FOR SERIOUS AND NOT SO SERIOUS GREATER READING FITNESS ENTHUSIASTS | FALL 2012
From Kung Fu to Kung "fit" For Men, Women & Children
George Dillman A Berks County Legend
ROCKCLIMBING Reaching new heights in Berks County
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Contents Fall 2012
FEATURES On the cover...
16 Rock
Climbing Reaching new heights in popularity in Berks County
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20
Hell on Wheels
From Kung Fu to Kung "Fit"
For men, women & children
12 George Dillman
21
Myths of Fat-Burning
Burning calories Cyclocross...the new after the workout... family-friendly sport
A Berks County legend
IN EVERY ISSUE Motivational Words from the Editor Caroline Hill ................................................. 2 Training Kickboxing ......................................................................................................................... 9
10 Safety Tips Reflective Apparel .................................................................................................. 27 Doctor's Corner Benefits of Exercise to Cardiovascular Health .......................................... 14 The Gear Girls Go To East Ridge Outfitters, Blandon ...................................................... 17 Staying Fit Women's Health Initiatives .................................................................................... 18 Point-of-View .................................................................. 22 Berks Fitness Health & Nutrition Macrobiotic Good2Eat ............................................................................................. 24 Calendar Local Athlete Profile Shannon Keim ................................................................................ 28 Boxing at its Best .........................................................................................................
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motivational words from the editor
FALL 12
Publisher Tracy Hoffmann Niemczyk Hoffmann Group, Inc Editor: Caroline Hill
Creative: Dave Hessen
Advertising: Susan Coleman AdSales@FitnessBerks.com Website: www.FitnessBerks.com
2308 Windmill Rd., Ste. 4 Reading, PA 19608 610.685.0914 Tracy@nhgi.net www.nhgi.net/media Editorial Review Board
Welcome to the fall edition of Fitness Berks.
It was exciting putting together this issue of Fitness Berks and I was honored to meet and interview George Dillman, a Berks County legend. My hope is this issue will intrigue you to think out of the box and possibly explore areas of fitness and wellness that you may have never considered. Several years ago, when I found myself in a threatening situation, I felt a strong need
Joe Mariglio, MD Joe@FitnessBerks.com
to want to fight back. That prompted me to enroll in a program at Karate for Kids, to
Michael Yoder Asst. Track & Cross Country Coach Mike@FitnessBerks.com
stayed with the program and went on to earn my Black Belt which was very rewarding in
Jennifer Seale Jennifer@FitnessBerks.com Christin Kelley Christin@FitnessBerks.com
learn self defense. Within 3 or 4 classes, I was hooked and was anxious to learn more. I so many ways. The training improved other aspects of my fitness as well. Martial arts do provide a strong cardio workout, but also teach discipline, patience, respect and control. In addition to the physical workout, it's a great workout for the mind. There are many forms of martial arts and we’ve only touched on a few of them here; but hopefully we’ve intrigued you enough to explore this area of fitness. On another adventure, the Gear Girls explored rock climbing. After numerous climbs our arms and legs were pumped and tired. You'll get excited about another activity as you read about Diane Grim and her exploits with cyclocross. You know I’m going to have to give it a try. What about you? Cross training is the best way to improve your fitness so I hope we’ve given you some
© 2012 Fitness Berks
incentive to try something new. Don’t be afraid to step out of the box and maybe step
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into the ring (boxing ring that is). Life begins when you step out of your comfort zone. We would love to hear about some of your own fitness adventures!
C aroline Hill Editor@fitnessBerks.com Personal Trainer, ISSA, SCW Black Belt, Tae Kwon Do
Your One-Stop Shop for Feeling Great! Train like a champion. Join Berks County’s premier health club. Valhalla Membership includes: • State-of-the-art strength and cardio equipment • Cutting-edge group exercise classes • Yoga and Pilates • Membership Reward Program • Complimentary Fitness Evaluation
Additional Services Include: • Massage therapy • Mutritional counseling • Personal training • Small-group training • Sports-specific training for individuals, groups and teams
As an Added Bonus… Fuel your performance and recovery with healthy and nutritional food and shakes at Loki’s Lair Cafe. Or just enjoy a few minutes with friends. Valhalla Health and Fitness Club has three floors for all your fitness needs -the fitness floor, the cardio loft and the group-exercise floor with high-end locker room facilities including all the amenities needed to get you ready.
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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.
OCT
Sunday, October 14 Reading Hospital ROAD RUN
1 mile run/walk 9:00AM 10k & 5k run/walk 9:30AM Saturday, October 6 Reading, PA Sea Gull Century
Salisbury University I Can Run 5k & Family Walk Salisbury, MD Lancaster, PA, 8:30 AM Hartz Fall Blast 5k IAF Cup 5k Road Race Lititz, PA, 9:00 AM Skippack, PA, 9:00 AM
Sunday, November 11 Media Mud Stain 5M & 10M Trail Runs Ridley Creek State Park Media, PA Sprains and Strains 5k Run/Walk Wyomissing, PA, 10:00 AM
Thursday, November 15
The Flying Dutchmen Ski Club General Meeting Altitude Sickness Program by April Sabia 7:30PM
Douglass Township Tuesday, October 16 Community Day 5k WHAT Event: It’s Time for Recess! Boyertown, PA, 9:00 AM Sunday, November 18 Take charge of your cardio health Emmaus Fall Classic 3.5 Miles I Can Run 5k & Family Walk Spring Ridge Building Emmaus, PA, 9:30 AM Collegeville, PA, 9:00 AM 1 Meridian Boulevard Wyomissing, PA, 5:30-6:30PM Oktoberfest 5k-ish Bar Crawl Wednesday, November 28 2012 Doggie Wash & Walk. Bethlehem, PA, Noon Lights in the Parkway 5k Run/Walk Saturday, October 20 Allentown, PA, 7:00 PM Ghouls & Fools 6.5M Saturday, October 27 Sunday, October 7 Nighttime Trail Run Run Like Hell 5k Race for Sight 5k & 15k Trail Races Reading, PA, 7:00 PM Allentown, PA, 6:00 PM Downingtown, PA, 9:00 AM Dr. Jeffrey F. Zackon 5k Memorial Run Stoudt’s Brewing Distance Classic 12k Kyle Pagerly Memorial 5k Run Oley, PA, 9:00 AM Adamstown, PA, 10:00 AM Reading, PA, 9:00 AM Saturday, December 1 Filthy Fun Mud Run & Little N’Filthy Blues Cruise 50k Trail Run Sunday, October 28 Run Santa Run 5K Fun Run for Kids Blue Marsh Lake Fitzy’s Run 5k West Reading Philadelphia, PA, 9:00 AM Reading, PA, 8:30 AM Reading, PA, 10:00 AM Reg: 8:30 am; kid’s run at 9:30am; 5K at 10am Save-A-Limb Ride, Walk, Festival Evansburg Challenge Saturday, October 13 Sunday, December 2 Cockeysville, MD, 8:00 AM 10 Mile Trail Race Blueman Triathlon Funky Santa 5k & 3 Person Relay The 2012 Kids Run Berks Fest Collegeville, PA, 10:00 AM Blue Marsh Lake Montgomery County Reading Fairgrounds Reading, PA, 8:30 AM Community College Oktober Lauf Fest Half Marathon Leesport, PA, 9:00 AM Pottstown, PA, 9:00 AM Philadelphia, PA, 9:00 AM Rotary Club 5k Fall Frolic Boyertown, PA, 9:00 AM Sunday, October 21 Octorun 13k Muddybottom Luau Hatfield, PA, 9:00 AM Crazy 8k Mud Run Alloway, NJ, 9:00 AM Topton Terror 5k Friday-Sunday, January 4-6 Thursday, November 1 Topton, PA, 9:00 AM Instructional Trip Flying Dutchmen Winter Sports Night Greek Peak, NY Ballroom at Riveredge, 6:30pm Contact Ellen Schwartz Saturday, November 3 Victory for Voices 5k & 10k Race Quakertown, PA, 9:00 AM
DEC
NOV
JAN
Sunday, November 4 Dog Day 5k Doylestown, PA, 10:00 AM Saturday, November 10 Manatawny 5k Yellow House, PA, 9:30 AM WHYY’s Y12k Philadelphia, PA, 9:00 AM Blues Cruise 50K Trail Ultra.
Berks County Bicycle Club - BerksBicycle.com * All rides are for riders with some experience. Breakaway Sports - MakeBreak.com
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Rule the Roost Triathlon New Holland, PA, 8:00 AM 2012 Yes I Can 5K benefits the Special Olympics.
Flying Dutchmen - FDSC.org Trimax Endurance Sports - TriMaxEnduranceSports.com ReadingHosptial.org
Pagoda Pacers - PagodaPacers.com Pretzel City Sports - PretzelCitySports.com
Flying Dutchmen 27th Annual Winter Sports Night The Flying Dutchmen Ski Club’s 27th Annual Winter Sports Night will be held on Thursday, November 1st in the Ballroom at Riveredge, with the doors opening to the public starting at 6:30pm. View display booths from over 16 different ski areas, ranging from Maine to West Virginia, as well as merchandise displays from local ski shops. Additional club display tables will provide details on Flying Dutchman’s ski and snowboard instructional program, race team program, upcoming trips for the 2013 season, and club lodge in the Poconos. At 8pm, after brief announcements by board members, each ski area and shop representative will make a few brief remarks on what’s new for the coming ski season, and then give away lots of door prizes.
The 2012 Kids Run Berks Fest
Join the Pagoda Pacers Athletic Club as they sponsor the 2012 KidsRunBerksFest, a cross country style youth running festival for young people, ages 6 though 13. This event is designed to promote running for fun, fitness, and a healthy lifestyle. When: Saturday, October 20, 2012, events all day long Where: Reading Fairgrounds, Leesport, PA Entry Fee: $3 per runner Specifics: All day – Running and Fitness fair with exhibits and activities 9:00 am – Junior High School teams invitation races 10:30 am – Open Races begin with start time intervals every 20 to 30 minutes. Runners can run in any age group race equal to or older than their own age:
Ages 6 & 7 – Ages 8 & 9 – Ages 10 & 11 – Ages 12 & 13 –
½ Mile Race 1 Mile Race 1 ½ Mile Race 2 Mile Race
12:30 pm – KidsRunBerks Marathon Challenge Completion As a bonus, enter your kids in the Kids Run Berks Marathon Challenge for no additional fee. Children are encouraged to complete 25 miles between August 5 and October 20, then run the remaining 1.2 miles at the Kids Run Berks Fest. All registered entrants who complete the Challenge will receive a T-shirt and a medal. For more information, and registration details, visit PagodaPacers.com, or email YouthProgramDirector@ PagodaPacers.com.
2012 Doggie Dash & Walk Benefitting Animal Rescue League of Berks
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MARTIAL ARTS By Adam Hoy
'
"Not everything is as it seems,” reveals Mr. Miyagi in The Karate Kid, about the trials and tribulations of training in unconventional ways. Twenty-eight years later, the sage-like advice still reigns true.
T
o fully appreciate this lesson, you need to identify what the conventional methods of training are. If running, walking, hiking, and cycling came to mind, you are on the right track, sometimes literally. But, have you ever thought about the less conventional fitness regimens like the martial arts? Martial arts focus on self-defense training, character development, selfconfidence building and, yes, fitness.
Chances are you’ve seen martial arts on television, in movies and even passed by a dojo once on your way to work, but you’ve probably never thought about the exercise benefits associated with martial arts. If you are interested in improving your cardiovascular health, losing weight, building muscle or improving your mood, then martial arts may be for you. “Train hard, feel good, never give up, in all aspects of life,” says Sensei Joe Angelisanti of Tri-Star Karate in Mt Penn. “You can apply that to anything. I think it especially applies for those who would like to see physical benefits from martial arts.” An improvement in cardiovascular health is probably the most important benefit associated with martial arts. The best way to improve the status of your cardiovascular system is by participating in activities that cause your heart to work harder than normal. These activities can include cycling, running, walking and martial arts. Research has proven that you should try to achieve at least 30 minutes daily of cardiovascular exercise.
People are always trying to find a better way to lose weight while enjoying themselves. By participating in even just one hour of moderately intense martial arts, a person can burn over 500 calories. As research has proven, one pound of fat is equal to roughly 3,500 calories. So introducing a workout that burns calories, while moderating your diet, will help you on the path to weight loss. Martial arts can also help you build your body’s muscle mass. You’ll burn more calories per day with a higher muscle mass because your bodily metabolic processes operate more efficiently, and your body will become more defined and toned, which aids in increased agility. And who wouldn’t benefit from being more graceful, quick and nimble? In addition to being a great physical workout, martial arts is a healthy mental workout. Martial arts are a great way to relieve stress, frustration and boost happiness. Endorphins that are released in your body during physical activities are present in your body for up to four hours after exercise. By regularly exercising, people can improve their moods, almost instantaneously. “It all comes down to training your mind to push through your mental barriers,” said Master Moyer, of Moyers Karate in Shillington. “You always have enough gas to go that little bit more, but it’s your mind telling you that it can’t.”
Students at Master Moyers
Martial arts are not just a men’s club anymore. Women and children can benefit from them too. However, it hasn’t always been this way.
“I had one of the first women karate instructors,” recalled Hanshi Snyder, of East Coast Karate in West Lawn. “It was almost taboo to have a woman who had earned her black belt.” According to Master Moyer, it wasn’t until recently that women even considered participating in martial arts. “It’s not that they couldn’t do it,” said Master Moyer. “I think it’s because it always seemed like such an intense sport, they were afraid to try. But I’m glad they finally did.”
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While martial arts are great at promoting a healthy lifestyle both physically and mentally, it also benefits women in a completely different way. Women who participate in martial arts, or any exercise routine, are more likely to have higher self-esteem and have a healthier image of themselves. They are also better at protecting themselves. Young girls, who are constantly being assaulted with images of “perfect” bodies, would greatly benefit from martial arts, because of the improved self-esteem benefits. Don’t think that women are the only ones benefitting from martial arts; kids are also getting in on the action. Parents may be wary of the suggestion, but martial arts do not promote violence, as some suggest. It is actually a great way for kids to learn respect, self-discipline, and socialization skills. Each class begins and ends with the kids bowing to their instructor, expressing respect not only to their instructor but to all of the elders who have come before them. There are also tests every few months for the kids to try and move up in belt color. The students need to set goals and work towards them as they hope to move to the next color. “It’s all set up in this hierarchy. You must move up the ladder and achieve at each level,” said Sensei Angelisanti. The biggest benefit from martial arts may actually be for kids who suffer from attentiondeficit/hyperactivity disorder (ADHD). Their self-control and concentration skills are being developed with martial arts, which may be an added benefit for school or home.
“The best way to decide which type of martial art is for you is to do research-lots and lots of research,” explains Hanshi Snyder. The following list of tips is compiled from martial arts instructors throughout Berks County. Decide on a budget. Depending on the martial art you choose, there could be a significant investment for equipment. It’s up to you. Remember, it’s hard to pursue anything effectively if you cannot afford the necessary tools or equipment for training.
“There are only so many different ways you can punch and kick someone,” says Master Moyer. “It all comes down to your approach and that is where all the different styles come into martial arts.” Determine where your limitations lie. If you have a small build, a martial art that employs striking may not be for you. If you are older or less able to move around, then Chinese martial arts may not be for you. However, some Chinese styles are all about the technique, so they rely less on your height and weight. “People come up to me and say that they have knee or back issues all the time,” says Sensei Angelisanti. “I try my best to help them learn how to move around their problems.” Which teaching style do you prefer? Does this instructor’s teaching style suit your personality or does it just seem abrasive? There are many different styles with many different instructors. If you don’t mesh well with one, there are plenty of others to try. Examine the instructors’ credentials. “Visit and watch a class,” said George Dillman, a 10th degree black belt in the discipline of ryuku kempo karate and Berks County native. “Ask yourself, is this something I can see myself doing? Watch the instructor. Are they on the floor, hands on, demonstrating and instructing, or are they letting someone less qualified do the instructing. If a school isn’t willing to let you watch a class or two, it is a red flag.” You will need to devote a healthy amount of time to your art. Most martial arts have exercises for you to practice at home, which means they don’t want you only practicing in class. “We aren’t running Mc-MartialArts to get the kids in and out so that their parents can brag to their friends,” assured Sensei Angelisanti. “It’s just not what we are about.”
“You can read this article and may understand the terms, but you will never appreciate and understand it all if you don’t experience it firsthand,” says Sensei Angelisanti. “Martial arts are good for everyone. It improves your life skills, physical fitness and attitude in all aspect of your life.” 3 FREE classes with the uniform for $19.95
What’s your goal? Do you want to learn martial arts for the art itself, or do you want to add a new exercise to your regimen? You will be able to narrow your focus on one or two different styles once you’ve determine your exercise or fitness goals. “We aren’t looking for people to be Bruce Lee, that’s not what we are about,” joked Sensei Angelisanti. Choose the style that best suits you. If you’re interested in full-body training, then you may want to pursue judo. Defined as “the gentle way,” judo focuses on self-defense, as opposed to aggressive fighting. The basics of judo are all about throwing your opponent by using different disarming techniques. If you are interested in spicing up your workout, then kung fu may be for you. Kung fu is categorized by hard and soft techniques. The hard techniques focus on striking and kicking while the soft focuses on balance and ground attacks. Perhaps karate? It differs from kung fu by focusing on blows with hands and feet.
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the technique to defeat enemies. It uses a variety of grappling techniques while using weapons. The idea behind the technique is to use an attacker’s energy against him, rather than opposing it. Jujutsu encourages the idea that a smaller, weaker individual can successfully defend himself against an attacker who is both bigger and stronger by using leverage, among other techniques. It is very prominent in mixed martial arts today.
Judo Meaning “gentle way,” is a Japanese martial art and Olympic sport. The sport uses throws, takedowns, grappling, joint locking and strangleholds. Strikes and thrusts from hands, feet or weapons are not allowed in judo competitions. Judo has become popular worldwide and has spawned offshoots, such as Brazilian jiu-jitsu.
Martial Arts 101 A
ccording to DojoLocator.com, the top ten types of martial arts in Berks County are karate, taekwondo, kick boxing, jujutsu, tang soo do, mixed martial arts, kung fu, hapkido, kenpo/kempo, and Brazilian jiu-jitsu. Fitness Berks thought the list lacked a very popular martial art, and Olympic favorite, so we threw an eleventh spot for, you guessed it, judo.
Karate Developed in Okinawa, Japan, employs punching, kicking, knee and elbow strikes, and open-handed techniques such as knife-hands. In some styles, grappling, locks, restraints, throws, and vital point strikes are also taught.
Taekwondo Developed in Korea, involves the use of the legs and feet. It combines combat techniques, self-defense, sport, exercise, and, in some cases, meditation and philosophy. Two main styles make up taekwondo; traditional and sport. Traditional refers to classic taekwondo, which was developed by the South Korean military during the 1950s and into the ‘60s. Sport taekwondo is the more recognizable of the two, and the one you saw if you watched the Olympics this year.
Kickboxing Is exactly what it sounds like, boxing with your feet. It originated in Japan during the 1960s when a Japanese karate expert traveled to Thailand and discovered Thai boxing. He removed elbow strikes that were allowed in Thai boxing and combined it with karate. The United States were quick to adopt kickboxing, however they also removed knee strikes.
Chinese martial arts More popularly know as kung fu, is the umbrella term for a number of fighting styles developed in China. Each of these fighting styles are categorized into families, sects and schools using similar characteristics. Kung fu has several sub-styles, which are categorized by geographic location. Shaolin is one of the most common sub-styles of kung fu, which is practiced in northern China. Kung fu can be identified by its fluid movements, which can be seen in the film, Crouching Tiger, Hidden Dragon.
Jujutsu Also known as jujitsu or jiu-jitsu, was developed in feudal Japan sometime between the late 1180s and early 1600s. Samurai were the first to use 8
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Brazilian jiu-jitsu Is a martial art, combat sport, and a self-defense system that uses grappling and ground fighting. It encourages the idea that a smaller, weaker individual can successfully defend himself against an attacker who is both bigger and stronger by using leverage and proper technique – usually by applying joint-locks and chokeholds to defeat the attacker.
Mixed martial arts Also knows as MMA, is a full-contact combat sport that allows striking and grappling techniques, both standing and on the ground, from an assortment of other combat sports. Unlike the other styles of fighting, this form of martial arts can be traced back to the ancient Olympics. The sport of Pankration was the first documented unarmed fighting style. In the 1900s there was a surge of mixed-style fighting contests that emerged throughout Europe and Japan. In 1993, the Ultimate Fighting Championship (UFC) was created. It implemented new rules and regulations that made the previous mixed martial arts competitions significantly safer.
Tang Soo Do Is a Korean style that combines several different forms of martial arts. Literally translated, the word “Tang” means T’ang Dynasty of China, which reflects the shared cultural background between China and Korea. “Soo” means hand, but implies fist, punch, strike, or defense, etc. "Do” means way of life or art. So, Tang Soo Do means the Korean classical martial art which was influenced by the T’ang method of martial art. One of the most famous students of Tang Soo Do is Chuck Norris, who introduced America to this art.
Hapkido Developed in Korea, is considered an eclectic martial art. Because it uses joint locks, mixed martial arts, kicks, punches and other striking attacks, hapkido is considered a form of self-defense. Weapons are also sometimes used in training, including a sword, rope, nunchaku, cane, short stick, and staffs, which vary depending on the particular hapkido fighting tradition. It uses long and close-range fighting techniques, utilizing jumping kicks and percussive hand strikes at longer ranges and pressure point strikes, joint locks, or throws at closer distances. Hapkido emphasizes circular motion, non-resisting movements, and control of the opponent.
Kenpo Also known as kempo, uses multiple martial arts that developed in Hawaii. The style is a mixture of Ryukyuan martial arts, Chinese martial arts, Japanese martial arts as well as other influences. In the United States, kenpo is often referred to as kenpo karate. It uses a mix of Chinese circular movements and hard linear movements, becoming a self-defense system.
Kick Boxing By Master Moyer
D
uring the mid-seventies various American tournament karate practitioners became frustrated with the limitations of the then rather primitive competitive scoring system. They wanted to find a system within which they could apply kicks and punches to the knockout. Full contact karate was born. Early bouts were fought on open matted areas just as ordinary karate matches. Later events were staged in regular size boxing rings. These early tournaments produced kickboxing. The first stars were Joe Lewis, Bill Wallace and Benny “the Jet” Urquidez. Later the Americans wanted to test their mettle and sent teams of kickboxers to Japan, from this point kickboxing developed into a true international sport. Its popularity spread across the World.
can result in your dream of a ripped stomach. Kickboxing is an extremely effective way of burning excess fat in the body. An hour of kickboxing training is reported to be enough to burn as much as 800 calories. Those seeking ways to shed some excess fat are definitely in for a good time by participating in kickboxing. The sport is great for staying fit. Even people who are suffering from poor coordination and posture can benefit greatly as it helps to strenghten weak muscles. If you lead a rather sedentary lifestyle, such as spending the greater part of your day in front of a computer, kickboxing will help improve posture by strengthening the muscles of your abdominal wall and back; which are often weakened from such inactivity.
Kickboxing has many intrinsic benefits beyond the obvious ability to defend oneself. If you’re looking for a new and exciting way to remain healthy and fit, then kickboxing might be just what you need to add some energy to your life. Your heart and whole body stand to benefit.
Kickboxing helps boost your energy levels when you are feeling sapped as the sport involves high energy cardio routines. Elimination of harmful toxins from the body is also a benefit to be derived from kickboxing training. Whilst exercising, your body will dump these toxins through your sweat, leaving you feeling generally more energised and active in day-today life. Much better than a bar of chocolate!
Kickboxing can also help you increase your confidence levels. It demands a level of aggression that naturally leads to increased confidence. According to medical experts, the endorphins that are released in your body whilst taking part in kickboxing also lead to a calm confidence in oneself. This tends to make you happy and often spills over, positively improving your quality of life. As you develop your strength, skills and general well-being, you will also find contentment in who you are and what you can achieve. OK, so it might not give you the six-pack you've been wanting. However, kickboxing leads to a conditioning and strengthening of the body that
So with all the healthy lifestyle and additional benefits to be gained from kickboxing, what are you waiting for? All you need are some gloves and cheap gear. Whether you choose to become the next Great Kickboxer or just blow off some steam after your third pay raise refusal, kickboxing is a great sport.
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“I can’t think of a sport that demands your focus, challenges your level of cardio fitness and relieves all your stresses quite like boxing can,” said Mariglio. “For those three minutes, you can’t think about anything besides your opponent, the ring and your movements.” One of the benefits of this training style is that you are able to do strength training exercises while also achieving cardiovascular endurance. Of course, you could always train to box competitely but you’ll still need the cardio training. “You can run 25 miles, but you won’t have the endurance to last three minutes in the ring,” said Marshall Kauffman, owner of KING’s Gym in Reading, who has been training and managing amateur and professional fighters since 1995. “It’s a completely different type of endurance. Michael Phelps could not last in the ring for three minutes.”
B y
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A d a m
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ack Handey put it best on Deep Thoughts, a 90's sketch from Saturday Night Live, when he admitted, “to me, boxing is like a ballet, except there's no music, no choreography, and the dancers hit each other.”
In its’ simplest form, boxing is a martial art where two people use strength, reflexes and endurance to punch each other with gloved hands. The enticing thing about boxing is the different training styles. You can train like a fighter or you can train to be a fighter. At first glance, there doesn’t seem to be much difference between the two, but it is in their subtle differences that they gain their diverse strengths. “If you want to train like a fighter, what you need is a gentleman’s boxing gym,” said Dr. Joseph Mariglio, respiratory specialist and three-and-halfyear boxer. “This is where you learn and train but not necessarily join to hurt anyone or to be hurt by anymore.” According to Pete Coldren, owner of PCMAX Fitness in Reading and certified USA boxing coach, he has a variety of clients who enjoy “training like a boxer,” and are not limited by age, level of fitness, or gender. “Everyone is able to go at their own pace while performing the routine, but at all times they are pushed to their maximum ability as well as to do their best,” said Coldren. People who are interested in this type of training are first taught proper form, punching technique and punching combinations, using a specific number system. Once they are familiar with the punching techniques and number system, they are then put through various training exercises that focus on that particular skill, whether it’s focus mitts, heavy bag, double end bag, upper cut bag, or speed bag. Hand-eye coordination is a huge factor in how well you will do in boxing. “Trainees will rarely ever get in the ring and spar, so defensive moves, other than keeping your hands up at all times, are rarely taught during the workouts,” said Coldren. These workouts are designed as if the trainees were in a 15-round fight. The working time is three minutes and the rest period is one minute, repeated 15 times. It is a total body workout incorporating strength, speed, agility, boxing skill and power.
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Boxing against a live opponent provides an expanded set of training skills and the pace quickens. It can be a real adrenaline rush. Whether training for cardio fitness or competition you’ll find there are many types of exercises that can be incorporated into the routine to build strength, agility and stamina. Once you’ve determined your individual workout goals, you should be sure the instructor is properly trained and certified to get the maximum benefit. “I vary the exercises with each workout to add variety,” said Coldren, “as there are several boxing-specific exercises that can be used to fit the skill level and desired goal of each person.” “Investigate the flavor, element and philosophy of the coach,” advises Mariglio, “and visit the training faciities to be sure they meet your needs.” “in the end, boxing is all about the individual,” said Kauffman. “It teaches you to rely on yourself. This isn’t like football, where you have an entire team to help you. It’s only you.”
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George Dillman
The tournament was moved to Reading in 1968, where it was held every year until 1996. Dillman is widely known for his method of pressure point selfdefense, an art that he developed over a period of 25 years by researching and studying with great masters around the world. In addition, he worked with neurologists to develop the system, which identifies 361 pressure points in a person’s body and teaches students to disable opponents by attacking those points.
A Berks County Legend By Susan Shelly, (based on an interview with George Dillman by Fitness Berks editor Caroline Hill).
G
eorge Dillman is much more than a Berks County legend – he is one of the world’s most highly regarded martial arts experts. Dillman’s long career has spanned six decades, during which time he has earned hundreds of awards, trained thousands of students and developed one of the most successful martial arts schools in the world. About to turn 70, Dillman, who still hikes four to six miles on most days with his wife, Suzanne, travels around the world to conduct seminars and workshops and owns and runs a training camp in Schuylkill County; talked recently with Caroline Hill, about his life and his extraordinary career in the martial arts. A 10th degree black belt in the discipline of Ryukyu Kempo karate and a master of pressure point fighting, Dillman got his start in the martial arts when he was just nine years old and began judo lessons. It quickly became apparent that he possessed a natural affinity for martial arts and self-defense, but after five years his teacher moved away and his lessons were discontinued. Dillman took up boxing in order to stay busy and in shape, and added running to his workout – a habit that he maintained throughout his career. He gained notoriety for his boxing skills during the 12 years he spent in military service, during which time he represented his barracks in tournaments. It was also during this time that he met Harry G. Smith, a martial arts instructor with whom Dillman began training. By the time his military service ended, Dillman had been ranked four times as a National Karate Champion, and was consistently named among the top 10 competitors in the nation. By 1972, Dillman had won more than 300 awards in all areas of karate and was enjoying a high level of notoriety. While Dillman was competing in martial arts, he also set up his own tournament, the Northeast Open Karate Championships.
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George Dillman with World Heavyweight Champion Muhammad Ali.
He first learned about pressure points from Hohan Soken, an Okinawan who was perhaps the most widely respected martial artist in the world. Soken was 83 when Dillman began training with him, and Dillman, who said he has always considered himself to be a student, was receptive to learning everything he could. Dillman also studied with masters Daniel K. Pail, Robert Trias and Seiyu Oyata. While Dillman is best known for his karate skills, he remains well known in boxing circles and claims to be the only person ever to have trained with both Muhammad Ali and Bruce Lee. His first love, however, remains martial arts, a form of exercise that he says incorporates mental and physical aspects of fitness.
In particular, Dillman stresses the use of proper breathing techniques, which he said make all the difference between being successful and unsuccessful in martial arts. Just as taking a breath at the wrong time can adversely affect a swimmer, it can mean the difference between winning and losing in martial arts. Another form of exercise that relies on controlled breathing is yoga, which Dillman said is a beneficial form of cross training for those in martial arts.
While Dillman has achieved many honors and distinctions during his long career, one of his proudest moments occurred in a very quiet setting. He had just finished teaching a seminar in China, Dillman recounted, when he was approached by Shi Di Jing, the highest priest and a man of very high regard. Jing asked Dillman if he would walk with him back to the temple and tell him about Dillman’s experiences with martial arts. When they arrived at the ancient Shalomin Temple, Dillman was invited inside, although that honor is normally reserved for high-ranking officials. Many years after the experience, Dillman still recalls looking out of a window of the temple and observing more than 10,000 Chinese citizens practicing the art of Kata and forms on the ground below. It was profound moment, Dillman said, and a treasured memory. Nearly 70, Dillman remains active. He owns and participates in the operations of 200 schools around the world, including China, Australia and many European countries. The Schuylkill County camp he owns, which was formerly Muhammad Ali’s training site, is for sale, but remains an active site for people who come from around the world to study and train. A member of both the Berks and Schuylkill counties Sports Halls of Fame, Dillman’s legacy and influence in martial arts continues, both locally and around the world. Many of people who are involved locally in martial arts were trained under Dillman, or someone who had been trained by Dillman. His presence in the field remains strong, and those who have been fortunate enough to benefit from his training and techniques remain grateful.
George Dillman’s Notable Achievements & Highlights • Trained security guards for the Joint Chiefs of Staff.
Geor remai ge still ns and in active with m volved artial arts
• Was offered a government position in Australia to teach martial arts to military personnel. • Is noted in "Ripley’s Believe it or Not" for fighting a bear. • Appeared during the 1980s on the television show “Real People,” during which he broke 1,200 pounds of ice during filming on a stage in Reading High School. • Served in Washington, D.C. with the Military Police during the 1960s; was a guard for Martin Luther King, Jr. during his second “I Have a Dream” speech. • Worked with and trained: Muhammad Ali, Bruce Lee, Daniel K. Pay, Chuck Norris and Billy Blanks. • Taught martial arts at Kutztown University and Albright College. Fitness Berks
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Doctors Corner:
Benefits of Exercise to Cardiovascular Health Exercise can be broken into four basic categories, although most exercise programs involve a combination of each category. Aerobic Exercise - walking, jogging,
biking and swimming. Strength or Resistance Training -
weight lifting, weight-bearing exercises. Flexibility - Yoga, stretching. Balance - Core exercises, Pilates. The overall benefits of exercise to one’s health are best categorized by the “Magnificent 7." MORTALITY (death): Although there are no well-done studies, there are many observational studies that suggest regular exercise can decrease our overall risk of death of all causes in men and women, young and old alike. Some studies suggest a 50% decrease in death, in all age groups, if they commit to a daily exercise routine.
CARDIOVASCULAR (heart): Regular exercise reduces
W
e are all well aware that physical inactivity and obesity have become a major health problem in the United States. The Obesity epidemic has affected not only the adult population, but also teens and children alike. The obesity rate of the United States has increased significantly. Approximately one in three (33%) of our teens and children are overweight or obese, with even higher rates in African Americans and Hispanics. The same is true for adults, with 5070% of the adult population classified as obese. Unfortunately, Pennsylvania is expected to spend $7 billion in obesity-related health care. So, we must combat these trends by starting and maintaining an exercise program to promote long-term success and ultimately decrease our overall risk of disease.
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Heart Attack risk, abnormal heart rhythms, sudden death and stroke. These benefits are achieved by lowering systemic blood pressure and lowering total cholesterol by lowering LDL (bad) cholesterol and raising HDL (good) cholesterol. Regular exercise also seems to lead to positive effects on smoking cessation, making healthy food choices and seeking routine medical care for prevention.
DIABETES: Regular Aerobic Exercise controls blood glucose and may ultimately prevent Type II Diabetes by reducing high blood sugar levels, increasing Insulin sensitivity and therefore; decreasing the long-term complications associated with Diabetes, such as heart disease, blindness and kidney disease. OBESITY: Compared to dieting alone, by combining diet and exercise to achieve weight loss, there is a much higher possibility of sustained or prolonged weight loss. These benefits will compound over a lifetime, decreasing many of the complications associated with obesity, delaying the onset of arthritis, joint problems and respiratory problems such as obstructive sleep apnea.
BONE STRENGTH: Daily exercise especially weightbearing or strength training, is associated with increased bone mineral density in both men and women, decreasing the risk of Osteoporosis.
CANCER: There has also been data suggested that daily exercise might prevent against numerous forms of cancer, such as breast, colon and prostate cancer to name a few.
NEURO/PYSCHOLOGICAL: Regular exercise may help in releasing endorphins thus, reducing stress, anxiety, depression and has demonstrated benefits in sexual health, decreasing the incidence of erectile dysfunction (ED) and increasing libido. It may stimulate brain cell development improving memory and possibly delaying or reducing Dementia. Regular physical activity, both aerobic and strength training, can boost overall endurance, increase aerobic capacity (lung volumes), increase muscle mass and strength, all of which decline with age, estimated at 1% per year after age 50. You must also realize that physical activity in older people can have a positive effect on conditioning, strength, flexibility and mobility, thereby reducing the likelihood of falls, fall related injury and easing the activities of daily living.
"Become a winner in life." Marshall Kauffman’s KING's GYM gets youngsters off the streets and involved in more positive activities. He has spent over 17 years training professional and amateur boxers; helping them gain confidence and pride in themselves. His passion is teaching troubled young men & women to be winners in life and see them impact the lives of those around them.
Open from 4 to 7pm for youth ages 8 & up
kingsboxing.com 610.375.4915 440 Elm Street Reading, PA
As we discuss the types and duration of exercise, the general recommended goal is at least 150 minutes of moderately intense aerobic activities or 75 minutes of more vigorous training on a weekly basis to maintain good CV health. For those who require weight loss, the amount of exercise may need to be up to 300 minutes per week. When considering physical activity, patients should choose their activities or sport that they enjoy to maximize the likelihood of continuing success. It’s very important when starting an exercise program to consult your physician, who may recommend testing before proceeding depending on your overall cardiovascular risk (diabetics, smokers, known heart disease). Once you start a program, pay special attention to new symptoms such as excessive shortness of breath and chest pain when exercising. These symptoms may be a warning sign, and require further evaluation or testing. Finally, remember...start slowly, consult your physician, consider the help of an exercise specialist to choose an exercise routine you enjoy, and most importantly, do not bite off more than you can chew.
Gary M. Lattin, MD Charles R. Minehart, MD Meir Mazuz, MD Guy N. Piegari, Jr., MD Frank Politzer, MD Louis Borgatta, MD Mayank R. Modi, MD Andrew R. Waxler, MD
Hani H. Salha, MD Rajendra H. Solanki, DO Robert E. Shapiro, MD Ronald J. Polinsky, Jr., MD Michael B. Russo, MD Christopher B. Rogers, DO Saum A. S. Noori, MD
BERKS CARDIOLOGISTS, LTD. www.berkscardiologists.com
Louis Borgatta, MD. FACC,FACP
Berks Cardiologists / 2605 Keiser blvd / Wyomissing Pa 19610 610 685 8500 / www.berkscardiologists.com
2605 Keiser Blvd. / Wyomissing, PA
(just off State Hill Rd. and Broadcasting Rd.)
Call for an appointment:
610.685.8500
Fitness Berks
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he sport of Rock Climbing has become very popular and offers a lot of people not just a sport but a passion. For some climbers there is little that compares with being outside with nature and looking up at this piece of rock that has a 150 million year head start and you have till sunset to figure it out. One of the unique things about this sport is it can support all levels of skill and commitment. You can be a once in a while, weekend warrior, or liveto-climb climber. You do not have to be the best climber in town to have a great experience. You are doing something that requires not only physical but mental attributes with great friends in some great locations. The abundance of indoor climbing gyms has also added to the popularity of the sport. Indoor climbing gyms allow you to experience, learn, and train for the sport in a controlled environment. Indoor climbing gyms offer a convenient place for climbers to climb in all weather and for those that do not have close access to an outside climbing area. Indoor climbing gyms also quickly became the “base camp” for some of the climbing community to meet, plan and share. We are not exactly on the edge with this sport but we can measure the edge in fractions of an inch. We need to remember the first and most important thing in this sport is safety. I have been troubled lately, seeing people at the cliffs and gyms take a very nonchalant attitude with safety. You have to remember there are times that you are literally holding someone’s life in your hands. Most accidents happen in climbing not because something went wrong, but because something went wrong and the participants did not have the knowledge or skills to handle the initial problem. Lack of knowledge or skills could turn a great day of climbing and into a really bad day. It’s not a sport where you can learn from only a book. Most of us learned through mentoring, either from an experienced climber that learned the same way, or from guides/classes. A great climber, Alex Lowe, once said, “the best climber in the world is the one having the most fun.” Be safe and have fun.”
Co Owner with my wife Joanie – Reading Rocks Indoor Climbing Gym American Mountain Guides Association – Certified Single Pitch Instructor American Mountain Guides Association – Certified Climbing Wall Instructor
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1) Have fun. 2) Use your legs (walk up the wall, don’t pull up the wall). 3) Use your toes for contact with the rock (all your balance and control is in your toes). 4) Keep your arms straight as much as possible (hang on your bones, not your muscles). 5) Keep your body weight centered over the foot/ leg that you are moving off of whenever possible. 6) Transfer your weight form hold to hold fluidly (don’t jump on holds). 7) Turn your hip to the wall on negative/overhang walls (the torque you can achieve from your foot through your hip can take weight off your arms). 8) Plan ahead (try to look a couple of moves ahead). 9) Control your breathing (remember to breath). 10) See number 1)
The Gear Girls go to: East Ridge Outfitters By Christin Kelley
Outdoor climbing When you’re ready to take your game outdoors you’ll need more than just a harness and shoes. Amberly suggests adding a helmet, ropes, quickdraws and an assortment of carbiners for your outdoor climbing adventure.
About: Rock Climbing
Planning to rock out this fall? Then visit East Ridge Outfitters (ERO) to get geared up for a spectacular season of climbing. They have the knowledge and top-notch gear for any climber – beginner or seasoned. Store Manager, Amberly Gable, got us geared up by teaching us the essentials of rock climbing.
What you need: Indoor Climbing
The Basics: We briefly touched on the three basic types of climbing styles with Amberly at our visit to ERO: Bouldering - involves no ropes or harness but a crash pad is essential. Sport climbing - requires carabiners and ropes and other safety equipment. Trad - short for traditional; for the most experienced of climbers. Trad consists of climbing natural rock faces using cams. Get on track quickly with the two items every climbers needs to get in the game: a harness and shoes. “Climbing shoes have a sticky rubber bottom and all leather upper which allows the shoe to stretch and comform to your foot,” explains Amberly, “They are snug fitting but as they are broken in there is more comfort.” ERO offers a climbing starter package by Black Diamond which is perfect to get you going. The men's climbing kit is called Momentum and the ladies' package is called Primrose, and both packages include a harness, chalk bag and chalk, a belay devise and carabiner. Harnesses can be purchased separately. Chalk bags are also an important addition to the harness and are hung at waist and used to keep hands dry. ERO also carries boulder brushes, which are used for cleaning off holds while climbing.
The Extras: ERO boasts a large line of climbing clothing specific but much of their gear also crosses over into hiking and all around outdoor activities. Some key climbing gear includes moisture wicking tops, and bottoms in three lengths (full pant, capri or short) which have no pockets in the harness areas but zip pockets in other areas for safe, secure storage. The pants fabric is dirt, moisture and abrasion resistant, which is perfect for when you climb outdoors. And, of course, they stretch so you can make your moves without any hesitiation. Amber made a key point about the abrasion resistance. If you brush against rocks and stuff the fabric won't tear.
XOXO, The Gear Girls East Ridge Outfitters 8477 Allentown Pike, Suite 3 / Blandon, PA 610.916.0777 / eastridgeoufitters.com. Fitness Berks
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Women’s Health Initiative Stresses Issues Related to Heart Health By Susan Shelly
C
ardiac health is an important component of the Reading Hospital and Medical Center’s women’s health initiative, and the hospital offers a variety of opportunities for women to achieve and maintain optimum heart health. It also offers support groups and other services for women who are experiencing heartrelated problems or issues.
Get it Going for Girls on the Run...
W
elcome to Girls on the Run, Berks County’s newest soonto-be nationally sanctioned, fitness-centered character development program for young girls in grades 3 through 8. The twelve-week after school program inspires girls to be joyful, healthy and confident using a fun, experience-based curriculum which creatively integrates running. Girls on the Run teaches girls to believe in themselves utilizing exercise, peer development, mentoring and fellowship. Major goals of the program are to encourage positive emotional, social, mental, spiritual and physical development, and include development of skills to build positive self-esteem at an early age. Individual and team activities are geared to help girls learn how to avoid at-risk activities, cope with peer pressure, recognize the importance of a fit and active lifestyle, and understand the importance of community service. During each bi-weekly session the girls are encouraged to walk, run and exercise while listening to guest speakers and mentors, while engaging in team building activities. The program culminates in a 5K run, where girls can walk, skip, hop, jump or run to complete the activity. Two different curriculums are offered for the various age groups and include appropriate topics for girls in grades 3 through 5, and grades 6 through 8, respectively. The Girls on the Run program is designed to have girls think outside the box when building skills that will aid them in later life. The program is delivered by trained and certified coaches and assistant coaches with the help of volunteers. Each girl is encouraged to find an adult or older sibling to be their running buddy to provide mentoring and support. Coaches and volunteers just need a strong desire to help young girls be all they can be, and are not required to be runners or fitness experts. Two Berks County schools are currently ready to support programs in their districts. Locally, Girls on the Run has sanctioned councils and programs operating in Lancaster, Lehigh and Montgomery counties, with more than 200 active Councils throughout the country. Girls on the Run is a fee-based program but every effort will be made to help participants join a program. If you wish to volunteer, become a mentor, sponsor a child or program or want more information, contact Kim Rivera, the local advocate at GOTRberks@gmail.com, visit the local Facebook page at facebook. com/gotrberks, or view the national website at GirlsOnTheRun.com. 18
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“Cardiac health is one aspect of our women’s health initiative,” said Cheryl Druckenmiller of the hospital’s marketing department. “We focus on women’s overall wellness, and cardio is a part of that.” A decade or so ago, heart issues were primarily associated with men. Heart disease, however, is the leading cause of death among women, according to the U.S. Department of Health and Human Services, which reports that one out of four women in the United States dies of heart-related issues. Dr. Kristen Sandel, associate director of Reading Hospital’s emergency department, said women sometimes neglect their own health because they are busy caring for others. “A lot of women don’t pay attention to their health to the extent that they should because they’re taking care of older parents, or children or a spouse,” Sandel said. “Our programs are meant to make women more aware of the health issues that affect them.” Reading Hospital has taken a variety of actions to increase awareness regarding women’s heart health and to combat heart disease among women. A women’s heart health event held every February – American Heart Month – has proven to be extremely popular, drawing nearly 500 attendees earlier this year. The event is intended to educate women and increase awareness of issues that affect cardiac health. In addition, Reading Hospital offers nutrition classes to help women achieve and maintain healthy weight; support groups for men and women who suffer from congestive heart failure, have had heart attacks or are experiencing other cardiac-related problems; exercise classes, including yoga and tai-chi; free screenings; and other services. Patients who have experienced a heart attack can take advantage of the hospital’s comprehensive cardiac rehabilitation program, and Reading Hospital cardiologists are highly regarded. In fact, hospital staff has received a Cardiac Surgery Excellence award for four consecutive years. Later this year or early next year, Reading Hospital will kick off “Spirit of Women,” a new program designed to help women more fully take control of their overall health – including heart health. Druckenmiller said the new program is aimed at engaging women to become more involved in their health and health care through education, screenings, wellness programs and other efforts. “We’re excited about the possibilities of this new program,” she said. “We believe it will be very empowering to women.” More information about the hospital’s women’s health initiative is available on its website at www.readinghospital.org.
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Tips for a healthy heart. Women’s Heart Health Program of St. Joseph Medical Center
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Wake Up Feeling Rested!
Take Time to Unwind!
Slow Down the Daily Beat!
According to the Centers for Disease Control, more than 30% of working women sleep less than 6 hours a night! Not only will you feel tired during the day, but lack of sleep can affect your mood and is linked to obesity, diabetes and increased risk of heart disease. Aim for an extra 30 minutes of sleep each night – try unplugging from TV or Facebook – and wake up the next morning with a fresh start! Remember, quality of sleep is more important than quantity, but 7 to 8 hours of sleep a night is a good goal.
As women, our days are full (balancing family, careers and schedules, just to name a few!), leaving time for ourselves as low priority. But recent studies show that using daily relaxation techniques is an important part of maintaining regular health! Try 10 minutes of relaxation each day and reap the benefits – reduced stress, fewer bouts of insomnia and decreased risk for cancer and heart disease. It also improves your ability to cope with daily stressors – and tackle whatever life throws your way!
The heart is the hardest working muscle in your body. But, during rest, the adult heart should beat no more than 100 times per minute (normal adult heart rate is between 40 and 100 beats per minute). For the next three days, try taking your baseline heart rate when you first wake up – feeling your pulse in either your wrist or neck and counting for one full minute. If it is more than 100 beats per minute, be sure to talk to your doctor and find out what is right for you. Between 40 to 80 beats per minute? You’re on the right path to good heart health!
Make Time for Recess!
Pass the Veggies & Hold the Beef!
Everyone fondly remembers recess breaks as a kid – so why should that change as an adult? With over 85% of Americans being physically active for less than eight minutes out of the day, sitting is becoming hazardous to our health! Regular activity is good for the heart – lowering blood pressure, moderating weight and stress levels and making your sleep more sound. The recess bell has rung, so get up, move around and be active!
America’s love for red and processed meats has been linked to a whole host of health problems, including heart disease, diabetes, cancer and even a shortened life span! By limiting (or even eliminating) red and processed meats from your diet, you reduce harmful saturated cholesterols and cell-damaging substances from your body. Replace red and processed meats with chicken, fish or even extra veggies for a power-packed meal that is good for your heart!
Women’s Health Ambassador Team (WHAT) WHAT is a group of women who want to make a difference in their lives and the lives of other women. By reaching out to women in fun and creative ways, this group shares what they know about heart disease and other gender-specific health issues.
For more information about Women’s Heart Health, scan the QR code; visit our website www.thefutureofhealthcare.org/hearthealth; or call 610-378-2477.
WHAT: Women’s Health Ambassador Team
A
ddressing the healthcare needs of our community is very important to St. Joseph Medical Center. We know that women have specific health issues and needs, and we are reaching out to our sisters, mothers, daughters, aunts, and friends by educating them about prevention and care of gender-specific diseases and health issues. St. Joe’s created WHAT, the Women’s Health Ambassador Team, which is a group of women who want to make a difference in their lives and the lives of other women. Sharing what we know about heart disease and other gender-specific health related issues with other women in fun and creative ways is our goal.
We hope you can join us for our next WHAT event – whether it is as an Ambassador and/or by attending our fall event. To learn more about WHAT, contact Camille Stock at 610-378-2377 or camillestock@catholichealth.net.
You can get involved with WHAT by becoming an Ambassador or by attending one of our “edutainment” events (where we both entertain and educate you). Ambassadors meet a few times each year to talk about programs and events, and how to attain our goal of reaching out to other women. If being an Ambassador does not work in your schedule, but you are still interested in learning how you can make a positive impact on your own health, then please consider attending our “edutainment” events. Most recently WHAT attendees learned “top 7 foods to eat for a happy, healthy heart” from Suzie Carpenter, Certified Nutritionist and Health Coach, who prepared several heart-healthy salads for us to enjoy. Upcoming events in the works include discussions about exercise, heredity and disease, stress reduction and goal setting. Fitness Berks
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2 USCF elite race license. In 2011, Diane ranked 10th in the nation for females 50 to 54 and in 2012, placed 10th in the World Championship Race held in Louisville Kentucky for her age group. Diane has a strong passion for her sport and describes it as painfully fun...smiling the whole time! Diane recommends coming out to watch a race. Races generally are run August to January. Some local races include the Town Hall Cross, October 6, in Bethlehem, PA and the Kutztown Cross, November 17 and 18, in Kutztown, PA. Diane say the courses are very viewer friendly and spectators can oversee the entire course. It’s also a very family-oriented sport. Entry fees start at about $30.00. There are many competition levels, including women, men, beginner and elite divisions with age categories. A cyclocross rider is allowed to change bicycles and receive mechanical assistance during a race. While the rider is on the course gumming up one bicycle with mud, his or her pit crew can work quickly to clean, repair and oil the spares. Cyclocross bicycles are a different geometry than other bikes. They are lightweight, with narrow tires and drop handlebars. However, they also share characteristics with mountain bicycles in that they utilize knobby tread tires for traction, and cantilever style brakes for clearance due to muddy conditions. They need to be lightweight because competitors carry their bicycle over barriers or slopes too steep to climb from the saddle.
HELL ON WHEELS By Mike Yoder
Cyclocross is one of the fastest growing sports although many
people don’t even know it exists. It’s a form of bicycle racing where the only skills requirement is that participants know how to ride a bike and run. While there are special bikes for cyclocross racing, participants can begin with a regular mountain bike. Cyclocross originated in Europe in the early 1900s and become popular in the US in the 1970s, and in 1975 the first race was held in New England. Races almost universally consist of many laps over a short course ending when a time limit is reached (usually around 45 minutes) rather than after a specific number of laps or certain distance. The course usually starts on a blacktop or a hard surface for about 100 yards. The course is lined with tape to the approximate width of a car and the riders must stay in the designated areas. The rest of the terrain consists of grass, small amounts of single track, compact dirt, stone & gravel and possibly sand. In each loop riders must pass over two obstacles stationed approximately sixteen inches off the ground. These obstacles require riders to dismount quickly and carry their bike while navigating the obstacle before remounting. They can include banks too steep to ride, steps, sand pits and barriers. These obstacles may be placed anywhere on the course that the race director desires with the exception of the start and finish areas.
Most local bike shops can help you get started in Cyclocross. Skyline Bikes on Perkiomen Avenue is a good resource for learning more, or visit: http://www.midatlanticcross.com / http://pacx.pacycling.org.
FINANCIAL FITNESS PAUL H. HERBEIN Attorney at Law
• Real Estate Consulting • Estates & Estate Planning • Foreclosure & Mortgage Modifications • Bankruptcy Chapter 7-11-13 • Criminal Defense-DUI
Compared with other forms of cycle racing, tactics are fairly straightforward, and the emphasis is on the rider’s aerobic endurance and bike-handling skills. It is not technical like mountain bike racing. Races usually include 30 to 120 people.
HERBEINLAW.COM / 610.921.4545
Diane Grim, manager and director of culinary services for Loki Lair Café in Valhalla, has been racing cyclocross since 2007 and holds a Category
HOURS BY APPOINTMENT
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Fitness Berks
2601 Centre Ave., Reading, PA
The Myth of Fat Burning T By Sarah Small
he fitness industry is rife with misleading information regarding the benefits of cardiovascular exercise for weight loss and many “sure thing” cardio programs have come and gone. Left in the wake of these questionable programs are frustrated, overweight folks that never did see the promised fat loss and energy gains, despite working as hard as they could. It is generally assumed that body fat reduction can only result from extended periods of time on a piece of cardio equipment or in a group exercise class. This is based on a theory known as the “fat burning zone,” which advocates exercising for longer periods of time but at a low intensity. Although fat may be utilized as fuel in this zone, a low number of calories will be burned and metabolism will not be increasing, which is the key to burning fat. Long term body fat reduction takes place when there is more energy being burned than consumed. The biggest benefit from a cardio workout should be the body’s ability to burn calories after the cardio workout and throughout the day. This is known as EPOC (excess post-exercise oxygen consumption). EPOC is simply the state in which the body’s metabolism is elevated after exercise. This means that the body is burning more calories after exercise than before the exercise was initiated.
The Reading Hospital
ROAD RUN 1–Mile Fun Run/Fitness Walk - 9 a.m. 10K and 5K Run/Walk - 9:30 a.m.
Sunday, October 14, 2012
High intensity exercise is certainly not for everyone. We need to learn how and when can we add that appropriate intensity. First, understand aerobic exercise in the fat burning zone is ideal for those who are new to exercise or are recovering from a cardiovascular disease. Low intensity training should be the foundation work for beginners as well as advanced exercisers to use for recovery periods. To aid in burning more calories, some higher intensity training must be introduced to your cardio program. Another misconception of cardio is training within specific heart rate zones. The formulas used to create these zones – such as the most basic formula, 220 minus age – are largely inaccurate because research has shown they are unable to correctly estimate the energy system being used (an energy system is basically determined by whether you are training in an aerobic or anaerobic state). Cardio exercise, interval training, resistance training or any type of exercise program is inherently specific to that individual and cannot be a cookie cutting process. Like weight training, cardio falls under the principle of specificity. Seek first to understand progression, what is an appropriate amount of overload for you, and track your progress. Tracking your progress by monitoring your heart rate, repetitions and heart rate recovery is very important and many programs overlook the importance of this. Keeping up-to-date records will enable you to make your necessary adjustments as you progress and help you avoid overtraining, potential injury and discouraging plateaus, ultimately seeing the success in your program. When in doubt, as with any exercise program, seek the advice of your physician as well as an exercise professional.
For more information, visit www.readinghospital.org/roadrun or call 610-988-HELP. Tower Sponsor:
Sarah Small is the owner of Alliance Fitness Center. She has over 31 years in the fitness industry and is a national fitness conference educator and presenter; as well as a 26-year certified personal trainer and licensed Pilates instructor. Fitness Berks
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“The other side of the coin...” A Macrobiotic point of view By Sheryl Manzella
What side of the coin are you on?”
If you were to toss a coin up in the air, would your coin come down on the positive side or the negative side? The healthy side or the side with illness, ailments or injuries? The side with complaints and disappointments or the side filled with laughter and joy? Would the coin reflect light or throw back darkness? Would it give you excuses to give up or the desire to make changes? And when you picked it up would it feel cool to the touch and comfort you, or agitate you with its heat and heaviness? Would it leave you looking for a place to lie down or motivate you to go out for a run? Would you be craving something salty or desperately in need of something sweet?
Or perhaps it would make a difference in what you had to eat that day or even the day before.
And would all of that depend on which day it was, the time of day, the time of year or the climate outside? Or maybe it would depend on whether you were male or female, young or old, tall and lean or stocky and short.
Macrobiotics literally translates as “Big Life”...but in practice it is a healthy, holistic way of living using the principals of Yin and Yang to create a balanced lifestyle.
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Fitness Berks
And how does any of this make a difference in the way you answer the question...“what side of the coin are you on?” Are you on the white side or the tight side? Or better yet, the Yin side or the Yang side? Are you starting to see the whole picture? If you say “yes” than let’s get right to the meaning of Macrobiotics. If you say no, why not hang in there with me anyway, keep an open mind and read the rest of the article.
Wikipedia, the free encyclopedia, describes Holism as a Greek word meaning all, whole, entire, total, is the idea that natural systems (physical, biological, chemical, social, economic, mental, linguistic, etc.) and their properties, should be viewed as wholes, not as collections of parts. This often includes the view that systems somehow function as wholes and that their functioning cannot be fully understood solely in terms of their component parts. So, perhaps a simple explanation of Macrobiotics might be that Macrobiotics equals Holism. But I am guessing that if you have ever heard about, experienced or practiced Macrobiotics, then that simple definition may not fit your personal reaction to the Macrobiotic way of living. In principle, you'll need to agree there is an order to the Universe.
And now that we have viewed the seven principals of the order of the universe through the eyes of some physical activity...you’re probably saying to yourself, “what does any of this have to do with a grain based diet that includes beans and bean products, vegetables, sea vegetables etc. and excludes animal food and dairy products?” If so, then I hope that I have stirred up your appetite to study the principals of Yin and Yang in relationship to the Macrobiotic way of eating. May all beings everywhere be happy, healthy and free and together may we create one peaceful world. Sheryl Manzella can be found working at Down Dog Yoga & Alliance Fitness. sgtsparkle@msn.com. She is a Certified 200 RYT Yoga Alliance & Yoga Fit, Certified ACE Personal Trainer, Ordained Minister, and a Macrobiotic Chef/cooking instructor.
The Order of the Universe... What has a beginning has an end. Everything changes. What has a front has a back. The bigger the front, the bigger the back. All antagonisms are complementary. There is nothing identical. Everything is a differentiation of one Infinity.
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Everything has a beginning and an end, like Yin and Yang. The two opposing dualistic forces found everywhere create order in the universe, such as the Sun and the Moon. And since this is a fitness magazine, a perfect place to find the sun and the moon would be in the physical branch of Yoga...Hatha...which can be broken down into two Sanskrit terms, “ha” meaning sun, and “tha” meaning moon. Another example of yin and yang in a Yoga practice would be in the cue...to find the earth beneath your feet as you lift the crown of your head up toward heaven. And then of course you would be inhaling to expand and to lengthen in a pose and exhaling to deepen a pose. If you were doing Sun Salutations your practice would be more active and if you were in a Yin Yoga class your poses would be passive. But since everything changes, you’d soon find yourself supine or face up in a Pilates class working your abdominal muscles before turning over in a prone position to strengthen your lumbar. Then, because you feel so good, you might want to go for a long run. But, because there is nothing identical in life, today’s run on this cool damp day feels much harder than yesterday’s run when the weather was hot and humid. So now you are experiencing the phenomenon of the bigger the front, the bigger the back. Your hamstrings which are antagonistic yet complimentary to your quadriceps are so tight that now your back hurts and instead of being energized by a lot of exercise in a short time, you are exhausted, thirsty for a beer and thinking “why in the world of infinite possibilities did I overwork my body when I could have been developing my mind or better yet sitting in a quiet place finding peace of mind?” The good news is, that the human body is a finely tuned vehicle with incredible restorative capabilities. And when all systems and parts are harmoniously working together to create balance, health is manifested. So with a little Macrobiotics study and a lot of practice you will know exactly what to cook and how to eat and drink in order to recover quickly so that you can get on your bike tomorrow and once again find yourself riding with the wind, communing with nature and enjoying a slice of happiness. Fitness Berks
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Good2Eat:
Suzie Carpenter’s Menu Items Lentil Salad with Spinach, Beets & Carrots • • • • • • • • • • •
1 cup green (preferably french de puy) lentils 2 cups water 3 carrots 1 large whole uncooked beet 1 lemon 3 cups spinach leaves 1 teaspoon Dijon mustard 1 tablespoon red wine vinegar or lemon juice 3 tablespoons olive oil sea salt fresh ground pepper
Satisfying Steel Cut Oats
Sort through lentils and remove any stones or grains that are not the shape of the lentils. Rinse lentils well in a fine sieve under cold water. In a medium stockpot, bring water to a boil and add lentils. Reduce heat to medium low and cook for 30 minutes or until al dente.
• 1 cup plain steel cut oats
Once done, rinse under cold water and drain well. Pour into a large serving bowl.
• 3 cups of water Bring water to a boil in a saucepan over high heat. Once boiling, stir in the oats. Reduce heat and simmer over medium low heat for about 25 minutes, stirring frequently. Makes 4 servings Will keep in the refrigerator for up to a week. Reheat in microwave or on the stove with a little added water. With each individual serving, add 2 teaspoons coconut oil, 1 tablespoon chopped walnuts and 1 tablespoon ground flax seeds
Meanwhile, peel and dice carrots and beets. In a large stockpot with a lid, add about 1 cup of water (until about ½ inch high in the pot). Place a steamer basket in the pan and bring water to a boil. Add carrots and cook for 3-5 minutes or until tender. Remove and set aside to cool. Do the same with the beets. Making sure there is still water in the pan (add more if needed), add the spinach and steam until wilted. Let cool. In a small bowl, combine mustard and juice of lemon. Slowly whisk in the oil until creamy. Add salt and pepper to taste. Place veggies in the bowl with the lentils. Pour dressing over top and stir gently to combine. Add additional salt as needed. Serve over a bed of fresh spinach or other greens. Serves 4
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Fitness Berks
“Just IntervAadd ls”
Wild Salmon Salad with Green Beans and Gremolata • 1 pound wild salmon fillet • 1 celery stalk, sliced • 1 carrot, peeled and sliced • 1/2 small yellow onion, sliced • 1/2 cup water, wine or fish stock • 1 bay leaf • 1/2 pound of fresh green beans, ends trimmed • 1/2 red onion thinly sliced into crescents 6 oil packed sundried tomatoes, drained and cut into small strips
Gremolata:
• 1 garlic clove minced • 4 tablespoons minced fresh parsley
WANT RESULTS? Learn how to increase your caloric expenditure while increasing your metabolism! "Just Add Intervals" Program Package includes: • EPULSE 2 heart rate monitor (first armband monitor - no chest strap)
• One cardio assessment • 5 training sessions • 2 complete cardio programs
• grated rind of 1 organic lemon
Dressing: • • • •
2 tablespoons olive oil 3 tablespoons fresh squeezed lemon juice 1 teaspoon balsamic vinegar 1 teaspoon maple syrup or agave
610.376.2322
1 Meridian Boulevard / Reading, PA
• pinch sea salt and fresh ground pepper Place celery, carrot, yellow onion, water and bay leaf in a large sauce pan (large enough to hold salmon). Bring to a boil, reduce heat and then lay salmon ontop of the veggies (skin side down). Simmer for 5-8 minutes, covered. Test for doneness by cutting gently and salmon should flake easily but not seem too dry in the center. Let cool. Remove skin and cut salmon into chunks. Set aside Bring a large pot of water to a boil and blanch green beans for 3-5 minutes. Drain and rinse with cold water to stop the cooking. Combine garlic, parsley and lemon rind together - chop together to meld the flavors together. Set aside. Place green beans, red onion, and sundried tomatoes in a large bowl or serving platter. Add salmon. Make dressing by whisking oil, lemon juice, vinegar and maple syrup together in a small bowl. Pour dressing over salmon and veggies. Sprinkle gremolata over top. Yum:)
www.ShriYogaPa.com
610.898.0505
Ready to evolve your fitness approach? Watch your body transform, your mind become your ally and your most empowered self emerge. Yoga Pilates Workshops Health Coaching/Nutrition Teacher Training Massage Reiki
About Suzie: Suzie is a Certified Holistic Health Coach, loving mother and wife. Like many others, Suzie suffered from horrible acid reflux, allergies, sinusitis, eczema, chronic neck and shoulder pain for many years. Working with her doctor, she realized the amazing healing power of natural digestion, and is symptom free because of nourishing food and lifestyle choices. She also has successfully implemented many dietary changes with her daughter who has Autism Spectrum Disorder. Suzie gives workshops, teaches cooking classes and offers health coaching to individuals and families. She received her training at Integrative Nutrition, in New York City, and is certified by the American Association of Drugless Practitioners.
Fitness Berks
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Preparing Your Own Whether Cycling or Tax 1040 Tax Returns? Planning, I Always Give 100%
Preseason Ski Prep By Paul Prutzman
W
hile hardcore snowsports enthusiasts may dream about skiing and snowboarding all year long, even they may get off to a slow start when the season actually gets underway. Many folks don’t give a thought to their gear, body or destinations until the first flakes hit the ground. Fortunately there are some simple steps that can be taken now that will add to the enjoyment when you finally head to the slopes.
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The longest lead time item is to get you body in condition for the demands of riding on the snow. Why waste a lift ticket or vacation days if you are going to poop out by noon. There are plenty of fitness centers that will help you tailor an exercise program for skiing and boarding. Not surprisingly special emphasis should be place on the lower body, core strength and balance. Berks County’s own Flying Dutchman Ski Club (FDSC. org) has cut a deal with Down Under Sports & Fitness to provide members-only classes focused on preparing for snowsports. There is nothing like peer pressure and encouragement to help you stick to an workout program. For the truly self-disciplined most snowsports magazines feature getting in shape articles in the preseason editions. Your equipment is another key element to examine. You’ll want to look at both safety and performance. It is strongly recommended to have your boot/binding system tested by a certified technician at least every season. Think about it; they’re made of plastic and metal and exposed to all kinds of weather, dirt and ice melt chemicals and then subjected to strong forces and impacts. It is even possible that the release settings have changes and could let you out too soon or lock
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you in permanently. Aren’t your legs worth a little TLC? On the performance side you may want to take advantage of the opportunity to upgrade to better gear at the many preseason sales. Look for retailers to drop prices as they clean out last year’s leftovers and watch for swap sales at retailers, clubs and ski areas. Careful shopping can turn up a real deal but look for a knowledgeable salesperson who can steer you clear of the losers. Finally, you will want to think about where you will be riding this season. Many areas offer reduced prices on season passes for early buyers. Cruise the websites to check for deals, but don’t delay they want you to commit early and usually have firm deadlines. Heading out to a resort? Reserving your travel and lodging packages early can again bring savings. Surfing the websites of destinations will turn up some great deals. Another path is travelling as part of a group. The Eastern PA Ski Council (easternpaskicouncil.org) is composed of over 20 clubs that offer members packaged trips at great values. Being part of a club trip can offer an easy, enjoyable and cost effective way to travel, but the trips can fill up fast. The ski season isn’t all that long for us “banana belt” Berks Countians, but you can make the most of it with a little up-front preparation.
26 Fitness Berks

Reflective apparel
By Jill Gallen
more reflectivity one wears in their garments lends to greater roadway safety. Exercise helps release stress, helps you keep fit and helps with living a healthy life. Riding, biking and walking the roadways in a safer environment could only lead to less stress. Be proactive in all parts of your fitness routine and use the best safety gear for every pursuit. Jill Gallen is the owner of RuseeN Reflective Apparel.
I
’ve been driving for nine years now and I wish I could say I’ve only heard of nine people ever getting hit while exercising on the roads. Every hour someone gets hit on the road while exercising. That number wouldn’t be nearly as high if more people wore reflectivity or highly visible clothing. There are two things that really grab a driver’s attention while on the road. The first is highly visible colors (fluorescent, not white). The second is reflectivity. Being bright could keep you alive. Night, low light conditions, sunrise and dusk create visibility problems for nearly every driver. Most drivers will not see runners, cyclists and walkers until they’re right on top of them. Wearing proper reflectivity, and I’m not talking a little piece on your shoe or the company’s tiny logo, provides nearly 1000 feet of advance visibility. That’s the length of three football fields. Drivers tend to slow down and look closely when they are trying to figure out what’s moving ahead of them. There are many different qualities of reflectivity available. All reflectivity is based on luminants or candle power, which is how bright the reflectivity really is. A good retro reflective product should not be less than 330 lumenants/candles. Obviously, the
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Fitness Berks
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Local Athlete Profile By Jennifer Seale
Shannon Keim
Age: 49 Occupation: Sensei, Moyers Karate Hometown: Reading, PA Shannon Keim, of Flying Hills, has a very simple approach to fitness.“Find something that you like to do and have fun with it.” Keim’s love of choice – Isshinryu Karate, a style of karate based on self-defensive techniques. Keim, a 3rd Degree Black Belt in Isshinryu, earned his “San-Dan” at Master Moyer’s Karate studio in Shillington where his love for the sport began 16 years ago. Keim was 32 at the time. “I was pretty high strung and rebellious in my youth,” says Keim. “Karate gave me the focus and direction I needed to calm down.” Keim demonstrated his skill, taking down his opponent with ninja- like quickness and graceful precision all while keeping a smile on his face explaining that karate is as much a mental sport as a physical sport. “Students of Isshinryu are taught awareness and how to keep a level head,” says Keim who also teaches at Master Moyers. “Self discipline is a valuable life skill.” Keim doesn’t limit himself to the karate studio, although you can easily find him there several days a week. “I take advantage of the outdoors as much as possible,” says Keim who manages a delicate balance between a busy work schedule, training and fun. “I love to golf, and I love to mountain bike. So although I am getting a great workout, I’m also enjoying myself. I believe if you like what you do, you’re more likely to stick with it and continue doing it.” Keim is currently working toward his Master Black Belt and has high hopes of breaking 80 in golf. But Keim’s number one goal, he says, is simple. “Stay healthy and fit and enjoy a long life with my wife as long as I can.”
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Fitness Berks
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