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About
Roy Hinchman, CPT, CSCS
With 20 years' experience in the fitness field, Roy has worked with clients from 7 years old to professional athletes, to the elderly. Graduating from Montclair State University in 1994, he received his degree in Physical Education.
Roy's previously worked in commercial gym settings as well as own and operate a private training studio. Along with working with the general public, he has working as the head strength and conditioning coach at Montclair State from 1998 to 2009, where he was responsible for design and overseeing the year round strength programs for 19 collegiate sports. He currently holds the same position as Strength Coach at Rutherford High School.
Roy is currently enrolled in the MAT program at MSU, perusing his Master's degree in PE, expected date of completion June 2012.
Roy's Credentials include:
- B.S., Physical Education; Exercise Science
- Certified Strength & Conditioning Specialist , NSCA
- Certified Personal Trainer, ACE
- Certified Level 1 Club Coach, USAW
- First Aid / CPR
We are now operating out of the new Body& Soul Core training facility located at 1376 Pompton Avenue, Cedar Grove, NJ 0700
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Info
- Personal trainer and Strength CoachProfessional Training & Coaching | Greater New York City Area, USSummaryNSCA - Certified CSCS
ACE - Certified PT
USAW level 1
NJSCASpecialties: All ages and levels of conditioning, youth fitness programs, sports specific training, weight loss/gain programs, general fitness programsExperience- Apr 2011 - PresentOwner / Elite Fitness, LLCSports Specific and personal training
- 2011 - PresentPersonal Trainer / Body and Soul Core FitnessPersonal Trainer and Sports conditioning coach
New 8000 Sq.ft facility, open April 2011 - Jan 2010 - PresentHead Strength Coach / Rutherford High SchoolDesign and oversee workouts for all sports
- Jun 1999 - May 2008Strength and Conditioning coach / Montclair State University
Education- Montclair StateBS in Exercise Science
- Montclair State UniversityMAT in Health and Physical Education
Additional Information-
Websites:
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Map
- 1376 Pompton Ave Cedar Grove, NJ 07009
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Photos
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Posts
- Eat Up To Fight Aging
Believe it or not, what we consume on a daily basis plays a large part on how we age internally and externally. Which one of us doesn’t want to ward off wrinkles, boost our memory or prevent illness? A good place to start fighting off the signs of aging is your diet.
The Mediterranean diet (fruits, vegetables, nuts, legumes, fish and multigrain breads) have been associated with less skin aging. This type of diet has been at the forefront in the fight against inflammation in our bodies which interferes with healthy tissue repair and triggers genetic changes that can lead to cancer, heart problems, diabetes, depression and other diseases.
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Recommended Foods to Fight Aging
In the perennial quest for longevity, there are no miracle cures. But what’s on your plate matters more than you think. Here are a few recommended foods to put in your pantry.
They contain folate, calcium, and other nutrients that support bone health, protect against cognitive decline, and help prevent age-related eye problems. Diets high in cruciferous veggies, such as broccoli and cabbage, help reduce risk of memory loss and cancer.
2. Whole GrainsRich in fiber, vitamins, minerals, and antioxidants, whole grains can lower the risk of age-related illnesses such as cardiovascular disease and cancer. Because they’re digested more slowly than processed grains, they also help prevent high blood sugar and diabetes.
3. BerriesBlueberries, blackberries, and cranberries are rich in antioxidant compounds known as anthocyanins, which have been shown to slow the growth of certain cancers as well as improve brain function, muscle tone, and balance.View Image
4. Olive Oil
Rich in antioxidants and anti-inflammatory monounsaturated fat, olive oil figures prominently in the Mediterranean diet. It may explain the lower rates of cardiovascular disease, cancer, and age-related cognitive decline in people who follow this way of eating.
5. Tomatoes
Certain red fruits — including tomatoes — contain lycopene, an antioxidant compound that helps maintain youthful skin texture and may reduce the risk of some types of cancer (especially prostate, lung, and stomach cancers) and heart disease.
6. Nuts
Varieties such as almonds and walnuts contain a generous helping of healthy fats, vitamins, and protein that benefit cardiovascular and brain health. Nuts are also high in compounds that ease inflammation.
7. Red GrapesGrapes contain an antioxidant called resveratrol, which been shown to extend the lives of lab animals. Resveratrol has anti-inflammatory and anticoagulant properties, which may explain why red wine and purple grape juice also help promote heart health.
8. FishAn important part of the Japanese and Mediterranean diets, oily fish provide omega-3 fatty acids that help combat inflammation in the body. People who eat several weekly servings of such fish have a lower risk of Alzheimer’s disease and stroke.
9. TeasOf the various types of tea, white and green tea contain the most EGCG, one of the most powerful antioxidants. Numerous studies have linked tea consumption to lower rates of conditions such as heart disease, cancer, and Alzheimer’s disease.
10. Herbs and SpicesSpices such as turmeric and ginger contain anti-inflammatory compounds that might reduce the risk of age-related conditions such as Alzheimer’s disease. The antioxidant substances in garlic and onions can protect against heart disease and cancer; cinnamon may help lower blood sugar.
Equally as important as the foods you eat is keeping the body hydrated. Drink plenty of water. The benefits of drinking water cannot be understated. It is used by the body to flush out toxins and other waste products. Water also is one of the best tools for weight loss, besides assisting in clearing your skin.
We can’t forget to mention exercise. Exercising regularly will not only help you lose weight and stay in shape, but it also helps in slowing down the aging process. If you exercise regularly, a number of ailments associated with aging can be reduced. These include insomnia, back and joint pain, flexibility, stress related disorders, weight-gain, etc. Also exercise has the added advantage of making you feel more energetic, preventing the incidence of high blood pressure, increasing blood flow to your skin, reducing stress and increasing your metabolic rate.
Balancing stress and its harmful effects on the human body is also important on helping us prevent aging. However, you must remember that not all stress is bad! To a certain extent, stress is needed by the body to perform its day-to-day functions. The problem arises when the stress level increases and the body is affected by its harmful effects. Hence in order to minimize the damage done to the body by excess stress, it is necessary to keep it in check. There are many ways by which this can be done such as deep breathing, listening to soothing music, meditation, yoga, etc.
Another way to alleviate stress is to learn the art of time management in your daily life. This will help you allocate some time for yourself on a daily basis, which can be used for practicing meditation or any other technique to reduce stress.
Lastly we should mention sleep. Lack of sufficient sleeps not only makes you age faster but also makes you look older. When you do not get enough sleep, you feel tired and find it difficult to concentrate. Also you tend to be irritable and grumpy, as a result you may not be able to perform your tasks efficiently. The best way to avoid all the problems caused by lack of sufficient sleep would be to ensure that you get a good night’s rest.
- Eating “Fresh” and Nutritious all Summer Long
Summer is finally upon us. It seems like we have been waiting an eternity for those warm sunny days to return. For many of us it was at the beginning of the year when we decided to start eating much healthier and start a physical routine to get us in shape for our favorite season. Well now that it is finally here, there is no need to stop your healthy eating regime.
Yes, summer is a season of many celebrations. We have graduation parties, weddings, birthdays, picnics, barbecues and of course vacations. The warm weather brings us together with family and friends. We often celebrate with food and usually lots of it. We are more apt to sitting outside a favorite restaurant and enjoy a good meal. More often than not, summer can cause us to actually eat more than we may during other times of the year. All of your hard work and conscious efforts may be pushed to the side.
Well I am here to tell you that summer can actually offer you some of the healthiest choices of foods we have offered to us more so than any other season. The summer season brings us food at its very best. The food guide pyramid has existed for many years and encouraged us to eat at least 5 fruits and vegetables per day. Today there is a push to eat even more than that. The campaign “More Matters” encourages up to 9 servings per day. This can be challenging in the winter months when many fruits and vegetables are not in season, but during the summer months so many of them are at their prime.
If you are like many, you may be reading this and saying that you are not consuming anywhere near the recommendation, but do not get discouraged because it is never too late. Even the smallest changes and healthful additions to your daily eating practices can go a long way.
Fruits and vegetables bring so many benefits to our bodies. They are full of antioxidants. They fight harmful free radicals in our body which can be linked to heart disease, autoimmune disease and cancer. Too many free radicals in our body can lead to cell damage and ultimately disease. By eating a wide variety of fruits and vegetables your body will be exposed to a multitude of antioxidants.
Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. The fiber found in fruits and vegetables will help fill you up. Most fruits and vegetables are naturally low in fat and calories so for those trying to watch their weight and to decrease their caloric intake fruits and vegetables will add volume to your plate.
You may know that New Jersey has many farms located throughout the garden state. Many of our supermarkets distribute and sell Jersey grown fruits and vegetables. For information on community farmers market locations and roadside markets in your area visit http://www.jerseyfresh.nj.gov. Information includes various lists of fruits and vegetables and when they are in peak season. This website will also give you a listing of various restaurants throughout New Jersey that use Jersey grown fruits and vegetables when in season at their establishments. Various restaurants are supporting our garden state farmers and supporting our fishermen as well. If you do not see your favorite restaurant on the list you can always ask if they serve Jersey Fresh and/or Jersey Seafood.
I recently found myself doing just that when visiting a local restaurant in my area. A hidden gem called Osteria Giotto located on Midland Avenue in Montclair, New Jersey has a motto of using only the freshest and finest ingredients when preparing their dishes. Many of the dishes are prepared using whole grains and heart healthy extra virgin olive oil. Whether you are enjoying a homemade dish of pasta topped with a rich tomato sauce made from Jersey fresh tomatoes or the fish of the day, you will not be disappointed. Often the fish is broiled topped with a beautiful salad of diced corn, tomato, and cucumber with various grilled vegetables made from Jersey fresh vegetables in season. There are colorful salads made of spinach and mixed greens to multiple side dishes of broccoli rabe and escarole. Top that all off with any one of their mouthwatering desserts which many incorporate Jersey fresh fruits. It is a dining experience that will leave a smile on your face because even if you indulge and overeat as many of us do, you know that your complete meal was prepared with many healthy, vitamin packed, antioxidant fighting foods that are simply the best.
So whether you are dining locally in New Jersey or traveling throughout New Jersey this summer try to incorporate as many nutrient packed fruits and vegetables that you can at each meal. If you are staying home and entertaining you can grill all of your favorite vegetables right on the barbecue which often brings out their most wonderful flavors.
Have fun, relax and enjoy the wonderful tastes of summer and at your very next meal look at your plate and see if you have incorporated any of the colorful Jersey Fresh foods that our state has to offer. Continue to nurture your body all season long.
Monica Di Lizia, RD, Registered Dietitian, New Jersey
