March-April 2008

Serving Bucks, Montgomery, Philadelphia and Delaware Counties

COMPLIMENTARY

March/April 2008 Scott Kuczynski from Body Dynamics, Huntingdon Valley, PA

HEALTHY PETS SECTION

Photo taken from Bash #1

Photo taken from Bash #2

76er’s Dance Team at the 3rd PhillyFIT Bash.

Jayme Anne Goldberg 37, Plymouth Meeting PA, with son Zachary 7

DOYLESTOWN Abington Memorial Hospital HIGH ROAD 1200 OldCYCLES York Road 73Beardwood OLD DUBLINAuditorium AVENUE Abington, PA -19001 TUES ., OCT. 16 6:30 P.M.

BERWYN LAZA DRIVE KICKOFF PPARTY EASTTOWN LIBRARY & The RadnorRHotel T. 291 & BARTRAM AVENUE INFORMATION CENTER 591 East Lancaster THUR., NAvenue OV. 8 - 6:00 P.M. 720 FIRST AVENUE St. David’s, PA 19087 May 15• 6:00 • • •pm•to•sign • up TUES., OCT. 23 - 6:30Thursday, P.M.

ABINGTON PHILADELPHIA COUNTY ABINGTON EMORIAL HOSPITAL ChestnutMHill Hospital 8835 Germantown Pike BEARDWOOD AUDITORIUM Board 1200 OLDRoom YORK ROAD Philadelphia, PA 19118 WED., OCT. 17 - 6:30 P.M.

WAYNE HIGH ROAD CYCLES 165 WEST LANCASTER AVE. WED., OCT. 24 - 6:30 P.M.

MONTGOMERY COUNTY

Proceeds benefit the following 4 Charities: Monday, April 30 – 6:30 pm

Thursday, May 1 – 6:30 pm

NEWTOWN SQUARE THE RUNNING PLACE 3548 WEST CHESTER PIKE WED., OCT. 17 - 6:30 P.M.

w w w. t e a m i n t r a i n i n g . o r g / e p a / p h i l l y f i t

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7:00 pm party begins

PHILADELPHIA CHESTNUT HILL HOSPITAL BOARD ROOM 8835 GERMANTOWN PIKE MON., OCT. 29 - 6:30 P.M.

WALK OR RUN, HALF OR FULL MARATHONS 100-MILE CYCLE RIDES, TRIATHLONS

1-800-482- CURE

The PhillyFIT 5K and 1 mile Family Fun Run/Walk

Special pet walk sponsored by

SUNDAY, APRIL 27th Title Sponsor (Limited to One) - $5,000.00 Includes: Your company logo on the front of each race number; the only sponsor name on front of t-shirt; logo on start/finish line signage; your name on the break tape; prime space at the PhillyFIT BASH; info and samples stuffed in goodie bags; logo on all pre-race promotions; and a link to your website from the race registration page; first right of refusal for title sponsorship of the 2nd Annual Spring Run. Platinum Sponsor (Limited to Three) – $2,500.00 Includes: Your company name/logo on back of shirt larger than the others and on top; logo on start/ finish line signs; booth at the PhillyFIT bash; info and samples stuffed in goodie bags.

Gold Sponsor – (Limited to Five) $1,000.00 Includes: Logo on start/ finish line signage; prominent t-shirt space; sign at the water station; info and samples stuffed in goodie bags; logo on all pre-race promotions.

What’s YOUR Personal Best?

Time: Registration 8:30 a.m/starts 9:30 a.m.

Place:

Velocity Sports Center 700 Veteran’s Circle (Jacksonville and Street Roads) Warminster, PA 18974

Cost: $20 per person/$25 per person at the door Registration: Go to PhillyFIT.com, click on register. (This will auto drop you into active.com through our website.)

www.PhillyFIT.com or

215.396.0268

or race coordinator Eileen Hunsicker 267.337.3539 for more information

Sponsorships Available: IMAGINE YOUR NAME HERE… PhillyFIT Magazine Presents Our 1st Annual Spring 5K Run/Walk SPONSORED BY:

YOUR COMPANY

Silver Sponsor – $500.00 Includes: Smaller finish line sign; t-shirt space; logo included on race advertising flyers.

T-Shirt Sponsor $250.00 Includes: You logo on the start/finish line sign and the back of each t-shirt, plus your information and samples in the bags; and your logo on all pre-race promotions.

Course Location: Warminster Park (next to Velocity

Sports Center) The PhillyFIT BASH

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RACE SPONSORSHIP OPPORTUNITIES:

Goodie Bag Sponsor - $100.00 Includes: Your information and samples in bags; your logo on all pre-race promotions.

Refreshment Sponsor – Donations Welcome Food, beverages, cups, plates, napkins – all donations enthusiastically welcome. Your company will be featured prominently in the refreshment area, and of course, publicly appreciated!

If you would like to sponsor and stock the entire refreshment area, we welcome you!

u Special THANKS to :

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Dr. Fisher’s Medical Weight Loss & Aesthetic Centers BOARD CERTIFIED - AESTHETIC PHYSICIAN MEMBER OF AMERICAN SOCIETY OF BARIATRIC PHYSICIANS 157-161 Bustleton Pike, Feasterville 7516 City Line Ave. Suite 11-12, Phila.

215-322-0222 215-877-7580 215-322-7335 320 McDade Blvd. Suite 400, Collingdale, PA 610-237-8740 6248 Tabor Road, Phila.

2543 S. Broad Street, Philadelphia, PA 215-725-2345 215-389-1647

W W W. B O DY BY F I S H E R N O W. CO M 0% Financing Available . All Credit Cards Accepted

CALL FOR FREE CONSULTATION

INFORMATION HOTLINE 1-866-930-DIET (3438) FACIAL COSMETICS #2103 . MESOTHERAPY #2303 . WEIGHT MGMT. #2903

news flash!

LOCAL FITNESS CLUB CELEBRATES 30 YRS! Dave Spadaccino, Jody Bender and the 100 wonderful employees of B&R FAMILY FITNESS CLUB, Feasterville, want to thank all of our dedicated members & the community for making thirty years of being in business possible! Thank you for telling us we're like a Country Club Health Club with all that we offer our members. Here's to looking great, feeling even better and continued longevity!

B&R BELIEVES THAT having choices doesn't HAVE TO cost more!

2008 RATES:

Full Week: From $150 Half Week: From $105

MEMBERSHIPS as low as $27.99/MO W/$30 ENROLL FEE during our 30 yr celebration.

This is a no-nonsense, “something for everyone” event, focused on ALL AGES. Even pets! Bring the entire family for the day; it’s too much fun and activity to miss! Our mission is to help you find something that you like, so you’ll get up and get movin’ – and start exercising!

Workouts . Home Fitness . Gym Training . Biking and Walking Clubs . Swim Advice . Rehab . Pilates . Nutritional Guidance and Meal Planning . Sampling of Foods and Healthy Cooking Lessons . De-stressing and Holistic Healing . Massage .

Reiki . Shiatsu . Accupunture . Essential Oils . Yoga . Medical Advice and Health Screenings from Local Docs and Hospitals Beauty and Fashion . Make-up and Hair . Fitness Gear and Street Apparel . Pets GALORE . WAGS Animal Rescue Pets for Adoption . Food and Supplies . Grooming . A new 5K Run/Fun Walk prior to the BASH, come enjoy all with the entire family!

With 100 vendors focusing your health and wellness, we’ll be showcasing these types of demos

and SO MUCH MORE!

NON STOP high energy stage demonstrations that leave you breathless and amazed!

Interactive Entertainment . All Types of Dance . Martial Arts and Self Defense .

Cheerleaders . Gymnastics . LIVE JAZZ MUSIC from Klemmer-

Hill-Reid Band and Friends

. WINE BAR

215.396.0268 Go to PhillyFIT.com for more info and details.

publisher’s page

Daddy’s little girl

GROWS W

Photo by Joe Chielli, Church Street Studios

hen I asked my dad to start writing down his thoughts on paper, as he battles lung cancer, I felt it would help him get his feelings out. Men don’t do that too well, we know. I figured for him it was a better choice as opposed to a live conversation across the table. When life throws those fast curve balls I continually touch upon amongst my Pub Pages, sometimes it’s difficult to face those hard conversations head on. I knew that this would not be just for me, but also for him.

His notes ended up becoming a letter to the family, he now updates as his journey unfolds. I ache inside—a sort of pain that makes me wonder why life has to have these moments at all. When I think of my dad’s worries and concerns I’m left in amazement. Deep down, after the obvious “who would take care of my two handfulterrible-awful-loveable-loyal-to-me-only dogs,” and concern for my mom’s well-being, of course, I know his worst fear is the potential of leaving me to deal with life on this earth without him. He has been my daily phone call, my personal shrink and my best pal for many years now. He worries incessantly about me as I tackle the “sandwich generation” I have joined, with all my might.

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The pen is really quite cathartic, as I’ve learned through the years writing Pub Pages. My intent was to save this material until the May/June’s issue (Father’s Day seemed appropriate), but I just couldn’t wait. If my instincts are right, many readers will benefit from his story. The bond between fathers and daughters is very special. G-d knows that I would not be half the woman I am today without his love, guidance and support every step of the way. Even when I made some poor decisions, okay…some really dreadful decisions, against my father’s grain, he still stood right by me. His love was/is unconditional. This has been a brightly shining beacon throughout my entire life. Dad, happy Father’s Day…a bit early.

You have taught me that celebrating our unique bond just once a year is ludicrous—each day with you in my life is a blessing. If I didn’t say it enough when I was younger, I love you. Now that I’m grown up and a new mom again, I need you more now than when I was a tomboy tyke.

March/April 2008 • 215-396-0268 • www.phillyfit.com

UP

Fortunately, due to the excellence of the surgeons

and support staff at U Penn, after ten days in the hospital and a long in-home recovery period, I was able to return to a “normal” life. Surgery was all that was needed and I escaped Radiation/Chemotherapy.

I’ve got WHAT?

During the years that followed, I managed to move this unpleasant period of my life to a nice tree-lined street in the way back neighborhood of my mind. This bliss, however, came to a screaming halt each year when I had my annual chest X-ray/CT scan. The goal?

To identify anything new or abnormal. I now had a “history.”

And while I moved that skirmish with cancer to the back of my memory, the doctors kept wanting to visit that neighborhood.

The “C” Word

as told to us by “Jami’s Dad,” Jim Cancer is a pretty

powerful word. It means an awful lot—with emphasis on the word awful. It does not discriminate. This much I learned in 1990 during a simple follow-up visit that led to a diagnosis of Cancer in the floor of my mouth. I was in my early fifties and made a practice of ignoring years of warnings by the Surgeon General. All those decades of “Demon Tobacco” use came home to roost. But now? I was “too young” and in “too good of shape!” I was playing a lot of tennis and cycling quite a bit. I felt invincible! Let me be clear. Surgery, coupled with a long recovery period, snapped me out of denial and into reality.

I was diagnosed by a

surgeon who unexpectedly took ill, which prolonged the period of shock and the longing to “get this thing out of me.” I had to restart the process anew (as my initial surgeon would be out of action for a long time) and this time around I chose the University of Pennsylvania, mostly because of their large staff of surgeons. I had a lot of time to let my imagination and fears run wild. However, I was fortunate to be in the situation where both of my daughters, Lori and Jami, were grown and getting on with their lives and my wife, Beverly, was self-sufficient after my years of international travel, which often left her to deal with the problems on the home front solo. I remember when things got a little dicey a few times during my travels (Vietnam, Iran, Iraq, Russia, Africa, Asia, etc.) saying a secret little prayer/pact “Please, just let get me through this to help get my kids grown and I will accept–whatever.”

Well, I found you can’t prep for “whatevers.”

Once I was told the grim news, I felt a serious disconnect with what was going on around me. When people conversed with me, I only absorbed about fifty percent due to my own distractions. I was constantly letting my mind wander to the “what ifs.” I was terrified of potentially becoming a burden to my wife and to my family.

Admittedly, I just didn’t handle my feelings and emotions as well as I should have. I was facing a serious illness and my own mortality as the world around me kept going, kept moving, yet on the inside I was completely frozen with fear of the unknown.

Me and my Dad. In 1998, a suspicious “spot” showed up on my

lung. Since I felt great, and showed no signs of fatigue or sickness, I was still relatively optimistic. I underwent a Bronchoscopy and a CT needle biopsy. However, during the biopsy, they were unable to locate the area in question. As the medical staff scratched their heads, the lab report came back with a more definitive picture. Tuberculosis!

What the (bleep)? Who the heck gets TB anymore! I thought that disease went the way of the dinosaur. I guess it was probably lying dormant in my system, resulting from my years of traveling through third world countries. I was more than pleased to accept this diagnosis.

I spent the next six months ingesting the “cocktail” of medications required to combat this. This was a prime example of “dodging the bullet.” Again, I went on my way feeling invincible (comparatively) living, loving life, enjoying my grandsons, Derek and Darion, as well as about 100 other kids! You see, in my semi-retirement I drive a school bus for Central Bucks. I truly enjoy this job because in my opinion, there’s no other experience I can think of that keeps a person grounded (it’s a ton of responsibility) and yet exhilarated (being around kids and their inexhaustible energy and zest for life). Even when I’m not having one of my better days, just being around the kids laughter and their antics make it a great day.

March/April 2008 • 215-396-0268 • www.phillyfit.com

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This time however, things were different.

Dad during treatment and my sons Darion, 10, left and Derek, 20, right.

Dreaded Check-ups Continue

This time, the year was 2007 and my CT scan came back indicating something new in my lung that had not been there the year prior.

I was more than willing to accept another TB diagnosis, but being that lightening rarely strikes twice, I knew I had to be prepared for something more ominous.

My fears came into focus a few days later when

my primary care physician, Dr. Chris Herman, scheduled me for a 7:00 p.m. appointment (his last appointment of the day, which indicated to me what to expect). He confirmed it was Cancer and advised I follow up with an Oncologist to see if there was any other activity or Metastasizes (spreading).

A strange feeling rushed over me while leaving

the doctor’s office. Dr. Herman was the one that found my cancer seventeen years earlier. He then helped me through the TB scare and now this. I had wanted to tell him “Hey, I am not going to let this one get me easily…even if it does, I am ready!” But, I was not that brave. No matter how I tried to rationalize my feelings my innate survival instinct kicked in. All the fears that I had been able to keep hibernated over the years came back in a nanosecond. What if this leads to my being incapacitated with the result being a severe drain on the family? How about my dogs, how are they going to get along without my daily walks with them along the lake? Distribution of PhillyFit? My bus driving job? Jami is about to have my first granddaughter and I HAVE to be around for that!

Bad Days are Still Good Days

Thanks to the advancement in Cancer treatment over the last 18 years and the skill level of the doctors (Dr. John Kucharczyuk) and support staff at U Penn (again), I am once again able to thoroughly enjoy my grandsons as well as my new granddaughter (Savannah Love), and yes the 100 or so kids on my school bus runs.

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The whole situation was not as overwhelming to me. Perhaps due to my previous brushes it made my skin thicker. I was much more aware of what was going on around me and also cognizant that I was not alone in this battle. This time, in addition to surgery (removal of a lobe on left lung), I was advised to undergo radiation as well as chemo to improve my chances, as this was lung cancer which kills more than 160,000 people a year—more than breast, colon and prostate cancers combined! This experience took place over a longer period of time and was peppered with daily treatments, which allowed me to meet many people caught up in the very same frightening, frustrating, and life-altering situation. Even though I had gone through two surgeries for cancer, I never really felt like I “had it.” Even while absorbing a daily dose of radiation for 36 days, I didn’t feel “sick.” Once the chemotherapy kicked in, however, and my hair disappeared, I came to learn what “good days” and “bad days” meant. I began to better understand the full impact of this disease and appreciate what I was up against. Somehow the bad days were still good ones. They let me see that feeling healthy was simply a gift. There were a few uphill battles, but I knew I had to get to the crest of that hill without dragging everyone and everything around me down. This is what kept me going.

The radiation treatment waiting room became

my social study. I never truly realized just how prevalent breast cancer was until I sat along side these strong women, about to undergo treatment. Talk about humility, I definitely developed a large dose of it after witnessing the way these women were handling their situation— with strength and dignity. In this waiting room I also befriended several pre-teenage kids who sat there with no hair, but instead with huge wide smiles waiting for their turn. They too were most likely comforted by the fact that we were “all in this together—no one was alone.”

I do not know what lies ahead, but as Dr.

Ramesh Rengan, my radiation oncologist said, “During the different phases of meeting the lung cancer challenge, never, ever, take your eye off the ball.” This made me realize how deadly this disease can be and opened my eyes to the need to communicate fully with my caregivers in order to ensure a thorough comprehension of all the facts. When your life is on the line, it’s essential to make the right decisions, or to make sure you are putting your faith in knowledgeable individuals to help you to make those right decisions. I am proceeding pretty much on a day-by-day basis now, hoping for the best, but trying to live life and carry an attitude like those ladies I met in the waiting room. Also, if I can just match the smile of those kids, I will know I have done better this time around.

The Early Bird Catches The Life

I am telling this personal story with the hopes of maybe conveying something to others that may help them with this disease. There is a plethora of articles and stories that advise the benefits of diet and exercise and the ramifications of smoking. We all know good from bad.

And while mass media efforts have permeated our brain to just say no, we’ve almost become immune to the warnings much in the same way that car alarms and retail store alarms are no longer truly effective.

March/April 2008 • 215-396-0268 • www.phillyfit.com

These messages are important because when you get right down to it, everything centers on EARLY DETECTION. Eighty-four percent of lung cancer patients are not diagnosed before their disease has spread to other parts of their bodies. While in recovery from my surgery, I was informed my older brother had also been diagnosed with Lung Cancer and it had begun to spread before detection. Typically, there are just no major symptoms until the disease is advanced. In my case, there were absolutely no signs and I felt great, but due to my history, I had annual re-testing. If anything was out of the norm, it led to further testing (which in some cases can lead to high anxiety and fear and extra medical costs—the argument against routine testing), but even without my previous history, I think I would have tried to have it done due to my familial situation. It turns out four of the five of us males in the family have been diagnosed with cancer.

If you smoke now or smoked in the past (I had not smoked for 17 years—you still have significant risk up to 20+ years after stopping), consider speaking with your doctor about screening tests that may be available to you (NOW). Just do it.

In the unfortunate case you are diagnosed with lung cancer, you may want to consider some recommendations authored by The National Lung Cancer Partnership.

your yearly check ups with your family doctor. This is truly one of the best possible ways to stay PhillyFit; and yes, Jami, I am now a believer, proper diet and exercise does go much deeper than just appearance.

Thanks, Dad... for sharing your notes with us­—you are at peace with your life, you continue to teach me and everyone around you reality.

May the Lord bless us with another twenty years with you.

Your girl,

Do YOU have an inspirational story that you’d like to share?

Contact PhillyFIT 215.396.0268 or www.PhillyFIT.com

• Get a second opinion (or a third or fourth). Arm yourself with knowledge of all of your options as you should start treatment with the confidence you have made the best decision you can.

• Become your own best advocate. Talk with your doctors and nurses.

Ask questions. Ask them to repeat what you don’t understand.

Repeat back to them what you think you heard. Be active in your care and choices.

• Don’t let anyone steal your hope. There is much even the experts don’t understand about lung cancer, especially how each person will respond to treatment. Forget or ignore the statistics. They tell you nothing about what is going to happen to you. Find doctors who share your hope for survival and are willing to fight right along with you.

• Surround yourself with family and friends. Although you are the one with a diagnosis of lung cancer, your family and other loved ones are experiencing it with you. They are dealing with their own sadness, fears and worries. One way for them to handle their feelings is to try to take care of you. If possible, allow them to help you. It is part of their healing process as well as yours. Be sure to take someone to doctor visits with you to help listen or take notes. Accept offers for help and think about joining support groups in your area.

If I’ve learned one thing throughout this entire

experience, it’s that I am responsible for myself. To me, this boils down to taking a pro-active role in my health today and taking preventative measures to ensure that there are “great” tomorrows. I’ve got a whole lot of livin’ left in me and I am going to work hard to enjoy it. Cheers to those women and children and all of you who are facing unexpected challenges in the waiting rooms of hospitals all across our area.

Remember, the early bird catches the life. Make certain not to miss March/April 2008 • 215-396-0268 • www.phillyfit.com

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letters to the publisher Hi Jami, I’m not going to waste your time, because I know how busy you are. First, I’d like to commend you on the work and the accomplishments you have made as a mother and a publisher! I also have a publication, called, enigMa Publication..., that I started in the summer of 2002. The publication is for drug & alcohol recovery support, along with issues of HIV/AIDS, Hepatitis, STD’s, and TB. I also include articles on Alternative Therapy.

It started as a small four-page newsletter and has grown. I’m at a point where either I’ll make it or I won’t. In your September/ October issue of PhillyFit, I was very much touched by your Publisher’s Page written by your 20 yr. old son. I can really relate to everything, but the one thing that stands out to me most is spending the day in the park, because you didn’t have the money to do Sesame Place, Hershey Park, etc. I thought we were the only people who did that. Your striving over the barriers you faced, gives me hope and the incentive not to give up, but to keep going at it. Your magazine has also made me remember how I used to workout for at least 10 years of my life and has given me interest to get back into it.

Sincerely, Cheryl Schaeffer-Gardiner Jami, Very awesome article on Belly Dancing (Jan/Feb issue)!! It was very informative, there were many facts I didn’t know about the dance and my Mother was a Dancer back in the 70’s. I’m so glad to see it is becoming popular again. I just had a baby like you and am looking for ways of getting rid of this darn baby belly. Baby Belly shaking...Hey it could become a trend (nah).

Thanks much and keep Fit Trisha

Hey, I got my first referral from my link on your website! Just wanted to let you know Thanks, Mike Burak Dear PhillyFIT, I had to let you know, I am SO impressed by your magazine! I am a nurse in the NE Philadelphia area, and my son had a school project to do on current events. He was so tired of negative information to report on, found in other papers and magazines, the news, etc. We came across your magazine, and the article on the “running for the homeless” just blew me away! He decided to use it for his class project! I love the entire magazine, but it is articles like this that make me want to be part of what you all are doing!

Keep up the great work.

Deana Schumaker Hi Jami Hope that baby girl of yours is doing well. Just wanted to let you know that I was in Sports Authority and picked up the Jan/Feb magazine, and I have to tell you, the Publisher’s Page couldn’t have come at a better time for me. Just had my heart broken four days before Christmas and what you wrote really sunk in and helped me.

“Out with the old, in with the new,” right??? Just wanted to let you know that I enjoyed the article and it helped me.

Tracey (last name anonymous for obvious reasons) Hi Jami, I have to tell you, the onequarter page ad we just ran for the first time in your Jan/ Feb issue is working great! We have had numerous calls from perspective new students, and have made some great networking contacts as well!

Thanks for helping us out, I’m hoping we can afford the next issue to keep this running non-stop!

Jerry Bradley,Grindhouse MMA Feasterville, Pa. 19052

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Hello Jami, In your Jan/Feb 2008 edition, there is an article by Donna, the belly dancer. It is a wonderful article!! The photos were mislabeled. I was one of the performers that day and pictured in your magazine under the name “Shelly.” Shelly is the dancer in the top photo with dark hair and I am Suffiyah, aka Sophia, pictured below in gold with the sword on my head. Can you put in a correction?? Shelly, Donna, and I do derive an income from our performances, so to be clearly and correctly noted is important to us. Thank you for you attention to this matter.

I am looking forward to the possibilities of working with your magazine in future events (advertising, Bash).

Thank you again Suffiyah Nahila Elizar Owner/Director/Performer Dancers Oasis Dear PhillyFIT, When I came into PhillyFit as an intern, I really didn’t know what to expect!

I heard all of these horror stories from other journalism students who worked for magazines in New York, and even local ones in Philly, and how they did nothing but “grunt work” and helped to feed the egos of editors on power trips.

Naturally, I was a little concerned. However, my experience at PhillyFit was the exact opposite of the experiences of my classmates. Jami taught me more about the magazine industry than any college professor or fashion editor with a big head ever could. She’s extremely humble and intelligent and never once spoke down to me as a kid, but rather treated me as an equal and was always open to any ideas I had about future articles. While I got into journalism because I’ve always had my heart set on writing for a fashion magazine, Jami warned me it would be difficult.

Not because I lack intelligence or style, but because people in the fashion industry can be brutal. She encouraged me to look at other options and to never compromise the type of person I am or my personality to work in the fashion industry.

Immediately following an interview for another internship at a Philadelphia based magazine I began to explore other options. I definitely did not go to college for four years to let some “big deal” editor make me feel bad about myself! I love to write, but even good writers have a difficult time obtaining an internship in college. The fact that Jami took a chance on

March/April 2008 • 215-396-0268 • www.phillyfit.com

some young college student, and let her work at her magazine, and actually listened to what I had to say (all the time!) is something I will ALWAYS be grateful for. Thanks Jami, you’re the best!!!

With much appreciation and admiration, Alison McNelis, former intern Hello, I just wanted to let you know that I love your magazine— and always get a copy of it. You always have new ideas and fitness trends that you do pieces on and I think it is great you don’t stick with the same- old-boring routines. The article on Belly Dancing was fantastic. There was a lot I didn’t know about the dance and it inspired me to take a class and I absolutely love it. It is such a great workout and you don’t feel beat up afterwards, but you do feel that it works all your core muscles. Please send on my compliments to the girl who wrote the article as well, I think she did a wonderful job and you can definitely tell she knows what she is talking about. You almost always manage to get people writing for you that really know the background. I also loved your Jan/Feb article on the Ex’s (I have two myself) but am still in search of number three.

Ugh! The reason I love your publisher’s page is because it is on a personal level and you can just feel that you went through all those crappy emotions too.

You’re doing awesome!

As always, looking forward to your next issue, Mary Jami, I just wanted to write to thank you for all the hard work you and your staff put into making last week such a great experience for me (the 2nd annual PhillyFIT retreat). It is so inspiring to be around people that are so passionate about what they do and their willingness to help others. I came into last week with the idea that everyone has something to offer and that you can learn from everyone, and I certainly did.

I just keep thinking about last week and just want to do it all over again. I am inspired now to really “bring it” to my workouts and set the bar a little higher for myself and push myself a little more to overcome my injury and make it a part of my past. There are some experiences in life that no matter how much you try... you just cannot explain it to anyone and last week was one of them. Thanks to you and Lloyd for all the hard work and hours you put in to make it happen.

It was definitely appreciated by one and all. Thanks again Jami.

Carol Johnston PhillyFIT retreat attendee

PHILLYFIT family Published by: Jalynn Concepts

Publisher: Jami Appenzeller-Yancey

Scientifically demonstrated to deliver results in 14 days *

Assistants to Publisher: Faith LaRosse, Eileen Hunsicker Art Direction & Design: King Design, LLC Cover Photography: Brad Bolno, Bill Mason Copy Editors: Heather Hoehn, Bev Appenzeller Distribution Manager: Jim Appenzeller Calendar Of Events: John Beeler Ad Sales: Jami Appenzeller-Yancey: jami@phillyfitmagazine.com Rita Henry: ritahenry@phillyfitmagazine.com Editoral Photographer: Bill Mason Eventing: Lloyd Yancey & Jami Appenzeller-Yancey All inquiries are welcome...

Call us NOW! 215-396-0268 Toll Free: 866-PhilFIT (866-744-5348) Fax: 215-396-0288 www.phillyfitmagazine.com info@phillyfitmagazine.com Advertising Deadlines: Reservations for the May/June 2008 issue: April 5, 2008 Ad Copy Due By: April10, 2008 Payment Due By: April 10, 2008

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PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bimonthly, distributing 50,000 magazines to more than 2,000 locations in the Philadelphia, Bucks, Delaware and Montgomery Counties. Address all submissions of advertising, calendar entries, photos, inquiries and letters to the above address. PhillyFIT Magazine does not assume responsibility for unsolicited materials. PhillyFIT Magazine will assume that all unsolicited materials are being submitted for possible publication and should the material be published, no fee is due to the submitting party. It is our understanding that the submitting party holds models’ releases on photographs submitted. Physicians’ Pages are paid advertisements. PhillyFIT Magazine does not knowingly accept false or misleading advertising or editorial content, nor does the Publisher assume responsibility should such advertising or editorial appear. PhillyFIT Magazine reserves the right to edit letters to the editor and other submissions for clarity and space availability, and to determine suitability of all materials submitted for publication. Before implementing any exercise or diet modification mentioned in PhillyFIT Magazine, readers are advised to consult with their physicians. No reproductions of printed material are permitted without the consent of the Publisher. All rights reserved.

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BeautifullyFIT

People ask stylists lots

of questions, but a few in particular seem to me

to be more common than split ends. Permit me to

BAD HAIR

answer questions to some of the ideas you have

days

no more

by Billy Nicgorski Photo credit: Actual client of Blue Hair Studio

about hair.

Question: “I just spent $150 on my hair color and it seems to wash out in no time at all.

What can I do?”

Answer: It might seem like an odd expression, but your hair coloring is like an investment, and people need to learn how to protect their investment. If you prefer your hair colored, invest in it, but don’t stop there! Protect your “color investment” by spending a little extra money. Purchase a professional-grade shampoo and a professional-grade conditioner.

Your hair colorist will happily recommend the right product. When it comes to shampoo and conditioner, the right chemistry really pays off.

Few folks know that drugstorebrand shampoos are typically high in surfactants. Surfactants are part of cleansing agent in shampoos. These SURFace ACTing AgeNTS act to help strip the hair clean. Hair cleansing is good, but surfactants do not discriminate between dirt, oil, or hair color. They attack and strip everything—from roots to ends. Professional-grade shampoos and conditioners work differently than noname brands. I’ll

March/April • 215-396-0268 • www.phillyfit.com

15 I PhillyFIT

BeautifullyFIT spare you the chemistry lesson here. The short story is that salon quality products are designed with your hair coloring, scalp, and hair type in mind. I always recommend using name-brands. Wella, Profound Beauty, Pureoligy, Redkin: these companies have advanced R&D labs with “full-bodied” budgets and teams of chemists who graduated Summa Cum Laude, drink triple espressos and lie awake at nights trying to design products specifically for hair that is colored. My money’s on them.

Also avoid drugstore shampoos advertising products with “volumizing” and “bodifing” characteristics. These shampoos possess heavy cleaners, which also strip out your hair color.

Question: Which products benefit my styling?

Answer: Styling products are as important as shampoos and conditioners. Again, purchasing the right product is the key.

Beware of styling products which repackage the same old stuff in new trendy wrappings. Ask your stylist for a recommendation based on your hair type: · For curly hair: a curl cream would be a smart choice to apply when your hair is wet, and · pomade, after your hair is dry. · For fine hair: volume foam or thickening cream will work well before drying. After drying, finish with a light, hairspray to hold the style you want.

· For wavy hair: a liner serum applied to damp

hair will work well to help you blow dry it straight, and it protects your hair from the heat damage of a blow dryer or flat iron. Finish your styling with a high-grade silicone based shine product. Also you can experiment with mixing a “styling cocktail.” Add a little volume foam with hold and a zero hold serum.

Question: What styling equipment is worth buying for home use?

Answer: Some stylists fill their station with flashy, expensive-looking, styling tools that appear to be from the twenty-third century. Space-age features are now included on just about every piece of equipment and every type of hair treatment. The industry has even developed its own sort of technical lingo today. For example, you can purchase an Ionic Conditioning Hair Dryer to help ionize your hair. Or you could shell out a week’s salary on Tricolored Russian Tourmaline crystals to help heal your depressed hair.

As you can imagine, some products are tried and true while others are about as authentic as the Transporter on the Starship Enterprise. Don’t spend money to fix depressed hair.

Avoid the depressed emotion you’ll no doubt feel when you’re overspending on scams and useless styling equipment.

Truth be told, there are some worthwhile styling tools. One feature that I do like is ceramic heat plates (versus metal heat plates) found in most dryers and irons. Ceramic heat plates will not burn your ends; metal plates will. I would highly recommend that if you’re using an iron or dryer to style you hair, upgrade to a ceramic model to keep your ends from looking like straw.

Question: What about coloring my own hair?

It’s not that hard.

Answer: If you decide to color your hair now and then to save a little money, be aware that you might be multiplying the cost of your next coloring appointment, especially if you color your hair with a box color. Stylists will tell you that it is much more difficult to correct the color of hair then to just color it. A correction is almost always more time consuming and complicated. The time and materials are often passed on to the customer.

On behalf of PhillyFIT Magazine I would like to invite you to email us any questions or concerns about your hair. I will have one of our hair professionals gladly reply.

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&%) -(+ &-*' kkk"V`iY\U]fghiX]c"Wca

*Billy Nicgorski is a hair color specialist from Blue a Hair Studio, in Huntington Valley, PA and a recent recipient of the Wella International Hair Colorist Of The Year Award.

Contact him at Billy@PhillyFitmagazine.com

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16 I PhillyFIT

March/April • 215-396-0268 • www.phillyfit.com

Unusual

AmazinglyFIT

ATHLETES B

By Rhonda Cohen

Remarkable Ironmen!

elow are the stories of three amazing individuals who despite their personal, professional and/or domestic situations, have managed to fit in training for ultimate sports. I met all three of them at Cadence Cycling and Multisport where they train and are coached.

Mike Egan

Mike qualified for the World Championship Triathlon—THE Ironman in Kona, Hawaii viewed on Wide World of Sports. The cameras didn’t focus on Mike or play lovely violin music as we sat home with a box of tissues watching others who were the targets of the unusual athlete. Mike wouldn’t want that. Coming in first in his age group at Ironman Coeur d’Alene in Idaho, Mike’s back story is one of inspiration.

“My disease is a bit confounding­—doctors have been finding tumors on my body since I was twelve years old. I’ve had six tumors removed since that time; the most recent involving a procedure called a ‘Trancervical Thymectomy” where doctors put me on an what I guess would be an elliptically shaped table and make an incision at the base of my neck and go in behind the sternum (instead of open-chest surgery). This was done nine weeks before Ironman Florida 2005, which I finished with a time of 10:29.

the tumor in my chest (and possibly one in the right atrium of my heart which turned out to be nothing) the week before I was supposed to compete at Ironman Lake Placid.

I got through eighty miles of the bike, but it was too much and I pulled out.

Scans have since shown two tumors in my neck, one on my thyroid and one behind it.

My doctor, God bless him, feels that because of my history, there is no need to remove them at this time because of the negative impact it would have on my life. He feels that if I’m not symptomatic and I’m not demanding they be removed, we’ll just leave them in and monitor them.

I was told about these three weeks before Ironman Coeur d’Alene, where I won my

age group (30-34)after leading the amateur race for 130 miles, only to be passed by three guys, and went on to finish as fourth overall Age-grouper (non-pro).”

Mike Egan’s story is a testament to his determination and dedication to the sport, to his health and to himself.

Isabella de la Houssaye Isabella is a mother of five children.

To look at her, you would be surprised.

At 5’3’’ and all of 98 pounds, she is fortythree- years old and is the picture of youth and good health. Always a smile on her face, Isabella embraces life and challenges herself at every stage. She is a great role model for her children and includes them in her training and her travel.

“I have a strong aerobic base built on a lifetime of always taking the stairs instead of elevators and always walking/biking when possible instead of driving. Training for long endurance races comes from years as a Wall St. lawyer and Banker where working 24/7 was the norm. I have five children ages 6, 9, 11, 13 and 15. All except my youngest have competed in at least sprint triathlons and eldest son has done half iron distance.

All do run races from 5k on up.

I started racing when I turned forty. I had been told at age twenty after knee surgery that if I wanted to walk when I turned forty that I should give up running. I followed the doctor’s advice but when I turned forty and realized that I was walking just fine, I decided to start running again.

Without any training at all I ran my first race on a Saturday in October 2003—the Mike Egan Hopewell 10K challenge and came in third March/April 2008 • 215-396-0268 • www.phillyfit.com 17 I PhillyFIT

The test on this tumor came back benign, a relief because earlier that year, in February, three tumors were removed from my arm that came back as Non-Hodgkin’s Lymphoma.

Because I have to see my doctor every three to six months due to my condition, we caught it early and he felt that only an intense two week radiation therapy was needed.

I continued to train (bad idea) and actually raced about four weeks later. I was told about

AmazinglyFIT female overall—ran the Jersey City halfmarathon the next day and loved it. I lost all my toenails that weekend and realized that I had to buy running shoes. I was asked to join an all female team one week before the 2004 Mackelhose Challenge, a sixty mile race in Hong Kong which you have to run as part of a four man team—the entire team goes the entire sixty miles. I went to Hong Kong and ran with them, and we came in second female team overall in time of twenty hours. I didn’t run again until on a business trip to Arizona in January 2005 and realized there was a marathon that weekend (the Lost Dutchman)—I signed up the day before and ran it in 3:59. The Thursday before Memorial Day 2005 a triathlon friend told me she was competing in the Liberty to Liberty Triathlon that Sunday and suggested I buy a bike and compete as well. I bought a bike on Friday and Sunday morning jumped into the Hudson River for a one mile swim followed by Isabella de la Houssaye

a ninety-six mile bike and 10k run. I had never done any open water swimming so dogpaddled the swim in an absolute panic, rode the bike with basket peddles and no idea how to work the gears, and had a great run.

I did the Sunset Sprint Tri in July of 2005 and then went straight into the Maryland Ultraman in October 2005—an Ironman distance race—and placed fifth overall for women.

Next I did Ironman Florida in November 2006 (I broke my toe three days before race but raced anyway and finished in 12 hours 20 minutes) I started training at Cadence in the fall of 2006 and have made huge improvements in my biking. I ran sixty miles in a three-day staged race in February 2007 (Argentina to Chile) and placed third overall female.

The biggest issue is finding time to train.

I travel internationally a lot for business and pleasure and am out of the country about three months of the year, often in places where it is difficult for women to work out.

The other issue is how to prioritize my training with all of my children’s activities.

It has been very helpful to pull them into the racing world so that they understand better why I enjoy it. Just this past Thanksgiving I was overwhelmed with entertaining and couldn’t find time to race, but my fifteen year-old-son and eleven-year-old daughter found a ride to a 5k race because they wanted to race. I love that. In March I will run the Kilamanjaro (Tanzania) marathon with my son and then we will climb Mt. Kilamanjaro on a six-day climb.”

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18 I PhillyFIT

Isabella is a very unusual athlete.

She admits that she does have some help at home which allows some time for her to train.

That doesn’t take away from her dedication to her family and her children’s activities.

At times, she takes them with her on her overseas trips so that they

are exposed to the world and the countries varied cultures.

Jayme Goldberg Jayme has young children, a more than a full-time job as an executive, a husband and makes time to train for triathlons, even if it is at 3:30 in the morning. Her dedication and will brought her to the finish line at Ironman Wisconsin. She has done many other races of varied distances as well.

“While I had been doing triathlons since 2000, this was my second year of Cadence coaching. The expertise and structure provided by their team and training program was a key component of my performance— and enjoyment of the season. I am very much looking forward to continuing to work with the team to set and accomplish new goals.

Never has my training volume been as long and intense as the past season—but it was so well planned, that I suffered from absolutely NO overuse symptoms and felt great the entire time. The only exception was sleep deprivation because of my packed schedule— but Cadence could not really affect that.

My father, Lee Trachtenberg, was diagnosed with cancer in 1999 and I did not know what to do with myself.

My mom, sister and I completed the New York City Marathon that year to give the medals to my dad. When I was finished, I still needed an outlet and my favorite Jayne Anne Goldberg Columbia from Plymouth Meeting, Business School and her son professor Zachary, age 2. suggested a triathlon— “better balanced” than just running.

My first triathlon was an Olympic distance in Morristown New Jersey. I completed it in 4 hours and 25 minutes—using a mountain bike.

March/April 2008 • 215-396-0268 • www.phillyfit.com

AmazinglyFIT The 2 hour 50 minute in 2007 was a nice time savings.

an Olympic pool to myself on a gorgeous sunny, blue sky morning.”

I was following my training schedule for Ironman Wisconsin but had a scheduled trip to my hometown of Pittsburgh in July, approximately eight weeks before Ironman Wisconsin, for a baby shower of my best friend (she scheduled her shower date and time to fit with my training program.)

The weekend coincided with the schedule of my first full Ironman distance swim. In planning the trip, I negotiated to rent and paid in advance for the entire public pool at 6:30 a.m. on a Sunday (they open at noon). I spoke to the lifeguard, a high school student.

In the conversation I assessed his reliability at less than fifty percent.

Therefore, I was already planning and fully prepared to do what needed to be done at 6:32 a.m. that Sunday when he never showed to open the pool. I climbed the 12-foot high chain link fence and proceeded with my swim. He showed up at lap seventy-two of eighty. I completed my swim, handed him the paperwork (release, contract, etc.) plus a tip and said, “Thank you. Let’s say that you showed up on time”. It was a great swim—

Mike Egan and Isabella de la Houssaye

Although Jayme has been training for years, her workouts reached a peak when she was training up to twenty hours a week. Most mornings, she would wake up between 3:30 a.m. and 4:00 a.m. to perform some combination of swim, bike run or strength training two hours before work.

On weekends she would spend seven or more consecutive hours on long bike rides, complemented by additional swimming or running workouts. A mother of two sons, seven and two, Jayme credits the support of her children and her husband for getting her to the finish line of Ironman Wisconsin.

The whole experience is very humbling, because while you are out there by yourself, you realize the only reason you’re there is because of all the people that helped to get you there. Jayme compares training with life.

In training and competition, as in life and work, there are many variables beyond our control. The key is to discern and then focus exclusively on those elements that you can control and to invest one hundred percent of your energy only in thoughts that keep you moving forward, regardless of circumstances.

brings with them a different tale. The fact is, they show up. No matter what their fitness level, they all have the determination to start and try to finish. Whether it is a one mile walk, an Ironman, or an ultra distance event, each athlete has a behind the scenes story.

More often than not, however, it may include family members, friends, co-workers, coaches, personal trainers, doctors, physical therapists and even retail store employees who have helped the athlete get to whatever the goal they have set out for themselves.

So next time you participate in an event, or even watch one on television, know that for every person, there is a wonderful story.

Rhonda Cohen is a freelance writer and triathlete. Contact Rhonda at rhonda@ phillyfitmagazine.com.

“My goal has always been to perform better than I had in prior years. Next year is different. Not only is it my goal to improve from my own time but I would like to perform well in comparison to the rest of my age group— and place toward the top.”

Mike, Isabella and Jayme have three unique stories. But everyone who arrives at the starting line

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March/April 2008 • 215-396-0268 • www.phillyfit.com

19 I PhillyFIT

NutritionallyFIT EASE OF PREPARATION: Moderate 2 tablespoons reduced-sodium soy sauce 1 1/2 teaspoons wasabi powder (see Note) 1/2 teaspoon honey 1 pound salmon fillet, skinned (see Tip) 2 scallions, finely chopped 1 egg, lightly beaten 2 tablespoons minced peeled fresh ginger 1 teaspoon toasted sesame oil 1. Whisk soy sauce, wasabi powder and honey in a small bowl until smooth. Set aside.

2. With a large chef ’s knife, chop salmon using quick, even, straight-up-and-down motions (do not rock the knife through the fish or it will turn mushy). Continue chopping, rotating the knife, until you have a mass of roughly 1/4-inch pieces.

Transfer to a large bowl. Add scallions, egg, ginger and oil; stir to combine. Form the mixture into 4 patties. The mixture will be moist and loose, but holds together nicely once the first side is cooked.

3. Coat a large nonstick skillet with cooking spray and heat over medium heat for 1 minute. Add the patties and cook for 4 minutes. Turn and continue to cook until firm and fragrant, about 3 minutes. Spoon the reserved wasabi glaze evenly over the burgers and cook for 15 seconds more. Serve immediately.

WasabiSalmon

BURGERS NUTRITION PROFILE:

NUTRITION INFORMATION: Per Serving: 184 calories; 7 g fat (1 g sat, 2 g mono); 117 mg cholesterol; 3 g carbohydrate; 27 g protein; 0 g fiber; 369 mg sodium.

Nutrition bonus: Selenium (84% daily value), omega-3s.

0 Carbohydrate Servings Exchanges: 4 lean meat

Heart Healthy | Diabetes Appropriate | Healthy Weight

TIP: Ingredient note: Wasabi powder, when mixed with water, becomes the green paste most of us know from sushi restaurants. The powder is available in jars in the Asian aisle of most supermarkets or in almost all Asian markets. Store at room temperature for up to 1 year.

VIEW COMPLETE NUTRITION GUIDELINES Bring out the flavors of salmon with a Japanese-inspired infusion of ginger, sesame oil and wasabi. If you serve these patties on whole-wheat buns, consider reduced-fat mayonnaise and sliced cucumbers as condiments. Or skip the buns and set the patties atop a vinegary salad of greens, carrots, radishes and sprouts.

To skin a salmon fillet: Place it on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 degree angle, separating the fillet from the skin without cutting through either. Or have your fishmonger do it for you.

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March/April• 215-396-0268 • www.phillyfit.com

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March/April 2008 • 215-396-0268 • www.phillyfit.com

21 I PhillyFIT

PsychologicallyFIT

By Mary Nearpass

Stepp ing

Now that all the hustle and bustle of the holiday season is behind us, many feel a strange sort of anti-climax.

The older I get, the more I DO enjoy my holidays. I see that I can choose which steps I will or will not participate. There are numerous, self-imposed “have to’s” that many feel must be accomplished in order to make you a success. I have grown to see that “doing” it all does not necessarily mean having it all.

By constantly striving to accomplish what I think had to be achieved, I missed much of the joy of the season.

STONES

Regardless of what you may or may not be feeling as you read this, a new year is upon us again. It is a chance for creating new beginnings and an opportunity for rebirthing ourselves.

INTO 2008

Which Steps Will You Choose?

Each of our movements is a stepping-stone. There are big steps and little steps. Each with its own lesson, own penalty and own reward. Which road will you travel? Which road will you follow? Is it clear and well traveled? Is it new and unchartered? What will it look like? Wherever it is, it is your choice.

Do you fill your journey with fear of the future?

Alternatively, do you fill it with adventure and joy? Each step brings you to another path in your life.

Traditionally, most of us begin January 1st with a resolution.

The three most popular decrees are losing weight, beginning an exercise program and quitting smoking. I believe the reason why these are the “big three” is that we notoriously over eat, under exercise and smoke and drink ourselves into oblivion as a form of “celebration.” Ironically, what we really do over the holidays is a form of, “gluttony.” We abuse our bodies with less sleep, more sugar, less good nutrition, and an over-abundance of parties. We follow the same routine year after year; giving ourselves license to over-indulge, only to begin taking care of ourselves in the New Year by viewing it as a negative deprivation.

Who chooses your direction? Who leads the way? Who is with you on your journey? Do you surround yourself with positive people who are supportive of you and all your potential? Alternatively, are you surrounded by negative energy that sucks the life out of you?

Why not make this year the year where you view your resolution as a stepping-stone toward being the best you can be?

The journey of our lives begins with a single step. Where will your lead? Which way will you turn? Are you going in the right direction for you?

How do you handle the boulders of your life? Do you go around them? Do you climb over them, or do you choose to turn around and go back?

Will you step toward the light? Will you live in the light?

Will you let your light shine within you?

Does your life feel like a slippery slope? Perhaps you feel like you must travel the same road repeatedly. Did you ever stop and think that this road keeps repeating itself because you haven’t gotten the lesson yet? Maybe this time, you can live your particular road fully!

Are you sure-footed? Is the ground beneath you firm? Do you feel safe and secure; knowing that you are not alone?

22 I PhillyFIT

Stepping Stones are the same as boulders that may block your path. You choose. Is it a block or is it a step? You choose. . .

Where do Stepping Stones lead? Where will they take you?

They will take you wherever you want them to…. Wherever you decide…..Wherever you think they will….

There is no right answer. There is no wrong choice. There are only Stepping Stones. They lead to your future. Your future is now. Go ahead; take that first step into a brand new year. Hold your head high and confidently trust that you KNOW exactly where you need to step.

Go ahead, step boldly into a year of infinite possibilities.

Mary M. Nearpass, MA, MS, holds two masters degrees in Health Education and Behavioral Psychology. She is also certified in Massage Therapy and Ashtanga Yoga. Presently, she teaches Psychology, Massage and Yoga, writes for numerous Health magazines and has completed her first book. Contact her at Mary@PhillyFitmagazine.com.

March/April• 215-396-0268 • www.phillyfit.com

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ParentallyFIT

“I CAN” How to Develop the

By Solomon Brenner

Attitude in Your Child

B

eing timid, shy and passive may seem like no big deal when children are younger, but a lack of confidence could have some potentially harmful effects.

Confidence enables children to make friends easily, accept leadership opportunities and exhibit a positive attitude, all of which are important skills for them to develop. Problems with shy children may start small, such as a lack of interaction with peers or not looking adults in the eye, but they eventually become much bigger. A lack of confidence can cause your child to become an outcast in class, a target for peer pressure or a victim of bullying.

Children who are shy have trouble interacting with both peers and adults. This can prevent them from making friends or fitting into a social circle. Being shy in school can also affect their learning experience because they won’t get as much out of their education if they don’t participate by answering and asking questions. A child’s lack of confidence may also cause them to shy away from group activities—like reading out loud or being a group leader for a project— that would otherwise be instrumental in developing important life and leadership skills. If they lack these skills and other children develop them, this will only lower their self-esteem.

Some children are hesitant to try new things because of the fear of failure. They see new experiences not as challenges but as insurmountable barriers and as a result miss out on important life experiences, as well as the chance to learn a new skill or make a new friend. If your child is easily overwhelmed, try introducing new experiences step-by-step instead of all at once. Encourage your child to try new things as often as possible, especially if it can be done in a non-threatening environment like a familiar classroom where your child might feel more comfortable.

Even if your child is nervous about trying something new, which everyone is at one time or another, giving the appearance of confidence can make all the difference. The experiences he has are 24 I PhillyFIT

deeply affected by his attitude. If he walks into a room smiling, introduces himself in a strong voice and looks people in the eye when he talks to them, no one will ever guess that he is nervous.

What’s more, this positive attitude will catch the attention of both peers and teachers.

What might be most frightening as a parent is the thought of your child being bullied. Unfortunately, children who are shy, quiet, and passive tend to become victims of bullying because other children easily take advantage of them. Bullying doesn’t just mean getting teased, either. Your child could be bullied into doing things he or she doesn’t want to do. This type of peer pressure can lead to falling in with the wrong crowd. It takes a lot of courage to stand up to a bully, especially when it can mean the difference between fitting in and being an outsider. Teach your child a plan of action for dealing with bullies. Having the courage to just say “no” is a big part of avoiding peer pressure and bullying. He should also learn how to avoid dangerous situations and what to do if he finds himself being harassed by a bully.

Building your child’s confidence starts and ends with a positive “I can” attitude. If you believe in your child he will believe in himself, and if he believes in himself he can do anything he puts his mind to.

These accomplishments will help build his confidence and enable him to start being more outspoken in class and in social settings.

Acknowledging these accomplishments empowers your children and gives them a chance to succeed.

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

Contact him at Solomon@PhillyFitmagazine.com

March/April 2008 • 215-396-0268 • www.phillyfit.com

NutritionallyFIT

“Laughter is brightest where food is best.” ~Irish Proverb

By Edie Weinstein-Moser

EATING F or Body and Soul

Food plays numerous roles in our lives. It is, first and foremost, fuel for the body. Eaten with care and discernment, it can provide energy and sustain us as we go about our day. Ingested with consciousness it can enhance our sense of well-being. Shared with family and friends, it can create an atmosphere of joy. Prepared with love, I’m convinced it has even stronger healing qualities. Unfortunately, many of us have an imbalanced and complicated relationship with this nourishing source.

Most of us are lacking in the knowledge needed to use this resource to our best benefit and that is where consulting experts come in handy. Donna Butler and Mara Lamanna are Holistic Health Counselors, who are nationally board certified by the American Association of Drugless Practitioners, Holistic Health and Nutrition Counselors, are graduates of the Institute for Integrative Nutrition in NYC, and affiliated with Columbia University. The Institute for Integrative Nutrition is the only holistic nutrition school in the world integrating all different dietary theories, from the ancient traditions of Ayurveda, Macrobiotics and Chinese medicine to the most current concepts like raw foods, Atkins diet, blood type diets, the Zone and the USDA Healthy Eating Pyramid.

They are also on staff at Transformations, which is a Holistic Learning Center located in Voorhees, NJ

I had the pleasure of interviewing these two consummate professionals who are dedicated to assisting their clients in recog-

nizing that food energizes the body and soul.

PhillyFIT: What was the path that led you to become involved in the fields of nutrition and wellness?

Donna: My natural abilities as a care-taker developed into my role as a “healer.” Helping people lead healthy lifestyles physically and emotionally became a passion for me. I saw how food and nutrition clearly affects one’s health and well-being.

This field was a perfect fit for me. It helped me see that by helping others, you help yourself.

Mara: After being raised with strong yogic and macrobiotic influences, with a desire to provide therapeutic services to individuals through the use of art and play therapies as a college art major, I learned that I was suffering from an accumulation of a serious heavy-metal toxin. I entered a wellness center worried and convinced that I was experiencing some sort of brain/memory damage. After undergoing a few tests, it

March/April • 215-396-0268 • www.phillyfit.com

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was determined that I had high levels of mercury in my body and was, in fact, experiencing severe mercury poisoning. With the assistance of the wellness center, I immediately began researching ways in which I could most effectively and carefully remove the toxin from my physiology, and protect myself from further accumulation. This process led me to spend much time reading and researching health and nutrition, speaking with others, and listening to their own personal health concerns. Along with a personal strong interest in health and nutrition, and after having previously worked in the culinary industry, I enrolled in the Institute for Integrative Nutrition (IIN) in New York City. The Institute for Integrative Nutrition is the only holistic nutrition school in the world integrating many different dietary theories, from the ancient traditions of Ayurveda, Macrobiotics and Chinese medicine to the most current concepts like raw foods, Atkins diet, blood type diets, the Zone and the USDA Healthy Eating Pyramid.

PhillyFIT: Since this is a publication that focuses on total well-being, how can we allow our food to be fuel for a healthy, flexible, strong body/mind/spirit?

Donna: We can start by redefining the definition of “food.”

Think about what feeds us at the most cellular level mind, body and spirit. Be pro-active with your own health. Take control. We can make healthy choices around what we eat.

Choose organic foods when possible or as close to natural as can be. Check in with yourself. It is my belief that a true holistic approach toward food also includes other things that nourish you. These include love, intimacy, time with friends and loved ones, moving your body, and enjoying your work— just to name a few. Maintaining a healthy balance in all areas of your life will empower you for a lifetime.

Mara: As a Holistic Health and Nutrition Counselor, I gently assist those that I work with to create profound nourishment and well-being in each area of their lives including nutrition, exercise, relationships, career, home-life, and in deepening their spiritual connections. These life areas, when nurtured and strengthened, provide deep levels of sustenance in a person’s life, while contributing to an integral sense of balance and nourishment on all levels. My approach incorporates the use of certain foods and eating practices as “tools” in the process of accessing optimal health, vitality and balance.

PhillyFIT: Why do so many of us have “food issues,” i.e., addictions, eating disorders?

Donna: Food is very personal. I believe the reason there are so many food issues is for that exact reason. Food can be safe and loyal, unlike many relationships we have in other areas of our lives. We often use food to fill voids in our lives. Many people turn to food instead of healthier resources that are available to help heal them.

Mara: These are symptoms of imbalance. Our bodies (physical and emotional) constantly crave balance. The first thing to understand is that there is nothing “wrong” with the symptoms of imbalance, or the imbalance itself. It is merely a

March/April • 215-396-0268 • www.phillyfit.com

NutritionallyFIT state of being which can be altered through the use of certain foods, lifestyle changes, and coaching. When we experience being out-of-balance, we look to attain a sense of balance as quickly as possible. I teach about the “Yin/Yang” principles when discussing balance issues. We find that the more extreme the imbalance, the more extreme the craving/propensity to use a food or substance to attain a sense of balance.

I enjoy assisting individuals in the process of understanding the nature of their particular expression of imbalance, deconstructing any cravings associated with it, and then coming into balance. It is truly a beautiful and surprisingly smooth process. Most importantly, we look to ensure that the person we are working with feels no sense of deprivation, rather, that they feel empowered and fulfilled along the way. Again, these “food issues” are merely symptoms of imbalance. We are looking to assist the individual in attaining a true sense of balance (the ultimate sensation that our total being constantly craves), and then noticing that most frequently their complaints have subsided and there is no longer a propensity to use food or substances in an unhealthy way.

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PhillyFIT: How can we fit healthy choices into the busy lifestyle that many of us have?

Donna: We need to prioritize our time. Make a date with yourself and “show up.” Do nurturing things that don’t evolve around food. Make sure you always have the right foods in the house so when you come home after a long day you don’t end up “grazing” and choosing unhealthy foods for yourself because you are tired and hungry. Think ahead by making small baggies of healthy snacks for the week. Cook once and eat three times. There are many ways to integrate healthy lifestyles into busy days.

Mara: Use a coach! Hiring a coach, a Holistic Health and Nutrition Counselor, is an extremely effective way to quickly cause a shift in life specifically in this way. Through the process, which can often times be as short as a few coaching sessions around this particular topic, a person can gain the “coaching tools” they need to take this area of life on for themselves for the remainder of their years.

PhillyFIT: Is there an “appropriate” diet for different body types or blood types?

Donna: We are all bio-individuals. Not one diet works for everyone. It is wise to know your blood type and to educate yourself around what foods work best for you based on that knowledge, and what foods to avoid. Something as simple as wheat could work against you if your blood type doesn’t allow you to get the healthy benefits wheat can offer. It can have an adverse effect disguised as bloating and weight gain when in reality it is sensitivity to wheat. That works with many other foods as well.

Mara: There is no one diet for anyone or for everyone. Every single one of us is a unique person, with a unique physiological profile, and with unique emotional and physical needs. In addition, we are, each of us, evolutionary beings living out our own individual life processes, with the seasons, the years and

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the rhythms of life. As a person attains a sense of total balance, nourishment, and optimal well-being, while gaining the tools that they need to take these processes on in their own life, he/she is empowered to evolve and grow, altering their “diet” as necessary.

PhillyFIT: How can we get the full nutritional value from our food? Is raw food healthier, since some say that cooking diminishes it?

Donna: To get the full nutritional value from our food, one should obviously make healthy choices when possible. Buying locally grown food is an excellent choice. Staying away from processed foods is critical to our health. In addition, make eating an event. Sit down when eating and be present with yourself. Be mindful of your chewing which helps with digestion and energy. Raw food can work best for some people but not all folks. It is a personal decision to make. Some foods when cooked increase their nutritional value like lycopene in tomatoes, while others are best eaten raw.

Mara: One powerful way to ensure that we are getting optimal nourishment through food is to heighten our digestion and elimination, which also enhances metabolism. Also, we can use ghee (clarified butter) in the preparations of sautéed vegetables, in cooking soups and stews, grains etc. Preparing nutrient rich foods with ghee greatly enhances the bio-availability of the nutrients in foods. Eating raw foods (primarily produce) exclusively is a current trend. I find it to be beneficial to use a combination of raw and cooked produce according to the time of year and taking into account any therapeutic processes we may be implementing. Many foods contain natural levels of toxicity which can be diminished through the cooking process, in addition, it is often the case that lightly cooking certain foods enhances the bio-availability of the nutrients they contain.

PhillyFIT: Many of us struggle with weight issues. Any ideas for healthy weight loss and maintenance? Is the secret really: eat less, exercise more, and drink more water?

Donna: The “recipe” for success for anyone struggling with weight issues is pretty basic. Eat less, drink more water, and exercise more. Most people know the routine. The challenge is making this formula part of your daily lifestyle. The key to success is to make healthy choices for yourself that become a way of life, a lifestyle. It takes approximately six months for a habit to become a lifestyle. With motivation, support and little baby steps it can be done. The goals are to improve the quality of your life; to resolve concerns specific to you and your body, and to provide you with tools for a lifetime of balance.

Have your mind be kind. What ever happened before today is ok. Start with a clean slate. And DON’T FORGET TO BREATHE! Mara: Excess weight is a symptom of imbalance. Our bodies hold onto excess weight when we are acidic; for example, meaning that we are experiencing an imbalance and need to become more alkaline. When we are unaware of what foods to use during which times of year we can tend to accumulate

March/April • 215-396-0268 • www.phillyfit.com

DescriptionFIT

DescriptionFIT

excess weight as a symptom of imbalance with nature. Often times a person struggling with weight issues has a blood sugar imbalance, or is simply “starving” for nutrient dense foods and eats excess amounts of foods in an attempt to feel nourished from a physical standpoint. Most often a person is experiencing a combination of all of these things and more! I do not believe that the secret is to eat less, exercise more, and drink more water. The secret is to find out who you really are, what imbalances you are dealing with, learn about attaining a true sense of balance, feel empowered, choose happiness and healthiness, and then create it, using certain foods, at certain times of the day, at certain times of the year, and using quality water, finding exercise that you love that literally has you wanting to do it every day, healing your relationships, choosing your career the way it is, while you may look to change it, and so on. I’m babbling, but really what I’m saying is that the secret is to shift the way you are living life from a disempowering one to an empowering one, experience using food for balance, then watch the pounds melt away!

PhillyFIT: How can we look beyond the “food pyramid” that most of us were raised to believe was a healthy standard for dietary choices?

Donna: Listen to your body. Honor your individuality.

Develop a good filter system from all of the information we are inundated with around food and nutrition. Look at your genetic history and see what you may be predisposed to. That could have a huge effect on where your body needs to be, to give you a lifetime of health and wellness. Not all of us were meant to be a size six. Love your self, love your body.

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Mara: My answer to the above question regarding whether or not there are “appropriate” diets for certain body/blood types would again be my response to this question. I cannot stress this enough. It is the key reason why so many people experience frustration and failed attempts when trying to follow an “eating system.” The new food pyramid does allow for more flexibility than the previous one, but is still lacking in the area of sound nutritional education in my opinion, and does not discuss seasonal foods for example (which is very important in assisting the body in the area of attaining a sense of integrity and balance). In addition, the modern food pyramid obviously can not and does not offer a person anything in the area of emotional balance and a person’s propensity to use food for emotional purposes. Quite simply, I feel that “nutrition” really means “nourishment on all levels,” and as long as we feel “without” or “depleted” in areas of our lives that would optimally provide us with a sense of completion, sustenance and balance (exercise, relationships, etc.), then “food nutrition” is ineffective.

Donna and Mara will be offering a series of classes at Transformations entitled: Food Is Sustenance/Eating for Energy. For more information: www.readytotransform.com

Edie Weinstein-Moser is a free-lance journalist, speaker, body/energy worker and interfaith minister www.liveinjoy.com.

Contact her at Edie@PhillyFitmagazine.com

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Lynn Doyle Lynn Doyle

introspective (and many slack off ), Doyle decided it was time for a new challenge; which former football star and current personal trainer/ fitness coach Vaughn Hebron was more than happy to provide.

Long intrigued with the physiology of the human body, Hebron began to prepare himself for a second career while he was helping his teams (including the Eagles) win games on the football field.

In the adult class, Hebron, who played for the Denver Broncos when they won two Superbowls, is committed to bringing out every participant’s inner athlete. “You hope that in your second career, you can live up to what you did (in your first),” said Hebron, who works out of a facility in Newtown, PA. “I wanted to create that locker room atmosphere, to build relationships like the ones I had when I was playing football.”

In the class that Doyle attends, Hebron alternates conditioning with weight training days, changing his routines every six weeks so that no one gets bored—and no one can coast!

Rachel Speller, thirty-five, is one of the youngest women in the class.

A personal trainer (and a nutritional consultant who works part-time for Hebron’s company), Speller had always been athletic. “As an adult you miss that part of your life,” says Speller, mother of three. “Now I still feel like I have an athlete in me. I think my body needs it.”

The adult classes, which are offered early and mid-morning, can include as many as twentyfive people. Once he gets to know a regular, Hebron gives them a nickname. Doyle’s nickname is “Hollywood.”

“While there is no ‘typical class’ the hour and a half workout can include modified football drills, sprinting, hurdles, Pilates and work on a balance ball,” said Doyle. “There are people continuing to work on body image and strength,” she said. “He is good at incorporating different levels of fitness.”

Doyle could easily have patted herself on the back just for maintaining her jammed schedule, which begins at 7

Vaughn’s WA

by Eliz

one of a.m., scanning the latest news to prepare for her CN8 show, “It’s Your Call” and usually ends around midnight after an appearance at a charity function or other event.

“If I can find a way to exercise, anybody can,” she said. “Exercise has always been a really big part of my life, but I have to make it a priority, which isn’t always easy. That’s the only way it works.”

Everyone in the class benefits from Hebron’s high standards, she said.

“He expects that everyone will be as good as the best person in the class. How you get there is up to you!”

Yardley resident Caryl Gordon’s nickname is “Pony.” Gordon, forty-five, is a nurse who attends the class six times a week.

“I always leave the class dripping wet,” she said.

“I’ve dropped twenty-five pounds and I’ve never felt better.”

Every time she leaves class and thinks she won’t ache, she does, says Gordon. “But it’s a good ache.”

Most of the women who take the classes (the classes are also open to men, who usually attend Hebron’s 6 a.m.) are in their thirties or forties. Doyle and classmate Donna Russo are the only women over fifty. Russo, who plays USTA tennis, has found that Hebron’s drills and footwork have enabled her to move around the court better. While in the beginning the whole work out was challenging, now she feels strong during class. “When you make yourself go, you feel so good afterward,” said Russo, who tries to get to the women’s class two or three times a week.

“Quite frankly, it’s a working environment like the military, where relationships are built out of working hard together,” says Hebron, who said that the routine is built on the assumption that everyone is there to work hard. “We still say it’s not for everyone.”

ARRIORS?

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Bonded by their commitment to fitness and to Hebron’s coaching, the women interviewed for this article have found another benefit in friendship that goes well beyond the studio walls. “It’s an amazing group of women,” said Speller. “He helps build morale and camaraderie among us.”

Wishing to test themselves in an athletic setting, a group of women participated in the Dragon Boat Races. Though Doyle missed it last year, she would like to participate this year.

In addition to socializing and group sports, class participants also engage in projects to help the less advantaged, said Doyle.

Her number one fundraising event is the “Three-Day Walk” to fund breast cancer research—and it is very possible that her class sisters will be out there, too. “This is not just a group of women who are all about themselves,” said Doyle.

“I love what I do,” summed Hebron. “There is nothing better than helping someone feel that athlete’s aren’t just people they see on TV—they can be an athlete too.”

As for Doyle, the woman who thought she had done it all, athletically speaking, has discovered a new mountain to climb—and she’s loving every grueling minute.

Elizabeth Eisenstadt Evans is a freelance journalist and communications generalist with experience in public relations, features, hard news stories and commentaries. She is a frequent contributor to PhillyFIT and the Philadelphia Inquirer who has also written for the Washington Post and Publisher’s Weekly. Eisenstadt Evans, also an ordained Episcopal minister, lives in Glenmoore, where she loves hacking around the trails of Marsh Creek Park and greeting her neighbors on her scenic runs.

Contact Elizabeth at Elizabeth@PhillyFitmagazine.com.

March/April 2008 • 215-396-0268 • www.phillyfit.com

33 I PhillyFIT

FurryFriendsFIT

Buzzy’s

Bow

WOW Meow

Buzzy’s Bow WOW Meow, a one of a kind pet supply retail store, opened in the former historical Albrecht’s at 701 Montgomery Avenue in Narberth, PA last April. This was a dream come true for Buzz, to turn his passion for companion animals into a retail business while realizing his personal mission to help make people aware of the benefits of the human-animal band.

...much more than a cool name and pet store...

Buzzy’s carries natural, holistic, organic and raw foods as well as an incredible assortment of pet supplies, treats, toys and animal themed items such as beds, crafts, clothing, carpets. The very animal loving, knowledgeable staff at Buzzy’s is always available to answer questions and help you find the perfect food and supplies for your pet. Your “best friends” are welcome to shop with you at Buzzy’s and the staff loves to offer nutritious treats to your furry friends.

the public, and placing wonderful rescued pets with loving families, than he ever received during his lucrative career. He will be the first one to tell you that there truly is no greater gratification than that which comes from working with the animals and helping to spread the word about the benefits companion animals bring to our lives.

What makes Buzzy’s truly unique is its mission to educate the public about the benefits of adoption. It’s not really a store; it’s what Buzz likes to call a “companion animal education center” with free seminars and workshops held regularly discussing animal related topics. Just to name a few–seminars are available on behavior problems, training, adopting the right pet for your lifestyle, children and pets, rescuing animals, food allergies, bereavement and so many more companion animal topics.

Buzzy’s encourages customers to make suggestions about animal topics they would like to learn more about for future seminars or workshops. Recently a seminar entitled “Pit Bulls, Perception, Policies and You” was held at the store at which a lawyer with the ASPCA delivered timely information to attendees on this “hot” animal issue. This was not only informative but a real eye opener to many people who didn’t know the true facts surrounding Pit Bulls.

Buzz Miller, formerly a successful business-real estate lawyer and developer, has found greater satisfaction in bringing people and companion animals together, helping to educate 34 I PhillyFIT

How this all came about is an evolution over thirty years.

In the late 1970’s, Buzz and a former girlfriend had a dog.

When they split up, he unexpectedly realized that he had become emotionally attached to this new companion. After giving the woman his car and bribing her two sons with a television and a motorcycle and an expensive purebred dog, he kept this thirty-five dollar dog. That’s when he first learned about the human-animal bond. Over the years, that bond has only gotten stronger.

After slowing down his practice, Buzz began working pro-bono full time for several animal organizations, offering his business skills and legal expertise. Instead of this being rewarding to Buzz, he found it extremely frustrating. So many of the shelters and organizations he worked with were underfunded, understaffed and lacked strong business expertise. The passion and desire was there but without enough funding, they continued to struggle. Buzz felt that he would be able to run a business with his background. He could combine his business experience with his fire and passion for the animals and use the capitalist system, a retail store, to educate the public and adopt out many loving animals. Hopefully, with lots of hard work and persistence, Buzzy’s will become a true success story and help the animals

March/April • 215-396-0268 • www.phillyfit.com

W

FurryFriendsFIT and many worthwhile animal welfare organizations, while furthering the human-animal bond.

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Buzzyâ&#x20AC;&#x2122;s is quite involved in helping match up dogs and cats In-home reinforcement based training catered to the with new loving homes by holding Adoption Days on the $FSUJGJFE %PH 5SBJOFS #FIBWJPS 4QFDJBMJTU specific needs of you and your dog. weekends. Various shelter and foster groups bring wonderful animals to Buzzyâ&#x20AC;&#x2122;s to be introduced to new â&#x20AC;&#x153;forever Achieving communication between people and their pets, homesâ&#x20AC;? with a new loving family. They have successfully because you both deserve it. placed many loving pets, once homeless, lonely animals which became part of a wonderful loving family, to share each 1IPOF Phone 267.253.9273 NBSJTB TDVMMZ6HNBJM DPN marisa.scully@gmail.com otherâ&#x20AC;&#x2122;s life and love. Also at Buzzyâ&#x20AC;&#x2122;s, you will find two Cat Rooms, equipped with real-time cameras fed into their website, featuring the cats currently available for adoption where Buzz is excited about future plans at Buzzyâ&#x20AC;&#x2122;s, specifically you can watch all the playing, sleeping, and love just waiting regarding the Human-Animal Bond as it develops in the for you if you are lucky enough to make a match and take relationship between children and animals. In 2008, two home a new friend. new programs will be supported by Buzzyâ&#x20AC;&#x2122;s involving children raising funding to provide both the next K9 dog to be One of the groups Buzzyâ&#x20AC;&#x2122;s works closely with is the utilized by a local police department and for a trained K9 dog Philadelphia Animal Welfare Society, a vital arm of the to be used in the Middle East. Buzzyâ&#x20AC;&#x2122;s will be holding conPhiladelphia Animal Control and Care Association. PAWS tests for children involving essays written by kids about their provides homeless cats housed in the two cat rooms at Buzzyâ&#x20AC;&#x2122;s relationship with their own pets/companion animals as well which are available for adoption. PAWS also holds regular as a photography contest of pictures taken by children of their dog adoption events at the store. Buzzyâ&#x20AC;&#x2122;s has been signed as companion animals. It is most important to encourage, eduthe exclusive purveyor of pet food, toys and supplies at the cate and work with children when it comes to animals, as the newly opened PAWS adoption facility at 2nd and Arch Streets children are our future. Developing a child-animal relationin center city Philadelphia. ship will benefit all of us in the years to come.

Buzz writes regular animal articles for several local newspapers and magazines. These include articles on the HumanAnimal Bond including his thoughts on the recent horrible Michael Vick situation; reasons to adopt (not buy) a homeless companion animal; the health benefits to humans from companion animals; and, how to cope with oneâ&#x20AC;&#x2122;s grief upon the passing of oneâ&#x20AC;&#x2122;s companion animal. Buzz enjoys putting his thoughts on paper as he had done for many years as a lawyer.

Only now he can put a different spin on itâ&#x20AC;&#x201C;letting go of the legal jargon and just talking about the animals and their owners with passion and love, and a dash of humor.

When Buzz talks about Buzzyâ&#x20AC;&#x2122;s, it is clear he is not out to just promote it, advertise it or profit from itâ&#x20AC;&#x201C; his mission is spreading the word of how much animals can help humans and what we can do for them. Finding loving homes working in conjunction with animal shelters is a goal of Buzzyâ&#x20AC;&#x2122;s.

Buzz Miller has devoted himself to helping companion animals and their owners. He recently opened Buzzyâ&#x20AC;&#x2122;s in his mission to educate companion animal owners about proper care, healthy foods and pet adoptions that he believes is important to enhancing their lives. Please visit the store, website (www.buzzysbowwow.meow.com) or call (610-617-3300) for more information. Contact him at Buzz@PhillyFitMagazine.com

March/April â&#x20AC;˘ 215-396-0268 â&#x20AC;˘ www.phillyfit.com

35 I PhillyFIT

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, n i DON’T a r T COMPLAIN!

PuppyFIT

By Anne Harvey

S

o spring is around the corner and everyone is going to realize that shorts and bathing suits are days away. When thinking of energizing your life, don’t forget your four-legged friend who’s been vegging on the couch right beside you.

Dogs need exercise and stimulation too. Ok, so they don’t have to wear shorts, but they do want to be with us.

Training your dog is one of

the great ways to get out there with Fido. Training is so much more than the old sit/stay—choke and down routine! Once you and your dog have the very basic of commands there is a whole world of fun things to do.

Have you seen those people

being run down the street by their dog? We all have! It’s a simple thing to just stop, call the dog back to you and start again. It’s called “Be a Tree.”

Most people don’t think their way through the situation.

The easy way out is to put the dog in the yard and complain that he can’t walk on a leash. The dog can walk on a leash, the owner just needs to be persistent in teaching the rules. When you can walk your dog comfortably, the walk becomes a pleasure for you and your dog. This will ultimately lead to more time outside.

Play agility is just one of the

things you and your dog can enjoy.

Teaching your dog a new skill will only strengthen the bond between you. Running your dog through a tunnel is fun for both of you. Seeing him turn around and run back in will make you glad you spent the time.

We all know that spending time with our pets has huge health

the joy we can give our pets by simply teaching them and giving them something to do. There is no time wasted when spending it with your dog!

Anne Harvey has been a certified AKC dog trainer for over ten years.

Over the years, she has taught private lessons and instructed for area dog clubs and for PetCo, Inc. Currently, Anne trains exclusively at Stoney Creek Veterinary Hospital where she runs puppy kindergarten, basic and advanced obedience classes and play/agility sessions in her upstairs training room. She also does private lessons and home visits. Call Anne and get your pet in shape for spring!

Contact her at Anne@ PhillyFitmagazine.com.

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March/April 2008 • 215-396-0268 • www.phillyfit.com

37 I PhillyFIT

FamilyFIT

LEASH Manners

You’re enjoying a pleasant walk with your dog when around the corner appears a visibly stimulated, tense, growling dog. Following behind is a person who insists he or she, “Just wants to say ‘hi,’” before heading directly toward your now-intimidated dog. There are a few different ways to respond to this situation. You can trust the owner and allow the dogs to meet, keeping your fingers crossed.

You can tell the owner you are not comfortable and hope that, in your efforts to avoid an uncomfortable canine confrontation, you don’t provoke a human confrontation instead. Or you can cross the street and avoid any encounter altogether. The latter is usually my choice.

There are also those of us whose dogs don’t do well greeting other dogs on leashes. We are aware and accepting of this

For People!

By Marisa Scully

fact, and take the responsibility of preventing it from happening. We have our dog on a “heel” command, so that he or she understands not to leave our side, even to move toward another dog. We are working on getting our dogs to ignore passing-by dogs, so they don’t even think about interacting. However, along comes a pup about fifteen feet in front of his or her human on a flexi lead. The pup immediately wags and does an excited puppy dance upon seeing another dog while we panic trying to wave down the attention of the owner, who is having a conversation on a cell phone. In a frantic attempt to get the owner to exert control over the innocently eager dog, we yell, “My dog is not friendly.” Thankfully the owner scoops up her puppy just in time, telling us we should, “Not allow our dog to endanger friendly, well-behaved dogs.”

These are just two variations of the types of interactions that can occur between passing dog-owner pairs in the crowded streets of our city. Although both are tense situations, they are still better than the situation I have not mentioned: where one dog is mauled and the other labeled vicious.

A city is not a natural place for a dog, and a leash is not a part of their body they have the instincts to understand. It is our job to

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FamilyFIT show them how to live in our environment and to accept and feel comfortable with the equipment we use on them. Most people do hardly any training at all. Many try to train and, though the effort was there, come away unsuccessful. Some people have rescues that, even with formal training, will never fully be able to adjust to certain stimuli. And some have had dogs since puppies that, because of their specific breed instincts or personal temperament, are just not cut out to do a lot of the things we wish they would. It is extremely important to try to socialize and train our dogs, to show them how to interact with other animals and people, to teach them that a fire truck is not the end of the world, and a person on a bike is not to be chased.

However, even more important than training is remaining realistic about your dog’s limits, and not putting your own or someone else’s dog in danger by being in denial.

A leash is a funny thing. Dogs don’t come equipped with “leash instincts” and, during their earliest learning experiences about how to interact with other dogs (through their mother and littermates), they were not on leashes. Many dogs are perfectly friendly and social but, when walking with their owner on a leash, may become defensive, protective, frustrated, or afraid; the list goes on and on. I can’t tell you how many times I’ve heard people say, “He’s never done that before! He loves other dogs when we’re at the park.” These people made a very honest and common mistake in believing that their dog’s behavior would be the same on and off leash. It is wonderful if your BF628_All_about_pets_clr.qxd 10/15/07 5:08 PM dog Page is perfectly friendly and sweet off leash and on. But if your dog

is not, accept it, and understand that the dog is not being irrational. He or she is just being an animal, something we all too often forget our dogs are.

I have had experiences walking dogs that are friendly off-leash but not on, never friendly under any circumstances, and dogs that are complete angels all the time. Whichever type of dog I’m with, my general rule is to encourage them to be more focused on me than on other dogs. If I personally know that both my dog and the approaching dog are friendly, I will let them interact; not just because the other owner, who is a stranger, says so.

If most of the time you allow your dog to meet canine passers-by, then the one time you would rather not, it can be very difficult, as your dog has been conditioned (by you) to expect to meet every dog in sight. If you want your dog to socialize with other dogs, there are many opportunities beyond the sidewalk. While on a walk together, your dog should be content that he is with his best friend, you. Your stroll together and time spent bonding are more important than anything else!

1

Marisa Scully is a certified Canine Training and Behavior Specialist. She received certification from Triple Crown Academy for dog trainers in Hutto, TX. She lives with her two dogs in center city and does private, in-home training in Philadelphia and surrounding areas. In her spare time she enjoys participating in canine sports with her own dogs, and is constantly learning and expanding her knowledge of dog training and behavior.

Contact her a Marisa@PhillyFitmagazine.com

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39 I PhillyFIT

Audrey PhysicallyFIT

Part One was featured in the January/February issue of PhillyFIT.

PA R T I I

O

ur story continues with Audrey Solomon, a driven woman who finally found weight loss through gastric bypass surgery. The voyage began with a casual conversation this summer between Audrey and Jami (owner of PhillyFIT Magazine) on the Jersey Shore, which led to a partnership to help Audrey attain not only a more aesthetic exterior, but more importantly, a FIT interior. PhillyFIT shares with you the continuation of the journey of Audrey Solomon as presented by her new trainer, Tony Robinson, of the Center Club of Newtown.

My first meeting with Audrey was scary

wanted to get toned and build muscle.

I decided that to accomplish these goals we would need to do functional training, which aids in everyday life activities. This includes squatting with Power Blocks and kettle bells. Additionally, we would use bands for toning as well as a core ball for balance and stability. We would round out her fitness plan with sports training routines such as lateral lunges over a box for cardiovascular improvement.

After this discussion, we completed forms

on her personal information. It is very important for me to understand a potential client’s medical background to

as is every initial contact with a potential client. This is doubly true when you have never met the person and they were referred to you. From the client’s perspective, they have no idea what you can do or a sense of your personality.

Matching personalities and finding a mutual respect for one another for what you do and for what they want is the key to success.

August 24th was surgery day, but we had

Someone who has had surgery to

transform his or her body is going to be a challenge because you’re not sure if they have any drive. This was not the case with Audrey. Her personality and fitness goals were great. She wanted to be pushed in the right direction and started on a fitness path. We sat down and talked about her past. I learned why she did the surgery and how now she realizes she needs help with incorporating workouts into her life.

ensure that we can work together. Some of the questions include: 1) Do you have any back/neck issues? 2) Any surgery issues or complications that will hamper your ability to work your core?

Since Audrey had bypass surgery, these medical questions were extremely important, as I did not want to damage any of the stitches.

do and then discussed her goals. Audrey

that she may have a hernia.

I explained how I trained, what we will 40 I PhillyFIT

Upon hearing that, a “red flag” went up. With the types of workouts I had planned, a hernia would put her back in the hospital. She would go two steps forward to then take five steps back to recover. I informed Audrey that she had to go to the doctor and get this verified.

As excited as she was to get started, we had to put a hold on our trainings. She looked sad. It took a lot of courage to pursue a personal trainer and here I was saying that we would have to wait. I am certain that she viewed this as a road block. I gave her a pep talk. “I’m still going to be here, so the faster you get this done the sooner we can get started.”

Audrey met with her doctor the following week and scheduled the surgery for a month later. During this time, I kept in contact with her so she stayed motivated.

By asking medical questions, I learned

no idea another road block was ahead.

While Audrey was being wheeled into the operating room, the anesthesiologist discovered that her hemoglobin level at pre-admission testing was too low. This had to be addressed prior to surgery.

The hernia surgery finally happened on November 2nd. Audrey recovered and received the “green light.” It has been about two and a half months since our initial meeting. We were both so excited to get started.

Dec 12th was the big day, our first

workout together! Audrey was under the weather, but she hung in there. Audrey’s weight was higher then she would like it to have been and her body fat was up in numbers as well. We used a Tanita body fat /weight machine. I like this machine because it uses a bioelectrical impedance system to send a signal throughout the

March/April 2008 • 215-396-0268 • www.phillyfit.com

PhysicallyFIT body. When the machine’s signal hits resistance, it is identifying the body fat.

position. It is something that takes time to learn, but once it is mastered Audrey will reap the benefits. This was a journey that Audrey was willing and ready to do.

A few weeks later, we weighed in again.

This time it was a gain of three pounds and over ten percent in body fat percentage. Initially, we were both disappointed. However, I learned two things as we discussed the results. The first was that she was about to get her monthly cycle. (This does affect the

determine risks of certain foods within the client’s body chemistry. I, on the other hand, can only suggest foods to eat that are more nutritious.

Food consumption is a key component

to weight management. It is best to eat four to six times a day to yield better results. I stressed the following points to Audrey: • No processed foods (that means anything that comes in a box.)

machine’s results.) The second was that Audrey mentioned that she was a horrible eater. She said that she needed her meals planned, otherwise she would go for the junk food.

• Precook the meals. Plan the meals like you plan your day.

• Eat a balanced meal with meats, vegetables, and carbohydrates—not too much of any one.

• Count calories to ensure awareness of what is being consumed.

• Do not eat or skip meals as this is counterproductive in weight loss.

On December 22nd, we worked out in

As a trainer, meal planning is a sensitive issue. I can not give out a meal plan without a degree in nutrition. A nutritionist would do blood work and a full body analysis, which would help to

the Pilate’s Center of Lambertville. Her workout entailed using the Cadillac and the Reformer. These are two primary pieces of equipment used to aid a person with Pilates. Pilate’s will help Audrey improve her flexibility and upper body strength. Some of the Pilate’s positions require supporting oneself in a plank

I have big plans for 2008 as Audrey and I will be meeting together three days a week. The remaining days of the week, Audrey will train on her own and log her workouts. We will review them during our workouts together.

We started band work to ‘get back in

the swing of things’ after the holidays.

Audrey realized how weak her body was, especially when we did a Pilates or band work. However, I did not let that discourage her; we just modified the exercise for now.

One day Audrey showed up, and

informed me that she had twisted her back in the shower. Despite the limited things we could do, she was a trooper. I could see from her facial expression that she was in pain, but she worked out as hard as she could. She was surprised that her back felt a little better when we were done. This was proof that Audrey was motivated to accomplish her fitness goals. She wants to become more toned and to build muscle and nothing is going to stop her - not hemoglobin tests, hernia surgery, or a bad back!

Check back with us next issue to see how

Audrey is doing and if she has continued to overcome the road blocks that are trying to dissuade her from achieving her fitness goals.

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610.541.6637 triciagrande@comcast.net www.massagebytricia.com March/April 2008 • 215-396-0268 • www.phillyfit.com

41 I PhillyFIT

PhysicallyFIT

Happy New Year! a

And That It Is N e w

Y e a r

f o r

P New Goals

P

and Successes!

By Annie Mitchell

I

hope you are rested and ready to rock and roll for a strong season.

As you sit and read this magazine, look out the window.

It is getting lighter and will indeed get warmer each week.

Now is the time to THINK, make a PLAN, set GOALS and to REACH for the STARS! Do not let anyone or anything get in your way!

We need to begin our sharpening phase to our season and understand and apply “mental training.” First thing’s first—“the sharpening phase.” What do you need to do to improve? “What are your weaknesses”? What can you do to improve and gain power, strength and flexibility? Can you add time and mileage to your workouts?

What distances are your goals and races? Do you have the time or do you need to reassess your timetable?

POWER

P

You can weight train to affect muscles directly related to your sport such as quads for biking and running. You can do leg extensions, walking lunges, squats, and high knee drills, which will all add power to your end result. Your back muscles for swimming will benefit from doing seated rows with pyramiding weight, and lat pull downs with a wide overhand and narrow underhand grip.

Stretch high or long and pull through all exercises as you need to maintain full range of motion. Drive hard and slowly return to the starting position to feel more of an explosion or acceleration motion.

Isolate and work muscle groups directly related to your body’s activity.

STRENGHTH

P

FLEXIBILITY

Do not forget full range of motion for all muscles. You can have all the power and strength, but if you are limited in your running gait and swimming pull through because you are too sore and or too bound from inflexibility, your hard work will be for “naught.” You want smooth flow to your effort when your exercise. Utilize stretching, Pilates, yoga and relaxing hot tubs and or saunas. Rest days to allow the shortening of muscles from a workout to release and relax are good! Take the time to stretch and release the muscles from their hard work. How bad can it be to spend a few minutes a day when the end result is lack of injuries and success to your sport?

ADAPTION

P

Allow your body to adapt. One week may be a power focus, another week may be strength and yet another you may add something like a tempo training where you quicken your steps on a run; ride at a higher RPM on your bike, use faster turnover on arms with swimming and even move more quickly between sets and machines when weight training!

It may only be spring, but it is not too early to give your body time to adapt to your program of increased workload. Soreness is a good sign that muscles are being stressed. You do need to add rest time to allow that sore muscle group time to heal. Exercise “breaks down” muscles but it is a good break down. Rest allows the healing process, which in easy terms is the healing and rebuilding into bigger and stronger muscle fibers. We want that. If you feel you are losing strength and turnover and falling back rather than making gains, you are “breaking down more muscle” at a faster rate than it can recover.

Change up workouts to add a difference to muscles rested and used.

An example would be to swim and then run, but on another day run to the pool and then swim. Weight train upper body one day and lower body another. Weight train upper body two days in a row and then lower body one to see what kind of fatigue and end result adaptation you get. Combine cardio and weight training: take a class and then lift or lift and then spin and finish with one mile on the treadmill. Combinations enhance the challenge to your body and your mental focus. Mental focus is next but first a little commercial on NAPS. What did she say? A nap? Don’t laugh. Can you take a day off completely from exercise to rest totally? How about trying to get a couple of naps in to rest the brain and body from any and all distractions? A lot of people feel naps are for sissies, babies and older adults. Not so at all! I take a nap every Friday, Saturday and Sunday.

Again weight train. Increase your workload, but be careful combining power with strength. Rest when you do not have the effort or energy to go to the gym and lift. Read your body when it is time to recover as you are adding a load to your system and directly to your muscles.

Can you add weights to the quads? Can you do a pyramid workout?

Each set add some weight, and continue until you cannot repeat more than five times. Then go in reverse and take off as slowly as you added the weight. Be careful that you do not add too much too soon.

Feel the burn in the middle of the muscles, not at the joint ends.

Joint ends are just that, the end of a muscle. The muscle attaches to the bone with tendons and ligaments. You are focusing on muscle power and strength. Feel the middle of the muscle burn. If your joints “hurt” and do not feel good as you work out or on the next day, you need to rest that muscle group. Too much weight and the muscle “recruits” tendons to hold! No injuries (that is the next issue!).

If you cannot fully rep your routine and feel slow and stiff, then you must rest.

March/April 2008 • 215-396-0268 • www.phillyfit.com 42 I PhillyFIT

PhysicallyFIT Those are my hardest training days. I may nap fifteen to twenty minutes or I may nap forty-five to even an hour every once in a while.

I feel fabulous afterwards and feel the next day’s workouts are better as I have literally lain down prone and silenced my physical and mental world. It may not be for you though, as some people can not shake off the effects of sleep. OK then, nap on your feet or in your chair or in your car. Sit quietly and do not use your cell phone, do not listen to the radio, and do not eat. Just plain rest or nap with your eyes open.

Breath yoga breaths and release that physical and mental build up for the day. Do not carry more waste into each day and workout than you have too.

Next, we need to look at an important component to fitness: mental toughness. One can eat, lift, run, swim, and bike all you want but what do you do when you step up to the line? You want to enjoy your sport, perform with consistency, and do your best for you.

Prepare yourself to “compete” or “play” with confidence. Why should your competition or game be any different than a workout? Ok, so there are lots of people who spend big bucks on bikes and have ripped bodies. Did they buy the bikes for looks? Did they diet and not train to look the part? You have worked to not only look the part but to DO THE PART!

NEGATIVE MOTIONS

P

are like little demons. They are naggin’ little pains in the backside and all you have to do is turn them off! Why waste effort on mental challenges? Tell yourself that, this day, you are strong, have trained hard, logged the miles in all kinds of weather, and are ready for the day. Talk to “yourself” and “listen” to yourself. Only you know if you have really given honest preparation to your event or activity. If not, be realistic and do the best for where you are in the time table of goals you have set.

What should you focus on? Do you look at others? Do you judge how you will do by others bodies and outfits rather than your weeks of sweat? Focus on your work and not others. How many times have you picked up a book and loved the cover and read the inside flap to see that it does not interest you? Like they say, “You can not judge a book by its cover.” Do I look like I could finish thirty-fifth out of 671 women? For goodness sakes, I am a fifty-three-year old woman who still believes the coyote will catch the roadrunner one day!

Get my point?

FEAR

that is the demon. It is ok to be fearful. You have done your homework and you know you have been pounding hard. Ease up on the doubts and “think” about what you are about to do and how well you will do it. I have butterflies every time I race. Yes, read that again, I HAVE BUTTERFLIES EVERY TIME I RACE. It is ok to be nervous but not to have doubts. Nervousness keeps you grounded so that you perform to excellence where as doubts chip away from your effort and deplete your performance.

FOCUS

P

on what you can control. Control has a lot to do with fear. You can control what you eat, when you train, where you train, your bike, your sneaks and knowing the course. You can not control flat tires or other people, so why waste time trying to figure them out? Challenge the course not your competition. Everybody needs to race, run, swim and bike over the same course so use the course as your number one challenge.

If situations come up during training or during an event that are not good, get over them. Flat tire? Get off the bike, change it and get back on and ride. Get the flat out of your mind. Focus on the course, catching up, pedal stroke and taking in water and finishing with a smooth strong kick!

P

VISUALIZE

what you will do in workouts and sport. Feel your speed, see yourself on the bike, running with the crowds cheering you on, feel your sweat; and most importantly, see yourself finish. No one ever worries about the start. Every one asks, ”Will I finish?” Of course you will because you see yourself doing it and that is why you like to “play.”

Write your goals and read them out loud. Listen to how they sound.

Write down and read how much fun it has been and will be. Believe in yourself and have fun. My goodness, time flies and I am out of paper. I will see you all as the season progresses. Maybe a good topic next issue will be injuries and equipment. Start sharpening for your “GOLD” as it is out there, and say out loud, “I CAN REACH IT!” Annie Mitchell is a Philadelphia age group tri/duathlete. Mitchell runs the spin program and does personal training at The Aquatic and Fitness Center in Bala Cynwyd. Annie has competed from local to world level and is currently ranked 3rd in the nation and world 50-54 age group duathlete. Her mantra: “moment.” She can be reached at amitchell@phillyfitmagazine.com

March/April 2008 • 215-396-0268 • www.phillyfit.com

43 I PhillyFIT

LocallyFIT

ERICA W

T he D ream and T he D estiny of

Erica Waller-Hill stands 6’4” and weighs in at well over 250 pounds. Amazingly, most of that weight is in her upper body; her shoulders are massive, and in her hand the shot-put looks not much bigger than a billiard ball. Befittingly, Erica’s dream is big too, that little piece of iron central to it; if all goes as she hopes, she’ll be hurling it at the 2008 Summer Olympics. It’s a goal to which she’s dedicated herself relentlessly over the past year, with endless conditioning, practice, meets and fund-raisers. Yet, training aside, there’s nothing at all ferocious about this gentle giant—indeed, her perpetual grin, almost girlish voice, humble demeanor and personal warmth are disarming. Just as well—she’s a director of middle school programs for the City of Philadelphia, and works as a support staffer with Ken-Crest Services for individuals with disabilities. When you hear her story thus far you might wonder if anything can hold her back:

“My twenty-nine years on the earth has been filled with joys, challenges and some disappointment. My track and field career began when I was in the seventh grade at Neil A Armstrong Middle School. At that point, I stood 6’1” and about 225 pounds. Students would tease me about my height… or stare. One day a man named Mr. Capista approached me in the hallway and told me he needed me on the track team to throw the shot-put. ‘What do I do with it?’ ‘Just throw it as hard as you can.’ The first track meet against Log College I broke the school record with 32’ 11 ½”.” But fate intervened, detouring me from immediate sports-stardom; I was hospitalized with for a week with unexplained symptoms. Because I was still only fourteen, they had me in pediatrics, with all the Sesame Street characters on my window. They didn’t know I had diabetes until they ran all sorts of blood tests. From this point, I knew my life would be different.

Moving to high school, I grew a couple of inches taller. My first year I continued track and field, but also competed in basketball and intramural volleyball. I preferred the shot-put and discus, since basketball required a lot of running, and I wanted to take the easy way out—such was the mentality I had in high school! By my senior year I was receiving more college letters for basketball than for track. I guess when you stand at 6’3” for all three years of high school and you’re averaging double figures in FG and RB, you’re a force to be reckoned with on the court. In track and field, I broke many records, becoming district champ for 1994 and 1995, ranked 44 I PhillyFIT

March/April • 215-396-0268 • www.phillyfit.com

LocallyFIT

WALLER-HILL fifth and sixth in PA. From 1996-1998 I was listed in “Who’s Who in Bucks County.” During all of these accomplishments I stayed an honor’s student, president of student council, board member of BEST committee, and secretary of my graduating class. In high school and college I received countless medals, which hang on my mother’s wall at this time.

My journey at Widener was unusual: I stayed, I left, I came back—and left again. My name became “Big E” and” Six Nine.” I held the college record for eleven years in shot put and discus; my shot-put record there remains unbroken. For four years after leaving I coached basketball and was the field coach for the boys and girls track team at my former high school. I loved coaching high school, but when the Temple University track coach contacted me and asked me to become their field coach, I couldn’t pass up the opportunity.

By Charles Peeples

me promise one thing, just wait eight weeks. I agreed. But at that time, no one knew how serious I was. With God’s help, and now that of an ever-growing army of supporters, I feel truly destined for a dream!”

ERICA WALLER-HILL welcomes any support and sponsorship she can find in her path to the 2008 Olympic Trials. Her website is www.destinedforadream.com

Charles Peeples, NSCA-CPT, NCTMB, whose articles have appeared in numerous fitness and bodybuilding magazines, is a well-known proponent for girls’ and women’s physical advancement (www.teamvalkyries.org). In addition to being a Nationally-Certified Personal Trainer, he is a Nationally-Certified Massage Therapist www. yourlocalpersonaltrainer.net. Contact him at Charles@ PhillyFitMagazine.com

My life after college was not easy; I got married, one of my children passed away prematurely and another was born early (but turned out beautifully and is now four with no complications). That pregnancy was rough! I had surgery at thirteen weeks and bed rest until my 33rd week. My third child left me hospitalized for over fifty days (almost until she was born).

But throughout all this I’d been building in my mind, the path to a long-held dream, one I’d always shared with friends and family. One day I’d go to the Olympics! I always watched, listened and cheered from the opening ceremonies until the close. My passion for making that trip goes far beyond what most people could imagine. I knew I always had the strength, drive, and dedication to achieve and compete at such a prestigious level. My doctor knew my love for the sport, and knew I was in good physical condition. He made

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March/April • 215-396-0268 • www.phillyfit.com

45 I PhillyFIT

AlternativelyFIT

Win Before Competing With

HYPNOSIS

By To d d S t o f ka

One thing that affects your sports performance on field is the fear of bad performance, or to put it simply, the fear of losing. Failure psychosis actually dogs one’s personality at every walk of life but it takes a winner to overcome it better than all others in the fray. In order to beat the fear, different sportspersons adopt different means—some ethical and some illegal. Blessed are those who naturally overcome their fears; however, the weak-hearted need not lose any hope for there are ways to avoid illegal means and still improve sports performance.

Hypnosis is there to help all sportspersons who are not only aiming for sports improvement, but also looking for ways to brush aside the temptation of performance enhancing drugs to increase their chances of winning. Hypnosis does all this and much more through behavior modification quickly and easily!

Hypnosis helps athletes and individuals by ingesting positive suggestions to the subconscious mind, which in turn, directs the conscious mind to act accordingly and banish all the negative thoughts. Once you know that your negative emotions

are being dealt with effectively, it automatically improves the focus on field.

The beneficial effects of hypnosis are well accepted in almost every sport, like golf, baseball, football, skiing, and mixed martial arts. Positive thinking and positive self-talk have always been considered as particularly motivational for sports people. Using hypnosis takes the positive change even deeper by doing the “rewiring” required at the unconscious level. If you somehow fail to lift your spirits on the field, a few sessions with a hypnotist could be ideal. What a hypnotist does is actually what should come naturally to you. Hypnotists just fill the void.

Positive thinking automatically comes to the competitors. A negative competitor loses even before the competition has actually begun, and an ultra-positive thinker wins before competing. Through sustained sessions of suggestions to the mind, the hypnotist resuscitates the positive winning attitude in the subconscious mind. The result is obvious. The subconscious mind directs the conscious mind, while on the field, to, “Just go for it, and forget about anything else!” This positive winning attitude translates into increased focus on the goal of winning. Overall, the sportsperson feels that he or she is in the zone and can compete with anyone.

Unless you are mentally tough enough to challenge the better athletes, you cannot achieve anything physically. Hypnosis is perhaps, the best thing to have ever happened to an underperforming athlete. The confidence, mental toughness, right attitude, and extra energy through positive suggestions could make all the difference.

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Todd Stofka is one such hypnotist working in the Philadelphia region. He combines hypnotherapy with NLP and all the latest techniques. He has been successful in his practice to effectively facilitate exceptional change for people struggling with issues such as sports and executive/business performance. He also experiences much success in using hypnotherapy for weight loss and smoking cessation.

Contact him at Todd@phillyfitmagazine.com. Office locations: Warminster office: Philly Hypnosis, CBHA Central Bucks Health Associates, 1250 Old York Rd Suite 102, Warminster Pa 18974 Upper Bucks: Philly Hypnosis, Savona Chiropractic, 164 N Main St, Dublin, Pa 18917.

March/April • 215-396-0268 • www.phillyfit.com

Intern’sTURN

William Erb’s Story A

little over a year ago, twenty-four year old Huntingdon Valley resident, William Erb had to make a decision: either start paying his mother rent or start losing weight. He chose to lose weight.

His mother’s ultimatum was more than

just tough love. William says her side of the family has a history of heart disease and diabetes. Both his grandfather and uncle died of heart complications in their fifties.

At almost 400 pounds, doctors warned William he was well on his way towards the same fate. Will agrees that he was very close to following in their footsteps and says he considered getting surgery to lose the weight.

“I was just getting tired of it,” says Will.

William explains that weight wasn’t

always an issue in his life. As a kid he kept active by being involved in sports.

He attributes most of his weight gain to eating a lot of fast food during his teenage years, and although he has no aversion to healthy food his problem was always portion size.

Taking on his mother’s challenge,

By Jessica Wilkins “The best part has been waking up

every morning, looking in the mirror and watching myself shrink,” says Will. “It’s a great feeling.” Will spends an admirable twenty five to thirty hours at the gym during the week and says that on the weekends he is there almost all day. Most of his time is spent doing aerobics; switching up his routine between different exercise machines. His favorite activity is spinning class, which he attends at least three times a week. “It’s fun. I started doing it with my cousin,” said Will. “It hurt at first but I got used to it and now I love it.”

Looking back on all his progress, Will

says things weren’t always so easy when he started, but with the help of friends, family and co-workers he has kept going.

An employee at Huntingdon Valley Bank, Will says that everyone at work is very proud of his weight loss. “He’s doing a great job,” said fellow co-worker Jami Needleman who has been a cheerleader for Will during his weight loss. “I just tried to help him so he didn’t get down on himself.”

Will’s hard work has inspired others to

Will decided to try Weight Watchers.

A combination between the Weight Watchers program and consistent exercise has enabled Will to lose 154 pounds in less than a year.

He has gone from wearing 3X and 4X sizes to an XL at some stores - something he says he hasn’t done since the eighth grade.

get on the ball and start losing weight, particularly by joining Weight Watchers.

Ed Ford, his best friend since elementary school, has lost eighty-six pounds on the Weight Watchers program and says that they help each other by lifting weights together and making healthier decisions when they go out to eat.

Looking back at pictures from Ed’s

wedding, Will remembers a time when the William before... world wasn’t so kind to him and his lifestyle was limited by his physicality. Now he looks forward to the upcoming year “enjoying life without people looking at you differently because you’re overweight.”

Talking with Will you can hear the

self-assurance of a changed man who says he plans to never fall victim to the habits that put him at two hundred pounds overweight.

“I have worked my butt off,” says Will.

“I don’t want to go back to that again.”

With friends and family at his side, William hopes to reach his goal weight 185 pounds.

When asked what he wishes for his best friend in the future, Ed answered, “Just for him to never give up and when he gets to his goal, to just keep on going.”

Still in his early twenties, Will hopes

to pursue some of the things he was missing out on before, like dating and going out with friends. “He’s got a lot more confidence,” says Ed. “We go out dancing on weekends now. He never used to do that before.”

March/April 2008 • 215-396-0268 • www.phillyfit.com

William after...

Jessica Wilkins will be graduating with a Journalism degree from Temple University in May. She hopes to combine her interest in fitness with her writing skills in a way that can become a viable career.

47 I PhillyFIT

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PhysicallyFIT

The PhillyFIT Challenge Team is Put to Another Test:

Cornerstone’s Extreme Boot Camp

By Claudine Ascher

A

hh Extreme…I hate to believe I am one of “those,” but I am proud to say yes, I am. Apparently, I am not the only one in the Bucks County area. Extreme Boot Camp out of Cornerstone Gym in Furlong, definitely lived up to its name.

Extreme Boot Camp consisted of an intensive six-week program, three days a week at 6 a.m., and one Saturday morning at 7:45 a.m. (that means no partying hard Friday night or you will suffer!) The first thing that gets your heart rate going is the time you need to get up in the morning during the beginning of the holiday season (the program started November 6th).

You must and are advised to warm up by the multiple instructors running the program. So, ten minutes on the elliptical was a necessity. Each day of the week there was a different instructor running the Extreme Boot Camp.

Tuesdays: Mark Ashby Wednesdays: Joanna Abbott, Cornerstone personal trainer Thursdays: Clark Simons, Cornerstone personal trainer Saturdays: Anthony Robinson

Initially, I was a little skeptical about this workout, as I thought

the possibility of instructors not bonding with the campers was there. However, I quickly realized that I was mistaken. Each instructor was exceptional on their respective Boot Camp day.

They all added a different flair to your workout and all of their drills were equally challenging.

The workout with Mark was your more typical “boot camp” style, with a lot of push-ups, mountain climbers, running, jumping jacks, pullups, and what he liked to call “active recovery.” Campers were punished for not counting out loud with more push-ups (You certainly did not want to get tapped on the shoulder, because you knew you were dropping and giving him “ten.” )

Joanna gave an interesting twist with her day by using bands, introducing us to half-hour spinning session, tons of squats, and

don’t forget the day she had us bring in backpacks so we could add twenty pounds to our entire workout! That’s an March/April 2008 • 215-396-0268 • www.phillyfit.com

49 I PhillyFIT

PhysicallyFIT incentive not to gain weight this holiday season.

Clark’s training day consisted of an intense circuit workout labeled as “The Zone.” You do a station for

forty-five seconds and have nine seconds to change to the next station.

Circuit stations consisted of pushups, weighted balls, lunges with weights, various crunches, and tons of other crazy things you could do in the time allotted. Who would have thought that forty-five seconds could be sooo long. You can do anything for fortyfive seconds, right?

Tony was our Saturday “Sergeant.”

His workout consisted of a lot of Pilate’s type core training, strength training and a kickboxing type workout. He was a stickler on proper positioning and offered easy ideas you can utilize in your workout program beyond Boot Camp.

I must say I was thoroughly exhausted by the time the six weeks were over.

Each instructor seemed to care about their “Boot Campers” progress. They gave them lots of encouragement and support. Each class, they would ask if any injuries had occurred or how everybody was feeling and tweak exercises accordingly for them. There were a lot of bonus items like: tee shirts, coupons, free individual calorie profile, a discussion with a nutritionist for an evening, and many more benefits to this program. Even though Extreme Boot Camp has a team like setting, it was still very personal at Cornerstone. Everyone walked away feeling like they

Claudine Ascher

survived and were proud of it. So I say, when you think you have done it all and need a fun and invigorating challenge where you make new friends with similar goals (survival!), why not take it to the Extreme—Cornerstone’s “Extreme Boot Camp.”

$2.49 Déjà vu Salon & Spa Media, PA

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March/April 2008 • 215-396-0268 • www.phillyfit.com

March/April 2008 • 215-396-0268 • www.phillyfit.com

51 I PhillyFIT

DescriptionFIT

DescriptionFIT

with Elizabeth Joyce March/April 2008 The New Moon in PISCES on March 7th brings a positive change with real estate and sales beginning to climb throughout the summer, Time to bring your projects to a satisfactory completion. This New Moon brings a special blessing to those who are ill, in denial, or addicted to bad habits.

The Full Moon in VIRGO on March 21st the Spring Equinox and an early Easter. Time to take stock of your life and decide what new beginnings you wish to make. Time for ease, balance and compromise in your family life and career.

PISCES: Polarity: Feminine Sign: Mutable Element: Water Planetary Rule: 12th House/Neptune Feet FOCUS: Visionary Ideals

THE PERSONAL SIGNS

ARIES (3/21 – 4/20) Frustration and Impatience can get the best of you this month, Aries, especially at home and at work.

Prepare yourself to think and respond kindly when tensions rise and ego’s clash. There is no point in getting involved in a power struggle or standing your ground in what’s really a no-win situation. Be careful and watch out for small accidents around the house.

Something could happen very unexpectedly. To keep physically and emotionally fit, stay in your own company. Meditate and find some quiet time during some evenings and weekends in March.

Don’t hesitate to take some well-deserved time for yourself. Taking a long, brisk walk or doing your workout can boost your intuition and release frustrations while bringing you new ideas and focus for your dreams and desires. Friendships and being close to someone are especially meaningful now.

a few weeks for the two of you to get together, so don’t be concerned about a slow start. It is also possible that a long-term friendship could turn into something special. You may be invited to join a club or organization or be asked to take a leadership role. Don’t say no, say maybe.

By month’s end, you’ll be all for it.

GEMINI (5/21-6/20) You could experience a boost in your income between March 7th and the end of May, Gemini. Keep a tight budget, because you are sure to have several unexpected expenses as well. A friend could ask you for a loan or an organization may ask for a donation. Do not hesitate to say no, because you must keep a tight fist on your budget. It’s time to expand your worldview or philosophy. Someone you talk to or something you read may inspire you to have faith, think positive, be active, keep physically fit and face the world with enthusiasm.

Your sixth sense will also be working for you, so listen to your inner hunches. You could receive a raise or promotion by month’s end. Romance is also on the way, but if a current relationship isn’t progressing as you hoped it would, the lunar influences could prompt you to move on. Passion sizzles for you Gemini’s!

CANCER (6/21-7/22) You have great energy and initiative, but you’ll have the tendency to push yourself to the max. Ease up and know when to quit, Cancer. If you overdo it, you could strain yourself physically, become ill or create an accident. These same rules apply for sleep. Make it a priority to meet or exceed your minimum sleep requirements every night right through May. March’s question for you is where are you going and when are you leaving? If a trip isn’t an option, or you’d rather stay home, this is an ideal time to take a class, online or in person, for fun or for profit. The timing is also great to attend a school or family reunion. Close relationships benefit you all year, and March is one of the best months to establish new friendships. It will put you in touch with people at a distance and give

you easy access to knowledge and information.

However, career relationships will be under a strain for awhile. Do your best to steer clear of workplace controversy and power struggles. Be sure not to push your limits with your boss.

LEO (7/23-8/22) Your home and family need more attention from you this month, Leo, whether it’s because of repairs and renovations or family needs. An infusion of cash arrives from a family member when it is most needed. You’re working on creating happiness and balance in your life and that’s the most important criteria to keeping physically fit. Keep in mind that this makes it easier to maintain a buoyant mood and high level of vitality. Your social world has been through powerful transformations since 1995 and more occur this year, thanks to the eclipse forces and Pluto’s transformation. Children, if you have them, continue to go through transformative change.

Romantic ties evoke powerful feelings, but may be a bit troublesome at times. With the current unpredictability of your finances, family provides much needed sustenance over the year, even if it’s only emotional support.If times are tough, it helps to realize that it’s only temporary and that the current situation will help you to achieve a worthy goal, because you’re headed in the right direction.

VIRGO (8/23-9/22) You could feel quite a money crunch around the 21st, Virgo, so try to stash some cash before then, if possible.

This is likely to be an unexpected expense, and possibly some to your attention in early March. A friend or loved one could need some financial help. Go ahead, if you feel comfortable with it, but don’t expect to be paid back. Since Easter arrives early this year, it’s a good time to plan some spring outings and get-togethers with likeminded people.

However, be cautious about getting involved with any group who expects contributions. If you’re a member of an investment club, encourage a conservative approach. Relationships are in focus

TAURUS (4/21-5/21) Hey, easy with that gas pedal this month, Taurus! There’s no point in risking an accident. Reschedule travel if you can.

Also, be careful of clashes with neighbors and your in-laws. You can be lucky if you plan a weekend or get-together with friends. Not only in sharing with some outdoor sports, but you could meet that someone special at one of these gatherings or events. Take note of any social activities scheduled around the New Moon on the 7th because whoever you meet could pay off by month’s end.

You could fall in love at first sight, but it may take March/April 2008 • 215-396-0268 • www.phillyfit.com 52 I PhillyFIT

the entire month and ideal for couples and singles, as well as business partnerships and friendships.

You’ll find people open to requests and more supportive than usual. Some will bring you luck.

Of course, there are those stressful days when people try to block your progress, but be patient.

Things are moving along well for you, just be sure to double-check all of your facts.

LIBRA (9/23-10/22) You can expect family tension in early March, Libra, and you may be preparing for a relocation or move. Work pressures will likely be the cause, but a domestic mechanical problem could also be the cause; check credentials before you schedule a repair, and do the same if you plan to consult a professional, such as an accountant.

You are in the spotlight at the Spring Equinox as the lunar energy gives you an extra measure of confidence. People near you may complain that you are less attentive to their needs and less willing to compromise. That’s okay because even a Libra, who represents partnerships, is entitled to some down time. Romance will capture the heart of some Libra’s with marriage plans possibly in the works. Others will make a fortunate career contact around the new Moon on the 7th. March has the potential of being one of the best career months of 2008 for you Libras. You are among the favored few at work and are headed for success. You’re perfectly placed to stand out from the competition, whether you’re content with your current position, in search of a new one or looking for a promotion. Just be careful to remain humble and don’t step on anyone’s toes.

SCORPIO (10/ 23-11/22) With tensions rising at work this month, it is especially wise for you to do whatever it takes to unwind each evening throughout March, Scorp, for good health and peace of mind. Also, be extra careful on the roads and while driving to avoid any possible accidents. You’ll be delighted with the comforts around the home early on. Get busy around the house, finish a decorating project, or simply enjoy time with your favorite people in your favorite space. You might feel that March is one big party, as you’ll have the right words to charm just about anyone. After the 11th, if you’re looking for someone new or want to create the perfect romantic and passionate moments with your partner, delight in doing so. You will also enjoy your children, if you are a parent. Work is stressful at month’s end and power struggles are likely with people who refuse to listen to reason or retreat, even a little. It will be tough to avoid those no-win situations, but do your best. If travel is a must, or you are planning a presentation, do it before the Spring Equinox, as people will be more receptive.

SAGITTARIUS (11/23-12/21) Action will center around the home front throughout March, and most events will be positive, even exciting and uplifting. If you are house hunting around the New Moon, you could be led to the perfect place to own or rent. You may also be remodeling, redecorating, or making a major home purchase.

Go easy if you need to borrow for any of these.

Buy less rather than more, and try not to get so caught up in the moment that you sign on the dotted line without a realistic look at your financial picture. The first week in March will be an inspirational one for you Sag. Use this highly creative influence for a hobby, or read a self-help motivational book to spark your thinking. You and your partner or romantic interest could be at odds over the Spring Equinox. It may be serious enough to cut ties when values clash. Above all, steer clear of any financial involvements with these people. At month’s end you may feel a little stretched with cash flow to cover your bases at home or at work. Family relationships and friendships promise to be positive, although some may suggest that you ease up a little with work.

CAPRICORN (12/22-1/19) You will need to budget your time this month as work, family, domestic responsibilities and relationships all compete for your attention.

Even so, you’ll be optimistic and prime to snap up an opportunity. Pay attention because loved ones may feel neglected when your attention is focused elsewhere. You’ll be on the go from morning to night all month, but enjoying most of it. You can expect to make several quick trips and lots of communication. For health reasons, if you can grab a few days, plan a get-away weekend with friends or your partner. Even a couple of nights at a nearby luxury hotel will provide a welcome break. You can expect controversy and frustration off and on all month, primarily in work and family relationships. You can work things out through open communication and compromise.

Money matters will benefit, but you must remain cautious and be financially conservative, as usual.

AQUARIUS (1/20-2/18) Your adventuresome spirit gets a boost at the Spring Equinox, Aquarius. Travel isn’t the best idea this month, because it will be difficult, and you are advised to use caution on the roads. Take a mental journey instead. Increase your knowledge online or by reading a good book. Charm and charisma will continue to set you apart from the crowd this month. Use this duo everyday in all you do. People will be especially favorable to your requests. Trade favors. You’ll want to choose your words with care and control between the Full Moon on the 21st and the 30th. Try to stay out of any conflict that erupts, and think calm thoughts rather than say something you may later regret. Although this is

more likely to occur at work, the energy could also affect family relationships. You could earn a welldeserved raise now, but you’ll also have the urge to splurge. Is it time to purchase that new car or new home? Tread carefully and save first. You might need to cover some unexpected expenses. Your workload begins to pick up after the 4th and will continue on through May. This influence makes it doubly important to carefully budget your time.

PISCES (2/19-3/20) You and a friend could have a difference of opinion that’s strong enough to cut ties as March opens, Pisces. Even if it blows over in early March, you’ll experience an encore at month’s end. Finances or values may be the issue.

But even friendship isn’t a reason to put your resources at risk or to compromise your beliefs.

However, March is your month to shine, Pisces.

Step into each day with confidence; it only gets better after the 14th. Turn on the charm, connect with people and make every day a winner. Since it’s your birthday month, give some thought to what you’d like to achieve over the next twelve months. Be sure to aim high and set ambitious personal and career goals. You’ll be the attention getter who attracts the interest of many this month. Almost all of them will be glad to do you a favor and grant your wishes, if possible. Your social life sparkles between the 4th through early May and you’re in a period that promises many fun-filled days and the potential to meet your soul mate. This is the year for you to take charge of your finances. If you have consumer debt, develop a plan, including deadlines, to pay it off in the shortest amount of time. Do the same to increase savings and retirement funds. You’ll gain the motivation at month’s end when you experience a real budget crunch. Be proactive for the future!

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

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

Contact her at Elizabeth@PhillyFitmagazine.com.

March/April 2008 • 215-396-0268 • www.phillyfit.com

53 I PhillyFIT

March & April 2008

March 8-9 ECCC Philly Phlyer -- NCAA Road cycling Place: Philadelphia, PA Website: www.eccc-info.com March 9 Bike Line Criterium Series Place: Allentown, PA Website: lehighwheelmen.org

Mid-Atlantic Multisport Indoor Triathlon Time: 8am, Place: Upper Main Line YMCA, Berwyn, PA, Phone: 610-644-0440 Email: info@midatlanticmultisport.com Website: www.midatlanticmultisport.com Loop Hike on AT and Game Lands Hiking/backpacking 5mi.

Time: 11am, Place: Allentown, PA Phone: 610-262-3578 Email: gabby@enter.net March 11-May 24 Beginner 5k Class, Road/trail running Time: 6:30pm, Place: Doylestown, PA

Email: susan@forerunnerfitness.com Website: www.forerunnerfitness.com March 15 2008 Run4Luck, 4 mi.

Time: 9:30am, Place: Lancaster, PA Phone: 717-951-0004 Website: www.active.com Strasburg Road Race Cycling.

Place: Lancaster County, PA Website: www.redroseraces.com Winter Pickle Run Series Finals Time: 10am Place: Ridley Creek State Park, PA Phone: 610-328-3979 Email: Tim@runtheday.com Website: www.runtheday.com March 16 Frozen Foot Winter Series #3 5k Road/trail running.

Time: 2pm, Place: Elizabethtown, PA Email: racedirector@appliedracemgmt.com Website: www.frozenfoot.com

calendar of events Lt. J.C. Stone 50km UltraMarathon Time: 7am, Place: Allison Park, PA Phone: 724-826-1819 Website: www.hamptonrotary.com Mt. Penn Mudfest Trail Run Road/trail running, 15k.

Time: 10am.

Place: Reading, PA, Phone: 610-779-2668 Email: rhornpcs@aol.com Website: www.pretzelcitysports.com March 29 Walking with Friends 3rd Annual Cancer Support Walk-a-thon Time: 10am, Place: High Bridge, NJ Phone: 908-432-4157 Website: www.active.com 4th Annual Coventry Challenge 5k and 1-Mile Fun Run/Walk.

Time: 9am, Place: Pottstown, PA Email: paulfisher@educatingforlife.com Website: www.pretzelcitysports.com Kirkwood Road Race Cycling.

Place: Lancaster County, PA Website: www.redroseraces.com March 30 CB Family YMCA 5k, Road/trail running.

Time: 9:30am, Place: Doylestown, PA Email: info@bucks5kseries.com Website: www.bucks5kseries.com Sunshine Run 5k Time: 8am, Place: Brookhaven, PA Website: www.runtheday.com April 3-Oct. 2 Thursday Night Training Series Road cycling.

Place: Allentown, PA Website: lehighwheelmen.org April 4-6 3-Day Triathlon Boot Camp Presented by Mid-Atlantic Multisport.

Place: West Chester, PA Phone: 610-644-0440 Email: info@midatlanticmultisport.com Website: www.midatlanticmultisport.com/ camps.html

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April 5 Brave the Race, 13.1mi, 5k, 1 mi.

Time: 8am, Place: Atglen, PA Website: thebraverace.com 10th Annual Building Tomorrows 5k run, 2-mi walk.

Time: 10am, Place: Bloomfield, NJ Email: mzrace@OYMP.net Website: www.OYMP.net

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KING of PRUSSIA DENTAL ASSOCIATES Brad G. Jacobson, D.D.S., P.C. 491 Allendale Rd., Suite 306 Call for FREE CONSULTATION - 610.337.2989 or 610.265.4142

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7th Annual Pottstown YMCA Spring Forward 5k Time: 10am, Place: Pottstown, PA Email: jallen40315@comcast.net Website: www.pretzelcitysports.com Tyler Arboretum 10k Trail Race Time: 9am, Place: Media, PA Phone: 610-459-2764 Email: cearley@inspectit1st.com Website: www.runtheday.com Collegeville Run Around 5k Time: 9am, Place: Collegeville, PA Website: www.runtheday.com

March/April 2008 • 215-396-0268 • www.phillyfit.com

April 5-30 Whitewater Season Opener.

Paddle sports (kayaking/canoeing/ rowing/rafting) Place: Near White Haven, PA Phone: 800-443-8554 Email: Info@WhitewaterChallengers.com Website: www.WhitewaterChallengers.com Fools Run Scholarship Races, 10 mi., 5k.

Time: 9am, Place: Kutztown, PA Phone: 610-683-3157 Email: kutztownoptimist@hotmail.com April 6 Kevin Cain Make My Day 5k Time: 1:30pm, Place: Havertown, PA Email: Mhayes@phillypark.net Website: www.kevincain.org RACC 5k Run Time: 10am, Place: Reading, PA Phone: 610-779-2668 Email: rhornpcs@aol.com Website: www.pretzelcitysports.com April 12 Genesis Adventure Race Adventure racing/adventure sports: 20 mi. bk, trek, kayak.

Time: 9am, Place: Ringwood NJ Phone: 203-262-3376 Email: info@genesisadventures.com Website: www.genesisadventures.com High Road Transition Clinic with Todd Wiley Multi-sport (duathlon/triathlon) Time and Place TBD Email: nathanp@highroadcycles.com Website: www.highroadcycles.com April 12-13 5th Annual Philadelphia 2 Day Cycling Classic Road cycling: 35-86 mi.

Place: Philadelphia, PA Website: www.phillyracing.org April 13 Legs Against Arms 5k Race/Walk Time: 7:30am, Place: Philadelphia, PA Phone: 215-765-8703 Email: info@legsagainstarms.org Website: www.legsagainstarms.org Emmaus 4 Mile Road Race Time: 9:30am, Place: Emmaus, PA Phone: 610-969-3483.

Website: www.active.com New Hope-Solebury Spirit Run 5k Time: 10am, Place: New Hope, PA Email: info@bucks5kseries.com Website: www.bucks5kseries.com Inaugural Sugar Free Miles 5k Place: Wilmington, DE, Phone: 302-654-6400 Email: wayne@races2run.com Website: www.races2run.com April 18 Relay for Life of Villanova University Time: Noon, Place: Radnor, PA Email: julia.bonfante@cancer.org Website: www.relayforlife.org April 19 Eco-Quest Off Road Triathlon 2.5mp, 5mr, 10mb.

Place: Bloomsburg, PA Website: quest.bloomu.edu/ecoquest.cfm B and R Annual 5k Run

Time: 9am, Place: Feasterville, PA Phone: 215-355-2700, ext. 130 Email: dwestpower@yahoo.com Website: www.bandrhealthclub.com2

Website: www.cvrtc.org/racespring2008.

Jersey Shore Relay and Marathon Distance Run, 26.2 mi.

Time: 8am Place: Seaside Heights to Asbury Park, NJ Phone: 732-542-6090 Email: jsrc@hotmail.com Website: www.jerseyshorerelay.org

Hibernia Mt. Bike Short Track Mountain and cross cycling.

Time: 12:30pm inc.

Place: Hibernia County Park, PA Email: morrisd1@aol.com Website: www.Mid-Atlanticevents.com

Tri for Kids Sake Sprint Triathlon 300ms, 16mb, 3mr., Place: Landisville, PA Website: www.hempfieldtri.com

Today Media,

2nd Annual Rally in the ValleyDate Mountain biking for all!

Time: 8am, Place: Wissahickon Park, PA 1st Proof 10/17/07 Email: execs@phillymtb.com Revision #1 Website: www.phillymtb.com

or your friends together and form a team!

Time: 6:15 pm check-in begins; 7 pm start Place: Meet up on the steps of the Art Museum for the 5-kilometer (3.1-mile) run/walk along MLK/West River Drive, Philadelphia, PA. Website: www.ucpphila.org April 24-26 Penn Relays Place: Philadelphia, PA Phone: 1-888-736-6849 Website: www.pennathletics.com

Lenape Survival Challenge A unique two-person team event that begins with a 4.5-mile run through scenic rolling hills, followed by a .5-mile run/climb up Spring Mountain, finishing with a 2.5-mile canoe race to the finish.

Time: 9:30am Place: Perkiomen Watershed Conservancy, 1 Skippack Pike, Schwenksville, PA Phone: 610-287-9383 Email: lhorning@perkiomenwatershed.org Website: www.perkiomenwatershed.org

Please return within 24 hours

Hibernia Off-Road Duathlon 2mr, 12mb, 2mr.

April 25 Time: 9am, Place:Issue Coatesville, PA MAIN LINE Who Date: TODAY December 2007 BMRC Out & Back Party Run 4 mi.

Email: morrisd1@aol.com Client / e-mail / fax: Physicians Weight Control Time: 7pm belinda Website: www.Mid-Atlanticevents.com

Account Executive: Perkiomen Valley Strides for a Cure Matt L. 5k Run, 2-mi Walk.

Time: 9am, Place: Spring Mount, PA Place: Boathouse Row, Philadelphia, PA Phone: 610-297-5356 U.S. 40k Time Trial Challenge Website: www.runbmrc.org andPAfax back to (302) 656-8420. Ad may Email: appear smaller than actual size and is info@pvstrides.com Road cycling: 20,Proof, 40k., Place:sign Middletown, not indicative of color. Design is property of TODAY MEDIA, INC. and Website: is not to be duplicated or reproduced.

April 26 www.pvstrides.com April 19-20 Rev.#2 ($25) Website: www.redroseraces.com Liability: All advertisementsNature and supporting imageAdventure files areRace accepted and published by the Publisher upon Cure Youth X-treme AVA Walk 10k and advertiser are authorized to publishTour the de entire contents and subject Revolutionary Runrepresentation that the agency Rev.#3 (+$25) Adventure racing/adventure sports: 12 hrs.

Ephrata Road cycling: 3 stages.matter Place: Pike Creek, DE, Phone: 302-697-1191 thereof.

Thecourse agency and advertiser assumeState liability arising therefrom 5, 3, 1 mi. Challenging certified through Place: Ohiopyle Park,forPAany and all claims Place: Ephrata, PA against the Publisher.

Email: thomas.sunde@state.de.us Website: americanadventuresports.com Website: www.redroseraces.com Website: Clienthome.comcast.net/~gccottrell/ revisions will be billed scenic Valley Forge National Historical Park to benefit park preservation and maintenance. club.html $25 per revision after the first Includes three-mile ______________________________________________________________________________________ Teal Ribbon 5k walk and one-mile Elwyn Maximum 5k Run/1k Walk Authorized Approval Signature (no charge) revision.

The Sandy Rollman Ovarian Cancer April 20 youth run.

Time: 9am, Place: Elwyn, PA Foundation welcomes casual and competitive Dash for Organ Donor Awareness 10, 5, 3k.

Time: 8:30am, Phone: 610-834-1550 Phone: 610-891-2656 athletes to get off the couch and grab those Place: Philadelphia, PA Place: Valley Forge Park, PA Email: susan_foster@elwyn.org running shoes... The Run/Walk will be a “Pure Website: giftoflife.kintera.org/faf/home/default.

Email: web@valleyforge.org Philly” event with course entertainment by the asp?ievent=226736 Website: www.revolutionaryrun.org April 27 Mummers, Philadelphia Historical Characters April 24 7th PhillyFIT BASH Girls with Gears. A Women’s Cycling Event and the Eagles cheerleaders. Participants will UCP 5K Corporate Run/Walk All proceeds to benefit four local charities!

Road cycling: 5, 15, 25, 40, 62 mi. receive a T-shirt and post-race refreshments.

Get ready for an after-work workout.

Time: 8-11am walk/run; 11am-3pm BASH Time: 7am, Place: Limerick, PA Place and Time: The 5k run will commence The event is open to teams and individuals Place: Velocity Sports Performance Center, Phone: 610-495-0584 at the Carousel House of Fairmount Park, who want to get some exercise for a good 700 Veterans Circle (corner of Jacksonville Website: www.carolforheart.org Philadelphia, PA at 9am. cause. As one of the first events on this and Street Roads) Warminster, PA Cumberland Valley Rail-Trail Race, Run, Cost: $20. Race-day registration begins at year’s “5K calendar,” the date makes the UCP Phone: 215-396-0268 Ride & Ramble 7:30am inside the Carousel House for $25. event a perfect warm-up event for seasoned Website: www.phillyfit.com Road cycling: 30k, 10:45am; 15k and 5k, Website: Register online at www. racers. Last year, more than 1,000 people 11am, 1pm. sandyovarian.org participated, so get your office, your neighbors Place: Shippensburg, PA

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www.physiciansweightcontrol.com March/April 2008 • 215-396-0268 • www.phillyfit.com

55 I PhillyFIT

DescriptionFIT

DescriptionFIT ADVERTISEMENT

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

If you are one of the millions of Americans who suffer from lower back or neck pain, you know how debilitating it can be. Burning, shooting nerve pains and muscles in constant spasm make even the simplest movement an ordeal. Often, just finding a comfortable position is virtually impossible.

Traditional treatment starts with medication and bed rest and ends with the prospect of surgery – a painful, expensive, frightening experience. Treatments such as acupuncture, epidural injections, hot/cold therapy, massage and other "therapeutic" techniques may offer limited relief.

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56 PhillyFIT I X X X I IPhillyFIT PhillyFIT

When the disc retracts it can stop putting pressure on the spinal nerve or spinal cord. Thus the term "Decompression."

Once the nerve is decompressed, 80% of patients will notice a decrease in arm/leg pain.

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Decompression Therapy may also be useful in determining the overall prognosis of passive care and expediting the phase-in of rehab protocols. Clinical findings suggest Decompression will create a relatively quick initial response. Patients who will do well tend to feel a sense of relief (which can be direct pain cessation or a centralization of pain and/or reduction to an ache or stiffness) within six sessions. Full relief, if attainable through this passive treatment, will usually be in as soon as a few weeks. (Occasionally a "stubborn" pain syndrome may continue to improve slowly over 15 sessions, though this is not the norm.) Often, patients wl be treated in 4-6 sessions and notice enough relief to allow active rehab to begin. Their Decompression may continue (pre- or postrehab depending on the methods chosen) for 4-6 further sessions before discontinuing or reducing the frequency.

Typical frequency is 3-5 times per week. The extent and seriousness of the symptoms will determine if more than 3 sessions per week should be used. Treatments only take about 25-30 minutes, and again, most insurance companies cover them.

For more information on how you can benefit from the Decompression Therapy System (DTS), call Tri County Pain Management Center 215-957-5400 or the Precision Pain Management Center at 215-657-9393.

-0268 March/April 2008 • 215 396-396 www.phillyfit.com -0268 November/December I 215-396-0268 •I www.phillyfitmagazine.com November/December • -215 • www.phillyfit.com

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