January-February 2008

Serving Bucks, Montgomery, Philadelphia and Delaware Counties

COMPLIMENTARY

January/February 2008

everything

Health & Fitness You Can Imagine!

E L B I C

LE INVVINICN E PAPA

Valentine Eyvon Aprile, 35 Bethlehem, PA

Dan Briere’s Got the

EXTRA EDGE

YOGA A Cross Training Alternative

YES! Healthy Pets Section Inside

Girls Can Be Ironmen Too! www.PhillyFIT.com

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January/February • 215-396-0268 • www.phillyfit.com

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Serious Care Starts Here.

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Come to the PhillyFIT 5K walk/run prior to the bash... held right at the bash location! Party at the BASH after your walk!

Call for registration details. Proceeds going to WAGS animal rescue.

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contents

January/February 2008

PHILLYFIT family

YO GA

Published by: Jalynn Concepts

Publisher: Jami Appenzeller-Yancey Assistant to Publisher: Faith LaRosse Art Direction & Design: King Design, LLC

pg.14

Cover Photography: Photo of Valentine taken by Joe Chielli, Church Street Studios.

Photo of Vince Papale’s family taken by Bill Mason photography. Photo of Danny Briere provided by the Phila. Flers organization.

Copy Editors: Heather Hoehn, Elizabeth Evans, Bev Appenzeller, and Mary Nearpass Distribution Manager: Jim Appenzeller

pg.28

articles

Calendar Of Events: John Beeler Ad Sales: Jami Appenzeller-Yancey jami@phillyfitmagazine.com Rita Henry ritahenry@phillyfitmagazine.com

Publisher’s Page ......................................... 8

Yoga as a Cross-Training Alternative.... 14 The First Step........................................ 16

Editoral Photographer: Bill Mason

Sweet Surrender.................................... 18

Eventing: Lloyd Yancey & Jami Appenzeller-Yancey

Marathoners, The Phila. Marathon........ 20 Yes, Girls Can Be Ironmen Too............. 22 Acne Induced By Exercise..................... 26 Building Your Child’s Confidence......... 27 Vince Papale.......................................... 28 Philly’s Fittest........................................ 30

INVINCIBLE Vince Papale pg.45

Danny Briers......................................... 32 ASK Fernando...................................... 35 Metamorphosis...................................... 38 Greater Expectations............................. 40 Build Your Own Personal Brand........... 43 Choosing Your Canine Companion...... 45 Physical Therapy For Animals............... 48 Rabies.................................................... 50 The OFF Season.................................... 57 Belly Dancing, An Ancient Art............. 60 Calendar of Events................................ 62 Treating Frequent Headaches................ 68 Stargazing: Healthy Horoscopes........... 64 The PhilltFIT Challenge....................... 66

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Distribution Assistant: Derek Appenzeller-Exner, Charles Peeples, Michael Lougin

Choosing a

CANINE Companion

All inquires are welcome...

Call us NOW! 215-396-0268 Toll Free: 866-PhilFIT (866-744-5348) Fax: 215-396-0288 www.phillyfitmagazine.com Jami@phillyfitmagazine.com Advertising Deadlines: Reservations for the March/April 2008 issue: February 5, 2008 Ad Copy Due By: February 10, 2008 Payment Due By: February 10, 2008 PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bimonthly, distributing 60,000 magazines tomore 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.

January/February • 215-396-0268 • www.phillyfit.com

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publisher’s page

How to Have the Best Ex of Your Life

How lucky I am to start with a blank page each issue to help navigate my own daily life. I wish everyone had his or her own Pub Page, but that also would mean that everyone would have their own magazine.

With that, comes deadlines and printing issues. Come to think of it, perhaps that’s why blogging is so huge… I digress. Perhaps you actually DO have your own mini-magazine; it’s just not published like mine.

I am sure it’s filled with endless chapters, some laughable, some not.

Sometimes I find it hard to believe that I’ve lived through some of mine, and even feel motivated to keep on trying to start new ones.

Each time I think about a topic, it occurs to me that I can’t be the only one going through whatever I’m going through at the time. I can’t be the only one with occasional fears, ridiculous insecurities; the need to vent or the desire to share my experiences so that someone out there might learn by my actions or mistakes. I do enjoy putting my own spin on things – “life’s curveballs remedied,” if you will. So, here I go again giving you front row VIP access to my world and my personal (well not anymore) Ex-periences and growing pains.

...out with the OLD

The Battle of the Ex’s...

Lately, I feel like the Dr. Phil in me really needs to be unleashed.

I continue to hear Jerry Springer-style horror stories from my gal pals and guy buddies. It seems like everyone’s “Ex” has gone insane.

But why on earth does it have to be that way? Sure, there’s history there. Perhaps children are involved, which means good-bye never means good riddance. I think adults need to start acting like adults and leave the past behind; just close the door and move on. I think back, did I act nutty too? Gosh, I hope not. I am embarrassed for others when I see them behaving that way. What did I do to salvage myself during a failing relationship? I survived and walked with a clean slate, more than once, but how? I find myself thinking about this lately, when asked 8 I PhillyFIT

January/February • 215-396-0268 • www.phillyfit.com

Photo taken Dec, 2008 by Joe Chielli, Church Street Studios

No, that’s not a typo. Sorry, no tips on how to find your G spot among these pages today.

I’m thinking that everyone needs to find their own “Me” Spot. The spot in your gut (and your brain) that dispenses self pride and self worth! The spot that says it’s okay that your relationship didn’t work. You still matter.

Life still goes on. This too shall pass!

to give advice to Janice, my girlfriend who is simply wigging out and making a fool of herself with her Ex-treme behavior and antics. I try to remind her that although I am gleefully ecstatic with the man in my life now, I do carry a bit of baggage. But I can honestly say, I’ve always prided myself with knowing that “I walked in like a lady, and did my best to walk out like one too.” I’m sure I invented a new curse word or crude gesture along the way, but that’s about as far as I went on the loony scale.

With over fifty percent of all marriages ending up in divorce court, we need to be able for someone to stand up to say, “Hey, he’s just not into you!” – Wait, er…that was already said. Maybe, “Hey, let’s all play nice.

It’s true, life really is short!” I know, easier said than done, when it’s YOU who is sitting in the painful rejection seat. So, off I go to think about this for a minute, so I can sort it out with you, out loud, here on paper, just how we should handle ourselves when our worlds seemingly fall apart, or crack into two.

Having an Ex-orcism?

I can’t help but wonder - don’t those irrational, emotionally-charged Ex’s out there have any pride? Don’t they want to maintain the friendships that they cultivated during the “good years” of the foiled relationship? Whether you’re an Ex-boss, Ex-friend, Ex-lover, Ex co-worker...Ex-con(ha)...whatever...why lower yourself and give in to the drama? Do you really want to become a monster in the eyes of your nemesis? Do you really have to give into schoolyard nonsense? Do you have the moral make up to just say no? Or are we all just too burned, too bitter or just too hurt to move on? Are we a nation of broken people and stomped-on hearts? Does disappointment and pathos prevail or can we all just brush ourselves off and get back on that bike and ride it through the trying times? Can we avoid Ex-orcisims all together?

thinking that “The One” got away. We are different people as we mature and develop and if our lovers don’t mature and develop with us, well, that just isn’t the behavior of a soul mate after all, right?

• Revenge is never a good idea Don’t let negative emotions unleash your inner eighth grader or your inner Glen Close. I know a borderline psychotic woman who actually got a job at her Ex’s firm just to monitor his actions and would torture him daily by eating in the cafeteria when he did, taking breaks when he did to spy on him and even sent him emails laced with contempt.

He ended up leaving the firm and her fate was working in a place that she loathed. No winners there.

• Lean

on your friends, but don’t use them as quasi-therapists

Don’t turn into a crazy Ex yourself. Try to avoid stooping to such levels at all costs. If you’re feeling like you need to cast a spell or stick 1,000 pins in a voodoo doll, then go ahead, but don’t do anything irrational.

Sometimes the best thing to do is just let all your feelings go over a martini or two (Sex In The City Style). Beware not to drone on and on about your woes. Remember, everyone has problems, even if on the outside it doesn’t appear that way. Limit your sob stories to one hour and offer to let your friends confide in you about their issues.

(This will take your mind off of your pathos and give you a better perspective about life’s little speed bumps). I’m not advocating alcohol consumption here, but rather an intimate get together with friends that have known you a while – before you even met your Ex!

Have an Ex-cellent adventure instead!

I say buck the system! To me, being an Ex can be Ex-hilarating, Ex-onerating...go ahead, fill in the blank with any positive “Ex” word and I challenge you to embrace that mentality when/if it’s your turn to be the dreaded “Ex.” Think about it, what a perfect opportunity to join a gym, make yourself HOTTER than ever before. What better way to really show your Ex what they are giving up! I’m telling you, the gym can be quite the escape, or shall I say the “Ex-Cape!” When you’re pounding the pedals on that spinning bike and imagining that certain someone standing right before you, your pace gets stronger and your legs pedal faster/harder and before you know it you really have “sweated the small stuff ” right out of your system. And who knows who, or what, might even be in that spinning room, right next to you!

Mr. Right? Probably not, but maybe Mr. Right Now. Perhaps a friend, a new workout partner you wouldn’t have entertained IF still in that relationship. I believe that if you are doing the right thing, acting the right way, taking life by the horns, even when you think it’s not fair, there is some kind of “reward” if you will, waiting for you for being so good, proper, poised/keeping your composure. Take the high road; you might be pleasantly surprised by the path that lies ahead.

...into the NEW

Below are some tips and tricks to keep in mind when practicing safe Ex. Too bad there’s no magic pill available to take away some of the loss and pain. The best you can do is to hold your head high and keep these pointers in mind…

• Soul mate, schmolmate There really are a lot of fish in that sea. Don’t fool yourself into

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Photo: Joe Chielli

Practice Safe Ex!

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• Harry was right Harry really could never be friends with Sally. So in real life can men and women “just be friends?” I say more likely no, than yes, especially if they shared intimacy in the past. Women may look for crumbs of attention after a man walks out on the relationship. Ladies think about the last time you ate a plate full of crumbs, not very satisfying, right?

Devote some time to “cleansing your environment.” Take his number off your speed dial. Un-save those “cute” messages of yesteryear.

Put new pictures in those frames. Do it now or you’re bound to mourn the relationship for longer than you actually need to.

• Nobody needs an Ex buddy We left out the “S” for savings, as in women should be saving themselves for men who really love and care about them! Many say that the best way to get over a man is to get under a man. Hmmm, I disagree. There’s no need for a 3:00 am booty call or drunken dialing games. This is why they invented Pino Grigio, a good book and hot baths. Hell, ever try hitting the gym at 10:00 p.m.? Believe it or not, there’s something really awesome about showing up at that hour for a killer workout! It’s surreal, or peaceful, or better yet, maybe what I am trying to say is that it’s nice to do something TOTALLY FOR YOURSELF, and trust me, the ‘after’ feeling is as good as your past “after” feeling with your partner. It’s called euphoria I think? Let your workout high be the better high of choice for the time being.

• Don’t make an ass out of you and me Don’t assume that your Ex is tripping the light fantastic. Don’t have delusions of grandeur that he is out until 2:00 a.m. partying it up at the Playboy Mansion with Miss May, June and July. Dumpers quite often go through the same sense of loss as dumpees. They also have to take you off their speed dial, out of their picture frames and off their mind. And remember, while he is mourning, you’re now hitting the workouts with such vengeance, be the one feeling a lot better than your partner might be. (Oops, didn’t I just say ‘no revenge’? Okay, this kind of redemption is the ultimate, getting a kick-ass body is where we draw the line.)

• Love

means never having to say you’re sorry?

Bull-lo-nee!

Why am I a bit of an Ex-pert on this topic?

I’ve had some Ex-perience in this area, and I’ve spent a lot of time on the treadmill thinking about how I contributed to my past successes and failures. I made myself a promise not to step off that machine until I had thought of something I could do to better.

Ex #1: Well, I was just too young and immature to understand the commitment that I had made. I had spent way too much time with Wedding Barbie in my youth. He was, and still IS, a very nice guy.

It’s just that I was overwhelmed and essentially smothered by his love at that impressionable time. We chose to have a child right away - a total blessing that couldn’t have been a better decision. But we were too busy trying to make it when maybe we needed to spend some time slowing down and enabling us to grow up. Maybe we should have explored the world together. I found myself overwhelmed. Thank God, I was instinctively a loving mother with a drive to do what was right for my son. But I had lost my ability to know what was best for my marriage.

Had I known the power of couples’ therapy back then…

Ex #2: Admittedly, this topic is still a bit raw. They say everyone has a stinger in life…this one is mine. Looking back, I must have overcompensated for bailing on Ex #1. So, I tried extra hard with this one. It’s called, “evergivesomeonetoomanychances?” That was me. I gave it more (too much) time, was more (too) understanding and was more sensitive and sensitized having gone through the first failed relationship. Perhaps, I tried a little too hard, if there’s such a thing. Maybe I was a little too text book (Pot roast anyone?). Was I feeling a bit tormented and paralyzed by not knowing how to act or who to be anymore? Uh, that’s a big fat yes. I had lost Jami (my “me” spot) somewhere between #1 and #2 and I promised myself that I’d never allow #3 scramble my head or my heart in that way again.

#3: No Ex He is all that. I’ve finally figured it out, and this one has me ready to give up my “me” spot and enter the joy of a “we” spot.

For the record, I wouldn’t change a thing about my past or the decisions If you, or your Ex, are too proud to admit that something went wrong that I made. It was a rough road getting here, true. But I am quite in your relationship (and perhaps he/she contributed to its demise), proud of today’s Jami, a woman who can appreciate #3, (Lloyd, the then take the “I’llbethebetterperson” road and help reach closure by hubby), completely with every inch of her being. I am not sure if I offering the illusive olive branch. Even if you’re not the one who is ever thanked my ‘Ex’s’ for helping to make me who I am today. Maybe at the source of the break up, acknowledge that a new chapter is now that should have gone along with the “I’m sorry” part. I hope somehow, starting. SAY YOU’RE SORRY. It’s easy, it really is. You might not some way, I may have touched them, too- the good, bad and well, yes, be sorry that he cheated on you, but you can honestly say you’re sorry the ugly. It’s all good now. I took the personal time to make peace with that the relationship is over. Show that wonderful, compassionate side each dark period. And what’s nice, my #3 THANKS ME for what I’ve one more time to the soon to be “Ex”, it will not only make you feel done to bring myself to our table, complete and whole: ready for love good to remind them of your better qualities, but it will hopefully help and togetherness. them open a window to reciprocate and start the amicable breakup.

After reading this Pub Page, I hope that all of you (especially those Acknowledge that when it was good, it was great! “I am happy to have who are going through the Battle of the Ex’s) can find your own “me” had this time with you, you know, you taught me XYZ-ABC, I’ll never spot as you regain normalcy or equilibrium. Everyone’s healing period forget the lessons I have learned from you” or “I’ve learned a lot about and coping skills are different. This much I know. myself through our journey together.” Because you know what, it’s And one last plug for the gym: instead of spending all the dough for likely true. You ARE a better person, or, hopefully, you are. Actually, lawyers, use some of that money to invest in a good personal trainer! make sure you are. Again, don’t waste your time pussy’ footin’ around.

I really do believe that a good workout can provide an outlet for Recognize the good, channel it in to a place in your heart where it aggression and emotional turmoil. Even certain stretches/yoga classes belongs, and get yourself ready to share that wisdom with your brain, can cleanse the mind and help with sadness, loneliness or depression. the next time opportunity knocks again for a potential relationship.

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Heck, just getting out there and walking will help. I know it’s cold outside, but there’s something Ex-citing about bundling up! Take a winter walk through the neighborhood; admire the beauty and stillness of the season. Notice the details, the way snow looks on holly leaves, the smell of a fire burning somewhere in the distance, the interesting shapes of icicles. And while there will always be a voice inside of you wondering what that icicle might look like stabbed in the eyeball of your Ex, know that visualization is always better than playing out our spiteful actions in reality. There are no consequences to private thoughts. Set a good Ex-ample for all. I’ll leave you with a funny quip that a good friend of mine told me recently: “Jami, don’t worry, we ended the relationship amicably and if you want to reach him, you can email him at lyingcheatingsonofabitch.com.”

Ex’s and Oh’s,

Favorite Quote of the Month: ATTITUDE by: Charles Swindoll

The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company... a church... a home.

The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past... we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude...

I am convinced that life is 10% what happens to me and 90% how I react to it.

And so it is with you... we are in charge of our attitudes.

letters to the publisher Dear Jami, I’ve wanted to tell you that I was so excited to hear about your pregnancy…and that it’s a girl!

I know that you have such a strong and resilient spirit and that has enabled you to raise two boys so successfully on your own. But along with being a strong woman, you embrace and possess all the positive elements of feminism, resulting in a combination that not many women have. I think it’s awesome that you now will have a little girl to rub off on and who will learn these traits from you…she is definitely bound to be one tough cookie, and all the little boys out there had better watch out!

Natasha Shapiro, Temple University Student Dear PhillyFIT, Hello my name is William Erb and I currently live in Huntingdon Valley.

I have seen Jami Appenzeller in LA Fitness a few times since I have been going there. She recently had

a baby at Doylestown Hospital, the reason I know that is my Aunt is a Nurse there. She told Jami about me and how well I am doing. Well, to give you a little background on where I am at right now, I started going to Weight Watchers on January 31, 2007; at the time I weighed 392 pounds, actually, almost at that 400 pound mark. Well, with eating right and exercising every day I have been able to lose over 117 pounds in 10 months. This was done with a lot of hard work and determination, and I have a goal to get close to 200 pounds by the end of this January.

I currently weigh 274 pounds; I have really stepped it up this past month. I have been determined to lose 5 pounds a week until the end of this January, and it is really hard, especially because I am at a tough stage in the process. I work out about 25 to 30 hours a week; lots of aerobics, and I also take two cycling classes at LA Fitness. They

No Ex-cuses!

Things to keep in mind when trying to Ex-press yourself: (Special thanks to Dr. Nodrick and www.whispy.com) • The “high road” is always a good choice.

• Ninety percent of the emotion associated with a conflict-laden exchange with your Ex stems from the history (yours, theirs, and your shared history) rather than the event itself.

• Conflicted incidents with your Ex actually trigger thoughts that produce negative emotions, which, in turn, lead to your making a negative response, which sets the stage for more negativity in any subsequent interactions with them. Opt to substitute a negative-emotioninducing thought with a more productive thought.

• Anger is the most frequently cited feeling associated with conflict-laden exchanges with the Ex. However, anger usually masks a more specific and accurate feeling.

• If you are feeling “controlled” or “suffocated,” consider the possibility that you might be acting in irresponsible ways.

• If you are feeling “overwhelmed” and “unappreciated,” chances are that you have been overly responsible in your actions.

• Keep your voice tone in check.

• Have an “out” prepared. For example, “We’ll have to keep this brief because I have to pick up the kids in five minutes.”

• When an issue needs to be addressed with your Ex, book a specific time with them to address it and keep it to one issue at a time. Use a neutral location. Be clear, ahead of time, regarding your feelings and exact on what you want them to do differently.

Be able to state, in a positive way, what you want them to do differently (e.g., I want you to leave earlier so you will be on time to pick up the kids.) rather than in a negative way. (e.g., Stop being late.) Avoid using “never” and “always.”

• If you absolutely cannot talk with your Ex, find a neutral third party to Ex-change information. (Children are not a neutral third party.) PLEASE, leave the kids out of it! It horrifies me to see what kids go through, and I vowed to make the experience with my Ex’s and my kids the best it can be for both of them, not me. I’ll be ok if my kids are ok. And every kid has a right to be with both of their parents, WITHOUT the ‘Ex’s’ interference.

Bottom line? Let your kids live and love, they deserve it. They’ll appreciate you more than you might know at the moment. It will come over time, and last forever.

help me out a lot. I feel so good when I come out of there. I think that I would be a great inspiration to people and give them hope so they can do something amazing.

With a little hard work the reward is priceless.

All, the Uniter, the Universal One. Doesn’t that sound like you??

Guess you’re living up to your given name. It must be your heart name!

Thanks again, William Erb

Thanks, Ralph Nigro, ND Natural Health Solutions, Drexel Hill

Hi Mary, I loved your article in the Nov/Dec issue titled: ‘Tis the Season to be Jolly! I wondered if I could copy it for my staff! Here at Kutz we have an ‘Attitude of Gratitude’ as our school theme. I loved what you wrote and thought the teachers could use this message especially at this hectic time of year.

Hi Jami, Wanted you to know that I read your son’s article. You have a pretty amazing son - It reflects the great job you apparently did.

Congratulations on a job very well done. We need more parents like you - the world would be a better place.

Jeannie Kahley Principal at Kutz Elementary

Anne Khoury New Visions Magazine

Dear Jami, Did you know that the way you spell your name is an Arabic name, where it’s pronounced Jah-me. It is considered one of the 99 names of God or Allah. It is the 87th name and literally means the GATHERER, with secondary meanings being the Collector, The Assembler of

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Dear JJ, You and Lloyd are the envy of every man and woman. Don’t ever stop sharing your thoughts in your Pub Pages... in contrast to most typical writers (and virtually any other publisher), you come off as so open and real... I’d venture enjoy reading them... you’re

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to say that your page is probably the first thing most women (and maybe the men?) turn to now.

Face it - you’re Philly’s Brad and Angelina, and of course everyone wants to know what you’re doing!

I enjoy reading them... you’re so open, expressive and even vulnerable. All of your readers feel they know you personally. The “nookie” thing in the last issue’s article surprised me, but what do you expect of an over-the-hill celibate puritan like me? ;>) Please don’t ever change.

Charles Peeples The Valkyries Dear Jami, I am sure you met many people at the conclusion of the Step-Up for Diabetes walk last weekend, I was the one who came over early and thanked you for your magazine. As I had mentioned, your magazine came out about the time I started focusing on my fitness and healthy eating goals, over 3 years ago. It is such a motivational magazine, with very good articles and stories, and I appreciate your efforts in putting it out. After reading the e-mail to you from your oldest son in the current issue, I think you can safely say

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you’ve raised a son to be proud of.

Joe Booth (a fan and reader since the very first issue) Dear Mr. Cannon and Ms. Appenzeller-Yancey, I just read your article on supplements in the current magazine, and I wanted to write to you with some of my thoughts. First, I think it was a great idea to write about supplements, as there is a lot of information out there, often conflicting. I know that part of the problem is that new things are being discovered and better understood all the time, so there is always something new coming out.

It’s hard to keep track of the newest things! Second, your magazine seems to try to appeal to both mainstream and holistic-minded folks, so perhaps you include articles from both perspectives.

However, these two points of view often clash on what is the best approach, so sometimes it seems like there is conflicting information in your magazine.

For instance, in the supplement article, Mr. Cannon wrote that natural vitamins are not better than synthetic. But, in his April 2008 study at the Universtiy of Scranton,

Dr. Joseph Vinson showed that CoQ10 supplements derived from food sources had 20 times more antioxidant activity than standard USP (synthetic) CoQ10. Similarly, a clinical bioavailability study conducted at Northridge Hospital Medical Center (an affiliate of UCLA), demonstrated that persons taking food-derived selenium supplements had significantly higher levels of selenium in serum than those same subjects when taking USP selenium. Anyway, I guess I was just hoping that you might consider presenting all sides of an issue. As a long-time proponent of holistic wellness, I suppose it is sometimes difficult to hear something dismissed outright, when there are always good things on both sides. Thanks so much for taking your time to hear my side! I really do appreciate it! (I know that “tone” is difficult to convey in email, so I will let you know that I really am not trying to come off as preachy or accusatory!) I know I am just one reader among many, and those many readers will all have different perspectives. Thanks for listening to mine!

Sincerely, Aimee Rodriguez

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Jami, You made a comment in your Nov/Dec issue’s Pub page about a saying you love, “I’ll take care of me for you, if you’ll take care of you for me.” It should be added to all school curriculums!

Thanks, Lisa Appel Jami, I know this will sound corny, but I’m really proud of you and how well you built the magazine up to a very successful product and brand.

And not to mention the charities you have helped! Even though I haven’t been able to steer any advertising your way yet, I’ve been lucky enough to see you bring your magazine and company to a verywell respected creation that came from your hard work and devotion.

It’s always good to see someone local do well and I felt compelled to tell you that. You have my best wishes for a wonderful holiday season and a very happy new year (with even more success for PhillyFIT!).

Sincerely, Scott Noble, Advertising Manager John Kennedy Dealerships

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13 I PhillyFIT

AlternativelyFIT

YO GA as a cross-training alternative

by Meagan Satinsky

I

If you’re an athlete or a fitness enthusiast and have ever been curious about a new way to get in your resistance work, you might be surprised to find that yoga makes a perfect companion for athletes of all sports. Yoga can help you develop better a breathing technique while it improves your balance, flexibility, core strength, and endurance.

familiar to yoga teachers and practitioners for years, are now supported by research.

Yoga is also a great low-impact way to cross train. Cross training is a necessary approach for athletes who do the same sport or exercise routine year-round. Adding new exercises can help reduce injury, relieve training boredom, add variety Yoga, which translates to mean “union”, is a centuries old and help recover from hard aerobic or strength workouts. practice that has gained tremendous popularity in recent Yoga can be done at a high or low intensity and there are years. It is the most rapidly growing health movement of today hundreds of postures that can provide a workout for any with more than thirty million devotees estimated to practice athletic need. A multitude of Yoga classes is being offered on a regular basis. In recent years, people’s attitude towards today. With so many choices, including Hatha, Vinyasa, health, spirituality, one’s way of life and their place in society Ashtanga, Power, Viniyoga and Bikram, it can be easy to have changed dramatically as they search for answers to their get confused. everyday problems. Although we cannot always control these developments, yoga becomes a useful tool in learning Hatha Yoga (translates to “sun”/“moon”) is a general term to face them. that encompasses many of the physical types of yoga. Most Hatha yoga classes are slow-paced and gentle, and are a good A regular yoga practice offers vast benefits: it helps to starting point for beginners. Its aim is to unite the mind, body, maintain energy and strength, increases flexibility and range and spirit. of motion, improves balance, stimulates circulation and hormonal systems, relaxes tight and sore muscles, flushes Vinyasa Yoga means breath-synchronized movement and out toxins and impurities, lifts depression, improves sleeping is generally more vigorous, with an emphasis on breathing. A patterns and cognitive function, counteracts fatigue and practice typically begins with sun salutations and moves on to lethargy, oxygenates the body and gives the mind and more intense stretching. Throughout the practice, each pose is body a rejuvenating break. These benefits, which have been balanced with a counter pose.

14 I PhillyFIT

January/February • 215-396-0268 • www.phillyfit.com

A

AlternativelyFIT

Ashtanga Yoga translates to “eight-limbs” in Sanskrit. It is a fast moving, intense style of yoga practice, and is based on a progressive set of sequenced poses, synchronized with breath. Ashtanga Yoga can be quite physically demanding because of the constant movement from one pose to the next.

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Power Yoga is a western interpretation of yoga and is based loosely on Ashtanga Yoga, as it moves through a series of poses without starting and stopping.

Viniyoga is a style of yoga that was created in the 1970’s and emphasizes the breath. It has a relaxed approach to placement of the body and a less vigorous pace than Ashtanga or Power Yoga. Often times, poses are modified to meet the needs of the individual using props such as blocks, blankets and straps.

Bikram/Hot Yoga is practiced in a 95-105 degree room, which helps loosen tight muscles. Due to the high temperature, many people sweat a lot during the class, which is thought to help cleanse the body of toxins.

Since there are so many types of yoga to choose from, it is recommended that you try different classes and teachers until you find one that best suits you and your needs. It is also important to find a well-trained and qualified teacher to guide you through your practice. Visit the website of a professional organization like the Yoga Alliance, which provides the names of certified teachers, or ask at your local health/ fitness club or yoga studio for a schedule of class times and descriptions.

Always be sure to make your teacher aware of any physical limitations prior to practicing.

Yoga is truly a practice you can adopt for life. You may soon find yourself practicing breathing techniques outside of a yoga class. In fact, yoga is most beneficial when incorporated into your daily routine, even if only five or ten minutes a day. As you start to feel these benefits, you will naturally want to add a little more time to your practice. That is the beautiful thing about yoga…it can be anything you want it to be.

Namaste!

Meagen Satinsky is a registered vinyasa flow yoga teacher and licensed physical therapist. She is an avid runner, having completed four marathons since 2003.

Her athletic experiences combined with her knowledge of human anatomy and physical therapy makes her sensitive and well attuned to flexibility issues that many individuals and athletes encounter. You can contact her at Meagen@phillyfitmagazine.com.

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15 I PhillyFIT

PhysicallyFIT

T

hink about it. Walking is the one activity that almost everyone can do without any cost, equipment or special environment.

So why aren’t you doing it? If you can put one foot in front of the other, you have a gym that can go with you anywhere and everywhere. This article will explain the whys and hows of the simplest way to get in shape. So lace up your sneakers and get ready for a journey to better health and fitness.

10 Good Reasons to Walk

1. Your heart. Walking keeps your heart healthy by lowering

low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol) and raising high-density lipoprotein (HDL) cholesterol (the “good” cholesterol). A regular walking program also reduces your risk of developing high blood pressure, a factor that contributes to heart disease.

2. Your health. In addition to decreasing the risk of heart

disease, a regular walking program can lower your risk of developing diabetes and certain types of cancer.

Why wouldn’t you?

3. Your weight. At the proper frequency, intensity

The

First

and duration, walking is one of the best exercises with the fewest risk factors. If you want to drop those pesky pounds, participate in a regular walking program.

4. Your mood. Regular walking can

reduce feelings of depression and anxiety.

5. Stress. A brisk walk is a great

STEP

By Gina Mancuso, PT

“Walking is man’s best medicine”

Hippocrates

16 I PhillyFIT

stress buster. Try it the next time you need to blow off some steam.

6. Your fitness level. Walking

is the new running. You don’t need to pound the pavement to reap the benefits and improve your fitness level.

Done properly, walking can take you to the next level of cardio-respiratory fitness.

7. Sleep. We always seem to want

more. Regular exercise can improve the quality of your sleep so that you wake up feeling rested and energized.

8. Your sex life. Too tired for sex?

Uncomfortable with the way you look?

Regular exercise can boost your self esteem and leave you feeling energized, having a positive effect on your sex life.

9. Your bones. A consistent,

weight bearing exercise program helps to strengthen bones and prevent osteoporosis, preventing immobilizing fractures.

10. Your brain. Regular exercise

promotes clearer, more creative thinking.

Want to develop “the edge”? Add regular exercise to your routine.

January/February • 215-396-0268 • www.phillyfit.com

PhysicallyFIT Set Yourself up for Success

Before you get started on a regular program, there are a few things to do: First, get a good pair of walking shoes. Expensive sneakers are not necessary, but it is important to have a pair of shoes with a comfortable, supportive arch. Worn out sneakers can lead to sore feet and nagging injuries.

Wear the proper clothing

Whether you walk indoors on a track or treadmill, or outside in the sun or snow, your clothing is important. Wear clothing that will allow perspiration to evaporate. Dress in layers if you will be outdoors in the cold and don’t forget to cover your head and your hands. The more comfortable you are, the more likely you will be consistent with your routine.

Protect your skin from the sun

Always wear sunscreen when walking outdoors, no matter what time of year.

of the three month period, you have the chance to adjust your program if necessary.

Stay Motivated

A regular walking program is simple, but it’s not easy.

Staying in it for the long haul will assure that you attain your goals. And you’ll need support. Make exercise fun by doing it with a partner. Set challenges for yourself or for each other.

Vary your routine, by walking different routes, listening to a variety of music or books on tape. Have a reward when you achieve a goal. The point is, a regular walking program can be a fun part of your life when you build a program that excites and motivates you.

Once you take that first step, you will be on a journey to better health and fitness. A journey always worth the trip!

Gina Mancuso is a Physical Therapist and Wellness Consultant. She is the president of CoreFitness, a personal training, group fitness and wellness education center in Philadelphia. She can be reached at 215-421-7856 or gina@core-fit.com

Protect yourself

When walking in the dark, be sure to wear reflective and/or light colored clothing. Walk with a buddy and always be aware of your surroundings.

Designing your Program

If you are new to exercise, it is so important to begin slowly and easily, to prevent injury and develop ‘exercise confidence’.

Begin your program so that you will be successful. Start with small goals that are achievable, so that you can feel good about your accomplishments.

As you develop your baseline fitness level, the need for variations in intensity, frequency and duration arise. In order to make gains in cardio-respiratory fitness, you must challenge your body to continue to see results. For example, if you have been walking at the same pace day in and day out, walk faster for shorter periods of time. If you always walk the same route (or the same level on the treadmill), add hills and elevations to increase the intensity.

Instead of your usual three times a week walking schedule, add a fourth day to increase the demands on your body. Making these changes in small increments will ensure your success and decrease the risk of injury.

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17 I PhillyFIT

NutritionallyFIT

SWEET Surrend A Matter of Moderation

S

ome folks claim to be sugar junkies, addicted to the rush of the sweet white grains. Without being too boastful, I think most of you are probably in the Little Leagues compared to me. Some lowlights-until recently, I ate meringues for breakfast, chocolate chips for a morning snack, and jelly beans for a quick rush of energy. I couldn’t walk by a display of Peeps without stashing a few in my shopping cart. Then there were those neon-colored marshmallow peanuts…

I’m slightly reformed now, having replaced the meringues and jellybeans with nuts and cereal. But as a person otherwise committed to a healthy lifestyle who has to manage a chronic sugar habit, I was anxious to discover from the experts: how bad is the substance that some foodies call “the white Satan?”

As NovaCare Rehabilitations’ Jeanie Subach reminds us, sugar is a form of carbohydrate. Contrary to the bad science behind some diets, carbohydrates in themselves are not evil. “We all need carbohydrates in our diet, particularly if we are athletic,” says Subach, a boardcertified sports dietician (MA, RD, CSSD, LDN) who teaches at West Chester University. Sugar, she says, occurs naturally in fruits and vegetables, which provide a lot of nutrients for 18 I PhillyFIT

a small number of calories. But we aren’t talking about that kind of sugar, are we? Instead, we are discussing the type that the Penn States Health Care Service defines as table sugar, derived from sugar beets and sugar cane plants.

Brown sugar, corn syrup, honey and maple sugar are also chemically similar to the grains we use to sweeten coffee and tea.

And it is that kind of carbohydrate that needs to be consumed in moderation, says the registered dietician and her colleague Patti Skahan (MS, RD, LDN), also a registered dietician, who teaches at Eastern University. Unlike complex carbohydrates, like those in whole grains and vegetables, “Sugar is an empty calorie,” says Skahan, a recreational biker and runner. Instead of grabbing the cookies, “Think about things you could eat that provide nutrition, complex carbs, vitamins and minerals,” she recommends. Yogurt, vegetables with low fat dip, fresh fruit, whole grain crackers, popcorn, nuts or trail mix are all nutritious snacks.

“Watch out for processed sugars in cakes, candy and soft drinks,” advises Subach, a mother of three and marathon runner. “These sugars provide empty calories with little or no nutrients.”

There’s no magic equation for figuring out how much simple sugar is too much.

Instead, Subach suggests checking out the food pyramid site (www.mypyramid. gov ) designed by the United States government and plugging in your individual numbers to see how many discretionary calories you have in added fats, oil and sweets. In the general class of discretionary calories Subach includes sports drinks like Gatorade-except for those who exercise. “No sports drinks unless you are sweating (from exercise)” is the rule in the Subach household.

So, unless you are recovering from that long run or hockey game, watch the Hershey’s Kisses (by the way, Subach allows herself four dark ones a day).

But both nutritionists agree that deprivation can be dangerous, often leading to overindulgence or unhealthy behavior around food. “If you deprive yourself, then when the food is in front of you, you won’t have control,” says Skahan. “I enjoy food, and I don’t want to be the food police.” If a parent is a recovering sugarholic, how do they help their kids learn good nutritional habits (do as I say, not as I used to do)?

Although schools are more interested in promoting healthy food decisions than they used to be, parents are the ones most capable of teaching their children how to make wise decisions. Examining the decline of soft drink sales in the public schools, Center for Science in the Public Interest Margo G. Wootan

January/February • 215-396-0268 • www.phillyfit.com

NutritionallyFIT

der

By Elizabeth Eisenstadt Evans

praised the move but added a caveat. But then she added, in a CSPI press release, that she was concerned about the increase of sales of “so-called sports drinks,” which she termed “little more than sugar with added salt.” When kids switch from Coke to Powerade, there is little progress, asserted Wootan, “It’s just going from the fire back up into the frying pan.”

When she packs her children’s lunch, Subach includes a whole wheat bread sandwich, fruit, milk, and a small sweet portion-controlled snack, because she says, “I don’t want to set them up to be the kids who go to other people’s homes and gorges on candy.” When helping your kids make good food choices, use your common sense, advise Subach and Skahan. Help them learn about good nutrition by having them look at charts and websites and figure it out for themselves. Most of all, get them moving. Then get moving yourself. “If you are physically active, you can eat more food, says Subach, who points out that one doesn’t see a lot of overweight runners at races.

Even the two dieticians, who constantly strive for healthy eating habits, admit it is easier to give advice, than to follow every day. This leads to one more conclusion-if you yield to the lure of that chocolate bar or a doughnut (or four) today, don’t beat up on yourself. Remember- tomorrow you can have the chance to make different choices. Remember to move out of full-blown sugarholism into the category of recovering addict, one healthy decision at a time.

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19 I PhillyFIT

VeryFIT

MARATHONERS Plough through

R

ain and wind can discourage people from exercising outside; however it would take a lot more to scare off dedicated long distance runners. This past November 18th, it was cold, wet, windy and raining, yet nearly 16,000 runners displayed a ‘NO PROBLEM’ attitude as they competed in one of three events, the Philadelphia Marathon (26.2 miles), the half marathon and the 8K race.

The inclement weather also failed to scare off the former World Heavy Weight Boxing Champion, Smokin’ Joe Frazier, as he and his son, former boxer Marvis Frazier, greeted many of the finishers.

When asked what he did to stay in shape, Joe Frazier answered: “What do you mean ‘stay in shape’? I’ve never been out of shape.”

Joe Frazier credits his conditioning to working out in the gym. “I hit the speed bag, I run, I jump rope and I can still box,” said the former champion as he posed for a picture with the 2007 Philadelphia Marathon winner, Kenyan native Timothy Psitet who clocked 2 hours, 25 minutes and 1 second.

Inclement Weather

by D av id B loc k

For the next fourteen miles, it looked as if either runner could win; but circumstances changed after the two Kenyans blew by the 24-mile mark in 2:12:21. “We were going to stay together until the end,” said Psitet in broken English, “but he (Solomon Too) told me to go ahead.” As they approached twenty five miles, Psited pulled away.

“I was getting a bad headache,” said Too. “I started feeling sick, so I said, ‘go’!”

Psited was uncertain if he was going to win, because except for Too, he was unfamiliar with the other competitors.

“It’s my first time in Philadelphia,” said Psited.

In the women’s field, Kristin Price won with a 2:42:05 clocking. “The rain didn’t slow me down, but the wind did,” said Price. Yet, it didn’t slow her down too much; in fact Price’s finishing time qualified her to compete this April in the Women’s U.S. Olympic Marathon Trials. She met the women’s standard of running under 2 hours and 47 minutes.

When asked if being a full time graduate student at North Carolina State University (specializing in chemical engineering) would affect her preparation for the trials, she explained that it would not. “I have a flexible schedule, so I can train when I need to,” said Price who runs seventy to eighty miles a week.

Price was unsure if she was going to win the Philadelphia Marathon. Unlike Psited, she knew about some of the other runners, such as the second woman finisher, Paige Miller who clocked 2:43:59. When Price ran cross country and track for NC State, she sometimes ran against Miller who competed for Duke University.

Like Price, Miller is currently a graduate student; she attends Penn State and majors in nutritional science. “I had a feeling that Kristen was ahead of me the whole race,” said Miller. “I didn’t see her after the race started.”

Contrary to Price, graduate school has had a slight effect on Miller’s training.

“I’ve been running fifty to sixty miles a week,” said Miller. “Graduate School is my first priority. Now that I qualified for the Olympic Trials, I’ll force myself to get out of bed every morning and train harder. I mostly train on the roads. I do more distance running than when I ran for Duke. I did more speed workouts.

Now, I wouldn’t even think of getting on the track and running a speed mile.”

Finishing second was fellow Kenyan countryman, Solomon Too who posted a 2:26:03 finish. During the spring, summer Unlike the top two women finishers, and fall, both Psitet and Too live in High the fifth woman finisher, Abby Dean, Falls, N.Y. and they run for the West who posted 2:45:21, never competed in Chester (NY) Track Club. college. In addition, Dean is 36. Price and Miller, on the other hand, are in their mid Ten miles into the marathon, Psitet and twenties.

Too broke away from the rest of the pack.

January/February • 215-396-0268 • www.phillyfit.com 20 I PhillyFIT

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The Philadelphia Marathon was the first time that Dean ever qualified for the Olympic Trials. “It’s all new to me,” said Dean of Philadelphia. “I trained a lot differently for this marathon.

When I trained for other marathons, I’d run between sixty to seventy miles a week. For this one, I dropped my weekly mileage down to sixty. What helped me was I started doing tempo runs.

When I’d do a twenty mile training run, I’d make sure that I ran eight of them at a faster pace. The tempos increased my level of fitness.” Dean began running after college to keep the extra weight off her. She never imagined that she would qualify for the Olympic Trials.

The sixth woman finisher, Kathleen Castles, 2:45:30 of New Providence, N.J. has a similar background to Dean. The thirty six-year-old Castle never ran competitively in college. “This was the first time that I ever ran a marathon,” said Castles who was not expecting to qualify for the Olympic Trials.

In preparing for the Philadelphia Marathon, Castles ran about one hundred miles a week. “Every week, I made sure that I did a long training run, ranging from fourteen to twenty five miles,” said Castles. “I then I made sure that I did a tempo run.”

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Note: Because of my limited vision and because there were not too many people offering assistance to the media, my friend Chris Lesnewski sacrificed his Sunday morning so I could cover the marathon.

He stayed with me as I covered the race in the rain.

David is passionate about educating the public and raising awareness about the challenges, abilities and accomplishments of blind and other disabled athletes. He promotes this in part by teaching Goalball, the international team sport for blind athletes, to sighted people. He is an inspiration to disabled youth in sharing ways he and others have overcome adversity. He has produced several documentaries, which illuminate the talents, strengths, and challenges of the blind athlete, the injured hero, and the forgotten veteran.

1/6 PAGE 3.5” X 3”

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21 I PhillyFIT

InspirationallyFIT

YES, YES, girls can be A few years ago my sister found out she had cancer. After ten months of chemo and major surgery, she is doing great.

As a result of the surgery, she walks with a slight limp and has difficulty running or riding a bike. I have always been a runner, but now it has a special meaning; I no longer take it for granted. Every step I take now is for someone else. With her as my motivation, I began my triathlon journey. So Melissa, My IRONMAN, this article is for you.

If you are a triathlete, there is no bigger day in this sport than the Ford Ironman World Championship. Those four glorious words, strong enough to compel us to train for months, to sacrifice, to wake in the dark to train, to believe in the unbelievable, to embark on a life defining journey, and to become a member of a family like no other, those sacred words…”YOU ARE AN IRONMAN.” It does not matter how many times you hear it, it never gets old. Tens-ofthousands of triathletes try to get one of those coveted Ironman spots every year; a little over 1,700 succeed. This year, 1685 fantastic athletes heard those words. I was fortunate to be one of them. This was my first trip to Kona, and it was more than I could have dreamed of. I qualified only seven weeks earlier on my birthday, August 26, at IM Louisville. That was my second Ironman, and I finished 3rd woman overall in a time of 10:36:08. It was a great day. I soon realized that the World Championship was less than seven weeks away. I needed to plan the trip of a lifetime, recover from an Ironman, and train for an Ironman in a month and a half!? There was no room for doubt, I booked my plane tickets and started to train.

To qualify means to have endured one of the biggest challenges in the sports world. To have completed a 2.4 miles open water swim, bike 112 miles across some of the toughest courses in the world, and then run 26.2 miles. Accomplishing this, in any time, is a great achievement, but only the best are graced with a slot to Kona. The reward is not a trip to Hawaii to recover.

Instead, we work so hard to go to Hawaii to do it again. We get to test ourselves yet again - 140.6 miles of swimming, biking, and running through tough ocean waves, and challenging lavacovered terrain. I earned my spot, lucky #1615 (I hoped). I am in the most competitive female age group 30-34, which includes seventy five competitors from around the world. My day got better with each mile. In the end, the day flew by and it was the first time in a race where I actually wanted it to last a little longer. But it lasted exactly 10 hours 34 minutes and 44 22 I PhillyFIT

January/February • 215-396-0268 • www.phillyfit.com

InspirationallyFIT

By Christina Stiles

, IRONMEN too! seconds - a personal best.

I was fortunate enough to place in the top ten in the world in my age group and with a 3:20:00 marathon time, I had the fourth fastest female age group marathon of the day.

Women’s (30 - 34) Top 10 Racetime:16:48 Place Numb Lname

Age City

Pro

Cnt

Rep

Swim

Tr1

Bike

Tr2

1 1633 Ross,

Rachel 31 Honolulu HI

USA

USA

1:03:50

2:27

5:28:47

2:33

3:18:46 9:56:21

2 1601 Aumann,

Simone 33 Dettingen Il

BAW

GER

1:06:25

2:25

5:29:08

3:49

3:33:13 10:14:58

3 1584 Blattmann, Beatrix 34 Edwards CA

USA

USA

1:01:37

3:07

5:37:00

2:30

3:33:45 10:17:57

Jessica 30 Copperas Cov TX USA

USA

4 1645 Jacobs,

Fname

The days following the 5 1621 Carritt, Joanna 31 London Ironman are bittersweet.

6 1643 Robertson, Tracy 30 Colorado Spr What do I do now? When 7 1614 Lilly, Angela 32 Trenton ON will I feel that sense of 8 1602 Hohenester, Melanie 33 München BAY accomplishment again?

9 1609 Fedofsky, Elizabeth 32 Lisle IL USA The training is so long, 10 1615 Stiles, Christina 32 Woodlyn PA lasting many months but before you get to enjoy it, you have to endure a day that covers 140.6 miles of unexpected twists, turns This is the caption.

The caption will go and challenges, not only here. This is the capon the course, but within tion. The caption will go here. This is the yourself. After you endure caption. The caption and hear those magical will go here. words, you are left with only a few hours of the day to look back on the accomplishment. Soon it is midnight and everyone crowds at the finish line to watch the last few Ironman finishers cross the line.

Looking back, the journey that got me to Hawaii was filled with loving support and generosity from friends, family and fellow triathletes. I would like to thank everyone who helped me live my dream, and I hope to inspire others to go after what you want. It was well worth it. To my son, DJ, I hope you are always proud of me, and I hope you can enjoy the same sense of accomplishment in your life - you deserve it. And “YES,” girls can be IronMEN too.

Run Time

1:11:49

3:42

5:26:13

3:38

3:37:24 10:22:44

GBR

1:12:19

3:10

5:35:36

3:05

3:29:06 10:23:15

CO

1:12:02

3:09

5:37:28

2:40

3:29:04 10:24:21

CAN

USA CAN

1:02:02

2:44

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January/February • 215-396-0268 • www.phillyfit.com

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www.veinmedicine.com January/February • 215-396-0268 • www.phillyfit.com

25 I PhillyFIT

Acne...

AestheticallyFIT

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I n d u c e d

b y

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Yes, there is such a problem for dedicated exercisers, but what causes this? Scientists are still uncertain what the exact cause is, but the new following studies have proved evident: Your lymphatic system is controlled by movement and operates best during exercise. The lymphatic system is also known as “the drainage system of the body”. This system consists of lymph nodes and vessels that carry lymph fluid around your body.

This amazing system collects waste from tissues and returns it to the blood after it has been purified.

If the lymph is insufficiently activated, cells swim in their own waste which can block pores. Lymph fluid is a transparent, pale yellow fluid which carries cells that help fight infection. When the blood cells are not able to unload their toxins via the kidneys, they go to the next best eliminative organ-

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your skin! When bacteria start to set in the pores, it causes acne. A raised heart rate brought on by exercise also activates your oil producing sebaceous glands. Several people have over active sebaceous glands and when mixed with lymph fluid toxins/bacteria produce blemishes induced by exercise. This condition can creep up on us over a long period of time, which is why persons who never had acne are suddenly plagued by it, regardless of what age the exerciser is.

Because acne appears on one’s outermost layer, the epidermis, there are natural topical remedies which can be used to the exercisers’ advantage. Most acne treatments tend to dry the skin with chemicals and mass production methods. Organic botanical and herbal extracts which use a processing method called “cold pressing” eliminates alcohol content. Some key plant ingredients in acne treatments are salicylic acid, derived from willow bark and horse tail extract and coltsfoot.

Salicylic acid is a natural, beta hydroxy acid which exfoliates surface dead skin cells (keratinocytes) and debris that cause acne. Horsetail extract and coltsfoot are both known for their detoxifying and healing properties. Although there is no quick fix for acne there are treatments which can help to keep the acne at bay once healed. Camphor, a thick oil derived from the wood of the Cnamonum Caphora tree, is grown in the Far East. It has been valued for natural remedies since the 12th century. Camphor is now being used to cure acne as a medicinal ingredient which purges skin to remove toxins from the skin. Bentonite is a fine mineral clay used to draw excess oil from the skin. When using products containing this combination of natural ingredients as a daily treatment, it has been proven to help with acne induced by exercise without drying the skin.

Written by Sandra Alcide, Founder of Fitness Botanical Skin Care Co, innovators of Motion Medica, a skin care line which provides solutions to common skin problems associated with exercise. For information regarding Motion Medica’s Acne Kit containing the above botanicals please visit www.motionmedica.com

January/February • 215-396-0268 • www.phillyfit.com

PsychologicallyFIT

Confidence How Can I Help Build My Child’s

A

As your children go through school, they are going to need confidence to make friends and try new things. It is your job to not only start building this confidence before they enter school but to continue reinforcing it throughout their schooling. This starts with sincerely believing in your children and letting them know that you believe in them. By telling them they can do anything they want to in life, you are already opening a whole world of opportunity to them.

It is important to praise your children when trying to build their confidence.

Sometimes a kind word from a parent about what a great job they did can be just the thing they need to boost their confidence and encourage them to keep going. Even if your child messes up something they were trying to do, be sure to point out something they did well when giving constructive criticism.

This way they can be confident enough

in their abilities to take the suggestion and improve their skill.

Another way to show your children that you value them is to really listen when they talk to you. Repeat things back to them and make sure you’ve understood them correctly. Respect their interests, even if they seem trivial to you. Asking them questions about things they like shows them that you care about what they have to say. Encourage them to talk about their feelings so that you can help them when something is wrong.

This way when they are older and bigger issues are at stake they won’t feel embarrassed coming to you for help since it is already an established habit.

Don’t discount their fears or concerns; they may seem unimportant to an adult, but they are real to your children.

Taking time to talk things over not only builds their confidence but also builds a better communication between you and your children.

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When your children misbehave, you want to be careful not to criticize them but to criticize their behavior.

Let them know that their action was wrong but that there’s nothing wrong with them. Discipline shouldn’t be about punishment, but about correcting the behavior. By

letting your children know that good people sometimes do bad things, it gives them the confidence they need to correct their behavior.

Encourage your children to be independent by trying new things or introducing themselves to new friends.

Succeeding at new endeavors will give them a huge burst of confidence. Even if they don’t succeed, help them learn from their mistakes so that they can try harder next time. Teach them that just because something doesn’t work one time doesn’t mean you can’t try again.

Trying is the only way they’ll be able to get it right next time. It’s okay to laugh when your children mess up as long as you are laughing with them and not at them. Teaching them to laugh at themselves will help them cope with disappointments in life and give them an optimistic view of the world.

Solomon Brenner has been teaching martial arts to children and adults for ten years, and holds a 6th degree black belt in Kenpo Karate. During that time he has held countless seminars on subjects such as self-esteem in children and teens, behavior and discipline, praise vs. punishment, career motivation, goal setting, parenting, and self defense. He has spoken to elementary schools, women’s groups, scouting organizations, civic associations and corporate seminars. Using these experiences, he has recently authored Black Belt Parenting, a motivational how-to book for parents.

He is an Author, speaker and columnist on success and parenting. Contact him at Solomon@phillyfitmagazine.com

January/February • 215-396-0268 • www.phillyfit.com

27 I PhillyFIT

ActivelyFIT

Vince Papale

By Ron Sklar

INVINCIBLE

from the Stadium to the Studio

“T

he response I’m getting, considering the odds of trying out and set. I wasn’t prepared to see what I eventually especially from people in making the team amongst throngs of saw. Everybody had asked me, ‘what do you Philly, it’s almost Rock Star,” ambitious and younger competition. In his think,’ and I really didn’t know what to think, says hometown legend Vince mind, Papale envisioned a lot of folks he did because I was in such shock. But the more Papale. “It’s really humbling and quite an not want to let down – himself most of all.

I see it, the more it grows on me. For me, it honor that people feel comfortable enough to “I’d see all the guys I taught school with,” captured the essence and the spirit of what I walk up and shake my hand.” was going through at that time. Obviously, he recalls about his life-changing Eagles they took a few liberties, but not enough The urge to do a meet-and-greet with the audition, “and I’d see all my students and to distort the facts. The basic facts were man known as invincible is irresistible.

I’d see my dad with all his co-workers from conveyed in the movie.” He calls it “the reel Westinghouse, and they were just so proud His story is as well known to Philadelphians versus the real.” of me for even trying out, that I couldn’t let as Rocky, but, of course, unlike Rocky them down. My parents, both immigrants, Balboa’s tale, Papale’s story is amazingly, Portrayed in the film by Mark Wahlburg had a tremendous drive and a tremendous astonishingly true. Back in the day, the one(with Greg Kinnear playing coach Dick work ethic that was instilled upon me. I Vermeil), the project also became something time bartender and schoolteacher tried out think a lot of it has to do with that, and I of a family affair. Papale’s two children, for the Eagles, and, against all odds, actually also think it is a gene thing.”

Gabriella and Vince, Jr., had small roles in made the team. You would think the story the movie. “What’s driving me right now are would end perfectly right there, but Papale His transition from the classroom and to my kids,” he says. “That’s what keeps you excelled beyond his or anybody else’s wildest the stadium happened like a pop quiz. “It young, and what keeps you hip.” dreams. Constantly pushing the envelope, was intimidating,” he says. “[As a rookie,] and everything else in his path, he was the sometimes I would be lying awake in the His equally driven wife, Janet, is given credit oldest rookie the NFL ever saw, and one of dorms and my roommate was snoring and

by Papale in making their action-packed the few players to go professional without the I was trying to get two or three hours house run smoothly and efficiently. He says, benefits of college football experience. sleep. And I thought, ‘What am I doing “Janet is a woman who is the oldest of nine, here?’ That’s when it would creep in that, a gymnast who was told she would never go This male version of a Cinderella hey, I’m the old man here. They are all a anywhere, and she wound up on the USA (Cinderfella?) story had been translated into bunch of kids.” “Still,” he says, “it’s hard World Gymnastics Team, competing in the a book and a 2006 Disney movie, winning for me to grasp and fathom that people are World Games. We think that we as a team undeniable critical raves and intense audience making such a big deal of it.

The letters are, in essence, invincible.” adulation. Now, the flick has achieved cult and the stories and the people who say they status worldwide, but the rags-to-gridiron Is there a competition between these two tale has become part of the Delaware Valley’s were touched by the movie, that’s the most go-getters? Even a friendly one? “I can’t rewarding thing. It hit a nerve. They’ve been most enduring and beloved folklore, and compete with her,” he admits. “I tell affected by it in a positive way.”

Papale has earned his place as one of our her, I’m valium and she’s speed! She’s the favorite sons. “The amazing thing is the Admitting that he was “one big goosepimple” Energizer Bunny to the max. No competition little kids,” he says by phone from his busy when he first saw the trailer for the movie whatsoever. She was around when all this was home outside of Cherry Hill. “I mean, this at an NFL Draft function, he now admits, happening and she was busy launching her happened thirty years ago. A lot of these kids “The more I see it, the more I appreciate own career as the University of Pennsylvania’s who knew nothing about me are now coming it - how beautiful the city looked. I was so gymnastics coach. She’s everything. She up to me and saying ‘you’re the Invincible proud at how the neighborhoods looked. drives this engine. She’s my biggest advocate, guy!’ Wow! Cool!’”

The first time I had seen it, it was a shock my best friend, my number one supporter, to me, because I was there every day at the and my number one critic too.”

“Wow” and “Cool” are two understatements January/February • 215-396-0268 • www.phillyfit.com 28 I PhillyFIT

all have the potential to take it to the next level,” he says. “I always refer to the Vince Lombardi definition: potential is something you ain’t done yet. Everybody has the potential to be great. Everybody has the potential to be a genius, in their own way. It doesn’t have to be being a great athlete. You can have the potential to be more creative.

Personally, you should have a game plan, know where you are going, and know what you are up against. You should be prepared

Together, they try to instill a healthy and active lifestyle in their family. “This house is action, action, action,” he says. “There is always something going on here. “With the children, we do a lot of walking and bike riding. My son plays football and my daughter dances twelve hours a week, and that’s a pretty intense workout. With Janet, she loves spinning. Janet blew her knee out, doing a dismount on the balance beam, so we do a good deal of walking in the morning, It’s a good way for us to reconnect before our busy day. Janet is a tremendous cook. She is almost gourmet. We try to stay away from the sugars and the fats. We’re proponents of The South Beach program. But I can’t pass up on pasta every once in a while. Janet cooks fit. She cooks and prepares meals for us all the time.”

The constant action had almost come to a standstill a few years back, when Papale was diagnosed with colon cancer (he had since beat it – as he calls it, “Over six years green and clean.”). He owes his rapid recovery to his workout regiment and, above everything else, his attitude. “It was easy to recover from my surgery because I was in such tremendous condition,” he says. “Even at the age of fifty - five, they were amazed at how quickly I recovered from my surgery. It just gave me a tremendous appreciation of everything that I ever had. I certainly will never take life for granted. I certainly won’t ever take my children for granted. I just feel that I’m the luckiest, happiest guy on this earth. Some people have a difficult time dealing with it. They think it’s all a façade.”

What is his secret for staying on the right side of attitude? “I impress upon everybody, no matter what level they are, that they

ActivelyFIT

says, “I kid with people and say, ‘the whole thing was fictional. Nothing like that could really happen.’ Sometimes I look back and say, ‘did I really do that?’ To me, it wasn’t such a big deal. I was just a guy given a shot. And I was trying to play for a team that I loved dearly, and that was my Philadelphia Eagles.”

Favorite healthy food: fish Favorite guilty pleasure: rice pudding or steak

for all eventualities, both positive and Favorite type of workout: negative. Attitude is certainly the key. Keep Wissohicken Trail. I put my iPOD on and a good, positive attitude. Invariably, there are just run. going to be some pitfalls. Things are going Most dreaded workout: Treadmill on to be thrown in your face. There are going to an incline be obstacles, adversity, naysayer’s, laughers.

Favorite form of relaxation: reading.

Finally, just be the best that you can be, Favorite type of music: Marc Anthony, Invincible soundtrack physically, spiritually and mentally.”

Pets: My kids (kidding!). No, we have two In fact, his best example of his may come, turtlesLuke and Isabelle not from his Invincible story, but from long Favorite TV show: 24 before that, during his pole-vaulting days at Favorite season: spring Interboro High School. He recalls, “It was Astrological sign:” Aquarius.

Father’s Day, 1964. I hit fourteen feet, six Most triumphant sports moment: inches. I was just a foot-and-a-half off the When I found out my wife was pregnant world’s record. I had several colleges from with Gabriella (half-kidding, of course!)

Philadelphia run up to me right on the spot and offer me a scholarship. That’s when I Ron Sklar is a free-lance got the scholarship to St. Joe’s, and that’s writer who was born when I was able to give my father the first and raised in Philadelphia and now lives in New York. outstanding Father’s Day gift anybody could give a dad, and that’s a scholarship to college.

That supersedes anything because that was the one that really changed my life.”

Still, his story is not yet over. “I feel that there are still some things that are incomplete out there that still need to be taken care of,” he says. “When you lose that sense or Endermologie® is that drive, you may as well just stick s THE ORIGINAL FDA APPROVED your toes into the s MOST EFFECTIVE ground. You’re gone.” s MOST AFFORDABLE In the meantime, he s MOST COMFORTABLE still has his legacy, s CELLULITE REDUCTION THERAPY which follows him s AVAILABLE TODAY everywhere he Endermologie® goes, be it a charity offers a safe & proven alternative to painful cosmetic surgery.

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January/February • 215-396-0268 • www.phillyfit.com

29 I PhillyFIT

PHILLY’S FITTEST

Ashley Tillery and Ashley Ethengain of Philadelphia at the Radnor Red Run 5k Steeplechase

Joseph Lynch of Jeffersonville, PA at the Rothman Institute 8K

30 I PhillyFIT

Bellydancer, Maria Breyman, of Holland

January/February • 215-396-0268 • www.phillyfit.com

Michelle Marchetti, Ginny Politz, Tracy Sagnella, Anne Maurer and Deb Snowden head out for a ladies’ ride in Audubon

Mark Gentilotti of the Phoenixville YMCA Flag Football Program

Sacred Heart Crew workout in Bryn Mawr Michelle and Chris Shelderfer of Phoenixville with sons Jayden on the bicycle and Mason in the stroller

Tyree Jones of Philadelphia

Vivian Camphor of Germantown with trainer Judeau Brown

January/February • 215-396-0268 • www.phillyfit.com

31 I PhillyFIT

HockeyFIT

Briere

DANNY

F

By Ronald Sklar

rench Canadian and Philadelphia Flyer Daniel Briere may be diminutive in size, but not in stature and status. In 2007, the Flyers signed him to a hefty eight-year contract. And despite his relatively small frame, the Flyers deem him so worthy that they had attached to the contract a no-movement clause. Not moving is a tall order for a guy who actually moves like lightning, and whose height ordinarily would have easily stood in the way of his pro-hockey success.

However, despite of – or even because of – this seemingly impossible roadblock, he had come up scruffy and scrappy, always trying harder because he simply had no choice in the matter, in order to survive the heat on the ice with the “big guys.” To overcome the size issue, Briere went straight to the top to seek help. He strength-trained with Hugo Girard, who is no less than the Canadian World’s Strongest Man (this odd couple hails from the same home town in French Canada).

Briere’s focused determnation and smooth moves were rewarded with the title of MVP at the 2007 NHL All-Star Game, after scoring a game high of five points (one goal and four assists). He scored his first hat trick in 2006, against the Tampa Bay Lightning’s goaltender, Marc Denis. Much sweeter, though, was his second hat trick, on January 30, 2007, in front of a home-town crowd at the HSBC Arena. Here, Briere chats with us regarding what it takes to make it against all odds.

And no doubt that he takes a wicked snapshot to the naysayers.

PF: How have the Philly fans been treating you?

DB: “So far it has been great. We have had great success at home and have shown our fans that we are a very good hockey team and we really appreciate their support. I have been very impressed in the short period of time I’ve been here.”

PF: You got the nickname “Cookie Monster” in Buffalo. Does this nickname still stand as a nickname?

DB: “No, it really is not my nickname. Our announcer in Buffalo started saying it after I scored a couple of goals. When guys would shoot high and score top shelf, he would yell, “Top-shelf where momma hides the cookies.” One night I had two top-shelf goals and he screamed, “Tonight Danny is a cookie monster.” That’s where it came from. A few people have repeated it but it is not my nickname.”

not scoring a hat trick, but rather helping your team win the game.”

PF: When you had your abdominal injury, what exercise(s) did you do for rehab?

DB: “I did a lot of strengthening and core exercises to make the abdominal area stronger. Everything we do in hockey - skating, shooting and fighting for pucks in the corners - starts from your core.

I have been getting help from [Philadelphia Flyers Athletic Trainer/ Strength and Conditioning Coach] Jim McCrossin. We have been working in that area to make sure it gets stronger and to make sure it does not happen again.”

PF: What do you do in the off-season?

DB: “Working out is a big part of my off-season along with spending quality time with my family. We have such a hectic schedule during hockey season. My wife and I have three young boys and we try to spend as much free time as we can with them. I’ve introduced them to golf, a sport that I can play without too many risks of injury. I really

PF: Has your size ever been an issue?

DB: “It has been an issue in the sense that being smaller is probably been the best thing that has ever happened to me. It gave me that extra motivation to prove people wrong. Every single year when I was growing up people would tell me that I was too small and that I would never make it to the next level and I kept proving them wrong.

That kept me pushing harder than ever and gave me that extra edge.”

PF: What was it like to score your first hat trick?

DB: “It was pretty neat. It took me over 450 some games to get my first one but it was well worth it. I had two last season and it is pretty cool. It’s one of those things that you hope will happen one day and it did for me. But, let’s not forget, the most important part of hockey is January/February • 215-396-0268 • www.phillyfit.com 32 I PhillyFIT

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33 I PhillyFIT

HockeyFIT look forward to the day when I can go out and play a round of golf with them when they get older.”

PF: What advice would you give to a youngster hoping to play professional sports?

DB: “Always believe in yourself. Anything is possible if you believe it is possible.”

PF: What was it like to work with Hugo Girard, the world’s strongest man?

DB: “That was cool. We did a lot of exercises that were different from the exercises I do in the gym. We were working out in this huge warehouse. It was a break in the routine for me. Instead of doing the same exercises over and over again like I do in the gym, I was doing other things like trying to flip tires, roll rocks and pick up cars and stuff like that. I had a great time working out with Hugo. He was about twice my size.”

PF: What do you find as the most effective workouts to stay in shape?

DB: “We do a lot of cardio on the ice. What we do during the season is maintenance work, just keeping the body in shape. Hockey season is long and the demands on your body are great. We play almost every second night so it takes a toll on your body. On average, when the season is over, I take three to four weeks off to let my body heal. It breaks the routine.

Then I go back to working out about three hours a day about five to six times a week. Hockey is a tough sport. Your cardio, strength and agility all have to be in top shape. You have to work out your entire body, not just Here is Danny Briere with Kyle lower body or upper Lograsso. He is a local five-yearbody. old local golf prodigy who lost The sport is a his eye to cancer. You can get combination of many more info on Kyle if you go to different skills and I try to exercise every www.kylelograsso.org He has part of my body.” been featured nationally, most recently on HBO Real Sports.

PF: You mentioned that you have three sons. Do you emphasize fitness and nutrition to them?

DB: “Fitness, not yet. They are still a little too young for that. My wife and I want them to enjoy being kids and to enjoy whatever sports they are playing. They should not have to worry about fitness because that comes natural when they are competing in sports. But we are starting to make them realize more and more about nutrition and what to eat the night before games and after games. We don’t want to get into nutrition too much but slowly we are trying to teach them a little bit about it.”

Birthplace: Gatineau, Quebec Favorite Healthy Food: Chicken Favorite “junk” Food: Ice Cream Favorite Way to Exercise: Doing circuits Least Favorite Exercise: Chin-ups Favorite Way to Relax: Golfing Favorite Movie: “Good Will Hunting” Favorite Musicians: U2, Counting Crows Favorite TV Show: Right now, it is “Prison Break” Favorite Season: Spring Pets: Two dogs. A Boston Terrier named Zora and a bulldog named Zoey Zodiac Symbol: Libra Favorite Motto: I said it earlier: “Anything is possible as long as you believe it is.”

Ron Sklar is a free-lance writer who was born and raised in Philadelphia and now lives in New York.

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34 I PhillyFIT

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January/February • 215-396-0268 • www.phillyfit.com

ASK Fernando!

Super-feature Q & A: FAT LOSS

I get asked about fat loss training a lot.

Since this is the time of year everyone is so “gung-ho” about getting in shape, I figured this is the perfect time to break it all down and address everything about fat loss training with this month’s question…

Q. I’ve tried to lose weight with little results. I’ve heard so many conflicting things about how to exercise, how to eat and which supplements work best for fat loss that I am now thoroughly confused. What are the ways you have found that are proven to work for fat loss? Can you please give me an outline of how I should arrange my exercise, nutrition and supplementation? I have so many questions!

A. First of all, let me congratulate you on not giving up! Impatience is the #1 enemy of results. Many times people are right on the brink of starting to get the results they are training for, but never realize it because they quit too soon.

You are right. The PROVEN ways to train, eat and supplement for maximum fat loss often get blurred by all the unscrupulous fitness vendors trying to make a fast buck at your expense.

What I will share are all the methods shown to work for fat loss based on the abundance of solid scientific and empirical evidence. In fact, they are the exact methods I use with my clients.

These techniques regularly produce results like dropping 2-4 dress sizes and reducing 3-6 inches around the waist in a relatively short time, for all that put them into regular practice.

So let me break each of your questions down, and get right into it…

NUTRITION Q. “What does science say about

nutrition for fat loss?”

A. No matter how you slice it, the overwhelming scientific, physiological, genetic and anthropological evidence point to only ONE thing concerning fat loss... nutrition.

About eighty percent of people need to follow a high protein, moderate fat, low starch diet. If you don’t, you will NEVER achieve maximum fat loss, fitness, energy and health. Simple as that.

High Protein means consuming 80%-100% of your bodyweight in grams of protein per day. Moderate fat is having 30%-40% of your total intake coming from fat per day. Low starch is consuming no more than 80g-100grams of starchy carbs a day.

Here’s more of what science says about nutrition for fat loss…

Eat fat, to burn fat. It’s proven that if you want to burn fat off your body, you need to get more fat from your diet and eat less carbs. Yes, eat more fat!

Sometimes up to forty percent.

Less carbs NOT zero-carbs. Why? The body needs carbohydrates to be present to burn body fat. If you have zero-carbs coming in, you have very little fatburning off your body! Think of it this way…fat burns in a carbohydrate flame.

Wait 3-4 hours before you eat again.

You also need to wait for all your food to be fully digested and emptied prior to your next meal in order for the fatburning hormones to do their thing.

Breakfast is needed to kick-start your metabolism. Without it, you slow down fat burning, reduce energy levels and cause muscle loss. Not good!

Drink Water. Every physiological

PhysicallyFIT reaction in your body needs water. If you are dehydrated, you will not achieve maximum fat burning! So drink up!

Q. “Which foods should I be eating?”

A. Here’s a quick list of the fundamentals: Protein – eggs, beef, chicken, fish, milk, cottage cheese, protein powder.

Fats – olive oil, various nuts, avocado, peanut butter.

Starches (LIMIT) – Corn, peas, potato, yam, beans, rice, bread, cereal, oatmeal, etc.

Fibrous Carbs (UNLIMITED) – broccoli, asparagus, cauliflower, salad greens, tomato, etc.

Q. “How many calories should I be eating every day?”

A. A good calorie goal for men is (2000-2500K) and for women (1600-1800K) SUPPLEMENTS Q. “Are there any supplements good for Fat Loss?”

A. Yes. The number one supplement for anyone is a multivitamin / mineral complex. Some say that the jury is still out on the effectiveness of these other supplements; however, there is a lot of empirical evidence that these work and work very well.

Lipotropics – De-fat the liver so your body can metabolize fat more effectively.

L-Carnitine – Transports fat into the muscle to be burned as fuel.

CARDIO Q. “What does the science say about Cardio for Fat Loss?”

A. As with any form of exercise, it’s all about intensity. The higher the intensity, the higher the fat-burning stimulus you will get. Interval training rules here, and all the science backs it up.

Regular cardio does NOT elevate metabolism or cause maximum response from the fat-burning hormones. Interval cardio does. You’ll double or even triple

January/February • 215-396-0268 • www.phillyfit.com

35 I PhillyFIT

PhysicallyFIT

your results doing your cardio this way.

As for frequency, 2-3 times a week should be plenty. More is is not better.

your metabolism. Remember, resistance training will elevate your metabolism for 24-48 hours! Total-body exercises work best here. They work upper body, lower body and the core at the same time. A simple example is the squat and press.

Here’s a sample of how a beginner and advanced interval program on the treadmill would look: BEGINNER 5 minute Warm Up Interval Cycle Speed 2-3 MPH Walking 1 Minute @ 15%-30% Walking 5-8 minutes @ 0% Flat Repeat 2-3 times Cooldown 5-10 minutes ADVANCED 3-5 minute Warm Up Interval Cycle Speed: 3-4 MPH Walking 2 Minute @ 15%-30% Grade Walking 2 minutes @ 0% Flat Repeat 4-5 times Cooldowns 5-10 minutes

Short rest periods stimulate more fat-burning. Studies routinely show that shorter rests between sets fatigue the muscles in a shorter time which therefore stimulates a flood of Growth Hormone (GH) throughout your body. GH increases fat loss and helps with muscle building.

TRAINING Q. “What does science say about resistance training for Maximum fat loss?”

A. Same theme. It’s all about intensity.

Your training needs to give your muscles a reason to stay and give your food a place to go. If not, it will be stored as fat. Here’s what we know…

You need to use exercises that involve many muscles at one time. The more muscles used in an exercise, means more calories burned and a higher “spike” to

Q. “How many days a week should I train for maximum results?”

Use “full body cycles” to maximize intensity. If you are solely using traditional strength training exercises, an easy way to keep your rest periods short without burning out prematurely is to rotate your exercises from an upper body – to lower body – and back up to an upper body exercise.

Here’s a sample of how a beginner and advanced cycle would look: BEGINNER CYCLE BB or DB Chest Press 1x12 Front Squat 1x12 Cable Row 1x12 Perform these 3 exercises as 1 cycle Rest 1 minute between sets Rest 2-3 minutes after the LAST exercise Repeat 2-3 times

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ADVANCED CYCLE BB or DB Chest Press 1x12 Front Squat 1x12 Cable Row 1x12 Perform these 3 exercises as 1 cycle NO REST in between sets Rest 1-3 minutes after the LAST exercise Repeat 4-8 times

A. The body can only handle two and no more than three of these kinds of workouts per week. Proper recovery is paramount or all progress will cease. Not what you want right?

The body can typically only handle 30-40 minutes of high intensity exercise before it starts to knock on the door of overtraining. After that, the hormonal feedback loop begins and you will start to secrete a lot of the stresshormone cortisol in response to all the over-work.

Excessive cortisol in the body causes muscle wasting and fat-production!

So get your workout in BEFORE the 40 minute cut-off and don’t over train!

Q. “Any other suggestions that will help me?”

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January/February • 215-396-0268 • www.phillyfit.com

A. Yes. Your metal outlook and attitude has A LOT to do with your success. Stay on track but please remain balanced. Success comes from consistency not perfection.

Give yourself a “treat day” once a week. Ease up on the plan for a day and enjoy yourself at couple of meals for that day as well. It will do a lot for your sanity and give you something to look forward to as a reward for sticking to the plan for the week!

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Success Story #109

Fernando Paredes, CPT, NASM, NSCA is a functional fitness specialist sought out for his Fitness has been expert guidance in the areas of low-back re- my lifelong pursuit.

However, I was conditioning, functional fitness, weight loss, always limited on how much I could do because of chronic lowsports training and has appeared as a regular back andNetwork’s knee pain. I love Pilates which feature fitness expert for Comcast yetprivate I was exerstill hindered by my back.

“Your Morning” television helped, show. His Working with Fernando has helped to cise studio, Fusion Fitness Studio in Doylestown, balance myphysical body so much that I can now PA caters to all fitness levels seeking do exercises I haven’t improvement. ASK Fernando YOUR exercise and been able to do for 16 years!

I am noticing dramatic improvenutrition questions by e-mailing askfernando@ phillyfitmagazine.com ments in my total-body strength, flexibility

and can now go weeks at a time without any pain at all! I walk taller, feel stronger and am getting much more from my Pilates as well.

Let me make YOU my Thanks Fernando!

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Your body will tell you when and how you need to tweak things. If you need help in this area, please seek out the assistance of a qualified fitness professional to guide you Circle Zone: P1 P2 P3 P4 P5 P6 P7 P8 Proof Approval and keep you on track. A good fitness professional can time, and L O O K save B E T Tyou E R •months ° F E E L B Eof T T Ewasted R • LIVE B E T Teffort ER • LO O K frustration!

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January/February • 215 396 0268 • www.phillyfit.com Date:

37 I PhillyFIT

PhysicallyFIT

Metamorph PA RT O N E O F A S P E C I A L M I N I - S E R I E S

O

ur story begins with a woman who finally found weight loss through gastric bypass surgery.

The voyage continues with a casual conversation on the Jersey Shore that leads to a partnership to attain not only a more aesthetic exterior, but more importantly, a FIT interior. PhillyFIT shares with you the journey of Audrey Solomon…

My name is Audrey Solomon. I am a forty four year old the mother of a beautiful, eight year old daughter. I am also in the biggest transition period of my life. Let me start by briefly going back in time. I have had a weight problem that began in my early teens.

It is something that I’ve battled my entire adult life. I have tried every diet out there from Weight Watchers to Optifast to Nutri System. All of these commercial ‘diets’ will help you lose weight, but try keeping it off!

That is where the true challenge begins.

Keeping off the weight is a monumental challenge that millions of people struggle with on a daily basis. That being said, I, too, had resigned myself to the fact that I would never lose weight; maybe I should just find a way to be happy within my own skin, all 350 pounds of it. A cop out? You betcha!

Then one day I was listening to the radio and I heard Carnie Wilson on the Howard Stern Show talking about gastric bypass surgery. Initially I thought, “Sure she’s Carnie Wilson; she can afford it.” However, after a quick investigation, I realized this was something that could be covered by insurance. At that very moment I knew I had X I IPhillyFIT 38 PhillyFIT

found the answer for me. No one, no matter what, could stop me. My worst fear, besides dying if I didn’t have the surgery, was that at some point my daughter would be teased because her mother was SO fat. After all of the past weight loss failures, I wanted to have this surgery for myself and for my daughter.

On May 18, 2001 I had the surgery, and have lost a total of 180 pounds. Six years later the weight remains off and I am extremely proud of myself, but there is still something gnawing at me. I don’t feel like my journey is complete. There is more, much more, I need to accomplish. First and foremost, I need to get into shape; the one thing missing from my quest for better health is exercise. To make matters worse, I have worked as a post-gastric surgery support group leader for several years, and I absolutely do not practice what I preach.

After six years of working to accomplish this weight loss goal, it is time to meet my second challenge - finding a way to get my ‘new body’ FIT! A friend of mine says, “There are no coincidences in life.” With that statement in mind, I recently was on vacation with my brother and sister-in-law and a group of new acquaintances at the Jersey Shore. One afternoon on the beach, we were talking and I told the group my ‘weight loss story’.

It turns out, one of my brother’s friends was Jami Appenzeller, the Owner and Publisher of PhillyFIT Magazine.

She was intrigued with my voyage and even more excited at the potential for the future

possibilities. For those of you who are avid readers of PhillyFIT, you know that one of Jami’s goals is not simply to create an amazing magazine, but also to network businesses, and more importantly, people, to achieve the highest possible level of health and wellness.

We discussed how important it was for me to find a gym and even a personal trainer who could help me reach my latest goal of obtaining not only an aesthetic exterior, but also a FIT body. Again, the “no coincidences factor” presided and while we were discussing these possibilities, my brother walked up with another friend of his, Fred Brandt. When Fred told us that he owned The Center Club in Newtown, PA, Jami and I were dumbfounded. We had just googled his club that morning. The Center Club happens to be located in the same shopping center where I work as a travel agent! We all know that when considering a gym, accessibility is a priority. It just so happens that convenience is the number one thing that keeps me going. Could this be the venue that would help take me to the next level?

After some great conversation, Fred suggested I meet with Tony Robinson, a personal trainer. Fred felt that Tony and I would be a tremendous team; and that he could help me achieve my goals. Fred couldn’t have been more “right”. After the Shore getaway, I made an appointment with my new personal trainer at the very welcoming Center Club. I do have to admit that while everything seemed to have fallen

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X I PhillyFIT

PhysicallyFIT

phosis AFTER

into place, I was a little nervous about my new undertaking. Whatever doubts were present, Tony quickly helped erase them.

He was extremely enthusiastic and seemed to only have my best interests at heart. We talked for a while, and he went through a physical assessment with me. During this interview process, I indicated to him that I had a hernia. We agreed that it was in my best interest to see a physician before beginning our training sessions.

Once the hernia is taken care of, I’m on my way! This was all falling into place very, very neatly. How lucky am I? The journey to achieve a future full of good health and unlimited possibilities seems to have

BEFORE Audrey and her daugther, Emily.

everything set up in its perfect place.

BUT… How long will this hernia thing keep me from beginning my work with my new personal trainer? Can I do it? Will my body be able to handle the challenges set forth by Tony? As confident as I am, the questions and obstacles are definitely present…

Stay tuned to find out if Audrey’s body can recover from yet another surgery, if she is truly ready to make the commitment

to hit the gym daily and if she can survive the challenges and expectations set forth by her trainer, Tony. Jami and the PhillyFIT Team are behind Audrey 100%, and look forward to following her through her journey in the coming months.

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X I PhillyFIT

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X II PhillyFIT 39 PhillyFIT

MegaFIT

PART ONE

The MoDa Experiment

GREATER E X P E C TAT I O N S

Heather peered out from the stage over the crowd of unfamiliar faces, wishing she could be somewhere else. At fifteen, thin and bespectacled, she could be as sassy as the next teen, but she hadn’t wanted this sort of lime-light. Between her and those expectant faces was an Olympic barbell with plates big as manhole covers at either end, one hundred thirty-five pounds -more than she weighed and certainly not part of her everyday world; she was no jock -didn’t even play any sports! How had she gotten pulled into this? Closing her eyes briefly, she ducked under the bar, feeling it almost immovable against her shoulders.

The road to this predicament had come half a year earlier, when a soccer-mom told me that her daughter Amanda, a seventeen-year-old senior at a nearby high school, had quit her off-season efforts to improve her strength at the school’s gym. As Amanda tells it, “Many times we found that the weight room was closed to everyone except for the football or wrestling teams. When we could get in, the machines were never free because after using a machine the boys would stand there until one of the other guys came to use it. They also didn’t like the fact that we girls could lift more with our legs than they could using proper techniques. So they would use greater weights and do it the wrong way. They’d tell us that we were doing it wrong which is why we used more than they did. Also the guys covered their 40 I PhillyFIT

legs by wearing sweatpants since the girls who went to the weight room were soccer and lacrosse players, and had bigger legs than some of the boys.”

I was hardly surprised –the muchheralded advances in girl’s sports still haven’t changed the attitudes of society towards girls and strength. To my mind, the teen boys, subject to the same attitudes and dealing with their own physical identities, were less to blame than the parents and coaches. Many parents set less than stellar examples of fitness (how many moms and dads do you know who can do ten good pushups?) and very few girls’ coaches (most of whom are men –isn’t that interesting?) really give more than lip-service to serious strengthtraining off-season for their athletes. But here was a mom and a daughter who got it. “I’ll train her two nights a week at no cost,” I told the mom, “but here’s the catch: you have to come train with her.”

The mom thought this over. “Okay. Can her sister Heather come too?”

A week before Thanksgiving 2006, the girls and their moms (Heather: “Can my friend Tina come?” Charles: “As long as her mom comes and trains too.”) began their training. Initially we focused on free-weight exercises – I always do this with new clients because dumbbells are basic, versatile and available anywhere.

The girls learned correct form, how to

by Charles Peeples

spot one another and how to improvise.

I’d quiz them on the mechanics, the “body-logic” of what they were doing, and some of that took a while to sink in. But eventually I was able to stand back, get out of the way and watch them work each other. And what I saw was remarkable.

Once they’d gotten into the swing of things, a synergy began to emerge, a combination of support and competitiveness, with mom as the catalyst.

Gloria is slender and wiry, always selfdeprecating and upbeat, and as we all learned, strong. Within a few months, despite some physical limitations, she was able to do squats with one hundred thirty-five pounds and even more amazing, bench (triceps) dips with a fortyfive pound plate on her lap. Amanda and Heather weren’t about to let this go unanswered (“if mom can do it…”) and soon all three girls were doing it themselves. As I’d predicted, their legstrength blossomed; Tina, a year younger than Heather but huskier, especially enjoyed having heavy chains hanging from the bar when squatting. And the donkey-calf raise (a novelty to anyone outside the bodybuilding world) was a favorite for all three.

Later I’d query Gloria how the girls really felt about all this. “They weren’t that interested at first, but after three

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MegaFIT or four weeks they became comfortable with what they were doing –no one watching, partnering with each other, seeing the weights increase, even engaging in a little competition. They’d never been addicted to fast-foods, but now they even began to forgo the Friday night pig-outs as their food choices changed. That included snacks, with a couple of hard-boiled eggs and a block of cheese replacing the bags of Pringles.”

One difficulty came at their school- no snacks of any type are allowed between 7:30 when classes begin and lunch beginning at 11:00. Amanda took in some protein powder and it was confiscated. I find it hard to understand how school administrators expect active, growing teens to go for almost four hours without eating something and remain attentive.

By February, I was sufficiently encouraged by what I’d seen to set a goal for the girls: “I call this project ‘MoDa’ –MotherDaughter. And I want to share it with others. In May I’d like you to come with me to the PhillyFIT Bash and demonstrate what you’ve accomplished by performing squats onstage.”

Amanda nodded, Tina shrugged, but Heather looked at me in horror. “Do we have to?”

There were differences at the Bash venue which none of us had considered. Unlike the Olympic weights the girls had been using at the studio, those provided by Velocity Sports were rubber-coated.

42 I PhillyFIT

These tend to slide if the bar tips even slightly -which of course it did, since instead of a solid floor we were on a makeshift stage which flexed under weight. No bar collars were on-hand at the moment, so even with spotters, the girls experienced a slight “Bongo-Board” effect with that shifting weight across their shoulders. More significantly, they’d always trained facing a mirror, which provided visual guidance to the proprioceptive senses; now they were looking off a stage into an audience.

Weights they’d repped with ease at my gym suddenly seemed much heavier.

Amanda to redeem their initial attempts in a similar manner.

I saw something big happen that day, far bigger than anything I’d expected.

Though I told them this, I’m still not sure they grasped it. These girls had no background in, nor aspirations toward, weight-lifting. Even Amanda, though a soccer player, was no jock. No high-powered league sports or fanatic athletic-scholarship quests here… just ordinary schoolgirls who took a few moments amidst their busy teen-life to do something few schoolgirls will even try, and grew in ways they never expected. This doesn’t happen in a vacuum. It took a mom, an unusually independentminded one, to help make it happen. Is it too much to hope that there might be others out there?

So little Heather, who’d lifted far more in training, sank under 135 pounds and couldn’t get back up unassisted. Tina would do the same initially with her 185. Amanda would struggle with her 225. This was a white moment. It could Charles Peeples, NSCA-CPT, NCTMB, whose articles have appeared in have been humiliating, a complete rout, numerous fitness and bodybuilding negating the confidence they’d gained magazines, is a well-known propothese past months, undoing my reassurnent for girls’ and women’s physical advancement. In addition to being a ances against the stage-fright which had Nationally-Certified Personal Trainer, nearly kept them –especially Heatherhe is a Nationally-Certified Massage from participating. But Heather, facing Therapist. Contact him at Charles@ PhillyFitMagazine.com the dread of an audience which had just seen her fail, COLON HYDROTHERAPY and a bar which still wanted to bury her, reached inside herself and found something new which had grown along with the They use internal cleansing sinew these past - colonics - to relieve many months. Settling common maladies such as: under the bar once • Weight Loss more, she pumped • Digestive Difficulties out half a dozen • Arthritis confident repeti• Body Aches/Head Aches • Fatigue/Stress tions, her example • Signs of Premature Aging leading Tina and (For more on MoDa It may all be due to the excess garbage piled up in please visit www. the colon! Colon irrigation is the natural and gentle teamvalkyries.org. way to rid your body of harmful toxins.

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What do Hollywood stars, glamorous models, & weight-loss wannabes have in common?

January/February • 215-396-0268 • www.phillyfit.com

How To Productively Build Your

ProfessionallyFIT

Personal Brand

A personal brand is one of your most valuable assets. It is you.

Just like large companies invest in creating and protecting their brand, it is important for you to do this as well. It doesn’t matter whether you work alone, within a corporation or consult with others; you make an impression on the world and it affects your business and reputation. To ensure you are productively building your brand, here are some ideas to help you: Be Memorable - Don’t be like everyone else. Find a way to help you stand out amongst the crowd. A way to do this is to conduct a self-audit. During this audit list your strengths. Remind yourself of your strengths. For example, I am known for my shoe collection and my love of pink. This means my wardrobe; accessories, stationery and other items I use all reflect this. My thank you notes are pink with a stiletto illustration on the front and my contact details on the back. What can you do to make you memorable?

Reflect Your Personality - Make a list of words people use to describe you. Using this list, choose the words that feel best for you. Once you know how to describe your personality, you can use these words and “feel” in everything you create for yourself i.e. website, business cards and one page biography.

Use Colour - Choose one or two colours that demonstrate your personality.

Pink is my colour; this colour is represented in all aspects of my business, home, wardrobe and accessories. Many clients make comments on my pink briefcase, hot pink jackets and other items I use in my work. This is part of my signature.

I use this colour in all aspects of my handouts, books, folders, and handbag any place that is visible to the world. Kirstin Carey, an American speaker, is known for her love of orange. Whenever you meet Kirstin you can be guaranteed she is in an orange outfit.

Keep It Consistent - Use your personality words in all marketing materials you develop. If you select a colour to represent you, use that in everything you do. If it is a symbol or character use that. Roberta Perry, a public relations expert, wears the funkiest glasses and recently I saw an ad for her company 10-16 featuring her glasses - very clever!

Develop an Area of Expertise - Be known for something. Become the specialist in your area. Be the person people ask questions; be quoted as the expert in articles, newspapers.

Be the ‘go to’ person for that area of expertise. I am known for my speciality in productivity and networking. What are you known for?

Have an Interesting Business Card - Be different. Keep the standard size but ensure the paper stock, colours or font are different to everyone else. Even if your company provides you with a business card you may like to get an additional one for your life and work outside the office.

January/February • 215-396-0268 • www.phillyfit.com

43 I PhillyFIT

ProfessionallyFIT Learn to Network - This skill is essential if you want to build your personal brand and build your business. People need to meet you and know you. If you struggle with this skill you could some read some excellent (of mine… he he) “Network or Perish” or “Strategic Networking”.

You are your brand; decide what message you want the world to know about you. You invest so much time and energy in keeping fit, what about focussing on your brand. What do you want people to remember about you?

Have a Saying or Phrase - Winston Marsh, an Australian speaker, is known for always saying “I am f-a-n-t-a-s-t-I-c.”

Every time he speaks with someone or signs off a letter he uses this phrase. I always say ‘G’Day’ - the Aussie hello. What phrase makes you memorable?

Create Stickers with Your Contact Details - Use these stickers on all physical mail, books, sample products or anything you send out. This will allow people to contact you at any time.

Establish an Email Signature - Using tools like Microsoft Outlook, you can establish a unique signature that is attached to all outgoing emails. You could include a quote or a sentence about your business. Use colours, bold font and include your name and contact information.

Send Thank-you Cards - Send handwritten cards to people to thank them for doing business with you, good service, referrals or just because. I use pink envelopes so they are also reflective of my personality and consistent with my brand. A colored envelope also stands out amongst all the white envelopes people receive on a daily basis.

Send Client Thank-you gifts - When you work with someone for the first time you may like to send them a thank you gift for their business. For some of my female clients, I send flowers and ensure they are delivered the day after my presentation with the client. This is a reminder for them that I appreciated their business and is something many clients comment on many years after the event.

Join Associations - Find a professional or industry body, become actively involved and join the committee. Commit to attending the meetings, get to know other members and provide lucky door prizes to increase your business profile.

Get a Professional Headshot - Build a selection of photos (in electronic form also) that can be sent to anyone interested in working with you. These will be useful for your website, business cards and one page biography. Any successful businessperson must have a good headshot. Tip: Keep it current; I don’t know how many speakers in my industry I have met with headshots that are fifteen plus years old… when they still had hair! Keep it up to date.

44 I PhillyFIT

Neen James is an International Productivity Expert. By looking at how people spend their time and energy, and where they focus their attention, Neen helps people to rocket-charge their productivity and performance. A dynamic speaker, author and corporate trainer, Neen demonstrates how boosting your productivity can help you achieve amazing things. With her unique voice, sense of fun and uncommon common sense, Neen delivers a powerful lesson in productivity. Contact her at njames@phillyfitmagazine.com.

Tony Robinson Fitness Consultant “Never give up even though things seem or feel too hard to achieve...” ... Is the motto of Tony Robinson, fitness consultant. He is a CPT through several accredited sanctioning organizations.

His unique approach to weight management/ fitness training and his work with people rehabilitating from injuries has made him head and shoulders above his peers. The combination of Core/Functional training /Pilates /Sports/ Martial arts & Track and Field makes him perfect for what ever your goals maybe. He’s a trainer for everyone. Give him a try.

He has experience working with: l young children to senior citizens l Pre-natal & Post natal woman l Experience with Amateur / Collegiate / National and Olympic caliber athletes l Has worked with people who have had numerous health conditions and helped them regain a good quality of life again Locations: Center Club, New Hope Fitness, Pilates Center, Center Club Sport and Spine, Cornerstone Academy House

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January/February • 215-396-0268 • www.phillyfit.com

M

FurryFriendsFIT

Choosing your

CANINE

M

Companion

any people acquire new canine family members around the holidays.

It’s always best to first think through the decision of what type of pet would best fit into your family. Acquiring a dog is a lifetime commitment, as it may live to be twelve years old or more. Many a dog acquired on impulse winds up in rescue through no fault of its own. Of course, when we make a commitment to train, socialize, exercise, and care for a dog, our lives can take a wonderful change for the better.

Are you thinking of giving a pup to a friend or relative for the holidays?

Before giving someone a pet for a gift, please be sure that they want to receive it.

Although a dog can be a great addition to a family and make it complete — not to mention fun — it requires a lot of time and effort. Also, it’s generally not best to acquire a new dog during the frenzy of the holidays, as we usually won’t have enough time to devote to it then. The noise and commotion during the holidays can be very frightening to a new canine family member. It’s better to physically obtain your pup right after the festivities end.

If giving a pup as a gift, remember that it’s generally best for people to choose their own pup. You can always give a home-

made “doggie gift certificate” for the holiday marking the event and the actual pup can be selected at a later date.

We all see pictures of adorable dogs on television and elsewhere. But when we are choosing the pup that we’ll live with, it’s best to research the breeds in which we’re interested. Even though the border collie in the movie Babe is extremely intelligent and cute, it may not be the best choice for your home. In choosing a pup, it’s best to first consider your lifestyle as well as the dog’s needs. Border collies are bred to work for hours on end and generally won’t be happy as couch potatoes.

Are you sedentary or very active? How much time do you have to devote to a pup? How much room do you have for a dog? Do you have children or other pets?

These are just some of the matters to consider before obtaining a dog.

Before acquiring a dog, it’s important to consider the dog’s needs as well as our own. Remember: if we fail to meet a dog’s needs, it will find ways to meet them itself, which may mean some destructive behaviors. Although each dog is an individual, there are general principles that govern the various breeds. Under the American Kennel Club, there are seven different groups of dogs. Even if you

by Debbie DeSantis, CPDT, Certified Pet Dog Trainer

and Behavior Consultant

are thinking of getting a mixed breed — which can be a great choice — consider the characteristics of the breeds of which the mix is composed.

The herding breeds usually have a high work ethic and need a job to do and a sufficient amount of exercise in order to not become destructive. Border collies, German shepherds, pembroke welsh corgis, rough collies (like Lassie), and shelties are some of the more popular examples. Some have a very high herding drive that must be properly channeled, or they will herd your children, your guests — and you.

Dogs in the working group have moderateto-high exercise needs and also need a job to perform in order to be balanced family members. Some popular examples include rottweilers, dobermans, akitas, and mastiffs. These are powerful dogs that require a firm but fair leader who will train them consistently using positive methods.

January/February • 215-396-0268 • www.phillyfit.com

45 I PhillyFIT

FurryFriendsFIT Terriers are generally very high energy dogs with a high prey drive, and they may love to dig in your yard, as many were bred to chase vermin underground. Jack (Parson) Russell terriers (like Wishbone or Eddie from Frasier), cairn terriers (think “Toto”), westies, and Scottish terriers are some examples. Dogs from the toy group generally don’t have high exercise needs and are content to sit on your lap being adored. Popular examples include Maltese, shih tzus, yorkies, and pugs.

Hounds were bred to track and hunt.

Beagles, bassett hounds, greyhounds, and Afghan hounds are some examples.

Dogs from the sporting group were bred to hunt and also won’t generally be content just lying around the house without exercise. These include labrador, golden, Chesapeake bay, and flat-coated retrievers. Dogs from the nonsporting group had varied functions; some examples are dalmations, chows, Boston terriers, and lhasa apsos.

All dogs require training, socialization, and exercise to be canine good citizens; however, because of their need to perform some type of work, some of the working and herding breeds, as well as some terriers, may not be the best choices for first-time dog owners. Please carefully

research the breed you may want before you make a final decision. Read and meet representative examples of the breed and talk to individuals who are knowledgeable about the breed.

In order to have a happy relationship with our canine companions, it is important to also consider our needs as well as the dog’s. We must examine our activity level and time to devote to a dog.

All dogs require regular attention, exercise, grooming, training, and socialization. Before obtaining a pup, we also need to consider the expenses that having a dog entails such as for: grooming, training, veterinary care bills, boarding, food, bedding, fencing, and crates.

We should also take into account whether all family members want the dog, as well as children and other pets we have.

It’s best for children to be old enough to understand and respect the dog as a living creature and to treat it with kindness, and very young children under at least six years old may not see the dog as a living creature but as a toy or playmate.

Before acquiring a new dog, also consider whether the other pets in your family are socialized and, given a sufficient time, will adjust.

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Another important consideration is where to acquire your dog. If you are acquiring a purebred puppy, purchase it only from a good, knowledgeable breeder who breeds only to improve the breed, not for profit. It’s important to see the parents of your pup, so that you can have some idea about how your pup will mature. Also, it’s important to view the cleanliness of the facility. Good breeders will often ask you as many questions about your lifestyle and needs as you will ask them.

Beware of purchasing from mass breeding facilities or shops that sell dogs from those facilities, as they may have dogs with genetic and behavioral problems.

Good breeders do not sell to such establishments, as they want to know that their pups are going to good, appropriate homes. You can also adopt great dogs of pure and mixed breeds of all ages through animal shelters and rescue organizations.

A puppy may not meet your needs because of the housebreaking and other preliminary training required, whereas a mature dog may have already been housebroken and be more calm. Another benefit of adopting an adult dog is that you can see the final product. If you’re not sure how to choose the specific dog for you, a good breeder or rescue organization may help. Breeders who care will place a dog only with a family that they believe to be appropriate, and good rescue organizations will also try to find the right home for their dogs. You can even have a dog trainer help make your selection. If you do your research before you bring home your next canine family member, both you and your pup will have many happy years together!

Debbie DeSantis, CPDT, of Going to the Dogs Obedience Training, has been a certified dog trainer and canine be ber of the Association of Pet Dog Trainers and is authorized to administer the AKC’s Canine Good Citizen test. Debbie has nationally ranked obedience dogs, therapy dogs, and participates in dog rescue. Additionally, she writes a column about dog training and behavior called “Dog Talk” for The News of Delaware County. She can be reached at (610) 344-7799, liondogs4@yahoo. com. Her website is www.topdogtraining.org.

Debbie DeSantis pic here

January/February • 215-396-0268 • www.phillyfit.com

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FurryFriendsFIT

S

Physical Therapy for The concept of physical therapy is new to animals and has evolved rapidly over the past few years into its own specialty.

In the veterinary medical world, just as in human medicine, there are many surgical procedures and health conditions that require extensive physical therapy for complete recovery. Physical therapy is often indicated after surgery, injury, or disability and is an essential part of the recovery process. The goal of physical therapy and rehabilitation is to return the affected part and the animal to full function.

Physical rehabilitation in the veterinary field works much the same as it does in human medicine. Just as in human practice, recoveries from an injury or

surgery are guided by a trained rehab professional. While still a relatively new concept in veterinary medicine, the field is growing exponentially based on its real world efficacy. Veterinary surgeons and doctors alike are seeing first hand the impact comprehensive physical rehabilitation is making on the recovery of their patients and integrating it into their treatment care protocols.

degenerative arthritic changes in the knee, nearly seventy five percent will tear the other ligament in two years or less. It is important to achieve the best possible recovery from the first surgery in terms of both providing a stable leg as soon as possible so as not to stress the opposite knee, but also to provide a strong leg to stand on should the second knee need surgery at a future date.

While the animal rehabilitation field is growing quickly, there are still many owners and veterinarians alike who are new to the concept and have skepticism as to the necessity of its role in post-operative animal care.

After all, one must remember that for years the standard of care has not included physical rehabilitation, and animals have been left to recover on their own.

Managing inflammation and pain are a large part of rehabilitation as well. A little bit of inflammation is necessary for the healing process, but uncontrolled pain and inflammation will lead to limb disuse and scar tissue formation. When we restrict the activity of our animals to facilitate a healing process, such as a fracture repair, there are detrimental effects on muscle and bone mass, cartilage health, tendon and ligament flexibility and strength. Rehabilitation can help prevent some of these effects and improve the end result of the surgical procedure.

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Rehabilitation can reduce the incidence of post surgical complications that can be seen with orthopedic procedures, such as quadriceps contracture in young puppy following a fracture repair.

Rehabilitation can reduce the time to full recovery and result in improved recovery as well.

In dogs that tear a cruciate ligament due to

Rehabilitation can help a dog re-educate neural pathways after disc surgery and improve neurological function. Animals unable to stand can benefit from neuromuscular electrical stimulation of their muscles to prevent severe muscle atrophy. If you have an older dog that is down for weeks due to an injury, the combination of arthritic pain, muscle wasting and injury are tremendous hurdles to overcome so as to be able to rise and walk again. Animals can often exercise in water to a greater degree than they could on land, thus building muscle, endurance and keeping the joints mobile.

What if your dog was not a candidate for surgery? Rehabilitation may improve the quality of life and function in these

January/February • 215-396-0268 • www.phillyfit.com

MALS

By Neil Simon

patients as well. Nearly 30-40% of all cats and 50-60% of all dogs will develop arthritis at some point in their lives.

The tools of rehabilitation can improve existing function in these animals and reduce the need for medication in some cases. In most cases, rehabilitation therapy can prolong the functional time of an arthritic animal.

There are also many debilitating conditions seen in dogs that cannot be managed with medication alone. The degenerative myelopathy of German shepherd dogs is an example. In some of these cases, the progression of the disease can be slowed with a program of physical activity as well as diet and supplement management. In a study evaluating physical rehabilitation in dogs with degenerative myelopathy found that the median survival time was twice as long in patients receiving a moderate amount of therapy as it was in those receiving no therapy. Patients receiving intense physical rehabilitation had a fourfold increase in median survival time compared to those receiving no therapy. Some animals need assistance with walking or need to have an area of the body protected or supported.

Rehabilitation specialists can fit your pet

FurryFriendsFIT

with slings, splints, carts or protective boots as needed.

yet be a term known in every household, physical rehabilitation for animals is quickly becoming a recognized and respected specialty that is being integrated into the standard practice of veterinary medicine. Animal physical therapy, just as in human medicine, is quickly being considered a necessary part of patient recovery, not just a luxury. As more and more clients find the benefits and rewards of animal rehabilitation, it will continue to grow and become a standard part of veterinary care.

Pet obesity has been an epidemic for sometime now in the United States.

While not every dog is climbing the A-frame in an agility competition, even the most docile couch-ridden pup can benefit from weight loss. Sometimes weight management must be addressed before a surgery can even take place. In other cases weight reduction is needed in order to reduce the chances of joint injury. Controlled exercise programs Bucks Animal Rehabilitation Center (B.A.R.C.), can help in these cases. Working dogs located in Warrington, PA, is a full-service (such as service dogs or police dogs) have rehabilitation center offering hydrotherapy had a tremendous amount of time and (underwater treadmill), therapeutic ultrasound, neuromuscular electrical stimulation, pulsed money invested into their training and signal therapy, among other treatments. B.A.R.C. often have higher physical demands on is located within the Bucks County Vets emergency their bodies than the average companion animal hospital at 978 Easton Road, Warrington, PA, 18976. Patients are accepted by referral from animal. It is often crucial in these their veterinarian. Call (215) 918-2200 to learn situations that the dog return to the full more or to schedule an appointment. range of activities or face retirement.

And as more and more people are now participating in sports-related activities with their dogs, we We can ship medications are seeing more injuries as well as to your home a greater need for s Most prescriptions filled conditioning in the same day these animals. s Medication prepared in easy to give, flavored dosage forms

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49 I PhillyFIT

RABIES MedicallyFIT

D

By Lawrence A. Rebbecchi Jr., VMD

escriptions of rabies go back thousands of years, as rabies has classically been one of the most feared infections of all time.

It is caused by a rhabdovirus which is relatively unstable in the environment, requiring fresh contact with mucous membranes to establish infection. In most cases, disease is transmitted via bite wound.

paralyzed. It is from animals in this stage where most human exposure occurs. There is no treatment for animals or humans once clinical signs appear.

Once the virus has been released to body secretions, it is again accessible to the immune system; however, the patient dies before an adequate immune response is mounted.

PRODROMAL STAGE (The first 1 and 1/2 days after symptoms have started) - A change in personality is noted. Friendly animals become shy etc. The larynx begins to spasm and a voice change may be noted (especially true in rabid cattle).

TRANSMISSION EPIZOOTIOLOGY The reservoir for this virus consists of wildlife species. Humans and domestic animals are not generally exposed unless conditions promoting contact with wildlife occur. In California, the chief reservoir species for rabies is the skunk. In other areas raccoons, bats, and foxes are also important.

Rodents and birds are considered resistant.

Transmission is usually achieved via bite wound; however, humans have been infected by inhaling aerosolized bat urine while visiting bat-infested caves. Recently, a human was infected via corneal transplant from a deceased wildlife ranger. Not every bite wound from a rabid animal is infectious.

Whether or not infection sets in depends on the number of viral particles entering the wound (how much saliva contacted the victim, whether the bite was through clothing etc.)

COURSE OF THE DISEASE Virus present in the infected animal’s saliva enters the victim’s tissues during the bite.

The virus attaches to the local muscle cells for a couple of days before penetrating to local nerves and beginning its slow ascent to the brain. Once within nervous tissue, the virus is not accessible to the immune system and may safely proceed, though the journey is slow taking up to one year (average time between bite and detectable virus in the brain is 20-30 days). Virus ultimately reaches the brain and in two to three days more is evident in all body secretions including the saliva. At this point, the disease becomes transmissible and symptoms begin.

EXCITIVE STAGE (Next 2-3 days) Classically, this would be the “mad dog” stage. The animal has no fear and suffers from hallucinations. The larynx is paralyzed resulting in an inability to swallow thus drooling and “foaming at the mouth” result.

THE LAW REGARDING ANIMAL BITES IN OUR AREA If the biting animal has been legally vaccinated against rabies, only routine first aid may be necessary; bacterial infection of the wound may still be possible. If the animal has not been currently vaccinated, it must be confined for ten days at the owner’s expense for observation and then vaccinated at the end of that period.

determine if rabies virus could have been in the animal’s saliva at the time of the bite.

An animal infected with rabies and shedding virus will certainly be dead within ten days.

If the biting animal is known to have been exposed to wildlife, the situation is different.

A vaccinated animal must be re-vaccinated within forty eight hours and confined for observation for thirty days. Unvaccinated animals must either be confined for six months or be euthanized and tested for rabies. All bites that break the skin are reportable to the health department. All dogs must be vaccinated against rabies. Wildlife/ pet incidents leading to bites on the pet are of no concern to public health officials as long as no humans have been bitten.

LAWS REGARDING BITING DOGS AND RABIES VACCINATIONS ARE HIGHLY REGIONAL. CHECK WITH YOUR LOCAL ANIMAL REGULATION DEPARTMENT OR VETERINARIAN TO FIND OUT WHAT YOU NEED TO KNOW. IF YOU ARE EXPOSED A fresh bite wound should be washed out with water quickly as this may wash out viral particles. The time it takes for the virus to reach the brain depends on the amount of virus present in addition to the proximity of the wound to the head.

If possible, the head of the biting animal is submitted to the health department for fluorescent antibody testing for the rabies virus.

This process takes a matter of hours so that any bite victims can know right away if they will require rabies treatment. If the biting animal is a pet, its vaccination status should be confirmed as soon as possible.

PARALYTIC OR DUMB STAGE (Next 2 days) Weakness/paralysis sets in. The animal dies when the intercostal muscles (which control breathing) are The purpose of the ten day period is to January/February • 215-396-0268 • www.phillyfit.com 50I PhillyFIT

MedicallyFIT Hyperimmune (antibody rich) serum is flushed into the wound in hope of inactivating the virus before it may penetrate to the nerves.

The patient receives an injection daily for fourteen days of rabies vaccine. In this way, when the virus comes out in secretions, a strong immune response is waiting to put down the infection.

ANYONE PURSUING A CAREER WITH ANIMALS SHOULD CONSIDER VACCINATION AGAINST RABIES. QUARANTINES WHEN TRAVELING TO ISLANDS Great Britain, Hawaii, and several other island areas have successfully eradicated rabies from their territory. These places are EXTREMELY cautious about allowing potential carriers of rabies in. Because of the long incubation period of rabies, a very long quarantine is needed; however, this must be balanced by the expense associated with quarantine and an ownerâ&#x20AC;&#x2122;s reluctance to be separated from his or her pet. In Hawaii, the quarantine period is 120 days in a facility on Oahu; however, recently an alternative procedure has been delineated by the local Hawaiian government. For listings of what each state requires for entry, the USDA has prepared a web site with the most recent regulations att: http//www.aphis.usda.gov:80/vs/sregs.

For travel to another country it is best to check with that countryâ&#x20AC;&#x2122;s consulate.

â&#x20AC;&#x153;Recommended B

HICKO

FELINE VACCINATION FOR RABIES Many cat owners are under the impression that indoor cats need not be vaccinated against rabies. It is important to recognize 1) that there is reasonable potential for wildlife exposure within the household (bats or invading raccoons, etc.) and 2) that there is the legal liability should an unvaccinated animal bite a person. The American Association of Feline Practitioners considers rabies vaccination to be necessary for ALL CATS and this is our advice as well. Further, local legal requirements in many areas may require rabies vaccination for all cats. Rabies vaccine for cats should be given in the right rear leg as low on the leg as possible.

Lawrence A. Rebbecchi Jr., VMD owns and operates Philadelphia Animal Hospital on 65th and Lindbergh Blvd in Southwest Philadelphia. He is a graduate of Texas A&M University and received his veterinary degree from The University of Pennsylvania in 1990. Please contact him @ Lawrence@PhillyFIT.com

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DescriptionFIT

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DISC DECOMPRESSION THERAPY A Highly Successful, Non-Surgical Solution for Effectively Treating Disabling Low Back, Neck and Radiating Arm and Leg Pain.

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.

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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 "negative systolic pressure". This "vacuum effect" helps in the retraction (pulling in) of the extruded disc material.

X56I PhillyFIT PhillyFIT I PhillyFIT I X X

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, 80% 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 will 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, will usually 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 wl be treated in 4-6 sessions and notice enough relief to allow active rehab to begin. Their Decompression may continue (pre- or postrehab depending on the methods chosen) for 4-6 further sessions before discontinuing or reducing the frequency.

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X I PhillyFIT

PhysicallyFIT

The “OFF Season”

Each issue, PhillyFIT Magazine, looks at the local triathlon and multisport scene to give you the best advice on what is out there and where to go. I am going to do my best to fill Steve Brown’s shoes and at the same time, add a little tweak.

E

xactly what is “OFF SEASON”? Does it mean your season is over? Does it mean you start all over? Does it mean you turn off your exercise until it gets warmer and lighter outside?

The answer is “No” to all of the aforementioned. Off season is just an interim time between competitions and/or harder longer weekend warrior workouts. It is a great time to “cross train.” By definition with Wikipedia – the Free Encyclopedia: “Crosstraining is also known as conditioning.

It refers to training in different ways to improve overall performance.”

Off season and cross training is a time to rest injuries or nagging body parts. It is a time to focus on sport areas that are weaker. It is a time to work on your core.

Where to start?

How did you do and what did you do the last six months or so? Were you a runner, triathlete, duathlete, tennis player, golfer or weekend participant? In any and all cases, now is the time to work on general body strengthening of the core and large muscle areas. The weather outside may be colder and wetter for you to participate as much for the next three to four months. Indoors offers a lot of core and strength work. Yoga and Pilates are two excellent programs that most people find harder than they thought once they try.

I am a yoga person more so than a Pilate’s person. I have tried Pilates and like it, but yoga feels more “sport” oriented to me. I would suggest you try both and find the one for you.

Yoga is hard, but it strengthens your core and muscles and it is outstanding for flexibility and stability. All of those components from yoga and or Pilates will give your next “on season” a more balanced powerful start.

Recover is Key

and as your season progressed, so did the times and results. A normal amount of exercise will maintain your current fitness level. Back off for 4-6 weeks to give your body a fresh reawakening. When you start to increase workouts and mileage for the next season, you Exactly what is “OFF SEASON”? Does it mean your season is over? Does it mean you start all over? Does it mean you turn off your exercise until it gets warmer and lighter outside?

Progression

So there goes it...

You need time to recover to progress to your next level. You need to “overload” – exercising above a target zone. This can be done during your off season and with good results as you can rest between sessions. During regular season, you may not get as much time to rest in between. You should not feel exhaustion during your off season - rather you should get antsy to get back outside by January or February.

”Off season” is a time for fun and relaxing workouts with the intention to improve and start strong in the spring for your next season.

It is a time to cross train, do something new, go a little harder with weights but at the same time relax and rest the body and soul.

Adaptation

You have adapted your body to a sport or activity. It will not forget what to do with a few weeks of rest. Now is time to add something new to enhance your training.

More weights? Heavier weights? Indoor cycling? Master swimming? Whatever it may be, now is the time to add it. Many times, one will get sore from something new. TO BE SORE IS GOOD, as it shows you are working new or more muscles and the end result will be power and strength. Your local bike shops have a lot of winter indoor cycling programs: Human Zoom, Cadence and Breakaway Fitness are excellent resources.

Join a gym for winter weight training.

Hire a personal trainer who can take you to the next level.

Fun!

Let your body and mind rest and recover from weeks of exercise. The body adapts to stress

running free at recess. I plan on visiting family in Maine and entering a toboggan race. It is held in Camden Me every February and is even written up in Sports Illustrated. Do I know anything about toboggan racing? No! All I know is sledding, in the old days, down long hills at Valley Forge Park and hoping not to hit others as the snow flew into my eyes. This experience should be a blast. It will be fun, challenging, competition, effort and refreshing to do something I am not good at.

Do something fun that encourages play.

We forget so often how to be a five year old

As for me, at my last writing I mentioned how I was a bit tired and did not do a half Ironman so as to train smart and be ready for two major races. ‘Walk your talk.’ I did and it paid off. I won my age group at Long Course Duathlon Nationals and then three weeks later took a bronze medal at Long Course Duathlon Worlds.

What is my mantra?

Moment!

Enjoy your next two months, live and play the moment, and refresh your spirit. Next article I will see what we need to do for some “mental training” as well as stepping up to a sharpening phase.

Annie Mitchell is a Philadelphia age group tri/ duathlete. Mitchell runs the spin program and does personal training at The Aquatic and Fitness Center in Bala Cynwyd. Annie has competed from local to world level and is currently ranked 3rd in the nation and world 50-54 age group duathlete. She can be reached at amitchell@ phillyfitmagazine.com.

January/February • 215-396-0268 • www.phillyfit.com

57 I PhillyFIT

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59 I PhillyFIT

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Belly Dancing

By Donna the Belly Dancer

B

elly dancing is one of the oldest (if not the oldest) dance forms. Its exotic movements and graceful gestures have been passed down through the ages adding more refinement and embellishment with the passing years. It originated in Egypt, North Africa, Lebanon and Turkey. It was a dance done by women for women. History shows evidence of Egyptian tomb paintings as far back as the fourteenth century BC whose callisthenic positions depict that of belly dancing movements.

Today, belly dancing is used for both an exotic dance form and exercise. In recent years belly dancing has become a popular fitness trend across America.

This once foreign dance is now used for weight loss, toning and fitness.

60 I PhillyFIT

Belly dancing gives the mind and body definition with a complete workout.

The movements require mental focus to keep your balance and to coordinate the steps into a pattern. Belly dancing is also uniquely designed for the female body with isolation movements of the abs, hips, legs, chest and arms. The best characteristics of the dance are its smooth, flowing, complex and sensual movements intermixed with fast vibrations and shimmy type movements. The music sets the pace for how energetic the dance and work out will be.

Dancing burns as many calories as walking, swimming or most aerobic activity. It is great for posture, balance and stamina increase. Dancing will also improve muscle tone and strength.

Isolation of parts such as the stomach, legs, hips and chest requires a great deal of muscle control. The more control you have over a muscle the better chance you have of properly toning and strengthening them to your desired shape. Belly dancingâ&#x20AC;&#x2122;s weight loss benefits can vary depending on the length and intensity of the workout. Most low impact classes can burn between 288-306 calories (for a person weighing 140-150lbs) and 347-369 calories (for a person weighing 170-180lbs). A faster paced dance class focusing on more shimmy and bouncy movements would burn 416-442 calories (for a person weighing 140-150lbs) and 501-533 calories (for a person weighing 170-180lbs). Many women are looking to liven up their work out routine with

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FemininelyFIT dancing, which not only helps your body look and feel great, but teaches you an art form that has been handed down and respected over centuries.

Belly dancing is also a great workout for pregnant women. As with any physical exercise when you are pregnant, you should always consult your doctor first before beginning classes.

In ancient times belly dancing was used both for fertility and help with the birthing process as it uses many of the muscles necessary for giving birth.

Your lower abdomen muscles, thighs and pelvic muscles are all strengthened and taught to be controlled. With your doctors permission, belly dancing can help to alleviate back pain, muscle cramps and even joint pain. Belly dancing is mostly low impact and concentrates on strengthening muscles in the torso, which is a necessity in pregnancy and the birthing process.

Today in America belly dancing is a conglomeration of many styles of dance - not just Middle Eastern or Oriental styles. The dance has even expanded to include both female and male genders.

Despite great regional variations and the different styles of rhythms and instruments used, there is usually a great emphasis on percussion. Whether it is for fitness, spiritual health or to learn a timeless dance, belly dancing is one of the best exercises with an exciting and sensual twist.

There are many dancers across America and in the local Philadelphia area that are skilled in the various styles of belly dance consisting but not limited to: Turkish, Egyptian, Lebanese, Persian, Tribal, Fusion and American Cabaret. Lessons can be given in class form, private and/or workshops.

Teachers will shape the instructions to match the skills and motivation of the student(s) or class. To find belly dancing classes suitable for your style or for more information about belly dancing, try searching www.shira.net www.thehipcircle.com www.bellydance.org www.bhuz.com

You can also contact your local gym or dance studio to see if classes are available.

Many belly dancers are now contributing their talent to Shake for the Cure. I recently hosted and performed at a breast cancer benefit on October 28, 2007 to raise money for the Susan G. Komen foundation. Other premier dancers such as Shelley, Suffiyah, Mirjana and the troupe Mirage (featuring Zareen, Alima and Lorelei) were kind enough to donate their time as well as their money to help this great cause. The benefit was held at Casablanca Restaurant in Warrington, owned by Sam and Adam Ashoush, and offered a full Moroccan buffet as well as live entertainment and door prizes.

The entire buffet was prepared to perfection and included such authentic dishes as hummus, Moroccan salad, lemon chicken, lamb and beef kabobs, lentil and baklava.

The benefit was a great success and will now be an annual fund raising event held on the last Sunday of every October.

Special thanks to all who contributed their time and expenses to this worthy cause.

Happy Dancing!!

Sophia

Shelley

Donna

Belly Dancer Donna has been a professional belly dancer for eight years in the tri-state area and appears regularly at Casablanca Restaurant and Little Marakesh Restaurant. She has been teaching belly dancing for five years, and currently holds classes at LA Fitness in Bensalem and Oxford Valley. She learned the Turkish style of dance from her grandmother, Caraina, and later learned the Egyptian style from Lina Miller (who also appears at Casablanca). She has completed various workshops from such renowned performers as Sahra Saeeda, Jillina and many others.

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January/February • 215-396-0268 • www.phillyfit.com

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calendar of events

January & February 2008

January 5 Freezing Cold Hash Run, Road/trail, 4-6 mi. , Time: 10am, Place: Edison, NJ, Phone: 732-572-0500, Email: kenvnjlaws@verizon.net Website: www.njlaws.com/ FREEZING_COLD_HASH_RUN.htm

backpacking/birding, Time: 7-9am, Place: Churchville, PA, Phone: 215-357-4005 Email: churchvillenaturecenter@ co.bucks.pa.us Website: www.churchvillenature center.org

January 7 Not On Tobacco (N.O.T): Quit smoking!

This is Main Line Health’s free program designed to help teens quit smoking or reduce the number of cigarettes smoked daily, offered Jan. 7, 8, 11, 14, 15, 18, 21 and 22. Call to register. Time: 3-4pm Place: Paoli Hospital, Paoli, PA Phone: 1-866-CALL-MLH

FEEL the LOVE 5K, Road/trail running, Time: 2:30pm, Place: Bryn Mawr, PA, Phone: 610-527-5510 Email: runbrynmawr@hotmail.com Website: www.runtheday.com

February 2 Athlete’s Closet Winter Series, Road/ Trail 5k., Time: 9:30am Place: West Chester, PA, Website: www. athletescloset.com York Road Runners Winter Series #4, Road/Trail 8k, 1-mi. fun run.Place: Accomac, PA Cross-Country Skiing, Time: 10-11:30am, Place: Presque Isle State Park, PA, Website: www.dcnr.state.pa.us Phone: 814-833-7424 Guided Cross-Country Skiing, Time: 1-2:30pm, Place: Presque Isle State Park, PA, Phone: 814-833-7424 Website: www.dcnr.state.pa.us 2nd Annual Snow/Winter Festival, Time: Noon-4pm, Place: Bendigo State Park, PA Website: www.dcnr.state.pa.us Saturday Morning Bird Walk, Hiking/ backpacking/birding, Time: 7-9am, Place: Churchville, PA, Phone: 215-357-4005 Email: churchvillenaturecenter@ co.bucks.pa.us, Website: www.churchvillenature center.org February 3 Browning Ross Winter Series 5k, Road/ trail running, Time: 1pm Place: Glassboro, NJ, Phone: 856-904-3543 Email: tiffgangrunning@yahoo.com Website: www.geocities.com/ tuffgangrunning/BR_Winter_2008.html February 9 Guided Snowshoeing, Time: 1-2:30pm Place: Presque Isle State Park, PA, Phone: 814-833-7424 Website: www.dcnr.state.pa.us Saturday Morning Bird Walk, Hiking/

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February 10 DVOA Orienteering, Place: Nockamixon State Park, Bucks County, PA Snowfest 2008 , Time: Noon-4pm, Place: R.B. Winter State Park, PA Phone: 570-966-1455 Website: www. dcnr.state.pa.us Browning Ross Winter Series 5k, Road/ trail running, Time: 1pm Place: Glassboro, NJ, Phone: 856-904-3543 Email: tiffgangrunning@yahoo.com Website: www.geocities.com/ tuffgangrunning/BR_Winter_2008.html Snowfest Trail Run , Road/trail running, 3.5 mi. , Time: 1pm Place: Mifflinburg, PA. Email: wkwarren@ptd.net Website: www.midpenntrailblazers.com Basics of Land Navigation Class, Hiking/ backpacking, Time: 7pm Place: REI, Conshohocken, PA, Phone: 610-940-0809 Email: outdoorschoolphiladelphiamarket @rei.com Website: www.rei.com/outdoorschool February 16 Frostbite 5-Miler , Road/trail running, Place: Ambler, PA Winter Pickle Run Series, Road/trail running. Time: 10am Place: Ridley Creek State Park, PA. Phone: 610-328-3979 Email: Tim@runtheday.com Climb the Tower, Walking 50 stories!

Time: 8:30am, Place: Philadelphia, PA Phone: 610-941-9595, ext. 104, Email: Mmelcher@lunginfo.org Winterfest 2008, Time: 9am-3pm, Place: Hills Creek State Park, PA Phone: 570-724-4246, Email: hillscreeksp@state.pa.us Website: www.dcnr.state.pa.us Winter on the Mountain Festival, Time: 10am, Place: Laurel Hill State Park, PA, Phone: 814-352-8649 Website: www.

dcnr.state.pa.us Cross-Country Skiing 101, Time: 10-11:30am, Place: Presque Isle State Park, PA, Phone: 814-833-7424 Website: www.dcnr.state.pa.us Snowman in the Forest Day, Time: 10am-3pm, Place: Cook Forest State Park, PA, Phone: 814-752-2393, Website: www.dcnr.state.pa.us Guided Cross-Country Skiing, Time: 1-2:30pm, Place: Presque Isle State Park, PA, Phone: 814-833-7424 Website: www.dcnr.state.pa.us Saturday Morning Bird Walk, Hiking/ backpacking/birding., Time: 7-9amPlace: Churchville, PA, Phone: 215-357-4005 Email: churchvillenaturecenter@ co.bucks.pa.us Website: www.churchvillenature center.org February 17 5th Annual Ugly Mudder, Road/trail running, 7.25 mi., Time: 10am Place: Reading, PA, Phone: 610-779-2668, Email: rhornpcs @aol.com Website: www.pretzelcitysports.com Frozen Foot Winter Series #2, Road/trail running 5k., Time: 2pm Place: Elizabethtown, PA, Email: racedirector@appliedracemgmt.com Website: www.frozenfoot.com Browning Ross Winter Series 5k, Road/ trail running, Time: 1pm Place: Glassboro, NJ, Phone: 856-904-3543 Email: tiffgangrunning@yahoo.com Website: www.geocities.com/ tuffgangrunning/BR_Winter_2008.html February 22 Full Moon Hike, Time: 7:30-9pm, Place: Salt Springs State Park, PA Phone: 570-967-7275, Website: www. dcnr.state.pa.us February 23 DVOA Orienteering, Place: Nolde Forest Environmental Education Center, Berks County, PA, Phone: 610-792-0502, Email: frankdvoa@aol.com Guided Snowshoeing, Time: 1-2:30pm, Place: Presque Isle State Park, PA Phone: 814-833-7424 Website: www.dcnr.state.pa.us Saturday Morning Bird Walk, Hiking/ backpacking/birding, Time: 7-9am Place: Churchville, PA, Phone: 215-357-4005 Email: churchvillenaturecenter@

January/February • 215-396-0268 • www.phillyfit.com

co.bucks.pa.us Website: www.churchvillenaturecenter.org February 24 Browning Ross Winter Series 5k-Glassboro 10M & 5k, Road/trail running., Time: 1pm, Place: Glassboro, NJ, Email: tiffgangrunning@yahoo.com Website: www.geocities.com/ tuffgangrunning/BR_Winter_2008.html Phone: 856-904-3543 March 1 SmokeFREE: Quit smoking!, This is Main Line Health’s free adult quitsmoking program offered March 1, 8, 15, 22, 29 and April 5. Call to register.

Time: 10am to noon , Place: Brandywine YMCA, 295 Hurley Road, Coatesville, PA, Phone: 1-866-CALL-MLH March 3 Not On Tobacco (N.O.T.): Quit smoking!, This is Main Line Health’s free program designed to help teens quit smoking or reduce the number of cigarettes smoked daily, offered March 3, 4, 7, 10, 11, 14, 17 and 18. Call to register. Time: 3pm to 4pm, Place: Paoli Hospital, Paoli, PA 1-866-CALL-MLH April 26 Lenape Survival Challenge, A unique two person team event that begins with a 4.5 mile run through scenic rolling hills, followed by a .5-mile run/climb up Spring Mountain, finishing with a 2.5-mile canoe race to the finish.

Time: 9:30am, Place: Perkiomen Watershed Conservancy, 1 Skippack Pike, Schwenksville, PA, Phone: 610-287-9383 Email: lhorning@perkiomen watershed.org Website: www.perkiomenwatershed.org Teal Ribbon 5k, The Sandy Rollman Ovarian Cancer Foundation welcomes casual and competitive athletes to get off the couch and grab those running shoes... The Run/Walk will be a “Pure Philly” event with course entertainment by the Mummers, Philadelphia Historical Characters and the Eagles cheerleaders. Participants will receive a T-shirt and post race refreshments.

Place and Time: The 5k run will commence at the Carousel House of Fairmount Park, Philadelphia, PA at 9am. , Cost: $20. Race-day registration begins at 7:30am inside the Carousel House for $25.

DentallyFIT

Could my bite make my head hurt?

You BETitcan!

By David M. Kaffey, DDS

I

Treating Frequent Headaches...Without Drugs custom-made, plastic appliance worn over the teeth. It does not permanently alter a patient’s bite.

f you suffer from frequent headaches, neck pain, jaw pain, and dizziness, you might want to visit a dentist trained to treat those conditions before you reach for any painkillers.

People with misaligned bites often have jaw and neck muscles that are overworked.

Those overtired muscles can lead to a number of ailments including headaches, neck and jaw pain - that people don’t associate with dental problems.

LVI Global, a leading postgraduate training facility for dentists, specifically deals with such issues. LVI Global trains dentists to use a number of techniques that help improve jaw position by focusing on what’s known as the “neuromuscular bite.”

Here’s a closer look at how a neuromuscular dentist might treat the pain caused by what is known as TMD:

A Significant Problem Affecting Ten Million Americans

According to the National Institutes of Health, TMD, or temporomandibular (jaw joint) disorder, affects more than ten million American adults and affects women twice as often as men. Common signs and symptoms include headaches, even migraines, pain in the head and neck, painful clicking or popping of the jaw joint, pain behind the eyes and ears, difficulty opening, muscle tenderness, dizziness, deviation to one side when opening, lack of concentration, and general facial pain.

Diagnosis

When checking for TMD, a neuromuscular dentist takes a thorough patient’s history and does a physical exam of the teeth, posture, head and neck. The dentist also may conduct a series of tests using noninvasive instruments.

If it is determined that the patient’s bite is the likely cause of the pain, the neuromuscular dentist will identify a new jaw position using a Myomonitor. The Myomonitor is a device that delivers a gentle electrical stimulation to your muscles. This mild stimulation after a short period will cause the patient’s jaw muscles to relax and reposition the jaw to a more comfortable position.

Treatment

There are a number of treatment options, but the process often starts with a patient wearing for a short period of time what’s known as a neuromuscular orthotic. An orthotic is a

If, after wearing the appliance for a period of three to four months, a patient’s symptoms are significantly reduced or eliminated, the diagnosis of an improperly aligned jaw is confirmed. When that’s the case, patients have several permanent treatment options. Depending on the particular situation, they can include selective alterations to the biting surfaces of the teeth, orthodontics or crowns (caps) to maintain the jaw in the previously determined relaxed state. Often times, a combination of these treatments are used and, as a bonus to eliminating the TMD symptoms, patients end up with a beautiful vibrant new smile.

Consult a Dentist

If you have frequent headaches, pain in your face, jaw joint popping or clicking, dizziness, or any of the symptoms discussed consult a properly trained dentist. You may be suffering from TMD. You are not alone and help is available.

Dr. David M. Kaffey’s is a LVI Neuromuscular dentist who’s practice is dedicated to cosmetics, TMD therapy, Dental Implants, and improved athletic performance with the Pure Power Mouthguard. His practice, Main Line Dental Aesthetics, is located at 12 South Valley Rd., Paoli, PA.

January/February • 215-396-0268 • www.phillyfit.com

63 I PhillyFIT

DescriptionFIT

DescriptionFIT

with Elizabeth Joyce January/February 2008 The New Moon in CAPRICORN on January 8th brings the best time to create opportunities for your advantage in 2008.

Use this to your advantage to take the steps necessary to make your dreams come true.

The Full Moon in LEO on January 22nd brings you big ideas as you receive new inspirations on real estate transactions, and matters having to do with women and children.

CAPRICORN: Polarity: Feminine Sign: Cardinal Element: Earth Planetary Rule: 10th House/Pluto Body: Knees, bones, joints, FOCUS: I use Mercury retrogrades on January 28th through February 13th.

THE PERSONAL SIGNS

ARIES (3/21-4/20) If you want to travel this month, plan for it within the first few days of 2008. After the 9th be sure to be careful driving, ease up with the gas pedal, and drive with care, especially in stormy weather, as well as mid-month.

A chance comment early in the month could tip you off with a promising lead regarding work. Stress is a bit heavy this year, so be sure to stick with your fitness program.

Developments concerning a legal matter are likely to develop at month’s end and it is unlikely to be resolved before late summer or fall. Finances are tight now but take an upward swing as February opens. Life gets back on track and decisions, plans and projects that were put on hold last fall begin to move forward. At last!

TAURUS (4/21-5/21) Finances could be a bit tight until January 30th, when Mars goes direct. Be prepared for unexpected expenses, possibly related to home repairs or children. If you can afford a few days away at a Health Spa or retreat, this is the time to plan it. Your body needs a health workout such as massage, reflexology or perhaps meditation and yoga to control your blood

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pressure. Work and domestic demands will compete for your time. A friendship or dating relationship will be a bit rocky, but the workplace and family ties are upbeat. Midmonth you could hear from a long forgotten friend or lover, either of whom could bring you luck. Be sure you do not caught off-guard and unprepared at January when Mercury retrogrades until February 13th.

GEMINI (5/21-6/20) Close relationships are under a strain all through January.

Tension involves family and partners, with a little controversy at work, also. You will need to guard against catching the flu. Meditate for clarity and do not slack on your exercise program. Be sure to take your car in for routine service and a battery check before Mercury retrogrades on the 28th. January has the potential of being one of the best financial months of 2008 for you, Gemini. It is also a plus if you want a loan or mortgage, or plan to rent or purchase a home. Be sure to postpone any contract signing until after February 13th, when Mercury goes direct.

CANCER (6/21-7/22) Communication challenges will be more than the exception for the entire month, Cancer. Stay on the sidelines as much as possible rather than chance becoming involved in a power play.

Try to be patient as work piles up and information and decisions are slow in coming.

Commitment is in the Stargazing forecast as you have a fabulous opportunity to meet your Soulmate. Plan a special event for two, if attached, or take the plunge and ask someone out for a date. (Sometimes good sex can be excellent exercise!) You will also delight in memorable moments with friends and

family. If you need a favor from someone or you need to consult with a professional or CPA, arrange your appointment the week of January 7th. Curb your spending at month’s end as Mercury retrogrades, signaling possible delays as well as unexpected expenses.

LEO (7/23-8/22) You are more focused and disciplined as 2008 opens, Leo. It’s time to put the pedal to the metal.

However, expect some complicated factors.

You are confused with your efficiency and you have too many loose ends to tie up before you can begin to move forward. As roadblocks occur, just remember they are another stage in the process, and be assured you will be able to iron out the wrinkles over the next few weeks. Although normally robust, you may suffer from more than the usual virus this month, so forego the parties and plan to ‘cocoon up’ at home. Relationships at work are under a strain and have been building up over a long period of time. However, it’s not all you, but you may be the only one receiving the criticism. Point out common motivations you share with others on the job, and draw them into peace making efforts. As you look back over the past nine years, you can see how far you’ve come.

VIRGO (8/23-9/22) Family relationships and the domestic scene present challenges as 2008 opens, Virgo. It will be tough to mesh everyone’s desires and you’ll feel stretched to the max trying to do it all and please everyone. There’s a simple solution, which is most important to protect your health and stress levels. Delegate! Allow others to do their fair share. This isn’t the best month to rent or purchase a new home, to get

January/February • 215-396-0268 • www.phillyfit.com

a new roommate, or launch any major homeimprovement projects. Best to hold off until mid-February. Take time to play and relax.

You’re searching for someone fascinating who could be a valuable career connection as well as a lover. At month’s end, projects you put on hold last fall begin to regain momentum.

Update your resume so you’re set to go in late February, early March.

LIBRA (9/23-10/22) Plan ahead if long-distance travels are in your 2008 plans, as they will be prone to delays and cancellations. Most of all you will want to be cautious on the road; try to avoid any long trips by car. Poor weather conditions and mechanical problems are more than possible.

Communication may be frustrating and information tough to come by. Patience and some deep breathing exercises will see you through. If you are planning to remodel your home, make plans, but hold off until late February or early March to get started.

Your love life gets a boost after the 6th.

That’s a plus whether you’re in a long-term relationship or in search of someone new.

You’re likely to have more than enough to keep you busy at work, along with what will seem like a never-ending series of changes. Tension could surely result from these feelings of uncertainty and workplace relationships could become testy at times.

Go with the flow and allow others to work out their differences. You don’t need the hassle, despite your ability to promote peace.

SCORPIO (10/23-11/22) Finances are your main issue, or continue to be as 2008 opens, Scorpio. It’s been one money issue after another since last September.

Steel yourself for a few hurdles this month, but have patience and keep the faith. You’re sure to be on the go, dashing here and there, all month. Quick trips and visiting friends accelerates your pace. Stay tuned for good news from a friend or relative at month’s end.

If you’re running for a leadership position in a club or organization, or your community, the odds are in your favor. Aim for a weekend get-away at month’s end, if you can manage it. People, especially friends and family, will bring you luck this month. Talk with people, ask friends to introduce you to their friends, and see everyone as a potential networking contact, personally or professionally. A chance meeting could spark a whirlwind romance at the New Moon. After the 22nd be prepared to showcase your skills and talents in preparation for a potential step up on March or April!

SAGITTARIUS (11/23-12/21) Life in general may frustrate you this month, when you may feel as though nothing is going your way. Hang in there, Sag! Things will begin to improve around the last week of the month. Before then there may be several clashes both at home and at work. This is not the time to speak your mind, but to emphasize prudence and tact. Plan to add travel to your agenda, or even a quick get-away or winter retreat. Try to leave before January 28th, when Mercury retrogrades.

Expect business and personal relationships to be a bit rocky, as they probably have been since late November. Minor mishaps and misunderstandings are possible while Mercury is retrograde, so be sure to confirm dates, times, and places. Money, finally! Your bank account could get a boost around the New Moon on the 8th as well as later in the month. Save before you spend, and consider increasing the amount you contribute to your retirement fund.

CAPRICORN (12/22-1/19) You’ll need patience at work through the 29th, Cap. Until then, it will be tough to make much progress. Try not to let the tension get to you. Take warm baths, and meditate to stimulate spiritual strength.

Stress can lower your immune system and thus leave you susceptible to a cold or the flu.

You should also put any domestic changes or projects on hold until late February or early March, as they will only frustrate you.

Set an ambitious agenda for the year ahead and plan to expand your horizons. This is the year you could get a windfall and pay off the mortgage on the home and business, as well.

Month’s end brings an exciting new romance or a re-connection with someone from the past. Although stalled projects begin to move ahead after the 30th, don’t be tempted to race through them! Easy does it. Give yourself a chance to adjust and get moving. After the 28th be sure all the bills are paid on time, or better yet, early.

AQUARIUS (1/20-2/18) A friendship or datingrelationship could be touch-andgo this month. Even if you want to cut ties, it’s better to wait until after the 30th. Before that, it is entirely possible that you could change your mind. Allow yourself space. After the 8th is a good time to ‘kick back,’ be lazy and enjoy your own company during the evenings and weekends. Plus, it’s good for your health to do that once in awhile. After he 28th choose your words with care. Also, confirm dates, times and places so

that you don’t miss out on a chance to mix, mingle and meet new people. Watch your budget the first three weeks of 2008. Be sure to save a percentage each month to keep up with the fluxuating expenses of the year.

The good news is that you could receive a windfall and the end of the month. Perhaps it’s a payback of a loan, a gift, a lucky find or even a raise. You’ve been working and waiting a long time for this turn-around, Aquarius and it is well deserved.

PISCES (2/19-3/20) January 2008 promises to keep you on the move, dashing from one place to another in an attempt to keep up with it all. That’s sure to produce stress and tension, which can affect your career, home life and relationships. Your best bet is to do lots of yoga, breath work, and do your best to stay centered. Handle the situations one at a time and keep in mind that the last week of the month promises to be calmer. After the 8th socializing will fill your evenings and weekends with fun and friendship.

This month is the perfect time to welcome new people into your life. If you’re single and looking for love, ask a friend to arrange a date before the 28th, when Mercury retrogrades, and you could meet your soul mate. Rocky relationships could be the norm this month.

Compromise will help, but the best option will be to just let things run their course.

Family relationships begin to smooth out around the 30th, but you will have to be careful of your words as you iron out the difficulties. Expect frustrations, changing conditions, and delays with work all month.

Try to maintain a low profile and stay out of any work politics. Then prepare to dive in after the 22nd, when the Full Moon increases your workload.

Elizabeth Joyce has been psychic since birth. Named One of the World’s Greatest Psychics, she is a spiritual healer and gives readings and workshops world wide. She is a radio and TV personality, appearing on Unsolved Mysteries and the Psychic Detectives, and heard regularly on The X-Zone and Beyond Belief Radio.

Her website, www.new-visions.com is one of the top rated in her field. She teaches the work of Louise Hay, who is her mentor, in her Intuitive Awareness classes, Spiritual Intensive workshops and Meditation classes in Doylestown, PA. Her book, “Psychic Attack-Are You A Victim?” can be purchased at her website or amazon.com.

January/February • 215-396-0268 • www.phillyfit.com

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PhysicallyFIT

YMCA Fairless Hills CHALLENGES

PhillyFIT Magazine’s

Challenge team!

November 14th, 2007 6 PM Boot Camp Class

T

he YMCA class participants were so excited that the PhillyFIT Team was coming to their challenge, we actually felt like celebrities when we came into the facility.

It was an awesome feeling! Ironically, we were the ones being tested to see if we could survive with the regular members in the hour long Boot Camp class. The class is every Wednesday night from 6-7 pm at the YMCA in Fairless Hills.

Boot Camp is a group class which includes all different fitness levels and utilizes individual and team efforts as part of the charm and draw. No one was left on his or her own in the class and everyone was constantly encouraged by the other participants (and instructor Cathy) to do their best in all activities.

We started the class with a warm up consisting of a few jogs around the perimeter of the gym. Next we did a circuit of jumping up and down a sequence of steppers of differing heights (similar to an obstacle course), followed by shuffle side-ways, then shuffle thru the rings with high knees, then side-ways side steps, and repeated the whole thing over again. We traveled the width of the gym doing squats and kicks (simultaneously which takes a lot of coordination), side lunges, walking lunges66 I PhillyFIT

PhillyFit Challenge Attendees: Claudine Ascher, Joanna Chodorowska, Janine Definis and Michele Boyle

all part of increasing the cardio workout before the hardwork began.

Next we broke into groups of two person teams with eight stations of ‘stuff ’ to do.

The ‘stuff ’ consisted of stations which combined strength and cardio: ab crunches with ankles-locked while passing the weighted ball, squat jumps (we added a hi-five for incentive), side twists with the ball, planks, basic push-ups (as many as you can do in forty five seconds) and more. We did core work as teams – passing the ball sideways, overhead and thru the legs (you really have to trust your partner). We did some relays in teams of two, collecting Dixie cups, but you had to run across the gym to collect your cup while your partner was holding a squat. Before you picked up the cup, you had to do three push-ups You hustled back, tagged your partner, and they went and picked up the cup (and push ups) while you squatted. You raced against the other five teams on your side of the gym.

Claudine and I came in last (barely), but we did stack the cups, rather than scatter them across the back wall (that does take more time you know).

During our next segment, we did something called 8 Count Body Builders – a series of eight moves starting from a standing position, squat, kick legs out (into push up position), legs move out and then in (two

moves holding the push up, then a real push up, feet back in, then a jump).

We did it ten times – ouch! No grace here - or coordination.

We definitely were not able to follow the exact sequence.

Finally, we ended with 10-15 minutes of core work. Oh, I so could not hold a sideplank with lifts (well, we did recognize our weaknesses in the class). We had lots of water breaks and tons of fun. It was a well-rounded workout that challenged your endurance, cardio, and strength and put it in a fun format to make us want to come back (if only we lived five miles away instead of twenty five).

Cathy, our instructor, was very energetic, passionate and really had some great ideas to keep the class interesting and motivating.

She also got her sons involved to keep the YMCA spirit alive with, ‘We build strong families’. They were really helpful in demonstrating what we had to do. The instructors and participants were all so supportive of us as well as each other. If we lived in the vicinity we would come every week! It was really a blast and they really made us feel like we were part of their family, even if for just the one hour that night. It was not just a great workout, but a great source of new friends. Laughing and sweating – how bad can it really be??

January/February • 215-396-0268 • www.phillyfit.com

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