Monthly Archives: December 2012

Food Shopping with Coflo


We know that Cody is working on cleaning up his diet for this journey. But what in the world is he eating?! I figured you may be wondering just that. We took a trip to our friendly neighborhood Costco to pick up some eats. Here is an example of what we picked up.

“What?! Is that all he’s going to eat from now to Juste Debout in New York?!?”

Yes, yes it is.


I lied. No, concerned friend/reader, that is not it for the food he is going to eat. Those are just some staples that he will be working with in the coming weeks. After this, we took a trip to a store called “Sprouts.” Think of a smaller version of a Whole Foods Market. We picked up some more food items that we didn’t need a year supply of at the moment.


I’ll be meeting up with Cody later today for updates on how his training is going, how he has been eating and feeling, and what the next step will be.


Stay tuned and follow along by following this website below, and “liking” the Facebook page.



Cody “Coflo” Ferreira and FitMentality Join Forces



Athletes for most sports focus on what they eat, and also have a specific fitness routine. They do this in addition to their sport specific training, in order to elevate their performance ability. In my opinion, dance should be no different in this regard.

My good friend, Cody “Coflo” Ferreira, believes this as well. He has been dancing for 16 years and represents the bay area of California. He recently approached me for support from FitMentality to help on a specific dance goal he has. As he prepares for a world class level dance competition, he will be adjusting the way he eats. In order to maximize his dance/fitness potential, he will adjust his diet.

Cody is gearing up for a dance competition called “Juste Debout.” Qualifier dance competitions are held all over the world, for a chance to compete at the finals on the main stage in France. In the United States, the qualifiers will be held in New York. This is why New York is our focus right now. The plan is to add more fresh vegetables, fruits and less processed foods into his diet. The purpose is for his body to be able to recover quicker, feel lighter and more energetic.  He’s also hoping that as his body reacts to the cleaner diet, his creativity will be positively impacted.

Check out the trailer for the event right here:

I didn’t make a specific meal plan for Cody. I didn’t say exactly how much of what and when throughout the day to eat it. I simple shared ideas of some fresh foods that he can easily prepare. We sat down and talked about what he usually eats, and made some substitutions of foods that may be a bit cleaner. This isn’t a scientific study. However, both of us do feel that eating well allows your body to perform well. That, we are banking on.

I was excited and honored that Cody wanted to team up with FitMentality for this journey. Partly because this is a great opportunity to offer my experience and help a friend out. In addition, this is a chance to show a concrete example of how eating better, along with consistent exercise, affects our body for the better. Yes, we all know we are SUPPOSED to eat right and exercise. However, all too often, knowing what we should do, is not enough. Sometimes we need to see an example we can gain inspiration from. I believe for many, this may be that example.

For the next few weeks I will be posting updates here on the website and on the facebook page. If you haven’t yet, subscribe to this website (below) and “like” the facebook page! We will share thoughts from Cody, as well as pictures and video of our journey.

Here is a dance clip of the man, himself. Enjoy.

Why Core Training is Important

We hear about it a lot when talking/reading/hearing about fitness. Core training this, core training that; it’s everywhere!

What do you think about when you hear someone talk about core training? What do you picture? Most would think “Core training? Hmm, sit ups.” You might say that core training is important when you want to have nice abs. It’s important to do when you are pursuing that elusive six pack, right?

I am here to explain to you, my friends, that core training is so much more than that. It is so much more important to our bodies and lives as a whole, than having or showing a flat tummy. First of all, what you would consider core exercises, do very little to actually make your abs show, if they don’t already. Check out a previous article written specifically about why your abs may not be showing. I want to bring to light the reasons that are more important to us as to why core training is so crucial in our lives.

Let’s start out with defining what the core actually is. Let me get a little technical for a second. The core is defined as the structures that make up the lumbo-pelvic-hip complex, otherwise known as LPHC. This includes the lumbar spine, pelvic girdle, abdomen, and the hip joint. Right off the bat, we see that the core is made up of more than just those abs we may first think about when we hear this term. The core is where all body movement originates and it’s where our body’s center of gravity is located. An efficient and strong core is needed to maintain proper muscle balance throughout our entire human movement system (interrelation of our muscular,skeletal and nervous systems). Human movement system!!! HMS!!!  If that doesn’t sound important, nothing does!!

Ok, ok, ok, you’re convinced that core training is important. You might be thinking “but what happens if I don’t have a properly trained core?” When the previously described body concepts don’t work properly, we can run in to problems. When our movement system doesn’t work correctly and efficiently, our likely hood for injury increases. Also, we may not be able to reach our optimal performance ability in different activities. When you hear folks talk about lower back pain, that is often attributed to a weak or inefficient core. A sedentary lifestyle, a job that has you sitting most of the day, muscle imbalances, are all possible contributors as to why one may experience this type of pain. For these reasons, among many others, a good knowledge and application of core training strategies is important.

When doing core training exercises, keep the following ideas in mind. It’s important to maintain neutral spine during most (if not all, depending on the program one is following) movements we engage in. It helps improve muscle balance, posture, and stabilization.  Picture the natural curvature of your spine, if you aren’t sure what neutral spine may look like. Leaning forward and rounding your back, or leaning backward and creating pressure on different parts of your spine are examples of what would NOT be a neutral spine position.

Now, a couple concepts to keep in mind, that aid in training your motor control of the body’s stabilization systems as well as help strengthen and help the endurance of these muscles.

  • Drawing-in Maneuver: Pull in the area just below the navel toward your spine, while maintaining the cervical spine in neutral position.
  • Bracing: In simple terms, you do this by tightening muscles in your core.

To be clear. This wasn’t an article about how to get a six pack. This wasn’t an article to tell you exactly what exercises to do. Flattening the mid section is more complicated than a few core exercises, and in order to tell someone what type of exercises to do, it would require a proper fitness assessment. This article is mainly a reminder and explanation as to why it is so important to have a strong core. It’s much more than simply what we see on most fitness magazines. The purpose of this is to make sure we keep the right things in mind, while on our fitness journey. Knowing why certain movements and exercise theories are important, help us on this active lifestyle path.

In order to live a strong and healthy life, we can’t forget our core!

P.S I have nothing against wanting a tighter midsection. There is nothing wrong with striving for that elusive six pack. It has been a focus of mine many times. I just wanted to point out that it’s not that simple!

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