends and family alike. Packing an anti-aging antioxidant punch herbal teas such as oregano/sage/wild rosemary are also diuretics that help to keep blood pressure in check by riding the body of excess sodium and water.

Residents here embrace taking naps and enjoy taking an afternoon break; those who take regular naps have been shown to enjoy a 35% lower chance of dying from heart disease which may be due to napping lowering stress hormones or resting the heart.

Their religious calendar calls for fasting for close to half of the year, caloric fasting typically cuts about 30% of calories from the normal diet; fasting is the only proven way to slow the aging process in mammals.

Residents foster deep, caring, and long-lasting face to face, personal social connections, this type of relationship has been shown to benefit overall health and longevity. The lesson here is to get outside of the internet and spend more time in the now and present with people in real life personal space.

Rather than cow’s milk Ikarian’s use grass fed goat’s milk which provides potassium and stress relieving tryptophan hormones; as another plus goat’s milk is hypoallergenic and typically can be tolerated by those who are lactose intolerant.

So, there we have the typical lifestyle of these blue zone centenarians, perhaps we can all take some pointers from the residents of Ikaria, Greece and become longevity warriors ourselves; eat less overall, stay active, get enough sleep, have a positive attitude, foster healthy relationships, avoid stress, go outside more, and eat more vegetables, fruits, and healthy fats.

Centenarian Series / Blue Zones 

 At Forte Fitness our over-arching guiding principle is quality of life. It is not about appearance, a clothing size, or a number on a scale. In life we must ask ourselves what truly matters, what truly has significance, and what adds genuine value to our experience and those we are in community with. 

There are six Blue Zones, and two are in Italy.  We will be taking a look at these six Blue Zones over the next 6 months to see what unique lessons each zone has to offer. The zones include Sardinia (Italy), Acciarolli (Italy), Ikaria (Greece), Nikoya (Costa Rica), Okinawa (Japan), and Loma Linda (California).  

So, why do these areas have so many centenarians? Scientists are studying these areas closely. Generally, it is clear there is a genetic factor that is a foundational starting point, but it must be accompanied by lifestyle habits and choices that build on the genetic advantage.  

In Sardinia 10% of the population are centenarians. Sardinia is the only place in the world where there are more male centenarians than female, although the ratio is nearly 1:1. But comparatively speaking in the other Blue Zones, women are centenarians in a 9:1 ratio relative to men.  

The people of Sardinia eat a diet rich in protein, grains, and vegetables. Protein is often consumed in the following forms: lamb, cheese, and cured meats. Grains are used to make homemade pasta and a bread that is called “pane carasau,” which is like pita or naan. Almost everyone has their own garden, and they eat the vegetables in season which are picked at their peak for nutrient density, or they are purchased at local farmer’s markets. The protein sources, animal products, are all pasture / forage raised, eating a diverse set of plants creating a diverse nutrient profile. The cured meats are nitrite free. The cheese and cured meats are high in fat but good fat which is high in omega 3 fatty acids and rich in vitamins due to being pasture / forage raised.  And don’t forget the red wine! But it is enjoyed with a meal in a simple glass in moderation. The wine credited with contributing to this longevity is an organic wine, Cananau, which boasts very high resveratrol levels, maybe the highest of any wine. 

Physical activity is a constant that includes walking but often with hills and steps, shepherding animals, being on one’s feet making bread, pasta, and meals, working the garden which requires bending to weed or using a hoe.  

Community and family are central. Sardinians seem to be surrounded by family constantly. Elders are very involved in childcare giving them purpose and a sense of contribution each day. It is a socializing factor with young children as they grow a love for their grandparents and great grandparents and a respect for elders.  This also serves as a conduit for the passing of wisdom, values, and tradition. Why do the men live to 100+ in a 1:1 ratio with their female counter parts? One secret may be in male relationship time. You will find daily after 3:30pm men gathered together in the town piazza or square, sitting at a table playing cards together. The competition may bring these men together, but it is the relationships formed and the engagement in each other’s lives which is layered for decades and adds a richness to life and a sharing of burdens reducing stress. One centenarian when asked for her advice for living a long life said, “Don’t be jealous or envious.

https://www.youtube.com/watch?v=glcot1ArNXo

New Year's Resolution ​

The New Year is here! At this time of year, most people become more reflective. We tend to evaluate different areas of our life we would like to improve, and one of those areas is usually our health. I am sure many of you reading this article had sincere plans to make 2021 the year you finally took the steps to improve your health. We all faced another hurdle navigating the pandemic.  Although many people sincerely desire to take control of their health, the odds are probably that only a few actually did achieve their goals. Why is this?

As I have trained people over the last 28 years I am convinced that all of you really do want to change your exercise habits. However, there are real-life reasons why it does not happen, and our busy lives are reason number one. Most folks are working so hard on their relationships, careers, and parenting that by the time you have taken care of everyone else there is no time left to take care of yourself.


How can you make 2021 different and dedicate this year to your health??? Here are three suggestions that I know work because I have personally seen many people apply these three tips and many have lost 20-100 pounds, their blood pressure has improved, their cholesterol levels have dropped, their bodies are more functional, and they are eating more healthfully.


1. Set Exercise Appointments with yourself.

Whether you are a busy professional, busy mother, or both, your day is filled with appointments with other people. You certainly would not be disrespectful and miss a scheduled appointment. Set exercise appointments with yourself and give yourself the respect you give others. Don’t miss your appointment! When life happens and you miss a scheduled appointment you must reschedule your missed appointment. There are 168 hours in a week. You can do this!!!

 

 2. Set Specific, Realistic, Measurable Goals. Begin with what works for you.

This is an example of a specific, realistic and measurable goal for January – exercise 3 times per week for 15 minutes. Set it in your calendar with the date, exact time of day, and your exercise plan. Three times per week is 12 exercise sessions of 15 minutes for the first month. If you miss, simply reschedule your exercise appointment and make sure by January 31 you have exercised 12 different days for 15 minutes. Maintaining your exercise volume each month is a major key. At the end of the month reflect and re-evaluate making changes to your goals. It could be 13 exercise sessions of 20 minutes each. The key is simply to get started. Set a goal that is specific, realistic, measurable, and attainable for you to build on.


3. ACCOUNTABILITY!!!

Accountability is essential to keeping your exercise appointment with yourself. But for most of us, accountability to self is not enough.  It’s too easy to rationalize something else is more important. Different people are successful with different forms of accountability. For some simply investing in a gym membership is enough, for others having a friend or a group you are committed to exercising with, and for others, a higher degree of accountability is needed, for example, a personal trainer. We all spend a great deal of money on health insurance, which is not health insurance at all. Taking care of one’s health through proper nutrition and exercise is true health insurance. The simple key here is to get the accountability you need. If a friend works, great! If a group works, great! If you know you need the highest level of accountability, I suggest investing for 12 weeks in personal training and then re-evaluating. Look at it as if you are taking a class to invest in your health. We have all invested in education to better our lives; so, it just makes sense to do the same for our health. The secret is accountability to a coach, mentor, guide, someone who is committed to your commitment and impervious to your excuses.

We are all well aware of the health crisis in America related to obesity, heart disease, diabetes, hypertension, high cholesterol, and a host of other preventable diseases. Make a commitment to the three tips above, and you are on your way to receiving the benefits of exercise and healthy eating habits. When you are physically fit you will feel better, sleep better, overcome stress, work better, communicate better, play better and live better! Make 2022 the year you really DO something about making a lifestyle change that will improve your quality of life for years to come!!!

Must Have Snacks

When it comes to a healthy body and lifestyle, exercise is only one part of the equation. Sleep and dietary habits are also huge factors in the journey. As we train, our body expends energy that needs replenishing. So we break out the forks, spoons, and knives as we crave that lost energy. Sometimes, there isn’t time to cook a 4 course meal because our day has already started. The quest for healthy eating gets complicated quickly.
Well, here at Forte we have an answer to those unrelenting sounds from your hungry midsection. In this article we asked our trainers: “What are your favorite snacks?” But before we get there, let’s break down what constitutes a healthful snack.
Avoiding high calorie, high sugar, and highly processed foods are a good starter for those with weight loss as a primary goal. A snack that’s higher in processed ingredients will not help your body function optimally in the same fashion as a nutrient dense snack full of vitamins and minerals. Vitamins and minerals are responsible for regular body functions like immune system functioning. Without vitamins and/or minerals your body’s systems would fail. Making vitamin and mineral dense snacks is not difficult, however it does involve planning.
To be more specific, when we polled our trainers at Forte an overwhelming majority of us intentionally sought out nuts. Some of us make bowls of fruit, intentionally seeking out berries which are generally the healthiest fruits. Others opt for a combo of dried fruit and nuts when we’re on the go. Here’s a tip to make fruit consumption even more flavorful and nutrient dense: combine your fruit with something like full fat plain yogurt. Full fat plain yogurt will satiate you more quickly, the fats store vitamins A,D,E, and K. Additionally, full fat plain yogurt is high in protein, another satiater and a tissue repairer as well as being high in probiotics.
Some of our trainers at Forte opt for vegetable-based snacks which is an even better choice relative to fruit. Some raw vegetables that are an excellent snack choice are raw broccoli, cauliflower, carrots, peppers, and cucumbers. Vegetables dipped in a tasty hummus is not only filling, but nutrient dense, high in protein and fiber.
At the end of the day, you get to pick and choose what you will become. The daily habits you keep are what determine this. Let this article be the start of your journey in consuming snacks more intentionally. Small behaviors like this really can have a positive impact on your life. A small change in course carried out day after day results in huge changes down the line. So, get started now and plan out your next healthy snack!

Nutritional Strategies for Weight Loss

There are many nutrition strategies.  On the bell curve there are several nutritional strategies that are healthy and effective.  However, not all people fit into the bell curve and most lie outside the norm.  When that is the case it is important to get the guidance of a registered dietician / nutritionist. There can be many reasons why a nutritional strategy that is effective for most people may not be so for all people.  Some of these reasons may be hormonal, genetic, or autoimmune disease related.  

 

The following is a strategy that for most people will work:

 

·       Rule #1: Avoid “white” starchy carbohydrates – no bread, pasta, rice, potatoes, or grains.

 

·       Rule #2:  Eat the same few meals over and over again for breakfast.  Most people are already doing this but with the wrong foods. 

 

·       Rule #3: Don’t drink calories.  The exception is 1-2 glasses of dry red wine per night.  Drink plenty of water! 

 

·       Rule #4:  Don’t eat fruit.  Basically, fructose is too much sugar.  Avocados and tomatoes are the exception

 

·       Rule #5:  Take one full day off per week without rules

 

What foods should I eat??? 

·       Proteins:  pasture raised eggs, beef, poultry, pork, fish, shellfish

·       Legumes:  beans, peas, and lentils

·       Vegetables:  spinach, kale, broccoli, cauliflower, asparagus, brussel sprouts, green beans, sauerkraut, and kimchi

·       Fats:  olive oil, butter, nuts, almonds, pecans, walnuts, ghee, 

·       Spices and Herbs 

 

Breakfast Example:

·       Pasture-raised, semi hard-boiled eggs.  Bring water to a boil.  Add eggs gently.  Cook for 8 minutes.  Place in bowl of ice water.  Peel when ready to use.  You can make enough for all week at one time.  

·       Fill a bowl with leafy green of choice.  For example, arugula or spinach.  

·       Half of an avocado

·       Slice two eggs and half an avocado over the bed of greens

·       Drizzle with olive oil and a squeeze of lemon juice

·       Salt and Pepper to taste

 

Lunch Example:

·       Rinse a can of cannellini beans

·       Place in bowl or Tupperware

·       Add a protein like drained albacore tuna fish, or diced, boiled or roasted chicken breast 

·       Chop a large handful of flat leaf parsley 

·       Dice a red onion

·       Mix with olive oil, sea salt, and black pepper to taste 

 

Dinner Example: 

·       Grilled, baked, or roasted protein i.e. beef, poultry, pork, fish, shellfish

·       Broccolini steamed for four minutes – then remove from heat and dry in a paper towel – thinly slice fresh garlic, in a pan add olive oil to a pan and on low heat add the garlic, chili pepper if you like some heat, and the broccolini – stir fry with salt and pepper

·       Salad of radicchio and walnuts – toast walnuts in a pan until – chop radicchio – mix walnuts and radicchio together – dress in this order – sea salt, black pepper, olive oil, white balsamic vinegar 

 

When you need a snack turn to, try nuts, nut butters, and hummus.  Enjoy with carrots, celery, or sweet peppers.  

 

Use the examples as a template.If you follow this program religiously for 12 weeks you will most likely lose any weight you need to lose.If you don’t you could try another strategy, but if it does not work then it is time to see a registered dietician or nutritionist.There are always answers.None of the answers work without one’s personal discipline.However, all people are disciplined in some area, so it is just a matter of applying in the right direction.You can do it!!!

2020 and Forte Diversity


It has been a year hasn't it? At Forte we have experienced several life changes just like many of you reading this right now. We have newly wedded coaches, soon to be and current first time parents, new home owners, new staff, new management, new facility space and a global pandemic. Our staff is in fact a melting pot of uniqueness throughout but some of what we share creates the Forte training atmosphere and community.  As I looked closer at each of us, our commonalities include some major traits like our love for training to improve our own quality of life through movement and healthy lifestyle habits. However they are drastically different. Over the next few months we want to share these common differences with you in the form of an interview with each of our trainers.  



This month we are highlighting our newest team member Connor Welsh CSCS

 

Q: What is your favorite exercise? 

A: I am partial to the hinge pattern, so I would have to say the deadlift. Definitely the deadlift. That’s my favorite exercise.



Q: Is that your final answer?

A: Yes, haha 



Q: Why the deadlift?

A: Because it’s very raw. You walk up to the bar, you put your hands on it, and you pick it up. It looks very simple, but there are some key pieces of the movement that I like to help people with while I coach them. This makes it both a fun movement to perform, and also to instruct. 

The deadlift also teaches me to trust my back rather than being afraid to use it.



Q: What does this movement work? 

A: I really like to think of this exercise as a whole-body movement. However, the primary movers are the glutes, hamstrings, and spinal erectors.  


https://www.youtube.com/watch?v=mXNfSYXOn-0

Part of our vision is to inspire and equip people with knowledge to move safely and intentionally. Stay tuned as we bring you more of our favorite movements and patterns. They might become your new favorite movement or pattern!


Be on the lookout for our next segment! Like, share, comment, and go get up and move! 



Happy Lifting! 

New Year's Resolution Tips in February! 

The New Year is here! At this time of year most people become a little more reflective. We tend to evaluate different areas of our life we would like to improve, and one of those areas is usually your health. I am sure many of you reading this article had sincere plans to make 2020 the year you finally took the steps to improve your health. Although many people sincerely felt this way, the odds are probably that only a few actually did achieve their goals. Why is this?

As I have trained people over the last 27 years I am convinced that all of you really do want to change your exercise habits. However, there are real life reasons why it does not happen, and our busy lives are reason number one. Most folks are working so hard on their relationships, careers and parenting that by the time you have taken care of everyone else there is no time left to take care of yourself.

So, how can you make 2021 different and dedicate this year to your health??? Here are three suggestions that I know work because I have personally seen many people apply these three tips and many have lost 20-100 pounds, their blood pressure has improved, their cholesterol levels have dropped, their bodies are more functional, and they are eating more healthfully.

1. Set Exercise Appointments with yourself.

Whether you are a busy professional, busy mother or both, your day is filled with appointments with other people. You certainly would not be disrespectful and miss a scheduled appointment. Set exercise appointments with yourself and give yourself the respect you give others. Don’t miss your appointment! When life happens and you miss a scheduled appointment you must reschedule your missed appointment. There are 168 hours in a week. You can do this!!!

 

 2. Set Specific, Realistic, Measurable Goals. Begin with what works for you.

This is an example of a specific, realistic and measurable goal for February – exercise 3 times per week for 15 minutes. Set it in your calendar with date, exact time of day, and your exercise plan. Three times per week is 12 exercise sessions of 15 minutes for the first month. If you miss, simply reschedule your exercise appointment and make sure by February 28 you have exercised 12 different days for 15 minutes. Maintaining your exercise volume each month is a major key. At the end of the month reflect and re-evaluate making changes to your goals. It could be 13 exercise sessions of 20 minutes each. The key is simply to get started. Set a goal that is specific, realistic, measurable, and attainable for you to build on.

3. ACCOUNTABILITY!!!

Accountability is essential to keeping your exercise appointment with yourself. But for most of us accountability to self is not enough.  It’s too easy to rationalize something else is more important. Different people are successful with different forms of accountability. For some simply investing in a gym membership is enough, for others having a friend or a group you are committed to exercise with, and for others a higher degree of accountability is needed, for example, a personal trainer. We all spend a great deal of money on health insurance, which is not health insurance at all. Taking care of one’s health through proper nutrition and exercise is true health insurance. The simple key here is get the accountability you need. If a friend works, great! If a group works, great! If you know you need the highest level of accountability, I suggest investing for 12 weeks in personal training and then re-evaluating. Look at it as if you are taking a class to invest in your health. We have all invested in education to better our lives; so, it just makes sense to do the same for our health. The secret is accountability to a coach, mentor, guide, someone who is committed to your commitment and impervious to your excuses.

We are all well aware of the health crisis in America related to obesity, heart disease, diabetes, hypertension, high cholesterol, and a host of other preventable diseases. Make a commitment to the three tips above, and you are on your way to receiving the benefits of exercise and healthy eating habits. When you are physically fit you will feel better, sleep better, overcome stress, work better, communicate better, play better and live better! Make 2021 the year you really DO something about making a lifestyle change that will improve your quality of life for years to come!!!

Why Forte in 2021 … 

The New Year is upon us!!! 

At this time of year many people become more reflective. We tend to evaluate different areas of our lives we would like to improve. Our health and fitness are often top on the list. I am sure many of you reading this article had sincere plans to make 2020 the year you finally took the steps to improve your health. Although many people sincerely felt this way, 2020 had more obstacles than any year in our shared history.  

You may have had a great plan last year, and you may have been off to a great start making real progress through February. But, then Covid-19 hit. Gyms closed. After the lock down, maybe your gym was not safe.  Maybe it wasn’t safe for you because of health issues of a loved one or yourself. Maybe you didn’t have a home gym. Maybe you did but didn’t make use of it consistently. Maybe you needed a plan. Maybe you needed a coach.  

Forte is different. For 17 years we have performed all training in private training suites. Each suite is fully equipped. It is just you and your masked trainer. All training is by appointment. Therefore, there are no crowds or people entering arbitrarily to get their workout. You will be greeted at the door for a temperature check, Covid-19 questioning, and hand sanitization. Our trainers clean all surfaces between each session. And then we get started! 

At Forte our focus is improving your overall health and quality of life by assisting you in building a functional body, developing cardiovascular fitness and encouraging healthy eating habits. Your trainer will develop a specific exercise prescription just for you. If you, a family member, a friend or co-worker are interested, we invite you for a complimentary session to experience how we are caring for our clients.  

If you are not ready for in person training but you know you need a plan and a coach, we offer live video training. Whether you have a full home gym or no equipment at all we can create a plan for you. We can also help you build a home gym with minimal amounts of equipment. And just as we offer an in person complimentary session, we also offer a live video complimentary session as well.  

Make 2021 the year that you truly make a difference in your overall health and quality of life consistently each week!  We are here for you!