July August 2005

PHILLYFIT MAGAZINE | JULY/AUG ‘05

“Featuring Philly Women”

Mayor’s Council of Health & Fitness “The Big Talker” 1210AM Radio

PHILLYFIT MAGAZINE | JULY/AUG ‘05

08 PHYSICALLYFIT

PUBLISHED BY: JaLynn Concepts PUBLISHER: Jami Lynn Appenzeller ART DIRECTOR: Russell Simmons ASSISTING ART DESIGN: BuxMont Media WEB DESIGN: NetEnvisage COPY EDITORS: Strategic Communications, Bud Simmons DISTRIBUTION MANAGER: Jim Appenzeller DISTRIBUTION ASSISTANT: Derek AppenzellerExner, Charles Peeples, Michael Loughlin CONTRIBUTING WRITERS IN THIS ISSUE: Jeffrey Harrison, Joanna K. Chodorowska, Charles Peeples, John Beeler, Dr. Wendy Warner, Dr. Steven R. Chesnick, Fernando Paredes, Rick Woelfel, Dr. Karen Ansel, Lawrence Bertacchi, Dr. Nick DiNubile, Bernice S. Kopelman, Estella Juarez, Carmen Greger, Sheri Putnam, Ross Nilan, MSPT, Joel Somers, Gwen Foster, Tim Henriques, Jimmy Mentis, Joe Cannon, Dr. Theodore T. Katz, Lynda Gene Lippin EDITORIAL RESEARCH: Beverly Appenzeller CALENDAR OF EVENTS: John Beeler AD SALES: Jami Appenzeller, Jami@phillyfitmagazine.com Rita Henry, RitaHenry@phillyfitmagazine.com

INTERNSHIP: Melanie Sasso EDITORIAL PHOTOGRAPHER: Bill Mason MAKE-UP ARTIST: Stephanie Casasanto, www.museqube.com/bellafaccia SERVICES & ACCOUNTING: Accounting Plus Services (Yardley) FRONT COVER PHOTO CREDITS: Pictures of Rob Guarino, Annette and Michalea Drust, and LaTonza Bills by Joe Chielli, Church Street Studios. Photo of Jim Furyk by Bill Mason Photography. Photo of Nick Cheung provided by the Healthplex Sports Center, and the photo of the 3 women stretching provided

by Tom Grill.

All inquires are welcome... call us NOW! 215-396-0268 Toll Free: 866-PhilFIT (866-744-5348) Fax: 215-396-0288 www.phillyfitmagazine.com JaLynnConcepts@aol.com Advertising Deadlines: Reservations for the July/Aug issue: August 5, 2005 Ad copy due by: August 10, 2005 PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bimonthly, distributing 70,000 magazines to more than 2,300 locations in the Philadelphia, Bucks, Montgomery Chester and Delaware Counties. Address all submissions of advertising, calendar entries, photos, inquiries and letters to the above email 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. 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.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

09

INDEX of ADVERTISERS - “Tell them you saw their ad in PhillyFIT!” HEALTH CLUBS The Aquatic & Fitness Centers, Inside cover & pg.11 The Sporting Club at the Bellevue, Inside cover Club La Maison, Inside cover Final Results Fitness, Inside cover Healthplex Sports Club, Inside cover Lifesport Fitness, Inside cover Newtown Athletic, Inside cover NE Racquet Club, Inside cover LA Fitness, pg. 4 Main Line Health & Fitness, pg.13 The Gravity Center, pg. 22 FitLife Aquatic Club, pg. 39 Bally Total Fitness, pg. 43 L’ijoana Body Worx, Inside Back Cover AEROBIC STUDIOS Action Aerobics, pg. 56 YOGA Avalon Yoga, pg. 66 Art & Soul, pg. 78 PILATES Integrated Fitness Solutions, pg. 72 Pilates by Linda, pg. 72 This is Pilates, pg. 73 Balancenter Pilates, pg. 73 PLASTIC/COSMETIC SURGERY/SKIN CARE/LASER HAIR REMOVAL Dr. Robert J. Mirabile, pg. 3 Skin Health Solutions, pg. 19 Dr. Sherman Leis, pg. 32 PA Center for Plastic Surg., pg. 35 Phila. Inst. of Cosm. Surg., pg. 48 Sona Laser Hair Removal, pg. 53

Dr. Marlene Mash, pg. 57 FOOD DELIVERY SERVICE Good To Go Delivery, pg. 5 PARTIES PhillyFIT / WJJZ Bash, pg. 8 REAL ESTATE Fox and Roach, pg. 9 Steven Greger, pg. 59 CLOTHING Trends Fashions, pg. 9 The Training Lounge, pg. 15 Bodysuit.com, pg. 47 REHABILITION/SPORTS MEDICINE The Rothman Inst., pg. 16 FitLife Aquatic Club, pg. 39 Doylestown Sports Med., pg. 56 BIKE SHOPS Bicycle Therapy, pg. 17 Cycle Sport, pg. 35 PODIATRY Highpoint Foot and Ankle, pg. 17 A Foot Above Podiatry, pg. 20 Foot Solutions, pg. 31 NUTRITIONAL SUPPLEMENTS Innerlight, pg. 22 Dynamic Fitness, pg. 33 Champ Nutrition, pg. 36 Herbalife, classifieds Frequency Foods, p.37 SHIATSU Int’l School of Shiatsu, classifieds

PHILLYFIT

CPR TRAINING Rich Goldsmith, pg. 78

ANTIOXIDANT TESTING Lavanga Holistic Center, pg. 27

PERSONAL TRAINING/SCHOOL Team in Training, pg. 23 Doylestown Sports Med., pg. 56 National Personal Training Inst., pg. 60 Platoon Fitness, pg. 66 Action Personal Training, pg. 76 Del. Val Chiro., pg. 77 The Valkryies, classifieds Joe Franco, classifieds

FITNESS EQUIPMENT SALES/REPAIR Fitness Direct, pg. 29 Dynamic Fitness, pg. 33 Champ Nutrition, pg. 36 HAIR REPLACEMENT AMS Hair Restoration, pg. 30 Gallagher Medical Group, pg. 67 CHIROPRACTIC/BACK PAIN MGMT. Wissahickon Chiro., pg. 35 Tri County Pain Mgmt., Back Cover & pg. 52 Del. Val. Chiro., pg. 77

ELECTROLYSIS Kay Anne Macnamara, classifieds DRY CLEANING $1.89 A Garment, pg. 76 HAIR/BEAUTY SALONS/COSMETICS Salon Christine, pg. 24 Heaven Spa, Salon L’etoile, Saa Regime, pg.

40 Level II Salon, pg. 45 Utopia, pg. 55 Studio Di Estetica, pg. 70 Shanti Medi Spa, pg. 75 L’ijoana Skin & Body Clinic, Inside Back Cover MASSAGE Healing Kneads, pg. 24 Doylestown Sports Med., pg. 56 Bensalem Muscle, pg. 67 Nita Keesler, pg. 74 AUTO DETAILING USA Carwash, pg. 25 KID’S FITNESS CENTERS My Gym Newtown, pg. 27

EYEGLASS SALES/EYECARE Phila. Eye Glass, pg. 41 Siepser Laser Eyecare, pg. 51 BODYSCULPTING/ENDERMOLOGIE NOVA Bodysculpting, pg. 44 Cellulite Reduction Center, pg. 51 NE Rehab, pg. 63 COLON THERAPY NE Rehab, pg. 63 Inner Spa, pg. 77 HELP WANTED ADS LiJoana, Back Cover SCOLIOSIS TREATMENT NE Rehab, pg. 63 HOUSE CLEANING Daisy House Cleaning, pg. 44 DENTAL Esthetique Dental Group, pg. 44

PHILLYFIT MAGAZINE | JULY/AUG ‘05

10 PHYSICALLYFIT

Just Make it

GO AWAY!

By Jeffrey S. Harrison, CSCS, NSCAA-CPT, ACE-CES Saddle bags. Love handles. Wavy arms. Pot bellies. No, these are not accessories to a fine wardrobe. You won’t find them in any anatomical chart or medical dictionary either. Yet most people you meet would know exactly what you are talking about when you mention any one of them. In fact, they’re not really items at all. They are descriptive monikers we have given to areas of the body where some of us tend to store a little more body fat than other areas of the body. All of them could be collectively described as trouble spots.

During the summer months, our trouble spots make their grand emergence from months of hiding behind big, baggy sweaters and sweatpants. There are two possible solutions regarding trouble spots: 1) cover up and endure the Philly summer heat or, 2) do something sensible about it and get rid of them. If only it were that easy.

Attempting to get rid of trouble spots is exactly what drives sales of infomercial products, diet books, and supplement gimmicks. They all promise to deliver results, especially hitting the emotional bone by guaranteeing to eliminate the trouble spots. Before you even begin to think that any one thing is going to eliminate a trouble spot, you have to first understand why, how, and where the body stores fat.

The human body is a perfect machine. No matter what you do, no matter how hard you try (barring disease or accidental death), the body is designed to keep you alive. By now most of us have come to understand that accumulated or stored body fat is generally the result of energy surplus, or, calorie intake above the needs of the body.

However, the body will also store body fat as a survival mechanism in times of famine or inconsistent eating. In these such cases when energy demands are not being met, the body will continue to thrive through the breakdown of proteins (muscle), and to a smaller extent, body fat to keep energy levels up for vital organ systems, such as the heart, brain, lungs, etc. This phenomenon occurs because proteins are more easily and quickly converted PHILLYFIT MAGAZINE | JULY/AUG ‘05

to the body’s primary source of energy, glucose (sugar).

This process of breaking down proteins to create glucose (gluconeogenesis) requires less energy than the process of converting fat to glucose, hence sparing energy for vital needs. It is energy efficiency at its best and it is exactly what you want to avoid when trying to decrease body fat and get rid of trouble spots. In spite of what most people might assume, the body actually gets better at storing fat as opposed to burning it when calorie intake is inconsistent, or worse yet, non-existent.

To better understand this point, think about what bears do before they go into hibernation. They eat to store energy (fatten up) so that they can survive the winters’ nap, several months without eating. An even better example of this is the “sumo wrestler” phenomenon. Contrary to what you might think, sumo wrestlers do not eat tremendous amounts of calories. They eat a lot of calories in one sitting (i.e. inconsistent energy intake)! If you have ever seen a sumo wrestler, you know what the result of that looks like. Here’s a bad news flash: Most of our society eats like sumo wrestlers - very little energy intake throughout the day, large meals at one sitting. It’s sad, but true.

What is most important at this point is that you understand why our bodies store fat. The next point to understand is that how and where (trouble spots) we store body fat is dependent upon two things: gender and genetics. Males tend to primarily store fat in the abdomen and chest. Females tend to primarily store fat in the hips, thighs, and to some extent, the upper arms. These primary fat stores are areas of the body where body fat accumulates first; another built in survival mechanism based on our sex. There are also secondary fat stores such as the face, neck, legs, etc., where the body will begin to divert some of the extra body fat. As soon as body fat levels begin to drop (via diet and exercise), noticeable body fat loss is generally first seen in these areas. That is why it is sometimes easy to tell if

11 PHYSICALLYFIT

someone is losing weight just by looking at their face.

Genetically speaking, all one has to do is look to their parents and observe where they tend to store their extra body fat. Genetics will determine where you are more likely to store body fat, but it doesn’t determine how much you will store. That is something everyone has a say in and is reflective of many things other than genetics. What needs to be understood however is that the body stores fat and burns fat systemically all over the body, even though it may appear to be storing it all in one spot. This is the reason why you can not spot reduce, no matter how hard it is sold and how much you want to believe in it, The phenomenon known as “spot reduction” is the belief of being able to isolate a particular trouble spot, and by doing exercises targeted specifically to that trouble spot the fat will just disappear. The only problem with that concept is that it is so far from the truth it should be illegal. Spot reduction does not, will not, and can not happen. Ask anyone who bought an abdominal exercise device within the last decade. In fact, abdominals are a great example of this concept. People spend tireless hours in all sorts of positions trying to get the “best ab workout” for eliminating the gut and delivering a flat, ripped, rock hard washboard. The good news is the abdominal musculature is going to be strong and firm.

The bad news is the blanket of fat that lies over those muscles is not going anywhere unless there has been a systemic drop in body fat levels.

As much as no one wants to hear it or believe it, there is just no getting around what the body has been designed to do for thousands of years – keep you alive at all costs as naturally as it can. The solution and answer of how to get rid of trouble spots is no simpler than the very basic formula for success: supportive nutrition (not a diet) and consistent (not inconsistent) exercise.

Do yourself a favor and throw away the scales. Get your body fat checked regularly. Begin a sound nutritional regime and exercise consistently with purpose. The only “trouble” you’ll have left then is how to afford all those new clothes.

Jeffrey S. Harrison CSCS, NSCA-CPT, ACE-CES, is the Personal Training Director for the Pottstown Health Club. He has been in the fitness industry for 10 years working with hundreds of clients from all ages and experience levels. He is also a regular health and fitness columnist to a local business journal.

Contact JeffreyHarrison@phillyfitmagazine.com

PHILLYFIT MAGAZINE | JULY/AUG ‘05

12 NUTRITIONALLYFIT

By Joanna K. Chodorowska

ARE ALL CARBOHYDRATES CREATED EQUAL?

WHAT IS GLYCEMIC INDEX AND WHY IS IT SO IMPORTANT Glycemic index is a measure of how fast food is converted to glucose in your bloodstream. How quickly will a food raise your blood sugar? The Glycemic Index is a way to be able to determine how certain carbohydrates will affect your blood sugar levels.

The glycemic index (GI) is a numerical system of measuring how fast a carbohydrate triggers a rise in circulating blood sugar—the higher the number, the greater the blood sugar response. So a low GI food will cause a small rise, while a high GI food will trigger a dramatic spike The glycemic index is based on glucose. Glucose is rated at 100 as it is the fastest carbohydrate available to the blood stream. All other foods are then given a number relative to glucose and how it affects the blood sugar levels. The higher the glycemic index (GI), the more likely it will convert to glucose and spike the blood sugar levels. The lower the GI, the less likely you will have a sugar spike in the blood stream.

This is a key factor when choosing carbohydrates in your daily life. A GI of 70 or more is high, a GI of 56 to 69 is medium and a GI of 55 or less is low.

As a general guideline, the lower the GI, the more of the food portion you can eat. The higher the GI, the smaller portion you should have of that item. Keep in mind, though that some items even with a lower GI are still not ones you should consume more of, e.g.: Snicker or Peanut M&M’s – both have relatively low GI of 40 and 32 respectively. But both are full of sugar and not so good-for-you fat - neither of which are what you want to have in large amounts. Remember, one peanut M&M is 10 calories!

Some of the things that affect the GI are the fat content and the fiber content of the food. Both of these will lower the GI because the fat and fiber both slow down the digestion process and the absorption of sugars into the bloodstream.

That is why choosing the whole apple is better than drinking the juice. You still get the sugar from the apple, but at a much slower rate as the fiber in the apple will slow the absorption.

You can also pair the apple with a tbsp. of peanut or almond butter to further slow down the absorption. The riper the fruit or vegetable is, the higher the GI.

The more you cook a vegetable, fruit or grain (pasta, rice, etc) the higher the GI. PHILLYFIT MAGAZINE | JULY/AUG ‘05

Cook pasta al dente (not quite soft) and the GI will drop from 51 down to 33.

If you are exercising and your blood sugar is low, a quick boost will come from a high glycemic index food as you need something to bring that level up quickly. If, on the other hand, you want to just keep the blood sugar stable from breakfast to lunch, a high glycemic index food will not achieve this. A low glycemic index food will help achieve the results you are after.

If you choose high glycemic foods, your sugar levels in the bloodstream are constantly fluctuating to the extreme levels.

Soon after you consume the food, your blood sugar level is very high (and you feel great – lots of energy, happy). But a few hours later, after your body has pumped out plenty of insulin to counteract this sugar overload, your blood sugar can suddenly drop causing some severe symptoms including hunger, irritability, light-headedness, lack of energy, etc. And then you crave more of the same kinds of foods which are high glycemic – potatoes, pasta, crackers, bagels, cookies, candy bars and other sugary snacks. This is a start of a continuous cycle of eating and over eating with sharp highs and lows in the blood sugar levels and moods.

When blood sugar drops in the afternoon, you might crave a candy bar. Instead reach for a snack containing healthier mono- and polyunsaturated oils (olive oil, canola oil, peanut oil), which ward off strokes and heart attacks. Nuts, for instance, make a great snack — but because of their fat content, you don’t want to overdo them. Count out 15 almonds or cashews and eat them one at a time.

While the GI is not the perfect list to choose foods, it does serve as a useful tool in choosing foods which will not spike the blood sugar. Choose foods which are whole foods.

Choose the full cook, old-fashioned oats over the quick-cook variety. Choose the whole fruit over the juice. Your body will thank you in more ways than one. And you will be closer to the weight you desire.

Joanna K. Chodorowska is a local nutritionist and triathlete just outside of Philadelphia, PA. She is a competitive triathlete (sponsored by E-Caps, Polar USA, Speedo USA, Rudy Project and Aquaman Wetsuits) and a member of the elite team of T3 Triathlon. She also is the president and owner of www.nutrition-in-motion.net. Contact JoannaChodorowska@phillyfitmagazine.com

PhillyFIT Gamma Girl: Girl

#2

4 MONICA BRESLIN Captain, Varsity Lacrosse, Haverford High School Lacrosse Scholarship to Lasalle College

WHAT THEY SAY ABOUT HER: “Determined and goal oriented…leads by example on and off the field… member of S.A.D.D., International and Best Buddies (assists physically challenged students in her school), earned all advanced placement courses with a 3.99 weighted grade point average. She appreciates her surroundings, whatever they may be…at least three times a week, she goes from game or practice to physical therapy, then to the gym for another workout… quick wit and great imagination… an absolute pleasure to be with …always ready to lend a hand… the constant leader you can look to for anything…very well liked…a friend to all; she is not selective or petty…walks into our classroom each day with a smile… makes you feel like you are the only person in the room…a very mature outlook…her enthusiasm and love of life never fades…as her coach, I appreciate all the dirty work she does to make us a better team…a beautiful person inside and out.”

Do you know of a special girl-athlete, someone really extraordinary, who deserves to be our next PhillyFIT Gamma Girl?

For information about our criteria, please go to Links at www.phillyfitmagazine.com Charles Peeples, whose articles have appeared in numerous fitness and bodybuilding magazines, is a well-known proponent for the “Physically-Advanced Woman” and the promoter of the annual TEAM VALKYRIES FITNESS CHALLENGE (www.teamvalkyries.org).

An NSCA-certified personal trainer in Chester Springs (www.yourlocalpersonaltrainer.com), Charles is also a NCTMB-certified massage therapist. Contact CharlesPeeples@phillyfitmagazine.com

14 ACTIVELYFIT

By John Beeler

anywhere.

.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

John Beeler has been Jami Appenzeller’s copy editor and writing health and fitness articles since 1997. His main health and fitness interests are cycling (commuting 25 miles round trip in season!), massage therapy and autistic-spectrum disorders.

His biggest fitness achievement is probably when he once rode to the top of the hill in Manayunk/Roxborough and then all the way down the Manayunk Wall.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

16 ALTERNATIVELYFIT

Integrative/Holistic Medicine:

WHAT

IT IS AND WHAT IT IS NOT

Dr. Wendy Warner The practice of Integrative and Holistic Medicine (IHM) differs in many ways from the practice of conventional, allopathic medicine. Some differences are obvious, such as the use of treatments not found in a conventional doctor’s office, including homeopathic remedies, botanicals or acupuncture. To some, learning to use these “alternative” modalities in an allopathic practice is enough to then call

oneself an integrative medicine practitioner. However, truly holistic practitioners practice their work in a different way, not simply substituting herbs for drugs. The following are definitions of IHM from the University of Arizona Program in Integrative Medicine (PIM), and the American Board of Holistic Medicine (ABHM): Integrative Medicine is defined as healing-oriented medicine that takes account of the whole person (body, mind, and spirit), including all aspects of lifestyle. It emphasizes the therapeutic relationship and makes use of all appropriate therapies, both conventional and alternative.

Holistic Medicine is the art and science of healing that addresses care of the whole person – body, mind, and spirit. The practice of holistic medicine integrates conventional and complementary therapies to promote optimal health and to prevent and treat disease by addressing contributing factors.

These definitions lay the groundwork for the role of the IHM practitioner. On reviewing the above definitions, it becomes apparent that IHM is not about what you do to the patient, but is about how you approach the patient and work together to enhance the individual’s health. In essence, it is a system based approach where you and the patient are active participants in the system. This gives both the practitioner and the patient greater responsibility in their relationship.

Optimal health is the primary goal of holistic medical practice. It is the conscious pursuit of the highest level of functioning and balance of the physical, environmental, mental, emotional, social and spiritual aspects “All people of human experihave innate ence, resulting in a dynamic state of powers of being fully alive.

This creates a condi- healing in their tion of well-being, bodies, minds regardless of the and spirits.” presence or absence of disease.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

17 ALTERNATIVELYFIT

Allopathic medicine is, in many ways, a disease treatment model. Doctors are taught to “fix” the problem at hand and it becomes easier to find a problem that one can write a prescription for rather than spend more time discussing lifestyle or behavioral change. This mentality is promoted by the pharmaceutical and medical equipment manufacturers as well as the insurance industry. Doctors are compensated for writing prescriptions and doing procedures, not talking to patients. Also, it has become an expectation of many patients who feel that a visit isn’t a visit without a prescription or intervention.

The optimal health model means a greater commitment of time and energy to evaluate, teach and enlighten the patient. It also gives the practitioner the responsibility of learning how to teach optimal health, and the need to accept the inevitability of disease.

All people have innate powers of healing in their bodies, minds and spirits. Holistic health care practitioners evoke and help patients utilize these powers to affect the healing process.

This does not necessarily exclude the use of pharmaceuticals as a temporizing measure, but shifts the emphasis to long term treatment and prevention. The goal and challenge of integrative/holistic medicine is to create an action plan that includes a multi-modality approach to most health concerns. This requires a greater depth of understanding of the root causes of disease, a deep knowledge of the body’s healing physiology and the patience to wait for results over time. Instant gratification is often not part of the picture.

To the IHM practitioner, the patient and their concerns are not just the person sitting before you as a collection of body parts. They are part of a life system. The impact of this approach is the need to do a thorough evaluation to be able to understand the person’s life system. This includes such things as nutrition, exercise, marital relationships, sleep patterns, work life issues, family relationships, potential toxic exposures, use of supplements, personal health practices and other issues in addition to the usual medical health history. This requires time and patience, both for the patient and the practitioner.

Integrative/holistic medicine will hopefully one day be the norm; some day, we’ll be able to call it simply “ good medicine”.

In addition to being Board-certified in Obstetrics and Gynecology, Dr. Wendy Warner is one of only a few physicians in the Eastern United States who is Board Certified in Holistic Medicine. She practices at The Medical Healing Arts Center in Doylestown, PA. Contact her at WendyWarner@phillyfitmagazine.com PHILLYFIT MAGAZINE | JULY/AUG ‘05

18 MEDICALLYFIT

By Steven R. Chesnick, M.D., F.A.C.S. Recently, the sports community was shocked by the untimely death of Reggie White. Reggie White, the former all-pro defensive end of the Philadelphia Eagles and Green Bay Packers, died suddenly of reported combination of sarcoidosis, a primary lung disease, as well as sleep apnea.

If severe sleep apnea is diagnosed, intervention is immediate. Treatment for sleep apnea is individualized, and ranges from non-surgical management with a breathing machine, known as CPAP, to surgery. The surgery can be as routine as a tonsillectomy/adenoidectomy but can extend all the way to a tracheotomy, a procedure in which a breathing tube is inserted into the patient’s neck.

Snoring and sleep apnea are a continuum of sleep-related Snoring, as opposed to apnea, though disruptive, does upper airway closure syndromes. Both cause a narrowing not have long-term health implications. You can change your snoring habits. Several non-interof the air passages when you breathe durventional actions can be taken to ing sleep. If the passages are nar“... untreated improve snoring on your own. Since rowed, you may snore; if they become blocked and you can’t breathe, you will snoring seems to occur more on your sleep apnea can have sleep apnea syndrome. A patient back, the patient should be encoursuffering from apnea experiences dis- result in pulmonary aged to sleep on their side. A “snooze ruptive sleep as the brain tells the body ball” may be employed. A pocket is to awaken, since it is not getting sewn in one’s bed clothes and a tennis complications, enough oxygen and to tighten up the ball placed in that pocket. This will stroke and muscles of the airway and, open it. help keep the patient off his back.

While snoring can be socially disrupLosing weight is a mainstay of snoring heart attack. ” tive and threaten marital harmony, and sleep apnea therapy. While untreated sleep apnea can result in pulweight loss results in the loss of bulk, monary complications, stroke and heart attack. your throat will be reduced. The long-term compliance with To evaluate these problems, one must visit a primary care weight loss is unfortunately frustrating. Patients’ avoidance physician or ear, nose and throat specialist. The physician of alcohol and sedatives can be very helpful; the loss of will take a sleep history and perform an appropriate phys- muscle tone due to medication will worsen a patient’s snorical exam. Questions will relate to snoring, chronic ing. Occasionally a patient’s nose may be blocked due to malaise, inappropriate nodding off to sleep, morning allergies or even a deviated septum. Nasal strips, or even intranasal allergic sprays, may help. headaches and the quality of sleep.

To measure the severity of the disorder, your doctor may send you for a sleep study. This study will generate important information including the RDI, which is the number of times you almost stop breathing, the number of times you stop breathing in one hour, as well as the blood oxygen concentration. This will quantitate the severity of the abnormality and direct doctors to an appropriate solution.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

For simple snoring, occasionally a dental device may be used to move the jaw or tongue forward alleviating the snoring problems. A dental specialist will be able to help.

Assuming that non-surgical intervention is unsuccessful, surgery is an option. In general, the object of snoring therapy is to open the airway, especially stiffening the palate (roof of mouth). Snoring intervention procedures result in

Z

approximately 80 percent success. In general, four different procedures are offered to patients and each has their supporters and detractors.

Z

The LAUP operation has been popular since 1993. This is an in-office procedure, which frequently uses a laser to cut two trenches in the soft palate and remove the uvula.

While this operation is done under local anesthesia, the post-operative pain is significant and the procedure may need to be repeated up to five times to control the snoring.

The second procedure is somnoplasty. In this procedure needles are placed in the soft palate and electricity is used to induce palatal scaring. While this particular procedure is relatively painless, it also frequently requires multiple visits to the doctor’s office.

19 MEDICALLYFIT

The fourth, and most recent surgical intervention procedure was introduced by the Restore Company. A medical grade polyester is injected into the soft palate in the form of three separate pillars. This serves to stiffen the soft palate not only with the rigidity of the strips but the addition of local reaction over time. The advantage of the pillar procedure is that its painless, it is a one-time procedure, and there is no down-time regarding employment.

A colleague of mine related an anecdote regarding the Restore procedure in which a stand-up comic was even able to perform his show in the evening after having pillar implantation that afternoon.

Z

Z

A third procedure, snoreplasty, has been used. In this recent innovation, a caustic chemical is injected into the soft palate to stiffen it so it will not flutter. This in-office procedure has been complicated by the fact that the original caustic is no longer available in the United States and must be imported from Canada. Transient fistulas or holes in the soft palate have been reported. Even the original investigators admit that additional augmentation of the caustic may at times be necessary.

It is to be emphasized that even though snoring itself is a symptom, it may indicate more significant problems. This may be sleep apnea syndrome. Snoring should not be ignored but evaluated properly since it may be associated with several other medical problems. If you think you might be experiencing such difficulties, you should consult with your health care professional. Deaths like Reggie White may be avoidable if treatment is instituted.

Steven R. Chesnick, M.D., F.A.C.S. is an otolaryngolgist with offices in Spring House and Norristown PA. He is a Clinical Assistant Professor of Otolaryngology at Thomas Jefferson University Medical School.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

21 PHYSICALLYFIT

SUMMER SHAPE-UP GUIDE By: Fernando Paredes, CPT, NASM, NSCA, and ISSA SUMMER SHAPE-UP – THE WORKOUT Our goal here is to kick your metabolism into high gear, burn a lot of calories, increase total body shape, balance, core fitness and shape-up those arms and legs for the summer!

I have arranged this shape-up routine using very simple equipment that you can perform at home or at the gym.

All you need is a Stability ball, a high, low pulley system or resistance tubing.

Do not let the simplicity of this routine fool you. It is challenging and very effective. When you are half way through it, huffing and puffing with your muscles fatiguing, you’ll see what I mean.

HOW IT WORKS This routine works because of incorporating total body exercises with little to no rest periods under specific tempos. You go through every exercise in the sequence, rest ONE minute and then repeat it 2 more times for a total of 3 cycles.

You will get a little bit of everything with this routine: strength, cardio, core, balance, stability and allaround conditioning!

WHAT ABOUT ABS? You will notice there is no traditional abdominal exercise in this routine. Believe me, the Glute and Ab Bridges will work this area fully. If you find you need more, you may include crunches or twists - on the floor, on the ball or with cables.

Don’t get me wrong, abdominal work is very important.

The problem is most trainers over-emphasize it.

The reality is that to get a better looking midsection, you have to burn a lot of calories by working your entire body, exercise your core instead of just your abs and control your calories.

This Summer Shape-Up Guide fits that bill to a “T”. Try it and you’ll see!

THE ROUTINE: FULL-BODY CYCLE CARDIO WARM-UP: 5 – 10 SELECT YOUR DESIRED CARDIO

MINUTES.

GLUTE BRIDGE ON FLOOR

1set x 1rep hold for 30 sec.

AB BRIDGE ON FLOOR 1set x 1rep hold for 30 sec.

SQUAT WITH ONE-ARM CABLE CURL 1set x 10reps 2/2/2 Tempo: Count (2) beats while curling up, Hold for (2), Release down for (2)

BACK LUNGE AND ONE-ARM CABLE PUSHDOWN 1set x 10 reps 2/2/2 Tempo: Count (2) beats dropping down, Hold for (2), Back up for (2)

PHILLYFIT MAGAZINE | JULY/AUG ‘05

22 PHYSICALLYFIT

PUSH-UP WITH FEET ON BALL 1set x 10 reps 2/2/2 Tempo: Push up for (2) Hold for (2) Back down for (2)

SQUAT

AGAINST

BALL 1set x 10 reps 2/8/2 Tempo: Squat down for (2) Hold for (8), Back up for for (2) WALL WITH

LEG CURL WITH BALL 1set x 10 reps 2/2/2 Tempo: Curl for (2) Hold for (2), Release (2)

After the 1-minute rest… repeat the entire Full-Body Super Cycle 2 more times.

Workout Frequency – 2 x a week. (Ex. Mon.

& Thurs. or Tues. & Fri. )

The Gravity Center

PHILLYFIT MAGAZINE | JULY/AUG ‘05

KEY POINTS TO CONSIDER BEFORE ATTEMPTING THIS ROUTINE: 1. If you are a beginner or have physical concerns, like lower back problems, shoulder problems, knee problems, neck problems, etc., seek the guidance of a qualified fitness professional trained to assess and identify possible structural imbalances, core function, spinal stability and functional capacity to ensure that you train and don’t strain.

2. Use the proper training weights. Use a weight that will challenge you within the required tempo and rest periods.

3. Maintain proper alignment, positioning and posture. As with any kind of exercise, if you do not maintain proper alignment, you will make the exercise potentially unsafe and cheat yourself out of all the potential benefits!

CARDIO TRAINING Machine: Elliptical Type: Basic Interval Frequency: 2 – 3 x a week Duration: 20 – 30 minutes Intensity: 65% - 75% MHR INSTRUCTIONS: Every 5 minutes, “sprint” for 10 seconds and then return to normal pace. Once you get used to the pattern, you may need to increase the tension level one or two levels prior to performing each of your 10-second sprints.

WHAT ABOUT SNACKS? Choose from fruit, lo-fat yogurt, whole grain bread or crackers, veggies, beef jerky, nuts, cottage cheese, string cheese, lo-fat food bars or shakes.

MIX AND MATCH! Combine apples with peanut butter, cottage cheese with fruit/ nuts or a slice of whole wheat bread with some peanut butter!

23

NUTRITION

PHYSICALLYFIT

GENDER: Male CALORIES: 2000-2400 MEALS PER DAY: 5-6 MEALS: PROTEIN Breakfast: high Lunch: high Dinner: moderate

Female 1500-1700 5-6 CARB high moderate low

FAT moderate moderate low

REMEMBER….exercise, eat right, drink your water, take your vitamins, get enough rest and think positive!

Fernando Paredes, NASM-CPT, NSCA-CPT, ISSA-CFT/SPN is a sought after fitness and athletic training specialist with 12 years experience. He is also the founder of an innovative personal training facility called FUSION FITNESS STUDIO of Doylestown that caters to all fitness levels ranging from rank beginners to the most serious athlete.

Contact FernandoParedes@phillyfitmagazine.com

24 PHYSICALLYFIT

PHILLYFIT OWNER/PUBLISHER JAMI APPENZELLER TO RECEIVE AWARD FOR EXCELLENCE IN THE COMMUNITY King of Prussia, June 13 – The Eastern Pennsylvania Division of the March of Dimes is proud to announce that Jami Appenzeller, Owner and Publisher of PhillyFIT Magazine, has been selected as one of two March of Dimes Excellence in the Community Award winners for 2005. Appenzeller was selected as a March of Dimes 2005 Honoree because of her commitment to the health of the greater Philadelphia community. As a member of the Mayor’s Council on Health and Fitness, Appenzeller is working to take Philadelphia from “fat” to “fit” through PhillyFIT Magazine, the free monthly magazine she publishes and distributes throughout the five-county area. PhillyFIT, with a circulation of 70,000 each month, reaches thousands of Philadelphia-area residents with stories about exercise, good eating habits and the mental and spiritual components to health.

The Award Ceremony is part of the March of Dimes Ninth Annual Signature Chefs Auction of Philadelphia, scheduled for Monday, December 5, 2005. The Signature Chefs Auction of Philadelphia is a March of Dimes fundraiser, supporting the foundation’s mission of improving the health of babies by preventing birth defects and infant mortality.

The Signature Chefs event will also feature 20 of Philadelphia’s finest chefs and restaurants serving up their signature menu items. This festive event draws over 400 and will include fine wines and local microbrews as well as live and silent auctions offering creative dining, travel and entertainment packages.

To address the problem of premature birth, the March of Dimes has committed to a multi-year national prematurity research, awareness and educational campaign. The campaign is funded by events like the Signature Chefs Auction of Philadelphia.

“One of eight babies is born prematurely,” said Dr. Jay Greenspan, Director of Neonatology at Thomas Jefferson Hospital and A.I. duPont Hospital for Children and member of the March of Dimes Eastern Pennsylvania Board of Directors.

“Premature birth is now the nation’s number one obstetric problem and the leading cause of newborn death and in many cases the causes of prematurity are unknown.” For more information contact the Preganancy & Newborn Health Education Center at askus@marchofdimes.com or visit www.marchofdimes.com/prematurity.

To learn more about the Signature Chefs Auction of Philadelphia, and how you can support the March of Dimes, contact Kelley Malcolm at 610-945-6050. The March of Dimes is a national voluntary health agency whose mission is to improve the health of babies by preventing birth defects and infant mortality. Founded in 1938, the March of Dimes funds programs of research, community services, education, and advocacy to save babies and in 2003 launched a campaign to address the increasing rate of premature birth. For more information, visit the March of Dimes Web site at marchofdimes.com or its Spanish Web site at nacersano.org. ###

THERAPEUTIC WELLNESS CENTER 649 South Ave. #5 • Secane, PA

610-328-7000

www.healingkneads.net

• Alexander Technique • Chair massage • Craniosacral Therapy • Deep Tissue • Hot Stone Massage • Japanese Hot Stone Facial Massage

(5)1 HOUR MASSAGES

1 HOUR SWEDISH MASSAGE

1 HOUR MASSAGE GIFT CERTIFICATE

With this coupon. Not to be combined with other offers.

Expires 8/31/05

With this coupon. Not to be combined with other offers.

Expires 8/31/05

With this coupon. Not to be combined with other offers.

Expires 8/31/05

22500

$

PHILLYFIT MAGAZINE | JULY/AUG ‘05

• Paraffin Dip • Pregnancy Massage • Reflexology • Reiki • Swedish Massage • Thai Massage • Gift Certificates

$

5500

5500

$

26 ATHLETICALLYFIT

GOLF Golf GOLF Golf GOLF Golf

By Rick Woelfel The PGA Tour won’t be stopping in the Philadelphia area this summer, but area golf fans will still have a chance to see some of the finest players in the world up close. In August, Merion Golf Club in Ardmore will host the U.S. Amateur championship, giving area golf enthusiasts a chance to see the stars of tomorrow, today. Competition begins on Monday, August 22. The championship match will be held the following Sunday, August 28.

Some of the contestants will someday make a living playing the game as professionals. But for most others, merely playing in the championship is the highlight of their golfing lives and a chance to connect with the history of the sport.

The U.S. Amateur is the oldest golf championship in America, dating back to 1895. This marks the sixth time that the tournament has been held at Merion, 75 years after one of the most significant events in the history of American golf.

In 1930, the legendary Bobby Jones came to Merion seeking to complete the Grand Slam, which in those days meant winning the U.S. Open, the British Open, the British Amateur and the U.S. Amateur in the same year. At the time, Jones was one of the most famous figures in America, in or out of sports and his assault on history made headlines across the country.

With large galleries dogging his every step, Jones won his fifth U.S. Amateur title to complete the Slam, then retired from competitive golf at the age of 28, having never turned professional.

Today, Jones remains the most celebrated amateur golfer in American history. His record includes five U.S. Amateur titles, four U.S. Opens, three British Opens and one British Amateur, but some of his most storied moments occurred at Merion. He played in his first U.S. Amateur there in 1916 at 14-years old, before returning to win the championship in 1924.

It is safe to say that Jones’s feats will never be equaled. In his time, amateur golf was celebrated more than it is today and many outstanding players remained lifelong amateurs rather than turning professional. In fact, in its early years, the U.S. Amateur was the most celebrated championship in American golf, surpassing even the U.S. Open in terms of prestige.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

In the years after World War II and continuing up to the present day, the best of America’s young players have been attracted by the dollars available on the PGA Tour.

Still, men like Arnold Palmer, Jack Nicklaus (twice), Phil Mickelson and of course, Tiger Woods, won U.S. Amateur titles before finding success as professionals. Woods won three consecutive amateurs from 1994-96, the only man in history to accomplish that feat.

There may or may not be a future PGA Tour star in this year’s field, but there is sure to be some outstanding competition. A total of 312 players will compete, with the field divided in half for the first two days of play, half competing at Merion’s East Course, the other half at Philadelphia Country Club in Gladwyne. After 36 holes of stroke play on Monday and Tuesday, August 22 and 23, the field will be reduced to 64 players, who will begin match play competition on Wednesday, August 24.

Match play is a completely different form of golf than stroke play. The winner is determined by the player who wins the most holes in the match, as opposed to the player with the lowest total score.

From Wednesday through Saturday, the field will be reduced from 64 players to two, with the 36-hole championship match set for Sunday.

For information on tickets and other information relating to the championship, contact the championship office at (484) 708-1056.

Rick Woelfel is the Associate Editor of Philadelphia Golf Magazine and New Jersey State Golf. He has written for various publications for over a decade and also owns and operates Womensportsonline.com, a web site devoted to women’s athletics. He also has more than two decades of experience as a broadcaster and play by play announcer.

He resides in Willow Grove.

Contact RickWoelfel@phillyfitmagazine.com.

27 NUTRITIONALLYFIT

By Karen Ansel, MS, RD

Remember when juice was something you drank with breakfast? Not anymore. At least not where kids are concerned. These days, where there are kids, there's juice in sippy cups in the car, in juice boxes on the playground and at the snack table in school. What used to be a nice complement to our morning meal has become a round-the-clock habit - a habit that health experts are saying has gone too far.

Too much of a good thing Over the past three decades, the amount of juice and sweetened drinks our kids are downing has skyrocketed. A generation ago, milk was the beverage of choice for children under age five. Now it is apple juice. While a little bit of juice has its place in a healthy diet, a lot of it fills kids up with mostly empty calories. That's right, empty calories which end up taking the place of something much more important - real food.

Wait a minute! I thought juice was healthy.

While juice comes from fruit, it is far from the same thing.

Juice is made mostly of lots of simple sugars along with some Vitamin C. It has no fiber, other vitamins, minerals, protein or even fat. Because it is packed with sugar, it is high in calories.

In fact, ounce per ounce apple juice has more calories than Coke.

Guzzling round the clock Juice tastes sweet and it's easily portable, so kids love it. Its convenience makes it a hit among parents too. Because of

this, it is easily accessible to children almost all of the time.

Its fruity flavor doesn't help either, since we are born with a natural preference for things that taste sweet. In the end, sipping on juice all day sets kids up for a lifelong preference for sugary drinks.

What's missing?

While our kids are drinking all of this juice, there is something that they are not drinking and that's milk. In fact, as juice has become more popular, consumption of milk, a drink that kids really do need, has taken a nosedive resulting in as many as 50 percent of American children failing to attain the recommended intake of calcium. Without sufficient calcium for bone building during the childhood years, our kids are at a very high risk for developing osteoporosis later in life.

How much is too much?

Does this mean that you have to toss that juice cup into the garbage? Of course not. Juice can be part of a healthy diet in moderation. How much is too much? According to the American Academy of Pediatrics, no more than four to six ounces for children ages one to six and no more than eight to 12 ounces for kids older than seven.

So next time your kids ask for some juice, hand them a piece of fruit instead. And to drink‌how about a nice, cold glass of milk?

Article courtesy of My Gym Fitness Centers. For more kid fitness articles visit www.my-gym.com.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

28 Y O U T H F U L LYF I T

AMERICA’S KIDS STILL IN LESS THAN GOOD SHAPE!

P a rt of the problem is the lack of gym classes in many places.

We all know the sad story by now: kids, naturally dynamos that have no problem staying fit thanks to playing outside, etc., now are often overweight and otherwise out of shape with factors to blame ranging from lack of gym classes in elementary schools to too much time playing computer games.

Check online resources: www.keepkidshealthy.com/nutrition. A tip from this site: to lose weight, take the number of pounds gained last year and multiply it by 10 to determine the number of calories to cut per day. In addition, pre-pubescent kids can take heart that they are still growing taller and so can “grow into” their weight. It is all a matter of striking the right balance to help make it happen.

Nevertheless, the news is not all bad. Compared to the rest of the country, the PhillyFIT area has relatively healthy kids.

It all depends on whether you see the glass as half-empty or half-full and what you and your kids want to do on your own to improve.

1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.

16.

17.

18.

19.

20.

21.

22.

23.

24.

25.

26.

27.

28.

29.

30.

31.

32.

33.

34.

35.

36.

37.

38.

39.

40.

41.

42.

43.

44.

45.

46.

47.

48.

49.

50.

Last month, Child magazine conducted its own survey of the 50 states and found New Jersey ranked 15th and Pennsylvania 29th in the physical fitness of its kids.

Connecticut got the No. 1 ranking and Alaska the 50th.

Mississippi, ranked 47th, has the highest population of overweight high-school students according to a government survey of 32 states.

Factors in schools that raised a state’s standing were school boards requiring physical education in all grades and cracking down on serving junk food in the cafeteria, opting instead for healthful choices like fruit and yogurt, and offering water as an alternative to soda. Also included were teaching grade-schoolers about nutrition so they know to make the right choices, and of course offering many youth sports.

Another criterion, among more than a dozen, was that the state’s park playgrounds were in good shape.

Extraneous to both school and home, but vital to assess kids’ health, was the number of fast-food restaurants.

So, how can you as a family improve your childs health and fitness profile? Take your cue from the fitness-conscious school districts and offer balanced diets at home, cut down on unnecessary sugar and take advantage of the area sports leagues like Pee Wee and Little League baseball, girls’ softball, Pop Warner and soccer. An Eastern specialty that one local coach has described as “the fastest game on two feet” is girls Field Hockey and Lacrosse. Of course, competitive team sports are not for everyone, but that doesn’t mean kids or adults should miss out on fitness.

Healthy choices in this area run the gamut from bicycling to walking and hiking. Check your local gyms that specialize in helping children stay fit with gymnastics, strength training and other programs.

PhillyFit provides an abundance of information on different programs and sports each month.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

THE RANKINGS

Connecticut New York Vermont Massachusetts Missouri Maine West Virginia Wisconsin Arkansas Illinois Montana Georgia California Rhode Island Texas New Jersey Oregon Minnesota Colorado Florida Utah Maryland Indiana Washington Michigan Hawaii South Carolina Louisiana Pennsylvania New Hampshire Kentucky Virginia Ohio New Mexico Oklahoma North Carolina North Dakota Delaware Tennessee Arizona Iowa Wyoming Idaho Alabama South Dakota Kansas Mississippi Nevada Nebraska Alaska

The survey appears in Child magazine’s April issue.

SOURCES: Cicero, K., Child Magazine, April 2005. Associated Press.

30 PHYSICALLYFIT

Round up a bunch of kids, ply them with sweets and you’ve got a sure recipe for hyperactivity, right? Not exactly. For years now, many parents have been convinced that foods high in sugar cause hyperactivity or

attention deficit hyperactivity disorder (ADHD). But it simply isn’t true. In fact, study after study on the relationship of children’s diet to their behavior has concluded that there is no link between high sugar treats and ADHD. THAT’S NOT TO SAY THAT SUGAR DOESN’T HAVE ITS DOWNSIDE. While the causes of hyperactivity are complex and not completely understood, you can rest assured that those cookies at snack time have nothing to do with it. In fact, sugary foods have actually been shown to have a sedating effect on behavior. But that’s not a free license to unleash the goodies.

There are still lots of reasons to limit these foods in your children’s daily repertoire. The first that comes to mind is sound nutrition. When little bodies are filling up on treats there is little room left over for more wholesome choices like fruits, vegetables, whole grains and dairy products.

Then, there are swings in blood sugar

31 PHYSICALLYFIT

- a sure energy zapper. Factor those with an increased risk of cavities and tooth decay and you’ve got a nutritional loser.

A SUGAR BY ANY OTHER NAME… While sugar can come in many forms, the body processes them all the same way. Regardless of whether food is sweetened with juice, honey or white, unbleached or brown sugar, we break all of these down into the same thing - glucose. When high sugar foods are eaten, glucose is met by a surge of insulin, a hormone that transports glucose into our cells where it is used for energy.

Later, that burst of insulin, which is used to clear sugar from the blood, is followed by a plummet in blood sugar leaving kids feeling tired and lethargic.

MODERATION IS THE KEY Does this mean that kids can’t have their cake and eat it too? All healthy diets have room for a small treat now and then, but the key is in the timing. To keep blood sugar levels steady, bypass the cookies, fruit-roll-ups and cupcakes at snack time. Instead, opt for more rounded choices like cheese and whole grain crackers or fruit and nuts, and save the sweet stuff for a perfect ending to a balanced meal.

Article courtesy of My Gym Fitness Centers. For more kid fitness articles visit www.my-gym.com.

JERSEYFIT Magazine

COMING SEPTEMBER ‘05 to Camden , Burlington, and Gloucester Counties...

40,000 copies to over 1,000 health, fitness, sporting, medical, nutritional, and beauty locations. PHILLYFIT’s sister magazine has arrived.

WE ARE CROSSING THE BRIDGE! Call today to reserve your ad.

Our success has already been proven in Philly, now it’s time for JERSEY to get FIT. PhillyFIT.com

1-866-PhilFIT

Tell ‘em You Saw Their Ad In PhillyFIT!

Web Surfing

By Lawrence Bertacchi

www.ideafit.com Want to become a personal trainer or a professional in the fitness industry? With more than 19,000 members, IDEA is one of the world’s leading membership organizations of health and fitness professionals. IDEA provides unbiased data, pertinent information, educational resources, career development and industry leadership. If you have any interest in getting into the fitness industry as a career, this is a great place to start gathering information. www.fitnessonline.com Looking for plain ol’ information about fitness. FitnessOnline offers a ton of information from all sorts of magazines. Instead of buying a bunch of magazines, check out this site for recipes, diet information, self help, expert advice, and fitness related articles. They have a really cool bunch of online calculators such as weight loss potential, body mass index, ideal weight, calories burned, sleep, and pregnancy due date. www.medlineplus.gov This is an awesome website, believe it or not, by the National Institute of Health. Nice to see our tax dollars put to some good use. The amount of information here is so huge it’s tough to describe everything you can find here. Thirty days of archived health news, resources indexed by more than 700 topics, a medical encyclopedia and drug information make this site especially cool. A definite bookmark for favorites as a resource. www.initforlife.com We all know there are a million online dating services and I normally wouldn’t bother even posting them here. However, Initforlife.com is actually a personality test that can help you lose weight, improve communication and learn more about yourself.

Using what the developer calls Mindframes, the site will help reveal your Framicon which is a symbol that describes your personality. If you choose to go beyond the free test, you can also venture into the Group Frames which lets you link up with people that have compatible Framicons for friendship or more. They also have a weight loss section titled “Thin from Within” that helps you use your Framicon to lose or manage your weight.

Cool site. www.phillyfunguide.com Summer is certainly the best time to enjoy the outdoors in our area. A great tool to help you maximize your fun and minimize your wasted time trying to find it, is the Philly Fun Guide! You’ll find all kinds of things going on around Philly on this site and there is the ability to search by category for your area of interest. Find information on area music, arts, museums & galleries, sports & outdoors, theater, and of course my favorite radio station WXPN! Lawrence Bertacchi lives in New Jersey with his wife Shirley. He’s a professional airline pilot, and owns Dynamic Fitness… Growing up in Boulder, Colorado and having been involved in fitness his entire life as a hobby has been such a strong influence as well as knowing there was a lot of worthless gadgets on the market, he felt he could provide a service by “weeding out the junk” bringing quality products to market and leaving the junk behind. Larry contributes this column with the same intent… Larry is a diehard websurfer!

PHILLYFIT MAGAZINE | JULY/AUG ‘05

34 PHYSICALLYFIT

EXTEND

THE WARRANTY

ON YOUR FRAME

By Nicholas A. DiNubile, M.D. Lately, I can’t go to the gym without someone coming up to me looking for advice in efforts to remain fit and active after hitting a roadblock. Something hurts- a sore knee, achy shoulder or bad back that goes out more than they do. Ditto for my practice where I have seen a significant increase in exercise related ailments.

I should give out orthopaedic frequent flyer miles.

I’m an orthopaedic surgeon specializing in sports medicine, who has also had a life long interest and commitment to exercise. What I have learned over the years is that the far majority of exercise related ailments are preventable with some simple measures. That is why I wrote FrameWork- Your 7 Step Program for Healthy Muscles, Bones and Joints (Rodale Press).

ple seek medical care in this country. It is no wonder that workouts can be a challenge. Also, as Arnold Schwarzenegger

“Dr. Nick’s FrameWork is as vital to the body as Dr. Peale’s The Power of Positive Thinking was to the mind. Read it.

Believe it. Live it!”

-Pat Croce

so wisely said in the FrameWork forward, “I have really come to appreciate how the body is a dynamic, everchanging structure that is different at different times. At 30 you need a different approach to fitness than when you were a teenager.” His workouts have evolved with him and even the Terminator himself has had to visit the repair shop.

So, how can you be more durable, with less risk of breakdown? FrameWork offers seven easy steps that can benefit everyone.

Exercise is essential for mainIn FrameWork, I outline a comtaining optimal health and many individuals run into difficulties in their quest to be prehensive plan for optimal health and durability. In fit. Just about anyone can get into trouble, from young, step one, a unique self- test (interactive version at fit and seemingly indestructible, to older and somewhat drnick.com) asks the question “are you built to last?” and “beat-up.” We all bring “weak links” to the gym or out finds your individual “weak-links.” These “weak-links” or on the field. I‘ve learned this from working not only with points of vulnerability may be old injuries or ailments, nutrition, my sports medicine patients but also athletes at the high- suboptimal est levels, including professional and Olympic. I have HIS genetics, lifestyle, workOUT B out design, mindset and A also learned the hard way, personally, with a high RES A C ” more. Steps two through HO ST. school football injury that came back to haunt O LA NE W T O Y seven allow you to customize T I me and a more recent lower back R AN NTS O A r F e W g a program for your unique frame D g issue.

ND REA arzene(based on the self-test and your own history) w DY A h UST c O S M B nold ER The human body “A nor Ar OR H r focusing on balanced workouts, frame-friendly nutrition e v o -G does, and will, breakand the important role of recovery and mindset. down, especially when often pushed to the break point. Some of us are more vulner- The program combines healing and restorative methods able than others. Musculoskeletal ailments have sur- from the worlds of rehabilitation, martial arts, and yoga passed the common cold as the number one reason peo- in a way never presented before. A “troubleshooting” PHILLYFIT MAGAZINE | JULY/AUG ‘05

38 TRAVELFIT

Tropical St. Martin is without a doubt one of the "coolest corners" of the Caribbean retaining its uniqueness as the "numero uno" vacation choice of the Philly cognoscenti!

umbrellas), a craggy walkway descends to the resorts cove-like situate and its latest innovation, enchanting circular cabanas cloaked in canvas and open to the sun and stars.

Known for its eclectic dual island culture and better known for its coastline rimmed white powder beaches, its charming French capital port, .Marigot, and of course its creative cuisine. The colorful harbor market place is abuzz with stalls selling every imaginable island trinket and craft while Marina Royale is the hub for toni-euro-boutiques, al-fresco bistros and worldclass yachts.

Diverse amenities include iPOD minis w/music, cooling towels, cooler champagne, sublime toiletries and concierge type services for drinks and dining. This unique enclosure offers a great way to get together in a privee setting.

Driving around the island with virtually one road connecting the French & Dutch sides makes exploration truly irresistible. Gallery hopping the island's ateliers is an artistic trip you won't want to miss…..as is sunbathing on windswept Orient Bay. Originally the domain of trendy European Travelers, "clothing optional" Orient Bay has evolved into the "Saint Tropez of the Carib!" Joggers will adore the stunning sunrise and as the beach comes alive every imaginable water sport is available….snorkeling, windsurfing, parasailing, kite surfing, jet skiing, high speed banana boat rides, and access to nearby islets via water taxis is a magical escape to beach bliss. Beachy bistros and beach-wear shacks dot the sandscape adding to its South of France flavor.

One would think that the cabanas, the white powder beach and the crystaline sea would be enough but other complimentary amenities include sunfish sailboats, kayaks, water skiing and snorkeling plus the opportunity to sail around the Caribbean on the resort's private yacht and glimpse the island from a seaside perspective.

Great accommodations, from traditional rooms to villas come complete with every amenity imaginable, and with extraordinary ocean views as well. World-class cuisine combines fresh island flavors with classic French favorites plus incredible beachside BBQ's three times each week.

The resort's outstanding Elysees Spa in a gorgeous indoor/outdoor tropical garden offers an impressive repertoire of de-stressing and de-toxifying treatments (i.e. shiatsu, cryo-therapy, aroma therapy,

After soaking up the sun and splashing with the beach boys, check out the latest bay-side stayover…the "tres-chic" Alamander Resort with spacious suites, two-bedroom duplexes and wide terraces overlooking a lush garden and luxe pool.

Time has shown that on Orient Bay "less is certainly more."

Although the Dutch side of the island has innumerable timeshares, well established beach resorts, numerous casinos (10 plus) and notable tax-free shopping in its capital Phillipsburg, the resort of remembrance and the ultimate vacation retreat is the trend-setting La Samanna!

This gem of an island getaway has it all……and it's all positioned on a bluff overlooking spectacular Baie Longue.

Its superb tropical setting enhances a stark white-washed Mediterranean façade that houses a laid-back reception enclave, lounge area, restaurant, bar, and al-fresco dining terrace overlooking its infinity pool and the Caribbean below.

Between the terrace and pool (lined with luxe lounges and PHILLYFIT MAGAZINE | JULY/AUG ‘05

continued on page 40

40 TRAVELFIT

continued from page 38

body scrubs, hot stone, facials), plus all-inclusive "Indulgence Package" and regular salon services (hairstyling, manicures, etc.) for both guys and gals.

A strong French commitment to St. Martin continues to propel the island to its top Caribbean status bringing tourists and celebrities back time and time again!

The dedicated Pilates studio is a unique island feature at La Samanna and daily aerobic classes conducted in its superb Fitness Center as well as an excellent tennis clinic are additional guest perks.

Of course, no visit is complete without opting for some enticing day-trips beyond St. Martin to:

Point of Fact: Money saved on the new airfare scale (from US Airways) is incentive enough to shop and splurge in St. Martin. Direct daily flights in season and on weekends year-round offer early departures/late returns adding to the pleasures of this unique vacation destination.

Anguilla: rimmed with 33 beaches plus high profile deluxe resorts on many of them.

St. Barts: a renowned power-celeb destination with "cool" boutiques and sublime dining.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

• • • • •

La Samanna: 1-800-854-2252 US Airways: 1-800-622-1015 Alamanda Resort: 011-590-52-8740 St. Martin Tourist Office: 1-977-956-1234 Hertz Car Rental: 011-599-545-4541

From Estella Juarez

. . . s e p i c Re

NO-BAKE PROTEIN NUTRITION BAR RECIPES

PREP TIME: 5 min.

COOK TIME: 0 min.

Course: Appetizer, Breakfast, Entree, Lunch Special: Easy, Egg-Free, Few Ingredients, High Protein, Low Calorie, Low Fat, Low Sodium, Nutrient Dense, Quick, Sugar-Free, Vegetarian TYPE OF PREP: No Cook, No-Bake If you don’t like the additives or price of store-bought protein bars or meal replacement bars, you’ll appreciate this recipe. I’ve modified a recipe a friend passed on to me based on some kitchen testing. These are quick to make and make for a nice little snack, too. Best of all, they contain healthy dietary fat, are “no-sugar added” and do not contain glycerine or other unnatural ingredients. Be sure to keep them refrigerated and don’t eat the whole batch at once!

INGREDIENTS: 5 tbsp natural peanut butter (chunky or smooth) 1/2 cup dry oat meal or whole grain hot cereal (uncooked) 1/2 cup oat flour (double the dry oats if you do not have oat flour) 6 scoops chocolate whey protein (approximately 132 grams worth of low-carb protein powder) 1 teaspoon vanilla 2 tablespoons flax seeds (optional) 1 cup non-fat dry milk 1/2 cup water (depending on what type of protein you use, you may need to add more) Modifications: Use vanilla protein and replace ~1/4 cup of the oatflour with a variety of nuts, seeds, or dried berries.

PREPARATION: Spray an 8x8 baking dish with non-stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry. Add water & vanilla.

Using a wooden spoon or rubber spatula, mix everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut

41 NUTRITIONALLYFIT

into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated.

NUTRITIONAL INFORMATION PER SERVING: 197 calories, 21 g protein, 7.2 g fat (8% saturated), 13.7 g carbohydrate, 1.6 g fiber

QUICK & HEALTHY CHICKEN RECIPES Not surprisingly, one of the most commonly found lean proteins on a bodybuilder’s plate is boneless, skinless chicken breast. With the highest protein and lowest fat per portion than any other part of the chicken, it’s a great choice of lean protein.

While there are plenty of recipes, marinades and cooking methods for preparing chicken, there are times when even chopping up vegetables is too time consuming. These quick flavoring suggestions are suitable for everyday eating and will only require a few things already on hand in most kitchen cabinets.

TOBASCO: Tabasco sauce, garlic powder, onion powder, and black pepper ITALIAN: Add a variety of Italian herbs (rosemary, basil, tarragon, arugula) and/or a few tablespoons of stewed tomatoes LEMON-PEPPER: Use salt-free lemon-pepper seasoning or squeeze real lemon and pepper onto the chicken Lemon-Dill: Use salt-free lemon-pepper seasoning and dill or squeeze real lemon juice, dill, and pepper onto the chicken VINAIGRETTE: Use 1 tablespoon balsamic vinegar or balsamic dressing per 4 oz. portion of chicken SPICY TEX MEX: Use prepared salsa or chili powder GARLIC & PEPPER: Crushed garlic, garlic powder, or minced garlic (from a jar) and fresh ground pepper LEMON & ROSEMARY: Lemon juice, rosemary, and a bit of garlic powder Ms. Juarez is the Bodybuilding guide for the award-winning About.com network. Her information-packed website can be found at

www.bodybuilding.about.com.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

42 LOCALLYFIT

Rob Guarino

PHILLYFIT MAGAZINE | JULY/AUG ‘05

43 LOCALLYFIT

PHILLYFIT MAGAZINE | JULY/AUG ‘05

44 PHYSICALLYFIT

PF: What is your greatest career accomplishment?

RG: Writing two books and winning National Broadcaster of the year in 2004. The books I wrote were on weather and computer models and they are still used in many schools on the west coast. Winning a national award is huge and to be named best weatherman of the year was a great honor.

PF: How did you meet your wife?

RG: I met her through a friend at an Irish pub in Syracuse, NY. PF: On a scale from 1-10, describe your overall well-being in mind, body and spirit. A 1 being the worst and a 10 being the best.

RG: My well-being is great, probably 9 or 10 for body and spirit and 8 or 9 for mind.

PF: Do you practice yoga, meditation, or other 'complementary health' technique, like reiki or massage?

RG: I like getting massages. They really help in the overall workout process. I never tried the other stuff, but I may in the future.

PF: Describe your fitness routine.

RG: I do the full lifting circuit three days a week. It's about 18 exercises. I often do cardio on Fridays and Saturdays.

PF: Are you loyal to your routine?

RG: Very loyal. The late night workouts after the news are tough at times. You want to go home but you have to crank it out. Joyce Evans and I often workout at the same time after work. My trainer is very flexible with time, which enables me to be more loyal to my workout.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

PF: How does your trainer get you motivated to workout?

RG: We actually joke quite a bit and he'll mention my weather competition to get me fired up.

PF: Aside from playing on and managing the Fox 29 softball team, do you currently play any other sports?

RG: I also play hockey & tennis. I am still bummed about the whole NHL strike.

PF: Use just one word to describe each of the following people/places: Cecily Tynin Pat Croce Arnold Schwarzeneger Your wife Donald Trump Manayunk Philadelphia The 'burbs' Avalon Margate Atlantic City

Friend Driven Hollywood Intelligent Arrogant Fun Diverse Growing Laid back AC's shadow Cheesy

PF: What's your take on the social scene now and what are your predictions for it?

RG: It has changed in the past year or so. Olde City was the spot, but Rittenhouse and Northern Liberties are making a nice run. The city has, and will always have, something for everyone.

It's summer in the city, and it's time to be out and about in the elements. If you're planning a run on Kelly Drive or a Sunday BBQ for the gang and you're not lucky enough to have your own weather station in your backyard, then check out Guarino's forecast on Fox 29.

Carmen Elizabeth Greger is the owner of KARMA CULTURE based in Philadelphia, PA and Avalon, NJ. She is a certified Yoga instructor, Personal Trainer, Sports Nutritionist, Holistic Health Practitioner and Wellness Journalist; She hosts Lectures, Workshops & Master Classes in the US and internationally. She studied extensively with Yogi Masters David Swenson.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

H

Home Remedies...

OR ...Patient Heal Thyself Chris Ermer

Sheri Putnam

Lisa Guariano

By Sheri Putnam

HOST

OF

TO YOUR HEALTH TALK RADIO NETWORK

“The remedy is worse than the disease.” ~ Francis Bacon, English statesman and philosopher (1561-1626) I am not usually very surprised by what I hear from my listeners—after all, diversity makes the world go ‘round.

However, I could not fathom the astonishing lengths people will go to alleviate discomfort to avoid the doctor.

HOME REMEDIES—those little gems of medical rituals and recipes passed down through the generations. I would bet that all of you have at least one that you still routinely fall back upon when illness rears its ugly head.

I would like to revisit a few of my own favorites while adding a few words from the medical world.

Before you drink, make sure you eat some rich, fatty foods (now there’s fitness advice you don’t see every day)! This will coat your stomach and intestines and slow digestion and alcohol absorption. The same holds true for the morning after. I’m sure that cheeseburgers and salty fries have some place in the medical journals!

While at that cocktail party, remember to have at least one non-alcoholic drink for every alcoholic one consumed. Alcohol will dehydrate the body—so it’s important to drink plenty of water before bed and again in the morning.

Still having trouble come 6:00 a.m.? Drink fruit juice or eat crackers with honey. According to the Diamond Headache Clinic in Chicago, fructose in the juice and honey will help to accelerate the removal of any remaining alcohol in your system.

But before you begin swallowing Vicks VapoRub or intentionally burning your toast—a word of caution! This information is not intended to replace your doctor, so please do solicit the advice of a physician if you’re not feeling well.

And what about a little ‘hair of the dog’? While a new influx of alcohol may temporarily take your mind off of the current raging hangover, it’s a guarantee that your hangover will return with a vengeance. Short of praying to Saint Bibiana, patron saint of people with hangovers (I’m not kidding you), the best cure for a hangover is drinking in moderation and avoiding one in the first place!

HANGOVERS Before you sip that fuzzy navel or suck down that colorful Jello shot, it might be worth noting that there is NO real cure for a hangover. Sure, you can relieve some of the symptoms, but only time will truly eliminate the dreaded hangover experience. However, here are a few tips to make that festive cocktail party go down a little easier.

HICCUPS We all have a cure for the hiccups. We hold our breath, plug our ears, count backward from one hundred while drinking water and chomp on bread. But what are hiccups and what is the best way to get rid of them?

Basically, hiccups are involuntary spasms in the diaphragm muscle (a dome-shaped muscle at the bottom

PHILLYFIT MAGAZINE | JULY/AUG ‘05

47 LOCALLYFIT

of your chest). The actual “Hic” in hiccup is the noise made when the opening in your vocal cords slams shut.

So now your diaphragm is irritated, you are irritated and most likely the guy in front of you at the movie theater is irritated. So what do you do? Well, according to The New England Journal of Medicine, you should rush up to the concession stand and demand a packet of sugar.

Apparently eating one teaspoon of sugar (swallowed dry) will interrupt those pesky air burps.

Interestingly though, many doctors find that anything that interrupts the contractions will also work as well as the sugar treat, including a big, fat scare, which causes a person to gasp and potentially interrupt the spasms.

Whatever works best for you is probably the best treatment. But don’t fret. Left untreated, most hiccups go away all by themselves in just a few minutes (unless you count the guy from Iowa who hiccupped for 68 years. I assure you that this is a rare condition).

HAIR LOSS They are everywhere, in the shower, on the pillow, in the brush—hair, hair, everywhere. Except on your head!

Regardless of what you’ve read, peppermint tea treatment, raw eggs mixed with olive oil or special diets will not stop the march of hair from the head. Nearly 50 percent of men and 30 percent of women will experience balding at some point in their lives. Although some of this can be attributed to losing the genetics lottery, excessive hair loss might also point to some underlying medical conditions, poor nutrition or adverse reaction to prescribed drugs. Therefore, if hair loss is sudden and extreme, you should see your family physician, not the local transplant doctor!

OTHER REMEDIES WORTH NOTING I have learned much from my listeners, including the following: • Dab a little toothpaste on a pimple. The paste acts like a mask and dries out the spot.

• Place a cold spoon on a leg cramp for instant relief.

• No lip balm? Use olive oil!

• Crisco and thick socks will take care of overly dry feet.

AND MY PERSONAL FAVORITE: to get rid of warts, rub a cut potato over the wart and then bury the potato.

Hey—if it was good enough for grandma, then it’s good enough for me.

“To Your Health with Sheri Putnam” is a live healthcare talk radio program heard 5-7pm on Saturdays on The Big Talker 1210 WPHT and Mondays from 10am-noon on WBCB 1490AM and WNPV 1440AM. Broadcasting live from the Health & Wellness Center by Doylestown Hospital, To Your Health answers the healthcare questions you want answered. “Slightly irreverent, often amusing, always informative.” Contact: TYHSheri@aol.com.

After ruling out the bad stuff, there are some options for hair loss that include surgical implants, hair replacement systems, some newly developed drugs and of course, acceptance. But put away the mayonnaise, it doesn’t do a thing for your head and can in fact cause clogging and malnutrition in the hair root. Because of genetics, many home remedies simply won’t work, although some scientists believe that scalp stimulation does.

Listen, it could be worse—the Father of Medicine, Hippocrates, had a home remedy of his own. He recommended rubbing pigeon droppings on the heads of his balding patients.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

49 PHYSICALLYFIT

By Ross Nilan, MSPT Ever hear of the term "tennis elbow" and influence other parts of the chain. For wonder what it means? You might think that this is something instance, poor shoulder blade movement, rotator cuff weakthat only tennis players are plagued with. To the contrary, ness, and overall poor conditioning are all factors resulting in tennis elbow or lateral epicondylitis, is the most common an ineffective swing base. The athlete is then left to generate Cumulative Trauma Disorder (CTD) affecting Americans each the power needed for a backhand stroke by forcefully snapyear. CTD is the accumulation of small injuries to the body ping their wrist into extension. that don't receive adequate time to heal.

Forces occurring outside of our bodies, mainly the racket, It is referred to as tennis elbow because the muscle and can cause strain. Grip size, either too big or too small, and tendon structures involved are responsible for extending the playing with a racket that is too big or heavy can result in wrist, as with a backhand tennis stroke. It is estimated that strain to the lateral forearm muscles. Also, tensile resistance nearly half of all tennis players will experience this at some in racquets strings wound too tight causes excessive vibration point. Athletes, however, are not left alone to suffer, as the forces to be transmitted to the elbow. This also occurs when majority of cases reported involve industrial workers. an athlete strikes the ball outside of the "sweet spot," bringSYMPTOMS ing us back to the importance of proper swing mechanics.

The primary symptoms are recurring pain and tenderness TREATMENT on the outside of the elbow. Pain, however, may extend Physicians often prescribe non-steroidal anti-inflammatory down the forearm and muscle tightness on the outside of the drugs (NSAID), which appear to be helpful in managing forearm is often noted. A physician or physical therapist consymptoms, at least in the early stages of tennis elbow. firms a diagnosis when pain worsens with resisted wrist Steroid injections are sometimes administered, but often only extension. Lifting objects with the palm facing downward after more conservative management techniques prove unsucand gripping objects, even as light as a coffee mug, can cessful. eventually become difficult because of pain. Pain typically During the acute phase, physical therapy, such as ultralasts for six to 12 weeks but in some cases lasts for years. sound, iontophoresis, which injects local electric current to ANATOMY introduce the medicine ions into the tissues, soft tissue mobiAn examination of the elbow anatomy is necessary for lization and ice massage prove beneficial to reduce inflamunderstanding the causes and development. The tendons of mation and pain. Also, a stretching and strengthening proseveral lateral forearm muscles attach to the bony promigram focusing on the wrist extensors is established. nence on the outside of the elbow (humerus). These make up As one progresses through their recovery, emphasis the flexible muscles of the forearm that are responsible for should be placed on strengthening the rotator cuff and develextending the wrist and gripping. Overuse of these muscles oping sound body mechanics through sport specific and/or can result in epicondylitis, or inflammation of the rounded work-related training. Using a counterforce brace often helps projection at the end of the humerus and its adjoining soft tisone return to their prior activity level. Theses braces reduce sue. It appears, however, that inflammation may only be strain by decreasing the magnitude of the muscle contraction. present in the early stages of tennis elbow as repetitive trauTennis elbow recovery is often slow and requires diligence ma eventually gives way to microtearing and degeneration on the part of the patient. of the associated tendons. This tendinosis persists because PREVENTION tendons have limited blood flow. Without a rich supply of There are several key components in the prevention of tenblood & oxygen, the healing process is slowed. Collagen, nis elbow. For starters, performing an upper extremity the fibers that give tendons strength, eventually degenerate stretching and strengthening program with emphasis on the leading to the development of fibrous scar tissue & calcium wrist extensors and the rotator cuff musculature is beneficial. deposits causing the chronic nature of tennis elbow.

Proper body conditioning through exercise and a gradual BIOMECHANICS progression of ones level of sport participation is essential.

Understanding how our bodies work will also help identiInjuries often occur when the "weekend warrior" plays above fy some of the underlying factors which cause tennis elbow. their means. Beginner tennis players or even seasoned playDo you recall the childhood song giving reference to our ers may want to treat themselves to some tennis lessons to body's kinematic chain, "The hip bone is connected to the ensure proper racquet fitting and swing mechanics. thigh bone. The thigh bone is connected to the leg Ross Nilan, MSPT, is a Clinic Manager at FitLife in Mt. Airy, PA. bone…and so on." Well there is a simple message to be (www.fitlife.com) He graduated from University of Delaware with a learned here. Often times, strain arises in one area of our degree in Biology and received his MS in Physical Therapy from body because of altered mechanical forces occurring either Neumann College. Ross continues post-graduate training at St. further up or down the kinematic chain. When analyzing Augustine’s School of Manual Therapy and is an adjunct faculty member racquet mechanics, it is evident that changes in one segment at Neumann College.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

50 LOVINGLYFIT

- o n -

Relationship Advice

One on One with the Average Guy is an opportunity to have your relationship questions answered from an average guy’s point of view. My name is Joel Somers. I attended Boston University and majored in psychology. I honed my skills as a mental health counselor in psychiatric facilities for the past twenty years at Massachusetts Mental Health Center(‘84-‘85), The Arbour Hospital(‘85-‘88) & Place Runaway House in Boston(‘86), at Vista Del Mar(‘90) in Los Angeles and at Huntington Hospital(’81-’84), Northwestern Institute(‘89-‘97) and Horsham Clinic(‘97-‘01) in the Philadelphia area. I have also successfully helped thousands of singles meet as an assistant producer for WRKO radio’s “Singles Hotline Show.” I was able to offer excellent advice to lovers as a late night love song host for BOSS 97, WBSS (‘90-‘93) in Atlantic City, Power 1510, KDKO (‘89-‘90) in Denver and overnight at WJJZ, Smooth Jazz (‘00-‘01) in Philadelphia.

My wife has stopped taking care of herself altogether. She doesn’t seem to care how she looks anymore. We used to work out together, but now she is content letting me go to the gym alone while she watches TV. She has gained a lot of weight and complains of feeling tired all the time. All of the romance and passion has vanished from our marriage. She wants to work less and yet, continues to spend more. I began finding wine cooler bottles hidden throughout our townhouse. I was shocked because neither one of us used to drink alcohol. I work double shifts and come home on breaks to see her and the kids before returning to work. I work 64-80 hours a week, every week, and my wife averages 30-35 hours a week. My parents help watch our kids during the times our schedules overlap. After a sixteen-hour day, I often came home to find my wife and kids sleeping, the house a total mess, dirty dishes piled high in the sink, toys everywhere, clothes hampers overflowing and no food in the house. This has led to early morning argument and angry feelings that last for days. During these angry periods, we sleep on opposite sides of the same bed, not touching or speaking, sometimes for days.

Dear Joel, I am a married man with two young children and I am contemplating having an affair with a co-worker. My wife and I have been married for the past seven years and we have two children, five and four years old.

What I thought was love at first sight seven years ago may have just been lust.

People at work sensed my frustration and without realizing it, I began venting to my co-workers about my problems at home. It’s as though my discontent has been an attraction for certain single and unhappily married women at my job. Recently, women at the gym, at work and even at our children’s school events have flirted with me and some have given me their phone numbers. I have always been a faithful husband, but here I am eating up all this new female attention and even flirting back. Lately, I have had to stay away from certain female co-workers for fear that something crazy might happen. I can’t seem to stop fantasizing about me and other women sexually. I’m just so unhappy with my wife and I know that it’s only a matter of time before I cheat. What should I do? I love my kids very much, but I think that I have fallen out of love with my wife.

My wife and I were instantly attracted to one another and had sex on the first night that we met. Within three months we moved into an apartment together. After a year of dating, we decided to get married.

The first few years of our marriage were very passionate and filled with many intimate moments. Once our first child was born, my wife changed drastically. It’s like she is two different people. When we were dating, she was so sweet, sexy, fun and romantic. Over the past three years, she has been the total opposite. We used to work as a team and communicate so well together, now we don’t. We seem to argue more frequently now and our arguments last for days. Most of our disagreements are over money and her failure to be an equal partner in our relationship.

She is financially irresponsible and spends spontaneously. She has bounced checks and tried to cover it up. Whenever I confront her about it, she cries and promises not do it again. She has mentioned that she would like to be a housewife, but we desperately need two incomes right now. She has had difficulty keeping a job and seems to sabotage whatever jobs she gets. She has had four different jobs in the past seven years and got fired from three of them for lateness, theft and abuse of sick time. This definitely isn’t the woman that I married.

Somehow I thought that things would eventually get better. They haven’t, things have only gotten worse.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

Tempted in Warminster Dear Tempted, Don’t do it! Don’t add yourself to the long list of unfaithful men who take the easy way out and won’t fight for their relationships. I am not saying that your situation is easy, nor will the work needed to repair your relationship be easy, either. It took a few years for your marriage to deteriorate and it will take a little time to revive it. Seven years of marriage and two children is quite an investment and possibly one worth saving. Take time to examine some of the things that you may be doing to sabotage your marriage.

Do you and your wife still find time to go out on dates together? How often do you two go out to dinner or to a movie or

spend time with friends? When was the last time you surprised your wife with flowers? How long has it been since you and your wife went on a weekend getaway, just the two of you? Can you recall the last time that you complimented her or praised her for some of the positive things she has done? Your wife may not have been ready for all the commitment and work associated with being a wife and mother. Even though you put in long hours at work, she may be struggling just as much by taking care of two children while working almost full-time hours.\ Try sitting down with your wife and explaining to her how you are feeling. Have a calm, open conversation with one another where you are both listening. Ask your wife if there is anything that you may need to improve upon to make your marriage better? Find a gym that has babysitting and tell your wife that you miss working out with her. Relate to her how much better your workouts are when she is with you. Tell her that you are very concerned about her and her need to lie to you. Reassure her that you’re still her best friend and should be able to tell you anything. Make sure that you do not explode and are able to remain calm if she should confess some other things she may have done and not mentioned.

You may be surprised to find out how much your wife may miss you, due to your long work hours. Explain to your wife that if both of you are able to follow a budget effectively, that you may be able to spend more time at home and work less. It is so easy to consume yourself with work, paying bills, caring for the kids and ultimately, ignore your spouse.

Cheating would only increase your problems exponentially, not solve them. Infidelity is a selfish and easy answer to the more complicated problems that exist in a relationship. If you absolutely can’t talk things out then take the next step and find a good marriage counselor. You may also want to investigate the assistance of a financial counselor to lend insight into how you and your wife can cooperatively budget and make your earnings go farther. Be proactive and continue to do whatever is necessary to resurrect your marriage. Focus on the things about your wife that you fell in love with and build from there. You both have an opportunity to be happy once again.

God bless.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

ENDERMOLOGIE OFFERS A SAFE AND PROVEN ALTERNATIVE TO PAINFUL COSMETIC SURGERY. • FDA Approved to reduce cellulite and diminish stretch marks.

• Improves texture and firmness while contouring the body.

• Helps fight stubborn problem areas. • Visible results in just weeks!

FIND OUT HOW YOU CAN RECEIVE

Call for details. Expires 8/15/05

Before

After

NOW FEATURED ON LIFETIME'S DENISE AUSTIN'S DAILY WORKOUT

Dr. Wendy Attadgie 1018 Street Rd., Suite 203, Southampton, PA • 215-355-9337 www.solongcellulite.com

52 MEDICALLYFIT

PHILLYFIT MAGAZINE | JULY/AUG ‘05

54 ENTERTAININGLYFIT

On The Side

By Jami Tryer

Local Restaurant Review For Lo-Fat Dining

MY “TWO CENTS” ON THE QUARTER: THE NEW TROPICANA IS WORTH THE TRIP The emphasis in Atlantic City this season is on nightlife and entertainment. There’s no disputing that this new shift (trail-blazed by Borgata’s opening last summer) has vacationers and locals alike going ga-ga. Gone are the days of luring young, hot, jet-setters with dreams of instant fortune at the blackjack tables. See-‘n-be-seen hipsters are all about dancing on the tables and less about betting on them. Today’s Quatermainia has nothing to do with progressive slots. This summer’s sizzle factor is high at the Tropicana. It’s so hot you just may need to wear SPF 15 with your little black dress.

I visited The Quarter on three separate occasions and one thing became apparent. This is a great date spot. So whether it’s with your new summer love or your spouse of 25 years – get out there. Break out the Be-Be halter-top and True Religion Jeans and kick it up. Create a special night chock- full of great food and fun times. The new retail and restaurant destination will have you saying: “Toto, we’re not in Atlantic City anymore…or are we?”

Dieting? Don’t pass up an evening of fun just because you’ve vowed to eat nothing but celery and fruit roll-ups all summer. Sometimes going out has less to do with forks and knives and more to do with just being with that special someone on a warm, inviting Saturday night.

FIRST DATE: P.F. Chang’s (609-348-4600) Red and black interior? Waiters that barely speak English? Obsessive water glass filling?

Think again. This is not your father’s Chinese food restaurant. If you’ve never eaten at a P.F. Chang’s, you should know that P stands for punch and F stands for flavor. Dishes are served family style so sharing is encouraged.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

The restaurant is beautiful and has blown the roof off all aesthetic stereotypes of Asian eateries. Rich woods and sexy lighting make you want to stay for lunch and dinner.

Dieters rejoice. The hard-to-chose-from menu actually has an area called the “Training Table Menu” reminding diners that runners and athletes should consider consuming two to five grams of carbs daily for each pound of body weight. When is the last time you saw healthful information like this printed in black and white on a menu! This special section features 15 dishes and actually lists calorie and protein counts, as well as total fat and saturated fat information on each entrée. Wow! Don’t you wish every chef did that? Chose from selections like mango chicken and Cantonese scallops.

Your server, (ask for Ryan or Wayne, trust me) will suggest the lettuce wraps (one of P.F. Chang’s’s signature dishes) but take a pass, especially if you’re on a first date. They are a bit awkward to eat. Executive Chef Richard McCilvy wowed me with the Mongolian beef and the wild Alaskan sockeye salmon steamed with ginger. A plethora of veggie options will excite the non-carnivorous crowd.

Opt for brown rice instead of white and pass on the desserts. Hey, don’t expect the crunchy noodle freebie bowl before the meal. That’s just so passé.

SECOND DATE: Cuba Libre (609-348-6700) You survived the first date. Now it’s time to spice things up. That dress has been hanging in your closet all winter just begging to be worn. Break out that fuchsia ruffled number with the plungy neckline and pair it with silver, strappy stilettos. You’ll be one hot tamale.

The tantalizing tastes of Cuba Libre Restaurant & Rum Bar are based upon the culinary traditions of this storied island paradise. Influenced by Spanish, African and

...“Plate presence really is about eating with your eyes”...

Asian immigrants, Cuban cuisine offers a mix of robust and soul-satisfying dishes. Cuba Libre’s carefully created menu combines beef, chicken, pork and seafood with exotic fruits, root vegetables, herbs and spices.

Executive Chef Guillermo Veloso is all about presentation.

“Plate presence really is about eating with your eyes,” he explains.His creativity doesn’t disappoint. Order two watermelon mojito cocktails while you wait for a sexy table upstairs or down. Start with the Plato Cha Cha Cha. It’s a sampling of Cuba Libre’s antojitos: black bean hummus, chicken chicharrones, quava BBQ ribs, oysters Cuba Libre and boniato relleno. Move onto the seared tuna, which is served, on a black bean muneta puree with a lemongrass scented mago-ginger mojo. It’s topped with ripe tomato salsa and marinated asparagus. Or, try the Caribbean whole lobster seared and glazed with Cuban coffee, Tia Maria and a hint of chiplotie pepper. It’s served with pigeon pea rice, vanilla-rum butter and tempura veggies. It’s simply amazing. We also liked the 2nd Street Cauchy Steak which is a grilled spice rubbed rib eye, served on crisp yucca fries with a glaze of Rioja wine demi, jalapeno chimichurri and a medley of fire roasted peppers and onions. This dish put the flavor in flavor flave.

Oh yeah!

55 ENTERTAININGLYFIT

THE LOOK YOU WANT, AT A SALON YOU CAN AFFORD!

Facials, Spa Manicures, Body Wraps, Spa Pedicures, Massage, Waxing, & Airbrush Tanning.

Complete Skin Care, Wet & Dry Rooms Available, Expert Cuts, Coloring, Highlights, Perms, & Retexturizing.

Nioxin, Phyto Organics, Graham Webb, Halo, Back to Basics for Men, Dermalogica, & Olea Slim.

10% OFF ANY SERVICE

610 522-1797 • 610-522-1798 2175 MacDade Blvd. • Holmes, PA. 19043

THIRD DATE: Red Square (609-344-9100) You like him. He likes you. Okay, great. Time to get naughty. Well, as naughty as you can in public. Red Square has been receiving lots of national attention due to it’s incredible “frozen bar” featuring more than 150 varieties of frozen vodkas from all over the world. The intimate dining area houses five private draped banquette-seating nooks, ideal for a romantic “tete-a-tete” dinner for two.

Executive Chef David Strano is in charge of executing Red Square’s signature dishes. Among the sexy appetizers, you’ll find: • Chilled lobster salad with lobster “carpaccio,” tomatoes, baby greens, basil oil and lemon crème fraiche • Seared foie gras and duck confit with sun dried bing cherries, madeira and port reduction • Goat cheese salad with Laura Chenel goat cheese and organic baby greens in a raspberry vinaigrette • Siberian nachos, a house specialty of wonton chips, • smoked salmon, wasabi cream, scallions, wasabi tobiko and citron caviar • Smothered blini, a large Russian blini smothered in crème fraiche, American sturgeon caviar or smoked salmon and herbed beurre blanc (my personal favorite) • Salt and pepper fried calamari dusted in five spice with sweet and sour sauce.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

56 ENTERTAININGLYFIT

The bar is a bit of a pick-up scene, but fun to watch.

Injuries Have you Down...

Utilize your choice for your healthcare needs with Doylestown Sports Medicine Center Specializing in: Sports Medicine Physical, Aquatic and Massage Therapy Myofacial Release Personal Training Gym and Aquatic Memberships Yoga Classes Most Insurance Accepted, Accepting Worker’ Comp. & Medicare NO SIGN-UP FEE EVER!!!

$40.00

1 Hr. Personal Training offer expires 8/15/05

Now I know what your thinking. Fattening. You are right, but here’s my theory. By the time your entrée arrives, (try the grilled rack of Australian lamb or the crispy duck breast) you will also be nibbling on the ear of your date.

So, you won’t pig out. Mix eating and flirting. Take small bites and chew thoroughly. By playing footsie, you’ll trick your brain and overeating will NOT be the result. That’s right. Take your time. Linger. The sumptuous surroundings and a bit of bubbly will leave you tantalized.

The bar is a bit of a pick-up scene, but fun to watch. My suggestion? Get a dimly lit corner and order champagne, caviar (ask to have it served over a large bilini with an herved buerre blanc and smothered with crème fraiche) and end with chocolate cake.

Listen, you can’t be good all the time! And if you’re going to be bad, be very, very bad. Perhaps your nocturnal workout will erase off the calories. The “average” shagalicious session burns between 50 and 100 calories. A little nookie three times a week burns 7,500 calories per year. That’s the equivalent of jogging 75 miles! The more intense the activity, the more calories are burned: up to 15,000 calories annually (at a frequency of three times weekly).

There are so many great fourth, fifth and sixth date destinations at Tropicana. Log onto www.tropicana.net/thequarter/dining.htm for a comprehensive listing of all the hot spots including The Palm, Carmine’s of NYC and Corkey’s Ribs and Barbeque. Get to the Tropicana this summer and experience the new Quartermania yourself!

Jami Tryer grew up in Margate, New Jersey but has been a Center City Philadelphia resident since 1991. She is a Partner with Munroe Creative Partners, a well-known graphic design firm, where she is a Senior Project Manager and helps to develop new business. She has been freelancing in her spare time for five years for magazines such as Philadelphia Style where she has reported on trends in beauty, fashion, food and culture. For PhillyFit, Jami has countered the myth that dinning out can be frighteningly fattening in her column.. Contact JamiTryer@phillyfitmagazine.com

PHILLYFIT MAGAZINE | JULY/AUG ‘05

58 PHYSICALLYFIT

June - 18, 25 July - 2, 9, 30 August - 6, 20, 27 September - 3

PHILLYFIT MAGAZINE | JULY/AUG ‘05

59 PHYSICALLYFIT

Contact STEPHEN GREGER (877) 746-7355 sgr eger@avalonr ealty.com

PHILLYFIT MAGAZINE | JULY/AUG ‘05

60 FREEDOMLYFIT

FREEDOM

Philadelphia… TAKE CHARGE OF YOUR DESTINY!

By Gwen Foster, Philadelphia’s “health and Fitness Czar”, The mayor’s Office of Health and Fitness.

This is the time of the year that Americans reflect on freedom, liberty and independence-especially those of us residing in the birthplace of our nation. After all, we proudly house the great symbol of our country’s freedom - the Liberty Bell.

As proud as we may be for the freedom to make personal choices, ask yourself “How free am I to be all that I was created to be?” If freedom suggests liberation from slavery and from the power of another, how “free” am I if I’m enslaved to tobacco, drugs, food, or even a sedentary lifestyle? How free am I if I don’t have the power to make healthy, appropriate choices? Do I find myself pointing fingers and blaming everything and everyone (like my parents) for my being overweight?

Did you hear the case about the lady who ordered coffee in a drive-through, spilled it on herself, seriously burned her thighs, sued McDonald’s and won a handsome judgment?

Who ordered the coffee? Don’t you think she knew it was

Become a

PERSONAL FITNESS TRAINER and get in shape while going to school Licensed by the Pennsylvania State Board of Private Licensed Schools

www.NationalPersonalTrainingInstitute.com

6- OR 12-MONTH/500-HR. COURSE • 300 Hrs. of Anatomy, Physiology, Nutrition & Theory • 200 Hrs. of Hands-On Training

DIPLOMA PROGRAM PLACEMENT ASSISTANCE ONGOING SUPPORT

National Personal Training Institute Call Now: Classes Starting Soon. • NPTINE@aol.com

800-960-6294 PHILLYFIT MAGAZINE | JULY/AUG ‘05

hot? Or, how about the family who went after a tobacco company and was awarded mega-bucks because a loved-one died from lung cancer after smoking four packs of cigarettes a day for almost forty years? The truth is, we’ve known for over forty years that smoking cigarettes puts us at a very high risk for not only lung cancer, but any number of other deadly diseases! Did the tobacco industry put a gun to the smoker’s head forcing her to smoke? So, who’s really responsible?

Until we take personal responsibility for our choices and stop shifting the blame, we can’t be FREE - we’re enslaved!

What needless bondage! Someone had suggested that our beloved National Anthem might be more realistic in our society by reading, “God Bless America, land of the free, home of the BLAME!” Let’s celebrate a true Independence Day! Why not take advantage of the power of this momentous occasion, and make a commitment to be really free - free from destructive lifestyle patterns! Let our Liberty Bell toll, not only for freedom from despotic control, but toll for the freedom we have to be our personal best!

We always accomplish more in life, especially when we attempt to change health habits, by borrowing strength from others. Philadelphia boasts of one of the nation’s most effective, supportive and fun ways of becoming fit and free from our bad habits. Call the Mayor’s Office of Health and Fitness and discover just how you can begin your “HealthJourney.”

Join with the thousands of others in the Delaware Valley who are losing weight, controlling high blood pressure and diabetes and beginning successful health regimens. Call to get your personalized “passport” that will give you entrance to scores of fun, health-enhancing activities, while you earn redeemable, “Frequent Activity Miles.” Line dancing, cookAfterclubs, ing/nutrition classes, Pilates, boot-camp, walking men’s workouts, high and low-impact aerobics are but a few of the exciting sessions offered with the “travel itinerary.”

PHILLY FAT? NO! PHILLY FIT! LET’S TAKE-OFF TO “FIT-A-DELPHIA!” To get more information about “HealthJourney,” call 215-686-2128, www.phila.gov/fitandfun. Gwen Foster, MPH, CHES, Health and Fitness Czar, Mayor’s Office of Health and Fitness. Phone: 215-686-2128 www.phila.gov/fitandfun.

ABOUT MICHAEL TOZZI: • Michael is a true workout guru, & is a 30 year cancer survivor!

• FAVORITE WORKOUT: “The Yoga Zone” DVD • FAVORITE DRINK: San Pellegrino Sparkling Water • FAVORITE HEALTH FOOD: Carb Countdown Yogurt • FAVORITE JUNK FOOD: FRITOS! • FAVORITE HANG OUT: Basil in Paoli (suburban favorite) and Zanzibar Blue in Philly PHILADELPHIA- June 1, 2005, Smooth Jazz WJJZ 106.1 (Clear Channel Worldwide): Smooth Jazz 106.1 Air personality and Program Director Michael Tozzi was honored last Wednesday, June 1, 2005 for his commitment to community service and involvement with the National Ovarian Cancer Coalition. Starbucks Regional Marketing Specialist Lisa Pomerantz and the Ovarian Cancer Coalition presented Tozzi with the award at their Starbucks location on Main Street in Manyunk. In addition, Tozzi has agreed to be honorary chair for the 7th Annual Carolyn A. Marks Walk for the Whisper sponsored by the National Ovarian Cancer Coalition on Sunday, September 11, 2005 at Memorial Hall in Fairmount Park.

According to the American Cancer Society ovarian cancer accounts for 3 percent of all cancers among women but is fourth as a cause of their deaths from cancer. Unfortunately almost 70 percent of women with ovarian cancer are not diagnosed until the disease is in an advanced stage.

For more information about the National Ovarian Cancer Coalition Philadelphia Chapter call 215-997-8075.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

62 PHYSICALLYFIT

PHILLYFIT

Bash Next Event

4:00

!

(See Ad on page 8)

at

Sunday , Sept. 18, 2005

PHILLYFIT MAGAZINE | JULY/AUG ‘05

63 PHYSICALLYFIT

BEFORE

AFTER

NORTHEAST REHABILITATION CENTER 14425 Bustleton Ave. Suite 101, Philadelphia, PA

215-464-1519 www.centerforyou.com

COLON HYDROTHERAPY

What do Hollywood stars,

glamorous models, Carmen_Yoga & weight-loss wannabes have in common?

THEY USE INTERNAL CLEANSING - COLONICS TO RELIEVE MANY COMMON MALADIES SUCH AS:

Weight Loss Body Aches/Head Aches Digestive Difficulties Fatigue/Stress Arthritis Signs of Premature Aging

It may all be due to the excess garbage piled up in the colon! Colon irrigation is the natural and gentle way to rid your body of harmful toxins.

GOOD HEALTH BEGINS WITH COLON HEALTH

NORTHEAST REHABILITATION CENTER 215-464-1519 14425 Bustleton Ave., Suite 101, N.E. Philadelphia www.centerforyou.com

PHILLYFIT MAGAZINE | JULY/AUG ‘05

Can Your TRAINER PASS the TEST?

64 PROFESSIONALLYFIT

By Tim Henriques

S

So, you’re thinking of hiring a personal trainer. Is he/she just certified, or truly qualified? Is there some “know it all” at your gym who is always trying to tell you how much he/she knows? Maybe you have been bitten by the fitness bug and think you could be a personal trainer yourself. Well, it is time to put that knowledge to the test. Below is a quick quiz that any fitness professional that is truly qualified would ace.

However, it is tough for the general population, so don’t be disappointed if you do not know all the answers. There should be a big difference between your knowledge and your personal trainer’s knowledge, right? The quiz is broken down into three components. Anatomy is the first component. Very often overlooked in personal training and fitness, but if you don’t know anatomy, you don’t understand what exercises are really doing. All good personal trainers need at least some fundamental anatomical knowledge. Nutrition is the second component. Everybody knows that exercise and nutrition go hand in hand, and, if you want to lose or gain weight, nutrition is important to understand. There is a tremendous amount of misinformation out there when it comes to nutrition, so it is important that everybody, especially trainers, know the basics. The third component of the quiz is exercise program design. Good trainers know how to construct proper workouts. That is, after all, the key component to what they do.

So let us see how your trainer or that guru in your gym (or you if you think you can handle it) stacks up. First, do your best to answer the questions, then look at the answers, but no cheating; it is only a little quiz after all.

QUESTIONS 1. WHICH 2. WHAT 3.

HOW

ELBOW FLEXOR INSERTS ONLY ON THE ULNA?

ARE THE NAMES OF THE HAMSTRING MUSCLES? DO YOU EMPHASIZE THE SOLEUS MUSCLE WHEN

TRAINING IN THE GYM?

4. SELECTING FROM THE CHOICES BELOW, WHAT PERCENTAGE PROTEIN, CARBOHYDRATE AND FAT WOULD YOU RECOMMEND TO SOMEONE WHO IS TRYING TO GAIN WEIGHT, IN THE FORM OF MUSCLE? a) pro 18%, carb 30%, fat 52% b) pro 20%, carb 50%, fat 30% c) pro 40%, carb 30%, fat 30% d) pro 50%, carb 40%, fat 10% 5. SELECTING FROM THE PROTEIN, CARBOHYDRATE

CHOICES BELOW, WHAT PERCENTAGE AND FAT WOULD YOU RECOMMEND

TO SOMEONE WHO IS TRYING TO LOSE WEIGHT, IN THE FORM OF FAT?

a) pro 18%, carb 30%, fat 52% b) pro 20%, carb 50%, fat 30% c) pro 40%, carb 30%, fat 30% d) pro 50%, carb 40%, fat 10% PHILLYFIT MAGAZINE | JULY/AUG ‘05

6. TRUE

OR

7. OF

THE

FALSE. YOU

CAN TURN EXCESS PROTEIN INTO FAT.

FOLLOWING,

WHICH

EXERCISE

BURNS

MORE

CALORIES FROM FAT:

a) Fast walk at 4.0 mph for 20 minutes b) Fast jog at 7.0 mph for 20 minutes 8. TRUE OR FALSE. LIFTING WITH HEAVY WEIGHTS (1-6) IS THE BEST WAY TO GAIN MUSCLE SIZE.

AND LOW

REPS

9. TRUE

OR

FALSE. IF

YOU WANT TO IMPROVE THE NUMBER OF

PUSH-UPS YOU CAN DO IN ONE MINUTE, YOU SHOULD FOCUS ON DOING MORE CARDIO.

10. TRUE

OR

FALSE. DOING

A BEHIND-THE-NECK MILITARY

PRESS IS A GREAT EXERCISE FOR THE POSTERIOR (REAR) DELTOID.

In addition, one bonus question just in case you thought something was tricky.

BONUS - True or False. When performing a bench press, you should bring the bar down until it touches your chest.

SO, HOW DID YOU DO? LET’S FIND OUT. ANSWERS (these are condensed answers for space. Full explanations are available on the www.phillyfitmagazine.com website).

1. The first question asks which elbow flexor inserts only on the ulna. An elbow flexor is a muscle that bends your elbow.

You have three major muscles that perform that action: Biceps Brachii, Brachialis, and Brachioradialis. The correct answer is the Brachialis. Your trainer should know this because the biceps causes the arm to swivel and the brachialis does not.

2. The second question is very straightforward. Name the muscles that make up the hamstrings. If you just thought the hamstrings were a single muscle, think again. The hamstrings are a group name for three muscles that have fancy names. One of them is the biceps femoris, which is the outside hamstring.

The other two are the semimembranosus and the semitendinosus, both of which go to the inside of your leg.

3. The third question is how do you train the soleus muscle in the gym? The soleus muscle is one of your calf muscles; the gastrocnemius is the other one. The gastroc is the ball that most people see; the soleus sits under it. To emphasize the soleus, you need to bend your knee and do calf raises, therefore, the seated calf is the best exercise.

4. Next, it is time to head into the nutrition section. The first question asked what type of a diet you would recommend for someone who is trying to gain muscle. While there is more than one correct answer to this question, there was only one

:

The soleus muscle is one of your calf muscles; the gastrocnemius is the other one.

correct answer listed, and that is B - 20% protein, 50% carb, and 30% fat.

Both the RDA (Recommended Daily Allowance) and the athletic community (NSCA) recommend this. Choice A is much too low on protein. Choice C has 40% protein, which is too much. Finally, option D is really bad. 50% protein is absurd and 10% fat is too low. The goal is not 0% fat; anything below 20% fat is very low. A very low fat diet (10%) causes a drop in testosterone production, which as you know means less muscle, not more. You can still stay lean on 20-30% fat.

5. The second nutrition question is what kind of diet would you recommend for someone trying to lose weight? The possible answers were the same as question four. Guess what, the answer is the same as well. To lose weight you do not need to radically change the amount of protein, carbs, and fat you eat. Instead, you need to eat a balanced diet and change the AMOUNT of calories that you eat. You add calories to gain weight and you subtract calories to lose weight.

6. The third nutrition question is a straight up true or false question, so at least you had a 50/50 chance. Can protein be converted into fat? The answer is a definite yes. An excess of any nutrient, carbs, protein, or fat, can be turned into fat. If you force yourself to eat an extra steak every day and you do not need that energy, some of it will turn into fat.

Sorry, but it is true.

7. The next, and last section, is on program design. First question in that area is which type of cardio would burn the most fat, a 20-minute walk or a 20-minute run? The answer is clearly a 20-minute run. The harder you work the more calories you burn.

8. The eighth question asks, is lifting heavy weights with low reps the best way to gain size? The answer here is no. That is a good way to train for strength, but to gain size you want to do a moderate weight and a middle range of reps (6-15) and keep the rest relatively short (1-2 minutes).

9. The ninth question is another true or false. Is doing cardio a good way to improve your push-ups? The answer is no; it is not. Push-ups are a reflection of your muscular endurance.

Cardio will improve your cardiovascular endurance, but will have little effect on muscular endurance.

If you want to get better at push-ups, you need to work on your muscular strength and endurance by lifting weights, with some sets focusing on higher reps.

10. The tenth question, is doing a behind-the-neck military press a good exercise for the rear deltoid? Your deltoid is your shoulder muscle, and while Military Presses in general are good exercises for most of your shoulder muscle, this question has two issues with it. First, behind-the-neck exercises are not good because they are hard on the shoulder joint.

Second, the military press is not an effective exercise for the rear delt. The front delt, along with some middle delt, is what

65 PROFESSIONALLYFIT

is mainly working in a military press. Therefore, the answer is false.

BONUS Okay, so you finished the main part of the quiz. One more question in case you thought there was something tricky on that quiz - the bonus question. Should you bring the bar down to your chest when you do a bench press? The answer is a definite yes. A bench press involves bringing the bar down to your chest, lightly touching it, and then pushing it back up until your arms are straight. For some reason people have gotten into their head that they need to stop when their elbow is in line with their shoulder. This is nonsense. If you are benching with your elbows flared out to the sides at a 90-degree angle to your body, then yes, you should stop at 90 degrees, but how about trying something radical. How about performing a bench press properly and tuck your elbows in to a 45 degree angle and then come all the way down. If you don’t believe me, try going to a power lifting competition and see how the strongest people in the world perform the bench press. The only time you should not touch your chest is if you have a current shoulder injury and doing the normal range of motion with good form causes pain.

SO, HOW DID YOUR TRAINER DO, NOW THAT YOU KNOW WHAT IS RIGHT AND WHAT IS NOT? GRADE YOUR TRAINER (OR YOURSELF) ON THE CONVENTIONAL SCALE. 0-6 correct – F: Keep reading good magazines like this and try to learn as much as you can about exercise. If you are a personal trainer, give your clients a refund and go back to school.

7 correct – C: Not too bad. Take the above advice and keep studying. Don’t be swayed by common myths. There is always something new to learn, but you are off to a decent start.

8-9 correct – B: Pretty good. What did you miss, anatomy, nutrition? Review up on the stuff that you missed and try to fill in the weak points, but your foundation seems solid.

10 correct – A: Nice job! You have good solid information and know what you are doing. Keep it up and spread the word.

11 correct - A+: Perfect! You have a great foundation of knowledge and you are truly qualified. If you are a personal trainer, raise your rates. If you aren’t, have you ever thought about becoming one?

Tim Henriques is a Master Personal Trainer and Director of NPTI, VA. He has trained hundreds of people to become personal trainers and instructed them on anatomy, physiology and nutrition. He is a health and fitness expert with an emphasis on resistance training.

He is also a competitive athlete. While attending James Madison University, he was a Collegiate All-American Powerlifter. He has also competed in various strongman and arm-wrestling competitions. Recently, he set a new Virginia state record in the deadlift with a lift of 700 lbs at a bodyweight of 198. He lives in Fairfax, Virginia.

Contact TimHenriques@phillyfitmagazine.com

PHILLYFIT MAGAZINE | JULY/AUG ‘05

66 PROFESSIONALLYFIT

KILLERABS

By Jimmy Mentis, IFBB Pro

In the Jan/Feb 2005 issue, I challenged you to a leg workout that would separate the men from the mice.

I received many e-mails in response to that article, and I’m happy to see you are challenging yourself and taking it to the next level! This issue, I have written an “abs” workout that will turn your stomach into washboard abs!

FLOOR CRUNCHES ROMAN CHAIR BENT KNEE ROPE CRUNCHES KNEE UP OFF THE SIDE OF

LIFTS A BENCH

4X25 4X25 4X25 4X25

Here’s my twist. I do this as a giant set. I start with the floor crunches for 25 reps, right into the Roman chair knee lift for 25 and so on. When I’m done, I rest for 1 minute and start right over for a total of 4 giant sets.

Working your abs will keep your mid-section strong and balanced.

Add a proper diet to this workout and you can certainly turn your stomach into “washboard” abs.

Jimmy Mentis is known as the “Master of Low Bodyfat,” Jimmy has spent the last two decades committed to the fitness industry. Jimmy knows how to motivate and inspire real life-long changes. He has earned his reputation as “America’s most straight-up, no-nonsense fitness personality.”

For questions, contact JimmyMentis@PhillyFitMagazine.com

PHILLYFIT MAGAZINE | JULY/AUG ‘05

Jimmy Mentis

These exercises will also minimize or help eliminate lower back pain. Whether you are looking to bring out that six pack, or avoid lower back pain, spend 15 minutes, 3 times a week, focusing on training your abs and it will be time well spent!

BINGO Boot Camp Bingo was April 6, 2005 at Haverford Estates, a Brandywine Assisted Living Facility, in conjunction with Red Star Fitness. The fundraiser benefited the Alzheimer’s Association and the American Red Cross. Lisa Reynolds, owner of Red Star Fitness and Haverford Estates Senior Fitness Director, called bingo for the residents. Members of the community were paired with residents and randomly asked to complete random acts of fitness. When a resident called “BINGO!” the tables were turned. Lenore Talone, soon to be 100, asked Lisa as a random act of fitness to stand on her head! All had a good time and Haverford Estates will be hosting this event again in six months.

PHILLYFIT MAGAZINE | JULY/AUG ‘05

68 SERIOUSLYFIT

By Joe Cannon, MS, CSCS

True or False

If you’re like most people, you have a lot of exercise and health questions. In spite of the widespread abundance of books, videos and Internet material available today, many of the same questions remain unanswered in the minds of Americans. Here is a rundown of some of the most frequent questions I am asked, in case you may be wondering the same things and having a hard time finding a straight answer. Put a True or False next to each question to see how many you get right.

1. Doing sit-ups will flatten your tummy.

2. Skinny people don’t need to exercise.

3. When I stop exercising, muscle turns to fat.

4. Osteoporosis is an old-person’s disease.

5. Lactic acid causes muscles to be sore the day after working out.

6. Soy protein will lower cholesterol.

7. Eating low-fat foods is best for weight loss.

8. Muscle weighs more than fat.

9. Muscle burns more calories than fat.

ANSWERS 1. False. Abdominal exercises, such as sit-ups and crunches, strengthen abdominal muscles, but do little to reduce fat from that area. Aerobic exercise like walking or bicycling will decrease fat from the tummy better than crunches. Most ab-gizmos advertised on TV come with a low-calorie eating plan that should be followed for maximal abdominal definition and weight loss.

2. False. Skinny people also must exercise. A receptionist brought this up recently when I was in the hospital having some routine tests done. She was very thin and was convinced only overweight people have to exercise. Being thin is not the same thing as being healthy. While it’s true that obesity is associated with a number of diseases, the fact remains that skinny people have heart attacks too. In fact, this woman was so skinny that I pointed out to her that she might be at risk for osteoporosis.

3. False. Muscle and fat are two different tissues. We cannot transform muscle into fat and fat can’t turn into muscle.

This myth was probably started by older athletes who, after retiring, stop exercising, but continued to eat as if they were still working out. The combination of shrinking muscles from inactivity, coupled with excess calories eaten, give the illusion that muscle has been transformed into fat.

4. False. Would you believe that bone loss starts to occur around the age of 35? Osteoporosis is starting to be seen as PHILLYFIT MAGAZINE | JULY/AUG ‘05

a disease that actually begins in youth. Getting adequate calcium in the diet as well as doing resistance training when we are young can strengthen bones and offset the ravages of osteoporosis when we are older. Studies of seniors who strength-train also show increases in bone mass. So it’s never too late to start lifting weights! If you have osteoporosis or any medical conditions, talk to your doctor before starting an exercise program and then get proper guidance from an exercise professional on the best exercise to stimulate bone growth.

5. False. Lactic acid, produced from the anaerobic breakdown of carbohydrates, causes the feeling of muscle burning and fatigue during exercise. Studies show that most lactic acid is removed from the muscles about one hour after exercise. So, the lactic acid is not around 24-72 hours later when muscle soreness shows up. The muscle pain that is felt 24-72 hours after exercise is called delayed onset muscle soreness (DOMS). Studies show that most DOMS is caused by eccentric muscle contractions (“negatives” as they are sometimes called in the gym). Eccentric muscle contractions occur when muscle fibers lengthen, such as when you lower a weight.

6. True. Studies show that if you have high cholesterol, consuming soy protein, when combined with a diet that is low in saturated fat, can reduce total cholesterol levels by about 9%. Studies also show soy can reduce LDL, the so called bad cholesterol, by about 13% and lower triglycerides (blood fats) by about 11%. These effects may take 2 months before they are observed. See your doctor if you have a history of breast or bladder cancer. Some experts theorize that high levels of soy may activate these cancers. This is a controversial area of research, but it is best to discuss this with your doctor to be on the safe side.

7. False. It’s possible for a food to have almost zero fat yet be teeming with calories. Remember, it’s reductions in calories eaten, not fat that cause real weight loss.

8. False. Muscle and fat weigh the same. Muscle is denser and takes up less space than fat. A pound of muscle and a pound of fat both weigh a pound.

9. True. It’s estimated that a pound of muscle burns an average 20 to 80 extra calories per day. Fat burns essentially zero calories. Thus, adding muscle can help you burn more calories and lose more weight.

If you have other questions that I have not addressed here, e-mail PhillyFIT. I’d love to read your questions and I may use them in upcoming editorials in this magazine.

Joe Cannon, MS, CSCS, is an exercise physiologist and personal trainer with ASPEN Fitness Consultants and certifies fitness professionals via AAAI/ISMA at both local and national levels. He is the author of “Nutrition Essentials: A Guidebook for the Fitness Professional.” Contact JoeCannon@phillyfitmagazine.com.

69 COSMETICALLYFIT

BREAST Reduction

By Theodore T. Katz, M.D., F.A.C.S.

“We restore, repair and make whole those parts…which nature has given but which fortune has taken away – not so much that they could delight the eye, but that they may buoy up the spirit and help the mind of the afflicted.”

– Gaspare Tagliocozzi, 1597

ing and lingerie oftentimes has a dramatic psychological uplift for the patient.

According to Dr. Craig Mezrow of the Philadelphia Institute of Cosmetic Surgery in Bala Cynwyd, PA, performing a breast reduction surgery is more than simply removing excess breast, skin and fatty tissue. The breast needs to be reshaped and sculpted, the nipple and areola (the dark skin surrounding the nipple) need to be moved to a new position on the breast mound and the scars must be minimized as much as possible. Variables such as weight, age, size and shape of the breasts, sagging and skin conditions will all effect the recommendation as to type of procedure to perform. Oftentimes, according to Dr. Mezrow, liposuction will be used to help sculpt the breast especially in the outer quadrants.

Spoken over four hundred years ago by the father of modern plastic surgery, Gaspare Tagliozzi of Bologna, Italy, these words are still the foundation of modern plastic surgery, which encompasses cosmetic and reconstructive surgery. Plastic surgery takes its name from the Greek word plastikos, which means to “mold” or to “form.”

Reconstructive surgery attempts to take a physical deformity due to birth defect, trauma, or cancer surgery and to restore the area to as “ There are different close to normal function or appearance techniques and it is as possible. Cosmetic surgery is performed on an area that is within the important to find a realm of “normal,” but the patient desires improvement in appearance.

BREAST RECONSTRUCTION Whether lost due to cancer surgery, disease, or trauma, it is possible for surgeons today to create a new breast approaching natural form and appearance. Frequently, a reconstruction can be performed immediately following surgeon certified by breast removal so that the patient can Whereas last month’s discussion was wake up with a breast mound and be about breast augmentation and lifts, the American Board spared the psychological trauma of which are cosmetic, this month we’ll experiencing no breast at all. There deal with breast reduction and reconof Plastic Surgery.” are circumstances when a delayed struction after a mastectomy (surgical reconstruction will be recommended removal of the breast). and reconstruction staged, such as other complicating health factors, the need for more complicated reconstrucBREAST REDUCTION Back, neck and breast pain, rashes, and deep grooves in tive procedures, or the patients desire to cope with the canthe shoulders from the bra straps occur with excessively cer and its treatment first and then consider reconstruction. large breasts, but these physical symptoms are compound- There are many options for post-mastectomy reconstruction. ed by the insult to self-esteem and body image. Restrictions According to Dr. Robert Mirabile, Chief of Plastic Surgery in physical activities, exercising and difficulties finding at Montgomery Hospital, the most common are: appropriate clothing for one’s figure keep a woman con- Insertion of a breast implant – If enough skin remains after stantly self-conscious about her breast size. So the dramat- the mastectomy, the simple insertion of a ic improvement in a woman’s figure and quality of life cer- prosthesis of saline or silicone beneath the skin or tainly justify proceeding with breast surgery and most insur- muscle may suffice. ances today will cover it. Check your policy and your surTISSUE EXPANSION geon can write a predetermination letter in your behalf if More commonly, according to Dr. Mirabile, there is not required. enough skin remaining to place an implant to give suffiAmong the happiest patients seen today in plastic surgery cient size to the breast mound and the surgeon will place are those who undergo breast reduction (technical name is a balloon type expander beneath the skin (and possibly reduction mammaplasty). Relief of symptoms and pain are muscle). Over several weeks or months the balloon is immediate and the ability to sport a new wardrobe of cloth- expanded by injecting a sterile saline solution into a small PHILLYFIT MAGAZINE | JULY/AUG ‘05

70 COSMETICALLYFIT

valve beneath the skin. When the breast is of sufficient size the expander is removed and a permanent prosthesis is inserted. Subsequently the nipple and areola are reconstructed.

FLAP RECONSTRUCTION Another alternative is to reconstruct the breast using a skin or skin and muscle flap with its attached blood supply. The tissue can come from the abdomen or back and is tunneled beneath the intervening skin to the chest. A breast implant may or may not be needed based on the size to be attained. A much more complicated procedure involves actual removal of tissue from the abdomen, thighs or buttocks and reconnecting the blood supply at its new site (called microvascular surgery).

Although most reconstruction involves multiple procedures, the first is usually the most complex. Additional surgery on the natural breast may be performed to better match the size and shape of the reconstructed breast.

This may be involved enlargement, reduction, lifting or reshaping. Although the reconstructed and natural breasts may have some differences in shape, feel and symmetry, these differences are not noticed by others, and it can dramatically improve one’s appearance and quality of life.

No surgery is without risks! Your doctor should perform a complete consultation to include a medical history, a physical examination and a full discussion not only of your goals and expectations, but also a discussion of the risks involved. Minimize risks by following your physicians advice before and after surgery and ceasing smoking. Limitations on physical activities should be strictly adhered to.

There are different techniques and it is important to find a surgeon certified by the American Board of Plastic Surgery.

This is the only medical specialty which includes formal training and testing to credential surgeons in breast procedures. Or go to www.plasticsurgery.org to learn more about the procedures and to find a certified surgeon.

UPDATE ON SILICONE BREAST IMPLANTS! Thirteen years ago the FDA restricted access to the silicone implants because of safety concerns. In April 2005 the FDA advisory panel voted to PHILLYFIT MAGAZINE | JULY/AUG ‘05

recommend approval of Mentor’s silicone breast implants (with conditions including physician and patient education, registry and data collection requirements). Just the day before Inamed, another maker of silicone breast implants, received a “non-approval” until certain FDA’s concerns were addressed.

With 335,000 women choosing breast augmentation in 2004 and more than 62,000 undergoing reconstruction, numerous studies documented the psychological and physical benefits of the procedures. The biggest concerns of the FDA as far as efficacy and safety have now been addressed. It has been shown that there is no scientific evidence of an association between silicone breast implants and disease (connective tissue disorders) and cancer.

In fact, one NCI study found that women with breast implants showed a slight decrease in the risk for breast cancer. Addressing the final concern of implant rupture, which can go unnoticed, it has been shown that untreated implant rupture is relatively harmless and rarely leads to symptoms. If diagnosed, it is simple to replace the implant with a new one in an outpatient or ambulatory surgical setting.

To help inform patients the American Society for Aesthetic Plastic Surgery and the American Society of Plastic Surgeons have an informational Web site, www.breastimplantsafety.org.

Dr. Katz has been a Board Certified Plastic Surgeon for over 24 years and specializes in hair restoration in men and women. He is Medical Director & Founder of AMS Hair Restoration Center, located in Washington Crossing, PA. Contact TheodoreKatz@phillyfitmagazine.com.

Background illustration: The forward bending of the spine with Osteo

P I L AT E S & O S T E O P O R O S I S

71 ALTERNATIVELYFIT

WHAT YOU DON’T KNOW CAN HURT YOU! ting edge gyms, personal trainers, and Pilates studios.

Lynda Gene Lippin, CPT, Master Pilates Teacher

MEDICAL CONDITIONS THAT CAN CAUSE BONE LOSS:

Cancer Early removal of overies Reduced testosterone levels in men Spinal cord injury Blood & bone marrow disorders Sex hormone deficiencies Overactive thyroid Overactive parathyroid Overactive adrenal glands Anorexia nervosa or exercise induced amenorrhea MEDICATIONS THAT CAN CAUSE BONE LOSS:

Glucocorticoids (cortisone, predisone, etc.)

Thyroxine GnRH analogs Anticonvulsants Loop diuretics Heparin Aluminum containing antacids Methotrexate

Even so, most of them have low bone density (osteopenia and osteoporosis), and the majority move on a daily basis in ways that put them at greater risk of fracture—EVEN THOSE WHO HAVE GONE TO CERTIFIED PILATES TEACHERS AND PERSONAL TRAINERS.

I. THE PROBLEM OF OSTEOPOROSIS An osteoporosis Web site opens with this question, “Did you know that a woman’s risk of an osteorelated fracture is greater than her risk of cervical, uterine, and breast cancer combined?” Even with all the media discussion about osteoporosis and the fact that one in two women over the age of 50 will experience an osteoporosis related spinal fracture people still don’t take the problem to heart.

The issue of osteoporosis comes up a lot at balanCenter Pilates. Our clients are mostly caucasian women over 50, many of whom are breast cancer survivors. On the whole, these beautiful active women all look pretty healthy. They have decent posture, play tennis and golf, walk a lot, and really try to eat well.

They have access to the best doctors, the latest medical treatments, and the most cut-

My purpose here is to educate you, my dear readers, about osteoporosis so that you will know what to do and not do for yourselves and those you care about.

II. DEFINITION OF OSTEOPOROSIS Basically, osteoporosis means porous bones. In Greek it translates as “passages through bones.” This makes perfect sense if you look at the images of osteoporotic bone as opposed to normal bone. Osteoporosis is a silent disease.

Sufferers feel no physical sensation associated with it.

Some people experience back, neck, or joint pain with fractures, but most do not. Even so, Americans experience 1.5 million osteoporotic fractures per year.

Throughout our lives our bones constantly change. This process is actually called bone remodeling, where old bone is reabsorbed into the body with the help of cells called osteoclasts at the same time that new bone is being laid down by osteoblasts. The human skelaton reaches its maximum bone mass (amount of bone tissue) and density (how tightly it is packed) around ages 20-30, after which bone removal begins to occur faster than bone production.

Bone density is measured by comparison to a healthy young adult; this is called a T-Score. Normal Bone Density is defined by the World Health Organization as density within -1 standard deviation (SD) of the 20-30 year old norm (10-15% bone loss). Osteopenia, or low bone density, is defined as within -1 to -2.5 SD (15-25% bone loss).

Osteoporosis is defined as lower than -2.5 SD (over 25% bone loss). You may also heard of a Z-Score, which is a comparison to the average bone density of individuals in an age group.

Primary osteoporosis is caused by either a natural estrogen deficiency or age, while secondary osteoporosis is caused by certain medical conditions (see box). Osteopenia should be treated like osteoporosis in terms of preventing future loss. Once diagnosed with osteoporosis, an individual has a documented severe and established loss of bone.

Healthy Bone

While bone density testing is typically done Osteoporosis Bone at several sites such as the hip, wrist, or PHILLYFIT MAGAZINE | JULY/AUG ‘05

72 ALTERNATIVELYFIT

spine, these findings should be generalized to your entire skelatal system. Many clients have told me that I should not worry about their spine because their osteoporosis was only in their hip-WRONG! If you are losing bone you should be worried, period.

III. PREVENTION AND TREATMENT OF OSTEOPOROSIS All sources are in agreement that getting enough calcium, magnesium, and Vitamin D combined with proper exercise is necessary to prevent osteoporosis. Even once you have a diagnosis, these factors will help decrease your liklihood of fracture and prevent further bone loss.

On the medication front, biphosphonates such as Fosomax and Actonel have been shown to increase bone density and reverse bone loss.

Our bones hold 99 percent of our body’s total calcium. If we do not ingest enough calcium to assist the bone remodeling process, our body takes it out of the bones themselves.

Therefore, adults over 50 years of age should take 1,200 to 1,500 mg of calcium per day along with 600 to 750 mg of magnesium and 400 to 600 mg of Vitamin D to assist absorption. As our bodies do not hold on to the calcium we don’t use, it is better to spread your calcium supplements over the course of the day. And always take your pills with eight ounces of water.

In addition to nutrition and medication, exercise is the best thing. Wolff’s law states that bone becomes stronger in response to increased stress i.e., exercise. Weight bearing activities such as walking and dancing are done upright and require our bones to fully resist the forces of gravity.

To best maintain what you have and avoid more loss, follow these rules: DO weight bearing exercise on your feet every day. The other day an osteoporotic client in the studio asked why she should not continue doing Compresssion fracture the plow in yoga, since being in that

PHILLYFIT MAGAZINE | JULY/AUG ‘05

extreme flexion was certainly bearing weight on her spine.

Weight bearing in our case means standing on your feet!

Rolling on your back not only doesn’t cut it, but can actually cause vertebral fractures.

Just say NO! DO work on your balance in standing as often as possible.

The less you fall the less your risk of wrist or hip fracture.

Standing yoga postures and PhysicalMind’s Standing Pilates® can be very helpful here.

DO resistance, cardiovascular, and flexibility training within safe guidelines.

DO focus on spine and torso extension. As our bodies give in to gravity we begin to round forward. It is crucial that we work constantly to stay upright with a gentle squeeze of the shoulder blades and a lovely lift of the breastbone.

DO be careful sneezing and coughing. Many fractures happen during forceful coughing and sneezing. Try to stand or sit with your back against something for support.

DO NOT flex your spine forward. Don’t bend over to tie your shoes or pick something up off the floor. Don’t round forward while getting in and out of bed. And never roll around on your spine! As you can see in the fracture

PILATES MAT EXERCISES TO ELIMINATE IF YOU HAVE OSTEOPOROSIS • Roll-Up • Roll-Over • Rolling like a ball

• Spine-Stretch • Open leg rocking • Corkscrew • Neck-Pull • Jackknife • Seal • Control balance PILATES MAT EXERCISES MODIFY IF YOU HAVE OSTEOPOROSIS • Hundreds

• Single leg stretch • Double leg stretch • Saw • Spine-Twist • Shoulder bridge • Teaser • Twist • Boomerang • Push-Up

TO

73 ALTERNATIVELYFIT

image, the microfractures occur in the front of the spine and are irreversible. Do you • DO weight bearing want to look like a round ball exercise on your feet all the time for the rest of your every day life? I know I don’t!

• DO work on your balance DO NOT roll around on your • DO resistance, spine. I know, I’m saying it again, but this is so imporcardiovascular, and tant! And I am scared to tell flexibility training you how many clients with • DO focus on spine and osteoporosis I have seen who torso extension have been given extreme flex• DO be careful when cough- ion exercises by certified Pilates teachers in studios. ing & sneezing DO NOT forcefully twist your • DO NOT flex your spine. Be nice to your spine. spine forward Forceful torsion will hurt.

• DO NOT roll around on your DO NOT do sit ups or spine crunches! Remember the flex• DO NOT forcefully twist ion discussion above? A your spine good Pilates teacher can • DO NOT do sit ups show you many abdominal or crunches strengthening alternatives.

• DO NOT take your leg far DO NOT take your leg far out to the side of your out to the side of your body body (abduction) (abduction). This is where many a hip fracture has RESOURCES Breibart, Joan. Standing Pilates. (NY: occurred.

John Wiley & Sons, 2005).

Lineback, Karena Thek. OsteoPilates, Now, is there a chance that you could do all of the move(NJ: New Page Books, 2003).

PhysicalMind Institute. Osteoporosis ments I say are bad for osteoExercise Protocols: Awareness and porosis and be fine? Sure.

Prevention of Osteporosis using But why take the chance? The TheMethod® Pilates (NY: PhysicalMind death rate after hip fracture is Institute, 2001). www.osteo.org, www.nof.org, 20 percent for women and www.fore.org, www.osteofound.org, 30 percent for men. Spinal www.mayoclinic.com, www.pilates.com, fractures can cause the www.themethodpilates.com

EXERCISE RULES OSTEOPOROSIS

FOR

T H I S I S P I L AT E S ! ® Feel Better In Your Body.

• Fully Equipped Studio • Certified Instructors Extensively Trained • Private sessions & Duets Prevent & Improve • Small Groups Osteoporosis Relieve Pain: back, neck, joints

Increase Strength Improve Posture Enhance Performance-GOLF! Ask About Our Introductory Offer!

Jenkintown- By Appointment

Member PMA

215 740 0473

“dowager’s hump” which is uncomfortable, unattractive, and unhealthy. And osteoporotic fractures cost this country $14 billion per year in medical costs, expected to increase to $62 billion by 2020.

I know that even with all this information some of you still don’t buy it. You are still sitting there thinking “I just have a little bit of osteoporosis,” or “I only have it in my hip,” or “I don’t have osteoporosis very badly.” Or you know that I am right and yet you still love the feeling of rolling and flexing through your spine. Well, I love those exercises too. I am horrified at the thought of never doing the open leg rocker or curling up my head for the Hundreds. But you had better believe that if my bone density is low I will stop those exercises and focus only on those that will help me stand tall, reduce my risk of fracture, and help build my bones! Until next time, be strong and safe.

OOPS! In the last issue (May/June), PhillyFIT Magazine inadvertently didn’t print the sources to the Pilates Part III article, written in Lynda Lippin’s column. Here they are, and we apologize for any confusion we may have caused: www.pilates.com/trademark.html pilates.com/opinion.html UNITED STATES DISTRICT COURT SOUTHERN DISTRICT OF NEW YORK OPINION - against - 96 Civ. 43 (MGC) PILATES, INC., Plaintiff, CURRENT CONCEPTS, INC. and KENNETH ENDELMAN, Defendants. J. Miriam Cederbaum 2000.

The Hundred, Journal of the Pilates Method Alliance, Volume 1, Number 2-Late Summer 2002 Former philosophy professor Lynda G. Lippin is a Master Pilates Teacher, ACE-certified personal trainer and member of the ACE faculty. She owns balanCenter Pilates studio in Narberth (balanCenter won Best of Philly® Pilates Studio in 2003) and has been teaching Pilates in this area for over 16 years. Lynda currently maintains a select group of private clients while teaching primary and continuing education workshops in TheMethod® Pilates

for the PhysicalMind Institute.

balanCenter Pilates www.balanCenter.com Royal Plaza, 915 Montgomery Ave. NARBERTH (610) 747-0170 Pilates Personal Training & Semi-Private Sessions Pilates Mat Classes: Pilates for Golf® PhysicalMind Institute Teacher Training improve your posture, strength, flexibility & bone density relieve back, neck and joint pain

FREE PILATES SESSION! with this ad and the purchase of 5 sessions with Certified Teacher. expires 8/15/05

Pilates Studio

PHILLYFIT MAGAZINE | JULY/AUG ‘05

74 LOCALLYFIT

PHILLY’S FITTEST! Connecting You to the Local Fitness Scene Pilates Day at Pilates and More, Wayne, PA

J.T. Cooley of Gilbertsville, at United Sports Training Center in Downingtown

PhillyFIT's biggest FAN, Rose Jingozian of Drexel Hill, PA!

Erick Figueroa of Whitemarsh, at Cedar Grove Park in Whitemarsh

Heather Loomis of Havertown, at Havertown Health and Fitness

Howard Domsky, of Blue Bell at Wood's Golf Center in East Norriton

PHILLYFIT MAGAZINE | JULY/AUG ‘05

Mike Kite, of Truman High School in Bristol

75

By Bill Mason Photography

LOCALLYFIT

Sports • Family • Friends • Fitness • Kids • Recreation

Dan DiBartolomeo Posture: The Wheel Location: Herefot Inlet, N.Wildwood

Trevor and Judi Lafontaine, of Collegeville, at Strides for a Cure in Spring Mount

Zoie Waddell and Afrieka Johns, of Philadelphia

Shane Flail, of Council Rock North High School in Newtown

Trisha Graham, of Conshohocken, with Sadie

(L to R) Memebers of St. Joe's Prep of Philadelphia track team: Bradley Wright, Jim Ousley, Dan Brown, and Christian Henry, at a track meet at Intergoro Track located in Glenolden, PA. PHILLYFIT MAGAZINE | MAY/JUNE‘05

C

A

HIKING Blue Trail Ramble Tyler Arboretum’s Blue Trail is a shady delight in the summer as it passes along Rocky Run stream. Take a comfortably paced hike on this 2.1-mile trail through the Arboretum’s woodlands. Wear shoes suitable for uneven terrain. Free with admission; no pre-registration required.

Dates and Times: July 3 and 12, 9:15-10:30am Place: Tyler Arboretum, 515 Painter Road, Media PA Contact: 610-566-9134 Website: www.tylerarboretum.org/program_calendar.htm YELLOW TRAIL RAMBLE Take a moderate hike at a comfortable pace on the 1.9–mile Yellow Trail. This ramble is a great way to get some exercise while enjoying the beauty of the Arboretum’s woodlands. Wear shoes suitable for uneven terrain. Free with admission; no pre-registration is required.

Dates and Times: July 17 and 26, 9:15-10:30am Place: Tyler Arboretum, 515 Painter Road, Media PA Contact: 610-566-9134 Website: www.tylerarboretum.org/program_calendar.htm RED TRAIL RAMBLE Take an invigorating hike at a comfortable pace on the 3.1-mile Red Trail, which features two ascents. This ramble is a great way to get some exercise while enjoying the beauty of the Arboretum’s woodlands, meadows, and streams. Wear shoes suitable for even terrain.

Free with admission; no pre-registration is required.

Dates and Times: Aug. 7 and 30, 9:15-10:45am Place: Tyler Arboretum, 515 Painter Road, Media PA Contact: 610-566-9134 Website: www.tylerarboretum.org/program_calendar.htm DELAWARE VALLEY APPALACHIAN MOUNTAIN CLUB The Delaware Valley Appalachian Mountain Club is a non-profit organization that engages in outdoor activities, education and conservation. What follows are the FREE hikes in Philadelphia this summer.

The AMC summer hiking schedule is as follows: Wissahickon Gorge Wandering. Fast-paced 6 to 7 miles, lots of ups and downs. Bring flashlight and water. Terrible weather cancels. Meet at 6:30 p.m. by the Valley Green Inn. Dates: Mondays, July 11, 18, Aug. 1, 8, 15, 22, 29, Sept. 12 Contact: Paul Davis, 610-667-1144 Email: pauld@worldlynx.net

PHILLYFIT MAGAZINE | JULY/AUG ‘05

L

E

N

Wissahickon Valley Moderate-paced 6 miles, ups and downs.

Date, Time and Place: Thursday June 9. Meet 10 a.m. near Bruno’s Restaurant, Germantown Pike and Northwestern Ave., across from Chestnut Hill College. Steady rains cancels.

Contact: Billy Neuman, 215-885-5639 Email: hikerbilly34@hotmail.com Moderate pace, 8 miles, some ups and downs.

Date, Time and Place: Saturday, July 16. Pennypack and Lorimer Parks. Meet 10 a.m. at the Pennypack Park parking lot off Pine Rd. Contact: Barb and Ray Wittkop, 856-662-4012 Email: BarbnRayHikers@aol.com Wissahickon Top to Bottom Moderate pace, 6 to 7 miles, ups and downs.

Dates, Times and Places: Wednesdays, July 13 and Aug. 1-. Meet 6:30 p.m. at Borders Book Store at Germantown Ave. and Bethlehem Pike (near Chestnut Hill West Stations, R8 lines, see http://www.septa.org/ for schedules). Bring water. Heavy rain or lightning cancels.

Contact: Phil Mulligan, 215-247-8658 Pennypack Park Moderate pace, 8 miles, some ups and downs.

Date, Time and Place: Saturday, Aug. 20. Meet 10 a.m. at the Pennypack Park parking lot off Rhawn Street. Contact: Barb and Ray Wittkop, 856-662-4012 Email: BarbnRayHikers@aol.com TEAM IN TRAINING The Leukemia & Lymphoma Society’s Team in Training is the world’s largest endurance sports training program. The program provides training to run or walk a whole or half marathon or participate in a triathlon or century (100-mile) bike ride. Since 1988, over 220,000 volunteer participants have helped raise over $500 million.

By helping to raise funds for leukemia, lymphoma and myeloma research and patient services, you’ll receive: n Personalized fitness training by certified coaches for a period of four to five months • Training clinics • Your own personal website for online fundraising • A supportive group of teammates • Lodging and airfare to more than 60 accredited events in the United States and abroad.

D

A

R

77

By John Beeler

PHYSICALLYFIT

Contact: 800-482-CURE, ext. 226 Website: www.teamintraining.org/epa/phillyfit

Contact: 609-387-0274 Email: laurel_allen@yahoo.com

RUNNING Pineland Striders Independence Races Date and Time: July 2, 10k, 5k, 8:30am; mile fun run, 8:35 Place: Medford, NJ Contact: 856-988-1686 Email: Quiquay3@aol.com

MARSHALTON TRIATHLON Bike, 2.3-mile, canoe 3-mile, walk 2.4-mile Date: Sept. 2 Place: West Chester, PA Contact: 610-696-9374 Email: jmmarketingworks@aol.com DQ TRIATHLON AT MARLTON LAKES 1/4-mile swim, 11-mile bike, 3-mile run Date and Time: Sept. 3, 8am Place: Cherry Hill, NJ Contact: 856-547-0744 Email: cisellers@comcast.net YOU’VE GOTTA HAVE GUTS RACE 5k race to raise funds for Crohn’s disease and colitis research Date and Time: Oct. 1, 10am Place: Philadelphia, PA Contact: 215-396-9100 SET THE PACE TO EDUCATE 5K Race, Walk and Pet ‘n’ Pal Stroll 5k or 2k Date and Time: Oct. 1, 8:30am Place: Philadelphia, PA Contact: 215-751-8022 DAY OF HEALING WALK The National Ovarian Cancer Coalition (NOCC) Philadelphia Division is proud to announce the 2005 “Community Cares” Campaign to raise awareness and promote education of ovarian cancer. The theme for this year’s walk, co-presented by PhillyFIT, is “A Day of Healing.” This year marks the 7th anniversary of the NOCC sponsored “Walk for the Whisper.” For the first time this year, the organizers have decided to create a “Day of Healing” theme whereby members of the community can join together in a unique yoga and meditation class at the footsteps of Memorial Hall. After the yoga class, a “kick-off” opening ceremony will inspire the walkers who will then take the attractive 3-mile course around the Bartrams’ Gardens and Japanese Tea House. Following the walk, participants will enjoy live music; view an art exhibit and health fair. The Philadelphia Division of the NOCC is dedicated to increasing awareness of ovarian cancer, along with educating both men and women in the Philadelphia area about this disease. Commonly referred to as the disease that “whispers,” ovarian cancer’s warning signs are often subtle and vague. The “Walk for the Whisper” is held annually in Philadelphia. Date: Sept. 11 Place: Memorial Hall, Fairmount Park, Philadelphia, PA Contact: Marla Cimini, SmartMark Communications, 856-616-1194 Email: mcimini@smartmarkusa.com

FREEDOM RUN AND ROLL Date and Time: July 2, 5k, 9am; 5k inline skate, 8:45; 10k skate, 9:30 Place: Mays Landing, NJ Contact: 609-625-0370, x 441 Email: mkelly@townshipofhamilton.com HAMMONTON RECREATION DEPARTMENT SPRINT TRIATHLON Date and Time: July 2, 1/4-mile swim, 12-mile bike, 5k run, 7:45am Place: Hammonton, NJ Contact: 856-547-0744 Email: cisellers@comcast.net SUN RUN FESTIVAL Date and Time: July 16, track & field event, 10:30am Place: Vineland, NJ Contact: 856-794-2170 Email: qstcnj@aol.com PHIL’S TAVERN 5K Date: July 20 Place: Blue Bell, PA Email: phils@aarclub.com PHILADELPHIA TRIATHLON: GIVE IT A PHILLY TRI! .5-mile swim, 17-mile bike, 4-mile run.

Date and Time: July 30, 8am Place: Philadelphia, PA Contact: 415-868-1829 Email: dave@envirosports.com D&Q SUMMER SIZZLER MID ATLANTIC SUPER SERIES RACE # 9 Date and Time: July 31, 1st Race, 9am Place: Sewell, NJ. Contact: Chris Hinman Email: raceinfo@nocentsracing.org.

BURLINGTON RIVER 5K RUN/WALK Date and Time: Aug. 13 Place: Burlington, NJ

PHILLYFIT MAGAZINE | JULY/AUG ‘05

78 PHILLYFIT

CLASSIF

NUTRITION

HERBALIFE DISTRIBUTOR Call for product/ opportunity Barbara Samuels 215-327-5355

SPACE AVAILABLE

SPACE FOR RENT IN FITNESS CENTER: Low rates / including utilities For all of the following * Chiropractic / Rehab Office * Nutrition/ Weight loss Center * Womens/Kids program * Martial Arts / Dance Studio

KAY ANN McNAMARA, R.N. 530 Baltimore Pike Springfield, PA • 610-543-5969 http://members.aol.com/mcnamara1424/

HELP WANTED AWESOME OPPORTUNITY for:

BODY DYNAMICS

Personal Trainers, Tai Chi, Spinning, Pilates and Yoga Instructors.

Li’Joana Body Works, located in gorgeous Society Hill, top class facility looking for only the most dedicated and outgoing folks in the area to join our team! Call for

Marc 215 -669-1144

details, all serious inquiries welcome. 215-413-3738

1810 County Line Road Huntingdon Valley SHIATSU

ELECTROLYSIS ELECTROLYSIS SERVICES • Registered Nurse Technician with 35 yrs experience • Only hair removal method certified permanent by FDA • Electrolysis refreshes your look and transforms your appearance permanently

OPPORTUNITY

INVEST

IN YOUR FUTURE

Shiatsu Practitioner Training Beginner’s Weekend July 16-17 or Sept 10-11 International School of Shiatsu 215-340-9918 www.shiatsubo.com

S FITNESS EQUIPMENT/REPAIR TREADMILL DOCTOR COMMERCIAL call: 215-327-8552 & RESIDENTIAL fax: 215-338-3236 Email: doctortreadmill@ netzero.net

REPAIR &

serving the Delaware Valley and South Jersey

MAINTENANCE

OF

CARDIO & STRENGTH EQUIPMENT.

PRECOR, CYBEX & MOST BRANDS REPAIRED! FACTORY WARRANTIES HONORED. PROTECT YOUR INVESTMENT, ASK ABOUT OUR

PREVENTIVE MAINTENANCE PLANS.

PERSONAL TRAINING

NEED MOTIVATION? PERSONAL TRAINING Studio’s in Warminster & Holland. Contact Joe for a FREE Consultation. And to find out about our Kick Start Program 215.962.5804 or E-mail: FitFranco@aol.com PLEASE VISIT: www.FitFranco.com

717 MACDADE BLVD COLLINGDALE, PA 610-461-1011

Take 25% Off your purchase of a 2nd pair of Pants/Jeans of equal or lesser value. Offer valid with coupon only, may not be combined with any other promotion.

Exp. 8/31/05

See our ad on Page 9 “Body, Mind, and Balance” is a weekly radio show on AM 860 WWDB on Saturday’s from 4:00 to 5:00 in the afternoon. Each week is designed to bring to you informative and entertaining topics in the fields of health, fitness, and psychology. The format of the show is as followsCory Bank, Ph.D. is a sports psychologist who will be on two of the four weekends a month with one weekend a month co-hosting with Susan Toler, who is an endurance athlete and active in the fitness community. One weekend a month will be hosted by Bill Bryan, a 6th degree black belt and certified personal trainer.

The other weekend will be hosted by Valerie Shinbaum who is a psychotherapist and an adjunct instructor of psychology. Live call for the show is 610-664-4100.

PHILLYFIT MAGAZINE | JULY/AUG ‘05