S PARTIAL PROCEED CHARITY EVENT AL RESCUE GO TO WAGS ANIM
pm November 15th 11-3 , ay nd Su sh Ba IT yF AT! Inside the 10th Phill MUST BRING YOGA M . or do e th at on rs pe Only $5.00 per
COME TRY ALL TYPES OF DIFFERENT WORKOUTS! PhillyFIT Magazine is hosting our 2nd marathon workout event smack in the middle of our upcoming PhillyFIT Bash! 80 Vendors Tons of live interactive entertainment The Bash is the biggest health and fitness expo in our area! The participants will decide, "Who Teaches Philly's Hottest Workout?" Trophies Awarded
Sunday, November 15th 11:00-3:00pm Location: Philadelphia Sports Clubs 1 Highpoint Drive, Chalfont Call 215-396-0268 for information Several different presenters showcasing 15-20 diverse workouts on stage, in a group exercise format. This is approximately a 3-hour workout marathon. Come join in and do as many workouts as you can! Vote on the best workout of the day!
$5.00 Registration Fee at the door. MUST BRING A YOGA MAT!
Jami@phillyfitmagazine.com or fax 215-396-0288.
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publisher’s page
If there was a gym for the soul, what would it look like?
Who would go? Current photo taken November 2009 by Joe Chielli
Time to realize that working on inner morality is just as important as working on outwardly appearances, and lifting spirits is just as important as lifting weights.
Ponder this: Are you holding up your end of the bargain? Living up to your commitment to another person? Respectful of expectations held by another? Wouldn’t it be great if every relationship we encountered along life’s journey came with some sort of water-tight contract? We’d all sleep a little better at night if this was actually the case, right? Even in relationships that do come with a traditional contract (marriage, business partnerships, etc.), sometimes those vows and arrangements are taken lightly, even ignored completely over time. Have a business partner? A teenager? A spouse? New gal pal? A caregiver? If you’re a partner to someone who you rely upon and who relies upon you, I encourage you to read on – especially if things haven’t been exactly kittens and rainbows lately. Whatever happened to that Golden Rule? You know, “Treat others the way that you want to be treated.” Is it in need of some polishing? It’s such a simple little thing; only ten words in fact. Heck, I know the human race is peppered with imperfections, and I understand that there is really no such thing as an “ideal” person. Perhaps it’s because we all have less and less time to be introspective – to really hold up a mirror to our souls, our character, or our sense of morality. Maybe there’s just too much noise out there to distract us from what is important. Is everyone too busy downloading apps? Tweeting? Posting updates on Facebook? I think we’ve all been drinking too much Google Juice. Wouldn’t it be nice to order up some trusting friend6 I PhillyFIT
ships ON-DEMAND instead of the last Entourage episode? How about if we could all download kindness or loyalty? What if we all ran on compassion, rather than Windows? And whatever happened to that thing called trust? Did that go the way of the Betamax? Hey, I’m not ragging on tech advances; it’s just that I’ve noticed a fundamental shift away from traditional values like commitment, loyalty and devotion. It’s left me wondering WTF? And I’m so not LMAO. We all need to be more LinkedIn to the real feelings of others! How do we all find a way to cope while keeping our original agreements and commitments in tact? How can we maintain the integrity of
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the relationship through all the noise and challenges?
Take this short quiz: 1. When was the last time you made a promise to someone and let them down (intentionally or unintentionally)? 2. When was the last time someone let you down? 3. When was the last time someone let you down and you confronted them about it? 4. Have you ever sabotaged your own likelihood for success, fearing potential failure? 5. Have you ever entered into a relationship/partnership knowing full well that you could not hold up your end of the bargain (but did anyway, thinking you could slowly become that person over time)? 6. Have you ever terminated a relationship because deep down inside you thought you weren’t good enough, smart enough or passionate enough? Or the opposite, have you stayed in a relationship even though you knew you were with someone that really didn’t measure up to your reasonable standards? 7. Are you gung-ho at the beginning of a relationship/partnership, but fade in excitement/enthusiasm over time? 8. Has the number of failed partnerships outnumbered the successful ones in your adult life? 9. Do you have a mentor or are you a mentor to another person? 10. Do you openly acknowledge your personal character flaws and talk candidly about ways to improve this behavior with the individuals in your life that mean the most? If not, why not? 11. Do you embrace two-way communication or run from your failures (or potential failures?) 12. Have you ever found yourself in a relationship of some sort in which you could simply not walk away, even though you knew it was toxic and flew in the face of your own values and principals? I know these questions aren’t so easy and I also realize that many variables contribute to how you shape your responses. But in answering them (even quietly to yourself) did you give your inner soul a workout; did you break out in a bit of a sweat? Is your conscious panting? In other words, are you feeling sore and achy on the inside? Whether we get burnt, or we’re the one doing the burning, maybe we should all take heed at the very beginning of a relationship. At first, a woman might not notice the strange and annoying idiosyncrasies of her brand new fabulous partner, but then over time these flaws kinda-sorta bite her in the butt. It’s like during the honeymoon period, love really was blind and, then all of a sudden – Bam! It got contact lenses. Next we foolishly ask ourselves, “Why is this happening to me? Why didn’t I see it before?” You may need to take a step back and reassess. Think about what you’ve promised, and how you are going to get back on track and deliver on that promise. Maybe terms and boundaries need to be more clearly defined? Maybe both parties were just caught up in the romance, novelty and excitement of what “could be” and now, sadly, it’s evident that you need to walk away and go in opposite, yet prosperous directions.
If the relationship is worth salvaging, find that precise quality that attracted you to your partner and make that your number one focus. Identify his or her strengths and empower them to completely own that portion of the relationship – especially if their strength is your weakness. Then, recognize what your partner first saw in you (that sparkle, that openness and non-judgmental nature) and bring back the positive things about yourself that made your partner smile and believe in you. Time has a nasty way of turning us all into lazy creatures of habit. Months may pass and partners realize they haven’t said, “I love you,” bosses realize they haven’t said, “Good job” and parents haven’t said, “I’m proud of you.” There’s an old saying: “What you put in, is what you get out.” So if you’re not giving 100% of yourself to your relationship, partnership or friendship, then how can you expect other participants to do the same? And (not to get too deep but) if you aren’t saying, “I love you,” “Good job” or “I’m proud of you,” maybe it’s because you have a negative perception of yourself, therefore the idea of offering praise to others just confirms your own lowly self-image. (Geez, I wonder if Dr. Phil needs a sidekick.) Maybe there is a gym for the soul? Come to think of it, perhaps it’s a place where “life coaches” serve as personal trainers for the psyche. I’ve never really had my own personal life coach, probably because I’m very independent. Yeah, I’m that Alpha gal who has always chartered her own course, even in choppy waters. Let’s face it, a life coach is a bit of a luxury and it it’s not covered by Keystone. So, if this is the case for you, I say be your own life coach! We’re all adults. We all make decisions and choices every day. Learning from these decisions is what makes us human, helps us grow and learn. It’s like we all have to turn our fat (baggage and bull*&#!) into hard muscle (integrity, pride and achievements). Heck, I know I’m rambling a bit, but this subject is so important to me and I know it strikes a chord with many PF readers in different ways. Perhaps the sentiment of holding up your end of the bargain can best be illustrated in a few stories. Can you relate to some or all of them?
LOVE AND MARRIAGE: Katie and Gus wedded seven years ago (itch, itch) and recently pulled out their wedding vows one cold winter evening (on their Anniversary) to reminisce, share a few tender moments and enjoy the comfort and private memories by the fireplace when suddenly… “You know Gus, it would have been a lot easier if your vows read a little more accurately, like: “I promise to never miss an Eagles game on TV, and sit on the couch all day, every Sunday, while you cook, clean, and take care of the kids. I vow never to lift a finger and just sit on my butt all day. I promise to always leave just ten drops of milk in the carton and continually try to find just the right pair of sunglasses so wifey doesn’t notice my stares at other younger women,” Katie said jokingly as Gus rubbed his chin.
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“And Katie, it would have been a lot more honest if when you read your vows, you told me that you promised to gain 15-25 pounds shortly after rings were exchanged, and I wasn’t allowed to make mention of it. I would have respected you more if you vowed always to wear sweats to bed and swore you’d spend every hard-earned dollar that I brought in on trendy designer handbags.”
that harsh feelings were ancient history. Patti and Karen did meet up and vowed to be a bit more sensitive and less judgmental when discussing love interests. New boundaries were set and a relationship was updated.
“Keep Lois out of this Gus.”
“Listen mom, I’m sixteen. In two years, I’ll be eighteen. So we can argue about this for the next two years, or you can just accept it. It’s my body.”
While this snarky dialog helped Katie and Gus put their true feelings on the table, the underlying issues are reciprocated disappointment and deflated expectations. While humor is used as a device here, the bottom line is that Katie and Gus are COM municating and airing out their discontent, which may in fact help them truly see the areas they need to adjust. Perhaps agreements and compromises can be made. Katie could spend less dough on designer accessories and Gus could miss a game or two to spend time with Katie. And if you love someone, you work on the relationship, because it’s not just about you.
BUDDIES AND GIRLFRIENDS: Karen and Patti were friends since the eighth grade. They shared secrets, special coming-of-age moments and confided in each other when life got difficult. One day, Karen (unintentionally) offended Patti by making fun of her boyfriend (not knowing that he was now a fiancée). This foot-in-the-mouth faux pas cost Karen the friendship because her words cut deep. I was always judging her decisions, and often raining on her parade due to my own discontent with my own life. The two didn’t talk for a decade until one day out of the blue… YOU’VE GOT MAIL: “Hi Patti, I know that we haven’t talked in like forever and each year at your birthday I cry like a baby. I miss your friendship and your spark. I realize I wasn’t really holding up my end of the bargain of being your BFF and I want to make it up to you. Say yes or I will tell your Mom that in the sixth grade, I had to use pliers to untangle your braces from Seth Peterson’s.” “Hi Karen! It’s been years! I can’t even believe you remembered Seth! I’m actually Facebook friends with him now – no pliers needed. I’m glad you reached out. I over-reacted to what you said about Joe back then and as it turns out, I’m no longer with him and could actually use my BFF back.” “Great! Let’s get together for Martinis and Madonna Sat. night. I’m sure we can get into the groove again! Call me!” This is a case were technology actually saved a relationship. We all know that confronting someone from your past is the hardest part. No one wants to be rejected. Somehow, in land of virtual forgiveness, it’s less intimidating. No voice to over-analyze, there is time to pause and think about what you’re going to type next. The surprise of hearing from that individual made it easy for Patti and Karen to reunite and learn from the smudges of the past. A lot can happen in a decade and they both determined 8 I PhillyFIT
PARENTS AND TWEENS/TEENS: “We talked about tattoos, Ryan!”
“You wouldn’t have a body had I not put you on this earth. And listen, I thought you and I had an understanding! We talked about this and piercings and crazy haircuts just six weeks ago. We made an agreement. You get to skateboard in your empty pool as long as you abide by our rules. Which meant no tattoos? Don’t you remember? You promised your Dad and me that you’d honor this! What happened?” “Tina happened, Ma. She thought a tattoo would look cool so I just —“ “You just wanted to impress a girl? What happens when Tina decides she likes boys that jump off bridges, you gonna do that too?” “I get it. I’m sorry. I should have told you but I knew you’d say no.” “Well, let’s just move on from this, but the next time you decide to do something permanent to your body, think about whether or not you’d still want it in 10, 20, 40 years. Know what I mean?” “Yeah, I get it. Tina didn’t really like the design anyway.” In this instance mother and son “duke it out” but in a respectful, loving, caring way. They both acknowledge that a mistake was made, but no one is hung out to dry and the consequences of Ryan’s tattoo is a permanent reminder that he disappointed his Mom – and she thought that was enough. In parenting, there are no contracts, just discussions around the dinner table (and these days, even those dinnertime talks are hard to come by!) Kids will be kids and all parents need to remember that they were once kids. These relationships swirl around a specific kind of love – unconditional love.
IT’S JUST BUSINESS: Donald Trump says it best: “It’s not personal, it’s just business.” But what happens when partners Jerry and Blake go from start-up to a melt-down. “Dude, I thought you were going to do the payables and receivables this week. We’re really behind.” “I would except I do everything around here! New business development, marketing, proposal writing, hiring and firing. I
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don’t know how to fit it all in! Maybe you can help this week Blake!” “Well, we agreed that we’d do certain tasks and you know Quicken isn’t my thing. And for the record, you don’t do everything. I’m the one that keeps clients humming and that means billable time. I’m the one that finds the solutions and does the daily problem solving. I’m in the trenches every day doing what clients pay us for! You’re supposed to be in charge of the back office stuff!” “How can I be in charge of that with everything else that has to get done!” “Well, if there are no invoices going out, then there’s no money coming in. So we’ve got a problem. We talked about this dude, and you agreed that this was a comfortable arrangement.” “Yeah but all my other responsibilities at the time were unforeseeable. Don’t you get that—or are you too busy with your two-hour, two-martini client lunches?” Okay, So Blake and Jerry had an agreement at the beginning of their business venture and be it a handshake or tasks on paper, all office aspects were clearly delineated. But, things come up, problems have to get resolved and what you agreed to at the beginning might be in need of some altering, as reality sets in. It’s clear that there’s some animosity brewing and talking it out is the key. Frustrations and resentments stem from feelings of deflated expectations. If your partner isn’t meeting your expectations, best to nip it in the bud. That’s right. Communicate! As circumstances change (and they will), revisit those initial agreements and talk about the challenges before you erupt into a crazed state. No one wants to be viewed as weak, or a failure, but it will only get worse if you’re not truthful to your partner, or yourself. Then the lies and cover-ups start to pile up like those leaves you can no longer ignore in your driveway. Talk about issues when there are fifty leaves on the ground, not 500. See what I mean?
me the way that I treat them, I’m cool. Sometimes even that is asking too much, I know. The Jami of yesterday would probably say WTF and just purchase a one-way ticket to I-never-want-tosee-you-again. Today’s Jami is a bit more patient and aware of the long-term benefits of a truly meaningful relationship. I’ll tell ya, I often think about Carrie, Miranda, Charlotte and Samantha (Yep, you know, our gals from “Sex and the City”). If you truly examine their characters, they are so different. A free spirited, “fashionista” journalist; a neurotic semi-jaded naturalist; a manicured, wispy, privileged, kept woman and an unabashed, unedited sexaholic vixen – yet this quad sticks together through it all. They cry together, laugh together and learn from each other in profound ways. Was it the Cosmos or was it the conversation? I’m going with the conversation (but a Cosmo sure can help.) And, while I know that these characters are fictitious, to me they are very real. They represent perseverance, forgiveness, acceptance and love. (Personally, I can’t wait for the sequel). When life gets tough, they huddle. When life’s curveballs are too much to bare, they have each other—and out of that comes an organic (or orgasmic) strength that helps them carry on…until the next disappointment. If there was a gym for the soul, I think it would be found in the compassionate and caring heart of another human being. And that gym’s doors would always be open – 24/7. That gym would help us find a way to cope, keep our basic, original agreements intact and keep the integrity of the relationship a top priority through all sorts of change. “There’s one sad truth in life I’ve found While journeying east and west The only folks we really wound Are those we love the best. We flatter those we scarcely know, We please the fleeting guest, And deal full many a thoughtless blow To those who love us best.” ~ Ella Wheeler Wilcox
* * * * I follow famous motivational speaker, author and acclaimed life-coach Tony Robbins. I’m not a seminar attendee addict or lecture junkie, but I like listening to him on TV and various radio programs. Something he said really struck me. “If you do what you’ve always done, you’ll get what you’ve always gotten.” I think this simple sentence is just brilliant. To me it asks, “How the heck are you going to improve, unless you make a change, take a risk, face your fears and strive to be the man or woman you know you can be?”
Dr. Phil’s no dummy. I came across these steps on his website recently and decided to re-publish them for this issue because I think they’re very poignant. They are especially relevant if you respond to stress or disagreements with typical patterns of avoidance, rage, denial and retreating. These attributes can be barriers to calm, impactful communication and can create even more of a rift between you and your partner, loved-one or business colleague. I think the steps below are simple, yet effective.
If your relationship is running on fumes, do something about it. As a Mom, a wife, a businesswoman, a sister and crazy do-it-all type-A person, I can tell you – no one is perfect, and certainly not me! I have hopes that others also have high moral and ethical standards. As I get older (and maybe a wee bit wiser), I’ve learned to fall back on that Golden Rule. As long as others treat
• Give or receive input. Be open to receiving input from your partner. You have to be willing to test and be tested. You don’t have to say everything you’re thinking, but everything you do say has to be accurate. If your partner asks you if you’re upset, and you are, you have to Continued on page 10
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be willing to say, “Yes.” It’s important that both partners know they are going to be told the truth. • Reflect content and feelings. After receiving input from your partner, verify that what you are hearing is what your partner is actually saying. You’ve got to say, “What I hear from you content-wise is...” Then, to make sure you understand what he/she is feeling, you can say something like, “The feeling I’m getting from you is resentment/anger/hurt, etc.” • Accept feedback and respond. If you are the person who is giving the input, you have to clarify things if your partner isn’t hearing what you are honestly trying to say. If you are the person receiving the input, you can respond once you know what you are responding to. Now that you are clear on what your partner is really saying, you can accept the feedback. • Stay in the moment. Stay with the issues at hand. Do not discuss past history at any time during this process.
• Do not leave. Do not leave the discussion until it is completed. To keep it from dragging on, you can negotiate a time limit beforehand so that both of you know how long the conversation will last. All the above bullets have been abstracted from Dr, Phil’s website at www.drphil.com - “Communicating with Emotional Integrity” (http://www.drphil.com/articles/article/317) - All rights reserved. Here’s wishing you and your loved-ones a very warm and wonderful Thanksgiving Holiday. And hey, watch those carbs! All the best,
Please join me at the 10th PHILLYFIT Bash and Workout-a-thon. This is my way of putting PHILLYFIT sponsors in touch with you (in person) See pages 20-27 for more info
to challenge us!
We challenge you...
Claudine Ascher
Cathy McCarthy
T
Susan McInerney
Kristine Labhart Lloyd Yancey
Rebecca Ritter Charles Peeples
Heather Hoehn Julius King
Michael Volpicelli
he PhillyFIT Magazine Challenge Team is throwing down the gauntlet, and accepting any and all challenge offers. If you have something new and unique in the world of health and fitness, and would like our Challenge Team to put it to the test, tell us about it. We'll take your challenge.
Our team knows no limits. If you have something related to health, fitness, nutrition, healthy dining... whatever, invite us to take your challenge. We'll send our crew to your location to test your product or service and our experience and results will be written up in an upcoming edition of PhillyFIT Magazine. You might beat us... we might beat you. Either way, you can expect great exposure --- and FUN for all. Our team brings to the table a wealth of experience and wide range of backgrounds. We are available in teams of three or as a large as our entire group. (Some team members are not featured in this photo). Call 215-396-0268 or contact editorial@phillyfitmagazine.com for pricing details and to schedule a CHALLENGE.
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letterstothepublisher
PHILLYFITfamily Published by: Jalynn Concepts, LLC Publisher: Jami Appenzeller-Yancey Art Design: Buxmont Media Copy Editors: Heather Hoehn, Bev Appenzeller Distribution Manager: Jim Appenzeller Cover Photography: Photo of Mayor Michael Nutter by Joseph Del Palazzo. Photo of Dr. Drill Instructor by Bill Mason Images. Photo of tennis girl Jennifer Shulkin provided. Publishers Page: Jami’s hair by Amy Chandler, Fresh Hair Studio in Southampton, PA. Photography by Joe Chielli, Make-up by Alexandria at Church Street Studios in Philadelphia, PA Editorial Research: Beverly Appenzeller
Hey Jami, We received our mags today and I just finished reading your Pub Page, from the Sept/Oct issue about you and your sister’s 31 year “asbsence.” It was incredible. I actually felt all the "weight" being lifted off you with each paragraph. Great job...amazing. Fernando Paredes, CPT, NASM, NSCA
Jami, OMG! Your article about you and your sister was amazing! I brought PhillyFIT with me down the shore, to my folks place for the weekend, and everybody in the house was grabbing the magazine and checking it out! You rock! Sincerely, "Mr. Mike" "Taz" Andrus Hi Jami, I really, really enjoyed your story on Raw Food. Your enthusiasm on the topic has made me want to try even harder to eat better and choose raw veggies, fruits and nuts over other foods. I was wondering if you might be able to email me the recipe for the Raw Sweet Potato Pasta Salad your friend raved about. It sounds like something I would really enjoy. Again, thanks for getting me excited about Raw Foods!
Calendar Of Events: John Beeler Ad Sales: Jami Appenzeller jami@phillyfitmagazine.com Rita Henry ritahenry@phillyfitmagazine.com Philly’s Fittest Photographer: Bill Mason
All inquires are welcome... Call us NOW! 215-396-0268 Fax: 215-396-0288 www.phillyfitmagazine.com Jami@phillyfitmagazine.com
Hey PhillyFIT~ The Workout-a-thon was my first PhillyFIT event...it was GREAT! Amazing! Thanks Jami! Wendy Talis AFC Jenkintown
Advertising Deadlines: Reservations for the Jan/Feb 2010 issue: Ad Copy Due By: December 5, 2009 Payment Due By: December 10, 2009 PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bi-monthly, distributing 50,000 magazines to more than 2,000 locations in the Philadelphia, Bucks, Delaware and Montgomery Counties. Address all submissions of advertising, calendar entries, photos, inquiries and letters to the above address. PhillyFIT Magazine does not assume responsibility for unsolicited materials. PhillyFIT Magazine will assume that all unsolicited materials are being submitted for possible publication and should the material be published, no fee is due to the submitting party. It is our understanding that the submitting party holds models' releases on photographs submitted. Physicians' Pages are paid advertisements. PhillyFIT Magazine does not knowingly accept false or misleading advertising or editorial content, nor does the Publisher assume responsibility should such advertising or editorial appear. PhillyFIT Magazine reserves the right to edit letters to the editor and other submissions for clarity and space availability, and to determine suitability of all materials submitted for publication. Before implementing any exercise or diet modification mentioned in PhillyFIT Magazine, readers are advised to consult with their physicians. No reproductions of printed material are permitted without the consent of the Publisher. All rights reserved.
Good Morning Jami, Just wanted to touch base and say thanks again for a great function (Workout-athon) on Sat night. You did an amazing job!! We had a fabulous time and made a lot of great contacts. Can't wait till the November 15th PhillyFIT BASH now! Tony and Renee Girifalco Mona Vie Jami, Thank you for a great time at the workout marathon! What a great idea and fun time! I met some great people. I plan on making it to the PhillyFit Bash Nov 15th! Thank you for a great experience! Keep
doing what youre doing, you're great at it! Donna Monaghan Balance Fitness Hi Jami, Nice Workout-a-thon event last evening! Our team thoroughly enjoyed the workout and the healthy meal! Some are grumbling about the soreness (smile) today, but that is all part of the territory! We have the November 15th BASH date blacked out and we will help you make it bigger and better than ever! See you there! Val Skripek Dr. Drill Instructor Boot Camp Jami, Awesome Workout- a- thon event yesterday! My body feels like I was hit by a truck, HA! I am so sore, but it was well worth it!! Count me in on the next PhillyFIT Bash too! Michael Volpicelli Dear Jami Appenzeller-Yancey and Editorial Team, I love your magazine and never miss your events! I enjoyed participating in a demonstration here in Bucks County at the 8th PhillyFIT BASH. I'm writing to suggest that you consider featuring Zumba Fitness in an upcoming issue. As an instructor, internationally ranked USMS swimmer and formerly deconditioned Philadelphia lawyer, I have experienced the benefits first hand and can attest to the effectiveness of the Zumba Fitness workout. I also have classes which are filled to capacity and can attest to the benefits enjoyed by my students. Please consider a feature on this phenomenon that has swept 77 nations and is approaching its 10th year. It is no fad and has helped millions regain their health and their smiles. Thank you for producing such an excellent and informative magazine --- keep up the great work! David L. Topel Jami, We were honored to compete for the Hottest Workout title and our group genuinely enjoyed the evening. I found myself getting into workouts that I never thought I would have interest in or the guts to try. It felt wonderful to be there with the support
of my fellow DDIP'ers and our mission was fulfilled. It has been said that "It's not where you are, but who you're with." I'd say that sums up the workout-a-thon, as we were in good company. Semper fidelis, Dr. Drill Dear Jami, I am a long-time reader of the magazine and have always enjoyed and admired your honest sharing of yourself in your Publisher Page editorials. You have outdone yourself this month--which is understandable since what you were expressing came from so deep a place. Thank you very much for all you do. We've never met, but I believe that your husband Lloyd is a very lucky man! God bless, John Dear Jami: I have been reading your articles in PhillyFIT Magazine and I really like what I read. You are a good writer and you have really touched my heart with your article in the Sept/Oct issue about re-bonding with the family. With best wishes, Victoria Millennium Day Spa Jami, Thank you very much for publishing the very nice and extremely well written article by Charles Peeples about our field hockey club W C Eagles. We have been overwhelmed by the number of people who have read this article and mentioned or e-mailed what an outstanding piece it is and how proud they are to be associated with our club. I have also received a number of inquiries from parents who would like to have their daughters train with our club. Once again, thank you very much for including this article in PhillyFit and if I can be of any help to you or your magazine please do not hesitate to contact me. Much appreciated. Jun Kentwell Director of Coaching W C Eagles
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30
Days to Failure By Wade Hoover Personal Trainer/Author/Motivational Speaker
I can’t take it anymore! Last weekend at a golf outing, I watched a friend of mine, sit in a golf cart eating a hot dog off of a bun with a knife and fork! Something has to be done about this. It’s getting ridiculous! These fad diets have people acting absolutely nutty. Too many people have been taken advantage of for too long, and I cannot sit by and watch this craziness any longer. It is time to put a stop to the “Fad Diet!” These diets are beyond extreme and they DO-NOT WORK! They are nothing more than a 30 Day-to-Failure pyramid scheme. Did you ever notice that just about every “fad diet” is promoted by telling you how much weight you can lose in thirty days? Would you like to know the truth about why that is done? There are two reasons. The first is simply this, we are Americans and we want everything instantly. This causes us problems in just about every aspect of our lives, and it creates tremendous marketing opportunities for anyone selling anything, especially diets. The second reason that diets are promoted in this way is a stroke of marketing genius. It is, in reality, a type of pyramid scheme. First, the advertiser hypes the diet; they tell you what you want to hear. They make wild claims and promise, “easy,” “fast” results. “Oooh! This sounds perfect for me,” you think. “Fast and easy, just the way I like it!” Then, you buy the book, video or plan, (whatever it is) and start losing weight – fast. Awesome! Well, yes it is awesome, but not for you. Unfortunately it is actually more awesome for the seller. You’ve made a purchase and had some success. You are telling all of your friends about this great new diet that sheds pounds fast. Now they make the purchase too, and they tell their friends and they tell their group. Do you see how it works? For every original sale, they make more sales exponentially until they are rich. 12 I PhillyFIT
So, what’s wrong with that? They get rich, who cares? They sold a great product and that’s capitalism and that’s the way it should be. Ok, I agree. However, they did not sell a great product, they sold you a bill of goods. When you go on a diet, any diet, you are taking in fewer calories. You are creating a calorie deficit. You burn calories all the time by moving, exercising, breathing, and simply just existing. It takes calories for your body to not break down. Your muscle cells burn calories simply by existing and so do your fat cells! Actually, muscle cells burn forty percent more calories (at rest) than fat cells. Hooray for muscle! With this being said, 3,500 calories equates to one pound. So, once you create a calorie deficit of 3,500, meaning you have burned off 3,500 more calories than you have taken in, you have lost one pound of body weight. Great, so what’s the problem? The issue is your metabolism. Now don’t freak out! Everyone gets carried away with the “metabolism” thing. You can control your metabolism, to a degree. If you continue to eat regularly, and properly, you will continue to burn calories. The problem with the “fad diet” is that it uses your metabolism to make a profit then ruins it for you! As I said, when you go on the diet, you are taking in fewer calories. You are curbing your appetite, or eating things you enjoy while cutting out things that have more calories (like carbohydrates), which you don’t miss – at first, but actually
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Lighter Mac & Cheese Nourishes 4-6
Ingredients 12 OUNCES UNCOOKED ELBOW MACARONI OR WHOLE WHEAT ELBOW PASTA 2 1/2 TBSP FLOUR – MIX WHOLE WHEAT WITH WHITE FLOUR Occasionally, I add lobster tail shells to the simmering milk for added flavor
2 CUPS LOW-FAT SOYMILK 1/4 CUP LOW-FAT COTTAGE CHEESE
Methodology
50 PERCENT LIGHT CHEDDAR CHEESE, GRATED (about 2 cups) (Cabot) EXPERIMENT WITH MIXED CHEESES (Gouda, Mozzarella, Swiss, Ricotta, etc.)
Bring 2 to 3 quarts water to a boil in a large saucepan. Stir in 2 teaspoons salt and the macaroni; cook according to the package’s directions. Drain the pasta and leave it in the colander; set aside.
1 TSP DIJON MUSTARD
Add the milk, flour, mustard, and salt to the now-empty saucepan. Whisk smooth and bring the mixture to a slow boil, and then reduce to a simmer. Continue to simmer, whisking constantly, until the sauce has thickened and is smooth, about 2 minutes.
1 TSP WORCESTERSHIRE SAUCE
Reduce the heat and gradually whisk in the cheese and Worcestershire sauce until melted and smooth. Stir in the ham, peas, and macaroni.
SALT AND WHITE PEPPER TO TASTE
Nutritional Analysis per 1 cup serving: Calories 314, Calories Total Fat 6g, Sodium 258mg, Carbohydrate 49, Fiber 1.5g, Protein 16g
OPTIONAL – ADD 1/4 CUP FROZEN PEAS AND 1/4 CUP DICED CANADIAN BACON
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Your body wants balance. It will fight to keep that balance. Your body will adjust to your diet, but not immediately. Once your body feels that it is no longer in balance, that there is not enough food coming in, it will slow down your metabolism. Your body will burn the calories at a slower rate in order to prevent starvation. Your calorie deficit will be gone. You will try to continue with the diet, but you will have less and less success until you give up. You will go back to your old ways, feeling like you have failed, when, in reality, it was the diet that has actually failed you! Sadly, now that you have slowed down your metabolism, returning to your old ways will put the weight back on and even make you heavier than before you started! This is known as the “yo-yo effect.” Now you know why the effect happens. There is something else that happens when you simply take in fewer calories to lose weight. When your body feels that it is going to starve, it not only begins to burn calories more slowly, it also adjusts the way it burns calories. As you lose fat, your body will burn the fat more slowly and begin instead to burn off the calorie hungry muscle, to preserve the stored calories in the fat cells! So even if you are still losing “weight,” you are saving fat and losing muscle. This will not give you the look you want. Even though “fad diets” are hot for a while they always go away and do not work. One of the most popular “fad diets” is from the infamous Doctor Atkins. His no-carb diet has been around a long time. Thousands have tried that it and some still swear by it. I’m just wondering, after all these years, where are all the thin people? You would be better off eating a balanced diet, which includes carbohydrates, proteins and fats. Eaten in the right ratios, about forty-five percent carbohydrates, forty percent proteins and fifteen percent fats, your body will keep a healthier balance. Just aim for these percentages while shopping (everything is clearly marked now) and you’ll be fine. There is something else you can do to lose weight properly. Eat smaller meals about every two hours. When you eat this often, your body knows that nourishment is always on its way. Now your metabolism will speed up and continue to burn calories. The best part is that your stomach will start to shrink! That’s right. As you eat smaller meals, your stomach will shrink and you’ll feel full with less food. At this point, you have sped up your metabolism and shrunk your stomach. This is the healthy way to lose weight. In addition to eating properly, you should also add regular exercise. Exercise will speed up the process and it will also help prevent the loss of fat burning muscle.
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PhysicallyFIT
6
Ways to Jumpstart Your Child’s
Tennis Career By Jennie Shulkin
The French Open has just ended, and you are deeply inspired by the tennis champions on television. You think, “Wouldn’t it be great if my child could hold that oversized trophy one day?” Oh, it would. My name is Jennie Shulkin, and I am sixteen years old. I have been a competitive tennis player on the junior tennis tour for seven years. I have gone through the pain and the glory, and I am sure that there will be plenty more of both in store. Now looking back upon my many years of training and competing, I wish I had only known then what I know now. It would have allowed me to navigate through the tennis world easier and follow a smoother path from the first time I ever picked up my electric pink mini-racquet to playing competitively in national tournaments. Now, you can benefit from my experience, which will aid you in shaping your child into the next tennis star! Follow these six easy steps:
1. WHEN TO START Ideally, you want to begin to interest your child around the age of six years old. (If he or she is older than six, it is not too late to start.) You need to make sure that he or she wants to play tennis because pushing a youngster only causes him to resent you and what you are pushing. Spark interest, before ever setting foot on the court, by taking him to watch professionals compete or even practice. “Arthur Ashe Kid’s Day” at the US Open is a carnival-like event with games pertaining to tennis and practice matches with some of the world’s best tennis players before the actual grand slam. Also, World Team Tennis is a fun event where tennis teams compete against each other in mini matches played in multiple cities around the country. Music, prizes, and half-time shows will make your child smile. These two events appeal to children and are more relaxed than a real professional tournament where people must stay seated for long periods of time, keep quiet, and feel the intensity of the players on the court. If your child detests going to these child friendly events, put this article down since he or she can not succeed without the initial love of the game. After your six-year-old becomes interested, you should begin to start the actual tennis playing. There is a logical reason why six years old is the right age to start tennis. The average under-sixyear-old does not have the concentration or the ability that an older child would have already developed. Although toddlers often enjoy waddling around the tennis court, they tend to avoid listening, focusing, and, overall improving. Time and money 16 I PhillyFIT
are squandered away at such a young age. In addition, starting as a toddler and having tennis as the earliest memory can cause a teenager to feel that his whole life has only revolved around tennis (from three years old until the current age). The result could lead to a burn out, where he is disgusted with the sport so as to refuse to play tennis in a competitive situation ever again. On the other hand, starting at the age of ten will most likely hold back a child’s junior career. Some players have been competing in tournaments since age eight and benefiting from that experience. How can a child that starts playing at ten and begins competing at twelve expect to possibly keep up? It is said that one gains as much from one match as three private lessons, meaning that missing years of match play could be detrimental in the long run. So, age six seems like a nice compromise, right? Hopefully, you will steer clear of wasting time and money, avoid burnouts, and still benefit from essential practice and match play early in your child’s life.
2. HOW TO BEGIN When starting to play tennis, you should go to a local park, teach your youngster the basics to good strokes, and throw a couple of tennis balls to him from the same side of the net. This should only be done for around ten minutes once a week (or twice a week if your child asks to play more). If you do not play tennis, however, you probably would not feel comfortable starting your child. If that is the case, go to the nearest tennis club and enroll your child in a friendly clinic for young beginners. You need not look for the most senior pro or the pro
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coaching the national players. Rather, find one known to do well with teaching little kids. These coaches are sometimes considered “babysitters.” A clinic is good since it is often more fun for children to be with other children and learn together. The clinic should only be once a week so as not to be overwhelming.
3. FINDING A LIFE COACH After your child feels ready to go past the casual clinic (usually around a year) and become more serious, you need to begin private lessons. I advise you to ditch the pro running the little kids’ clinic. Generally, that coach is really nice and sweet, someone with whom your child would have fun learning tennis. Why do you not want him or her? If you want your child to become a high-level player, a fun coach will not get you there. You are looking for a life coach—a coach that one will stay with for life. He should have at least five years of experience teaching, but is still in his twenties or thirties. A young, experienced coach will know what he is doing as a teacher and will not be too far away from competing himself, so as to not forget what it takes to win. Your child, your coach, and you must respect each other and get along well to have a healthy relationship and be able to improve in tennis. The coach needs to be truly interested in your youngster’s game, rather than money. A way of knowing if he is just coaching for the money is if at the one-hour mark of an hour-long lesson, the coach ends the session abruptly—even though his frustrated player just missed a forehand into the net and desperately wants to end on a good note—completely undisturbed with his pupil’s feelings and ready to move onto his next lesson. Overall, the life coach must be willing to travel to tournaments to analyze his pupil’s strengths and weaknesses, have multiple openings in the week for lessons with your child, and most importantly, really be dedicated to developing your child’s potential in tennis.
going to sectional and national tournaments on every weekend of the spring and summer, and surrendering a normal social life and free time. The highest level is to go professional, a dream that many seven-year-olds possess, but alter as reality shows them how unlikely it is to succeed at this. Still, it is possible. It is more probable when children are home-schooled, have a personal coach, practice five hours a day, and travel across the country to national and international tournaments. Whatever your child and you aim for can be done depending on how hard your child is willing to work, how serious he is, and a little bit of talent, too!
5. STARTING TOURNAMENTS Before diving into tournaments, your child needs preparation. At around seven or eight years old, depending on ability, he or she should begin playing practice matches with his peers or interclub matches with other tennis clubs. Practice matches do not really count for anything, so they are a fun way to work out strategies, game styles, and strengths and weaknesses without the pressure of being in a tournament that counts for rankings, trophies, and dignity! This practice will at least give your child a taste of what tournament play will be like. You need to know that tournaments are physically and, especially, emotionally draining. Whenever your child seems to have a fairly stable and wellrounded game along with physical fitness and mental toughness, you can sign him up for district tournaments. He or she should be around eight or nine years old for a couple of reasons. If a child starts playing tournaments consistently at age six, for instance, he or she is likely to burn out. Similarly, a twelveyear-old starting to play tournaments would not be ideal. As was mentioned above, he would suffer from not having early experience in the under ten division.
4. SETTING GOALS
6. PLAYING TOURNAMENTS
Sometimes it is not so easy to find a life coach in a snap—I still have not found mine for sure. The important thing is to keep practicing and improving in tennis with whatever training is available to you. One important step is to set goals for what your child wants out of the sport. He needs to at least have a general idea without any influence from you. This can be done at ages seven through ten. If there is not a coach, converse alone with your child. If you have found the right coach, then your child, you, and the coach need to discuss what the player wants to do and how it is going to happen. This means that you, as a parent, need to decide how much traveling and lessons you can afford financially. Also, you need to see if your job allows you to take many days off to travel and watch matches. Tennis matches are not on a predictable schedule, so you must have a flexible schedule. Your child needs to decide what goals and what sacrifices he will make to accomplish the dream.
There are different levels of tournaments that range from the easiest to the most advance. Tournaments can be classified as district, sectional, national, super national, international, and professional tournaments. Typically district tournaments are the best place for beginning tournament players. District tournaments are open to a small group of people—such as the city and suburbs of Philadelphia—so a smaller number of boys or girls can enter them. In addition, the higher-level players do not play this level of tournaments, since they choose to play sectionals, instead. This makes district tournaments the friendliest and least competitive type.
There are a few main categories of tennis goals. The one that requires the least commitment is to be a high school player and a district level player in tournaments. Playing twice a week is sufficient. There is no need to give up a social life or academics. The next category is to play college tennis, a very common aspiration. This calls for playing almost every day of the week,
If your child wins many district tournaments or gets to the finals, it is advisable to step up to sectional tournaments. It often takes even a talented child a year or two to really dominate an age group at the district level. So at around age ten, your child should be taken to play in the higher level. Note that sectional tournaments do not have an under ten division, so he or she must play up in the under twelve division. With a larger draw of older children able to enter, it is challenging for a ten-year-old that is new to sectional tournaments to win even one round. If your child is not crushed by this reality and is willing to persist, then he has qualities of a champion and
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should continue trying to win a round or two. The experience is good for him. A goal without action is just a wish. All that means is that you and your child need to follow the above steps and put your hearts and your lives into tennis. If your child wants to be the next Rafael Nadal or Venus Williams, it is possible. Just do not hold back. These six steps are only the beginning steps of a long journey into competitive tennis. To learn what else needs to be done to succeed in the tennis world beyond the beginning and to find out about life on the junior tennis tour, buy my guide, It’s All About Rankings and Enemies: Life on the Junior Tennis Tour. Dream Big!
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What is
Ayurveda? By Jenifer Shapiro
Ayurveda is a system of medicine that originated in India several thousand years ago. The term Ayurveda is of Sanskrit origin made up of “ayur,” which means life, and “veda,” which means science of or knowledge. Basically, Ayurveda means “science of life.”
While Ayurveda is a system of medicine, it differs from allopathic medicine in various ways, the main difference being its focus on integrating and balancing the body, mind and spirit. The second main difference is the inherent belief in Ayurveda that it is the balance of one’s energies that brings health. Rather than focusing on “fixing,” Ayurveda focuses on reestablishing a harmony and balance to the body, mind and spirit. While new to many in the west, India has held Ayurveda as its main system of healing for generations. Like Ayurveda’s influence in the U.S., western medicine has begun infiltrating India’s health care systems as well. I believe an integration of the beliefs of Ayurveda with the knowledge of western medicine is a powerful combination.
Ayurveda and the Constitutions Ayurveda bases much of its work on what it terms the body’s “constitution.” At a high level the word “constitution” refers to an individual’s overall health as unique to their body’s own inner ways of healing itself. This includes an individual’s tendencies for imbalance and their physical, mental and spiritual resilience to return to balance naturally.
One’s constitution is referred to as their “prakriti,” which is the term for the overall characteristics, physical and psychological, that makes up the individual and creates their unique state of health. Digestion, breath and the way a person moves as well as their thinking processes and ability to change are all a part of prakriti and most practitioners will attest that one’s prakriti, or constitution, never changes over the course of one’s lifetime (even though dominances may shift). To make things easier to understand, there are three main qualities that form one’s constitution in Ayurvedic medicine. These are termed the doshas and their Sanskrit names are vata, pitta, and kapha. Here are a few core aspects about the doshas: • Each individual dosha of vata, kapha and pitta is actually constituted of one or two of the five basic elements which are space, air, fire, water, and earth; these energies relate to the balance and imbalance of an individual. That means that each person has their own unique balance of these doshas. • Dosha’s can be rebalanced through energy therapies, physical activities, the use of herbs and the use of foods, as well as through thoughts which manifest as energies in the body/mind/soul. • Imbalances of these doshas cause various forms of health problems – mental/ emotional, physical and spiritual.
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OVERVIEW OF THE DOSHAS KAPHA Kapha is a balance of the elements of water and earth with earth often being dominant. This dosha’s energy is often represented in the following ways with individuals who have a predominantly kaphatype constitution: • Relaxed, easygoing personality. • Tendency toward slower, gradual movements and speech. • Strong health, strong mental stability. • Physically often a stockier, solid build – often slow digestion. • Can tend toward hoarding things. These are the characteristics of a dominant kapha constitution when the body is in balance. When a kapha constitution is out of balance, you might see: • Low energy and weight gain. • Stiffness and feeling chilled. • A sullen, pale tone to the skin. Especially the face. • Excessive sleeping, especially late in the morning. • The feeling of “blah,” as if nothing brings you comfort. • Lack of motivation to start new projects or finish old ones. To shift these qualities, here are a few examples of what those experiencing kapha imbalances can do to return to balance: • Choose what are termed kapha-pacifying foods (meaning they pacify the kapha imbalance to allow it to come to balance). These are foods such as warm foods, soups that are lighter – no creams), spicy-hot foods and heavier grains like buckwheat and barley. • Excess salt aggravates kapha, so limit salt intake. • Add ginger and other heat-enhancing spices like turmeric. • Sweets can often pacify kapha as long as it is of a certain type. Honey – especially clover honey – is good for kapha imbalance. Honey is really the only sweetener I use with strong kapha imbalance. Even sucanat can aggravate it. • A sluggish kapha constitution needs to bring up energy. Do some type of more vigorous exercise a few times a day for ten to twenty minutes. Dancing is great as it opens chakra energy too. Walking is good for kapha’s in balance, but something more vigorous when you are out of balance. • In cold weather, kapha’s out of balance can get a deep chill that goes to the bone, so keep warm in the winter to balance. Hot baths are great, especially with the water element of kapha, which can be limited by too much cold as the energy stagnates. • Keep your sleep patterns regular – no naps. Daytime sleep can aggravate and maintain a kapha imbalance.
PITTA Pitta is mostly about fire with a balance of water. This dosha’s energy is often represented in the following ways with individuals who have a predominantly pitta-type constitution: • Sharp mind that can jump a bit with a sharp tongue. • Competitive in nature and often passionate about their causes. 20 I PhillyFIT
• Strong digestion which can amaze their friends when they can eat a lot at once. Can also be aggravated if they miss a meal or have caffeine without food. • Often fair skinned and medium build though with changes in diet, can put on excess weight. • Strong speakers and leaders, challenged at following the pack. Can complain a lot about what others aren’t doing. These are the characteristics of a pitta constitution when the body is in balance. When a pitta constitution is out of balance, you might see: • Strong urge for sweets and creamy desserts. (I find myself drawn toward pudding when my pitta is out of balance.) • Irritable and even angry for some with an inner frustration that feels challenging. • Stomach upset, can cause diarrhea and feeling as if ulcers are present (consistent feelings of this type of heat can cause ulcers as well). • Redness of skin and eyes – think overheated with pitta imbalance. To shift these qualities, here are a few examples of what those experiencing pitta imbalances can do to return to balance: • Nearly the opposite of kapha imbalance, go toward cool – not too cold – foods such as watermelon, veggies, especially cucumbers, can assist. • Eliminate foods that cause heat such as meat, spicy foods, cheeses, alcohol and foods/dressings with vinegar, especially red vinegars. Note that this is basically a vegetarian diet which is a bit on the bland side of things. • Limit external heat as well – take less or cooler showers/baths; no sweating in saunas or Jacuzzi’s or sweat lodges for a while. External heat can really kick up an imbalance, even causing nausea. • Keep exercise more relaxed – yoga (not “hot” or exercise-type yoga, classical hatha is recommended); walking rather than running or intense exercise. While many pitta’s like to run, it is not a good idea to run fast in the heat of a summer day if you have a pitta imbalance. • Also, deep breathing in through the nose and out through the mouth can assist.
VATA Vata is a balance of the elements of air and ether. This dosha’s energy is often represented in the following ways with individuals who have a predominantly vata-type constitution: • Quite excitable in nature and tendency to do things quickly (sometimes before others are ready). • High energy in general. This can come through in their speech, gait, mannerisms, etc. • Can be impulsive and this can manifest in quick purchases (unlike kapha’s which tend to think things through more.) • Variable appetite and changeable digestion. They can be very sensitive to some foods, no sensitivity to others. I’ve worked with Vatas who could eat a lot of meat, but couldn’t do sugar at all. • Strong creativity and quick thinkers, though racing thoughts and ADD type tendencies, can be a challenge. These are the characteristics of a dominant vata constitution when the body is in balance. When a vata constitution is out of balance, you might see:
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• Restlessness in thinking, acting and a tendency to move around physically a lot. Aggravated by caffeine. • Troubled sleep to the extreme of staying up all night without much remorse in the morning. (I do this sometimes when my Pitta is out of balance.) • Frequent need to urinate (think a lot of movement) and digestive problems which may cause constipation as well as more of a reflex. • Appetite is poor and excessive caffeine intake which aggravates the imbalance much of the time. • Fearful and estranged. • Excessive exercising in an effort to try for a form of natural balance which has the opposite effect. To shift these qualities, here are a few examples of what those experiencing vata imbalances can do to return to balance: • Think foods that are warm/strengthening without too much activity. No caffeine or raw foods which are about energy. Lean toward cooked foods, thoroughly cooked vegetables and soups with a solid base such as heavy grains (barley soup is great). • Use of good, warming oils. I often find sesame oil very beneficial as it is a strong, dark, heavy oil. I sometimes do a sesame scrub of my arms, legs and stomach before bed. Also self-massage with almond oil, which is such a wonderful oil to take in through the nose and the skin. • Focus on consistency in your daily routine of work and sleep. Deep breathing in through the nose and out through the nose or mouth. • Yoga is a good one here, too, as is walking by a quiet stream (or walking on the treadmill and listening to a quiet stream on your headphones).
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Note that this information is about the individual doshas and all individuals’ exhibit qualities from each with dominances in one or two that make up your unique constitution. We can, therefore, have an imbalance in any of the doshas depending on our lifestyle and makeup. For more information on your personal ayurvedic type, there are many online tests you can take. I tried to offer the more unusual aspects of the doshas as many of the tests focus on physical appearance versus inner emotional states and feelings.
In Conclusion Ayurveda is a complex science, which also includes pulse testing, organ testing, tissue testing and more. Please note that this is an introduction to the amazingly vast resources available in Ayurvedic Medicine. I hope you found this exploration useful, not only in providing information, but also in providing new ways of thinking to open your mind and your heart to your own path of healing. Jenifer Shapiro is an Alternative Health Professional trained and/or certified in over 15 holistic methods including acupressure, nutrition, whole foods, NLP, hypnotherapy, craniosacral therapy and more. Jenifer also holds an MBA in International Business and a BA Philosophy from NYU. She has taught at hospitals, corporations, universities and wellness centers as well as through her center in Malvern, PA. For more on Jenifer’s background and offerings see her website at www.EmpowermentCentre.com. Contact Jenifer at Jenifer@phillyfitmagazine.com
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PhillyFIT I 21
Are YOU Coming to the 10th Coming Sunday,
November 15th, 11-3 1 Highpoint Drive, Chalfont, PA.
215-396-0268 www.phillyfit.com $5.00 per person/kids under five FREE!
Join in all the stage performances We're here to help you learn how to GET FIT, NOW! 80 plus LOCAL Health and Fitness businesses join forces to present the biggest family fitness expo in our area! Experts from all over are here to teach and entertain you with what’s available for your health and fitness needs, all in a party like atmosphere!
KID
HEAVEN OBSTACLE COURSE ROCK WALL BOUNCES WORKOUTS FOR KIDS GAMES SNACKS
Go to PhillyFit.com for more information
NEW to our event: TOTALLY INTERACTIVE EXPERIENCES Wear your workout gear and be prepared - tons of workouts such as Salsa, Zumba, Bootcamps, Yoga, Kettlebells, Core Training, and more! Learn how to Belly Dance, do Hip-hop moves, Breakdance, Tango, and so much more! Get a hair cut, beauty make-over, learn a new skin care regimen! Get a free massage, Reiki, Shiatsu or reflexology treatment. Hop in some workshops on Organic and "Green" education. Enjoy our MEGA HOLISTIC and De-stressing Zone - where our gurus show you how to achieve ultimate alternative health! Participate in our HEALTHY COOKING Workshops- sample amazing foods, or buy lunch for the family and spend the day with us!
Eagles Pre-game Tailgate Party!
MEET SWOOP! Wear your green, watch Sunday LIVE MUSIC HEALTH FOOD FREE GOODY BAGS ENTERTAINMENT CHARITY EVENT: WAGS Animal Rescue - come adopt a furry friend in need.
football games all day on our TVs located at the healthy bar! VENDORS WELCOME: $325/booth.
Great way to spread the word about what you do!
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Check out who's coming to our Bash
Meet Phresh Select With crime at an all time high in Philadelphia, Pa "The City of Brotherly Love", some of the city's finest dancers thought it was time for a change. They decided to use their talents to bring awareness to the cities increasing crime rate and take on the role of local positive role models to a city in need of a hero.
Zumba Fitness Instructor David Topel along with a group of the region's top Zumba instructors invite you to join THE ZUMBA FITNESS PARTY DEMONSTRATION at our upcoming 10th PhillyFit Bash, Sunday November 15th! Come see why the Zumba Fitness party is sweeping the globe!
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Photos from our PHILLYFIT
Workout-A-Thon 215-396-0268 • www.phillyfit.com CHARITY EVENT PARTIAL PROCEEDS GO TO WAGS ANIMAL RESCUE
Next Workout-A-Thon: Inside the 10th PhillyFIT Bash Sunday, November 15th, 11-3pm. Only $5.00 per person at the door. MUST BRING YOGA MAT! Philadelphia Sports Club 1 Highpoint Drive, Chalfont, PA.
COME TRY ALL TYPES OF DIFFERENT WORKOUTS!
PhillyFIT Marathon Instructors
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WINNER OF Philly's HOTTEST Workout!, VOTED BY THE ATTENDEES!
CHARITY EVENT FOR WAGS ANIMAL RESCUE
Healthy Dinner TOPPED OFF THE NIGHT!
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PhillyFIT I 25
er By Claudine Asch
rday to spend a Satu What a great way od, ting excellent fo ea t, ou ng ki or w night: ing friends, and earn socializing with e, a fabu’s Animal Rescu money for WAG ght would have thou ho W ! ity ar ch lous fantastic all this into one you could cram ! illyFIT of course evening? Why Ph
I was one of the very lucky participants to sign up for this PhillyFIT Workout-a-thon and had an absolute blast! The fourhour event, held at Manor College’s gymnasium in Jenkintown, began with very enthusiastic greeters who welcomed us. The idea behind the event was to participate in a variety of workouts taught by different instructors and at the end of the night, vote to determine “Who Teaches Philly’s Hottest Workout?” Because I didn’t have clue what to expect, I must say I was a little apprehensive before we started. However, that immediately changed for me. The gym was so full of life and excitement you would think that we all got let go early for recess! “Philly’s Hottest Workout” consisted of fifteen, ten-minute workouts with about a two minute lapse in between to change instructors and grab a quick drink. Everybody was staggered throughout the gym with about an extended leg’s room in between (for all those lunges and sidekicks of course.) The gymnasium was filled with over 150 participants in workout gear all looking a little nervous, but smiling. The only thing going through my mind was survival! From the look around the room, I don’t think I was the only one. The night began was a heart pumping and motivating warm-up from Susan of Flip Fitness. With her smile and encouraging words, we were ready! Let the fun begin! We did one inspiring workout after another. Throughout the three hours, we participated in Zumba, Cardio Combat, boot camp, Pilates, and yoga just to 26 I PhillyFIT
name a few. The transitions were smooth from one workout to another, from swinging our hips to throwing punches then flipping into warrior pose. And, don’t forget that lunges, core work, and push-ups were thrown into the mix. Let me tell you, there was not a dry forehead anywhere in that gymnasium. EVERYBODY was sweating AND having fun doing it! No matter what the fitness level, there was full effort put out by all involved. The night just flew by! Who would have thought we all just banged out a three hour workout? The great thing about the night was that there was something for everyone that evening. From novice to expert in the fitness world, this event was a hit. It gave you new ideas for workouts you may like to try, even if you have been doing fitness forever. The Workout-a-thon also gave the beginner inspiration to get started in the world of exercise. I still cannot begin to decide, “Who Taught the Hottest Workout” in Philly. It was a tough call. I think they were ALL HOT! But, we were there to cast a vote! After the votes were tallied, the honors went to Dr. Drill’s boot camp style program by Dr. Aaron Oberst. He was indeed awesome in his military style workout. To conclude the workout part of the evening, we were lead in a meditation with Mike Andrus of Safe Day Studios. What a nice way to bring down our heart rates and get us grounded.
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Low and behold after all of that, it was finally time to eat! As we were headed down to the cafeteria to refuel, we were rewarded with the amazing aromas of John Fairchild’s beautiful feast. For all our sweating we were greeted with wraps overstuffed with vegetables, turkey, chicken salad, and all kinds of freshly prepared salads. And don’t think I wasn’t getting in line to purchase my glass of wine, that’s a given! Heck, I even grabbed a piece of cake for a job well done. I would like to say once again, “High five, PhillyFIT,” for a great night out and proving time and time again fitness and fun are one in the same. Great job to the PhillyFIT Team for putting this together, all the instructors for coming out and giving us samples of what they have to offer, and to John Fairchild for feeding 150 famished workout-a-holics. I can’t wait until the next PhillyFIT Workout-a-thon on November 15th from 11am-4pm at the PhillyFIT Bash! COME JOIN US!
Below are the instructors who taught and competed for the title: Susan McInerney - Co-Owner Flip Fitness- Warm-up Mike Andrus - Closing Meditation Megan Welsh - Flip Fitness Kristine Labhart - Cardio Combat Kimberly Dolan - Hip Hop Denise Mancini - ZUMBA Dr. Aaron Oberst - Dr. Drill Bootcamp WINNER Lisa O’Brien - ZUMBA Lawrence Whitaker - Tai Fit Nita Keesler - Stretch Lisa Fields - Yoga Stacy Long - Tae Bo Carol Brusch - Yoga Wendy Talis - Pilates/yoga/core Bruce Kelly - Kettlebells
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NutritionallyFIT
By Sally Andersen
When training for a marathon, proper nutrition is undoubtedly important. Finding the perfect balance of nutrients to fuel the body with enough energy to keep going, without feeling weighed down, is crucial. If finding optimal nutrition while training isn’t hard enough already, thirty local runners have chosen to up the level of difficulty: they are all vegan. Collectively, they are Team Vegan Philly.
For the second year in a row, Team Vegan Philly will be running in the Philadelphia Marathon’s. Along the way, team members will be raising money to support the Humane League of Philadelphia, a local animal advocacy nonprofit that sets out to improve life for animals through programs such as humane education and vegan and vegetarian outreach. Last year, fifteen runners raised $10,000. This year, with twice as many participants, the fund-raising totals will surely exceed that. Team Vegan Philly is more than just a group of altruistic runners looking for donations. They are healthy, successful athletes that thrive on beans, vegetables, fruits, grains, and anything else that never came from an animal. By getting active, Team Vegan Philly raises awareness that not only is a vegan diet great for animals’ lives, it’s great for the runners’ health, too. Members even boast that their cruelty-free diet makes them, “leaner, healthier and more energetic!” Don’t brush them off as animal-hugging hippies; they know what they are talking about. For some of these meat-free athletes this race is not a one-time event. The line-up includes experienced marathoners, a female triathlete who is currently training for the Ironman, a mixed martial arts fighter, a trail and ultramarathon runner, a fitness instructor, a swimmer, yoga enthusiasts and a field hockey player. Their day jobs include lawyer, lab technician, rabbi, teacher, and even a cooking instructor and a nutritional counselor. But how do they do it without animal protein? High-protein diets such as the Atkins Diet have created vegetarian and vegan versions of their philosophy now these popular fad diets suggest
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a daily protein intake that is twice as high. According to Runner’s World Magazine, Atkins is not recommended for athletes, however. On the Atkins Diet, athletes would take in more protein than necessary and would miss one crucial aspect – carbohydrates. Carbohydrates and protein are the two major factors that play into an athlete’s diet. Both are used by the body to create energy. While carbs supply most of the energy needed by runners, without protein the body will absorb the carbs too quickly creating an insulin spike. Therefore, an optimal diet for any runner or athlete is a well-balanced one that combines carbs and proteins.
Getting hungry yet? Give one of these vegan protein-carb combos a taste: · Peanut butter and fruit preserves on whole wheat bread · Hummus, pita and raw veggies · Bean or lentil soup with a roll or baked potato · Beans or tofu with vegetables, served on any grain · Bean burrito · Rice and beans · Scrambled tofu and hash browns · Peanut butter and banana smoothie made with soy milk
So the rumors are true: athletes do need more protein than couch potatoes. But the rumors about vegans and proteins are not true. Vegans can easily incorporate enough into their diet – and Team Vegan Philly is proof!
Sally Andersen is the projects director for the Humane League of Philadelphia and a recreation leader for the city. She is also a certified fitness instructor with a special interest in health and nutrition.
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NutritionallyFIT
Spaghetti Squash with Tomatoes Nourishes 4
Ingredients 1 small spaghetti squash (about 2 lbs.) Great time to visit a local farm
2 lbs. ripe tomatoes 1 Tbsp. extra virgin olive oil 1/2 cup finely chopped white onion 1/4 cup diced peppers (hot or mild) 2 garlic cloves, minced Small bunch of fresh basil or 1/2 tsp. dried basil 1/2 Tbsp. of fresh or 1/2 tsp. dried oregano Salt and Freshly ground black pepper to taste 2 Tbsp. White wine
Methodology Preheat oven to 375 degrees. Pierce squash in half dozen places with a skewer or small knife. Bake squash on a foil lined pan until tender, about 45-60 minutes. To save time you can cut and scrape out the rind and seeds prior to cooking and rub with oil to bake cut side down – use caution when cutting raw. Peel (if desired) and cut tomatoes in small diced pieces. Heat oil in medium skillet over medium-high heat. Add onion and peppers and sauté until soft. Mix in garlic and wine and cook briefly. Add tomatoes, pepper, salt, basil and oregano. Cook, stirring until tomatoes are soft, about 5 minutes. Season to taste with black pepper.
www.NPTIFitness.com
Halve the baked squash horizontally (lengthwise) after cooling for 5-10 minutes. Scrape out and discard the seeds. Using a fork, scrape out the squash in spaghetti like strands from outer edge to center. Plate and top squash with sauce. Nutrition per serving: 140 calories, 5 g. total fat, 25 g. carbohydrates, 4 g. protein, 6 g. fiber. Squash is a fall nutritional powerhouse, containing Vitamin A, potassium and fiber. Created and Tested by John Fairchild Chef/Nutritionist kickaerobox@yahoo.com • www.weightlosscoaching.org • 215-873-7404
800-960-6294 • Jennifer@nptifitness.com November/December I 215-396-0268 I www.phillyfit.com
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MentallyFIT
By Julie Fuimano,
“When I try to do the work, to approach a task or push through my procrastination, a battle ensues in my mind. I wind up feeling so intimidated that I take a seat and let the battle go on. I get so distracted that I’m paralyzed and I don’t get done whatever I wanted to do. It’s limiting – it places borders on my ability to set goals and to dream of new things in my life. It tears me down and I feel like I have no power – that my life is out of my control. I have done so much self-help and personal development work in my life that I am aware of all this going on and I feel like I have learned so many different ways to change but I don’t modify my ways, which only serves to increase my frustration. There are many starts and stops in my life because I succumb to the battle of the mind. I just don’t know what to do about it and although I’m hopeful I’ll find a way, I have doubts.” These were some very heartfelt comments from a coaching client who is learning the methods of neuroscience and value science in our work together. He is observing how his mind works – how it struggles and how he becomes submissive in this partnership. What he will learn through our work together is that he does have control; he just needs to learn skills to use his power and choose to take charge. As Og Mandino instructs us: “Weak is he who permits his thoughts to control his actions; strong is he who forces his actions to control his thoughts.” We have all experienced this battle in our minds. We can all relate to my client. The question isn’t whether we have the battle, but rather, who wins the battle in YOUR mind? Do you allow your thoughts to control your life or are you able to take charge? In my work with clients, observation is critical for change to occur. Clients learn to detach and step back from their thoughts so they can study and reflect upon what’s going on for them. This is not easy. It takes time and practice. Only from this place, however, is it possible to learn how to choose new thoughts and, hence, choose different actions and manage your emotional response and reactions.
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Your Self-Worth
Coaching Tip
How does the battle in your mind impact you? Ninety-five percent of the population cannot separate their ideas from their selfworth. What this means is that your thoughts have become “who you are.” You cannot see the separation of your thinking and you.
Where does one start? Start with the battle. Observe your thoughts. Take a step back and become more of an observer rather than believing that you and your thoughts are the same. You are so much more than your thoughts! From this place you can start to take baby steps and choose new thoughts. New thoughts will come from reading motivational materials and learning success principles. Challenge your thinking. Question it. Is this thought adding value to you? Does it bring you the actions or produce the results that you want? If not, choose a new thought. Don’t be so attached to thinking or believing the things you have just because you’ve had the same thought or belief for as long as you can remember. They are just thoughts, and you can change them. You can choose to take control and master your thoughts – one habit, one thought, one belief at a time.
Scientists estimate that we have anywhere from 12,000 to 50,000 thoughts each day – most of which are repetitive, obsessive thoughts. This means that most of our thoughts aren’t new; we think the same things over and over again. This process causes us to create neurological connections in our brain – habits of thought, which permit us to function well as human beings; hence, our ability to do more than one thing at a time like take a shower and listen to the radio. This is what makes us efficient. But if those patterns of thought are not helpful and constructive, when left unchecked, they can create cycles of behavior that are unhealthy, producing unwanted results. So these neurological connections, these habits of thought, produce practices of behavior that keep us doing the same things over and over again producing the same results. We just chalk it up to, “That’s just who I am,” and that’s why we struggle to change. But it’s not WHO YOU ARE; it’s just HOW YOU THINK. It’s how the neurological connections in your brain are wired and yes, you can rewire your brain. You can learn new habits. It’s what my clients do. You are not your thoughts; you are not your mind. Your mind is a tool for you to use. You partner with it to create your life experience – your reality. And you are responsible for making it your ally rather than your enemy. To see for yourself which thought processes run your life, try the assessment on my website at www.NurturingYourSuccess.com.
Julie Fuimano, RN, MBA, CSAC is named one of the TOP 100 THOUGHT LEADERS in personal leadership development. Your happiness and success is her business! As a certified coach, accomplished writer, and motivational speaker, Julie empowers your personal best teaching you simple, practical strategies for meeting your goals, communicating effectively, establishing good boundaries, managing your emotions, and living happily. Coaching clients experience dramatic and profound results in their productivity, level of confidence, and relationships. She is the author of the life manual and confidence builder, The Journey Called YOU: A Roadmap to Self-Discovery and Acceptance. Contact Julie at Julie@phillyfitmagazine.com.
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Your self-worth should be a function of how you value yourself as a human being. I say “should be” because so often we equate how we feel about ourselves with something else such as our ideas, or our work, material possessions, what we have achieved, our degrees or some other outside thing or role such as being a parent or a spouse.
We teach Hair Relaxer, Sew in Weave, Glue in Weave, Coils, Kinky Twist, Wave Nouveau, Hair Colors, Facial Waxing, Make-up Application, Body Wraps, Eyelashes, Manicure, Pedicure, Acrylic Nails.
Self-worth is about the value you have for YOU simply because YOU exist in the world. You have value because YOU ARE. And seeking value or worth anywhere else but within you, within your thoughts, is a waste of time and energy. Yet this is a struggle for most of us. When you engage in the battle in your mind and you succumb to defeat, this impacts your self-worth as well. You beat yourself up for your same results (again) – the procrastination, the bad feelings, and the impact perhaps it had on other people, missed deadlines, etc. Your thoughts beat you down and this impacts your ability to see value in yourself because of your actions. It’s quite a vicious cycle. You battle in your mind which feels bad and you feel defeated. Your self-esteem is diminished. This then creates fertile ground for additional battles.
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LocallyFIT
••••••••• Lo cal
SUCCESS Sto ry
••••••••• By Denny Chipollini
I just love what I do! I am a personal trainer and motivational speaker. I am very fortunate because of the people I meet. I have met many inspiring and motivating people. Monique Nester is one of those people. I have known Mo or “Sarge,” as I call her, you will understand why after you read this story, for about four years now and she still continues to inspire me to raise my bar as well as her own. Monique was right at home running track events while in high school and in college. Back then, she was all too comfortable with running and eating was not priority. At twenty-four years of age, her slender 5’6’’ frame was all of 102 pounds. February 10, 1990, while running her daily must-do six miles, Mo was hit by a drunk driver. Hospitalized in a semi-coma for well over a month, due to a left temporal lobe hemorrhagic infarct, she was very lucky not to have undergone surgery. The blood and pressure on her brain subsided with a combination of medication and prayers, followed by eight months of rehabilitation and speech therapy; her even more delicate body was now only 89 pounds. Monique was starting to realize there was a lot more to being fit then just running. Sarge, besides being a personal trainer, has spent many years as an MRI technologist/radiographer. She was well aware of the effects exercise and eating right had on the body, both inside and out. Sarge started to face her body image issues a whole new way. She forced both her brain and body to adjust to the changes. At the 32 I PhillyFIT
time, she lost some vision in her right eye and hearing in her right ear; these symptoms slowly subsided over time and with therapy. The body recovered from the bruising and stiffness much quicker. Before she actually received her doctor’s ok, Sarge started eating on a schedule and working with light weights and cardio combinations. Not the smartest thing a patient can do, but that tiny voice inside told her when she could do something, how far to push and how much she could take. She started to run again, with her new found energy, many different events with a whole new focus. A half marathon in Philadelphia seemed like a good place to start. Sarge got involved in groups that did running and biking events. She added a City-to-Shore Multiple Sclerosis benefit ride of 150 miles. Raising the money was the easy part. Mo started a group of her own from people she met at the gym and she worked with. “It was so much more fun and energizing to push, and be pushed by others,” she always says, “exercise is not just about sweat, it is about making new friends, a little competition and a good clean
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way to clear your mind and soul.” It was something she had to do more of, helping others to help themselves. At this point Monique got herself certified as a personal trainer, having a medical background, she thought, was a great asset to a new career path. Sarge now thought what a difference lifting weights makes on a body image, cross-training makes on performance and cardio makes on endurance. The body is stronger and is less likely to have the effects of time slow it down too soon and the less likely to have a boomeranging effect from getting caught up in a rut. Body parts wear out when overused and rust if not used at all. She made a list of the things it takes to be totally fit: increasing endurance, body and core strength, agility, flexibility, mental strength, balance, adding in plyometrics (power/explosive movements), eating right, laughter, balance, helping others, and time management. Recently, Sarge took up working with traditional boxing and kettle bells. These new things woke up the muscles all over again. She threw them a curve with a new routine, always keeping it fresh! I call her Sarge because of the way she runs her classes, especially her Booty Camp. She has a unique way of putting fun and toughness together. Now at 44 years of age and a much more muscular/toned 130 pounds, and might I add, a body like a well fit twenty year old, she sets her own standard, but never settling, always moving higher. Monique is a mother of two, an MRI technician and a personal trainer. She is currently working in homes and at Kinetix Sports Club in Fairview Village, Pa, where I work and first met Monique.
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Sarge has found what life really has to offer, but not the easy way. It took a near tragic accident to wake her up. Mo did not feel sorry for herself, oh-no! She did something about it, and in doing so, she has inspired many along the way, me being one of her biggest fans. You only get out what you put in; so juggling life’s ins and outs, diet and exercise, jobs and kids are all part of the package. I often hear Sarge say to members at the gym “It’s never too late to start. Never stop, just change and work that body to make it last longer!” Thanks Monique for being such an inspiration!
Denny Chipollini A Motivated Speaker trying to create an inspired moment that lasts. Contact Denny at Denny@phillyfitmagazine.com.
RAMAN THE TAILOR ALTERATIONS & REPAIRS November/December I 215-396-0268 I www.phillyfit.com
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PHILLY’SFITTEST
Team Country Day L Tennis School of the Sacred Heart, Bryn Mawr, PA
L Charles King and Frederick Emanuel of Philadelphia
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Luke Walsh, master instructor and owner of Dragon Law TKD of Limerick
L L Kelly Martin of Lancaster
NPC national level figure competitor, Janet West of Quakertown
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Paul Reimhold of Havertown riding in the MS 150
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Nicole Woinicki of Drexel University
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L Margie Taylor and Lulu of Roxborough
Imme Dyson of Princeton, NJ at the ING Philadelphia Distance Run Wilson of Clementon, L Steven NJ at Philadelphia Sports Clubs of Radnor
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FurryFIT
The holidays are a hectic time for most humans, and when human lives are frenzied, so are the lives of our pets. Here are a few simple suggestions for taking the stress out of the holidays for your pet, and in turn, you!
Think About Things From Your Pet’s Perspective - Pay attention to new things (decorations, Christmas trees, etc.) in the house, because your pet certainly will. Have your pet’s first experience with new things be supervised and get a feel for how interested your pet is in these exciting additions. It may be best to leave your pet in a crate or area of the house free of decorations when you cannot be supervising them so that you don’t come home to a mess. After all, many decorations resemble toys and we know what types of things pets like to do around trees when they are outside. Understand your pet is not being spiteful or naughty if an accident does happen. New things require learning and adjustment and it is up to us to patiently help our pets understand what we want (or don’t want) from them.
be fun and rewarding for everyone. Here are a few tips on how to have success depending on the needs of your pet and your guests.
Plan Ahead --- If you are attending parties and leaving your pet at home, make sure you make the time you do have with your pet count. Stop at home to let your pet out and give some undivided attention in between parties or ask a neighbor or friend to do so if you cannot. Practicing this type of thing ahead of time and giving a lot of exercise before you leave will help your pet feel comfortable during downtime.
Dog Appropriate Food --- People are always tempted to feed pets table scraps, and pets are usually more than happy to take them. Have a few bowls of treats – preferably cut into tiny pieces strategically placed so that your guests can give them without encouraging begging at the table or making your pet sick. This way the pet will learn that polite behavior around humans can be quite rewarding and your guests can do all the spoiling they want without any negative consequences. This works especially well for children; they typically love to feed pets and your pet will learn that children yield yummy treats.
If you are going to have guests for the holidays, make a decision about what your dog will be doing during the festivities. Some people are allergic, afraid, or just plain uncomfortable around pets. Just like people, some dogs are afraid or uncomfortable around large numbers of people and changes from their normal routine. Try to consider everyones’ best interests. If you think it is best that the pet is not part of the festivities, don’t feel badly, just make sure you give the pet a good option. On the other hand, if your guests are animal lovers and your pet is friendly and social, having the pet be a part of your holiday celebrations can 36 I PhillyFIT
Option #1: Include Your Pet in the Fun If your pet loves visitors and has learned not to counter surf, by all means let him/her enjoy the party as well. Just set the pet up for success so that everyone enjoys his/her company and you can have some fun yourself. Practice Makes Perfect --- Your pet’s behavior will get better with practice. Have guests come over to help you prepare for the party ahead of time so you can gage how the pet will do. Practice any behaviors that need work and this way the picture will be fresh and familiar when it’s time for the main event.
Give Frequent Breaks --- With so much excitement in the house, pets can get distracted and forget even the most basic things. Make sure your pet has ample chances to use the potty and to burn off some steam from the excitement of so many friendly guests. This also gives your pet a break from all of the stimulation and some time to get a bit of oneon-one attention with his/her favorite human – you! Escape Route --- Make sure your pet has somewhere he/she can go to get away from the chaos if
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he/she needs a break. A quiet bedroom or crate out of the way from the party will give the dog an outlet in case the festivities become a bit exhausting. This is also a good option if you need a break from keeping and eye on and managing your pet’s behavior. Option #2: Separate but Together: Confine Your Pet to a Safe Area If your pet is comfortable going in a crate or being put in a separate room or area of your house, than this can be a good choice. The pet is somewhere they feel safe, and you can check on the pet from time to time, taking him/her out to potty or bringing a treat or toy. Since the pet will hear and smell that there is a lot going on in the house, this will not be the same as any other time the pet is confined to this area. Give the pet something to do and check on him/her frequently.
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Comfort with Confinement --- If your pet is not used to being confined, try getting them used to it before the big event. Take your pet to the safe, comfortable, area for short periods of time at first and gradually build up to longer stretches. Make sure the pet does not associate being confined with being punished. Give the pet something to do so they don’t obsess over the fact that they are alone. If the animal appears nervous or stressed, take a step back. Moving too fast will make your pet think this separation is scary and negative. Option #3: Avoid the Situation Altogether If you think your pet will be anxious no matter what, consider having the pet go somewhere he or she is comfortable, like a friend’s house or a favorite boarding facility. If your dog is having a happy little vacation, they will never know they missed your party!
No matter what your plan is for your pet --- there is one thing that will help him/her through any change in routine – EXERCISE! Set out some time to take your pet for an extra long walk or romp at the park. Play a stimulating game, practice some training or give the pet a mind and body workout! Everyone knows a tired dog is a good dog and getting rid of excess energy is a great way to set your pet up to succeed in a challenging situation. You will have an easier animal to manage and your pet will feel calm and content. Marisa Scully is a Certified Professional Dog Trainer "CPDT". She lives with her three 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 expending her knowledge of dog training and behavior. Contact Marisa at Marisa@phillyfitmagazine.com
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PhillyFIT I 37
FurryFIT
The old adage “too good to be true” is a wise one to live by, especially when it comes to medical advice, for ourselves and our pets. However, there’s one exception to this timeless tip that truly delivers. What is it? WEIGHT LOSS! That’s right, weight loss. Yes, I know, I can hear the sighs and see the eye rolls but read on, you’ve got the opportunity to take a powerful step toward better health for your pet (and maybe for yourself!) How exciting is that?
It should come as no surprise that as the waists and weights of Americans continue to expand, veterinarians are facing a parallel obesity health crisis in our animal patients. A 2007 nationwide survey by the Association for Pet Obesity Prevention (www.PetObesityPrevention.com) found that over 44% of dogs and 57% of cats are considered overweight or obese. As kitties lose their feline physique and puppies pack on the pounds obesity has become the most commonly diagnosed nutritional disease in our pet dog and cat populations.
Why so many corpulent critters? The simple and all too familiar answer is, too many calories consumed and a lack of adequate exercise to burn them off. Surrounded by tasty, inexpensive and calorically dense foods (pet foods and treats included) we’ve become a nation of convenience and inactivity. We feed to nurture, and as cherished members of our families, it’s no wonder Fluffy and Fido are suffering with obesity and all its associated health concerns right along with us, their “humans.” We are literally feeding our pets to death! Neutering can have a negative effect on an animal’s metabolic rate, meaning, after neutering, a pet may burn calories more slowly and be prone to weight gain. Does this mean a pet should not be neutered? Absolutely not! Post-neuter weight gain is a very manageable issue. A neutered 38 I PhillyFIT
animal is hands --down a healthier pet. Some pets may be more prone to weight gain as a result of a concurrent illness or disease. Endocrine disorders like hypothyroid disease or osteoarthritis can influence the body’s ability to burn calories either by slowing the metabolic rate in the case of hypothyroid disease or by making exercise painful and more difficult. While common, both of these conditions are easily diagnosed and can be managed quite effectively. In fact, there is no better pain reliever for osteoarthritis than safe and healthy weight loss!
What’s the BIG deal about a fat pet? Plenty! A highly regarded veterinary study showed that on average, a dog that maintains a healthy body weight will outlive it’s overweight littermates by two years! Medical research on human obesity has proven that we can no longer think of fat as a benign storage tissue in the body. In fact, excessive fat tissue is now considered an active source of powerful hormones and other chemicals, which play a direct role in increasing the risk of serious, life-threatening diseases like cancer and diabetes. CONDITONS ASSOCIATED WITH OR EXACERBATED BY OBESITY Diabetes Mellitis Cancer Orthopedic problems like osteoarthritis
Heart disease and hypertension Hepatic lipidosis Skin disorders Breathing problems Increased surgical and anesthetic risks Decreased immune function
Common misconceptions about pet weight loss “My pet isn’t overweight, he’s just furry, muscular, had big parents.” For some pets these may be true, but for the vast majority of adult dogs and cats a growing girth is due to excessive weight gain. You should be able to easily feel, not see, your dog’s ribs when palpating his sides. Seeing your pet everyday can make it hard to have an objective eye when it comes to assessing if your pet is getting a little paunchy. A trained veterinary professional can evaluate your pet and recommend if weight loss is needed. “My dog always gains weight over the winter, she’ll lose it this summer.” “Winter-weight” – most of us experience this ourselves. Generally speaking, pets and their people are more sedentary in colder weather. Adding a few pounds is usually the result. Unfortunately, as a pet ages it becomes more difficult for them to shed those extra pounds. Preventing seasonal weight gain through appropriate feeding and exercise is the best assurance that your pet will maintain a healthy weight.
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“Can’t I just feed my pet less food?” If you are significantly overfeeding your pets regular food and handing out too many treats, then cutting back an appropriate amount may achieve some weight loss. However, safe weight loss means providing enough volume of food to meet protein and other important nutrient requirements. The more you reduce food volume, the more nutrient levels may be compromised and the hungrier your pet will feel. In cats, drastic calorie reductions can lead to serious sometimes-fatal liver disease. Prescription weight loss foods are designed to provide optimal nutrition while reducing calories. “I love my pet so much, they’ll hate me if I put them on a diet.” On the contrary, allowing your pet to achieve and maintain a healthy weight through a medically supervised diet and exercise program is really giving them the gift of life.
Getting started Taking the initiative to educate yourself on healthy weight loss for your pet is the first step. Next, find a veterinarian who’s committed to helping you. Successful weight loss is a group effort requiring a dedicated and supportive veterinary team and you the owner. Ask questions; if you’re not comfortable with the advice you’ve received, seek a second opinion. Your pet’s health is worth finding top-notch professional recommendations and guidance through the weight loss process. Stay focused and committed to exercise. No weight loss program is going to achieve lasting success without regular, low impact exercise. You’ll want to be sure there are no underlying joint, soft tissue, or cardiac abnormalities that need to be addressed prior to
starting a new exercise program, so have your veterinarian give your animal a complete physical exam. Start slowly and avoid the “weekend warrior” syndrome. Commit to a short daily walk for a month, you’ll be hooked and your dog will love you all the more. Check out www.PETFIT.com. There are great suggestions there on how to incorporate your own fitness routine with your pets -- a win-win for everyone. What about our feline friends? Be creative! Cat food bowl in hand, try having your cat follow you up and down the stairs or hallway a few times before you put the bowl down for them to eat. Toss individual pieces of their kibble up the stairs or across the room so kitty has to exercise for her meal. Empty paper bags and boxes make great hide and seek play toys for many cats (and they’re free). Have “power play” sessions -- collect three or four of your cat’s favorite toys and get her playing with one of them. Before she loses interest in that toy switch to another… this way you can easily extend the length of a play session. Finally, be proactive, if your dog or cat is at a healthy, lean body weight, work hard to keep them there. Tackling weight loss is never easy but it doesn’t have to be difficult or stressful for you or your pet. Give your special companion those years of healthy active living they deserve. You have that power, so let’s get started! Dr Ann Caulfield is a graduate of the Univ. of Pennsylvania’s School of Veterinary Medicine. She has completed additional training in veterinary acupuncture and veterinary rehabilitation medicine at the Univ. of Tennessee’s veterinary school. Dr. Caulfield currently oversees the rehabilitation program and pet weight loss clinic at the West Chester Veterinary Rehabilitation Specialty Center in West Chester, Pa. She can be reached at (610) 696-8712.
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PhillyFIT I 39
Creamy Mushroom Barley Soup Nourishes 4, about 1 ½ cups each
Ingredients
Methodology
1/2 cup pearl barley
Bring barley and 1 1/2 cups broth to a boil in a small saucepan over high heat. Cover, reduce heat to low and simmer until tender, 30 to 35 minutes. Can use quick cooking barley and follow box instructions. Set aside
4 1/2 cups reduced-sodium chicken broth, or vegetable broth 1 pound sliced white mushroom – feel free to experiment with various types 2 teaspoons Smart Balance® Butter Blend Stick with Omega-3
Heat butter and oil in a heavy soup pot over medium-high heat. Add shallots, celery, and mushrooms stirring often for 8 to 10 minutes. Add thyme, salt and pepper and slightly cook about 1-2 minutes. Sprinkle flour over the vegetables and stir for about 2 minutes. Add sherry and stir continuously for about 1 minute. Add the remaining 3 cups broth; increase heat a little and bring to a rolling boil. Reduce heat and add soymilk slowly and simmer, stirring occasionally, until the soup has thickened, 15 minutes.
1 tablespoon extra-virgin olive oil 1 cup minced shallots
Add the cooked barley and continue cooking until hot. Remove form heat and stir in sour cream until smooth.
2 stalks celery, small diced 1/2 teaspoon salt
Ingredient note
1/2 teaspoon freshly ground pepper 2 tablespoons whole wheat flour
Purchase dry sherry that’s sold in wine and spirit shops instead of cooking sherry.
1 cup dry sherry
Nutritional Profile per serving: 343 calories; 10 g fat; 38 g carbohydrates; 14 g protein; 7 g fiber; 501 mg sodium
1/2 cup reduced-fat sour cream
Created and Tested by John Fairchild Chef/Nutritionist kickaerobox@yahoo.com • www.weightlosscoaching.org • 215-873-7404
¼ cup unsweetened soy milk 1 tsp. dried Thyme or 1 T. fresh
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THE CAT TEMPLE
A Japanese inspired Pet Spa right in the heart of Paoli
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PhillyFIT I 41
42 I PhillyFIT
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PhillyFIT I 43
Aboard The Royal Caribbean Cruise Line
Explorer of the Seas 5 Nights - From Cape Liberty, NJ August 28th - September 2, 2010
Space is limited Fitness Cruise Packages start at
$926.15* per person / tax included (double occupancy)
Make your vacation Luxury modern ship with full spa facilities, modern exercise equipment, rock climbing wall, pools and hot tubs, on-line skating rink, full basketball court, exercise rooms, promenade deck, walking track, meeting rooms, arcades, full shopping avenue, art auction, multiple restaurants and various eating venues.
Ports of Call: 5:00pm Departure August 28 Cape Liberty August 29 at sea August 30 & 31 Bermuda - King's Wharf (two full days) September 1 at sea September 2 Cape Liberty 8:00am PAYMENT: $ 250.00 per person to hold space. Final payment is due June 1, 2010 Make checks payable to: Rubinsohn Travel - Or you can charge it on your credit card. Trip Cancellation insurance is highly recommended. Ask us how to protect your investment against any trip cancellation charges occurred due to having to cancel for medical reasons FOR MORE INFORMATION CALL Jami Appenzeller - 215 396-0268
TRAVEL AGENT: RUBINSOHN TRAVEL The Pavilion - Suite 205 261 Old York Road Jenkintown, PA 19046 215.886.5200 ask for Vivian Gordon
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Adventure!
Golfing, fishing, snorkeling and kayaking available in Bermuda! PhillyFIT - will plan your days at sea to maximize the cruising experience: • Planned fitness workouts • Health and nutrition lectures and workshops • Total ship facilities • Nutritious food choices - healthy snacks and juice • Youth Zone - for planned activities for tots to teenagers • Fun filled sports and pool zone • Evening entertainment of music, stage productions and comedy • Sauna and steam room Name _________________________________________________ Address _______________________________________________ City ______________ State ____ Zip ________________________ Phone (
) __________________ Number of People ________
Email - Jami@phillyfitmagazine.com • 215.396.0268 or FAX - 215.396.0288 *Rate shown is for an Inside Category N. Price includes taxes. Limited space is available in other categories: Oceanview Category H - $ 1096.15 • Outside Balcony Category E2 - $ 1156.15 • Outside Junior Suite Category JS - $1506.15
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PhillyFIT I 45
LocallyFIT
Mayor Nutter turns to heart health after resolving city budget crisis Attendee trying out one of the Grand Prizes from Leisure Fitness for Heart Healthy Philadelphia's Fitness Campaign. Christina Pirello of Christina Cooks from PBS in the background doing a nutrition demonstration.
PHILADELPHIA – After working non-stop to marshall his city through the recent budget crisis and ultimately saving thousands of jobs, Mayor Michael Nutter told a lunch audience at The Palm in Center City that everyone can have an impact on controlling health care costs by making healthier eating choices and exercising regularly. Mayor Nutter is a Co-Chair of the Heart Healthy Philadelphia Campaign. Heart Healthy Philadelphia includes five components: community heart health screenings, corporate screenings, Nutrition week, a six-week fitness campaign and a city-wide health fair held on Thursday, October 8th on Dilworth Plaza at City Hall, where Thomas Jefferson Hospital personnel conducted free cardiovascular screenings.
A crowd estimated between five and seven thousand joined Mayor Nutter at the health fair at City Hall which included: fitness, beauty, weight loss and cooking demonstrations, free samples of heart health-related goods, sponsor booths and music. Check out www.hearthealthyphilly.org to see how Heart Healthy helped Philadelphians learn more about making healthier choices. Mayor Nutter joined with title sponsor Thomas Jefferson University and Hospitals, Genesis Health Care, Keystone Mercy Health Plan, Astra Zeneca, NBC 10, The Inquirer/Daily News, BEN-FM, NOW-FM and others to make the Heart Healthy Philadelphia campaign the largest and most comprehensive health campaign in the area. Heart Healthy Philadelphia is designed to change behavior and get residents in the five-county area of Philadelphia to LIVE Heart Healthy. The goals of the campaign were to save lives, improve the quality of life and lower the costs of healthcare for families, and employers. To reach these goals Heart Healthy has created five component programs which included the Health Fair, Get Heart Healthy Exercise and Nutrition, community screenings and corporate screenings. One key aspect of the campaign is the six-week fitness component where thirteen Health clubs in the five-county area opened
Mayor Nutter is screened by Thomas Jefferson University & Hospitals 46 I PhillyFIT
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their doors from October 12th through November 22nd to encourage more frequent exercise. More than forty Acme grocery stores, twelve Fresh Grocers, two Best Buys stores (South Philadelphia and Springfield Delaware County), the participating health clubs along with Media partners: Inquirer/Daily News, NBC10, and radio stations Ben-FM and NOW-FM promoted participation in the Fitness Campaign. The campaign distributed 100,000 nutrition and fitness guides promoting healthier eating and more frequent exercise. The campaign also used significant prizes to incentivize greater participation in the fitness program. After registering on the Heart Healthy Philly website www.hearthealthyphilly.org , participants in the exercise program entered to win prizes, from sponsors. Each time someone workedout they completed an entry form that increased their chances of winning a prize. The grand prize for the Fitness Campaign is a deluxe in-home gym from Leisure Fitness. There are a variety of other prizes including access to services at participating health clubs. The Health Fair included free screening for cardiovascular disease risk factors including blood pressure, blood glucose, cholesterol and much more. It also gave out information on how to get healthy and stay healthy by having nutrition and fitness demonstrations and having fun and free samples. The grand prize for the Health Fair at City Hall was a big-screen TV from Best Buy. Every hour a different prize was awarded to participants who visited the more than forty booths and got screened. Mayor Nutter set the example by visiting the Thomas Jefferson screening tent to get his Heart Health Screening. The Heart Healthy Nutrition program was a very crucial part of the campaign. Chefs from five different restaurants prepared heart healthy entrees for Mayor Nutter at a luncheon at the Palm restaurant. “We can all make an impact by making healthier food choices and I’m happy to see that happening here today with Heart Healthy Philadelphia,” Mayor Nutter stated. The nutrition aspect was also highlighted at the health fair along with food demonstrations and 100,000 nutrition guides were provided. The last two of these five components were the community and corporate screenings. During the summer and early fall of 2009, Heart Healthy Philadelphians were able to participate in events in each of the ten City Council districts to provide free heart health screenings. On the corporate side, Heart Healthy got employers to encourage employees to participate in the Health Fair and also set up screenings for their employees. Vizion Group, Inc. is responsible for managing all aspects of the Heart Healthy Philadelphia campaign. Vizion Group has more than six years experience managing health campaigns in seven cities. Ed Fischer, Vice President of Development, has big plans for 2010. He envisions holding multiple health fairs in all five counties and wants to work with local health clubs to design a fitness campaign that will include both large and small fitness clubs. “It will be hard to match the fun and excitement of 2009 but we have a sound base to build from in 2010,” stated Mr. Fischer.
Prior to becoming the Mayor of the nation’s fifth largest city, Michael Nutter served as a City Councilman for nearly fifteen years representing Philadelphia’s Fourth District encompassing the communities of Wynnefield, Overbrook, Roxborough, Manayunk, East Falls, Mt. Airy, and parts of North and West Philadelphia. Sworn in as Philadelphia’s 98th Mayor in 2008, Mayor Nutter has continued his hectic pace as the City’s chief administrator and passionate civil servant, all while somehow finding time to care for his own health and fitness. Mayor Nutter graciously took time from his busy schedule to share components of his wellness regimen with PhillyFIT Magazine. Mayor Nutter, PhillyFIT has a few burning questions for you! What is your exercise routine? I train indoor at a gym with a trainer several times a month or as much as my schedule allows. How does working out with a trainer help you? A trainer keeps me motivated and makes sure that I maximize the limited amount of time I have for exercise. What is your favorite body part to work out (in a gym), and why? Arms, because I enjoy feeling strong. Which body part do you dread working out, and why? Abs, because of the resulting soreness. What is your favorite health food (snack or meal, either or both)? Oatmeal Favorite junk food? Mallow Cups Favorite healthy place(s) in the city to eat a healthy meal? Coventry for healthy breakfast options and Reading Terminal for healthy lunches – both of which are near City Hall. Do you have a workout partner, or pet that joins you during either indoor or outdoor workouts? No, I workout with a trainer. What is your wish for the city of Philadelphia, in regards to continuing our mission to stay off the “fattest city” lists? That Philadelphians realize that exercise is both a way to stay healthy and a way to enjoy our great City by riding our many trails and enjoying our acres of park land. We hope PhillyFIT is one local tool that has helped to motivate and educate our City. We have so many wonderful fitness businesses just within the city alone. Have you noticed that there are more healthy additions to our city’s offerings? Like what? Fuji Bikes
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PhillyFIT I 47
THE INSIDE SCOOP ON THE CITY’S TOP BANANA! PhillyFIT talks with Dan Parvu, Mayor Michael Nutter’s Personal Trainer at Center City’s 12TH STREET GYM.
PF: Dan, you’ve worked with thousands of people since you started training in 2003. How is it different to train a highprofile client like The Mayor of Philadelphia? DAN PARVU: There are a couple of logistical issues—like keeping some private space for Michael. Everybody wants to talk with the “top guy” and, when he’s at 12TH STREET, he wants to train and not much else. It is “private time” for him, but he’s also a very engaging guy who finds it hard to say no when someone says, “Hi.” So, I’ve learned to kind of guard his space. I guess his four bodyguards also help! PF: What’s he like as a client? DP: Kind of like he is as a Mayor—very focused! I mean he loves working out. He wants to be here. I can’t say that’s true for all my clients, but Michael really gets into it. He is very compliant. When I say, “Lift!” – he lifts! PF: Do you have any “special” training strategies for him? Mayor Nutter’s time is very limited, but he makes the most of it when we’re working together. Cardio exercise is crucial for a middle-age guy who has to watch his weight. So I make sure every workout is extra fast-paced. He rests maybe 35–45 seconds between sets, so as he strength trains, he definitely getting a cardio workout too! PF: What gets in his way as he pursues his fitness goals? DP: Food. Like so many folks he wants to get his body fat down and keep it there. Nutrition is his biggest challenge and he knows it. Mike is always eating on the run or at a public gathering – what people, call the “chicken dinner circuit” – a barbecue here, pasta there. It’s tough for him to stay on the nutritional “straight and narrow.” We talk about it a lot and he tries very hard to make healthy choices whenever he can. You know, I often watch him and think, “If this guy can be here—with his incredible schedule and the demands on his time, then surely most people can cut back on TV time and spend a few hours a week staying fit!” 48 I PhillyFIT
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PhysicallyFIT
p m P uIt
! p U
Local Teens’ Quest to Fight Diabetes
Joe, Nick and Kevin (The Jonas Brothers) pictured with Caitlyn Thorton and Morgan Mullen (pink shorts) this summer at a concert where she was able to share her Pump It Up event details with the band.
Pair the passion for finding a cure for diabetes and the notoriety of the Jonas Bothers together and a powerful fundraising effort known as “Pump It Up” was born. Spearheaded by Co-Chair, Morgan Mullen, age fifteen, and joined by a group of her friends, the teenagers united together to form "Pump It Up" to help raise money for the charity called "Change for the Children.” The Change for the Children Foundation was created by Jonas Brothers, Nick, Joe and Kevin, to support programs that motivate and inspire children to face adversity with confidence, determination and a will to succeed. Nick, a Jonas Brother, was diagnosed at the age of two with diabetes and thus his segment of the Foundation supports diabetes awareness. Morgan and her team have started their own crusade to conquer diabetes. Inspired by Morgan’s mom, Judy, who is an insulin pump dependent diabetic, the "Pump It Up'" team was established and are raising money for the second year in a row to help provide less fortunate children with insulin pumps. An insulin pump currently costs between $6000 and $7000 and requires monthly pump supplies whose costs can run upwards of $1200 per year. These costs are often, but not always, covered by private insurance plans.
The “Pump It Up Team” is currently searching for a child in the Philadelphia area to whom the proceeds of these amazing fundraising efforts can benefit. If you know a child who is insulin dependent and can not afford to purchase the diabetic insulin pump, please contact Judy at mullen1990@aol.com. All proceeds from the above events will be utilized to assist in defraying the costs of an insulin pump for as many children as possible.
Last year, the “Pump It Up” event held at ACAC Fitness and Wellness Center in West Chester, PA raised over $6,000 in one night to assist children who could not afford to purchase the life saving and life changing diabetes insulin pumps. This year “Pump It Up” is back at their fundraising efforts and is planning an even bigger schedule of events. “Pump It Up” kicks off this year’s fundraising schedule with Dance Party on Saturday, November 7th, from 2 pm–3 pm, at ACAC Fitness and Wellness Center. Adults and kids will get their heart rates up by learning dances to Miley Cyrus, the Jonas Brother's, Honor Society and more. ACAC's own dance academy instructor, Miss Desiree, and the "Pump It Up" girls will lead the dancing. Kids should bring their "piggy bank" change as a donation for "Change for the Children.” The keynote event called "Snack and Juice" will take place on Saturday, November 14th, from 6pm–9pm, at ACAC Fitness and Wellness Center. This is a night filled with fun and excitement! Activities will include a family swim, "Kidz" fortune teller, raffle baskets, face painting, nail spa, photographer taking "Winter Photos" perfect for Holiday cards and LOTS more! The cost to attend is $20 per family or $10 per person. In addition to the “Snack and Juice” event, two national restaurants, Wendy’s (14 stores in Chester and Bucks counties and New Jersey) and Max and Erma’s (2 stores locally) will donate 15% of sales to the “Pump It Up” cause on November 14th. Finally, Stadium Grille in West Chester will also donate 15% of its sales on November 18th when customers simply mention the “Pump It Up” charity. November/December I 215-396-0268 I www.phillyfit.com
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The Full Moon in TAURUS on November 2nd brings a heightened need for physical and emotional security. You may not feel willing to make some necessary changes because you tent to resist change. However, if you do resist, things are going to get a little rough. Even though “going with the flow” is the best way to react at this time, it is the last thing you want to do.
By Elizabeth
November 2009
Joyce
The New Moon in SCORPIO on November 16th brings a time to plan, build, and start things that you want to grow. This is the best time of year to turn over a new leaf. SCORPIO: Polarity: Feminine Sign: Mutable—Element: Water— Planetary Rule: 8th House / Pluto—Genitals-Colon FOCUS: I Desire
The Personal Signs Aries (3/21 – 4/20) There is a strain on relationships for you this month, Aries, especially around the 15th. You could experience a tense moment with a co-worker or supervisor. You may perceive this person as a friend, not foe. Be cautious in placing your trust in just anyone. With the holidays fast approaching, you might find it strange to begin an exercise program, yet this is ideal for you. Besides, it’s a great stress reliever. Your life is on “active mode,” which is great for passionate romance. You may attract a close relationship into your life, or revive an old one. Take the time to visit friends and relatives over these holiday weeks. Plan to travel to see them over a long weekend. Finances are in focus all month, and you could experience a significant raise or small windfall around Nov. 2nd and 24th. Be cautious about mixing money with friendships, and protect your resources. Be sure to safeguard your valuables when you are out socializing or at the mall. Taurus (4/21-5/21) In November, you are feeling rumblings and undercurrents of a clash, which will manifest in December. Your job may be involved, or someone’s health. Take action if it becomes apparent that more schooling is necessary for future success. Avoid legal matters if at all possible. Relationships with in-laws could be difficult, and spark resentment. After the 2nd you get to shine! You attract attention from many and have the determination to achieve almost anything to which you are committed. Be sure to include other people in your plans because they are vital to your success. The last two months of 2009 are opportunity months for you Taureans. Your oppor-
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tunity from the Universe is taking your people skills to a new level of understanding. This is as important as physical exercise. Most of this will be a positive experience, although there are those who will test your ability to win supporters. Someone at the office may try to mislead you around the 15th, so be sure to ask pointed questions, especially regarding work matters. Finances are in positive territory for you now. You could get some extra cash from a boss or family member just in time for the holidays. Gemini (5/21-6/20) November is the time to take strong financial precautions, Gemini. Although it may be midDecember before this influence occurs, begin now. Be especially careful with all your cash, but especially with long-term investments. A market crash could be coming mid-December. Watch over your retirement account, and remember, just when you think you’re safe, things could backfire. You have been working hard, and the Universe is giving you a chance to take a breather. Do a body/mind/spirit exercise on relaxing. Do some light breathing exercises and take time to unwind for at least thirty minutes at the end of your day. Calm your mind with meditation just before bedtime. Make note of your dreams, which may offer you clues about how to achieve your deepest desires. Talk strengthens ties on the 15th. You can benefit from this influence in your personal life as well as at work, where some people may try to overstep their bounds. The next six weeks are beneficial for socializing. Join friends for an evening out, or make some romantic time, designed for two. You are certainly action centered at work. This pleases you, but you can be pushed to the max sometimes, putting additional strain on your body. Watch out, take intermittent breaks, and feed your immune system with those vitamins to avoid the flu. Work-related travel is possible through mid-January. 2010 is when you take giant steps in your career, Gemini.
Cancer (6/21-7/22) The stage is set for domestic clashes midDecember, Cancer. Check your home periodically for potential problems, and take time to update your insurance policy if you haven’t done that in a few years. Home life is good, so prepare that delicious Thanksgiving dinner, invite a few friends over, and spend some relaxing evenings with loved ones. If you feel especially ambitious, stock the freezer with holiday goodies to save yourself time later. Keep your calendar handy to track your social events. It may be a challenge at times to keep up with all of it. You are active with walking, exercise, and social life. This energy is topped off at the new Moon on the 16th. See friends, meet people, and if you’re single, ask a pal to arrange a blind date. Money is flowing in your direction now, Cancer. This can encourage spending, so be kind to your budget and avoid Holiday splurging. Your work life is active and positive. Expect to do some traveling on business over the next six weeks. Leo (7/23-8/22) Your work life is impacted between November 1st and December 21st. You will experience some major changes in this area. Leo. You’ll get some inkling of the possibilities mid-November, but it will be December before you grasp the effects. Listen closely if a family member offers a suggestion about your job because they are probably right on target. Host a group of friends and family for Thanksgiving dinner and plan an open house for that weekend to welcome the holiday season. This is also a terrific time to tackle small household repairs. You get exercise as you work around the house. Consult an expert if you are not quite up to the task of the do-it-yourself routine, and call a pro for anything major. After the 15th you’ll connect with some exciting people, and networking can result in positive career contact. Keep an eye on your budget because having fun can be expensive. Family ties are simply wonderful now, and special moments create meaningful memories. Romance is on fire for couples. You’ll have to carefully
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budget your time over the next six weeks in order to meet career demands. You have potential to boost your status and achieve a promotion or new job offer. Invest time and effort in reinforcing workplace relationships. You’ll want these key people on your side as 2010 opens! Virgo (8/23-9/22) Quick trips and long distance travel are this month’s focus, Virgo. There is a potential for delays and cancellations, especially around the Full Moon on the 2nd and 26th. Be especially alert around your daily commute and while running errands because an accident could happen in a flash, through no fault of your own. Family time is great around the 15th. Also, December 21st may bring a family get-together. You will have the physical stamina and energy to decorate and prepare your home for the Holidays. As you clean, look for items that could bring in some cash at a consignment shop. You will be in touch with many people throughout the coming six weeks; family, neighbors, friends, and your oldest son. You may have a chance to get better acquainted with a co-worker in a casual afterhours setting. This could spark good networking or a new romance. Finances are good, but there is a clash that urges caution with investments. Take no risks-even with those that appear to be safe. Also curb your generosity and emphasize saving. You’ll be glad you did as 2010 opens. Libra (9/23-10/22) Your domestic life is in an uproar over the next six weeks, Libra. A major home repair is a possibility, or a relative may need your assistance. This is not the time, however, to begin a home improvement project or to welcome a new roommate. Your daily pace is sure to pick up after the15th. You have the opportunity to be in touch with some interesting people, one of whom could be a valuable career connection. Socialize and network at every opportunity, and get acquainted with your neighbors. You have high physical energy now, so take advantage and get involved with a club, professional organization, or interest group where you can meet people and become a leader. Even if it doesn’t last, you’ll benefit from the connection and it will fulfill a purpose. Finances get a boost before the Holidays. Build up your bank balance! Don’t risk your hardearned money on anything that sounds like a “sue bet.” Chances are it will leave you poorer but wiser. Enjoy the Holidays but be conservative with your gift giving. Scorpio (10/ 23-11/22) November is an opportune time to think about your well-being and what you could do to improve it. Making a small change to your diet, exercise program or daily health regimen can have long-lasting positive consequences now. But it's crucial that you don't attempt to do too much. Exercise moderately. Little steps that create enduring change are more effective than big ones that don't last. Mid-month someone could push your “hot button.” Distance yourself, Scorp! You could find yourself lost in thought at odd moments, remembering the past. Put any regrets behind you and look to the future. You have charisma and present a strong attraction
over the next six weeks, Scorpio. Step into each day with confidence, knowing you have luck and talent going for you. Launch your new solar year with an ambitious personal agenda. You are meeting many new people who are drawn to you and your winning ways. You’ll be at your talkative best and choosing the right words will win supporters for your plans and projects. Capitalize on it in your personal life and your career. Do all you can in November to complete personal projects because these will stall in December when Mars and Mercury turn retrograde. Finances remain positive, with a chance of a raise or new job potential. You could net a small windfall at the end of November, just in time for your holiday shopping. Sagittarius (11/23-12/21) Bundle up, get plenty of sleep, and feed yourself only the most nutritious foods this month, Sag. You will be unusually susceptible to colds or the flu. If you can, take a few days off around the 16th when you’ll especially enjoy cozy days and evenings at home. Use the last two weeks in November to think about new plans and personal life direction so that you will be set to go at the Winter Solstice on December 21st. Careful thought is likely to yield goals that will motivate you. A clash with a friend is likely between November 15th and December 12th, and you may intentionally cut ties. This Holiday Season is great for socializing. Do lunch with a few close friends, and plan evenings out with others. Your workload increased in early November through the rest of the year. Business travel is possible and you may find yourself in endless meetings. Find a good stress reliever such as a moderate workout or evening walk with a neighbor to clear your mind. It is a wise idea to limit all spending over the Holidays because unexpected expenses could pop-up in December. Capricorn (12/22-1/19) You will need to set a firm budget for Holiday gifts and resist the urge to splurge, Cap. Money flows your way in early November, but that is likely to be reversed when Mars and Mercury turns retrograde in late December. That can leave you with some hefty bills and perhaps without the extra cash you were expecting to pay them with. As for your physical care, take some time for yourself around the 16th and make it a point to slow down our pace, even if only a little, to reduce the chance of a cold or the flu. Mostly, November guides you to think about yourself, your life, and goals, especially as the energies draw nearer to Thanksgiving. You’re the center on attention on the Holiday social scene. Even better, a friend could bring you a new romance. If you’re looking, ask a pal to introduce you to a potential match. There are some very difficult energies coming your way in December, and your first hint comes mid-November. You could have increasing dissatisfaction with your job. If that is true, use the Holiday Season to explore your options. This is not the best time to make any sudden changes; wait until 2010. Patience and tolerance are the lessons here.
Aquarius (1/20-2/18) If you are planning some holiday travel or any type of legal action, both could be negatively impacted in December, because both Mars and Mercury turn retrograde. However, you do have the determination you need to follow through on returning to school. In the home, it’s time for you to complete any unfinished projects and get your house ready for the holidays. Just be sure to include our partner in the planning stage. You m ay think you know exactly what you want, but brainstorming could yield some very creative ideas. The potential for conflict with someone close exists through the end of the year. Choose your words with care and be tactful when you’d rather be blunt. Your holiday socializing will be at its best in December, Aquarius. Line up dates and outings now so you can plan and be with your closest friends. Now through New Year’s Day is the best time for your career, and your ambition is well fueled. Think big and go after what you want to manifest! Pisces (2/19-3/20) Get started now if you haven’t yet assessed your financial picture, and set concrete goals because you could experience some difficulty in this area in December. Make your Holiday travel plans around the 16th. Be prepared for delays, which could be triggered by severe winter weather. Take a short-term class with friends or visit a favorite museum over the Holidays. Relationships are generally positive, although job-related stress could impact interaction with co-workers. A relative or friend is likely to make your life difficult mid-month, Pisces. Take it all in stride and consider the source. Be sure to keep confidential matters to yourself, although you may be tempted to pass along the information. You will be very busy at work through New Year’s Day. Take advantage and strengthen your position on the work front. This will be a warm, quiet, surprising, pleasing, and snowy Holiday Season.
Psychically gifted since birth, Elizabeth is a professional Astrologer, Spiritual Counselor, Medium, Clairvoyant, Clairaudient and Clairsentient who interprets dreams and utilizes the Tarot as well as Astrology in readings. Named one of the World's Greatest Psychics, she is a spiritual healer and gives personal readings worldwide. Her TV Appearances include Unsolved Mysteries, Beyond Chance, and The Psychic Detectives. Ms. Joyce’s first book Psychic Attack -Are You A Victim was released in October ‘07, IUniverse Press. Her second book, Ascension—Accessing The Fifth Dimension, will be released in November ‘09. Her website— www.newvisions.com is one of the top-rated in her field. Elizabeth has trained and become a Reconnective Healer. She is located in Doylestown, PA and Bergen County, New Jersey. For an appointment call 201-934-8986. Contact Elizabeth at Elizabeth@phillyfitmagaine.com
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NOV/DEC
calendar of events
NOV. 7
NOV. 22
Muscle Team Challenge People across the region challenge themselves to a half marathon (13.1 miles) along Boat House Row to benefit the Muscular Dystrophy Association. Participants must raise at least $170 (equal to two minutes of research) for MDA. Children ages 5-12 must raise $85 (equal to one minute of research) for MDA. Time: Registration opens at 8am; race starts at 9am Place: Lloyd Hall, Fairmont Park, Philadelphia, PA Phone/Email: Carissa Dubois, 856-356-4467, cdubois@mdausa.org Web: www.muscleteamchallenge.org
Philadelphia Marathon and 8K Distances: Marathon, Half and 8K (26.2, 13.1 and 4.9 miles) Time: 7am Place: Eakins Oval, Philadelphia, PA Web: www.philadelphiamarathon.com
Autism Cares Foundation 5K and Kids' Fun Run 5K Place: Tyler State Park, Newtown, PA Email: race@autismcaresfoundation.org Web: autismcaresfoundation.org
NOV. 8 8th Annual Greyhound Freedom Run The Greyhound Freedom Run is a USATF/RRTC-certified 5k race and 2-mile pledge walk to benefit Citizens Against Greyhound Racing (CAGR). The beautiful hills and open fields make Tyler State Park an ideal setting for a fall race. Enjoy a bowl of chili after the race while awaiting the results. Socialized dogs are welcome to join their owners on the 2-mile walk, but dogs under 10 pounds should be held as some greyhounds have difficulty distinguishing small “prey-sized” dogs from prey. Come out and enjoy a wonderful event that supports a worthy cause. CAGR is an all-volunteer 501(c)3 organization that works to educate the public about greyhounds and greyhound racing and is active in supporting the efforts of greyhound rescue and adoption. Information on greyhounds and adoption will be available for those interested. Time: Registration opens at 8:30am; race starts at 10am Place: Tyler State Park, Newtown, PA Phone/Email: Ann Bradley, 610-865-1136, abgogrey@enter.net Web: www.nogreyhoundracing.com
NOV. 14 WHYY Y12K WHYY is proud to present its first Y12K fundraiser. The race is an “out and back” course with runners making their way from the southern side of the Philadelphia Museum of Art to Falls Bridge and back, all along the scenic, tree-lined, Martin Luther King Jr. Drive. This exciting event will help raise muchneeded funding to support WHYY's awardwinning programming and community outreach. In addition to the 12K, race-day events include the Y Kids Family Fit Zone: join your favorite PBS Kids-costumed characters there. Scheduled activities include educational games and more. 3K Family Walk/Run: Bring your whole family out for this relaxing 3K, which will take place on the same course as the 12K. Run, walk, stroll or saunter while you enjoy the fabulous fall foliage along the Schuylkill River; strollers welcome! Time: 9am Place: Fairmount Park, Philadelphia, PA Phone/Email: Jeff Bundy, 215-351-2381, jbundy@whyy.org Web: www.whyy.org/y12k
NOV. 15
NOV. 26 Abington YMCA Gobble Wobble 5K Run and 2-mile walk through a beautiful residential Abington neighborhood with gentle hills. Certified course with Olympic-style finish around a track. Free raffle, refreshments, DJ and goody bag. Fun and fitness before the feast! Time: Registration opens at 7:30am; race starts at 9am Place: Abington, PA Phone/Email: Beth Kenas, 215-884-9622, ext. 1840, bkenas@philaymca.org Web: www.philaymca.org
NOV. 28 3rd Annual Annunciation Turkey Trot 5K Come run or walk with Annunciation Church and School in their 5K run and Family Fun Walk! On the Family Fun Walk (1.2 miles) you will travel through the streets of Havertown while the longer 5K run will take you along the scenic Karakung Drive. There will also be special appearances from both the “Jogging Turkey” and Santa Claus. Proceeds for this event will be used to fund upgrades in technology and other related tools for both the students at Annunciation School and the parish PREP classes. Since its founding in 1927, Annunciation BVM School has been providing a challenging academic program that is committed to the education of the whole child. This commitment is rooted in a tradition characterized by family values, parental involvement and service opportunities. Annunciation BVM is a welcoming place where faculty, children and parents come to grow and learn. Time: Registration opens at 8am; race starts at 9am Place: 401 Brookline Boulevard, Havertown, PA Phone/Email: Bob and Kathy Donaher, 610446-6790, teamdonaher@comcast.net Web: www.abvmhavertown.com/5k.asp St. Bernadette Turkey Trot Run or walk off that turkey dinner! The Inaugural St. Bernadette Turkey Trot will take participants through many of the beautiful tree-lined streets of Drexel Hill. Proceeds from this fundraiser will help families with school or CCD tuition needs as well as help defray some CYO (Catholic Youth Organization) participation expenses. Time: Race-packet pickup and day-of registration begins at 8am. 5K begins at 9am with 1mile fun walk for the whole family following at 9:05am. Place: Start/finish at Bond Avenue entrance of St. Bernadette of Lourdes School, Drexel Hill, PA Phone/Email: If interested in participating as a sponsor, contact Carolyn Kilroy at carkilroy@comcast.net or at 610-446-1484. Web: st-bernadette.org
DEC. 5 Lansdowne YMCA Reindeer Run 5K Fun Run. Includes race shirt only for first 100 to sign up! Place: Lansdowne, PA
10th PhillyFIT BASH & 2nd Workout-a thon! INDOOR EVENT, Coming Sunday, Nov. 15th 11-3. We are holding it at the Phila. Sports Club, One, HIghpoint Drive, Chalfont, PA, and it will be totally interactive, so wear your workout gear and come try just about every kind of workout there is, including ZUMBA, Salsa, Core, Bootcamp, YOGA, Pilates, Tai Chi... too much to mention, all hosted by local businesses! This is a family event like no other. A health and fitness expo with a party twist! Call 215-396-0268 or visit www.phillyfit.com for more info.
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Time: Race check-in: 6:15-7:30am; registration opens at 6:30am; race starts at 8am New Easier to Follow Course Cost: $5 (prior to Nov. 21); $15 (race day). No credit card payments on race day. Phone/Email: Matt Wolf, Association Athletic Director, at 610-638-1270, ext. 3015, mwolf@cyedc.org Web: www.cyedc.org/calendar/reindeerrun.asp
numerous social activities throughout the greater Philadelphia area. Trips to Europe, Western and Eastern U.S. Partners with Philadelphia Sailing Club. Also does bicycling and tennis. Time: Meets second Tuesday of every month, September-April. Place: Crowne Plaza Hotel at King of Prussia Mall, King of Prussia, PA Web: www.mainlineskiclub.com
DEC. 6
New Hope Nordics A ski club in the Middle Atlantic (Philadelphia area) that is 100% dedicated to cross-country skiing. Place: 2562 Ogden Ave., Bensalem, PA 19020 Web: prnt4u.com/nhn1.htm
Brian's Run Brian's Run has been going on for over 30 years in West Chester. This year the course moves to downtown West Chester and shortens from a 10K to a 5-miler. Prizes to the top 5 male and female runners. Long-sleeve Puma shirts to the first 1,000 entrants. All proceeds go towards Big Brothers/Big Sisters and Camp Joy. Time: 1pm Place: West Chester, PA Phone: John Manion, 610-738-4016 Email: briansrun@gmail.com Web: www.briansrun.org
DEC. 13 The Reindeer Romp The Reindeer Romp is held in memory of Brandon Lake, a Havertown boy who lost his fight against cancer 11 years ago at the age of 4. Last year over $26,000 was raised to continue the efforts of the American Cancer Society in the Delaware Valley. Bring your camera and take pictures with Santa Claus. Long-sleeve technical shirts to the first 500 registered. Great family event. Runners and walkers welcome. Time: 3pm Place: Oakmont Elementary School, Darby & Eagle Roads, Havertown, PA Email: info@runtheday.com Web: Online registration only! Go to www.reindeerromp.org.
JAN. 16 2010 Winter Pickle Run This is the first of three Winter Pickles. A nofrills fun run for runners to keep in shape during the winter. The January Pickle Run will have three courses: 3.01m (timed race), 4.3m and a 4.5-mile road and trail run (prediction format). You will have a choice of course and distance, one of them being a half-road, halftrail run. Time: Registration opens at 9am; race starts at 10am Place: Ridley Creek State Park Section 17, PA Phone/Email: Tim Krueger, 610-328-3979, info@runtheday.com Ski Clubs Blazers Ski Club Place: Philadelphia, PA Web: www.blazersskiclub.org Brandywine Valley Ski Association A year-round sports and social club dedicated to promoting skiing (2-3 trips a year in the continental United States and Europe) and related activities: biking in summer, sailing weekend trip, happy hours twice a month, two summer pool parties, a holiday party, concert picnics at local wineries and Eagleview, camping and more! Time: General meetings are held the first Wednesday of each month September-May at 8pm. Place: Ruffini's Restaurant, 43 N. Bailey Road, Thorndale, PA Web: www.brandywinevalleyski.com Buck Ridge Ski Club Place: Bryn Mawr, PA Web: www.buckridgeskiclub.org Bucks County Ski Club Place: Doylestown, PA Web: www.buckscountyskiclub.com Central Ski Club Place: 76 Kelmar Ave., Frazer, PA 19355 Phone: 610-644-8898 Eastern Pennsylvania Ski Council Web: www.easternpaskicouncil.org Main Line Ski Club Ages 21 and over. Upscale ski club featuring
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Penguin Ski Club Time: General meetings held first Tuesday of each month (September-April) at 8pm Place: Phoenix Sport Club, 301 W. Bristol Road, Feasterville, PA Web: penguinskiclub.com Tiroler Ski Club Place: Philadelphia, PA Web: www.tirolerskiclub.com Wissahickon Ski Club Place: Wago 1 Summer Hill Ct., Lafayette Hill, PA 19144 Web: www.wissahickonskiclub.org
THROUGH DECEMBER Cadence Cycling Saturday Women’s B Level Ride and Group Ride Time: 9am Place: Philadelphia, PA Web: www.cadencecycling.com Phone: 215-508-4300 Open Water Swim Clinics Time: Every other Sunday Place: Burlington YMCA, NJ Web: jkenny5150@gmail.com High Road Cycle Recovery and Development Rides Time: Every Tuesday 5:30pm Place: Wayne, PA and Doylestown, PA T. Wiley Sports stores Web: www.twileysports.com High Roads Cycle's Women's Rides Time: Every Saturday 9am Place: Wayne, PA and Doylestown, PA T. Wiley Sports stores Web: www.twileysports.com Keswick Cycle Sunday Mountain Bike Group Ride Time: 9am Place: Valley Green Inn, Philadelphia. PA Email: salesstaff@keswickcycle.com Web: www.keswickcycle.com Paramount Cycling Club Rides Time: Sundays Place: Vineland, NJ Email: paramountCC@gmail.com Web: www.paramountcycling.com Paramount Cycling Clubs Advanced Rides Time: Tuesdays Place: Vineland, NJ Email: paramountCC@gmail.com Web: www.paramountcycling.com Ladies’ Night: Indoor Cycling for Female Triathletes Time: Mondays, 7:45pm Place: Upper Main Line YMCA, Berwyn, PA Web: www.midatlanticmultisport.com Phone: 610-644-0440 Triathlon 101: Preparing for Your First Triathlon Multi-Sport (Duathlon/Triathlon) Time: Mondays, 7:45pm-8:45pm Place: Upper Main Line YMCA, 1416 BerwynPaoli Road, Berwyn, PA Email: info@midatlanticmultisport.com Web: www.midatlanticmultisport.com Phone: 610-644-0440 Weekly Indoor Cycling Class Multi-Sport (Duathlon/Triathlon) Time: Tuesdays, 6-7am Place: Upper Main Line YMCA, 1416 Berwyn-
Paoli Road, Berwyn, PA Email: info@midatlanticmultisport.com Web: www.midatlanticmultisport.com Phone: 610-644-0440
Weekly Triathlon Swim Class. Multi-Sport (Duathlon/Triathlon) Time: Wednesdays, 9-10 am Place: Upper Main Line YMCA, 1416 BerwynPaoli Road, Berwyn, PA Email: info@midatlanticmultisport.com Web: www.midatlanticmultisport.com Phone: 610-644-0440 Weekly Triathlon Swim Class. Multi-Sport (Duathlon/Triathlon) Time: Sundays, 9:30-10:30am Place: Upper Main Line YMCA, 1416 BerwynPaoli Road, Berwyn, PA Email: info@midatlanticmultisport.com Web: www.midatlanticmultisport.com Phone: 610-644-0440 Weekly Triathlon Swim Class. Multi-Sport (Duathlon/Triathlon) Time: Mondays, 7-8pm Place: Upper Main Line YMCA, 1416 BerwynPaoli Road, Berwyn, PA Email: info@midatlanticmultisport.com Web: www.midatlanticmultisport.com Phone: 610-644-0440 Weekly Triathlon Training Class. MultiSport (Duathlon/Triathlon) Time: Thursdays, 7-8pm Place: Upper Main Line YMCA, 1416 BerwynPaoli Road, Berwyn, PA Email: info@midatlanticmultisport.com Web: www.midatlanticmultisport.com Phone: 610-644-0440 South Philly Striders Running Club Times and Places: Tuesdays, 6am; 9th and Passyunk; Tuesdays, 6:15am, Front and South; Saturdays, 8am, Front and South, Philadelphia, PA Email: info@southphillystriders.com Web: southphillystriders.com Pike Creek Valley Running Club Group Runs Place: Delaware Email: rachelbleacher@yahoogroups.com Web: www.pcvrc.com Phone: 302-475-5439 Performance Swimming for Triathletes Time: 9:30am; e-mail or call for dates Place: Upper Main Line YMCA, 1416 BerwynPaoli Road, Berwyn, PA Email: info@midatlanticmultisport.com Web: www.midatlanticmultisport.com Phone: 610-644-0440 Germantown Academy Masters Swimming Time: Mon., Wed. and Fri., 7:30pm Place: Germantown, PA Email: gaac_masters@yahoo.com Bikesport Sunday MTB Ride Time: 9am Place: Green Lane Park, Philadelphia, PA; also Trappe, PA Email: info@bikesportbikes.com Web: www.bikesportbikes.com Phone: 610-489-7300 Bikesport Sunday Road Bike Cycling Time: 9am Place: Trappe, PA Email: info@bikesportbikes.com Web: www.bikesportbikes.com Phone: 610-489-7300 Bicycle Club of Philadelphia Group Rides Place: Philadelphia, PA Email: info@phillybikeclub.org Web: www.phillybikeclub.org Fix-A-Flat Clinic Time: 2nd Sat. every month, 10:30am Place: Glenside, PA Email: salesstaff@keswickcycle.com Web: www.keswickcycle.com Phone: 215-885-RIDE
ONGOING Saturday Support Group for Adults With Diabetes
All adults with diabetes are invited to an intelligent discussion about diabetes, weight control and healthy living. Free. Time: First Saturday of the month, 11am-noon Place: Integrated Diabetes Services, 333 E. Lancaster Ave., Wynnewood, PA Phone: 610-642-6055 Web: www.integrateddiabetes.com
Saturday Support Group for Adults with Diabetes All adults with diabetes are invited to an intelligent discussion about diabetes, weight control and healthy living. Free. Time: First Saturday of the month, 11am-noon Place: Integrated Diabetes Services, 333 E. Lancaster Ave., Wynnewood, PA Phone: 610-642-6055 Web: www.integrateddiabetes.com Asperger Syndrome Family/Caregiver Support Meetings All parents and other adult family members or caregivers of children with Asperger syndrome and similar diagnoses are welcome. Meetings are held the second Tuesday of every other month. The group's mission is to raise public awareness, advocate for improved education and services, and provide support and information. There is no fee for the meetings. Call for information. Time: Second Tuesday of every other month, 7:30pm Place: Grace Chapel, Darby and Eagle roads, Havertown, PA Time: Third Tuesday of every other month, 7pm Place: Avon Grove Charter School, 110 E. State Road, West Grove, PA Time: Third Thursday of every other month, 79pm Place: Good Shepherd Lutheran Church, 132 E. Valley Forge Road, King of Prussia, PA Phone: 610-449-6776 Asperger Adults Family/Caregiver Support Meetings Time: First Saturday of the month, 10am-noon Place: Montgomery County Human Services Building, 1430 DeKalb St., Norristown, PA Phone: 610-449-6776
Cherry Hill Road Bike Ride Date and Time: Saturdays, 8am Place: Keswick Cycle, Cherry Hill, NJ Phone: 856-795-0079 Email: salesstaff@keswickcycle.com Web: www.keswickcycle.com
Women Only Climbing Clinic Rock/ice climbing. Date and Time: Last Friday, 6:30-8pm Place: Philadelphia, PA Phone: 215-928-1800 Web: www.govertical.com
Sunday Morning Mountain Bike Rides Time: 9am Place: Valley Green Inn in the Wissahickon Park, Philadelphia, PA Phone: 215-885-7433 Email: salesstaff@keswickcycle.com Web: www.keswickcycle.com
Delco Road Running Club The club has these ongoing weekly fun runs/walks: Harris Elementary School, Collingdale, PA Saturdays, 9am Media Community Center, Media, PA Saturdays, 9am Springfield Library, Springfield, PA Sundays, 7:30am, 9am Ridley Area YMCA, Secane, PA Mondays, 6:30pm. Springfield Library, Springfield, PA Tuesdays, 6:30pm. Swarthmore Presbyterian Church, Swarthmore, PA Wednesdays, 6:30pm. Springfield Library, Springfield, PA Thursdays, 6:30pm. Phone: Jason Sevick, 610-476-3722 Address: Delco Road Running Club, P.O. Box 1811, Media, PA 19063 Email: info@delcorrc.org Web: www.delcorrc.org
Coed Adult Sports Leagues Evenings and weekends. Place: Philadelphia, PA Phone: 215-483-9340 Web: www.phillysportandsocialclubs.com Weekly Indoor Spinning at High Road Cycles Road cycling. Dates, Times and Places: Tuesday, 6pm, Wayne, PA; Wednesday, 6:30pm, Doylestown, PA Phone: Wayne, 610-687-1110; Doylestown, 215-348-8015 Web: www.highroadcycles.com
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Better Breathers Support Group The Lung Center at Paoli Hospital is hosting a free support group for patients with respiratory disorders and chronic lung diseases the second Tuesday of every month. Registration is required. Call to register. Time: Second Tuesday of the month, 2-3pm Place: Paoli Hospital, Paoli, PA Phone: 610-648-1651 Comprehensive Breast Center Support and Networking Group For women who have been diagnosed with breast cancer. Time: Third Tuesday of the month, 7-8:30pm Place: Comprehensive Breast Center, Bryn Mawr Hospital, Bryn Mawr, PA Phone: 610-526-4400 Macular Degeneration Support Group Call for information and/or transportation assistance. Time: Every second Tuesday, 10am-noon Place: Paoli Baptist Church, 33 E. Lancaster Ave., Paoli, PA Phone: 610-644-6316 Support Group for People With Cancer Sponsored by the Wellness Community of Philadelphia. Time: Tuesdays, 6:30-8:30pm Place: The Cancer Center at Paoli Hospital, 255 W. Lancaster Ave., Paoli, PA Phone: 215-879-7733 Divine Bike Church for Adults Cycling. Dates and Times: Sun., Tu., Th., 6:30-9pm Place: Philadelphia, PA Phone: 215-386-0316 Web: www.neighborhoodbikeworks.org Divine Bike Church for Women and Trans. Cycling. Dates and Times: Wednesdays, 6:30-9pm Place: Philadelphia, PA Phone: 215-386-0316 Web: www.neighborhoodbikeworks.org
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Yoga for Anxiety Yoga for Back Pain Yoga because your Dr. said so! Yoga for the Teacher within, inquire about our 200 hour Training program! child care • kid's yoga • gentle yoga fertility yoga • gift certificates Peddler's Village • Lahaska, PA 18931 • 215.794.9349 www.flipdogyoga.com
WATTS FITNESS STUDIO Peter Watts Owner Fitness & Nutrition Consulting
Email: pwatts01@aol.com www.wattsfitnessstudio.com
Classes are available in Spanish & English 2712 N. 5th & Lehigh St. • 2nd Floor Philadelphia, PA 19133 Tel: 215.739.9027 Fax: 215.739.9094
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If you are one of the millions of Americans who suffer from Lower back or neck pain, you know how debilitating it can be. Burning, shooting nerve pains and muscles in constant spasm make even the simplest movement an ordeal. Often, just finding a comfortable position is virtually impossible. Traditional treatment starts with medication and bed rest and ends with the prospect of surgery – a painful, expensive, frightening experience. Treatments such as acupuncture, epidural injections, hot/cold therapy, massage and other "therapeutic" techniques may offer limited relief. Considerable research has produced a relatively new therapy that is highly effective in treating intervertebral disc problems. This treatment, known as Decompression Therapy, has opened the floodgates of new patients to Tri County Pain Management and Precision Pain Management Centers. Decompression Therapy is a traction-based procedure that can relieve pain associated with disc herniation, degenerative discs, posterior facet and compression-related syndromes. It also enhances the healing process and renders quick, effective and amazing pain relief that enables most patients to return to a more active lifestyle! It is an FDA-cleared procedure, and most insurances cover traction therapy. Decompression occurs as a result of an improved understanding of how to reliably cause the spine to "unload." The vertebral separation causes a vacuum or a centripetal force in the disc, which results in a "phasic change in pressure." This "vacuum effect" helps in the retraction (pulling in) of the extruded disc material.
When the disc retracts it can stop putting pressure on the spinal nerve or spinal cord. Thus the term "Decompression." Once the nerve is decompressed, a significant amount of patients will notice a decrease in arm/leg pain. Someone who has previously not found relief through other treatments is a perfect candidate for this treatment. Decompression Therapy may also be useful in determining the overall prognosis of passive care and expediting the phase-in of rehab protocols. Clinical findings suggest Decompression will create a relatively quick initial response. Patients who do well tend to feel a sense of relief (which can be direct pain cessation or a centralization of pain and/or reduction to an ache or stiffness) within six sessions. Full relief, if attainable through this passive treatment, can be in as soon as a few weeks. (Occasionally a "stubborn" pain syndrome may continue to improve slowly over 15 sessions, though this is not the norm.) Often, patients will be treated in 4-6 sessions and notice enough relief to allow active rehab to begin. Their Decompression may continue (pre- or post-rehab depending on the methods chosen) for 4-6 further sessions before discontinuing or reducing the frequency. Typical frequency is 3-5 times per week. The extent and seriousness of the symptoms will determine if more than 3 sessions per week should be used. Treatments only take about 25-30 minutes, and again, most insurance companies cover them. For more information on how you can benefit from the Dynamic Traction System (DTS), call Tri County Pain Management Center 215-957-5400 or the Precision Pain Management Center at 215-657-9393.
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