en-us http://www.gennaroferra.com/blog_rss.xml GennaroFerra.com blog Sat Jul 31 10:01:28 2010 Business http://www.gennaroferra.com/blog/2004/01/11-healthy-snacks-that-will-keep.htm Sat Jul 31 14:01:28 2010 These foods are great in between meal or pre meal snacks that help keep you lean and healthy. Have one serving of four to five of the below foods daily: 1. Organic baby carrots (5) 2. Celery sticks (3 long stalks) 3. Black or Green olives pitless (5-10) 4. Raw Nuts (5-10 kernels) 5. Heart of Palm (4 stalks) 6. Carrot, ginger, fennel and celery juice- one large cup (The Champion Juicer 2000 works great and is easy to clean) 7. Steamed broccoli and cauliflower leftovers refrigerated. 8. Apples or Pears (1) 9. Avocado (1/2) 10. Organice brown rice cakes (2) ... http://www.gennaroferra.com/blog/2004/01/wake-up-to-a-powerwalk-formaximum.htm Sat Jul 31 14:01:28 2010 Before work and breakfast slip on your sneakers and head outdoors or to your local gym for a one hour powerwalk. Walk fast and with a passion to lose weight and look great. Visualize your new body with every step you take. Emphasize large strides and glute squeezes with each leap forward. For extra calf and quad definition lift high off the balls of your feet and bend your knees deep for thigh pump and seperation. Powerwalking early also helps you focus on your goals and prioritise your duties. Record your walk in your diary along with your other meals and ... http://www.gennaroferra.com/blog/2004/01/welcome.htm Sat Jul 31 14:01:28 2010 Ciao, Welcome to my Fitness Weblog. Each Wednesday I'll be introducing two to three exercise and nutrition articles designed to help educate, inform and motivate you reach your fitness goals. Feel free to contact me regarding questions you may have. Uru, Gennaro ... http://www.gennaroferra.com/blog/2004/01/metabolism-boosting-routine.htm Sat Jul 31 14:01:28 2010 For an all round fat burning and strength building workout that involves most muscle groups (including two of the largest in the human body) try supersetting Quads and Back in the following fashion: Back & Quadricep Superset. Round 1 Pullups or assisted Pullups 3x8-10 BB Front or back Squats 3x8-10 Round 2 Barbell bentover Rows 3x10-12 45 degree Leg Press 3x10-12 Round 3 Single arm Dumbell rows 3x12-15 Barbell Lunges 3x12-15 Round 4 Seated cable rows 3x15-20 Leg extensions 3x15-20 How to approach the routine: Begin with the first set of your first exercise. In this case that will be Pullups ... http://www.gennaroferra.com/blog/2004/01/simple-recipes-for-on-the-go.htm Sat Jul 31 14:01:28 2010 Nutritional Key: B=Breakfast MM=Mid-morning L=Lunch MA=Mid-afternoon D=Dinner S=Supper Pan dry fried boneless Salmon steak with sliced baby eggplant, red pepper and mushrooms (D,L,MA) Half a pound of lean ground organic turkey meat stir fried with 8oz's of canned Goya black beans (drained) topped with Mcormack crushed chilli pepper (L,MA) 8oz's (225g) of grilled chicken breast cut in tenders with mushrooms, red pepper, zucchini, two squashed ripe tomatoes, one tbsp of olive oil sprinkled with basil (D,L) One bag of brown Success rice boiled or steamed topped with 7oz Starkist chunk light tuna in water (pouch). For the icing on the cake, ... http://www.gennaroferra.com/blog/2004/01/healthy-food-shopping-with-gennaro.htm Sat Jul 31 14:01:28 2010 Let me take you on a guided tour of your favourite grocery store or mine (WholeFoods). I will plan out for you the foods you should be buying, how much you'll need for the week, the varieties available to you, and how to cook and prepare them, so you can combine a colorful, consistent, and healthy eating plan. We can purchase your goodies then and there or we'll take notes for future buying. Cost $100 ... http://www.gennaroferra.com/blog/2004/01/gs-instinctive-chest-tricep-superset-routine.htm Sat Jul 31 14:01:28 2010 Today I only had 25 minutes to bomb chest and tris. I was between clients and felt sluggish but I used my imagination, instincts, time restriction and passion to enjoy what I love, to create one of my best workouts yet! I started off light supersetting : Tricep Rope Pushdowns 2x12 50 & 60lbs with DB flat Fys 2x12 20 & 25lbs Then I moved on to supersetting: Tricep Bar pushdowns 2x10 70 & 80lbs with again my final two sets of DB Flys 30 & 35lbs It was time to start Pressing for upper chest so I hit the: Incline ... http://www.gennaroferra.com/blog/2004/01/motivation-how-to-keep-it.htm Sat Jul 31 14:01:28 2010 Days turn in to weeks, weeks to months and months to years and if youve been consistent enough after years you will have lead a healthy, happy and successful life. Here's how i did it. Keep your eye on people that are leaner than you, stronger, more muscular etc and within your grasp. "Hey, i can look better than that in 2 months if im committed every day". Mirror Checks- may be vain but just another great way of assessing your progress and visualising the new you. The best times to check are on rising and before bed and while you're ... http://www.gennaroferra.com/blog/2004/01/foods-to-buy-brands-to-look.htm Sat Jul 31 14:01:28 2010 Here are some of the best convenient foods and brands and their serving size range. Remember to combine most proteins with a medium serving of carbohydrates and some fat. If you're eating only protein you can afford to have some extra 'good fat'. If you can't find the particular brand I'm recommending try and find its equivalent. Carbohydrates Grains and Legumes Organic Quinoa Flakes for hot cereal and more Quaker Oatmeal Natural (1-2 cups) DeBoles Organic Wholewheat spaghetti (3-5ozs) Organic Weetabix cereal (4-6 biscuits) Success Brown Rice boil in bag (1) Mothers Natural Ricecakes (2-4) Kretschmer original toasted Wheat Germ (2-3 ... http://www.gennaroferra.com/blog/2004/01/lunch-of-the-day.htm Sat Jul 31 14:01:28 2010 I just finished eating my lunch and it turned out De-licious! Here's what i did: Microwave 2 medium sized red potatoes cut in 1/4's for 10 minutes. While the pot's are cookin, pan dry fry one pound of organic boneless, skinless chicken thigh peices. Add 1 small onion and 1 red pepper. Slow cook for 15-20 minutes. With 5 minutes remaining add in a fresh chopped in 1/4's beefsteak tomatoe. Once the potatoes are firm, add these in to the stir fry. Cook for another 5 minutes and serve on a large flat plate. Serves 2 Mangia! ... http://www.gennaroferra.com/blog/2004/02/healthy-foods-and-restaurants-in-nyc.htm Sat Jul 31 14:01:28 2010 Without a doubt The Pump Restaurant offers the widest variety, freshest and most nutritious combinations of low fat meals I've had the pleasure of experiencing. You can bulk up, get lean and simply maintain a healthy lifestyle depending on which meals you choose and what type of plan you're on. To start off my day I like the super balanced baked omelet #87. It has added turkey breast peices, vegies and you can opt for non fat mozzarella or Soy. A great midmorning snack is the sugar and fat free apple pie with Designer Protein. For Lunch I love Plate #48, ... http://www.gennaroferra.com/blog/2004/02/great-abdominals-gens-6-week-midsection.htm Sat Jul 31 14:01:28 2010 If you're a hard gainer (or loser so to speak) in this department, dont fret, this Abdominal routine will keep you excited and give you the results you've always been aiming for. Give your Abs priority by training them before any other bodypart, at the commencement of your session. Weeks 1,3,& 5. Monday Straight legged Roman Chair leg raises 3x20-30 Bar/plate loaded crunches (with load held above torso, arms outstretched) 3x15-20 Pole twists 10 min's continuous (keep your hips fixed, knees bent and abs tight aiming for stretch in the serratus and oblique regions, exploring different angles and levels). Wednesday Superset ... http://www.gennaroferra.com/blog/2004/02/from-sticks-to-diamonds-the-calf.htm Sat Jul 31 14:01:28 2010 If you have skinny calfs like I had, the only way you're going to build a 'great pair' is by blasting them every workout. Train them at least three times a week and vary your routine dramatically each time so your calfs wont know what hit them! For the first 6 weeks divide your leg training routine so you are training calfs separatley fron quads and hamstrings. If you're training twice a day for eg. knock off calfs, abs and Bi's or Shoulders in the morning, and hams and quads at night or just hams or quads. Monday (HEAVY) Standing Calf ... http://www.gennaroferra.com/blog/2004/03/upper-back-mass-building-and-strengthening.htm Sat Jul 31 14:01:28 2010 For Chunky well defined traps, rhomboids, upper lats and rear delts here's a routine that will have you leaving the gym powerful and happy. Perform these exercises slow, heavy, with full range of movement and maximum control. BB bentover Rows (Bring the weight up to mid chest) 3x6-8 DB shrugs 3x8 DB rear raises (lying face down on an incline bench) 3x6-8 Pullups or assisted pullups 3x8 Barbell upright rows 3x8 Perform this routine once a week in addition to your regular back blasting routine. To increase the intensity, perform 4 sets of each of the above exercises, increase the weight, ... http://www.gennaroferra.com/blog/2004/04/debbie-down-under-aussie-bodyforlife-champ.htm Sat Jul 31 14:01:28 2010 If you're planning a trip DownUnder make sure you pop in to see my mate Debs for a workout that will keep you pumped and invigorated for days. Debbie Rossi is a personal fitness trainer located in Sydney Australia and at the age of 36 totally transformed her life around from being unhappy and very unfit. A cancer survivor and now a reformed smoker Debbie entered the Body For Life challenge and not only changed her life but SHE WON the open age category and was crowned the Australian Grand Master Champion. Debbie has now obtained her diploma in exercise science ... http://www.gennaroferra.com/blog/2004/06/gluten-free-protein-pancakes.htm Sat Jul 31 14:01:28 2010 Mix the following ingredients into a bowl, whisk thouroughly, and pan fry in a PAM greased omelet pan. 3/4 of a metric cup of organic Quinoa flour 5 cage free egg whites and 1 Yolk 1 Scoop of ProLab Advanced Whey or Evopro Protein Powder 1oz or a dab of Almond milk 1 teaspoon of ground cinnamon Makes five medium sized pancakes Once cooked, top with a light spread of natural peanut butter, mashed banana, and fresh sliced strawberries or whole blueberries. Roll them into a pig in a blanky and enjoy! ... http://www.gennaroferra.com/blog/2004/06/amys-favourite-breakfast-pannys.htm Sat Jul 31 14:01:28 2010 Mix 1 cup of egg whites or egg beaters , 1 scoop of protein powder, 1/2 cup of instant oatmeal (uncooked flakes), and cinnamon. Cook in a pan coated with PAM (the smaller the diameter the better). You can also add 1/2 of a sliced banana but blueberries are my fave. I put Keto or Atkins zero carb, zero calorie syryp on them if I'm using vanilla protein powder. If you use chocolate, you can seperately mix some extra protein powder with a tiny bit of water to make a chocolate syryp to pour on them. Yum!!! ... http://www.gennaroferra.com/blog/2004/06/gain-quality-size-on-this-vegetarian.htm Sat Jul 31 14:01:28 2010 Breakfast 1-2 metric cups of Quinoa flakes boiled in water. Once cooked, pour in to a bowl and add two 4oz tubs of organic Soy fruit yogurt. Mid-morning 4 slices of rye, corn or brown rice bread toast with 4 scrambled eggs. Lunch 2 PUMP falafel wraps with 1 cup of lentil soup. or if you can't get to the PUMP, 1 bag of Success brown rice over 8ozs of drained and rinsed black beans (canned out of jar or freshly made). Top with 4 oz's of Paul Newmans hot salsa and 2 slices of swiss cheese. Mid-afternoon 8 ozs or ... http://www.gennaroferra.com/blog/2004/06/summer-seafood-delite.htm Sat Jul 31 14:01:28 2010 Stir fry the following in a large wok. Begin by adding half a pound of Birdseye frozen broccoli, cauliflower and red pepper, thawed. Follow the above veggies closely with fresh garlic, onion and mushrooms. Cook for 5 mins and add your medley of 12 white shrimp, 6 large sea scallops, half a pound of whole or minced clams and 10 fresh mussels in shell. Add some crushed red chilli pepper and cook for an additional 15 minutes. Pour in to a large bowl and help yourself with soup spoon and fork. Serves two or one if you're a big guy like ... http://www.gennaroferra.com/blog/2004/07/sport-specific-exercises-for-tennis.htm Sat Jul 31 14:01:28 2010 Strength and Power Training to Improve your Tennis Game. Improve your backhand and forehand stroke by performing the following routine. Begin by warming up both deltoids with some rotation work of the shoulder joints. Perform in a bentover position, with light plate or dumbell in hand, slowly rotating the arms (ball and socket joint) in a 360 degree fashion. For backhand power perform a superset of: Standing behind back single cable side raises 4x8-10 and Bentover Dumbell rear raises 4x6-8 Stetch your deltoids between sets and keep rest time to less than 20 seconds. Once completed, perform these two Forehand blasting ... http://www.gennaroferra.com/blog/2004/07/eggcellente.htm Sat Jul 31 14:01:28 2010 If you've been depleting yourself all day and need something hearty for dinner, but dont want to go carb crazy, try my new egg white omelet packed with vitamin and mineral rich fibrous veggies. Scramble up 10 egg whites and two yolks in a bowl. While that's cookin, stir fry 6 (chopped) stalks of asparagus, 6 sliced mushrooms and 1 medium sized zucchini. Cook and toss for 8 minutes until semi brown and add your eggs. Place a lid or large plate over the pan and let it cook both sides for a total of 15 minutes. As a side, add ... http://www.gennaroferra.com/blog/2004/10/new-york-city-shakes.htm Sat Jul 31 14:01:28 2010 Theyre great mate! The best time to consume your shakes are between meals and directly after exercise. My top four protein powders for effectiveness and flavor are: 1.Jay Robbs Whey Protein JR's is an all natural whey proetin concentrate which is low in calories and carbs and high in protein. It has no artificial sweeteners or colors using the natural herb stevia to sweeten. It mixes very easliy in a shaker with water or a variety of milks. I love it best with almond milk, crushed berries and lotsa ice cubes in a tall glass. 2.Evopro by Cytosport A very creamy ... http://www.gennaroferra.com/blog/2005/01/masta-your-pasta.htm Sat Jul 31 14:01:28 2010 Growing up in an Italian household meant Pasta for lunch, dinner and sometimes breakfast. Over the years my love for pasta has not fizzled, however I have widened my selections to include the following types: Limit your servings to 1 metric cup daily, preferably for lunch, alternating the varietys below every day or two. 'Tinkayada' make delicious brown rice pasta including, spaghetti, spinach linguine and penne. Even though Im not gluten or wheat intolerant I find the Rice pasta's have less of a bloating effect and are easier to digest. Dont overcook the rice as it turns very gluggy. Al dente ... http://www.gennaroferra.com/blog/2005/02/weekend-break-for-recuperation-and-growth.htm Sat Jul 31 14:01:28 2010 If you work out Monday to Friday without a rest day, you deserve a weekend break . This time off will help you heal, recover and grow. Taking a couple of days off doesn't mean skipping meals and staying out til dusk. In fact its crucial that you eat consistently and simply relax your body and mind by engaging in activites that give you peace and happiness. Here are some suggestions: 1.Sleep in a few extra hours and treat yourself to a scrumptious brunch of lean bacon or ham and organic eggs lightly fried in olive oil. Add in two slices ... http://www.gennaroferra.com/blog/2005/06/the-natural.htm Sat Jul 31 14:01:28 2010 The key to Natural Bodybuilding success. BALANCE IN NUTRITION AND BODYPART TRAINING. Ideally train each bodypart twice a week. If you have weaknesses then train them first and intensify your focus in these areas, varying your routine constantly. Eat a balance and variety of different proteins, fats and carbohydrates every day. Just as the same workouts will not produce substantial results, eating the same ('ol chicken and rice) foods, day in day out, will hinder progress as well. SCULPTING. As a natural bodybuilder view your body as art. Projecting and aiming for strength, athleticism, definition, muscularity, balance, symmetry and aesthetics. YOU ... http://www.gennaroferra.com/blog/2005/06/stay-lean-on-sunny-bbq-meals.htm Sat Jul 31 14:01:28 2010 There's nothing like a BBQ Lunch or Dinner to top the day off without over indulging on excess carbs. The extra protein will spare (tire) you from carbing up empty calories like cookies, icecream, beer, and salted savouries. Wild Salmon BBQ'd with eggplant, fire roasted red pepper and zucchini. High in protein and essential fatty acids and low in carbs. BBQ'd Sirloin cooked juicey with thickly sliced mushrooms and onions. There's nothing like a good steak & mushroom/onion combo that'll give you energy and strength in and out of the gym and put red on those cheeks. WholeFoods low fat organic ... http://www.gennaroferra.com/blog/2005/07/raise-the-bar-choosing-the-best.htm Sat Jul 31 14:01:28 2010 Questions to be asked and points to be raised before employing a Personal Fitness Trainer Is or was your trainer a professional or amatuer competitive athlete? As a former professional athlete, Ive trained with the best, been beaten by the best, and defeated the best. This is how I learned some of the most effective training techniques and principles in the fitness industry today. If your trainer hasn't been through the 'competitive wringer', then your sessions will lack intensity and direction and your results will not be as forthcoming. You may even be putting yourself at risk of injury. Does your ... http://www.gennaroferra.com/blog/2005/07/online-personal-training.htm Sat Jul 31 14:01:28 2010 If you are interested in online personal training go to Personal Training on this site and click 'online training', or go directly to ">www.fitnessgenerator.com/gennaroferra This will take you to my new online personal training homepage. To join you must register and follow the instructions. You can also view a free demo explaining how it all works, including sample exercises. Upon receipt of your profile, objectives and questionaire I will design a 4 week, 8 week or 6 month program based on your exercise and nutritional history, health and fitness goals and particular needs. All your routines are accessed by you, through ... http://www.gennaroferra.com/blog/2005/09/meat-breakers.htm Sat Jul 31 14:01:28 2010 Try some of my Meatless Treats Breakfast Sweet potato omelet Method: Thinly slice one medium sweet potato and add slices to a lightly olive oiled fry pan. They will cook quick so give your chips 5-7 minutes on each side. Add your whisked, 1 whole egg and 6 egg whites, to the semi-cooked 'sweetpottys' and place a lid over the top for another 10 minutes. Turn over and cook for another 3 minutes and she's ready. ENJOY! Lunch Lentil Soup Method: Boil approximately a quart of filtered water. Add a tablespoon of extra virgin olive oil, 5 sliced garlic cloves and ... http://www.gennaroferra.com/blog/2005/11/gennaros-motivational-quotes.htm Sat Jul 31 14:01:28 2010 You dont have to be a professional athlete or fitness champion to live or be influenced by these quotes. I hope they affect your lives in a very positive way. Chris Dickerson once said to me, "You're an animal" "Not because I was screaming the house down, but because I was truly in that moment of creating and experiencing one of the most exciting workouts I had ever had. I thanked Mr Olympia and kept roaring within" "Bodybuilding is like no other. You cant give 99% and expect your body to change". "Its not about lifting the heaviest weight, but about ... http://www.gennaroferra.com/blog/2005/12/scallveg-pasta.htm Sat Jul 31 14:01:28 2010 Isn't Wholefoods a great place to shop! I wasn't quite sure what I was planning to cook when I got home but ended up with the following ingredients which made an amazing stirfy vegetable and china bay scallop dish with brown rice pasta. Ingredients: 2 large garlic cloves thinly sliced 6 oz's of assorted julienned peppers 1 tablespoon of Italian olive oil 1lb of China bay scollops 8 oz's of brown Rice pasta 1 teaspoon of each of the following: Thai seasoning Crushed red chill pepper Fennel seed Tumeric Method of Cooking: Using a large Wok heat the pan with 1 ... http://www.gennaroferra.com/blog/2006/03/lent-seafood-treat.htm Sat Jul 31 14:01:28 2010 INGREDIENTS: 8 large white de-veined shrimp 1/2 pound of China Bay scallops 1/4 pound of Calamari/Squid 18 oz's of peeled tomatoes Crushed red chilli pepper Italian herbs 2 large Idaho potatoes Spectrum Organics loive oil spray I would like to hear how you would combine and cook the following ingredients. Looking forward to your feedback! The tastiest and most innovative combo gets to be featured on my weblog. Best in health, Gennaro ... http://www.gennaroferra.com/blog/2006/09/need-a-personal-chef-for-your.htm Sat Jul 31 14:01:28 2010 Want a romantic dinner for two or a fun dinner part for twenty? Let Chef Mario Ferra personalize a menu plan for your special night and prepare it in the comfort of your own home. Mario has over 50 years of 'Chefspertize' and has cooked for celebrities and royalty throughout the US, Europe, Asia and Australia. All ingredients are purchased fresh the day of your occasion and prepared and cooked in your home or venue of your choice. Specializing in Italian, French, Asian and International cuisines. Special dietary requests catered for including those on vegetarian and low carbohydrate meals. To make ... http://www.gennaroferra.com/blog/2006/11/snacks-to-satisfy.htm Sat Jul 31 14:01:28 2010 Ciao Amici, Here are some small meal and snack ideas I had the pleasure of treating myself to over the weekend. Put them to the taste test! 1.Toast and Butter Two slices of toasted pecan rice bread topped with two teaspoons of unsalted pistachio butter. Enjoy with a 6 oz container of (Wholesoy&Co.) blueberry soy yogurt. (great for breakfast or midmorning snack) 2.Hot Chocolate Slowly heat 1.5 ozs of Ghirardelli 100% cacao unsweetened baking chocolate in a small saucepan. Once melted, add 8 Fl ozs of Original Almond milk. Stir until all the ingredients have meshed. Pour in to your favorite ... http://www.gennaroferra.com/blog/2006/11/how-to-put-a-stop-tothose.htm Sat Jul 31 14:01:28 2010 Move Walk, mop the floor, clean the stove, just keep active and your mind on the job and off food. Play games with your children or friends and enjoy weekend activities with neighbours. Tennis, ping pong and bike riding are great fun fat burning activities. Time Keep mental and written records of all your meals so that you're eating well and every 3 hours. Meditate, stretch, drink sparkling water and green tea when you feel a major craving kicking in. Cook Prepare a few days worth of healthy meals. You gain a geater appreciation for cooking and nutrition while keeping food ... http://www.gennaroferra.com/blog/2007/04/veggie-lunch-time-vlt.htm Sat Jul 31 14:01:28 2010 Stir fry half a pound of broccoli flowers until lightly browned in a non fat pure olive oil spray. Add one sliced zucchini, eggplant and eight or so mushrooms with half a pound of freshly chopped tomato's. Sprinkle fennel seeds, Italian herbs, black pepper and crushed red chilli pepper. When your veggies are al'dente, add a can of drained Goya black beans in to the mix. Once cooked plate over wild rice or top (vegmix) with dry fried sweet potato's. Feeds three quite comfortably ... http://www.gennaroferra.com/blog/2007/11/happy-healthy-thanksgiving-everyone.htm Sat Jul 31 14:01:28 2010 Here are a few festive nutritional guidelines to keep you on track. 1.From now until the big day eat smaller consistent portions and stay on your healthy eating nutritional program. 2. Stick to the no carb rule after 5pm. 3. Increase your cardio and general movement activity up until Thanksgiving Dinner. 4. By performing 1. 2.& 3. you will be leaner on the day and looking forward to a nice relaxing dinner with family and friends. 5. At Thanksgiving dinner eat a little more protein and whole complex carbs and try the dark meat(which is more filling and not much more ... http://www.gennaroferra.com/blog/2007/12/christmas-countdown.htm Sat Jul 31 14:01:28 2010 I'm sure most of you will have work and family Christmas parties to go to over the next few weeks. Here are a list of tips to stay lean and healthy while you hop from one festivity to the next. 1. Eat before you go. If you're planning to be at a party at 7pm have an early substantial dinner by 6pm with some healthy starchy complex carbs. Once you get there, you'll only really be craving salads and I'll allow you a glass of red. 2.Be as active as possible during Dec/Jan. Now that things have slowed down, take advantage ... http://www.gennaroferra.com/blog/2007/12/sketch-your-physique-first.htm Sat Jul 31 14:01:28 2010 color in later ... http://www.gennaroferra.com/blog/2007/12/dental-fitness.htm Sat Jul 31 14:01:28 2010 The two go hand in hand. Growing up as young lad in Melbourne, I never really knew how to take care of my teeth. Even though I ate really well I was not consistent with brushing, loved my treats and had constant cavities. At one point I even had to have 6 teeth pulled in one visit. This trend somewhat continued up until my late 30's until I met my NYC dentist, Demetrios Sengos and his great team of hygenists and specialists. Before seeing my NYC tooth doctor, I was told by a specialist I needed a root canal but my ... http://www.gennaroferra.com/blog/2007/12/great-quote.htm Sat Jul 31 14:01:28 2010 This sums up my philosophy on being a great role model and fitness educator. Teacher: Whoever would be a teacher of men let him begin by teaching himself before teaching others; and let him teach by example before teaching by word. For he who teaches himself and rectifies his own ways is more deserving of respect and reverance than he who would teach others and rectify their ways. Khalil Gibran ... http://www.gennaroferra.com/blog/2008/01/you-will-love-this-10-minute.htm Sat Jul 31 14:01:28 2010 Steam or boil a 16oz. bag of Wholefoods Organic 'Thai Stirfry' vegetables for 10 minutes. Drain and lay out on a large plate. Add two tablespoons of 'Kame'Chinese light soy sauce and stir in. Top your veggies off with a 7.5oz. can of 'Wild Catch' Alaska sockeye salmon. Serves 2 or 1 if you're hungry like I was. I hope you enjoy this delicious meal! Salute! Gennaro ... http://www.gennaroferra.com/blog/2008/04/food-power.htm Sat Jul 31 14:01:28 2010 Your meals should serve you in three important ways. Adhere to these guidelines and you will be on your way to living your healthy lifestyle dreams. 1."Let food be your be your medicine and medicine be your food". Your meals should nourish your body and keep you healthy and happy inside and out. 2. Your meals should taste great. Contrary to what fast food junkies think, a lean steak or fresh fish with vegetables can taste great if cooked right and combined with the right herbs. 3. Your meal plan should make you feel energetic and provide you with the vitality ... http://www.gennaroferra.com/blog/2008/05/my-2-week-off-meal.htm Sat Jul 31 14:01:28 2010 I believe everyone who works out consistently hard should take a break from resistance training every 12 weeks for at least 1-2 weeks. I am currently on a 2 week break from training and have been more relaxed about what I've been eating. I've also been trying to conserve food, ease off red meat and use up as many tasty left overs as possible. Here is a sample of one of my delicious quickies: Toast 2 slices of 100% German rye bread and spread two tablespoons of all natural hummus over both slices. Place leftover baked potatos sliced in to thick ... http://www.gennaroferra.com/blog/2008/05/those-nutritious-leftovers.htm Sat Jul 31 14:01:28 2010 My lunch today was awesome! 2 cups of pre-cooked brown rice. 1 can of drained organic Heinz baked beans 4oz's of coldcut organic roast beef slices 1 oz of organic swiss cheese Pour a tablespoon of virgin olive oil into a fry pan and heat. Add in brown rice and baked beans. Stir and heat for 2 minutes and then add your shredded roast beef coldcuts and low fat swiss cheese. Heat for another 2 minutes and you're ready to go! Cook for a total of 4 minutes and serve on a large flat plate. Serves one if you're aiming to ... http://www.gennaroferra.com/blog/2008/06/versacamp-o.htm Sat Jul 31 14:01:28 2010 Please join us for our Versatile Fitness Training Camp in Central Park - main entrance, next Saturday June 28th at 9:30am. Bookings are necessary and can be made via email or phone contact. If you can't make it please pass on the news to a friend(s)who will benefit from this great class! Fun first... then fitness!™ Outdoor group fitness classes with: Gennaro Ferra, Fitness and Nutrition Coach, B.Ed PE, CFT. Carly Mitchell, NASM Certified Fitness Trainer VersaCamp involves a variety of whole body exercises including resistance training, plyometrics, powerpose, martial arts, yoga, calisthenics and stretching. Versacamp combines flexibility, coordination, balance, agility, ... http://www.gennaroferra.com/blog/2008/06/workout-resource.htm Sun Jun 15 03:46:40 2008 www.physicalfitnet.com ... http://www.gennaroferra.com/blog/2008/06/20-minute-bike-hike.htm Sat Jul 31 14:01:28 2010 Get up and get moving! Our 20 minute Bike Hike will move your bodyfat reserves into high gear. Gennaro will be holding on road classes throughout NYC and NJ within the coming weeks. If you're interested please contact us at gferra@gennaroferra.com or call 917-770-0729 ... http://www.gennaroferra.com/blog/2008/09/ballsy.htm Sat Jul 31 14:01:28 2010 Definition: daring, courageous aggresive. These are some of the words which describe a good mate of mine who I was fortunate enough to grow up with and play Australian Rules Junior Football with at Reservoir Colts. That mate is Ross Lyon and in a few hours he will be coaching one of Melbourne's oldest, talented, and most charismatic football clubs - the St.Kilda Saints - to a possible finals win. Ballsy is what is needed to be succesful as a team player and club in Aussie Rules Football. Recently while Downunder I had the pleasure of watching a few live professional ... http://www.gennaroferra.com/blog/2008/09/wholefoods-healthy-food-shopping-list.htm Sat Jul 31 14:01:28 2010 Foods to buy, Brands to look For. Here are a list of some of the healthiest whole foods and brands I recommend. Most of these foods can be purchased at your local Wholefoods or healthy food grocery store. This is by no means an exhaustive list. Remember to combine most lean proteins with low GI, complex carbohydrates and healthy unsaturated fats. A ratio of 40, 30, 30 respectively is a healthy balance. If you happen to be eating only protein for one meal you can afford to have some extra 'good fat' like half an avocado with your egg whites or ... http://www.gennaroferra.com/blog/2008/11/the-great-aussie-bite-carmans-muesli.htm Sat Jul 31 14:01:28 2010 I have recently started promoting and conducting tastings for Carman's Fine Foods. These all natural nutritious muesli bars are available at Whole Foods Market's throughout NY, NJ and the US. Come and see me at Whole Foods Market: Tuesday 12/2 Millburn, NJ 4-8pm Wednesday 12/3 Chelsea, NYC 11am-3pm Friday 12/5 Tribeca, NYC 11am-3pm Tuesday 12/9 Millburn, NJ 4-8pm Wednesday 12/10 Bowery, NYC 11am-3pm Friday 12/12 Chelsea, NYC 11am-3pm Say G'day and take a nibble of this amazing healthy treat. If you know me you know I've done my research, and compared to most other natural granola bars, Carman's muesli bars are ... http://www.gennaroferra.com/blog/2008/11/client-success-story.htm Sat Jul 31 14:01:28 2010 Congratulations go out to one of my newest clients Alan Cohen who I've had the pleasure of working with for about 11 weeks now. I started training Alan on September 9, 2008. At that time he weighed 213lbs, had 33.5% bodyfat and his waist measured 40.5 inches. After 11 weeks Alan weighs 185lbs (that's a total loss of 28lbs), has 22.8% bodyfat (a total drop of 10.7% fat) and his waist is now 36 inches. I initially set his bodyfat percentage goals at 22% by January 1st 2009. Because he is now within .8 % of achieving that, I have reset ... http://www.gennaroferra.com/blog/2008/12/carmans-bars-tastings-feedback.htm Sat Jul 31 14:01:28 2010 I'm thoroughly enjoying my new gig for Carman's muesli bars. In addition to the great response, I'm meeting colorful characters who have embraced the bars - from actors to politicians, grandma and pop, to professional sportsmen and women. The general response has been inspiring and the bars are selling off the shelf! Diabetics and seniors love them because they're low in sugar and low GI, kids enjoy eating them for their taste - and mom feels good that she's packing a super healthy snack for her littly's. Bar lovers love'm because they simply are a breathe of fresh air compared to ... http://www.gennaroferra.com/blog/2008/12/back-to-basics-healthy-living.htm Sat Jul 31 14:01:28 2010 I was watching the show 'YOU ON A DIET' last night on the Discovery Channel hosted by Dr. Oz and Dr. Roizen. Both Doctors worked with NYC family members who were either overweight or obese and facing potential health problems. One of the first plans of action was to measure waist circumference as this can be an indicator of major health issues. A large waist generally equates to major belly fat and can contribute to heart disease, certain cancers and inflammation. Above a 38 inch waistline for males and over 32 inches for females can be unhealthy when coupled with a ... http://www.gennaroferra.com/blog/2008/12/great-expectations-for-2009.htm Sat Jul 31 14:01:28 2010 MINI GOALS COMPETITION - CLIENT OF THE MONTH. Each month I will be rewarding a 'client of the month' for their accomplished health and fitness goals. In addition to the long term goals I have set for my current members, I am asking clients, friends and new members to approach me with a 'mini goal' to be acheived by the end of each month. This will also help you to reach that long term goal of yours, so much easier. Whether it's being able to perform 10 chinups with perfect form, non stop walking lunges from Chelsea to the West Village, ... http://www.gennaroferra.com/blog/2009/02/latest-news.htm Sat Jul 31 14:01:28 2010 EXPOWEST I will be in Anaheim, CA next week for the Natural Products Expo West representing Carman's Fine Foods. Export manager Ellie Redman and founder Carloyn Creswell will also be there traveling all the way from sunny Melbourne, Australia. So make sure you pop in, taste some of our delicious muesli bars and say G'day. To find out more about this amazing event visit www.expowest.com ST. LUKES HOSPITAL RENAL FARE COOKING DEMO On another healthy food note, I will be conducting two healthy food cooking demonstrations (3/25 & 4/1) at St. Lukes hopsital in NYC (as part of their Renal fare) ... http://www.gennaroferra.com/blog/2009/02/a-bit-about-gfcom.htm Sun Mar 1 01:45:58 2009 http://www.gennaroferra.com/blog/2009/03/st-lukes-food-fun-and-fitness.htm Sat Jul 31 14:01:28 2010 This seminar was a very inspiring and educationl one. I learnt more about the needs of kidney transplant patients from guest speakers Dr. Alan Benvenisty (transplant surgeon) and Shara Lazar (registered dietician). I was touched and inspired by all the transplant patients enthusiasm and willingness to learn and partake in the fitness routine I had designed for them. They were all very eager to get exercising and snack on the delicious muesli bars kindly donated by Carmans Fine Foods. I would like to thank everyone at St. Lukes Hopsital in the renal department who helped me with the cooking and distributing ... http://www.gennaroferra.com/blog/2009/03/st-lukes-fitness-seminar-chicken-veggie.htm Sat Jul 31 14:01:28 2010 Ingredients: serves 2 6 ounces of chicken breast tenders ¼ julienned red pepper ¼ julienned green pepper ¼ julienned yellow pepper ½ medium sized zucchini 1 diced celery stalk 6 sliced mushrooms ½ medium sized onion diced 1 garlic clove diced ½ teaspoon of fresh shredded ginger ½ cup of bean sprouts Crushed red chili pepper Black pepper Method: 1. Begin by washing all your vegetables under running filtered water in a large colander. 2. On a large chopping board cut the vegetables to the required serving size. If preparing this meal for more people simply multiply the serving sizes. 3 ...