SPRING FOR SERIOUS AND NOT SO SERIOUS FITNESS ENTHUSIASTS IN AND AROUND BERKS COUNTY | SPRING 12
FITNESS Hiking the Trail
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A Local Treasure
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At the Top of Their Game Berks County Brothers Looking at Bright Futures in Biking Profession |
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SPRING 12
CONTENTS
FI TNE SS F E AT U R E S
6
Top of Their Game Neko and Logan Mulally Work Hard and Smart to Excel in Downhill Mountain Biking
10
16
20
Hiking the Trail
The Thun Trail
Healthy Choices
A Father Realizes His Dream With Help From a Daughter
A Local Treasure for Outdoor Enthusiasts
Clean your Pantry to Optimize Nutrition
I N EVE RY I SS U E
Berks Fitness Calendar
5
4 The Gear Girls Go To JP Mountain Bikes, Shillington ..................................................... 13 Seasonal Advice Warming Up to Summer Fitness ............................................................ 14 Health & Nutrition Power Play: Homemade Protein Bars ................................................. 15 Safety Tips Berks Biking Enthusiasts Share Tips for Staying Safe on the Road or Trail ......... 18 Doctor's Column Dealing With Exercise Induced Bronchoconstriction .............................. 21 Training Getting in Shape for Trail Riding ................................................................................. 26 Local Athlete Profile Kimberly Drake ............................................................................. 27 Motivational Words from the Editor
Caroline Hill .................................................
Fitness Berks
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mo tivational words from the editor
Welcome to the inaugural issue of Fitness Berks. SPRING 12
Publisher Tracy Hoffmann Niemczyk Hoffmann Group, Inc. Editor: Caroline Hill
The sole purpose and goal of this magazine is to promote and encourage a healthy and fit lifestyle by sharing the many great opportunities available in our community.
Creative: Megan Zettlemoyer
In August 2011, The Road Runners Club of America, the oldest and largest distance running
Advertising: Tom Plasket AdSales@FitnessBerks.com
designation. I was happy and proud to see something positive written about Reading.
Web site: www.FitnessBerks.com 117 Philadelphia Avenue Shillington, PA 19607 610.685.0914 Tracy@nhgi.net www.nhgi.net/media © 2012 Fitness Berks All rights reserved. No portion of this publication may be reproduced; mechanically, electronically, or by any other means, including photo copying without written permission of the publisher.
organization in the United States, selected Reading as a Runner Friendly Community This magazine shares inspirational stories about people in Berks County who are role models for all levels of fitness. You will read about people just like you who manage to live a busy life yet find time for healthy activities. You will also read about some who have taken, or are taking their talents to the next level, such as Neko and Logan in our feature story. As a personal trainer, I often hear people say, “I don’t have time to work out.” What they don’t realize is, it only takes 15 to 30 minutes of activity per day to greatly improve your life. I hope the stories, advice and information that unfold with every issue will inspire you and those within your community to incorporate some new level of health or fitness activity. We are providing a calendar of events and activities for your consideration. If you would like to become involved in some of the activities, please reach out to the organizations listed in our magazine. If you have a special story or event you would like to share, please contact me at Editor@FitnessBerks.com. Fitness can be fun and rewarding. Sometimes it just takes a little motivation and inspiration. I hope you find that here! Enjoy! Caroline Hill ISSA Certified Personal Trainer, SCW Certified Personal Trainer
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Fitness Events in Berks All events below are open to the public. Some events may require registration, and some may have recommendations or requirements for participant fitness and skill levels. Events are posted under associated organizations. For more information about posted events contact the respective organization or surf the web.
APRIL Sunday April 1
April Fool’s Cookout & Hike At Lundgren Cabin, Meet at 12 noon, A.T. Parking Lot, Rt. 501 Enjoy short hike & leader’s infamous “15 bean soup.” Leader: Dave Crosby, 610-376-5967 or email: dogwhisperer1@netzero.com
Saturday April 7
10 AM, Mount Penn Mudfest, 15k Trail Race Movie Madness ½ Marathon Mount Wolf, PA, 8 AM, 13.1M
Saturday April 14
The Extreme Bartram Breeze! Hamburg, PA, 10k Road Race, 9 AM Keep the Parade Running 5k Run & 1 Mile Walk Glenside, PA, 8 AM Tot for Trykes 10k/5k Run/ Walk, Coplay, PA, 9 AM
Classic Harley-Davidson Cushion Peak Adventure Race, South Mt. YMCA As long as you can run 4 miles at a time and ride about 7-10, you can do it. Trail riding is a plus. First timers participate and finish every year. Burning for Learning 5k Run/ Walk, Fort Washington, PA, 8:30 AM P urple Pinkie 5k Center Valley, PA, 10 AM B lazer Mat Club 5k Run/Walk Birdsboro, PA, 9 AM R unning for Rachel 5k Run/ Walk, Harrisburg, PA, 9 AM
Friday April 27
April 27 - April 29 Spring KTA Weekend in Wellsboro, Contact: KTA 717238-7017 or facebook: www. facebook.com/keystonetrails
Sunday April 29
Tour de Scranton, Scranton, PA
Sunday April 15
Beat Beethoven 10k Race & 5k Race/Walk, Reading, PA, 10 AM
RACC 5k Run & ½ Mile Kids Run, Reading, PA, 10 AM
Race for Oral Cancer Awareness 5k, Philadelphia, PA, 10 AM
Five & Dime 5 Miler & 10 Mile Race, Hatfield, PA, 9 AM
Thursday April 19
Third Thirsty Thursday 5k Evening Series Race #1 Reading, PA, 7 PM
Saturday April 21
Ocean to Bay Bike Tour Bethany Beach, DE Concordia Lutheran Academy Pheasant 5k Run & Walk Slatington, PA, 9 AM Ebenezer Flying Falcons 5k and 1 Mile Fun Run, Lebanon, PA, 9 AM Spring Fever 5k Run & 2 Mile Fun Walk, Boyertown, PA, 10 AM
Sunday April 22
Girls with Gears Limerick, PA, Benefits Carol for Heart
MAY Friday May 4
May 4-6 BCP Spring-n2-Cycling Weekend, Danville, PA Bicycle Club of Philadelphia
Saturday May 5
New Jersey Devilman™ Triathlon, Half Lite 50™ and Sprint, Cumberland County, NJ LCCM Duathlon Du-Molish Hunger, Lebanon, PA, 8:30 AM Survive the 5k Run East Greenville, PA, 9 AM
Sunday May 6
Five Boro Bike Tour New York, NY. 30,000 riders!
Berks County Bicycle Club - BerksBicycle.com * All rides are for riders with some experience. ** New riders should not participate in races 20+ miles long or at high speeds.
Saturday May 12
SCU Quad County Metric Green Lane, PA. Suburban Cyclists Unlimited. Broad Street Rerun 5 Mile Run Lansdale, PA, 9 AM
Sunday May 13
D elaware Marathon Running Festival 2012, Wilmington, DE 7 AM, 26M/13.1M/Relay
Wednesday May 16
R ide of Silence, 6 PM The Ride of Silence is a free ride that asks its cyclists to ride no faster than 12 mph and remain silent during the ride. There are no sponsors and no registration fees. The ride, which is held during National Bike Month, aims to raise the awareness of motorists, police and city officials that cyclists have a legal right to the public roadways. The ride is also a chance to show respect for those who have been killed or injured.
Thursday May 17
T hird Thirsty Thursday 5k Evening Series Race #2 Reading, PA, 7 PM
Saturday May 19
Dark & Dirty 6.66M Nighttime Trail Run, Reading, PA, 8:15 PM Give Me 5 Mile & 5k Races Fort Washington, PA, 9 AM Tour De Gretna, 3-hr cycling on Krank and Spin Bikes, Able and Disabled Participants Welcome, Mt. Gretna, PA 6:30 AM Jerseyman Triathlon Sprint Spruce Run Recreation Area, Lebanon, NJ
Sunday May 20
P ennsylvania Environmental 1-Day Ride, French Creek State Park to Philadelphia, PA, one-way, $350 fundraising minimum D irty German Endurance Fest 25k, 50k and 50 Miler Pennypack Park, Philadelphia. Perfect race to get your feet dirty and try an Ultra trail race for the first time
M ay 20 -May 25, Wild And Wonderful West Virginia, Explore Monongahela National Forest - Black Water Falls, Canaan Valley, Dolly Sods, & Spruce Knob, the highest point in West Virginia. Lodging options include cabins or rooms in a State Park Lodge. Leader: Margaret Fuoco 610-779-8393 or email: margaretfuoco@verizon.net
Friday May 25
M ay 25 – 28 Kent County Spring Fling Baltimore Bicycling Club, Washington College in Chestertown, MD. Flat to rolling scenic rides of 11 to 100 miles on Maryland’s Eastern Shore. Award winning food, dessert and cordial parties, great music and dancing…$322 – includes meals and lodging. Registration: www.baltobikeclub.org
Sunday May 27
9 AM, Charlie Horse Half Marathon, Sleepy Hollow Athletic Club, 482 Westley Rd, Mohnton PA 19540
JUNE
Saturday June 2
G reater-Philadelphia Tour De Cure, Temple University - Ambler Campus, Ambler, PA. Benefits the American Diabetes Association. T he Extreme Mad Dash! Hamburg, PA, 5 Mile Trail Race, 9 AM
Sunday June 3
I nternational Cycling Classic Philadelphia, PA. Professional race, vendor expo, spectator and volunteer event. C GI Racing’s Black Bear Triathlon, Sprint and Olympic Distances, Beltzville State Park, Lehighton, PA
Breakaway Sports - MakeBreak.com Trimax Endurance Sports - TriMaxEnduranceSports.com Endurance Multisport Club - EnduranceMultiSport.com Pagoda Pacers - PagodaPacers.com Uberendurance Sports - UberEnduranceSports.com
Saturday June 9
R ide for Autism, Lincroft, NJ. Benefits Autism New Jersey. R un for Their Lives 5k Run and 1 Mile Fun Run, Lebanon, PA, 9 AM
Sunday June 10
S ubaru Eagleman 70.3 Half Iron 70.3 and Aquavelo USAT Mid-Atlantic AquaVelo Regional Championship. Cambridge, Maryland, USA
Saturday June 16
R oll and Stroll, Souderton, PA. Benefits the Indian Creek Foundation T he PA Warrior Tri & Du Memorial Lake State Park, Grantville, PA 1 /2 Sauer 1/2 Kraut (Half) marathon, No need to run this one in Lederhosen. First beer is on us. Not for beginners – high temps.
Thursday June 21
T hird Thirsty Thursday 5k Evening Series Race #3 Reading, PA, 7 PM
Friday June 22
J une 22-27, Bike Virginia F ri. June 22 through Sun. June 24, Philly TriSprint Distance/ Olympic Distance Philadelphia, PA
Saturday June 23
R ace for Rylie 5k Quakertown, PA, 9 AM B ouncing Buns “Clothing Optional” 7k Trail Run Palmerton, PA, 10 AM
Sunday June 24
R un For The Ages, 9 AM, Nolde Forest, 10k Trail Race
Monday June 25
J une 25-30 Pennsylvania Southern Crossing, 7 day ride acrossPA,.Pedalpa.com
Pretzel City Sports - PretzelCitySports.com Blue Mountain Eagle Climbing Club - bmecc.org Lehigh Wheelmen Association - LehighWheelmen.org IM ABLE Foundation - GetUpandMove.org
Fitness Berks
5
game At the Top of Their
By Susan Shelly
Neko and Logan Mulally - Berks County Brothers Looking at Bright Futures in Biking Profession
Brothers Neko and Logan Mulally acknowledge their natural talent for biking – particularly downhill mountain biking, a sport in which they both participate at a professional level. They also, however, recognize that they share an extraordinary work ethic and desire to be at the top of their game. “We do both have some natural ability, but we learned early on that the harder you work, the better you get,” said Neko. “And, more recently, we figured out that it’s not only working hard that counts, it’s working smart.”
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Fitness Berks
Downhill Mountain Biking Had a Rocky Start By Erin Blatt Berks County brothers Neko and Logan Mulally excel at downhill mountain biking, a sport that is gaining attention around the globe.
We learned early on that the harder “you work, the better you get ” — Neko Mulally
Neko and Logan, both students at Wilson High School, have attained professional status in the sport, and are dedicated to becoming the very best competitors possible. This extreme form of cycling, which employs a great deal of engineering and technological expertise, did not always involve custom riding gear and perfectly crafted bikes. It is, in fact, a relatively new sport.
Both students at Wilson Sr. High School, Neko, 18, and Logan, 16, have been on the biking fast track since they were 5 and 3, respectively, when, at the urging of their father, Joe Mulally, they started racing BMX bikes. Thirteen years later, they’re already recognized as top class downhill racers, and their futures are looking bright.
to maintain a social life is not easy, but the brothers handle their schedules with grace and good humor. Wilson School District administration and staff have been incredibly supportive, Neko said, allowing him to leave school at 11 a.m. three days a week for training. Because he travels frequently and misses a significant amount of school, he is in his fifth year of high school, now a senior.
Neko, who trains locally with Ben Claus at Alliance Fitness Center of Spring During Wilson’s swimming season, Logan Ridge, has been a professional bike practices three hours each day after racer since he was 15, and signed on school, and both brothers look forward in 2010 with Trek World Racing, one to outdoor training on weekends. When of the largest World Cup racing teams. possible, they train on Mount Penn near Logan, who also trains at Alliance and is the Pagoda, racing down the mountain a member of Wilson’s swim team, was and catching a ride back to the top. bumped up to the professional level in “That place is specific to helping us 2011, when he joined Specialized/GROM, develop the skills we need,” Neko said. a developmental team for juniors under “On the weekend our dad comes along 18. In addition, he signed with ODI Trek and just drives, drives, drives. I don’t for 2012, which will enable him to also know anywhere else in the area where participate in World Cup events. you can do the downhill riding with the shuttle back.”
Balancing Training and Academics Keeps Brothers on the Run
Juggling the demands of serious training with school, travel, and trying
When the Mount Penn trails aren’t passable, they turn to Motocross, a form of motorcycle racing. Continued on page 8
The first downhill time trial race took place in Fairfax, California in 1976. The race at Repack (aptly named for the effect it had on the riders’ coaster brakes) became one of the most noted downhill events in mountain biking history. Bikers Charles Kelly, Alan Bonds and Joe Breeze were just a few in the group of friends who met at the top of the old fire road, not thinking about the fact that they were about to change history. In the first time-trialed downhill mountain biking race, Bonds was declared the winner after being the only rider not to crash or damage his bike. Smoke poured from the rear brakes of every bike, and riders risked thirddegree burns from the heat the friction produced. Over the course of a few years, the riders re-crafted their bikes to be better equipped for the wear and tear of the sport. The “clunkers,” which included brake and frame modifications, became the blueprint for today’s design of the mountain bike. The men involved in the first race went on to become some of the most notable names in the sport of mountain biking.
Fitness Berks
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While neither brother can be sure of what the years will bring, their plans for the foreseeable future revolve around racing. Neko, who hopes to earn an engineering degree, is looking at one of several colleges in the United States that have a BMX track on campus. Because biking is not a NCAA collegiate sport, he could participate in a college program, despite his professional status.
see the successes that he’s had “Tois really motivating to me ” — Logan Mulally
“We do that a lot, because, first of all, it’s really fun to do,” Logan said. “But, it’s also great practice for training your eye to read a track when you’re going 50 miles per hour.”
Being the Best that They Can be
For him, however, being among the top 20 or 30 downhill racers in the world is not enough – not even close. “Everybody said that where I finished last year was really great, but to me it’s pretty mediocre,” Neko said. “I don’t want to be among the top 20 or 30. I want to be among the very best.”
The brothers’ schedules became increasingly complicated starting in Logan, too, said he is motivated to keep March – the start of the 2012 World improving by making sure he trains Cup racing season. Logan hopes to properly. By being in the best shape participate in three or four World Cup possible, he’s able to perform better, junior events this season, while Neko which makes racing both more fun and plans to compete in all seven races, more rewarding. taking him to South Africa, Italy, Scotland, “I keep motivated by keeping it really fun Canada, New York, France, and Austria. at a race,” Logan said. “It’s a lot more fun Hopefully, he also will participate in the when you have a really good race. I’m not World Cup championships in Austria going to go to a race and just ride down a and the World Cup finals in Norway in hill, I’m going to do the very best I can.” September. Neko and Logan both said they’re Neko, who sat out most of 2010 -- his motivated by Trek teammate Aaron Gwin, first year as a professional biker -- due a 26-year-old champion who is both a to a broken arm, traveled extensively in friend and a coach to the brothers. 2011, posting an impressive showing “To see the successes that he’s had is for his first year as a participating really motivating to me,” Logan said. professional racer.
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Fitness Berks
“So, me being a professional athlete, I can still do collegiate biking,” he said. Eventually, he hopes to apply an engineering degree to biking. “If I can go to school and get an engineering degree, I hope I’d be able to get into the engineering side of Trek, the team I race for,” Neko said. “There’s no real start and end to my cycling career. I’ll race until I’m no longer competitive and then move into the engineering end of it.” Logan also hopes to continue with cycling after he finishes high school and looks toward college. “I want to keep on riding and racing until it’s no longer fun,” he said. For now, Neko and Logan will concentrate on racing, training, and remaining injury free. When their schedules allow, they enjoy spending time with their family, including a group of aunts, uncles, and cousins who live nearby. Mostly, though, the brothers live to ride. If you would be interested in learning more about downhill mountain biking you may wish to attend one of the ride clinics Neko is starting this spring. Visit http://nekomulally.com/RideClinics.cfm for more information.
Trainer Shares Strength and Condition Routine to get in Shape for Trail Riding Benjamin Claus, M.Ed., ATC, CSCS With springtime around the corner, it’s time to dust off those mountain bikes and head for the trails. Before hopping on the bike, however, ask yourself if you need to dust yourself off a bit to get ready to handle the highly physical demands of this sport. Over the past few years, bikes have improved and so have many of the riders. Today, many weekend warriors are attacking trails that years ago would have only been ridden by the pros. Here in Berks County, we are near some of the best trails in the country: Blue Marsh, which is physically demanding on your cardiovascular system and can really get your lungs burning; French Creek, which offers many technical challenges with its tight single-track and rock gardens; and Mt. Penn, which offers everything from basic x-country/trail-riding to extreme down-hill mountain biking. Now many believe that the only way to improve is to ride, ride, ride; and, in many ways this is true. However, without a solid strength and conditioning base, you’ll hit a plateau and not have the physicality to take your skills to the next level. Whether a professional or an average xc/trail rider, your strength and conditioning routine should focus on four things: mobility/balance, strength, skills training and endurance. Mobility and balance have to do with the ability to move loosely and with efficiency. Loose muscles and joints not only pedal more efficiently but are much less prone to over-use injuries. Also, should you take an unfortunate fall off your bike, the increased range of motion will also decrease your chance for injury. To train for mobility, I suggest starting exercises with little to no weight. Focus on how you perform your strengthening exercises. By working through the full range of motion, you will increase mobility and over time can increase the intensity of the exercise. Also, choose exercises that require you to activate your core and challenge your balance/stability. When on a bike, you don’t have a machine or bench, such as when doing a classic bench-press, to support you. Instead, do exercises such as a push-up, which reinforces good shoulder stability and core activation or a single-leg squat which
also activates the core and increases mobility and stability within the hips.
Circuit 1 • S ingle leg deadlifts
When it comes to strength training, many of us have little to no time to work out during the week, hence the “weekend warrior”. However, if you can find room in your existing workout or just have 15 minutes to get some basic strengthening, I suggest adding just two simple circuits:
• P ush-ups •B ody weight rows Circuit 2 • S ingle leg squats
• P ull-ups (may do as assisted) • S houlder Press
“
If you take the time to train correctly, you will be able to enjoy it that much more
”
I would recommend doing these on alternating days and performing each of the exercises in a row, 4-5 times, with 6-12 reps per exercise. Skills training means improving and mastering sections of the trail. Here you get to use that increased mobility, balance and strength you have or will have gained in the gym. Concentrate on something you want to do, such as hitting turns with more speed, climbing a technical hill or plowing through rock gardens or over tree roots. Pick a small section of the trail and work it until you have it mastered. Once you’ve mastered all your trouble sections, you will be more efficient and ready for those long, epic rides. Lastly, when it comes to endurance, the best place to build it is on the trail through sprints, intervals and steady-state riding. For sprints, choose a section of trail with a slight incline and put the power down for 20- 30 seconds for 6-10 rides. Intervals are done with less intensity than sprints, but riding hard for 5-6 minutes followed by 3-4 minutes of recovery riding 3-6 times will increase your anaerobic threshold. Finally, for long distance endurance, try to keep a steady pace at between 60 and 85 percent of your maximum heart rate for 20 or more minutes. Steady-state training is crucial and will provide you with the base to begin interval and sprint training days. Remember, mountain biking is a physically demanding sport. It takes more than just riding to be successful. If you take the time to train correctly, you will be able to enjoy it that much more. Good luck!
Fitness Berks
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hiking the trail
A Father Realizes his Dream, with Help from a Daughter By Courtney Ranck
10 Fitness Berks
I wonder if I will be able to walk 2,179 miles when I am 59 years old. My dad, Michael Ranck, did just that, beginning his journey in April 2010. Dad talked a lot about the Appalachian Trail (AT) while I was growing up. We lived near the trail and visited it often. As he was preparing to retire, he finally decided to do a thru-hike. He would hike the entire AT in one year, he vowed. Dad asked if I would help him to prepare and complete this hike, as he would have limited contact with civilization. I jumped at the chance, beginning by booking an April 10 flight to Atlanta. He would start his trek at Springer Mountain on his 59th birthday, celebrating with a cupcake with a candle before taking his first steps. Dad decided before he left that he would share his trip by sending out updates along the way. Many people were interested to know about the hike how he would get the supplies that he needed. During his hike, Dad would call once or twice a week from a pay phone or his cell phone when there was service. On some occasions, we talked for more than an hour as he provided information for the email updates I would write and distribute. I sent emails to everyone who had contributed to Dad’s cause of raising money for the American Cancer Society, forwarding them along to a couple thousand people all across the country. At 59 years old, Dad hiked between 20 and 25 miles a day with very few days off. He turned out to be extremely well prepared, even with the fluctuations
6/4/10 - West Virginia,Virginia and Maryland meet here, at Harper’s Ferry. Mike Ranck crossed the Shenandoah River on the river bridge, then continued his hike up the farthest mountain.
of the spring weather. That preparedness was due to his extensive research on what to take. When he realized there was something he didn’t have, he’d notify
be sure that the packages I sent got to their locations a couple of days prior
me and I’d mail it to him.
to his arrival, but not too far ahead. Post offices and other mail drop locations,
One room of my house was dedicated to storing all the supplies and food
including hostels, hotels and even landscape businesses, would only hold the
he would need throughout the hike. My mom and I made frequent trips to
packages for a short period of time.
the grocery store to keep stocked up on supplies or to get something Dad
We kept the U.S. Postal Service and FedEx busy that summer with a total of 19
requested. His food supplies included ramen noodles, Total cereal, instant
mail drops. I had to make sure Dad had enough food, especially for the sections
potatoes, beef jerky, trail mix and packets of tuna.
of trail on which he wouldn’t encounter civilization for several days. The 100
Restaurants along the Appalachian Trail are limited, so he pretty much stuck to
Mile Wilderness in Maine had no towns within 18 miles of the AT, and signs
a specific daily diet that I would have found tedious. I packed up three-day or
warned hikers to carry ten days worth of food. We also set up mail drops to
five-day packages and mailed them to locations within two miles of the trail
exchange clothing and boots which he wore out frequently.
for Dad to pick up. We sat down before he left and figured out by which dates
Dad is very active and runs quite a bit. He’s especially dedicated to a race in
packages would need to be at certain destinations.
New York state called the Escarpment 18-Mile Trail Run – making a point to
Dad made better time on the trail than he’d anticipated, meaning I needed to
never miss it. Thinking that this year should be no different, he took two days
Fitness Berks
11
“ Dad’s hike turned out to be the adventure of a lifetime” off the trail to run the race, then got right back on. Some people might consider that to be admirable – others, just crazy. It was heartening that people along the AT were so happy to help Dad out with packages or by giving him rides to the grocery store and into town. Those little acts of kindness really helped in terms of time and energy. A special act of kindness along the AT is when people who live nearby leave coolers with beverages and food, or set up grills and cook dinner for the hikers. That means a lot to someone who’s been hiking for weeks and weeks. Through Dad’s hike, I was able to experience the AT in a way many people never
7/12/10 - Mount Washington Summit in New Hampshire is the highest point in the New England states, and reputed to have the craziest weather.
can. I was able to talk to Dad on a regular basis and hear the stories of places he visited, things he saw and the people he met. In Maine, a bald eagle flew just 10 feet over his head. He encountered 15 bears on the AT, some of them hair raising. Through him, I learned about each state; its climate and wildlife. All of the preparation and trials of the trail were well worth it, as Dad’s hike turned out to be the adventure of a lifetime. Dad was adamant that he would end up at Port Clinton, near our home in Deer Lake, and then hike the final five miles to the Hamburg Reservoir. That meant that, after he’d hiked the stretch of trail between Georgia and Port Clinton in June, he had to fly to Maine and hike the opposite direction back, a technique known as a flip-flop. I had the privilege of walking those last five miles from Port Clinton to the Reservoir with Dad, joining him as he completed the 2,179 miles of the AT. He does not always like being the center of attention, but I was proud of him and figured that this big event deserved a call to the newspapers and local television stations. I arranged to have them, along with family and friends, meet us as Dad ended his long hike at the Hamburg Reservoir. He wasn’t looking for the recognition, but he’d achieved his goal – a long awaited adventure requiring careful preparation, determination and stamina. Was it newsworthy? You bet it was.
7/1/10 - The AT follows the top of the Bigelow Mountain Range in Maine, making for a very hilly stretch.
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l a w e n e R g n i r p S
1st Annual Women’s Expo
Hosted by St. Joseph Medical Center and Women2Women
Friday, April 13, 2012 l Inn at Reading 1040 N. Park Road, Wyomissing 12:30 p.m. to 7 p.m. l $20 l Open to the Public Pamper yourself at the 1st Annual Women’s Expo. Focus on your mind, body and soul, while networking with women business owners and learning from experts. Come for the day or just a few hours. This will be the perfect opportunity to renew, relax and re-engage!
Keynote speaker: Author Janet Oberholtzer, a Mohnton resident. Hear her amazing story as recounted in her book, Because I Can, which will inspire and motivate you.
Opportunities include: »» »» »» »» »» »» »» »» »» »» »» »» »» »»
Attend workshops Learn how to take care of your body Learn how to take time for self Learn why it’s good to un-plug and unwind Learn how colors can create a relaxing home Visit the Book-Nook ~ bring a book, take a book Receive a free Health Screening Visit the “healthy food court” Stop by the “Ask the Pharmacist” booth Relax in the Spa … aah! Get a massage in the Center Enjoy Happy Hour with mocktails and hors d’oeuvres Get goodies from vendor booths plus so much more!
Register today! For more information or to register, call the Greater Reading Chamber of Commerce & Industry at 610-376-6766 or e-mail W2W@GreaterReadingChamber.org.
2 women
women for women and their hearts
PURPOSE
POSSIBILITIES
POTENTIAL
Fitness Berks
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Warming Up to Summer Fitness What You Can do Now to Avoid Injury and Enhance Summer Fun By Erin Blatt
It requires effort and willpower to bundle up and venture outside in cold weather. While we’ve experienced unseasonably warm weather this winter, many of us were still less likely to head out for a run, hike, or bike ride than we will be this month or next. While it’s tempting to lace up your running shoes and head outside when the temperature warms, you’ll need to consider the high risk of injury if you’ve been inactive during winter. Several trainers shared basic conditioning tips to help you avoid injury this spring. According to Vicki Cahoe of WinningFactor in Shillington, the primary problem for many people is that they forget to warm up. Folks should start with simple exercises and work up to more strenuous activity. “Jumping jacks are a great way to get warmed up,” Cahoe said. “Do the jumping jacks or run a lap before you stretch to minimize muscle injuries.” It may be warming up outside, but you should still hit the gym first as colder weather conditions could negatively impact your health. If you don’t belong to a gym, however, you can still begin exercising at home to prepare for summer activities. Nate Seager, a personal trainer at Body Zone Sports and Wellness Complex, Spring Township, recommends training on stairs to build cardio. “See how many times you can run up and walk down stairs repeatedly, setting small goals to start.You can then add pushups, squats, and other isometric exercises to build a
14 Fitness Berks
rounded strength and fitness training routine in preparation for more enduring workouts,” says Seager, “but you should still consider club membership as a good investment in your continued health and well-being.” “ If you’re can’t get motivated to do more than a few minutes of self-training, consider buying or renting an exercise video, or look for free training programs online or through cable TV” says Seager . “Community libraries may also have fitness DVDs that you can borrow.” While you’re preparing for spring and summer activity, remember to drink water to stay hydrated, recommends Dori Nugent, Personal Trainer and Group X Director at Valhalla Health & Fitness Club in Exeter Township. “Unless you’re going to be doing an intense workout for a long period of time, water is your best bet to stay hydrated,” she said. She also offered some tips for slimming down a bit before it’s time to head outside in shorts. “Eat more protein than carbs, and choose low glycemic foods, like salad, fish, and vegetables,” Nugent said. “And, avoid sugar and flour as much as possible.” She also recommended keeping a nutrition diary. Documenting everything you eat as you eat can help you to identify problem areas and change your eating habits. Preparing for summer activities now will help you minimize the risk of injuries, improve your fitness level and increase your confidence so you can hit the open road in good health.
Ultra-Marathon Veteran Offers Advice for those Training for Ultra Events Not every runner is suited for ultra-marathons – hours-long events that test an athlete’s stamina and resolve. For some, however, they are the ultimate challenge. Michael Yoder, a veteran trail and ultra-marathon runner and a long time member of the Pagoda Pacers Athletic Club, offers some advice for those training for an ultra-marathon. Yoder is a past head coach and current assistant coach of Oley Valley High School’s cross-country team. An eight-time finisher of the Massanutten Mountain 100 mile ultra, Yoder has completed many ultras over the past 16 years. He is currently training for the Massanutten Mountain race in May, and Western States in June. Both are 100 mile ultra-marathons. Want and Desire: There will be highs and lows in ultra-running. The “I want this,” will keep you going through the low times. Long training runs and ultra races will necessitate that you run for five hours or more. Your desire to succeed will be instrumental in your success. Forget about how fast you go: The terrain of a trail includes rocks, roots, and hills. There may be mud and water crossings. Your pace will be slower than you are used to, so forget about your time. Be concerned only if there are cut offs and that you can beat them. Keep your heart rate and breathing rate low: If you run too hard you will exhaust yourself. Relax and run at a conversation pace. Fuel up: Running for hours takes a lot of energy. You will get hungry and need calories, and you will have to learn how to eat and run. You will have to experiment to learn which energy foods and drinks and which solid foods will work for you. Hydrate and stay hydrated: It is crucial to start hydrating one to two days before your race. Carry liquids and keep drinking throughout the race. There are many systems, including hand held, back pack and waist pack hydrating systems. Preferably, use one that has compartments to hold your food/fuel items. It is okay to walk: Trying to run through the entire race will expend your energy. Walking the hills will get your breathing and heart rate down. It’s a perfect time to hydrate and fuel your body. Wear comfortable clothing: A wicking/breathing material is essential. Loose fitting, wet clothing creates a situation for chafing. You need clothing you can work out in all day. If the race allows a crew or drop bag a set of dry clothing, socks and sneakers are ideal. Find the right shoes and socks: Fit, support and traction is a great combo for running trails. Road shoes will work, but, depending where you are running, trail shoes will provide the best protection. Find the socks that work best for you. Synthetic seems to be better than natural fibers. Possibly carry a second pair to switch to if a problem arises. Run with friends: It is much easier to train and race with friends or with a group or club. The hours go by faster and you get the opportunity to share ideas and techniques. Have fun: Training and running the event will take a lot of time. Enjoy being in the moment. Realize how lucky you are to be able to be out there doing it. Enjoy your surroundings. It’s okay to stop and look around.
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www.galleninsurance.com Fitness Berks
15
Berks Biking Enthusiasts Share Tips for Staying Safe on the Road or Trail By Erin Blatt
We spoke to a number of avid cyclers to get some tips for rider safety on the road or trail. Most agreed that following the rules for safe cycling is paramount to saving riders from a fall, collision, or fatal accident. According to research shared on bikexprt.com, one in 20 cyclists is injured while riding each year. With our cyclists’ advice and some online biking sites, we were able to compile a list of tips to keep you visible, comfortable and safe while biking in Berks and beyond.
Don’t Get Hit By a Car It sounds way too obvious, but following a few suggestions can help you avoid this all-too-common event. Don Moll, owner of B & G Glass and an avid cyclist, enjoys regular weekend roundtrip rides between Honey Brook and New Holland with a group of four to six riders. Their rides often include visits to Shady Maple and stops for homemade Amish birch beer. For road riders, Moll suggests a reflective vest and flashing light, even during the daytime. Both will make you more visible to motorists. However, using hand signals before turning and waving at motorists can also be extremely important. Using your arms increases your visibility and enhances communication between the cyclist and motorist. Use bike paths and lanes where available, and always avoid sidewalks. According to BicycleSafe.com, riding on the sidewalk can be twice as dangerous as riding on the road. So, stick to the road or trail.You have the right to share the road with motor vehicles, but you should still be prepared to anticipate aggressive or distracted motorists.
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Randy Boyer, Jr., a regional print sales executive and avid cyclist who rode more than 11,000 miles in 2011, offered the most prudent advice, stating, “The right side of the road is, well, the right side of the road.” According to BicyclingLife.com, one out of every four cycling accidents occurs because the cyclist was riding against traffic. Boyer also recommends that less experienced cyclists build their skills on trails, ride less traveled roads and avoid narrow, winding roads, while exercising caution in all conditions. Randy’s typical weekend roundtrip ride is a Spring Township to French Creek State Park loop that includes a group of five or six riders.
enjoyable scenic " Mridey most has been the 60-mile Pine Creek ride in the Grand Canyon of PA – it’s an absolute bucket lister. – Don Moll
"
Comfort Equals Safety The more comfortable you are on your bike, the safer you may be. Ron Mohn, operations manager at Med-Ed and a recreational cyclist who enjoys the solitude of biking and weekly loops from Shillington to Blue Marsh, strongly suggests wearing riding gloves and a good helmet. “It’s a natural reaction to put your hands out when you’re falling,” he said. “Gloves will protect your hands and add comfort for longer distance rides.” And, Mohn said, make sure that your helmet fits comfortably and provides the protection you desire. There’s no need to spend $200 on a helmet, but buying one that is poorly made and not comfortable could discourage you from wearing it – not a good idea! As your skills develop and you begin logging more miles, consider riding gear. Nick Price, a local ReMax Realtor and
category 2 racer who competes as an amateur in 35+ masters events and has raced about 250 times in competitions from Vermont to South Carolina, offered recommendations for making longer rides more comfortable. “Biking shorts and sweat-wicking clothing will allow you to be comfortable in various conditions as you achieve your workout,” he says. “Cycling glasses also are useful,” he continues. “A good pair of cycling sunglasses can eliminate sun glare and UV rays, as well as protect your eyes from any dust, dirt, or rocks that could be kicked up by passing traffic or other riders.”
Maintain Your Bike and Equipment One of the most important components to safe cycling is making sure your bike is in good condition. Most local bike shops sell tool kits containing the necessary tools to help you keep your bike properly maintained. Make sure your wheels and spokes are in good shape and you maintain proper air pressure in your tires. Keep an eye on all of the gears and fittings; a bad one could contribute to an accident. Double check the reflectors on your bike to make sure they’re properly positioned, and make sure any lights are bright and effective. Finally, be smart when you’re on the road or trail. When riding in a group, single file is recommended – although two-wide is permitted by law. Slow down in inclement weather and after dark. Be aware of your surroundings at times when you feel you might be less visible, and always keep an eye on motorists, pedestrians, and other cyclists within your path.
Favorite Bike Events: Don Moll – The New York City 5 Boro Ride and the MS City to Shore 150 Randy Boyer - The MS City to Shore 150, the Irish Pub Tour de Shore and the Berks County Bicycle Club Century Ride Nick Price – The Binghamton Chris Thather Memorial and the Tour of Sommerville Ron Mohn – The road less traveled
Sponsored By:
Tour de Gretna Tour de Gretna 30 Krank & Spin Bikes 3 Hour Cycling Abled & Disabled Participants Tent ~ Music ~ Fun Spin Instructors Sponsorship per bike $250 Fundraiser to provide adaptive equipment for the disabled How it works:
Get your employees, friends & family involved! Sponsor a Spin or Krank Bike for 3 hours for a $250 minimum donation and all proceeds will benefit the IM ABLE Foundation’s grants of adaptive equipment for the disabled. What better way to inspire, motivate and get your team involved? You can divide your 3 hour session into half-hour or one-hour time slots, but we must keep the bikes going for 3 hours! Be part of the excitement and this GetUpAndMove movement!
Event: Tour de Gretna Krank and Spin Cycling at IM ABLE Foundation’s Got The Nerve? Triathlon Date: May 19, 2012 Time: 8:30AM – 11:30AM Location: Mt. Gretna, Pennsylvania Contact: Email Len at Len@getupandmove.org or call 410-340-0589 today to sponsor and reserve your bike! Thank you to Work Zone Fitness & Corps Fitness for lending us bikes for this great cause.
JBMTB_FitBerks_0412_Layout 1 3/16/12 8:13 AM Page 1
GetUpAndMove.org
Road, Mountain, Cyclocross, BMX, Hybrid...
The Ride of Your Life Awaits. GIANT & CANNONDALE
ROAD BIKES ALWAYS IN-STOCK! Ask about our current Demos!
Girls Night: The Musical Friday, June 8 at 8 p.m. presented by Van Scoy
The Return Saturday, June 9 at 7:30 p.m. Scan to view upcoming events at the Sovereign Center and Sovereign Performing Arts Center
llington 211 West Lancaster Avenue, Shi
610.777.5253 /
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Fitness Berks
.COM WWW.JBMOUNTAINBIKES
FaceBook.com/JBMountainBikes
www.sovereigncenter.com Tickets are available at the VF Outlet Box Office at the Sovereign Center, all Ticketmaster Outlets, charge by phone at 800.745.3000 or at Ticketmaster.com
The Gear Girls Go To: JB Mountain Bikes 211 West Lancaster Ave, Shillington, PA 19607 610.777.5253 | jbmoutainbikes.com ABOUT: This Berks County biking haven has been in business since 1997 and, in addition to mountain bikes features cruising bikes, road bikes, cyclecross and BMX bikes. JB Mountain Bikes also boasts its own race team, with about 25 members.You also can stop by for services and repairs! Owner Justin Bernardo gave the Gear Girls the scoop on how to get in gear to get started mountain biking . Here’s what you need and where to go to become a mountain biking pro! What You Need - It’s back to the basics for mountain bike beginners – here’s the bare minimum JB suggests to get started:
Mountain Bike Break-Down - Starting in the $400 to $500 range, JB says you should expect to get a hard tail with single suspension, aluminum frame, 21 to 24 speeds and 26” wheels. If you plan on investing $500 to $600 you’ll get a few upgrades on the bike, while 29-inch frames start around $650 and up.
GEAR: Helmet - Costing between $35 and $100 plus, JB explains to us that, “No matter what price range they are all approved head gear. The difference will be better air flow, better fit, better graphics or aerodynamics.” Bottom line: don’t knock out your noggin.
As with many hobbies, bikes and equipment can get pricy. Cannondale just released a new bike priced at around $11,000, but that doesn’t mean you can’t start in the $400 range to get out there and have a great time! As with any hobby, pick your price and let the passion grow from there.
Biking Pants - JB explains that, “Most people think of biking pants as the skin tight Lycra styles worn by road bikers, but there are many other options. Padding is recommended for comfort. Some have moisture wicking features.” Starting at $60, he recommends Fox brand mountain biking shorts to cover all the bases mentioned above, plus bonus points because they are baggy and casual. Other brands are available starting at $45 –definitely something for everyone.
Where to Go:
Don’t forget the pedals! Something to consider is flat versus clipless pedals. Beginners should start with flat pedals and progress to clipless as they become more experienced.You’ll get there! Before you pull out full speed ahead, pump the brakes and give these trails around Berks a try:
Gloves - Get and grip and keep your hands protected too!
• T hun Trail and Grings Mill: both are mostly flat and perfect for the beginner
Eye Protection - Wearing glasses helps with controlling the glare and keeps dust and wind out of your eyes, leaving you free to focus on bigger things.
• Blue Marsh: good for beginners to advanced, depending on the section
Water Bottle or Camel back - Staying properly hydrated is key when you’re out tackling the trails. Maintenance Essentials: Since there are no service shops in the middle of nowhere, make sure you carry the following items – just in case! • • • • • •
Extra inner tube CO2 tank or pump to inflate tube Tire levers Patch kits Multi tool Dollar bill (for slash in tire, acts as a barrier)
• French Creek State Park: intermediate to advanced Thanks for dishing the dirt on Mountain Biking with us JB – we can’t wait to get out and try something new on the trail! xoxo,
The Gear Girls
Christin Kelly and Caroline HIll
• Duct tape BIKES: JB suggests four different styles of mountain bikes for beginners – here’s what you need to know to find the perfect fit! • Hard Tail – Rigid frame and front shocks • Soft Tail - Front shocks and pivotless full suspension • Full Suspension – Self-explanatory • Fully Rigid – No shocks
Fitness Berks
19
T he T hun Trail:
A Local Treasure for Outdoor Enthusiasts
By Laura Catalano, Schuylkill River Heritage Area
Spring is here and it's time to get reacquainted with the outdoors. Grease up your bicycle chain, lace on your running shoes or dust off your hiking boots, and head out for a scenic expedition along the Schuylkill River Trail’s Thun Section in Berks County. The trail stretches from Reading Area Community College to Riverfront Park in Pottstown. That’s an 18.3-mile journey oneway—nearly 37 miles round-trip. If you’ve been a couch potato all winter, the trail is the perfect place to shape up. It’s a mostly flat rail-trail that traverses a variety of landscapes—wooded areas, riverfronts, a historic village—and crosses several old railroad bridges that offer fine views of the river. The Thun (pronounced Tune) Trail is Berks County’s segment of the Schuylkill River Trail, which will eventually run about 130 miles along the river from Philadelphia through Pottsville. The Reading-to-Pottstown stretch is one of several long pieces of the Schuylkill River Trail that are now complete. If starting your trip in Pottstown, look for the free bike share program known as Bike Pottstown ( www.bikepottstown.com ), available to anyone aged 16 and over at no cost. Simply leave a valid driver’s license at Tri County Bicycles at 256 High Street or the Schuylkill River Heritage Area Headquarters, and you can borrow one of the signature yellow cruisers for the entire day. The bike share is also available in two other locations, where
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it is known as Bike Schuylkill: in Hamburg, through State Street Cycles, and in Phoenixville, through Phoenix Cycles. There are a number of trailheads between Reading and Pottstown that provide quick access to the trail, and shorter distances for every level of fitness enthusiast.
From RACC to the Brentwood Trailhead—1.75 Miles Your trek begins at Reading’s Riverfront Park, behind Reading Area Community College (RACC). Cherry trees planted along the walkway will afford you a beautiful start, particularly in the spring. Follow the trail across the river via the RACC Bridge for one mile and you’ll reach Lancaster Avenue. A pedestrian bridge, erected several years ago by the non-profit Schuylkill River Heritage Area, provides safe passageway over the busy Lancaster Avenue/ Route10 intersection. Immediately after crossing the bridge, you’ll see the historic Gerber-Fix Cemetery, with gravestones dating back to the 18th century. About 1.75 miles from RACC you’ll come to the Brentwood Trailhead. In 2007, Brentwood Industries beautified this area, planting trees, flowers and grass and adding benches so you can pause and enjoy the serene setting only three miles from the heart of Reading. Like many SRT trailheads, this one includes signs with information and maps. Trail blades with distance information to various sites have also been placed along the trail.
Brentwood Trailhead to Gibraltar—3.9 Miles Immediately beyond the Brentwood Trailhead, you’ll arrive at two of the most scenic points on the Thun Trail—former railroad bridges that cross high over the river, offering panoramic views of the flowing water and striking hillsides. It’s about four mostly tree-covered miles from there to the town of Gibraltar—a total 5.8 miles from RACC. Gibraltar is a good spot to take a detour.You can stop at the Scoupe DeVille ice cream parlor along Route 724, or make your way to nearby Allegheny Aqueduct Park for a glimpse of the remarkable aqueduct that was built in 1824 as part of the Schuylkill Canal.
Gibraltar to Birdsboro—3.6 miles In Gibraltar, the off-road trail ends for a bit, but you can walk or bike along a well-signed, 3.6-mile on-road section of the trail that takes you down some charming back roads. By the time you arrive in Birdsboro you’ve traveled 9.4 miles from Reading Riverfront Park. If you haven’t yet stopped for a bite to eat, there are several eateries near the trail to grab a snack. The trail proceeds off-road again at Armorcast Road. There you’ll see the massive Armorcast plant—closed since 1988—that was constructed during World War II by the US Navy to build tanks, just one chapter in Birdsboro’s long iron and steel history.
Birdsboro to Old Morlatton Village—4.7 miles Although this part of the trail parallels Route 724, crossing it twice, it is a mostly tree-canopied path that feels peacefully removed from civilization. Union Township opened a new park last year that incorporates a beautiful length of the trail, and features public restrooms as a welcome addition for trail users. The trail then crosses another old railroad bridge, before reaching the Historic Morlatton Village. It’s worth a side trip down a short dirt path to see the village’s four 18th century buildings, including Berks County’s oldest home, the 1716 Mouns Jones House. The buildings are only open on special occasions, but even from the outside they tell a story of a by-gone era.
which has some great restaurants only minutes from the trail. For those who don’t have time for a side trip, Riverfront Park has a pavilion and benches facing the river.You’ll probably want to take advantage of the view and the rest before your 18.3-mile return trip! When you’re back home, you can start planning future excursions along the Schuylkill River Trail. There’s a 26-mile section from Philadelphia to Mont Clare and a 7.5 mile piece that runs from Hamburg to Auburn. A brand new six mile segment opened last yer from Parker Ford to Cromby, just outside of Phoenixville. The Schuylkill River Heritage Area (SRHA), which manages the trail in Berks and Schuylkill Counties, is planning a series of annual, organized rides, the first of which will be held this September 22, from Pottstown to Birdboro. Or perhaps you would enjoy a paddling adventure. The SRHA also runs the annual Schuylkill River Sojourn, now in its 14th year. This 7-day, 112-mile paddle takes place the first week of June every year, beginning this year in Schuylkill Haven (Schuylkill County) on June 2, and ending on June 8 at Boathouse Row in Philadelphia. Participants register for the entire week or as little as one day. So, jump into spring and enjoy the scenic beauty and fitness opportunities along the Schuylkill River. Visit www.schuylkillriver.org to find trail maps, trailheads and other trail-related information to make your trip fun and enjoyable, and learn more about the sojourn and other Schuylkill River Heritage Area programs.
Morlatton Village to Pottstown Riverfront Park—4.3 miles It’s about two miles from Morlatton Village to the Montgomery County line, and another 1.8 miles to Pottstown’s Riverfront Park. Beyond the county line, the trail is paved, leading briefly through an industrial area, and then wending along the river through Pottstown’s lovely, tree-lined Riverfront Park. Once you’ve reached your destination, you might want to visit nearby High Street, Fitness Berks
21
Spring Clean Your Cupboards
to Optimize Nutrition
By Phoebe Canakis, owner of Phoebe’s Pure Foods, Bowmansville, Lancaster County
Spring has officially arrived, meaning that you’ll be spending even more time out on the trails and roads than you usually do. Before you lace up your sneakers or buckle up your bike helmet, though, take a few minutes to take a look at what’s in your pantry. Chances are that there are jars or boxes of food in there that you’ve forgotten about, or that don’t offer good nutritional benefits and never really belonged there in the first place. And, that means that it’s time to do some spring cleaning of those dusty pantry shelves – old school style. So, go ahead and grab three large boxes. Label one of the “Expired,” another one “Donate,” and the other “Made the Cut.” The goal is to touch each item in you pantry and find a home for it in one of the boxes. You’ll need to begin this process with an end in mind. Think about a goal you want to set, and consider these questions: • Am I going to cut out refined foods? • Will I be adding more whole grains?
22 Fitness Berks
• Am I cutting out sweets? • Will I be adding more body friendly spices and herbs? When looking through your pantry and cabinets, be on the lookout for products that have passed their expiration dates. I’m talking about those things that take up space while waiting for us to find some way to use them. Get rid of all of the expired products, placing them in the first box. Food you put into the “Donate” box is designated for a local food pantry or community kitchen, such as Opportunity House. Check on line to locate such a place near you. These items will be food that does not serve you and your new goals, but can still feed someone in need.
All the rest of the food goes into the “Made the Cut” box. The items you’ll place into this box should not be refined foods. If you’re in the habit of reaching for power/protein/whatever bars, you’ll want to be looking to break that habit. Unless it’s a bar made of raw foods, skip it.Your body needs nutrient dense, real foods, including those listed below:
Whether Cycling or Tax Planning, I Always Give 100%
• colorful beans (lentils, dhal, black beans, kidney, adzuki) • brown rices (short grain sweet, long grain forbidden black) • whole grains (rolled oats, kamut, spelt, quinoa) • nuts (almonds are great for heart health and hazelnuts help with anxiety) • dried mushrooms • gluten free crackers (I like Crunchmaster and Mary’s Gone crackers) • whole grain pasta / gluten free pasta • condiments that aren’t loaded with sugar or high fructose corn syrup • spices – these are your secret weapon; they love your body as much as you do - turmeric (anti-inflammatory /anti-oxidant) - cardamom (happy tummy) - cinnamon (high cholesterol, heart diseases, weight loss, colds, indigestion, arthritis, and bladder infections - mix 1T with 2T honey for toast, coffee or tea) - ginger (happy tummy and anti-inflammatory) - cayenne (boosts metabolism and detoxifies the blood) - cloves (one of the worlds healthiest foods; visit whfoods.com) - bay leaf (not just for soup or cooking in rice. Steep in tea to help sooth tummy and enjoy their anti-inflammatory properties) - salt free seasoning blend - peppercorns Once you’ve finished spring cleaning your cabinets, you can work on being more deliberate about the foods you buy to restock them. Work toward natural foods that are as unprocessed as possible.Your body will thank you for it.
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Fitness Berks
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Exercise Induced Bronchoconstriction: Affects Many; Need not Limit Activity By Philip Wexler, MD
Exercise-Induced Bronchoconstriction, or EIB, is a short-lived narrowing of the airways after exercise. The narrowing makes it difficult to move air in and out of the lungs. It is seen in up to 90% of asthmatics and ails up to 10% of the population as a whole. A person with EIB does not need to have asthma to have symptoms. EIB causes coughing, wheezing, chest tightness and shortness of breath, which may occur within minutes of starting exercise, but usually presents after exercise has ended. Typically, a physically fit person with EIB will feel “out of shape.” A person suffering from EIB has difficulty “recovering” from exercise, that can last several minutes to hours.
After recovery, the EIB patient may have a period of time in which he has less symptoms, or a refractory period. This refractory period explains why warming up prior to exercise may help in preventing EIB during a strenuous exertion. It occurs more frequently on cold, dry days. Sports that involve continued exercise, such as distance running and soccer, are more likely to elicit symptoms of EIB. EIB can only be diagnosed by a physician after appropriate testing. As there are many conditions that mimic EIB, some of which may be lifethreatening, it should never be diagnosed on a history alone. Objective testing is necessary. An exercise test that is performed on a treadmill followed by repeated breathing tests is the diagnostic test of choice.This is typically performed in a pulmonologist's office. Routine testing for asthma may also be performed, as many with EIB have underlying asthma. EIB can be treated with safe, easy to use medications. Many elite athletes, including Olympians, suffer from EIB. The short acting asthma “rescue” inhaler, Albuterol, is the most effective treatment to prevent EIB and to accelerate recovery during an acute attack. However, continued use can lead to a decreased effectiveness of this medication. Another medication, an asthma controller, is typically necessary and can help prevent EIB. Inhaled steroids, the mainstay of asthma therapy, are generally safe and well tolerated, and can completely control EIB. This medication requires continued use, and does not help when used on an as-needed basis. Those with EIB do not need to be kept out of gym class. They do not need to be kept away from athletic competition or exercising. When appropriately evaluated and treated, those with EIB can, and should, fully participate in exercise. Exercise is important for everyone, in all aspects of health. It should not be avoided because of a treatable, controllable condition such as EIB.
Philip Wexler, MD, an associate at Respiratory Specialists in Spring Township, is a board certified physician specializing in Pulmonary, Critical Care, Allergy and Immunology. He received his medical degree from the Mount Sinai School of Medicine in New York, NY. He completed his internship and residency at the Thomas Jefferson University Hospital in Philadelphia, PA, and his fellowship in Pulmonary, Critical Care, Allergy and Immunology at the Boston University Medical Center, Boston, MA.
24 Fitness Berks
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Local Athlete Profile
By Jennifer Seale
Kimberly Drake
Age: 39 Occupation: Senior Network Engineer at Penske Hometown: Mohnton, PA “Whether I’m hiking with my family at Nolde Forest or training on the trails of French Creek, I try to incorporate fitness into every aspect of my daily life.” “Fitness has always been a part of my life,” says Kim Drake. “It’s my stress relief. Staying fit and healthy is my number one goal. Not just for me but for my family.” Kim, 39 of Mohnton, PA is a devoted wife and mother, a professional network engineer and an award-winning runner of distances from 5k to 50 miles. When Kim is not working or engaging in family life, she is focused on fitness. Kim credits her husband, Steve, also an accomplished athlete, for introducing her to the world of outdoor fitness. She’s gone from treadmill to trail and beyond. This natural evolution has led to additional opportunities including participation in century rides, triathlons and ultras and involvement with a local running club, the Pagoda Pacers.
“I didn’t actually start racing until I was in my 30’s, but quickly realized that I loved it.” Kim recalls her first race. “I was Steve’s partner at a local adventure race called the French Creek Fling. It was a hard race, physically exhausting, but I was pleased with myself. It fueled my desire to seek out other races.” Ironically, Kim became pregnant, but it didn’t thwart her desire to race. Once her son Matthew was born, she set her sights on the Oley 10-miler and continued her training by running with Matthew in a jog stroller. Kim not only won first in her age group with a time of 1:08:17, but she sealed a bond with her son that continues to this day. Steve and Matthew are at every race, with Matthew often perched high on his Dad’s shoulders. “The best part of every race, is seeing my boys at the finish. They are my motivation," Kim says. In the world of Ultras (any race distance over 26.2 miles), Kim’s determination has paid off well, she's finished 1st or 2nd place in her age group, including a 2nd place female finisher in the 2010 Bull Run 50-miler, one of Kim’s favorite races. Kim admits that in order to get in some of her longer bike and training runs and not have it conflict with the rest of her busy schedule, she wakes up at 4:30 am. “I have the best running partners who motivate me to stick to my schedule," she says. Lauren Zuidema is one of those partners. “Kim is a wonderful example of a person who integrates fitness into her already busy life," says Lauren. "She is a dedicated mother and wife and an excellent friend.” “I am very lucky,” Kim says. “I have a tremendous support system. I have made life-long friendships through the Pagoda Pacer running club, and I have the best family ever.” For Kim, the real prize in life isn’t a medal to hang on her shelf, it’s the benefit of doing what she loves – being active, getting outdoors, and spending time with her friends and family. Kim is living proof you can juggle a busy, full life and still follow your dreams.
26 Fitness Berks
Get Your Group On and Meet New Friends Running in groups can be inspirational and motivational. Just look this group that congregated on Horseshoe Trail Saturday, March 3, 2012. Stephan Weiss, a Pagoda Pacer who runs Uberendurance Sports, mapped out a 6+ mile course, mostly on the Horseshoe Trail which runs past his driveway. He set up a sign-in board and a stop watch. Some folks came to run a loop with their friends. Some came out for his wife’s wonderful German pastry. Others who are registered for long races (ultras) came to do as many loops as they could. Whether making note of their running times for training purposes or running for fun, everyone had a great time. Jump in and join the fun.
THE SLEEP HEALTH CENTER at Berks-Schuylkill Respiratory Specialists, Ltd.
Sleep Medicine - Allergy/Immunology - Pulmonary Medicine Critical Care Medicine
Joseph A. Mariglio, M.D., FCCP Rocco Santarelli, D.O., FCCP Ronald C. Krol, M.D., FCCP Paul Stelmach, M.D., FCCP John Shapiro, M.D. Sajjad Shah, M.D. James Kim, M.D.
Dosik Kim, M.D. Alec Platt, M.D. Nirav Patel, M.D. Philip Wexler, M.D. Karen DeLong, MSN, CRNP Todd Staub, NP-C
Reading Office
2608 Keiser Blvd. • Wyomissing, PA 19610 (610) 685-5864 Board Certified in Sleep Medicine, Allergy/Immunology, Pulmonary Medicine and Critical Care
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