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Make your vacation Luxury modern ship with full spa facilities, modern exercise equipment, rock climbing wall, pools and hot tubs, on-line skating rink, full basketball court, exercise rooms, promenade deck, walking track, meeting rooms, arcades, full shopping avenue, art auction, multiple restaurants and various eating venues.
Ports of Call: 5:00pm Departure August 28 Cape Liberty August 29 at sea August 30 & 31 Bermuda - King's Wharf (two full days) September 1 at sea September 2 Cape Liberty 8:00am NON-REFUNDABLE DEPOSIT of $75 due Feb. 1, 2010 FULL DEPOSIT of $350 due May 15, 2010 FINAL FULL PAYMENT due June 1, 2010 Make checks payable to: Rubinsohn Travel - Or you can charge it on your credit card. Trip Cancellation insurance is highly recommended. Ask us how to protect your investment against any trip cancellation charges occurred due to having to cancel for medical reasons. FOR MORE INFORMATION CALL Jami Appenzeller - 215 396-0268
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Email - Jami@phillyfitmagazine.com • 215.396.0268 or FAX - 215.396.0288 *Rate shown is for an Inside Category N. Price includes taxes. Limited space is available in other categories: Oceanview Category H - $ 1096.15 • Outside Balcony Category E2 - $ 1156.15 • Outside Junior Suite Category JS - $1506.15
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publisher’s page
New Year’s
Resolutions Who Needs ‘Em?!?! I guess I do. It’s just that as I type, I’m not feeling particularly optimistic in my ability to see them through. In fact, I’m calling 2009 an official fourth quarter bust. Just as everything was feeling pretty dreamy, the volatility of life went and bit me in the butt…again. But, have no fear, as I remain optimistic and determined to turn my frown upside down. Over the past five years, I have managed to carve out a little niche called PhillyFIT Magazine, which has blessed me with a successful career reflective of my own challenges, joys and sorrows. It was born in hopes of inspiring readers to think about their own daily choices with more depth and introspection. But, I’ve never found myself stumbling with a blank page...until now. I wanted to write a more personal and poignant Publisher’s Page, but the topic I’m thinking about is too all encompassing to even begin to scratch the surface. So I am going to get right to the point folks! You and I better think about joining a gym for personal growth. It matters more than you might think. It matters to your family, friends and even to yourself. If you want your life to be gratifying, have purpose and stay on course, read on. Sure, I made resolutions in December 2008 (even committed them to paper) and things were looking really positive for the first half of the year; then life simply got in the way and as a result, my head is now hangin’ a bit low. I’m disappointed in my inability to remain in (what I thought was) a happy place. Admittedly, it took me a good number of years to get to the intersection of Waytogo Avenue and Bliss Lane. Thankfully, I had driven by there a few times in my past and I am certain that I can get there again, even without a GPS. Current photo taken December 2009 by Joe Chielli
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They say negative things happen in threes; but in my case, it feels like they’ve been happening in thirty-threes. The holiday cake that I make this year just might be adorned with three layers of icing (just to make me feel better); and you can bet that I’ll be washing it down with a tiny bit of self-pity and disillusionment. I know, I’m acting like such a Debbie Downer. Sorry. This is so out of character. But, is it okay that perhaps I am having a moment, above and beyond my typical blonde ones, for once? I have found that my Publisher’s Page forces me to gather my thoughts and make sense of them, along with you, (the heartfelt feedback you provide lifts my spirits to the stratosphere). Okay, maybe only two layers of icing. I truly believe that life’s curve balls are thrown for a reason. They must be taken seriously and lessons must be honed from them. I know, I know, how many times have you heard that in your life? But seriously, as I (try to gracefully) age here---I am starting to realize, there really IS something to it all. Maybe I’ll start calling these curve balls “signs,” or red flags. You catch my drift? Just when we start to celebrate conquering a hurdle, another whopper comes along – just to keep it real. I mean, come on, for what other reason must these challenges arise? Haven’t some of us “earned” our way to happiness by mid-life? Can’t we just coast every now and then? --------------------------------------------------------------------------------Not long ago, I leased a billboard on I-95 that read: “PhillyFAT? Not anymore…PhillyFIT!” I wonder if I ought to take a dose of my own marketing medicine because my hardcore gym days were way too few in 2009. Thankfully, blessed genetics have carried me through, but gosh darn it! – I’ve got to get my ass in gear and get my body (and my head) back in the game. I’m betting a Franklin that the release of those magical endorphins will inevitably help with what’s currently ailing me. Ever notice how good an amazing workout can really make you feel – no matter how hard life has recently been? It seems to wash away doom and gloom that was cemented to your heavy heart only an hour prior. I need to get back in the saddle without the help of my “friends” Ben and Jerry. I am grieving. I’m longing for a life I knew only months ago. My mental and physical energy levels (a strong cornerstone of how I typically chart my life’s goals) have sunk to an abysmal low. In short, this year bit the big one – but again, I’m determined that the sun will rise again. Perplexed? Let me explain. See, the collapse of a seemingly untouchable true friendship and the loss of two loved-ones, well, that pretty much sums up the later part of 2009. I had experienced three mind-numbing losses within a two-week span…and I’m still feeling pretty jolted, helpless and distraught. (See Julie Furmano’s article “Managing the emotions of change” on page 24. 1) I’m in a state of mourning and sorrow over “what once was.” I’m telling ya, I feel like Mary without Rhoda, Natalie without Tootie, Brenda without Kelly, LC without Heidi. What to do when a BFF relationship turns into an RIP situation? My girlfriend
isn’t dead, but our friendship pretty much is. One of my closest girlfriends just can’t seem to get her @#!% together when it comes to being honest! And, I’m sick of it! Enough is enough, so I have decided to call it quits…for now anyway. Stick a fork in me, I’m done. And I feel bad about the loss, but I feel worse being lied to — I’m simply stuck. This time around, I think we need real therapy, not merely retail therapy. Sorry Nordtroms. I am suffering the “loss” of a friendship. As a middle-aged woman, I can tell you that good girlfriends are hard to come by. My friend and I have a history. We’ve shared lots of good times and tears too. We shared silly private jokes, crazy antics and flashbacks that still make me smile until my cheeks hurt. All that is gone now. I am issuing an Amber Alert on my heart. Our friendship has disintegrated faster than Tiger Wood’s reputation. 2) My 21-year-old son Derek, whom so many of you have met at our PhillyFIT BASH events, lost his dear friend Robby (who was ALWAYS at the bashes too, helping all of the participating vendors unload their cars and carry belongings to the respective booths) back in November, at the young age of 20. A horrid car accident, shaky circumstances, and endless questions as to “why” continue to ensue. I encountered the most spiritual moment of my entire life during this unforgettable, young man’s funeral. Overcome and overjoyed at the same time at the “celebration” of Robby’s life with hundreds of young folks (many around 20 years old) truly made me a humble woman. I became noticeably lost in this very devout experience and awakened with a new sense of welcomed spirituality. This changed me for the better. I felt the power of pain and love in unison (quite a head-trip.) But this epiphany wasn’t commanding enough to get me over the blues. I’m reflecting on his mom and her pain and his dad with his tortured anger over his son snatched right out from under him. Man, if I could only find a way to take some of their pain away, I’d carry it for them. I so badly want to help. Robby’s mother has graciously accepted my offer to “please call me anytime you need a friend.” She is truly suffering. Witnessing a mother handle the loss of her young son will always remind me that when I’m really upset with someone or something in my life...at least I still have them here to be mad at (Robby died two weeks before his 21st birthday). She lost her son in the middle of the night, only to go through 24-hours of bewilderment, denial and confusion, her torment is palpable. Daily, she struggles to find purpose through her morose. She confessed that she has to find a way to make it through each day; and, I don’t mean just dealing with extreme pathos, I mean putting one foot forward, and then the next. She almost needs someone to help her just walk. So, my son and about ten of Robby’s friends have committed to “being there” for Robby’s parents. They do potluck dinners at their home and sit around and just “talk.” They all meet at his gravesite weekly and share stories/feelings. When Robby’s parents pull up in his tricked out Honda S2000 (Robby’s baby) there are cheers and tears all round. No one is ready to let go of Robby. There have been fundraisers and car meets all in his memory.
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continued on page 9 PhillyFIT I 7
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Friends and family have made customized t-shirts and car stickers celebrating his life, and about 30 of his friends are now sporting a “Robby” tattoo---that number is growing! No one is forgetting. It’s the most BEAUTIFUL outpouring you can imagine. Talk about true friendship! This powerful sense of unity, formed as a byproduct of a terrible, untimely loss has me thinking and has me reprioritizing…WTF? My own personal troubles now seem trite and trivial in comparison to the sadness over heartbreaking tragedies. The image of the massive line of cars in the procession line will forever be burned in my brain. The string of endless cars, making their way to the burial site had to be commandeered by police escorts because traffic was standstill. The wait at the traffic light intersections was over 15 minutes for impatient spectators. All of Robby’s friends pulled out in their hot rods---one by one. Each car does the biggest burnout (yup, wheels squealing like you have never seen) one...then another, another...the smoke is so thick you can’t see across the street. I swear, call me nuts...but I swear, once I saw the image of Robby (basically what I am calling the spirit of LOVE) swirling and lingering, hovering over the entire stretch as far as the eye could see. The kids were screaming, their tires screeching, everyone crying, celebrating in despair, all in hopes that Robby would hear or see them and their love for him. I still cry as I type this. It’s been two months and my emotions are still raw. I cannot let go of this pain; it envelops me and almost cradles me. It’s sort of a gift serving as a potent reminder the power of love and WHAT “IT’S” REALLY ALL ABOUT. 3) Then there was the untimely passing of my brother-in-law, Reno, who I had just recently met (and ADORED)! Reno and my sister came to visit me this past summer (Sept/Oct ‘09 Pub Page: Sister’s reunited after 31 years) and then two weeks later, he was gone—another jarring curve ball that shook me to the core. How could it be? One minute we were all laughing and talking over Mu Shoo Chicken and next moment – he’s no longer here! It just didn’t/doesn’t compute. Now my sister’s pain! Ugh! My grieving Derek lost his dear friend and his uncle within a 12-day span. His pain was enough to make me forget my own, but as any mother will tell you, his hurt is my hurt – we’re connected in very deep ways. These deaths have put us all in touch with our own mortalities--and confirm what I have believed for a long time—life really is fragile. My question is: Who has time for lies anyway? Whatever your belief---and by no means am I trying to get all holy on you--I think there is a reason why we are supposed to live as honest and humble people. So, back to the BFF problem for a sec. Now, after two more losses coupled with her absence in my life, I’m starting to think about this all a little differently. Sure, I miss the random mid-day texts of her hilarious trash talkin’ stories. She’d bitch about pesky work colleagues and read me emails sent to boys who infuriated her. She is still single, so I lived vicariously through her nutty, laughable escapades. She’d continually ask my advice on what her next move should be. She’d always be there to split a salad and a decadent dessert when I really just needed a friend. Hey, what
happens at Cheesecake Factory stays at Cheesecake Factory. We’d reminisce and tell stories over cheap wine as times were tight for us. We went into our friendship against all sensible odds as we were/are polar opposites on many levels. She was curly, I was straight. She was demonic, I angelic (well, okay, not quite). She was a meat eater and I always trembled like SuperSize Me’s Morgan Spurlock as she’d pull into fast-food drive throughs like it was nothing. She was a little bit country and I was a little bit rock-and-roll, but together, it really worked. She supported me and I supported her, and that was all that mattered. But sometimes – gosh darn it – you just can’t change a leopard’s spots. In sharing my story with you, I’m realizing that my journey started with acceptance. I think I was enamored with the idea of finding rare and true friendship. But now what’s a gal to do? Well, I’ll tell ya, I’m through with the mopey-shmopey, woe-is-me doldrums. It’s all finally in perspective. I’m going to pick myself up by my bootstraps (or rather, my Nikes) and get back on that horse (I wish it were my long lost pony “Seagull”). But, I’m only human. I, too, need a little encouragement from time to time. So I’ve decided to lean on a few of our readers for inspiration. I know I’m not the only one dealing with personal pain, discontent, emptiness and conflict. And even more so, I KNOW that I’ve been blessed with amazing gifts, just so much to be thankful for. I feel selfish complaining even just a little bit! So, I will not allow any “bite” to get the best of me. Chances are everyone goes through a hail storm sooner or later, and somehow the human spirit prevails. I will commit to seeing that proverbial glass as being half-full, not half-empty and I will be working hard over the next few months to get my mojo back. I’m not even sure I can, or even want to attempt to make any resolutions this year. Maybe I can issue myself a “redo” of last year’s resolution – a pardon if you will. --------------------------------------------------------------------------------At the end of this article, there are a few real life snippets from random, every-day people who have triumphed in the face of adversity. Just when you think you “have it rough”…well, think again. For every sad story, there’s one sadder. I found these stories humbling. The hardships that other’s face can certainly give one perspective and reason for pause. I think we can all learn a bit from one of these profiles. Oh, and don’t worry about me! You better believe that this blonde has enough moxie to come out the other side even better than ever. Thanks to everyone who was brave enough to contribute to this piece, I can attest to the fact that it’s not always easy to step forward with personal anecdotes for the world to judge. Your stories of perseverance will surely help me, and others, as we move into 2010. My spirits will be lifted soon. I cannot bring back the loss of Robby or Reno, but thankfully, my friend and I are both still here and with each passing day there is a new opportunity to turn the corner and walk on the sunny side of the street. So, what have we learned throughout all of the misery? Well, to me it’s about getting over the dumb crap. We need these curve ball wakeup calls to remind us all how fragile life is. There is something
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much bigger and better than “us” out there. Humans are flawed. This much I know. But in 2010 if we all try a little harder to be a little more kind, a little more sensitive and a little more compassionate, we’ll all go into 2011 more spirited and renewed. By focusing more on doing things FOR others, not what others do TO you, maybe we can get out of life’s funks and we can all be less obsessive and less dramatic about little stumbles along the way. I just want to be good at living my life with purpose, perhaps it’s my kids and this magazine that sustains me and keeps me focused. And, by the way, if you’re looking for me, I’ll be the one in the gym wearing a smile. The most wasted of all days is one without laughter E. E. Cummings All the best,
HOW DO YOU EVEN THINK ABOUT CRAFTING REALISTIC RESOLUTIONS? First, describe yourself in only four words. For me, those words would be: unselfish, open, reasonable and vulnerable. Then, start living your life according to how you describe yourself. If you’re not doing this, then craft your resolutions around making the ideal you and the you which you portray to the world align a bit better. Seriously, I have come to the conclusion that how I see myself is not really how the world sees me. Sometimes these things are in complete opposition. For example, one of my words is vulnerable, yet, I haven’t surrounded myself with people that make me feel safe. A sure key to my potential happiness, you’d think that would be my priority! I crave knowing that when I walk in my door after a long day’s work, my life is intact the way I left it the night before. (No shockers please.) I should resolve to make this happen! Okay, now begin to plot your own resolutions. Determine your own four words and ask yourself does my lover/partner relate and or match these qualities you find most important. These could be changes that you need to make like quitting cigarettes (best not to be with a chain smoker) or losing weight (best not to be the mate of someone who indulges in fast food and steers clear of the gym). See where I’m goin’ with this? Everyone needs support. Maybe swap words with your partner and identify ways that you can help facilitate change in each other’s lives. If your partner’s word is timid for example, help him/her by going to a night of Karaoke. Write down your words and your corresponding resolutions and put them in a place for safekeeping. Then, pull them out in December 2010 and see how you’ve both measured up. Where you both supportive? Were they little successes, which led to big results? If nothing really changed all that much, don’t be so hard on yourself. Figure out how to reach your goals faster, better and with more vigor, determination and selflessness.
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Celebrities make resolutions too! Here are a few that resonated with the rich and infamous for 2009. Think they kept them? Thanks http://anythinghollywood.com. Kim Kardashian: “Probably just to continue last year, which was to get in shape and stop eating sweets. I think I’m going to continue that because I broke it a little bit.” Britney Spears: “I would like to stop worrying so much because I worry all the time. And to learn how to be happier, just in general. And to stop biting my nails!” Spencer Pratt: “To stop eating pizza every day. I think my wife [Heidi Montag’s] resolution will make that happen. She says she’s going to cook.” Fergie: “It’s always the same: to work out more and eat healthier. I’m trying to go organic, eat ‘more raw’.” Eva Longoria: “To give up meat.” Jamie Foxx: “I’m looking for the right woman. I need a magnifying glass! I’m trying to find that rare jewel.” Kanya West: “My resolution is to be as nice as possible to the press.” Cameron Diaz: “I have always had the same New Year resolutions: to stop smoking, to start wearing a bra and to stop shopping.” Carmen Electra: “To have more fun! I was just with Jenny McCarthy not too long ago, and she said, ‘Carmen, life is supposed to be fun.’ And I remembered that, it stayed in my head. And that is my goal.” Ashlee Simpson: “All my focus is on my son. Every day, being a better mom and learning with him. It’s an incredible experience.” --------------------------------------------------------------------------------Name: Karen Davies Age: 44 Occupation: Graphic Designer / Principal, Davies Design, Inc. Last Year’s Resolution: I don’t make resolutions. I make little choices everyday that point in the direction of the kind of life I want to live. Percentage of Success: 71% This Year’s Resolution: See last year’s resolution How you’ll get closer to your goal this year: Live authentically and answer to yourself first before anyone else. Hardest thing you faced last year: I ended a relationship with someone who loved me dearly and wanted marriage but I did not feel the same. That was likely the last opportunity to possibly have children of my own someday, given my age. I struggle each day knowing I will probably not get to personally experience possibly the largest gift life can provide. That relationship ended, but was very “comfortable” while it lasted, which lead to the most weight gain I’d ever experienced. How you overcame it: I haven’t overcome it; I just try to live with it more comfortably. I try to focus on the things I do have instead of what I do not. I committed to serving myself well by consistently working out 3-4 times a week (thank you Pilates) and getting my love tank filled up with a different fuel source by spending time with friends, family and nieces that warm my soul. Adjusting
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my expectations but not my standards helps soothe the burn and I’m happily 37 pounds lighter! Advice for others facing trying times?: With this philosophy I adopted - There is a section of the Alps called The Semmering. It is an impossibly steep, very high part of the mountains. They built a train track over these Alps to connect Vienna and Venice. They built these tracks even before there was a train in existence that could make the trip. They built it because they knew some day, the train would come. Just keep on keeping on---one track at a time. Name: Ian Lazarus Age: 48 Occupation: Real Estate Broker Last Year’s Resolution: To Concentrate on building my business Percentage of Success: 25% This Year’s Resolution: To Concentrate on simplifying my life. Find that Balance! How you’ll get closer to your goal this year: I’ve taken all dayto-day management out of my hands and working only on what I do best—marketing and sales. Hardest thing you faced last year: Loss of a personal relationship and breakup of a business partnership. How you overcame it: Close friends, great support system, Yoga and meditation. Advice for others facing trying times: You can’t give away what you do not have. Meaning, I treated myself to lots of simple pleasures throughout the year and was more inclined to spoil others with kind words and special treats! Name: Meg McAllister Age: 25 Occupation: Marketing Professional Last Year’s Resolution: To stop eating meat, not including fish. Percentage of Success: 100% This Year’s Resolution: To manage my money better and to start saving it! Also, maybe stop eating cheese! How you’ll get closer to your goal this year: Good question. Need to dedicate a percentage of my paycheck to my savings account and actually not touch it! I don’t think I will ever be able to stop eating cheese completely! Hardest thing you’ve faced this year: My boyfriend of five years is fighting the war in Afghanistan. I also had to move back in with my parents (after living on the west coast for nearly two years), find a new job and basically start over! How you overcame it: My dog Mason as well as family and friends saw me through. SPIN CLASS was also by far the biggest stress reliever! Advice for others facing trying times: Know that everything happens for a reason---and, it’s all about how you pick yourself back up. It’s not in the stumble; it’s in the recovery.
Name: Jeffrey Gross Age: 49 Occupation: Computer Consultant
Last Year’s Resolution: I try not to make resolutions, as life is so subject to change, but lose weight and get in shape were on the agenda. Percentage of Success: I’d say about 30%. I’ve lost some weight, but haven’t worked out much. This Year’s Resolution: Same as last year, but also to promote my own business. How you’ll get closer to your goal this year: Lots of cold calling, marketing events and mailings. Hardest thing you’ve faced this year: Loss of a steady job/income. How you overcame it: I decided to make my own job by starting my own business. So, rather than sit around and feel sorry for myself, I got up off my butt and took action. With deep faith in God, and the support of my wonderful wife Heather, things are turning around and business is starting to pick up. God is the best provider and He is surely great! Advice for others facing trying times: Feeling sorry for yourself and depressed gets you nowhere. Worry is a waste of energy. Take that same energy and make a way for yourself, pray for guidance and you’ll receive it. Don’t let life get the best of you, instead, be the tail that wags the dog! Name: Dana Veit Age: 44 Occupation: Housewife Last Year’s Resolution: Pretty simple – so I thought – to be happy and not to take life for granted! Percentage of Success: My Resolution was going well until March. I got really sick and I wasn’t sure what was going on. I went to doctor after doctor...test after test. They all came back negative, but I still was feeling horrible! I did find out that I had major sinus problems. A well-known ENT told me that it would NOT cause me to feel the way I did. I was also was told that something metabolically was going on in my body. And so, my resolution was not being up held – I was NOT happy. I was actually SCARED and caught up in uncertainty of not knowing what was going on with me. To make matters worse, my mom passed away back in May from lung disease! I was not only physically failing, but also emotionally destroyed. At that point I opened my heart up to God and decided to get my life. With help from my husband and children and my selfless sister Diana I made it through. I had to stay positive. Life is a blessing to me and happiness has been creeping back into my life. As far as my health? Well, I found some problems relating to my house and took care of them and I’m all good now! This Year’s Resolution: To get my body and soul totally healthy for myself and my family! How you’ll get closer to your goal this year: I’m joining the local gym and hiring a personal trainer. Hardest thing you’ve faced this year: Losing my Mother. How you overcame it: Well, it is very hard at times. I just have to keep remembering that mom is in pain free place now---with my dad. Advice for others facing trying times: Keep faith in God, think positively and act with your heart.
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letterstothepublisher
PHILLYFITfamily Published by: Jalynn Concepts, LLC Jami, I would like to be one of the many to congratulate you on being at the forefront of fitness. You have been very important to the business of fitness and it’s benefits, for those who incorporate it their daily lives. James R. Johnson Mighty Tots, Montgomeryville
Publisher: Jami Appenzeller Art Design: Buxmont Media Copy Editors: Heather Hoehn, Bev Appenzeller Distribution Manager: Jim Appenzeller Cover Photography: Photo of Nikiya by Bill Mason Images. Photo of Branna by Christopher Gabello. Photo of Mark Boston Jr. provided. Publishers Page: Photography by Joe Chielli Editorial Research: Beverly Appenzeller Calendar Of Events: John Beeler
Hi JamiThank you so much for including us on Sunday at the PhillyFIT BASH as a vendor. I have to tell you that your son Derek couldn't do enough to help us out when we arrived, carrying out things, helping us get set up. He is great and you must be so proud. We would love to be included again next year. The "profile" of people at the bash was exactly our client...people who want to look good and feel good. Delana, Arbonne Int’l Jami, We wish you and yours the happiest of holidays and we have kept up with your success, through PhillyFIT magazine, that we continue to give our students. The articles are priceless and you have been an inspiration to many... Karen V. Green President, American Tai Chi Association
Ad Sales: Jami Appenzeller jami@phillyfitmagazine.com Rita Henry ritahenry@phillyfitmagazine.com Philly’s Fittest Photographer: Bill Mason
All inquires are welcome... Call us NOW! 215-396-0268 Fax: 215-396-0288 www.phillyfitmagazine.com Jami@phillyfitmagazine.com Advertising Deadlines: Reservations for the March/April 2010 issue: Ad Copy Due By: February 5, 2010 Payment Due By: February 10, 2010 PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bi-monthly, distributing 50,000 magazines to more than 2,000 locations in the Philadelphia, Bucks, Delaware and Montgomery Counties. Address all submissions of advertising, calendar entries, photos, inquiries and letters to the above address. PhillyFIT Magazine does not assume responsibility for unsolicited materials. PhillyFIT Magazine will assume that all unsolicited materials are being submitted for possible publication and should the material be published, no fee is due to the submitting party. It is our understanding that the submitting party holds models' releases on photographs submitted. Physicians' Pages are paid advertisements. PhillyFIT Magazine does not knowingly accept false or misleading advertising or editorial content, nor does the Publisher assume responsibility should such advertising or editorial appear. PhillyFIT Magazine reserves the right to edit letters to the editor and other submissions for clarity and space availability, and to determine suitability of all materials submitted for publication. Before implementing any exercise or diet modification mentioned in PhillyFIT Magazine, readers are advised to consult with their physicians. No reproductions of printed material are permitted without the consent of the Publisher. All rights reserved.
Jami, I really enjoyed reading your article addressing the vegans! I was telling my parents that I was considering going vegan and then your article was published the next day! Perfect timing! I just recently moved away from Philadelphia and in doing so, decided that living a vegetarian (often vegan) lifestyle may be beneficial for my health. I just recently graduated from college and I am trying to start making healthy choices as I become a more educated eater. I am so glad the electronic version of the magazine is available for those of us PhillyFit fans who have moved away!! Jessica Weiss Dear Jami, Thank you for a wonderful day at the 10th PhillyFIT BASH! What you continue to do for the entire community is spectacular on several levels. Health and fitness business and HEALTHY family outings combined. What a winning combination. I am honored to have been a small part in today's festivities. Sincerely yours, David Topel
We challenge you...
Claudine Ascher
Cathy McCarthy Susan McInerney
Jami, You’ve done it again, JJ! (The 10th PhillyFIT BASH) You never cease to amaze me... I think this was the best Bash ever the energy level was through the roof, owing largely to the huge number of workout participants and spectacular stage demonstrations. The layout was perfect too, and I'd suggest you stick to it. Charles Peeples Hey Jami The Bash was awesome Jami! Once again, you throw the best fitness festivals! Thank you for letting us be a part of such a cool event! Everyone who I’ve talked to about it just loved it! Everyone is excited about going to the next one, whenever and wherever you decide to have it! Keep doing what your doing Jami, you are a superstar!" Michael Volpicelli
Hi, Jami Thanks to you and your whole team for all your hard work at the BASH. The event was great and I think that my colleague Christine Schreiner and I made some very valuable contacts. We sold out our vegetable spring rolls in three hours, and could have sold lots more. Next time we’ll know. It was a great event and we would definitely be interested in participating again! Margie King Health Counselor Hi Jami, I appreciate all the hard work that you are your team put into making this event happen. It was amazing and I was able to make SO MANY great connections...so Thank you!! Sincerely, Kimberly Barbera Certified Holistic Health Coach
Dear Jami, Thank YOU so much for organizing the PhillyFit Bash event. We (Lorraine Peterson and myself) had a wonderful time. Just as you said - we connected with a good number of other vendors and everyone was a delight. Lots of very good energy in the room! It's events like yours that give me the opportunity to connect with other like-minded people. "Thanks". We had so much fun. Sincerely, Mary L. Vetter
Jami, Just wanted to tell you that I am so glad I decided to go to the Philly Fit Bash. I am a new member of the Dr. Drill Instructor Program. I brought my three daughters to your event and I have to tell you, I so appreciate what you displayed that day. They each had a different favorite besides Dr. Drill: one loved Urban Combat, One loved Yoga, and the little one thought Zumba was a blast. So thank you for letting me show them that you just have to find the thing you love to keep your body strong. The two oldest spread the word at school and one of their teachers was totally interested in attending next time. Oh, and on a personal note: I have NO money for extras, so the price was perfect, paying $20 for the four of us was so reasonable and really showed me that you do care about spreading the word of fitness to ALL kinds of people. You would be perfect for DDIP, by the wayyou totally "get it.” Thanks again, Erin Zimmerman Jami, I just wanted to let you know how much I enjoyed the recent PhillyFit Bash. I attended the previous one, as well as the last Workout-a-thon, and thought that combining the two worked out great. There was a good selection of vendors and entertainment, and the activities for kids allowed more people to attend. It was a fun afternoon overall. Looking forward to defending the title again at the next one. Thanks again, Chris Martinelli DDIP Member PhillyFIT, I have to tell you that the PhillyFit Bash was the best trade show I have ever participated in. Everybody was energetic: Vendors & Guests. You did a great job. Thanks! Jack Brady Jack-EE-Boyz Fitness
to challenge us!
Kristine Labhart Lloyd Yancey
Hi Jami, Amazing energy at the BASH! Thanks for all your energy and intention that create such wonderful events! Your work benefits so many people! Be well. Shirley Scranta International School of Shiatsu
Rebecca Ritter Charles Peeples
Heather Hoehn Julius King
Michael Volpicelli
The PhillyFIT Magazine Challenge Team is throwing down the gauntlet, and accepting any and all challenge offers. If you have something new and unique in the world of health and fitness, and would like our Challenge Team to put it to the test, tell us about it. We'll take your challenge. Our team knows no limits. If you have something related to health, fitness, nutrition, healthy dining... whatever, invite us to take your challenge. We'll send our crew to your location to test your product or service and our experience and results will be written up in an upcoming edition of PhillyFIT Magazine. You might beat us... we might beat you. Either way, you can expect great exposure --- and FUN for all. Our team brings to the table a wealth of experience and wide range of backgrounds. We are available in teams of three or as a large as our entire group. (Some team members are not featured in this photo). Call 215-396-0268 or contact editorial@phillyfitmagazine.com for pricing details and to schedule a CHALLENGE.
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PhillyFIT I w3
or experiencing significant bronchial symptoms or muscle aches when sick with upper respiratory tract infections. Whenever in doubt, stop, and seek warm surroundings immediately. In the darkness of winter months, do remember to wear reflective gear as necessary. And of course, see your doctor if you have any doubts that outdoor exercise is right for you. Whether skiing, running, or just getting outside with the kids to play, do something good for your body this winter and just have fun. Remember, hibernating is just for bears! Dr. Laura S. Picciano is board certified internist with a busy practice in Center City, Philadelphia. Picciano has been featured on NBC10’s 10! Show, FOX29’s Good Day Philadelphia, along with bylined articles in Philly Fit, Self, and My Family Doctor magazine. She has also been featured in Cooking Light and InStyle. Contact Laura at Laura@phillyfitmagazine.com
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PhysicallyFIT
Motivation and Exercise By Bryan D. Toder, Certified Hypnotist
So, you’ve been working out for a while and getting results. Then, you start kicking back and going on “maintenance” mode with your exercise. Soon, you find that you’re out of shape and you have this uphill battle to do – all over again. What happened and how will you get back to where you were? The “Complacency Factor” is a very common occurrence. It happens to athletes, business owners, marriages and students. People do things for one of two reasons: Move towards pleasure or move away from pain. Really, that’s it. Why did you start getting into shape? Was it to become more attractive? (Move towards pleasure.) Did you hate the way you looked/felt? (Move away from pain.) Most people, in this instance are “move away from pain” people, and, they wait until the pain is so great until they take action. Some hold off until they’ve gained a ton of weight or their knees are hurting. It’s like if someone was stabbing you with a very sharp stick, what would you do? You probably would move away quickly. But, if the stick became dull, the pain wouldn’t be so great and the “moving away” happens less. Athletes and those who exercise to get into shape have complacency happen to them a lot! You’ve gotten to a point where your belly is flat, you have those sexy muscles, people are complementing you and you feel fantastic! (So, in essence, that stick is no longer sharp.) And, because that pain is no longer there, there’s a chance that you’ve gotten complacent. So, how can you fix this? JUST FOLLOW THESE SIX EASY STEPS: Realize what is happening. This is an important step.
Set a new goal. If your first goal was to “get into shape,” that’s probably not enough anymore. You need a new, more compelling goal; for instance, a goal to run a certain marathon or to enter a competition or to wear a certain size dress. These, by the way, are all “move towards pleasure” goals. Write these goals down and have a deadline. “I will run the Boston Marathon on...” Break down the steps you need to achieve that goal. What specific requirements (equipment, special training, etc.) will you need to succeed? 16 I PhillyFIT
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Write down why this is important to you. This is your burning desire and must be done for your success. (“It seems like a good idea,” or “I just want to do it,” are not burning desires!) Schedule your new routines into your daily plans. Don’t wait until you get home after a hard day’s work. Plan your workouts as if it were an important appointment. Keep a diary, journal or blog of your success. You’ll love it when you look back on your journey. Then, if you ever find yourself getting complacent, go over the above list and tightenup your goals. You’ll get there! Bryan Toder is a professional Certified Hypnotist and owner and director of Plymouth Hypnosis Center in Lafayette Hill, PA where his clients lose weight, quit smoking and manage stress. Bryan also specializes in relationship strategies. Contact Bryan at Bryan@phillyfitmagazine.com
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HEALTHYRECIPE
Seared Fresh Tuna Steak Nourishes 4 Tried and Tested by John Fairchild • Healthy Cooking Concepts www.weightlosscoaching.org • kickaerobox@yahoo.com
Ingredients:
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1 lb fresh yellowfin tuna (1 inch thick) cut into 4 pieces or 4- 4 ounce steaks 2 cloves garlic ― chopped 2 Tbs grated lemon rind (outer covering of lemon) 3 Tbs fresh lemon juice ― 1 medium lemon 2 Tbs fresh sage ― rolled up and sliced ¼ cup chicken or vegetable broth – low sodium A pinch of red pepper flakes Sea salt and black pepper to taste Method: Squeeze part of the lemon juice over tuna and season both sides with salt and black pepper.
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Preheat a stainless steel 10-12 inch skillet over medium heat for about 2-4 minutes. Gently place tuna in pan and cook each side for about 1½ - 2 minutes. Can be cooked on the rare side ― do not overcook as it will become very dry. Remove from pan and add rest of ingredients to the hot pan, cook for about 1 minute. Spoon over tuna. Nutritional Analysis: Per serving (4 ounces): Calories 129, Fat 1.5g, Protein 29g
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Featured Ingredient: Yellowfin Tuna Look for steaks with a deep red color, firm flesh, and some translucence. Yellowfin tuna is sold fresh or frozen, in steaks and fillets. Yellowfin is low in saturated fat and sodium and is a very good source of protein, thiamin, selenium, and vitamin B6.
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HEALTHYRECIPE
Creamy A rtichoke Soup
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Nourishes 4 Tried and Tested by John Fairchild • Healthy Cooking Concepts www.weightlosscoaching.org • kickaerobox@yahoo.com
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2 tablespoons extra-virgin olive oil or canola oil 2 leeks, white part only, washed and chopped in small pieces ― cut some of the greens for garnish 2 clove roasted garlic, minced 4 red potatoes medium, chopped /diced 1 package frozen then thawed (8-9 ounce) or canned artichoke hearts 2 ½ cups vegetable or chicken stock 1/2 teaspoon sea salt 1/4 teaspoon freshly ground black pepper Dash of cayenne pepper 1 cup light cream added in small amounts Fresh squeezed lemon
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Method Heat olive oil in a soup pot over medium heat. Add the leeks and potatoes, cooking for 5 minutes, stirring often. Add the thawed artichoke hearts, your choice of stock, chopped garlic, salt, and pepper(s) and cook until the vegetables are tender.1520 minutes covered, stirring occasionally. Use a handheld immersion blender or hand mixer to puree the soup. Add the cream in small amounts while blending. Add fresh lemon juice and blend in. Garnish with green leeks.
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Nutritional Analysis Per serving: Calories 175, Fat 9g, Protein 4.5g, Carbs 18, Fiber 4.5g Featured Ingredient: Artichokes If using fresh-trim an inch off the top and discard. Use scissors to trim rest of thorns off the top of each Artichoke petal steam 30-50 minutes. I like to steam a little less, rub with oil then roast to finish. High in fiber, vitamin C, magnesium and potassium
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PhillyFIT I 19
MentallyFIT
Teaching Your Child Responsibility
By Solomon Brenner
Your child may be a part of many groups—a family, a class, a team or club, a group of friends, etc. Most of the time what we teach our children has to do with them as individuals. We teach them to set personal goals, study hard, be responsible by doing their chores and do their best at everything they do. While these individual traits are really important, you also want to remind your child of how their actions not only affect themselves and their future, but how they affect others as well: how misbehaving in class can affect other students’ learning, or how neglecting their chores affects the other members of the family. There are small opportunities like this that occur everyday that you can use to teach your children how to live up to their responsibility as a member of a group. Say, for example, your child doesn’t feel like going to soccer practice one night. While it might be true that his personal skill at soccer won’t be much affected by missing only one practice, he has to understand how his absence affects the team. He could miss an important drill or strategy that the team wants to put into effect at the next game. He is an important member of the team and as such his participation is important to how the group functions as whole. Being a part of a group helps your child learn that each person of the group matters individually and as a member of the whole. Paul Kraft’s children have learned about their value as a member of a group through their participation in karate classes. “Sean, Victoria and Rebecca have demonstrated an increased awareness of others’ feelings, rights and need for respect,” he said. “The children have matured in that they think about and control their own behavior, knowing that what they say and do will affect others.” This lesson can be particularly important for school. A teacher with a class of thirty students doesn’t have the ability to split 20 I PhillyFIT
herself into thirty parts and give each child individual attention. This is why it’s really important for your child to understand the consequences of his actions in class. He may already know the material being covered in math class that day, but that doesn’t mean he has the right to goof off or cause a disruption. There are other children in the class who are trying to pay attention. His behavior not only affects his learning but the learning of his peers as well. It is also important for your child to understand that his words can have equal or greater effect on someone than his actions. Even if he says something in jest without intending offense or harm to anyone, a person could still be hurt by it. This is a lesson that even some adults have trouble learning. It is hard to keep in mind that there is a lot more to each person than meets the eye. Making jokes at recess could be innocent fun, or it could be hurting someone’s feelings unintentionally. Most people operate differently in a group setting than they do when they are doing something individually. Your child may be the frontrunner who takes control or the supporter who takes direction and follows the lead of others. Operating in a group is a delicate balance between both, a constant struggle between give and take. If your child knows how to be considerate of the thoughts and feelings of others, he will excel at working as part of a team, a valuable skill no matter how old he is. Contributed by Solomon Brenner, Master instructor of Action Karate for questions or Holiday specials call 1888-99-Shark. Contact Solomon at Solomon@phillyfitmagazine.com
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PhillyFIT I 21
EmotionallyFIT By Jenifer Shapiro
Healing self-esteem isn’t merely about how one takes care of oneself; it’s also dependent on how you live your life – i.e., how you interact with your world. In my work I’ve found two qualities key to building self-esteem.
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QUALITY ONE – INTEGRITY Living with integrity as a core value means who you are as an individual aligns with how you are living your life in your world. In other words, who you are within is in alignment with your life. This holds on many levels. For example, integrity in your world means that when you say you will do something, you do it. You do not evade or lie or pretend you forgot, you take responsibility for yourself and hold integrity to your word. And if you choose to change your mind, you state it and are honest. This isn’t always an easy thing to do. There are times it is easier to make up a story, easier to pretend – but you are only hurting yourself when you do this, breaking down your selfesteem. For when you lie, you are in part telling yourself that your needs are not valid. When you tell the truth, you are validating who you are and what you believe.
Integrity in your actions means you take the actions that you know to be true for you, regardless of outside influences. Again, this takes courage and tenacity but isn’t your self-esteem worth it? Isn’t this what we want to teach our children – to take the actions they know to be true instead of being influenced by their friends or acquaintances? Living with integrity also means integrity of your emotions – this one is something few people take into consideration, yet it is a core tenet of self-esteem. Integrity to your emotions means that when you are happy, you allow yourself to be happy – to express it, to feel it and to share it if you wish to (or not if you wish to explore happiness alone). It also means that when you are sad or hurt, you are honest with this. Instead of pretending that you are alright out of fear of looking less than perfect. Growing up in a society that values everything looking a certain way and holding in your emotions can be a tough one. Practicing this sort of integrity begins with non-judgment, non-judgment of you and non-judgment of what emotions mean. Sadness and fear are not bad, they are simply emotions and everyone feels them sometimes.
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Living with integrity builds self-esteem and self-worth. Integrity is a constant reminder that we are being truthful to ourselves and others and living with it gives us a strength that only we can build. Isn’t it beautiful to have that power within each of us? That leads us into the second quality.
Basically, taking personal responsibility means no longer taking a victim role. It means when something happens that we don’t like or someone does something that we feel hurts us in some way, instead of complaining or blaming, we take deliberate action to change our course.
QUALITY TWO --- RESPONSIBILITY
One example might be taking responsibility for your health – not by listening to the media and what you see on television, but by taking account of what you want for your health, determining the steps to get you there, and following them consistently.
The second building block is responsibility, taking personal responsibility for your life. This means letting go of the expectation or the wish that anyone other than you is in charge of taking care of you. This is a big one for a lot of people who believe their parents, their mates or others should take care of their needs. The truth is, once you are past the age of eighteen, you are responsible for your needs and when you take responsibility for yourself, your life truly begins. Taking personal responsibility also means you need to make yourself the most important person in your life. Unless you do this, take true and complete responsibility for your own happiness and needs, it is challenging to truly take care of others. Responsibility also has deeper layers. It means using your voice, speaking your truth and establishing healthy boundaries for yourself. To do this, you need to take the time to know yourself and your own needs. Once you know your needs and beliefs and have truly explored and chosen your values, you can bring them to the world with clarity and consistency. Clearly, this will build self-esteem and will allow you to live with less stress as well.
Conclusion: Living with integrity and taking personal responsibility for yourself and your life isn’t always easy, but life isn’t meant to be easy, it’s meant to be lived. Practicing these critical qualities will not only help you grow your self-esteem – it will help you to live a more fulfilling life. Jenifer Shapiro is an Alternative Health Professional trained and/or certified in over fifteen holistic methods including coaching, acupressure, nutrition, whole foods, NLP, hypnotherapy, craniosacral therapy and more. Jenifer also holds an MBA in International Business and a BA Philosophy from NYU. She has taught at hospitals, corporations, universities and wellness centers as well as through her center in Malvern, PA. For more on Jenifer’s background and offerings see her website at www.EmpowermentCentre.com. Contact Jenifer at Jenifer@phillyfitmagazine.com
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PhillyFIT I 23
EmotionallyFIT
Managing the of change after a layoff By Julie Fuimano, Personal Development Expert & Success Coach
Change is constant. We just aren’t always aware nor do we pay attention to every change that we make through the course of a day. But when big changes occur, we stand up and take notice. We have to! With every change we experience, there are three phases we go through. In this article, I describe these three phases along with the emotions you can expect to experience through each phase and offer coaching strategies for managing your emotions so you can access your courage to take action for finding new employment and reexamining your priorities.
The Ending of What Was The first phase of change is evidenced by an ending. Endings are often quite difficult, especially when they are unexpected as in a layoff, relationship break up, or death. The initial emotional reaction might be shock if the event was unexpected. And, as with any ending, you can expect to mourn. You will travel through each of the five stages of grief including denial, bargaining, anger, depression, and acceptance. These emotions will come and go – there is no right or wrong way to experience your emotions. Each of us is different and each grieving experience can be different depending upon the situation. If you were just laid off, then you will experience all of the emotions and the challenges of loss. And so will those people who are left behind. They, too, experience a loss. There is a change in the landscape and the work environment, including the space that you once filled for the company. Your family will also experience the loss – the loss of stability and of financial security. And there will be fear – for you, the fear of finding new work, what others think of you and your sit24 I PhillyFIT
uation, whether you will be “okay” financially and emotionally. For others left behind at work, they fear additional work and the possibility of being laid off as well. In addition to grieving, you may question your self-worth. Without productive employment, you may feel lost. We tend to associate ourselves with our work. But you are not your job; you are YOU. Reconnecting with your sense of Self will require you look beyond your work for your value. YOU are of great value beyond your job. Coaching Tip: The way to shorten your time in this phase is to move toward acceptance. The sooner you let go of the way things used to be and wishing things were different, the sooner you accept your current reality, the easier it will be to act. You will need to let go of your attachment to the status quo until you come to terms with your new reality. Your goal for this phase is to embrace what is and to enjoy the experience of your emotional rollercoaster without becoming attached to the emotions, without allowing them to overwhelm you. Simply learn to enjoy the ride and you will sail through them. They will pass.
The Middle Phase You can travel through these phases concurrently or consecutively. There is no right or wrong way to travel this path. And often you’ll have several changes occurring at once so you may be experiencing different phases for different events all at the same time.
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The middle is the uncomfortable place where you are finished with what’s come before but haven’t quite started the new. It is characterized by a feeling of being scattered – no longer with what was and not yet embracing what is to come. It’s uncomfortable because it’s unclear and foggy. You may not have a good grasp of what opportunities are coming next but the door is closed (or closing) behind you. And this uncertainty is uncomfortable. The middle is just the middle. It’s a place where you can easily find yourself frustrated, wishing something would happen. You want things to move faster or to materialize, and the unknowing and your impatience causes you stress.
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Coaching Tip: There is not much to do in this phase other than relax. Don’t push. Things will unfold as they should. Get comfortable with the uncomfortable feeling of uncertainty. This too shall pass. Eventually, next actions will become clear and you will know how to proceed.
The Beginning of What’s to Come In the third phase of change, you envision what you want and then begin to take the necessary actions to create that reality. The beginning is the most exciting phase because you get to create something new – to dream what you want. Layoffs are interesting because often they offer you the space and opportunity to explore new options, options that you would never have considered had you remained employed. Coaching Tip: In this phase, although you may be fearful and nervous, take the time to explore what you want for yourself moving forward in your career. The clearer you can imagine what you want to be doing, how you want to contribute using your skills and talents, and how you want to feel, the quicker you will become attractive and bring this new reality into being. Most of the time, people allow their fear to dictate their actions. Desperation never sells well in an interview. It’s also very easy to take on the panic of others who share their own fears of being unemployed. This is not helpful.
RAMAN THE TAILOR ALTERATIONS & REPAIRS
Develop a strategy for your job search and elicit assistance from the right support. Enjoy the process of self-discovery. Look at the job hunt as an adventure into the next stage of your life. Where are you needed? What are the skills and talents you enjoy using? Think of work as “play for pay.” And stay positive. Somewhere, there is an opportunity waiting for you now that you are not tied down by your previous job. Being out of work is not easy. Give yourself the space to manage the emotions as they arise through the process. Looking for new employment takes a lot of work. Don’t forget to enjoy yourself too. It is rare to be out of work for a period of time when we are young. Often this luxury is saved for retirement so give yourself the gift of learning to pace yourself, enjoying your family, and reconnecting to what is most important to you in your life. Julie Fuimano, RN, MBA, CSAC is named one of the TOP 100 THOUGHT LEADERS in personal leadership development. As a certified coach, accomplished writer, and motivational speaker, Julie empowers your personal best teaching you simple, practical strategies. She is the author of the life manual and confidence builder, The Journey Called YOU: A Roadmap to Self-Discovery and Acceptance. Contact Julie at Julie@phillyfitmagazine.com
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PHILLY’SFITTEST
Sydney Growen of Mays Landing, NJ at Trilogy Park in Pottstown
L Ed Yantes of Newtown
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Barkasi of Pottstown L Kendra High School
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NPC Fitness Competitor Danielle Delikat of Trevose at Team Valkyries gym in Chester Springs
Bryan Thomas of Manayunk, Fitness Trainer at Extreme Fitness in Fairless Hills
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John Coxhead and Kim Cassady at Nak Muay Gym a Muay Thai and mixed martial arts gym in Doylestown
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Margaret Nudelman of Dickson City, PA at the Philadelphia Marathon
Kudrya of Clementon, NJ L Yelena at Wissahickon Park in Philadelphia Kammerer personal trainer L Brad at The Bodyworx in Willow Grove
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FamilyFIT
VEGETARIAN
DIETS CAN BE
HEALTHY FOR
DOGS By Dr. Armaiti May, D.V.M., C.V.A.
For both ethical and health reasons, many vegetarians and vegans choose to feed their dogs vegetarian or vegan diets. Up to fifty percent of commercial pet food brands are comprised of “meat meal” and “byproducts,” which include various body parts (such as beaks, brain, spinal cord tissue, bones, lungs, intestinal tracts) slaughterhouse wastes, 4-D meat (from dead, dying, diseased or disabled animals), supermarket rejects, as well as rendered dogs and cats from animal shelters. Other contaminants which have been found in commercial pet foods include old restaurant grease containing high concentrations of dangerous free radicals and trans fatty acids; PCBs, heavy metals and other toxins, particularly from fish; bacterial, protozoal, fungal, viral, and prion contaminants, along with their associated endotoxins and mycotoxins; hormone and antibiotic residues; and dangerous preservatives. Many speculate that the increase in incidences of cancers, kidney failure, and other degenerative diseases in our animals recently may be due to the harmful ingredients in many commercial meat-based pet foods. This has led people to feed their pets alternative diets. Dogs can be healthy and in fact, thrive on a vegetarian or vegan diet, as long as all necessary nutrient requirements are met. Dogs are biologically omnivorous, but can adapt well to a plant-based diet, which meets all their nutritional needs. It’s important that the food be digested easily as well as have good palatability. The transition to a plant-based diet should be a gradual change (mixing the two foods in different proportions until the new food is given exclusively) to minimize the occurrence of gastrointestinal disturbances (such as diarrhea and sometimes vomiting). The largest manufacturers of vegetarian dog food in the U.S. are Evolution (http://www.petfoodshop.com/) and V-dog (http://vdogfood.com/). 28 I PhillyFIT
In my clinical practice treating dogs, one of the most common ailments I diagnose and treat in dogs is skin allergies. Recurrent skin allergies (itching, scratching, biting, licking, leading to recurrent inflammation and infection of the skin) are usually due to one of the following (and sometimes a combination of these factors): (1) flea allergy dermatitis (the most commonly diagnosed); (2) food allergy (occurs in about 10–20 percent of cases); and (3) atopy, which is an allergy to something in the environment, such as house dust mites, pollen, grass, etc. Atopy is relatively uncommon. Most of the time a dog has a food allergy it is to a meat protein such as beef, chicken, or one of the other common meat sources. Vegetarian diets may bring these food allergic dogs
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relief from their skin allergies. A smaller percentage of dogs are allergic to soy, which may limit choices of commercially available vegetarian diets. In that case, if a caretaker wishes to feed a vegan diet, a homemade diet may be the next best option, but even more care must be taken to insure appropriate nutrient balance and supplements may need to be added to the diet. Although dry kibble is generally better for dental health, if the dog is predisposed to urinary problems, such as urinary crystals, canned (moist) food, would be a better choice because the higher water intake helps to dilute out the urine and reduce the incidence of crystal and stone formation. One of the potential but unlikely risks associated with vegetarian diets in dogs is the occurrence of struvite crystals, which are more likely to occur if the urine pH becomes too alkaline. (This problem affects certain breeds of dog more commonly; the affected breeds include shih tzus, miniature schnauzers, bichon frises, miniature poodles, cocker spaniels, and Lhasa apsos.) Adding water to the dry food or encouraging the dog to drink water would be another way to address the issue of urine concentration which is related to crystal formation (the more dilute the urine, the less likely crystals are to form). To avoid any problems associated with urinary alkalinization secondary to the dog being on a vegetarian diet, I recommend that two to three weeks after switching the dog from a meat-based to a plant-based diet that he/she be brought to a veterinarian to have a urinalysis performed. This simple test will show what the urine pH is, as well as whether any crystals are present, therefore heading off any problems before they start. If the urine pH is too high (too alkaline) and/or struvite crystals are present, various acidifying agents can be used. Although diet-related problems are unlikely to occur for dogs on a nutritionally complete and balanced diet, certain dog breeds are predisposed to DCM (dilated cardiomyopathy), a form of heart disease which may be influenced by lack of sufficient intake of taurine and/or carnitine (amino acids which are naturally occurring in flesh foods) but can be added to the diet via synthetic supplements which are readily available. Doberman pinschers, boxers, “giant breeds” Scottish deerhounds, Irish wolfhounds, Great Danes, Saint Bernards, Afghan hounds, and cocker spaniels are the dog breeds predisposed to DCM. The role of carnitine and taurine in the therapy of DCM remains controversial. American cocker spaniels with dilated cardiomyopathy generally respond favorably to taurine supplementation. Those not responding to taurine will often respond to the addition of Lcarnitine. This (http://www.carnitine-taurine.com/index.htm) contains info on ordering supplements of taurine and carnitine for affected dogs. If someone has one of the predisposed breeds, it may be beneficial to supplement with taurine and/or carnitine if not already present in the vegetarian diet, in conjunction with consulting one’s veterinarian. Armaiti May, D.V.M. Dr. May’s Veterinary House Calls Serving dogs and cats in West LA • www.drmayvethousecalls.com Phone: (310) 614-3530 Contact Armaiti at Armaiti@phillyfitmagazine.com
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FurryFIT
Recognizing Dental Disease and Oral Pain
in Our Pets We have all experienced dental problems at some point in our lives. These issues may have involved the loss of baby teeth, the development of cavities and gingivitis, or the need for surgical procedures such as root canals, cap and crown placements, etc. Regardless of the conditions for which we were treated, we most certainly all experienced one overwhelming sensation during the ordeal – PAIN. Dental disease is extremely painful, and our pets feel this pain just as we do for their similar types of dental disorders. As our pets often hide their pain from us and show different signs of pain than people do, preventative dental care as well as the early recognition of oral pain and periodontal disease in our pets is of the utmost importance in helping our pets live long, healthy, and happy lives. Pet owners and even veterinarians often have a hard time recognizing pain and discomfort in pets. Oral pain can be very challenging to recognize in the home environment, and owners of pets often report, “He seems to be eating normally” or “She doesn’t whimper or act painful.” The problem is that pets rarely vocalize due to discomfort, and pets will instinctively eat despite discomfort until the pain becomes unbearable. If your pet has undiagnosed dental disease and is “eating normally,” there is a chance your pet could be only chewing on one side of his or her mouth to avoid aggravating the diseased area. Some pets, especially cats, will swallow their food whole without chewing to bypass the dental pain all together. When trying to determine oral discomfort in your pet, pay attention to the following potential clinical signs (listed from more to less readily evident): difficulty chewing, food falling out of mouth, pawing at the mouth, teeth chattering when rubbing cheeks, avoidance of being pet in the face/mouth region, decreased grooming, decreased appetite or eating with less enthusiasm, decreased activity, and irritability. If your pet is experiencing even some of these clinical signs, an examination with your veterinarian is warranted. Besides recognizing signs of pain in pets, owners can also take a brief look at their pets’ mouths to try to help recognize development of dental disease. When looking in your pet’s mouth, try to take the following approach: Firstly, look at the gums. They should be uniformly pink, with a slightly darker hue of pink at the gingival margin where the tooth meets the gum. Redness (especially at the gum line), 30 I PhillyFIT
swelling of the gums, recession of the gum line, or discomfort when placing your finger on the gum is often abnormal. Another gingival abnormality that is more unique to cats is called a resorptive lesion (FORL), which appears as if part of the gum is spreading over the surface of the tooth’s enamel. Resorptive lesions can involve any tooth, even if there is no tartar or plaque evident on that tooth. These painful lesions often indicate that the body is trying to rid itself of the tooth, and should be evaluated by a veterinarian as soon as possible if seen in your cat’s mouth. Next, look at the teeth. They should obviously be white, but pets often have yellow staining and mild plaque on their teeth just as humans do. Excessive plaque will cause tartar and calculus to form, which appear as a thick hard film at the gum line of individual teeth and can be yellow, orange/tan, or brown in color. Calculus at the base of teeth will often cause redness, swelling, discomfort, and recession of the adjacent gum line as previously described. Untreated calculus formation often leads to horrible breath, severe pain, and eventual tooth loss. Be sure to pay special attention to the large upper teeth in the back of your pet’s mouth (molars and premolars), as this is often the most common location for diseased, calculus-covered teeth. Lastly, any tooth that appears fractured or is gray/black in color should be evaluated. Tooth discoloration often indicates that the tooth is dead, and fractured teeth can be a source of infection and chronic pain. Below are pictures of early and late forms of gum disease and teeth abnormalities as described above, along with some before and after pictures of pets who underwent corrective dental procedures under anesthesia.
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In summary, dental disease causes pain, which is often very difficult to recognize in our pets. Preventative dental care helps hinder the development of periodontal disease, and should be instituted for every pet regardless of age with the help of your veterinarian. If you are unsure if your pet already has periodontal disease or oral pain, be certain to have your pet evaluated by your vet as soon as possible. Early recognition of oral discomfort and dental disease is essential in helping ensure our pets live happy and pain-free lives! Dr. Paul McGough,VMD earned his doctor of veterinary medicine degree from the University of Pennsylvania School of Veterinary Medicine in 2002. He subsequently worked as an emergency staff veterinarian at Metropolitan Veterinary Associates in Valley Forge for over six years. He currently works as a general practitioner at Schwenksville Veterinary Medical Arts in Montgomery County where he enjoys establishing long-term relationships with his clients and patients. Dr. McGough’s activities outside of work include landscaping, kickboxing, and watching lots of TV. He resides in West Chester, PA with his wife Jen, a former veterinary school classmate who also practices emergency veterinary medicine at Metropolitan. Together they share a household with numerous rescued animals. Contact Paul at Paul@phillyfitmagazine.com
Figure 1: Plaque and gingivitis – note the redness, swelling, and recession of the gums Early gingivitis and tartar formation
Figure 2: Oral resorptive lesions (FORLs) in cats – note that the teeth appear to be eaten away.
Severe gingivitis and periodontal disease
Figure 3: Diseased teeth that require surgical removal
Severe gingivitis and periodontal disease Discolored/dead canine tooth
Figure 4: Severe periodontal disease – food and even hair can become trapped in the receded gum-line!
Figure 5: Severe dental calculus and gingival ulceration and recession Before dental procedure
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Before dental procedure
PhillyFIT I 31
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PhysicallyFIT
READY, SET,
By Zachary Dean
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According to Zachary Dean, Director of Stretching at Celebrity Massage in Conshohocken, “The essential components of exercise science are flexibility, stability, strength and power. First and foremost, one should be able to move efficiently and effortlessly in all ranges and planes of motion. Why stabilize or strengthen a movement pattern that is not adequate or efficient?” Most areoboic and strength training programs inherently cause your muscles to contract and flex, which is why stretching should be an important part of any exercise program.
me
When it comes to physical conditioning, flexibility is by far the most limiting factor that can impede your workout. In fact, flexibility training should be approached as a workout in itself, deserving the same focus given to weight lifting. However, proper stretching rarely receives the attention that it deserves.
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IMAGINE YOUR DAILY EXERCISE ROUTINE, WHETHER IT INVOLVES RUNNING ON A TREADMILL, RIDING A BIKE, OR WEIGHT LIFTING. WHEN IT’S OVER, YOU PAT YOURSELF ON THE BACK FOR MAKING IT THROUGH YOUR WORKOUT. BUT, BEFORE YOU HIT THE SHOWER, DO YOU TAKE THE TIME TO STRETCH?
tretching is on per s eo Pro f th e most widely recommended method s to help you loo ka nd feel yo u n ger, li and ve long eve er, n
issu es.
BENEFITS OF STRETCHING: Increased Athletic Performance Often times, the difference in any sport between making a good play and not making it is only a fraction of an inch or the ability to move a millisecond quicker. Increasing your flexibility gives you a better chance to make the play!
Reduce Chances of Injury Increased flexibility reduces the likelihood of incurring an injury from a muscle related strain by keeping the muscles looser.
Feel Better Stretching allows your body to feel better by not being as tight. This allows you to enjoy any activity better.
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PhillyFIT I 37
If not properly stretched, muscles go into protective contraction, known as the stretch reflex. Studies have shown that the limiting factor to achieving full range of motion is not the length or elasticity of muscles, but the nervous control of their tension via the stretch reflex. Current research shows that when avoiding the stretch reflex, muscles can actually lengthen up to 160% of their resting length instantly. “As you age, your body begins to stiffen. Most people are not fully aware of this slow loss of flexibility,” says Zach. Starting around age thirty, flexibility is lost at an average rate of one percent per year. The cumulative loss of flexibility can speed up the aging process as muscles become increasingly inelastic. As this happens, daily tasks such as lifting a package or bending to tie your shoes can be difficult and tiring. Frequent stretching sessions restore free movement and bring balance back to the body. When you are properly stretched, you can actually slow down the aging process via improved posture and circulation.
feel younger, live longer, and even overcome serious health issues. Stretching can also help increase your mental concentration and emotional well-being, so remember to incorporate it into your daily routine. Zachary Dean is a graduate of Cortiva Institute and holds the designation National Certified Therapeutic Massage and Body Worker (NCTMB). He is Celebrity Massage’s own “Certified Stretching Therapist” and was trained by Jorden Gold, founder of the Stretch Zone method of stretching. The Stretch Zone method of stretching has been proven to increase flexibility and enhance athletic performance. Zach can be reached at zach@phillyfit.com.
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LocallyFIT
PLEASE DON’T LET US BE MISUNDERSTOOD Philadelphia Passion and the Lingerie Football League By Charles Peeples
SOVEREIGN CENTER, READING, 28 OCTOBER The Press Conference is in the lobby, and the small knot of media, who’ve arrived late, set up their tripods. Over a dozen girls of the Lingerie Football League(LFLUS.COM) file in from behind curtains arranged over the steps, positioning themselves behind two tables. The New York Majesty are in red, the Philadelphia Passion in dark green: sports halters, boy shorts, a choker and garter added for effect. Sans the helmets, shoulder, knee and elbow pads they’ll add to this Hooters Couture ensemble for games, they could be models. Some are. All of the press people, including the gaunt, bemused blonde from one of the networks, are trying to phrase the same Big Question politely, without irony: “You’re all so pretty – what are you doing trying to play real football? A chatty NY player: “I’ve been playing football since I was four… they weren’t gonna let me play QB, but I showed ‘em… ” After the girls are plied about their backgrounds and dreams, the cameras pull back from group shots to a few of them lobbing passes at each other. The meeting evaporates soon after this, and the cute nudge-winks dispatches are filed: girl-on-girl action… raising the bra – uh, bar – tight-ends…wardrobe-malfunctions…guys will be dangling their cell phones to capture the uh… highlights. You almost can’t blame them; with “Lingerie Football League,” who needs a punch-line? f any of them had taken the time to attend one of the Passion’s practices that week, held on chilly nights on the wet grass of a sports park in Neshaminy, they’d have seen something different: mud-streaked sweats, pads, helmets, an absolute disregard for appearance, and serious intent. They’d have seen sharp passes, well-executed runs, jarring tackles and dogged effort, presided over by a no-nonsense former allAmerican athlete named Chandler Brown, who runs this no differently than he would a men’s college practice. “I treat them as football players,” he says, “and they respond just as well – if not better – than most male football players. The level of dedication and intensity far exceeds the expectations I had. They’re always listening and trying to become better.”
I
They’re athletes foremost, and it’s important to them that everyone knows that. Lauren La Bella was an All-American and Div 1 starter in lacrosse, ranked in the top ten in the nation. Cheryl Fairweather, a mother of two, was once ranked fifth in the US in the 400m and made it to the Olympic trials qualifier in 1996. Heather Perez actually played on her high school’s football team during her senior year, and boxed. Most of the others starred in a number of different sports and will tell you they came to this not for modeling opportunities, but for the chance to play competitively in a high-profile contact sport. They’re aware not only of the physical toll this takes, but the demands on their time as they juggle careers and families; Donna “The Train” Ferry and Dani
Lynn are single moms. Ashley Diehl, a graphic designer who lives west of Harrisburg, drives nearly three hours each way for each practice. G-N Kang, the Passion’s center and de facto manager, gets up at 4 a.m. to co-host 96.5’s “Chio in the Morning.” Coach Brown likes to gloat about his team: “I hand-picked them. I ran the league’s initial tryouts and some of the most beautiful women I’d ever seen showed up, but many weren’t athletes. I only wanted athletes. And, I got the cream of the crop!” He watches little Kim Wheat, a Korean-born Villanova cum laude chemist, zip down deep and snag a pass. She’s doffed her sweatpants for short shorts and long white socks in defiance of the cold, the mud, the collision, evoking Azumi, the manga schoolgirl-samurai. And she can pull a mean tackle. “Damn,” says Brown, shaking his head. “I love these girls!” But what are they? Obviously not “powder-puff” (and don’t even think of using that term within their earshot!), but what about those LFL criteria regarding appearance? What about that misnomer “lingerie?” Marketing. This is likely the very first time that a sport has combined the criteria of athletics and modeling in such an in-your-face way. It’s bound to ruffle some feministic feathers, like those of one shrill scribe from the Central Plains Herald Dealer: “As a female involved in the sporting community, I can’t see myself supporting half-nude women making a mockery of the proud game of football. When seeing women regress to
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PhillyFIT I 39
such tactics as to attract (presumably male) fans, it hardens my heart to see the steps taken by women in generations before us erased into oblivion. Some women would like to be seen as equal to men, and not as a piece of eye-candy. Women with all the capability in the world are masked by those with low self-esteem, willing to peddle their bodies with push-up bras and lipstick.” Ironic, if you’ll recall the haughty media matron in A LEAGUE OF THEIR OWN who groused over the masculinization of the female brain exposed to higher education, and the female body exposed to baseball. The feminists whose nostrils get out of joint over this just don’t get it, that the LFL revolves around the dollar sign and decimal point, that it does need to pay for itself; and from a commercial standpoint, all the talent in the world means little if no one but mom and dad comes to watch. These girls want to show that athletic clout and beauty (and brains) can come together, and, to quote model/linebacker Shelley Lashley, “get to play tough and look good doing it.” After all, here you get seen and recognized by the big-time media and crowds of rabid fans, sign autographs, and if your team prevails, play at half-time at the Super Bowl. A more compelling reason comes from wide receiver Tyrah Lusby, pensive and quiet despite her status as the team’s star. “In my neighborhood all I’d seen were drugs and violence, my friends getting killed left and right at young ages, young girls having kids at 13 years old. I was starting to think that was the way of life, but my mother was determined not to let me and my brother be another statistic of our environment. I’m not sure how far playing football will take me but I’m educated, strong-willed, and have a positive head on my shoulders, so whatever life has in store for me, I will be successful.” Tyrah’s off to a good start; in the season opener 40-6 romp over NY she’s unstoppable, plowing her way to five touchdowns and becoming a legend overnight. But the athletic/aesthetic criteria of this curious hybrid are bound to clash eventually, much as they did in women’s bodybuilding, which rode the glamour of Rachel McLish and Cory Everson in the early 80s, then crashed when it got serious, spinning off Fitness, then Figure competitions, each evolving beyond a point acceptable to Joe/Jane Public as soon as the slightest degree of muscular definition appeared (now they’ve introduced a “Bikini” division which apparently prohibits any evidence of training). Not that it should matter, but supposedly none of the Passion girls weighs over 130. Aesthetics is a subjective thing, and while the LFL suits might want the cheerleader look, success still comes down to winning: once the game starts, the Joe Sixpacks who comprise 99 percent of the audience, swap their half-nakedbabes-goggles for football goggles; if you can’t deliver, you’re toast. So, what if a girl pushes the aesthetics envelope but can win games? How far can that line be stretched? Where is that line? The answer may well decide the future of the LFL. If there’s any doubt this is real football, the 40 I PhillyFIT
November 6 game against the Miami Caliente in Trenton ends it. It’s brutal, just short of a brawl. Though both sides execute spectacular plays, neither completes any long bombs, so it’s largely a running game – or slugging match, given the surprising level of physical contact. Pileups and scuffles punctuate nearly every play. Tyrah’s a marked woman, which limits her advances, and Miami’s got a few Tyrahs of their own. Miami emerges the winner 37-26. Both sides emerge battered and somewhat dazed. But they do emerge, and in this bloodying is a triumph – these girls can all walk tall, knowing that they’re no longer a joke. They needn’t apologize to anyone for being pretty girls trying to play a man’s game. And they’re hungry for more. Tabby Haskins, a tall, tawny running back with striking features, shrugs off the bruises: “The level of physical contact for me was great! Yeah, some of the girls played dirty, but you’re either tough enough to take it, or you sit out. We plan to get stronger, faster, better as a team to be able to handle ANY girl they throw at us.” Cheryl Fairweather is beyond planning. A “powerlifter by heart,” she’d backed off and gone slender for the critical eyes of the initial tryouts. Miami was her first game, and her first touchdown, but she took a pounding – there’s a wonderful photo online of her flying backward horizontally through the air after a collision, grimacing in open-mouth shock at the ceiling lights. Enough of that, she’s decided; it’s back to power. “Power cleans, Clean Push jerks, and my fav, the Snatch. I’m going back to what I know: MAXING OUT! Get back up to a 300-pound squat this time around. No more sissy weights for me. I’ve learned that this game is about strength!” Darkly exotic, with a well-arranged powerful but compact frame that could easily handle these accommodations with little visible change, Cheryl has the potential to do something grand, pushing that line, offering a physical paradigm the LFL and the public can’t help but accept, if not embrace. For more information about the Philadelphia Passion and the LFL, go to www.LFLUS.com Charles Peeples, NSCA-CPT, NCTMB, whose articles have appeared in numerous fitness and bodybuilding magazines, is a well-known proponent for girls’ and women’s physical advancement (www.teamvalkyries.org). In addition to being a Nationally-Certified Personal Trainer, he is a NationallyCertified Massage Therapist (www.chesterspringsmassage.com). Contact him at Charles@PhillyFitMagazine.com
January/February I 215-396-0268 I www.phillyfit.com
Seafood Salsa
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Ingredients: 2 to 3 tomatoes, small diced 1/4 cup (1/2 large pepper) diced red or yellow bell pepper. If more heat is desired add a little jalapeño, serrano or chipotle pepper.
F I T N E S S -----------------------EQUIPMENT -----------------------R E P A I R
2 clove garlic, minced ½ cup cooked (seafood) baby shrimp and lump crab JEFF CUTLER
1/3 cup white onion, finely chopped 1/2 cup fresh or frozen corn
625 S. 11th Street Philadelphia, PA 19147 215-776-2447
2 Tbs. olive oil 1/2 avocado, diced
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1/2 cup tomato puree (Redpack or Amore recommended) mixed with ¼ C cider vinegar and 1 T light agave nectar (sugar). Can use ketchup but avoid HFCS. Heinz makes a good organic version. 2 T fresh cilantro leaves, chopped (2 tsp. Dried) salt and pepper to taste
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1 Tbs. fresh lime juice (½ small fresh lime)
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Directions: Preheat the olive oil in a fry pan over medium heat. Add the corn, peppers, onions and garlic and lightly sauté for about 3 minutes. Remove from heat and cool. Add tomatoes, cilantro, cooked (steamed) seafood, avocado, lime juice, pepper and salt and mix well. Refrigerate 1 hour before serving. Makes approximately 3 cups. **Can be made without cooking the vegetables. Examples of ways to use this recipe: • On your eggs or omelet • Stir into sautéed vegetables • On pasta • Condiment for fish • As taco topping • On your salad • Baked chips – Make your own version: 6” corn tortillas, both sides brushed with oil and fresh lime juice, cut in quarters, bake flat in a 400 degree oven for 10 minutes or until browned, turning over after 5 minutes. Sprinkle with salt. Nutrition: 60 calories per ¼ cup serving Featured Ingredient: Avocado Ripen at room temperature or in a brown paper bag. High in healthy monounsaturated fat, contain more potassium than a banana, are rich in B vitamins, E, K, and fiber.
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PhillyFIT I 41
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January/February I 215-396-0268 I www.phillyfit.com
PhysicallyFIT and boyfriend Kala Mathews the Nationals Dan Schmidt at in Orlando 2007
, although rkout routine n o w r u yo e have I got a Ever feel lik stale? Well, n t w u o ro g rk o s w a h r up you ck ki predictable, lp e h ill ! u that w d? Read on answer for yo h. Intereste tc o n a st ju MORE than
! h c t o N a It UP I thought I knew a thing or two about martial arts, until I had the distinct pleasure of meeting a young couple who co-own and run Ott’s Taekwondo Studio within the B & R Family Fitness. Meet Kala Mathews and Dan Schmidt, medical assistant and police officer by day, national and world champion Taekwondo experts by night. What’s even more unbelievable about this couple is the fact that Kala is eight months pregnant with their first child, and still practices with incredible intensity. Taekwondo is a modern martial art, characterized by its fast, high and spinning kicks. There are multiple interpretations of the name Taekwondo. Taekwondo is often translated as, “the way of hand and foot.” It is the national sport of South Korea, the world’s most popular martial art in terms of the number of practitioners and has been an Olympic event since the year 2000.
Left: Three months pregnant Below: Two weeks before birth
pass By Mary Near
Kala has been practicing for thirteen years, holds two National Titles and three World Championship Titles. Dan has been practicing for fifteen years and won the 2007 World Championship. They both fell upon the sport rather matter-offactly. Kala came along with her Mom as a young girl to try out a class, and never looked back. As she puts it, “It’s in my blood.” Dan went along with a friend years ago to try out a class and was hooked. Their studio is lined with royal blue mats, displaying all of their numerous trophies and awards, featured articles from several publications, the Rules of the Do-Jang (school) and the six degrees of belt colors and their respective requirements.
THE SIX LEVELS OF BELT COLORS HAVE SIGNIFICANT MEANING. THEY ARE AS FOLLOWS: White – innocence, as that of a beginning student who has no previous knowledge of TKD. Yellow – signified the earth from which a plant sprouts and takes root as the TKD foundation is being laid. Green – the plant’s growth as the TKD skill begins to develop Blue – the Heaven towards which the plant matures into a towering tree as training in TKD progresses. Red – Danger, cautioning the student to exercise control and warning the opponent to stay away. Black – maturity and proficiency in TKD. It also signifies the wearer’s imperviousness to darkness and fear. Never in my life have I seen two people not only leap in the air with such effortlessness, but the height at which they rise to kick is utterly astounding. The amount of power released to kick or punch while in mid-air, appears to be four times the amount that the average person could achieve. Though their training has resulted in the acquisition of extraordinary stamina and strength, Taekwondo training also results in a high level of reaction force, concentration, equilibrium, breath control and speed.
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PhillyFIT I 43
Taekwondo’s huge international popularity has resulted in the varied development of the martial art into several domains. As with many other arts, it combines combat techniques, selfdefense, sport, exercise, meditation and philosophy. Taekwondo is also used by the South Korean military as part of its training
cally expect to take part in most or all of the following: Both anaerobic and aerobic workout, including stretching, which is an extremely important aspect.
Self-defense techniques (hosinsul) Formally, there are two main styles of Taekwondo; Kukkiwon is the source of the sparring system, which is now an event at the summer Olympic Games and which is governed by the World Taekwondo Federation (WTF). The other comes from the International Taekwondo Federation (ITF). There is also a more recent form called Songham Taekwondo or the American Taekwondo Association (ATA) and other variations. Separate from the various Taekwondo organizations, there have been two general branches of taekwondo development: traditional and sport. The term “traditional Taekwondo” typically refers to the martial art as it was established in the 1950s and 1960s; in particular, the names and symbolism of the traditional patterns often refer to elements of Korean history. Sport taekwondo has evolved in the decades since then and has a somewhat different focus, especially in terms of its emphasis on speed and competition (as in Olympic sparring), whereas traditional taekwondo tends to emphasize power and self-defense. The two are not mutually exclusive, and the distinctions between them are often blurred. Although there are doctrinal and technical differences between the two main styles and among the various organizations, the art in general emphasizes kicks thrown from a mobile stance, employing the leg’s greater reach and power (compared to the arm). The greatest difference between various styles, or at least the most obvious, is generally accepted to be the differing styles and rules of sport and competition. Taekwondo training generally includes a system of blocks, kicks, punches, and open-handed strikes and may also include various take-downs or sweeps, throws, and joint locks. Some taekwondo instructors also incorporate the use of pressure points. Taekwondo is known for its emphasis on kicking techniques, which distinguishes it from martial arts such as karate or southern styles of kung fu. The rationale is that the leg is the longest and strongest weapon a martial artist has, and kicks thus have the greatest potential to execute powerful strikes without successful retaliation. Historically, the Koreans thought that the hands were too valuable to be used in combat. As a martial art, Taekwondo is popular with people of both genders and of many ages. Physically, taekwondo develops strength, speed, balance, flexibility, and stamina. An example of the union of mental and physical discipline is the breaking of boards, which requires both physical mastery of the technique and the concentration to focus one’s strength. A Taekwondo student typically wears a uniform (dobak), usually white with a belt (tti) tied around the waist. The belt indicates the student’s rank. The school or place where instruction is given is called the dojang. Although each Taekwondo club or school will be different, a taekwondo student under Kala’s and Dan’s instruction can typi44 I PhillyFIT
Patterns (also called forms, pumsae) Sparring (called gyeorugi), which may include 7-, 3-, 2- and 1-step sparring, free-style sparring, arranged sparring, point sparring, and other types Relaxation and meditation exercises Throwing and/or falling techniques (deonjig and tteoreojigi))
Breaking (gyeokpa) using techniques to break boards for testing, training and martial arts demonstrations. Demonstrations often also incorporate bricks, tiles, and blocks of ice or other materials. These can be separated into three types: Power breaking - using straightforward techniques to break as many boards as possible Speed breaking - boards are held loosely by one edge, putting special focus on the speed required to perform the break Special techniques - breaking fewer boards but using jumping or flying techniques to attain greater heights, distances, or to clear obstacles
Exams to progress to the next rank A focus on mental and ethical discipline, justice, etiquette, respect, and self-confidence Some schools teach the use of the “sine wave” when performing patterns; this involves raising one’s center of gravity between techniques, then lowering it as the technique is performed, producing the up-and-down movement from which the term “sine wave” is derived. Other schools teach that one’s center of gravity should remain generally constant throughout the performance of a pattern except where the pattern’s description states otherwise. All in all, I was completely blown away and humbled by the sheer essence of these fine athletes. Yet they also possess an air of quiet confidence and peace about themselves – an inner knowing of their fundamental spirit radiates naturally and effortlessly. One can only imagine how their beautiful son will turn out! More than likely he will become a “sabum nim,” instructor, in no time at all! Mary Nearpass is a Health Counselor and Yoga Teacher. Mary has an extensive background in both the traditional and holistic healthcare settings. The first part of her career focused on teaching, sales and marketing, and training and development. She has worked in the classroom setting (from elementary to the college level), for a major weight loss corporation and a leading hospital in the Philadelphia region. Her focus began to shift, as did her hunger for knowledge in the numerous aspects of complementary modalities, and how they assist in both the preventive and healing components toward health. With several certifications in Massage Therapy and Yoga, Mary also holds two master's degrees in Health Education and Behavioral Psychology. With an almost equal number of years experience in both traditional and alternative healthcare, she brings a working knowledge from both sectors. Mary's current passion focuses on the union of Mind/Body medicine and it's role towards health and wellness. Contact MaryNearpass@phillyfitmagazine.com
January/February I 215-396-0268 I www.phillyfit.com
SuccessfullyFIT After
Your first steps
&weight loss By Bill I. Larson
I grew out, or I mean up, in Chicago, a great food city. At my heaviest I weighed over 400 pounds, which is no surprise considering I frequently ate Chicago-style pizza, Chicago-style hot dogs, Italian Beef sandwiches (Chicago’s answer to Philly’s cheesesteak), Chinese food and so much more. Growing up, I frequently played outside, but not enough to make up for the calories I was taking in from my “old friends”: the little red-haired girl, the Colonel, the Clown and the King (you’ll hear me talk about them frequently). I frequently ate what was cheap (and not necessarily healthy) and never learned portion control, so I was ripe for the “expansion” that would inevitably occur. So what started my journey to lose 175 pounds? Three things: a desire to live well – into my 40s and beyond. I simply knew if I didn’t take this weight off I was increasing my chances of dying from a heart attack, stroke and more. Next, my left knee which hurt every time I tried to do simple things like walk up stairs or sit in a movie theater seat for more than an hour. Finally, my eyes. I saw a photo of me taken at Disney World and was shocked to actually “see” me so large. Before then I never put it together that I was THAT big even though I spent tons of money buying clothes in big-and-tall stores to keep up with my weight gain, took up more than one seat on public transportation and needed a seatbelt extender on planes. So I began by increasing activity doing something that’s always free and available, walking. I also cut down how many times I saw my “old friends.” I knew these two simple steps were what I could do to begin immediately. I also knew that one would not work without the other. What good is exercising without a wellportioned and more-controlled diet? And what good is cutting back on food if you’re still a couch potato? That’s it. No big secret. No magic pill. No surgery. Just increased activity and eating less. Everything doctors tell you. And wouldn’t ya’ know – it worked! Before I knew it, I was ten pounds lighter. My knee stopped hurting. I felt boosts in energy. I continued and set realistic goals for myself. I knew it would take time and I wanted to do it right. I rested on a goal of losing 175 pounds (making my final weight 225 pounds), but never said WHEN that would happen. I just knew it would. Please don’t think I don’t re-gain a few here and there. I am human after all. But I do re-lose it. I work out. I think about
Before
what I eat now. I know when I’m bad and when I need to be good to compensate. In other words, I have changed my lifestyle. True weight loss is a lifestyle change and it happens over time. Another key to my successful and sustained weight loss was to keep enjoying all the foods I liked: burgers, fries, pizza, cheesesteaks, Chinese food, movie theater popcorn, chocolate, bacon – everything. I merely realized I should only have that stuff as a treat instead of once (or even twice) a day.
HERE ARE MY FIVE BASIC RULES TO BEGIN ANY WEIGHT LOSS JOURNEY:
1
I know you’ll feel embarrassed, but tell everyone you’re trying to lose weight. You’ll have a support system amongst friends and a way to hold yourself more accountable than if you keep it a secret.
2 3
Purging your “fat clothes” gives you no way back (not to mention shopping is one of those rewards you get when you shrink). Forgive yourself if you lose weight and gain a few pounds back. If you, say, lose twenty but gain back ten, it still means you lost ten pounds!
4
Get into your head that this will take time. Sustained weight loss will happen when you make eating better and exercising part of your everyday life. They will be a part of mine for the rest of my life.
5
You are so worth this effort and work so make regular time for some form of exercise (walking, climbing stairs, or doing five or ten sit-ups to increase activity).
Share your stories, I’d love to hear them. In this new, regular column, I will share with you my ups, downs, successes and setbacks on this rocky road to weight loss. It’s part of our promise to help each other out. We’re in this together, and you are not alone even if it feels like you are. Contact Bill at Bill@phillyfitmagazine.com
January/February I 215-396-0268 I www.phillyfit.com
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PracticallyFIT
New Year,
NewYou By Eve Gordon
LIKE IT OR NOT—IT IS TIME FOR A NEW YEAR’S RESOLUTION. STICKING TO YOUR EXERCISE PROGRAM CAN BE EXTREMELY CHALLENGING DURING THIS TIME OF YEAR. IT IS SO EASY TO MISS A WORKOUT WHEN YOU ARE BUSY WITH FAMILY, FRIENDS, AND FESTIVITIES. HOWEVER, IF YOU ARE PREPARED WITH SOME STRATEGIES, YOU CAN AVOID GAINING WEIGHT AND STICK TO YOUR WORKOUTS.
Plan ahead: The most difficult part of an exercise program is putting it into your schedule. Planning ahead of time to fit exercise into your day will help you to be successful and compliant. Acknowledge that your busy schedule will probably affect your exercise routine. This way you can calmly make adjustments when necessary. During this time of year consider removing something from your schedule instead of trying to squeeze in exercise. For example, instead of an office party or a manicure, plan for a 30-minute workout. Set out your exercise clothes ahead of time so you don’t have to get them together at the last minute. Put exercise on your “to do” list most days of the week. Whether or not you already have well-established exercise habits, be sure to make exercise a priority in your daily life.
Be realistic: Keep in mind that most people eat more than usual during the winter months. However, you don’t have to indulge every day. Minimizing when you splurge and sticking with your exercise regimen can help to keep you in check. Be flexible when your days get busy by mixing up your routine. If you have obligations that will interfere with your regular schedule, try to wake up an hour earlier to do a quick 20- to 30-minute workout. Also, keep in mind that you don’t have to overdo it with hour-long exercise sessions. Exercising for 20 to 30 minutes with an elevated heart rate (swimming, jogging, kickboxing) most days of the week should keep your metabolism humming.
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Get help from a professional:
Trust, Integrity,
Give yourself a gift this season and hire a personal trainer. A trainer will have the expertise to guide you through the most effective workouts while keeping you motivated. Many trainers have reasonable package deals and specials. Just make sure that your trainer has a respected certification, such as ACE, ACSM, or NASM.
Truth... the Keys to Successful Client Relationships
Try something new: Instead of blowing off your workout—try something new. There are many ways to get into shape. Kickboxing, team sports, swimming and power yoga are all great ways to burn calories. You can try walking briskly during half of your lunch break as well. You may be surprised at how good it makes you feel. If the weather is bad and you cannot get out—try an exercise video. Exercise videos can be very effective and can be done in the privacy of your own home or office.
Keep a Journal: Keeping an exercise journal can help you to stay motivated and organized. You are more likely stick to your workouts if you make daily journal entries and follow through with them. You can set goals for yourself each day or once a week. When you accomplish your goals, it will motivate you to continue and progress with your fitness plan and may even reduce your desire to over-indulge. Keep in mind that during the busy winter season nobody is perfect. There are going to be temptations and erratic schedules for everyone. If you exercise regularly and indulge in moderation, you will do great! This way you will be able to enjoy yourself while staying healthy.
AREAS OF PRACTICE: Divorce Division of Property/Debt Custody Child Support/Spousal Support Alimony
Protection From Abuse Adoption/Stepparent Adoption Pre-Nuptial Agreements Paternity Grandparents' Rights
Beth B. McGovern is an experienced family law attorney serving Bucks, Montgomery, Philadelphia and Delaware Counties in Pennsylvania. Ms. McGovern has been in private practice in the area of family law for over 17 years. She and her support staff understand the emotional nature of family legal matters and the importance of trust in the attorney client relationship. Our firm helps people navigate through the legal process and find the best possible outcome to difficult situations. With a commitment to communication, personal attention and timely results, you will find that our firm not only knows the law, but knows people.
BETH B. MCGOVERN Attorney At Law 4624 Street Rd, Trevose Corporate Center, Trevose, PA 19053
Phone: 215.357.4430 I Fax: 215.357.4437 e-mail: bethmcgovernlaw@comcast.net
Eve Gordon at the Rittenhouse Women’s Wellness Center Eve Gordon has over twenty years of experience in health and fitness. She received her Bachelor of Science Degree in Health and Physical Education from Temple University and became certified through the American College of Sports Medicine in Indianapolis, Indiana. Eve can provide individuals with personal training services at the Rittenhouse Women’s Wellness Center’s facility or in their home, gym or office. Her training incorporates strength, aerobic and balance training all in one, so that clients can get the best results in the shortest amount of time.
Please be sure to let our advertiser and writers know. They appreciate knowing where they are getting their business from, and we appreciate showing our customers that our magazine readers LOVE HAVING THEM in PhillyFIT. The magazine couldn’t exist without them, so, help us help you by letting them know they are an important part of the magazine please. THANKS! The PhillyFIT Family
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PhillyFIT I 47
AlternativallyFIT
By Sally Anderson
As the 240 male and female triathletes set out to compete in the Bassman Half Ironman on October 4th, in Tuckerton, New Jersey, some injuries and falls were expected. When Jennifer Clark, a 33-year-old competitor, wiped out during the bike portion of the race, she didn’t let it faze her. She got back on her bike, with fresh road rash and blood, and trekked on to finish her second multi-sport race, coming in 31st place overall and 3rd out of the women. This was Clark’s second triathlon, even though she only took up swimming earlier this year. Now she is setting even higher goals: she aspires to complete a full Ironman triathlon by next year. The half Ironman consists of a 1.2-mile swim, a 56mile bike ride and a 13.1-mile run; the full is a 2.4 miles swim, a 112-mile bike ride and a 26.2-mile run. “With this race under my belt,” says Clark. “I am gaining a lot of confidence in doing a full Ironman. She is certainly a tough competitor today, but she wasn’t always an athlete. Clark started working out when she decided to try out for the rowing team in college. The coach saw promise in her and she has been competing in athletic events ever since. Her running career began in 1999 as a way to keep in shape after college. Despite her own personal doubts as to whether or not she could run 26.2 miles, and despite her family’s doubts that she could do so on a vegetarian diet, Clark finished her first marathon. The following year, she ran in the Philadelphia Marathon and finished in less than four hours, beating her previous time by 20 minutes. Although she continued to work out, she didn’t compete again until 2008 when she once again ran the Philadelphia Marathon. This time she ran with Team Vegan Philly on a diet free of all animal products. “I felt great becoming vegan and eliminating eggs and all dairy,” says Clark. “This required attention to detail in my diet, but I think it paid off because I ran my best marathon ever in a time of 3:43, which was just three minutes shy of a Boston Marathon qualifying time.” 48 I PhillyFIT
She trained for and competed in both of her triathlons as a vegan, eating mostly “spinach, broccoli, tomatoes, whole wheat bread, brown rice, all kinds of beans, peppers, onions, peanut butter and as much fruits as [she] could eat.” “I think being vegan is definitely giving me an edge. People don't realize that animal products may seem like the best sources of protein but they also contribute to acidic blood chemistry, which can inhibit the absorption of important nutrients including calcium and iron. A vegan diet forces you to go back to the important basics that we all know are good for health – fruits, vegetables, rice, beans, nuts and complex carbs.” On November 22, Clark ran in her third Philadelphia Marathon, her second one with Team Vegan Philly. Even though she has several great athletic accomplishments under her belt, she still fondly reminisces about her first race: “I still remember the day I finished my first marathon, how much of a rush that was and a culmination of a lot of training. That moment made me realize that a lot of things are possible if you commit to making them happen.” Sally Andersen is the projects director for the Humane League of Philadelphia and a recreation leader for the city. She is also a certified fitness instructor with a special interest in health and nutrition.
January/February I 215-396-0268 I www.phillyfit.com
MERCHANT SPOTLIGHT
521 E. Hector St. Conshohocken, PA 19428
800.677.9830 GOT YOUR BACK is a health and wellness store in Conshohocken, Pennsylvania. Got Your Back recently launched the newest addition to their impressive back and spine care collection, the Spinals Chair, at an Open House on December 12, 2009. Spinalis Chairs are made exclusively in Slovenia by Tomaz Ham. There are eight different models in the Spinalis line. Because millions of people spend so much of their day sitting, Mr. Ham designed a chair that allows for “Active Sitting”. The Spinalis Chair has a moveable seat that was designed specifically to keep the spinal column constantly in a correct position. At the same time the back and abdominal muscles are being strengthened, which is the very basis for a healthy back. Guests at the open house included chiropractors, massage therapists and other health and wellness professionals. GOT YOUR BACK has been a resource for Physicians, Hospitals, Chiropractors, Massage Therapists and Consumers in Conshohocken and the surrounding areas since 1992. Their product offering include a wide range of massage and spa equipment, yoga supplies, ergonomic chairs and natural bedding - virtually anything to support and enhance the practices of wellness professionals and health conscious consumers. More recently they have entered into the education arena and are now offering continuing
education classes and workshops in their retail store, in addition to carrying Home Study CEU Classes on DVD. GOT YOUR BACK also introduced a new ergonomic massage table for therapists, the Nirvana 2n1 Massage Table. The 2n1 was co-designed by Bronwen Callaghan, President of GotYourBack and Marvin Gorovitz of Mart Products. The Nirvana 2n1 features a Breast Recess and Neck Contour Feature designed to provide superior comfort for Men and Women. *Pat. Pend. USA and Europe
MASSAGE AND SPA EQUIPMENT YOGA SUPPLIES ERGONOMIC CHAIRS by Natura Latex, wool and lavender are combined to create a relaxing and supportive sleep experience.
Swing Seat
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The Passive-Motion Backrest and SwingSeat Technology automatically adjust with your every movement providing unsurpassed ergonomic support. Armrests and seat height adjust.
The dual layered, latex with softer comfort zone on top provides ultimate comfort and support. The Equinox is wrapped in Natura Smart Wool with a cotton and bamboo stretch ticking.
The Lavender Pillow
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NATURAL BEDDING
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JAN/FEB
calendar of events
JAN. 16 2010 Winter Pickle Run This is the first of three Winter Pickles. A nofrills fun run for runners to keep in shape during the winter. The January Pickle Run will have three courses: 3.01m (timed race), 4.3m and a 4.5-mile road and trail run (prediction format). You will have a choice of course and distance, one of them being a half-road, halftrail run. Time: Registration opens at 9am; race starts at 10am Place: Ridley Creek State Park Section 17, PA Contact: Tim Krueger, 610-328-3979, info@runtheday.com
WellSprings Congregation Is Proud to Present
ReCharge, ReGen, ReJuv 20 Fun and Healthy Ways to Improve Your Life in the New Year! Local artists, authors, spiritual teachers and nutrition experts offer ways for you to grow in mind, body and spirit.
Saturday, January 30, 2010 11:00 AM to 3:00 PM Montgomery School, 1141 Route 113, Chester Springs, PA For more information: (610) 280-3797
This is a free event, open to everyone. January 30th,
CREATIVE VISIONING AND MANIFESTING WORKSHOP, with Jenifer Shapiro in Malvern, PA. Take your life, work and relationships to the next level. Create what you truly desire in 2010! Integrating NLP, Core Manifesting, Vision Boarding, Power Coaching and Shamanic Visioning to internalize and externalize your vision. Register/More at www.TheEmpowermentCentre.com or 610-213-1010.
FEB. 20 AARC Frostbite 5-Miler The 11th Annual Frostbite 5-Miler, sponsored by the Ambler Area Running Club, is mostly flat, with short rolling hills. The most renowned February race in the area! (OK, the only one.) Certified 5 miles. Proceeds benefit Wissahickon Valley Watershed Association and Aid for Friends. Race will be held regardless of rain, sleet, snow or hail. Time: Registration opens 7:30 am; race starts 9am Place: Ambler, PA Email: frostbite@aarclub.com Web: See www.aarclub.com/frostbite for more race details, including awards, directions, course description, etc. 2010 Winter Pickle Run II Second of three: a no-frills fun run for runners to keep in shape during the winter. The
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January Pickle Run will have three courses: 3.01m (timed race), 4.3m and a 4.5-mile road and trail run (prediction format). You will have a choice of course and distance, one of them being a half-road, half-trail run. Time: Registration opens at 2pm; race starts at 3pm Place: Ridley Creek State Park Section 17, PA Contact: Tim Krueger, 610-328-3979, info@runtheday.com
MARCH 20 2010 Winter Pickle Run III The final one: a no-frills fun run for runners to keep in shape during the winter. The January Pickle Run will have three courses: 3.01m (timed race), 4.3m and a 4.5-mile road and trail run (prediction format). You will have a choice of course and distance, one of them being a half-road, half-trail run. Time: Registration opens at 9am; race starts at 10am Place: Ridley Creek State Park Section 17, PA Contact: Tim Krueger, 610-328-3979, info@runtheday.com
APRIL 11 Kevin Cain Make My Day 5K Come to Annunciation of the Blessed Virgin Mary Catholic Church in Havertown, PA for the 5th annual Kevin Cain Make My Day 5K Run and 1-mile walk through the scenic Brookline section of Havertown! This familyfriendly event has become one of the most popular races in Delaware County. All proceeds go directly to helping local cancer patients and their families who are coping with the financial burden of fighting cancer. New for 2010: The 5K Run will be timed with the disposable electronic race bibs for more accurate and quicker results. T-shirts guaranteed to all registered by April 1. Time: Registration opens 1:30pm; race starts 3pm Place: Annunciation BVM Parish Hall, 421 Brookline Boulevard, Havertown, PA Fees: 5K Run and 1.5-mile Walk — pre-registered: Adults, TBA; Kids 13 & under, TBA — plus online registration fee. Race Day: Adults, TBA; Kids, TBA Contact: Matt Hayes, 610-789-7243, mhayes@phillypark.net Web: www.kevincain.org
RunAPalooza - April 17, 2010 -Asbury Park, NJ Asbury Park Half Marathon (USATF Certified and NYC Marathon Qualifier) - Jersey Shore Relay Marathon from Seaside Hts to Asbury Park 5K Fun Run and Walk The most awesome scenic ocean front course on the East Coast - Giant Party, Expo and Concert Inside the World Famous Asbury Park Convention Hall. Info at ww.RunAPalooza.org
MAY 1 Delaware County Suicide Prevention Awareness Task Force 5K Run/Walk Last year there were 90 suicides here in Delaware County, which was a sharp spike from 60 in 2006. Each of these deaths leaves six to eight seriously bereaved people behind. The mission of the Delaware County Suicide Prevention and Awareness Task Force (DCSPATF) is to raise an understanding of suicide as a preventable community health problem. The task force is affiliated with many
behavioral-health organizations in the county, the county medical society, local hospitals and health systems, the Delaware County government, the intermediate unit and many school districts in the county. Time: Registration opens 8:30am; race starts 9:30am. Rain or shine. Place: Ridley Creek State Park Section 17, PA Fees: Registration of $25 (children under 12 are free) includes free T-shirt, snack, beverage, and raffles/prizes. Medals will be awarded for various age groups. On-site registration will be $30. Contact: Ellen Chung, 610-558-8100, ext. 118, ellen_chung@elwyn.org Web: www.delcosuicideprevention.org
JUNE 6 The King of Prussia 10 Miler A challenging, scenic 10-mile loop with plenty of hills through King of Prussia, PA, beginning and ending at Heuser Park on Beidler Road. Course is USATF-certified (PA #08002WB). 5K course is an out-and-back on Beidler Road. Race marshals will be on the course to direct runners/walkers. Time: Registration opens 6:30am; race starts 8am Place: Heuser Park, Beidler Road, King of Prussia, PA Contact: Marrianne Houston, 610-265-4178, KOP10miler@gmail.com Web: kingofprussia10miler.com
JUNE 11 Drexel Swim Club's 50th Anniversary 5K Run/1 Mile Walk Drexel Swim Club is proud to announce this year’s 5K Run/1-Mile Walk. This is a great way to start its 50th year! Please come for what promises to be a fun family evening. Start out with a vigorous run through the rolling hills of Lawrence Park, Broomall, PA, or a leisurely 1-mile walk with friends. After the walk or run join us for music, food, fun and a dip in the pool. Free T-shirt for anyone who pre-registers. Place: Drexel Swim Club,510 Parkway Blvd., Broomall Time: Registration opens 5pm; race starts 6:30pm Contact: Karen Carano, 610-308-3479, drexel50@yahoo.com Web: www.drexelswimclub.com
JUNE 25-27 Philadelphia Insurance Triathlon In connection with the USAT Mid-Atlantic Regional Club Championship Program, USATMA is pleased to announce the region's North-South club championship initiative. Consistent with the longstanding commitment to provide a club championship event to clubs throughout the entire region, it’s chosen the historic cities of Philadelphia and the Philadelphia Insurance Triathlon to host the 2010 event (June 25-27) and Richmond and the Rocketts Landing Triathlon to host the 2011 event. These are spectacular race venues strategically located throughout the region and will offer all clubs a first-rate championship event in nearer parts of the region. The advance selection and announcement of these races allows USAT-MA to have time to announce this and get as many of you to set your schedules to maximize our club’s participation. Scoring: Beginning in 2010, USAT-MA will introduce a new balanced scoring system based upon club size so that like-sized clubs will compete against each other (i.e., big clubs versus big clubs; small clubs versus small clubs). Clubs will now participate in predetermined Divisions based upon club size, with individuals still scored based on Age Group placement. This will bring the MidAtlantic scoring system more in line with the USAT National system and help ensure a full and fair competition for big and small clubs alike. Official scoring will be posted on the PhillyTri website. Time: 7am Web: For more information about these races visit www.phillytri.com,
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www.richmondmultisports.com and www.rockettsvillage.com/about-us.asp
JULY 18 Karakung Kids Triathlon Karakung Swim Club is hosting a triathlon for kids ages 7 to 14 featuring a 50- to 100-yard pool swim, 1 to 1.7 miles on the bike, and a ½-mile run. Save the date: last year’s race was SOLD OUT! Time: 8:30am Place: Karakung Swim Club, Karakung Drive, Havertown, PA Contact: Questions? Please e-mail race directors Matt & Diane Hayes, dee.hayes@verizon.net, or call them at 610789-7243. Web: www.karakung.com/kids_triathlon.htm
NOV. 7 Transitions AutumnFest 5K Run/Walk A celebration to benefit the Career and Life Transitions Center for Women to be kicked off with a 5K run/walk followed by music, food, and kids crafts! Time: Registration opens 8am; race starts 9am Place: Meadow Breeze Park, Washington, NJ, Warren County Contact: Pat Moojian, 908-835-2624, transitions@norwescap.org. www.raceforum.com/transitions
SKI CLUBS Blazers Ski Club Place: Philadelphia, PA Web: www.blazersskiclub.org Brandywine Valley Ski Association A year-round sports and social club dedicated to promoting skiing (2-3 trips a year in the continental United States and Europe) and related activities: biking in summer, sailing weekend trip, happy hours twice a month, two summer pool parties, a holiday party, concert picnics at local wineries and Eagleview, camping and more! Time: General meetings are held the first Wednesday of each month September-May at 8pm. Place: Ruffini's Restaurant, 43 N. Bailey Road, Thorndale, PA Web: www.brandywinevalleyski.com Buck Ridge Ski Club Place: Bryn Mawr, PA Web: www.buckridgeskiclub.org Bucks County Ski Club Place: Doylestown, PA Web: www.buckscountyskiclub.com Central Ski Club Place: 76 Kelmar Ave., Frazer, PA 19355 Phone: 610-644-8898 Eastern Pennsylvania Ski Council Web: www.easternpaskicouncil.org Main Line Ski Club Ages 21 and over. Upscale ski club featuring numerous social activities throughout the greater Philadelphia area. Trips to Europe, Western and Eastern U.S. Partners with Philadelphia Sailing Club. Also does bicycling and tennis. Time: Meets every second Tuesday of every month, September-April. Place: Crowne Plaza Hotel at King of Prussia Mall, King of Prussia, PA Web: www.mainlineskiclub.com New Hope Nordics A ski club in the Middle Atlantic (Philadelphia area) that is 100% dedicated to cross-country skiing. Place: 2562 Ogden Ave., Bensalem, PA 19020 Web: prnt4u.com/nhn1.htm Penguin Ski Club Time: General meetings held first Tuesday of each month (September-April) at 8pm Place: Phoenix Sport Club, 301 W. Bristol Road, Feasterville, PA Web: penguinskiclub.com
Tiroler Ski Club Place: Philadelphia, PA Web: www.tirolerskiclub.com Wissahickon Ski Club Place: Wago 1 Summer Hill Ct., Lafayette Hill, PA 19144 Web: www.wissahickonskiclub.org
ONGOING Saturday Support Group for Adults With Diabetes All adults with diabetes are invited to an intelligent discussion about diabetes, weight control and healthy living. Free. Time: First Saturday of the month, 11am-noon Place: Integrated Diabetes Services, 333 E. Lancaster Ave., Wynnewood, PA Phone: 610-642-6055 Web: www.integrateddiabetes.com Asperger Syndrome Family/Caregiver Support Meetings All parents and other adult family members or caregivers of children with Asperger syndrome and similar diagnoses are welcome. Meetings are held the second Tuesday of every other month. The group's mission is to raise public awareness, advocate for improved education and services, and provide support and information. There is no fee for the meetings. Call for information. Time: Second Tuesday of every other month, 7:30pm Place: Grace Chapel, Darby and Eagle roads, Havertown, PA Time: Third Tuesday of every other month, 7pm Place: Avon Grove Charter School, 110 E. State Road, West Grove, PA Time: Third Thursday of every other month, 79pm Place: Good Shepherd Lutheran Church, 132 E. Valley Forge Road, King of Prussia, PA Phone: 610-449-6776
Asperger Adults Family/Caregiver Support Meetings Time: First Saturday of the month, 10am-noon Place: Montgomery County Human Services Building, 1430 DeKalb St., Norristown, PA Phone: 610-449-6776 NAMI NAMI (the National Alliance on Mental Illness) holds monthly support groups for family members and caregivers of persons with mental illness (i.e. schizophrenia, bipolar disorder, OCD etc.) 2nd Thursday of the month, 7:30pm at 100 S. Keswick Ave., Glenside, PA. For more information call 215-886-0350. 1st Tuesday of the month, 7pm at St. John’s United Church of Christ, Main St. and Richardson Ave., Lansdale, PA. For more information call 215-886-0350. 1st Wednesday of the month, 7pm at the Montgomery County Human Services Center, 1430 DeKalb Street, Norristown, PA. For more information call 215-886-0350. 2nd Thursday of the month, 7:30pm at Creative Health Services, 11 Robinson St. Rm. IOP3, Pottstown, PA. For more information call 215-886-0350. Better Breathers Support Group The Lung Center at Paoli Hospital is hosting a free support group for patients with respiratory disorders and chronic lung diseases the second Tuesday of every month. Registration is required. Call to register. Time: Second Tuesday of the month, 2-3pm Place: Paoli Hospital, Paoli, PA Phone: 610-648-1651 Comprehensive Breast Center Support and Networking Group For women who have been diagnosed with breast cancer. Time: Third Tuesday of the month, 7-8:30pm Place: Comprehensive Breast Center, Bryn Mawr Hospital, Bryn Mawr, PA Phone: 610-526-4400
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The New Moon in CAPRICORN on November 15th brings a Solar Eclipse at 25 degrees Capricorn. This promises to create a high stress factor. It is best not to schedule any life-altering events in January: such as an interview, job change, move, engagement, or marriage until February. World finances will also be on a downward spiral. Also, be sure to reschedule any important meetings, because Mercury is still coming out of retrograde. The Full Moon in Leo on January 30th brings a release from all of the January tension. All problematic matters come to a head as this Full Moon opposes the Sun in Aquarius. Flattery always calms the most bruised ego, and flattery is your ticket to success. Use it sparingly, but well, to bring your personal accomplishments into the limelight and you will have people eating out of your hands. Mercury remains retrograde until January 15th.
By Elizabeth
January 2010
Joyce
The Full Moon in CANCER on January 1st brings good news! This year opens on a Full Moon Eclipse in Cancer. 2010 promises to be the year of women, women rulers, and a softer, feminine atmosphere. Its promise is that 2010 will be a difficult but nourishing year. CAPRICORN: Polarity: Feminine Sign: Cardinal Element: Earth Planetary Rule: 10th House/Pluto Body: Knees, bones, joints FOCUS I use.
The Personal Signs Aries (3/21 – 4/20) Career relationships are January's hotspot, Aries. Be alert on the days surrounding the 15th, and you may get a hint of what's to come, which could be a workplace shake-up. Also, be very cautions of what you say and to whom. A coworker could turn out to be a foe. You're in high focus, popular, and among the favored few through the 15th. Snap up any chance to talk with people, impress decision-makers, make presentations, and network. What you do now could bring a pleasant surprise midmonth. Friendships are in the spotlight after the 18th. Fill your calendar with events, but skip the last few days of January, when upsets could arise. This can signal the end of a relationship or the beginning of a sizzling romance. Risky investments are not the way to go and you may be reminded of just how expensive children are. Handle controversy, conflict, and controlling people with finesse and you could be in line for rewards; work extra hard at the gym to ward off any accumulated frustrations or stress. At least you'll gain some praise at month's end. Taurus (4/21-5/21) The domestic scene could be a bit tense this month. A repair may be needed, (be sure to leave it to a pro) and family members could be at odds. Keep your cool, and keep your pointed opinions to yourself. Also, be sure your candles are out, the stove is off, and the doors and windows are locked before you go out or head for bed. You may be feeling a need for a winter getaway. Make reservations after the 15th for a weekend vacation, or romantic rendezvous. Limited time? Head for a local B & B or spa! Jupiter enters Pisces on January 17th, marking the beginning of a year of close friendships and
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socializing. Networking can multiply and you can expand your circle by getting involved with a circle or club organization. Just be careful not to take on too much because optimism can get the best of you. You need to take time to relax, meditate, and keep physically fit. After the18th brings a real plus for your career status. Think seriously about additional schooling as a way of marketing your skills and increase your earnings. Gemini (5/21-6/20) You will need to be extra cautious on the road this month, Gemini. Mechanical problems are also a possibility. You can expect delayed mail or e-mail, miscommunication, and misunderstandings with loved ones. You're also likely to be more than short-tempered and impatient, so remind yourself to think before you speak, write or act. Take a time-out if you feel your frustrations rising. After the 17th you will be able to enhance your career and popularity. Plan now to make the most of 2010's good fortune, and target people who can help you soar to new heights. Relationships get back on track after the 15th. Take the initiative to resolve any disagreements that have occurred in recent weeks, and touch base with family members. You will be in touch with faraway friends and relatives. Why not arrange a reunion? Keep your hands on your wallet, your credit cards hidden, and carefully watch your investments at month's end. This is not the time to risk funds in any speculative venture. This is also a time for extra expenses with your children or pets, and company benefits could be reduced while living expenses increase. Take time to protect your valuables and financial information, especially out in public. Cancer (6/21-7/22) Domestic and family matters are January's biggest challenge. The energy can trigger difficulties among family members or between yourself and your mate. Talk things over after establishing the ground rules and the importance of compromise and trust. It is also possible that your home will need a major repair, or that you'll consider relocation. This is not the month to welcome a
new roommate. Get ready, get set, go! Your year of adventure begins after the 17th. Travel will be on your agenda, along with the desire for knowledge. Take a fabulous trip where you can learn about other cultures. Consider a short-term class or a one-year program that can advance your career or prepare you for a new one you can launch in 2011. After the 15th you will be in touch with people out of the past and some new faces as well. You will attract many people into your life and be able to see their points of view. Anticipated income may be slow in coming. A raise or bonus may be put on hold, and there can be mix-ups with bills and payments. Check statements carefully and pay bills early through midFebruary. Leo (7/23-8/22) Expect frustration, delays, and personal plans put on hold through mid-March. It's important to exercise and find a daily stress reliever to calm your temper when it rises. Try to see this period as a time of preparation, to think about what you want to accomplish this year and next. Focus on your personal goals and make concrete plans to achieve them. There is great potential to multiply your bank account in the year ahead, Leo. Outline a moneymaking plan for 2010, so you can end the year with more than you have now. Otherwise the new funds could slip right through your fingers. After the 18th, relationships get a boost. You'll attract new people into your circle, and possibly a new or renewed romance. If you're dating or committed, expect to delight in romantic moments with your mate. Use this time to cultivate anyone who will be useful in your career over the next few months. Workplace tensions are thick this month, Leo. Controlling people make your life difficult, and conflicts put others at odds. Do some deep breathing and a relaxation exercise to give no one cause to question your work performance. Fulfill your responsibilities and do your best not to get drawn into stressful discussions. Company downsizing could occur, although you may not be directly affected.
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Virgo (8/23-9/22) Finances will require caution in January, and expenses could arise while income decreases under this stressful aspect. Most of all, don't risk money on speculative ventures, no matter how promising they look. Save, rather than indulging loved ones. After the 15th, relaxation is good, especially for Virgos. That's particularly important through March, 2010. Get lost in a page-turner every evening, or release stress with a workout at the gym during these highly stressful days with a workout to ensure a good night's sleep and high-energy days. 2010 is a year for love, romance, close friendships, and helpful people. Some Virgo's could meet a Soul Mate, while others will form strong and lucrative business relationships. If you need a roommate to share expenses, start searching after Mercury goes direct on the 15th. Look for a friend or a co-worker rather than a romantic interest. Life is both satisfying and upbeat after the 18th. Try to plan ahead because you will be scrambling at month's end to complete your to-do list, possibly because someone else failed to complete a project. You may even earn some extra money for going above and beyond. Be cautious about your e-mails, though, and read it through before you push send! Libra (9/23-10/22) Mix-ups, misunderstandings, home repairs, and family conflict are all possible as 2010 opens, However, the New Moon eclipse in Capricorn on the 15th suggests the situations will be manageable, and there are favorable vibrations along the way. You'll need to take charge, which is unusual for a Libra. Pay attention to these events because they will continue to unfold as the year progresses. You will want to see friends and socialize with post-holiday parties through the 15th. The trend will continue all month, creating opportunities for romance and your favorite leisure-time activities. A former love interest or old-time acquaintance will reenter your life at month's end. Be cautious. Despite a strong attraction you could ultimately regret any decision to reunite. After the 17th you will feel upbeat on your job. There are potential gains and enhanced popularity with coworkers and supervisors. Steady now Libra–all this activity could encourage you to take on more than you should. Commit only to what you can reasonably accomplish and you'll realize your good fortune. Do your best to avoid potentially difficult people and situations at month's end. Scorpio (10/ 23-11/22) As January opens, 2010 welcomes you with good news and opportunities. But this all could happen because of someone's hidden agenda. Ask questions and use your intuition and research talents to get the facts behind the gloss. More will be revealed as the year unfolds. Lucky you, as after the 17th the year highlights creativity, romance, leisure time, and children. All these will have a greater influence in your life over the coming months. An exciting new love interest (or perhaps several) is on the horizon for some singles. You're drawn to the domestic life after the 18th. Comfy evenings and weekends with family will be both sentimental and relaxing; plus, the slower, more peaceful pace will be good for you. Host a casual get-together for close friends on the third or fourth weekend. Time at home is the ideal stress reliever for at times will be a frustrat-
ing career month. Projects will stall and decisions will be put on hold. Wait it out with patience and try not to push, which will only increase your frustration level and cause more turmoil. In the meantime, take advantage of the bonus hours to catch up on any backlog. Plan, organize, and review! Sagittarius (11/23-12/21) A friendship could end this month because of a personality, ideas, or opinion clash. Or the same could happen with a club, organization, or group in which you are involved when everyone expects you to do all the work while they take all the credit. You get the first inkling of what may happen around the 15th when Mercury goes direct. Do what's right for you, but also give some thought to the karmic effects of potential actions. You have an unusual year ahead for you, Sag. Noted for your adventuresome spirit, this year you'll really want to spend more time on the domestic scene. Enjoy! After all, this only happened once every twelve years. Make your to-do list now and get started on home improvements. Cross your fingers for a nice windfall on January 15th, the solar New Moon eclipse. A raise or bonus is possible, as is a lucky find or lucky win. You can also profit from selling unwanted items on consignment, and a thrift shop or e-Bay could yield you a valuable collectible. At the least you will cash in on some sensational sales. In-laws and other people test your patience at month's end. Patience will get you further, although it will be tough to keep your cool. Turn to your support system–friends, siblings, other relatives–for emotional support, talk, and stress relief. Capricorn (12/22-1/19) As the New Year opens, pay close attention to what's happening on the career front. Listen to rumors. Observe supervisors. You may pick up a hint of what will occur over the next few months, although the first developments may become apparent the third week of January. Take care. Keep your distance if you sense a conflict brewing. You are this month's “lightspot,” Cap.! The New Moon eclipse in your sign multiplies your attraction. Share your wishes with the universe because almost anything you desire can be yours in the next several months. The secret? Believe you deserve it! After the 17th this yearlong influence is a real plus for learning and charming. You'll have a way with words and people will be especially receptive to your request. Do yourself a favor, check out fun classes or take a few short-term ones to enhance your skills. You may feel a slight financial crunch over the next few months. It will pay to be thrifty and save. Unexpected expenses could arise at month's end, when you may also have the urge to splurge. However, you could get a terrific deal on career clothing if you shop sales and use discount coupons at month's end. Aquarius (1/20-2/18) Someone at a distance could make your life difficult this month, possibly a relative, in-law, or friend. That's the best reason to screen calls and postpone any visits if you can. Around the 15th is a great time to resolve lingering issues. Browse the bookstore self-help section and use your intuition. Dreams can be insightful. On the 18th you begin a cycle of sparkle and charm to anyone you meet. Your powers of attraction also get a
boost. Make the most of it by truly believing that you deserve exactly what you want. Then make it happen! Relationships will be a bumpy ride at times in January through March. You will especially need to curb your temper and your impatience. Try to see things from the other person's perspective and keep an open mind. At the least, agree to disagree, and find a compromise that works for both of you. Money, money! It begins flowing to your side on the 17th, for the rest of 2010. This year’s long trend can do wonders for your bank account, but only if you stick to the budget and seldom give into the temptation to spend. Make savings a priority because unexpected expenses are possible, even likely, as the year unfolds. Pisces (2/19-3/20) AS 2010 opens you will experience delays and frustrations at work. Remember, both Mercury and Mars are retrograde as the year begins. Tense talks are best handled in private. Even so, say and write only what you're willing to share with others. January 17th is a day to remember, because Jupiter moves into your sign, bringing luck and potential that this planet is noted for. You can wait for good fortune to come to you, but a better choice is to make your own. Seek opportunities and follow any leads, no matter how impossible they may seem. 2010 is your year Pisces! The January 15th Solar New Moon Eclipse is a real plus for your social life. It's also an excellent influence for networking, and someone you meet mid-month could be a lucky connection. Consider joining a club or organization to widen your circle, or organize a special interest group with coworkers to master a new skill that ultimately benefits your career. You could feel a financial pinch now. A friend could ask for a loan or another financial favor. Think carefully. Chances are you won't see your hard-earned money again. Also, take time to seriously review family finances or related goods. You have the determination and willpower to live within a strict budget, if necessary, in order to take action and become debt free in 2010.
Psychically gifted since birth, Elizabeth is a professional Astrologer, Spiritual Counselor, Medium, Clairvoyant, Clairaudient and Clairsentient who interprets dreams and utilizes the Tarot as well as Astrology in readings Named one of the World's Greatest Psychics, she is a spiritual healer and gives personal readings worldwide. Her TV Appearances include Unsolved Mysteries, Beyond Chance, and The Psychic Detectives. Ms. Joyce’s first book Psychic Attack -Are You A Victim was released in October ‘07, IUniverse Press. Her second book, Ascension—Accessing The Fifth Dimension, will be released in November ‘09. Her website— www.newvisions.com is one of the top-rated in her field. Elizabeth has trained and become a Reconnective Healer. She is located in Doylestown, PA. and Bergen County, New Jersey. For an appointment call 201-934-8986.
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If you are one of the millions of Americans who suffer from Lower back or neck pain, you know how debilitating it can be. Burning, shooting nerve pains and muscles in constant spasm make even the simplest movement an ordeal. Often, just finding a comfortable position is virtually impossible. Traditional treatment starts with medication and bed rest and ends with the prospect of surgery – a painful, expensive, frightening experience. Treatments such as acupuncture, epidural injections, hot/cold therapy, massage and other "therapeutic" techniques may offer limited relief. Considerable research has produced a relatively new therapy that is highly effective in treating intervertebral disc problems. This treatment, known as Decompression Therapy, has opened the floodgates of new patients to Tri County Pain Management and Precision Pain Management Centers. Decompression Therapy is a traction-based procedure that can relieve pain associated with disc herniation, degenerative discs, posterior facet and compression-related syndromes. It also enhances the healing process and renders quick, effective and amazing pain relief that enables most patients to return to a more active lifestyle! It is an FDA-cleared procedure, and most insurances cover traction therapy. Decompression occurs as a result of an improved understanding of how to reliably cause the spine to "unload." The vertebral separation causes a vacuum or a centripetal force in the disc, which results in a "phasic change in pressure." This "vacuum effect" helps in the retraction (pulling in) of the extruded disc material.
When the disc retracts it can stop putting pressure on the spinal nerve or spinal cord. Thus the term "Decompression." Once the nerve is decompressed, a significant amount of patients will notice a decrease in arm/leg pain. Someone who has previously not found relief through other treatments is a perfect candidate for this treatment. Decompression Therapy may also be useful in determining the overall prognosis of passive care and expediting the phase-in of rehab protocols. Clinical findings suggest Decompression will create a relatively quick initial response. Patients who do well tend to feel a sense of relief (which can be direct pain cessation or a centralization of pain and/or reduction to an ache or stiffness) within six sessions. Full relief, if attainable through this passive treatment, can be in as soon as a few weeks. (Occasionally a "stubborn" pain syndrome may continue to improve slowly over 15 sessions, though this is not the norm.) Often, patients will be treated in 4-6 sessions and notice enough relief to allow active rehab to begin. Their Decompression may continue (pre- or post-rehab depending on the methods chosen) for 4-6 further sessions before discontinuing or reducing the frequency. Typical frequency is 3-5 times per week. The extent and seriousness of the symptoms will determine if more than 3 sessions per week should be used. Treatments only take about 25-30 minutes, and again, most insurance companies cover them. For more information on how you can benefit from the Dynamic Traction System (DTS), call Tri County Pain Management Center 215-957-5400 or the Precision Pain Management Center at 215-657-9393.
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