Exercise and Cancer By Matt Weik Brian Epstein, 43 North Wales
Dietary Misadventure By Jeff Kidahl
How To Be HAPPY Everyday by Solomon Brenner
The 15th
PHILLYFIT
Bash!
& the 9th
Workout-a-thon! Details Inside!
Te s Ph s St ila. um , P pf, A 25
Harriet Mt. Airy, PA
Month/Month | 267-767-4205 www.phillyfi t.com INSIDE! Philly’s FITTES T! | ~ Healthy Pet Section
1 | PHILLYFIT
Do you have Low T? WE CAN HELP! Low Sex Drive Testosterone is what fuels a man’s sex drive. If he’s low on “T,” he’s likely to become less interested in having sex. “Testosterone is what’s responsible for ‘the grrr factor,” says Dr. Abraham Morgentaler, associate clinical professor of medicine at Harvard Medical School and the author of “Testosterone for Life.” He says men differ in how frequently they like to have sex. But for men with low testosterone, he says, “It’s completely absent.”
8 Warning Signs of LOW TESTOSTERONE! Low Sex Drive Erectile Dysfunction Fatigue Decreased Energy Mood Problems Irritability Reduced Muscle Mass More Body Fat
Brad Ferrara, MD
215-957-5400 lowtinfo@gmail.com
Just as it is important to get rid of the pain following an accident, it is important to correct injuries and restore normal ranges of motion. At Tri County Pain Management Centers, we have successfully treated thousands of auto accident related injuries. If you are injured at work, see us at Tri County Pain Management Centers. We have been successfully treating Workers’ Compensation cases since 1996. It is important to receive proper care following a work injury, not only to stop the pain, but to correct the problem. BucksMont Pain Management Center 607 Louis Drive ● Ste B, Warminster, PA 18974 215.957.5400 ● www.good-byepain.com
Precision Pain Management Center
Neshaminy Valley Pain Management Center 2440 Bristol Road, Bensalem, PA 19020 ● www.neshaminyvalleypmc.com See our ad on inside back cover
215.891.9955
Greater Philadelphia Pain Management Center
2325 Maryland Rd. ● Ste 200, Willow Grove, PA 19090 2612 Rhawn Street, Philadelphia, PA 19152 See our ad on inside back cover 215.657.9393 ● www.precisionpmc.com 215.338.8555 ● www.greaterphiladelphiapmc.com 2 | PHILLYFIT Month/Month | 267-767-4205 | www.phillyfit.com
SATURDAY, JUNE 7TH ~ 4-8PM
Th e15th
We're INDOORS! @ the
209 Penns Trail Newtown, PA
Saturday DATE NIGHT / Family Night! What a great way to get out The POOL & have some fun! will be OPEN! $5 Entrance Fee ~ Kids Under Five FREE
Dinner options available with cocktails/bar, live music and tons of fun!
March/April | 267-767-4205 | www.phillyďŹ t.com
PHILLYFIT | 3
H/EXPO EVENT
ILLYFIT BAS H P H T 15 E H T E ID S IN The 9th PhillyFIT
4 ~ 4-8pm
7, 201 Saturday, June
VENDORS WELCOME!
For a nominal $275, come showcase your products and services to the workout-nuts that attend our events! Call to reserve your booth now
267-767-4205
20 Different 8-minute workouts!
The participants decide “Who Teaches Philly’s Hottest Workout!
INSIDE THE 15th PhillyFIT Bash/Expo event! The Newtown Athletic Club 209 Penns Trail, Newtown, PA
Cost is $10.00 per person. FREE ENTRY into the Bash event (a savings of $5.00) with purchase of workout-a-thon. You can pre-register online at PhillyFIT.com NO WAITING IN LINE AT THE DOOR!
Types of workouts to include: * high energy * low impact * yoga * stretching * breathing * core * bootcamp style * dance workouts BRING YOUR YOGA MAT!
$10.00 per person
NAME: _____________________________________________________________ CREDIT CARD # _______________________________ ADDRESS: __________________________________________________________ CITY, STATE, ZIP: ____________________________________________________
EXP. DATE___________
CVS code (3 digit on back, or 4 digit on front of AMEX) ___________ or CHECK#___________
& mail to: PhillyFIT Magazine 868 Central Ave., Southampton, PA 18966 PHONE:______________________ E-MAIL: _______________________________
267-767-4205 ~ Jami@PhillyFITmagazine.come ~ www.PhillyFIT.com
4 | PHILLYFIT
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PHILLYFIT | 5
Publisher’s Page
#thenewjamiappenzeller #thenewphillyfitbash2014 #reinventionisabeautifulthing Suddenly, I’m feeling like it’s time to shake things up a bit. And these ain’t your grandma’s hashtags, baby.
H
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ere’s the thing. I get bored easily. It’s always been a shortcoming of mine but in a way, it’s my very best quality. Reinvention has been my panacea. I like things new, fresh, exciting and visually arresting – who doesn’t? But I also like to keep things simple—a new coat of paint on the wall – a new pair of earrings – a new brand of coffee. As I get older, it’s the little things that release Endorphins in big ways.
We all get the blahs, right? I’m not just talking about in our workout regimens or symptoms relating to Seasonal Affect Disorder. And by the way, is it a coincidence that the acronym for that diagnoses is S.A.D.? I have forced myself not to succumb to doldrums of any sort, perhaps because I’ve worked so hard over the past year to be happy by default. I finally got my normal baseline back to chipper and I’ll be damned if my own, self-induced, fleeting distress knocks off my tap shoes, if you know what I mean. Life is not meant for cruise control. Instead, you should take control of your cruise through it. Yeah, that’s mine. You can steel it if you want. Once you press the cruise control button in your brain, that’s it. You’re either entitled because your 90 and living in North Miami or you have given up on your inner mojo for reasons that can’t be substantiated. I can tell you I am just not going to let that happen (the mojo part because I do like Florida…) So, how do you keep things interesting in your life day after day, year after year? Well, that’s the $100,000 question. For me, it’s just about new ideas to try, places to go, things to see…new stores to shop in. Sometimes, I swear I get a little high from trying Star Fruit or watching puppies try a new trick in the park. Again, keeping it simple. As of late, I’ve been on a furniture binge. Little by little I’ve been trying to find a few interesting pieces that are willing to become stationary metaphors reflecting my feelings these days. Let’s see…what else? Oh yes,. I’m sporting a (slightly) new ‘do. Yes, if you’re paying attention, I put my hair on cruise control. I know, you’re probably chuckling because it looks the same/I look the same, but honestly, it’s a bit shorter than the norm…and I’m digging the functionality of it. It matches my more functional life I guess. 6 | PHILLYFIT
I’ve ditched my trendy tank tops and sassy half-shirts for something a bit more sophisticated. I never really ever saw myself as sophisticated per se, and still don’t think that’s the best word to describe me – but truth be told, some of the little numbers in my closet were best reserved for the pages of Cosmo Magazine or the Wildwood Boardwalk, if you know what I mean. I don’t want to be Club Girl or Mall Girl. I’ve stepped up my own expectations of self-image. I don’t want to project a don’t-f-with-me look. I want to be polished, pulled-together and confident in my own skin. What can I say? I’m a late bloomer. The trick is to look effortless, not trying too hard. I just want to maybe feel new again, and I’m slowly figuring that out. Exercise? Well for me it’s back to the pool! The smell of Chlorine always gets me stoked. It’s been years since I’ve swam meaningful laps. I had forgotten just how much I loved the soothing underwater sounds. The sounds are surreal to me. Maybe that’s how it was when I was in my mamma’s belly! The humming of the jets that filter the pool relax me. I love the cold feeling of the water that gobbles me up getting in and the euphoria of accomplishment getting out. The Jacuzzi afterwards is always a great incentive to do one more lap. Let’s not forget the sweet reward of enduring the fugly-ness of wearing a swim cap (why hasn’t that design improved
March/April | 267-767-4205 | www.phillyfit.com
over the years!!!), the sunk-in, skunk eyes from the demarcation of swim goggles that take hours to wear off….and the embarrassment of potentially being seen in a swim suit by strangers looking and feeling like the whitest block of cream cheese. But heck, it’s worth it. Swimming gives me an instant feeling of freedom. Each time I swim laps, I always say the same thing…geez, how did I stop doing this in the first place? It feels so good and gives me a stretch that I just can’t get in the gym. ~~~~~
Suddenly I’m feelng BASH-ful!
Guess what I find myself ‘saying’ as the calls are coming in now for the next PhillyFIT Bash? It’s time to kick this beloved event into the stratosphere. I’m talking the most mind-blowing experience of the year. Like, it’s going to be on par with the best rock concert you’ve ever been to…you know, the one where they play three encores and you feel like your floating as you revel in the awesomeness of the moment with your fellow rockers, as far as the eye can see. As each call comes in to our humble PhillyFIT office, I am realizing that the potential benefits for exhibitors and attendees alike is bigger than ever. For exhbitors, it’s not just about a table and a display – businesses truly are amazed at the quality turnout each time and that means more clients, consumers and revenue spikes. For attendees, it’s non-stop entertainment, access to the areas experts in every category of health, fitness, nutrition and wellness. The opportunity is intense, and let’s face it, everyone is tired of being bored, broke and impacted by this winter’s relentless weather. Here’s an example of how we’re upping the ante this year: The founders of BOKWA fitness (huge) just called to schedule their “entire entourage to come and perform as one massive group! This is a really big deal for everyone in planning to be in the room! I have a feeling that we’re just gonna Wow-Bomb this one...I feel it in my gutt! This year’s Bash is destined to crush the previous Bashes. Things are bigger, more exciting, more dramatic, more informative, more technologically advanced. Suffice it to say that this Bash might be the most fun of them all, for the entire family! When I say we’re taking this event to new heights, I mean they’ll be doin’ Zumba on Pluto. You heard it here first. Admittedly, we skipped the Bash last year. I simply had to ‘clear my head’ and regroup (yes, some personal stuff really did bite me in the butt and I just needed one quiet year, and as we all know, there is NOTHING quiet about our Bash events!) This means that all the pent of energy of missing a year to me feels like a bottle of diet Coke ready to explode. The support of our readers, fans, advertisers and staff has been simply amazing this past year, when all I wanted to do was to curl up under a rock. But, skipping the Bash for a year gave me an opportunity to really think about what matters, and what doesn’t. What
I do know is that the Bash matters. So much ‘good’ comes from it. Aside from the obvious—learning about everything from what today’s Vegans are eating to how to juice and cleanse for pennies to cardio reinvented to breakthroughs in vitamin pairings— there are other happy accidents that result from coming to the Bash For instance, new friendships are made, careers take flight and even romance lurks! I continue to be humbled by the shear number of people who have told me that their lives have been transformed through either our little publication or our signature BASH events. It makes me feel amazing to be a connector, a catalyst for advancement, and also it’s just what I was put on this earth to do – help people further define their passions, their dreams, their purpose no matter what they are. Including me. After 14 consecutive Bash events, I’ve been craving some kind of change, an interesting, unexpected twist of sorts. This year, I have set out on a REINVENTION CELEBRATION in support of this new generation of all things health, fitness and beauty and wellness. PhillyFIT launched in 2004, and man, a lot has changed during these years. Our goal this year is to showcase how far we’ve come as an industry, a community and as hungry humans wanting to be the best we can be. It’s not an Expo, it’s a Nextpo. We’re going to feature what’s next and what’s hot in every category. Yes, it’s a challenge, but I say bring it. I’m ready now. I’ll be the crazy blonde in full gear this spring, running around banging on doors trying to get everyone to realize THIS IS OUR TIME TO SHINE--ALL OF US. I’m inviting everyone to use this event as a way to kick start your summer season. It’s a way to add to your
Check out the local fitness scene @ PHILLYFIT.com March/April | 267-767-4205 | www.phillyfit.com
PHILLYFIT | 7
collection of fitness finds and loves. There is so much to gain from such a gathering, If I could, I’d climb on top of city hall and drape Billy Penn in a PhillyFIT tank just to let everyone know how epic this Bash is going to be.
Expect about 100 vendors/businesses (all engaging, interactive and fun) presenting some kind of ‘handson’ experience regarding what their business/product has to offer.
So... What’s New?
The Setting
Each year I’m amazed at the turnout both in terms of numbers and enthusiasm. The feedback I’ve gotten has nearly brought me to happy tears…but now with the additional layers of fun and family entertainment, (including sexy singles mingling hoping for a potential post BASH date) - when you have this many people all after a unified goal, this event is not to be missed. You will just kick-box yourself later (ha) if you make any other plans.
The NAC has been interested in hosting our event for a few years, and with the idea of me personally feeling ‘ready’ for change, and the event having been around so long (and ready for some new ideas).. the NAC is the perfect layout for what we are hoping is the most amazing bash ever:
The Sizzle
The NAC boasts an amazing water-like park that will be open the night of the Bash, complete with TIKI lights, Jacuzzi - I am sure this will be a hot spot for post workout-a-thoners and their families.
The Grub, Libations & Tunes
Lot’s of delicious healthy dinner options will be on hand and sumptuous skinny cocktails will be flowing. We’re also featuring a live band outside (um, fun) that will surely have everyone on their feet.
What To Expect Inside
This is a health and fitness “Nextpo” with a dose of man-why-don’t-they-do-this-every-week? We’ve got kids’ games, sports, mega moon-bounces, laser tag and much more. Our signature and novel Workout-athon features approximately 350 people working out, trying one or all twenty of the 8-minute workouts presented by big name local fitness moguls and trailblazers! Talk about a great way to sample trending workouts such as BOKWA, ZUMBA, core training, bootcamp style, yoga, proper stretching…breathing workouts, you name it, we have it… 8 | PHILLYFIT
Bash Details
This year’s epic Nextpo will be held at: Newtown Athletic Club (NAC) 209 Penns Trail, Newtown, PA 18940 Directions here: newtownathletic.com Saturday, June 7th 4pm – 8pm Don’t forget to register to participated in our 9th annual Workout-a-Thon. Visit phillyfit.com for details. ~~~~~ Every spring when I pump air into my bike tires after ‘ole Schwinny is through with her hibernation, I get excited. It’s almost as if I’m pumping a vibrant new energetic sprit back into my soul. And when I hop on and breathe in the Honeysuckle-kissed, warm air of the season, my heart races faster than my bike. This past winter was the fifth snowiest on the record books. Why not make this spring the first spring to try something new and different. Perhaps photograph track your new adventure through social media hashtags and share with other who might also be interested. You never know who you might meet – what you may discover and how your life, at any age, can be totally and completely reinvented. We’ve (finally) put the shovels away and now let’s play. It’s spring people. Get out there.
March/April | 267-767-4205 | www.phillyfit.com
letterstothepublisher Good Afternoon Jami,
Jami,
I have been enjoying Philly Fit for many years and have even set a personal goal of appearing in Philly Fit magazine with the headline “45 the new 25?” I am a bit behind schedule, so the headline may need to be “46 the new 25.” Bob Blitshtein Jami,
I just want to tell you that I love your magazine. I find it very informative and love the fact that it’s “all local.” Every time I walk into Wawa it look to see if the new issue is out before I even go for my coffee. I also want to say it was a pleasure meeting you at the endurance expo this weekend. Keep up the good work. You have a loyal fan in me.
~~~
I have been reading your magazine and years back had attended a Fit Fest in Oaks PA and another at Bucks County Community College. I really enjoyed the events and I love reading your magazine so I was happy to see there would be another similar event! See you soon at the next BASH! Sue DiMoia
~~~
Chris Buckley Gilbertsville, PA Jami,
~~~
I just want to say, this article (your Jan/ Feb Pub Page titled “Rock Bottom”) ROCKS! I love the heal method you shared. Thank you for writing it. Sonja Rae Shotts Lay Jami,
~~~
Keep up your great work & enthusiasm at Philly Fit! :) Love your articles too; very empowering. Karen Webster ACE Certified Personal Fitness Trainer & Health Coach The Body Works Studio
I am really looking forward to meeting you at the upcoming PhillyFIT BASH, I have read your magazine for years and have always been inspired by you so this is very exciting for me!
PhillyFIT,
~~~
I remember when you started the publication and I am so proud of your endeavors! It inspires me to keep moving ahead with my goals/dreams! Thank you!
Catherine Colello- owner Yardley Fitness
PHILLYFIT Family
Jami,
~~~
Kathleen Hope
~~~
Published by: Jalynn Concepts, LLC Publisher: Jami Appenzeller Copy Editors: Heather Hoehn Publishers Page: Photo of Jami by Joe Chielli, Church Street Studios, Philadelphia, PA.; Hair Style by Stephanie at Fresh Hair Studio, Southampton, PA.; Makeup by: Lisa Nocera Calendar Of Events: John Beeler Art Department: John Paone Ad Sales: Jami Appenzeller, Rita Henry Distribution Manager: R.I.P. Jim Appenzeller All inquires are welcome...Call us NOW! (267) 767-4205 www.phillyfitmagazine.com Jami@phillyfitmagazine.com Advertising Deadlines: Reservations for the May/June 2014 issue: Ad Reservations Due By: April. 5, 2014 - Ad Copy Due By: April. 10, 2014 Cover Photography: Photograph of Tess Stumpf by Reg Bradford. Harriet’s picture by Lauren Kaplan @ Pet Imagery. PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bi-monthly, distributing 45,000 magazines to more than 800 locations in the Philadelphia, Bucks, Chester, Delaware and Montgomery Counties. We also email over 12,000 copies to folks who have opted-in on our website to receive the online magazine. 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. 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. www.facebook.com/PhillyFITMagazine
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PHILLYFIT | 9
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PHILLYFIT | 11
NutritionFIT
Dietary Misadventure By Jeff Kildahl CWC, CESC, SCS, CETS, ND, PhD
I
t is time to see the forest instead of the trees. The food you put in your mouth will impact more than your fitness. Health care costs are escalating in synch with disease incidence rates. This is synonymous with disaster. Our society is overfed yet undernourished and this includes endurance athletes. Billions of dollars annually are wasted designing new therapies, medications, and procedures to treat symptoms. This expensive approach is ineffective. The obvious element missing from this formula is the profound impact of our food. The current medical model is a losing proposition. Fitness requires fluid integration of complex combinations of speed, strength, endurance, power and kinesthetic principles among other qualities. Every aspect of your health, fitness, and sport performance is directly impacted by the quality of your diet – and these aspects improve as your diet becomes more closely aligned with the foods you are biologically adapted to consume. Nutrition is the cornerstone of all dimensions of wellness. Primary source nutrition has the profound and vastly underestimated ability to maintain health, prevent and reverse chronic and degenerative diseases, and enhance endurance sports performance. Awareness of plant-based, whole foods as an inexpensive, painfree and effective alternative to health insurance is proliferating. It is only when one combines awareness and discipline will the far-reaching benefits of mindful dietary habits be realized. It is hypothesized that organic, primary source nutrition – as a form of prevention and treatment – could cut health care costs by ninety percent and do wonders for the planet. Reams of scientific data support primary source nutrition as cost-effective preventive medicine especially when combined with regular exercise. Chronic disease is considered an incurable illness. This is a matter of one’s perception. The goal of western-based medicine is symptom management with the tricky part balancing medications and procedures as the ultimate band-aid. Symptoms often signify a health issue linked to a poor diet. Honor the messages from your body. The Centers for Disease Control indicate that diabetes, cardiovascular disease, and cancer are the most common, costly and preventable problems in the United States. Each of the following conditions can be prevented and often times reversed by lifestyle changes involving diet and exercise. You may have the exercise portion nailed, but your fuel of choice might be less than optimal. Consuming nutrient-dense, plant-based, whole foods will ensure your body is properly fueled for your fitness endeavors en
route to optimal health. Find below a handful of unnecessary chronic and degenerative diseases afflicting our society.
Heart Disease
“Don’t dig your grave with your own knife and fork.”
12 | PHILLYFIT
~ English Proverb
Coronary heart disease is the number one cause of death in America. It is a food-borne disease in which an over-consumption of saturated and trans fats, animal proteins, and highly processed acidic foods exist. Narrowing of the coronary arteries is virtually nonexistent in plant-based cultures worldwide. Bypass surgeries and a tackle box of medications do not address causation yet remain primary medical solutions. These approaches are as ineffective as mopping your floor while your sink overflows with water. Consuming primary source foods will turn off the faucet.
High Cholesterol A primary risk factor for chronic and degenerative diseases is a high cholesterol level. One in every six adults in America has high cholesterol. Your LDL [low-density lipoprotein] should be less than 100 mg/dL with your HDL [high-density lipoprotein] above 45 mg/dL. Statins reduce LDL [bad] cholesterol in the bloodstream but do not address the cause of elevated LDL. Statins can be toxic to your liver and incur other side effects due to its inherent nature as a medication. Combine plant-based, whole foods with plenty of fiber and fitness to witness your LDL level dramatically drop within three weeks - without side effects or prescription outlays.
Cancer The second leading cause of death in the United States is cancer. Abnormal, uncontrolled cell growth represents cancer. Your immune system has the capability to thwart abnormal cell progression via regeneration [alkaline state]. Abnormal cells flourish in an acidic state. Every major epidemiological study concludes those who consume animal products, including fish (mostly contaminated with mercury and other cancer causing chemicals), milk, dairy products, and chicken eggs, have significantly higher incidences of heart disease, cancer, diabetes, arthritis, and osteoporosis. This is due in part to the acidic nature of animal-based foods.
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Flood your immune system with primary source foods and exercise as often as possible to maintain an alkaline edge at the cellular level.
Diabetes More than twenty-four million people have diabetes and millions more have pre-diabetes. Blood sugar [blood glucose] cannot be absorbed into the cells because of insulin resistance. These numbers increase daily. Type 1 diabetes – onset at childhood - is an autoimmune disease in which the body attacks itself when the pancreas is unable to produce insulin. Studies have shown that a plant-based diet can decrease insulin doses and more effectively monitor long-term health outcomes despite its autoimmune status. Type 2 diabetes is now prevalent at childhood. This type of diabetes can be prevented and reversed with diet and exercise. Obesity is the most common factor predisposing someone to type 2 diabetes. Transporting a few extra pounds in concert with poor dietary choices will elevate your predisposition to this disease no matter your commitment level to fitness. Diabetes is the number one cause of amputations and blindness. Long-term outcomes include kidney disease, cardiovascular disease, retinopathy, skin infections, neuropathy, and foot ulcers to list a few. These outcomes are secondary to the health complications of daily tip-toeing the precipice of hyperglycemia and hypoglycemia.
Hypertension High blood pressure affects one-third of the American population. This condition is a primary risk factor for heart disease and stroke. Hypertension is a cause and result of kidney disease. The focus for decades was on the reduction of sodium intake. Optimal efficacy means an emphasis on weight management, adhering to a plant-based, whole foods diet with plenty of exercise. Diet and lifestyle play significant roles in maintaining a level below 140/90 mm Hg.
Osteoporosis Your bones are living tissue comprised of protein embedded with calcium, phosphorous, magnesium, sodium, potassium, fluoride, chloride, and sulfite. Bone mineral density [BMD] determines the strength of your bones. Mineral breaks down in the bones after age twenty-five. Osteopenia is diagnosed when the BMD is lower than normal. It is a precursor to osteoporosis. Osteoporosis is a crippling disease where risk for fractures is considerably elevated. The disease is most common in post-menopausal women and abstaining from animal products does not increase the risk for clinical diagnosis. The hype respective to drinking milk and ingesting isolated supplements to prevent osteoporosis is a self-defeating marketing ploy. The greedy backlash reaped by pharmaceutical, medical, supplement companies, and the food industry is being fiercely whipped by the truth. Milk was intended for calves not humans. Humans are not wired genetically to consume milk. Milk is touted as the mother of all elixirs because it contains calcium, vitamin D and more to build strong bones and teeth. Milk is an acidic animal food. Calcium is leached from your bones to neutralize the acidity – your skeleton essentially dissolves itself. Enter osteoporosis. This is why plant-based alkaline-forming foods are vital to the pH balance of your body. The more milk one consumes the greater the incidence of fractures; it is an inverse relationship. Drinking raw milk is not a solution because the amino acid structure of the dairy protein remains unchanged in the
absence of pasteurization or homogenization. Get your calcium from sea vegetables, kale, collards, figs, tofu, black beans, and blackstrap molasses among other plant sources. Add resistance training to your exercise regimen. Get your vitamin D from sunshine. Skip dairy products and the supplements. Commit now to properly fuel your body or pay for the treatment of symptoms later. Do not let your diet ruin your fitness, sport performance, or health. Fitness, health, sport performance, wellness, and life mandate accountability. Mindful dietary choices combined with regular exercise will help you discover and truly understand the difference between effort and struggle. You will thrive instead of exist because your fitness and your life will become more meaningful. ~~~ Jeff Kildahl is a writer, author, educator, researcher, and wellness consultant advancing personal and planetary health by synthesizing primary source nutrition and fitness as the principal components of the practice of medicine. Kildahl is a sponsored vegan ultra-endurance athlete with doctorates in plant-based sports nutrition and natural medicine. He is a dynamic member of CUBE™ ~ a professional speakers group ~ that helps others harmonize the keys to living in the song of life. He is a Vega Ambassador, wellness editor at Snowshoe Magazine, United States Snowshoe Association columnist and contributor to health, fitness and wellness sites, blogs and publications. Kildahl is the creator and president of The Wholistic Edge® ~ a visionary firm merging the tenets of mindful living with the principles of naturopathic medicine to manifest optimum wellness. He resides in Boulder, Colorado ~ http://thewholisticedge.com.
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PHILLYFIT | 13
KidsFIT
Youth Inactivity A Challenge or Not? By Antoinette Williams-Forrest
D
oes this sound familiar? As a response to childhood obesity epidemic and youth inactivity, you encourage your child to go outside to increase their daily physical activity. You send them outside hoping they’ll meet up with other children and play games that will keep them busy for hours. Finally quiet in the house and the children are getting their daily exercise - multi-tasking at its best. As you prep a cup of tea, the door crashes open and the kids are back complaining. Determined to get them back outside you suggest several options: take out a ball or jump rope, or play tag. The children’s inevitable response, “There isn’t anything to do”, “No one is outside”, “There’s no room outside to play” or “It’s too cold/hot.” And depending on the child’s age, “Playgrounds are boring.” Complaints continue until you finally surrender. Parent – 0 Children-1. The children are back to their sedentary lifestyle and you resign admitting that encouraging a physically active lifestyle for children is too challenging. The Center of Disease Control (CDC) suggests children and adolescents participate in a minimum of sixty minutes or more of moderate or vigorous physical activity daily. Physical inactivity among today’s youth can be traced to several factors: reduced physical education programs, limitations in income, transportation, work schedules, patience, and safety. Today’s children are missing out on an important health benefit. Although is it disturbing to see the high number of kids with a limited amount of physical activity, there are ways that we can help make improvements to increase physical activity for children and help decrease the statistics concerning childhood obesity. Although it may be challenging to get some children moving, it can be done. The following are tips to help parents promote physical activity among today’s youth. Parents must be their child’s role models. Actions speak louder than words. If your lifestyle is sedentary, your children will adopt the same habit. Parents must lead by example. Parents who engage in physical activities in their own lives are more likely to pass on these good habits to their children. If children play video games, invest in games that make them sweat! Dancing games, Wii sport games, any kind of game that gets them moving is a start. However, time limitations should be implemented and kids should still go outside and play.
14 | PHILLYFIT
Have a weekly ‘Family Fitness Challenge’. Get a board and choose a weekly challenge. It’s best for all family members to participate even if some moderation is necessary. Family participation is the goal. Everyone should have a way to record their daily progress. For the young children who are unable to write, stickers can be used to record their progress. One example of a ‘Family Challenge’ is to hold a Hula Hoop Contest. Kids love to beat their parents at anything. See who can keep the hula-hoop moving as you walk ten steps forwards and ten steps backwards. Or how about a Family Step Challenge? Everyone has his or her own pedometer. The goal is to see will take the most steps at the end of the week. Record the number of steps walked daily. At the end of week the one has the most steps is the winner and receives a prize. Join your children in an outdoor game. I’ve heard some parents say they couldn’t ‘play’ with their children because it didn’t look right. Forget what others may think of you. Get out there and invest the time. Kids love it when their parents play with them. Besides getting healthier you and your child will have fun and create lasting memories. When was the last time you played hopscotch? Freeze Tag, Flag Football, Kick the Can, or Hide and Seek? There will be much laughter and a streak of competition may arise in you. Always offer positive feedback. Motivation makes us all feel like we can. Praise a child for trying even if he or she misses a ball thrown but they attempted to catch it. That’s what counts. Applaud an out-ofshape child who jumped rope for thirty seconds. That is thirty seconds more than previously completed. Good habits begin with one step at a time. Applaud each accomplishment. Last and most important, MAKE EXERCISE FUN! As an adult, if it is boring I don’t want to do it. Time seems to stand still making the event seems to last longer. Children feel the same. Whatever the activity you and your child choose to participate in, please keep the fun in it. If there is no fun, they won’t do it and that’s not an option for good health. Until next time…MOVE IT! ~~~ Antoinette is an ACE certified personal trainer and an NASM Youth Exercise Specialist. She is the owner of KIDZ 4 Fitness, LLC.
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PHILLYFIT | 15
FitnessFIT
Ten Commandments 1. Reduce your body fat levels - You could possess the most sharply defined set of abs known to man, but whether covered by a thin sheath or bulky covering of fat, no one will ever see them. Remember body fat levels are held in check by proper nutrition and cardiovascular exercise.
for Six-Pack Abs
endurance in the abdominal region. Just remember, that regardless of how strong your core may become, that six-pack will not be visible unless we strip away the excess body fat. 9. Do not forget to train spinal erectors- Any good training program promotes muscle symmetry. Neglecting to train the spinal erectors will only hamper your development and can lead to muscle imbalance and lead to injury.
2. The rectus abdominis is one muscle, with one origin and one insertion — The rectus abdominis has an origin of the pubic bone and an insertion point of the sternum (xiphoid process). You cannot target upper or lower abs. 3. If your xiphoid process and your umbilicus do not move closer to one another — In order to stimulate the rectus abdominis, the xiphoid process and the umbilicus must move closer to each other. The rectus abdominis’ main functions to flex the trunk and provide lower back stabilization. 4. Your abdominals get plenty of peripheral work each and every day — Believe it or not, your abdominal region experiences sufficient stimulation (albeit a lot of isometric contraction), by maintaining good posture throughout the day. The transverse abdominis (your deep abdominal muscle) helps maintain good posture and is also activated throughout the day and through cardiovascular exercise. 5. Do not perform weighted side bends for the obliques — Weighted side bends are not advisable for two reasons: 1) they place the spine in a susceptible position for injury while under load and 2) when worked they bring about hypertrophy (growth) for the obliques causing the waist to appear big and blocky. 6. Do not perform ab exercises each day — Your abdominal region is comprised of muscles. Much like chest, back or shoulders, muscles grow and get stronger after they are stimulated through resistance training, but more so in conjunction with proper rest and nutritional intake. 7. You can’t crunch away your fat — You cannot spot reduce. Your body uses fat holistically (or all over for energy,) not just from one specific location. Just as if you had cut your finger blood would come out. It isn’t finger blood that leaks from your finger it is blood. The same holds true for body fat. It may manifest itself in one location more prevalently over another but the “fat” is holistic and all over. So bottom line is - you CANNOT spot reduce! 8. Learn the benefit of isometric contractions- Performing the plank, or just contracting your abs throughout the day while at work, play or driving, will bring about a stronger core and even some muscular 16 | PHILLYFIT
By Scott Hayward
10. Avoid straight leg sit-ups — Straight leg sit-ups place the lower back at risk by placing a large amount of stress on it. In addition, the hip flexors are engaged, thus diverting the required tension away from the abdominals. So there are “The Ten Commandments of Achieving a Six-Pack.” This was an excerpt from my newest book, “Absession…America’s Guide to Ultimate 6 Pack Abs.” Absession covers everything from the nutritional, cardiovascular, and resistance training programming necessary to develop a set of well-defined, washboard abdominals. Absession is a one hundred thirty page guidebook that walks you through a twelve- week program that will lead you to the body you have always desired. You can learn more about Absession by going to: http://abss.bizly.us/sales/ ~~~ Referred to as one of the country’s premier personal trainers, body transformation, and fat loss experts, Scott Hayward truly changes bodies and changes lives. As an author, lecturer, trainer, and educator, he is sought out by those looking to transform their bodies and ultimately transform their lives. Scott, who holds numerous degrees and certifications, is the author of; “Absession…America’s Guide to Ultimate 6 Pack Abs,” as well as numerous articles on anatomy, physiology, energy metabolism, and exercise science. His seminars, lectures and workshops on fat loss, weight loss, and body transformation techniques have transformed thousands of lives. Scott is married to Jennifer Lynn Hayward and they reside in the Philadelphia region with their Siberian husky named Zoey. Together they have formed Fit for Faith Ministries. Fit for Faith Ministries is a Christian Fitness Ministry which is dedicated to educating, inspiring and empowering people to become better stewards of the body God has given them. Fit for Faith Ministry conducts fat loss seminars and body transformation programs for churches throughout the region. Check out Fit for Faith on the web at www.fitforfaithministries.com and you can find Absession on the web at http://abss. bizly.us/sales/
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PHILLYFIT | 17
NutritionallyFIT
Lifestyle Eating Choices T
By Cristopher Schwartz he New Year is upon So what’s the proverbius as well as what Dr. Barry al, starry-eyed beginner Schwartz calls, “The paradox of to do on his or her path choice”. Every day a new wave of to health and fitness? seemingly miracle pills, powders Jack Lalane, said it and prescription plans to get the succinctly, “If man made body of your dreams peaks above it, don’t eat it.” For those the horizon. However, anything of who want to venture into it value and quality takes a more than a little more gently, the folthe standard thirty days the fitness lowing recommendations are industry would have you believe. effective and easy to follow. So why then does a thirty-four Devoid of the monotonous billion dollar industry seem to cling chicken breasts and broccoli to these unreasonable and unattainpanacea, the ensuing list able standards? The answer is money. may be surprisingly simple. Time most definitely is money and in Instead of a diet, these are the age of “information and access,” guidelines that follow in suit losing weight and pursuing a life of with the author’s tradehealth has become paralyzing. We marked “life style eating look for the quick fit to lose weight. choices” moniker. Should I do the Five Day Cleanse or the Nineteen Day Fast? What’s the difference? Unfortunately the USDA has succinctly shut down the credibil• One hundred calorie snack packs are the brainchild of excellent marketity of the supplement and fitness industry by backing exactly zero percent ers not nutritionists. I bet you were thrilled when all of a sudden all your of the industry and any of its claims. old food vices had been re-made with just one hundred calories. Stop!
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Food companies have simply re-packaged and re-sized your favorites. They have not made them any healthier. Unfortunately most people rarely eat just one of those dinky little one hundred calorie • packs and that’s where the real trouble comes. You end up consuming far more than you are aware of and even more than if you were eating from the regular sized bag. • The idiot box...I mean T.V. Nothing could be more dangerously seductive and counterproductive. Life is what happens while you sit and probably snack away your own while watching another’s. Designate one program a night for no more than an hour if you must. If you can, rid yourself of the T.V. habit immediately and pick up a book. • Sauces are the secret stomach buster. Avoid BBQ sauce, ketchup, salad dressing, mayonnaise, oil, hot sauce, mustard and tomato sauce. • Dessert. I know it may seem like were slowly riding you of all your life’s pleasures but dessert is by far on of the easiest and delicious was to supersize your waist line. Whether it’s tiramisu or Swedish fish the average American consumes the equivalent of an 1855’s person’s yearly sugar consumption in a mere three weeks. Let’s stop the addiction people. Don’t slowly wean yourself off, just stop. Be the gatekeeper of your own destiny and seek out alternatives like cottage cheese and (non syrup) peaches. There you have it my fellow fitness enthusiasts. Pursue your health like your life depends on it, because it does. The balance between a life of disease and a life healthily lived is a hard one that must be reevaluated daily. The choice is yours. The time has always been now. It›s never too late to make new habits and add years onto your life!
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PHILLYFIT | 19
RunningFIT
PhillyFIT's Runner's Corner By Paul Isaac
F
or all my fellow hibernating runners, it’s that time of year to look ahead to another fun exhilarating year on the roads. With the sparse racing winter months behind us, the Spring brings forth an abundance of fun and exciting races that are sure to inspire both the novice and seasoned athlete alike. Some of the area races that many runners are looking forward to are the Frostbite Five Miler in Ambler, PA, the Caesar Rodney Half-Marathon in Wilmington, DE, and the Ocean Drive Marathon in Cape May County, NJ. Among veteran pavement pounders, the subtle nuances between events and the perks offered by them is fair game for many a discussion and the occasional debate. For example, the aforementioned Caesar Rodney Half-Marathon boasts an intimidating final hill that has been a thorn in the side both figuratively and literally to many a runner. But with just a short drive up I-95, in the City of Brotherly Love one can find an almost pancake-flat course when tackling the Philadelphia Rock and Roll Half Marathon. Like a traveler looking for just the right city to take their get-a-way vacation, the wily runner will do their homework to find their diamond in the rough race. When it comes to the actual task of getting from Point A to Point B fastest, so much has been written about this topic that I will offer an insight that I hope reduce your anxiety a lot. In a sentence, keep a logbook in whatever format you see fit. The reason they are so helpful is they build self-confidence by seeing the progress you achieve, and they also allow you to put whatever notes you think are useful. In closing, I recently pondered the reason running is such a renewing sport. As most runners stay runners a good part of their lives. Speaking for myself, and I’m sure many other harriers; there are many factors that together continually spark our interest enough to get us out on freezing cold days to put in our miles. Of course there is the competitive nature of running; both with our rivals and ourselves. There is also the fitness aspect of it. This is more of an individual variable as some people only run to lose weight, while others like it because it tones their bodies. Most complex is the social facet of running, as there are many routes available to take to find your niche. The many running clubs out there provide companionship and camaraderie to the lonely runner. But as we have all seen, there are many who seem to prefer the solitary nature of running. You can of course “have your cake and eat it too” by running by yourself when the mood strikes you, or with a group when your feeling more sociable. Most fun of all are the occasional events that have post race parties that often offer free beer and more than enough food to replenish lost calories. After getting their endorphin rush, runners are quite a lively bunch. Trading race stories and catching up on their respective personal lives are a mainstay at these affairs. And that’s what keeps runners together as an uncanny subculture of the world we live in.
Running Calendar of Events March/April 2014
• March 2, 2014 — Northeast Road Runners Winter 10K 10K run on Kelly Drive that starts at Lloyd Hall behind the Philadelphia Art Museum at 10AM; Reg. Opens at 8:30AM. 1 Boathouse Row, Philadelphia, PA. Web:www.nerrc.net • March 23, 2014 — 51st Caesar Rodney Half-Marathon & 5K Half-Marathon and 5K through Wilmington, DE streets and Brandywine Park. Half-Marathon starts at 9:30AM and 5K at 8:15AM. Starts at Rodney Square, Wilmington, DE. Web:www.action.lung.org • March 29, 2014 — 24th Kutztown Fools Run. 10 Miler and 5K through rural roads near Kutztown, PA. Starts at Kutztown University, Kutztown, PA. The 10 Miler starts at 9:00AM; 5K at 9:10AM. Web:www.kutztownfoolsrun.com • March 30, 2014 — The Love Run Half-Marathon. Inaugural Half-Marathon through Philadelphia streets. Starts at Eakins Oval in front of the Philadelphia Art Museum at 8:00AM. Web:www.cgracing.com • April 5, 2014 — 21st Tyler Arboretum 10K Trail Run. 10K Trail Run through Tyler Arboretum. Starts at 9:00AM at Tyler Arboretum 919 Painter Road, Media, PA Web: www.events.r20.constantcontact.com • April 12, 2014 — 5th Gener8run 5K Run. 5K run through starts near Philadelphia Navy Yard. 5K starts at 8:00AM at Philadelphia Navy Yard near the Stadium Area of South Philadelphia, PA Web:www.generationrun.com • April 26, 2014 — Narberth Run 5 mile Run through Narberth streets and sections of Narberth Park. 5 Miler starts at 9:00AM at Narberth Park, Narberth, PA Web:www.narberthrun.com
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PHILLYFIT | 21
HealthFIT
Exercise and Cancer 101 Risk factors
By: Matt Weik
I
n today’s society, there are not many people in the United States who make the time to exercise. The few that do will most likely out live anyone who is not physically active. Eighty-three percent of all deaths in the United States under that age of sixty-five are preventable. The top four killers in the United States are cardiovascular disease, cancer, stroke, and chronic lover respiratory diseases. Cancer is something that can be brought on by someone’s lifestyle, environment, and/or their heredity. The percentages of each of those factors are broken down into categories that influence death: Lifestylefifty-three percent, Environment- twenty-one percent, and Hereditysixteen percent. As one can see, the factors that are present add up to ninety percent of the risks of obtaining to disease. By having such a high percentage, it is vital for people to understand how much exercise can cut back the risks of getting cancer. Cancer is a disease that progresses over time and is often resulting in behaviors established early in life—this is why it is so crucial to understand the effects of exercise on cancer. There are approximately 9.5 million persons in the United States that are cancer survivors. These people survived because of all the things that they changed in their lives to better their well-being.
What is cancer?
Due to the fact that cancer can affect anyone, the risk factors are much higher than some of the other diseases in the world today. Many people ask that question of how cancer develops. “The genes in a healthy body work together regulating cell division to ensure that each new cell is a replica of the parent cell. In this way, the healthy body grows, replacing dead cells and repairing damaged ones. Cancers develop from mutations in the genes that regulate cell division. The mutations silence the genes that ordinarily monitor replicating DNA for chemical errors. The affected cells seemingly have no built-in brakes to half cell division. As the abnormal mass of cells, called a malignant tumor or neoplasm grows, blood vessels form to supply the tumor with the nutrients it needs to support its growth. Eventually, the tumor invades healthy tissue and may spread. Clinicians describe cancers by their size and extent, specifically noting if the tumor has spread to surrounding lymph nodes or to distant sites in the body” (Whitney, 1999). A gene that causes cancer is called an oncogene. Within a tiny segment of DNA, is a region that can be stimulated to form an oncogene—this region is called a proto-oncogene. Without the region being activated, the region will never cause cancer. If the region does become cancerous, it spreads and acts with other oncogenes to replicate and spread the abnormal cells. 22 | PHILLYFIT
How people live their lifestyle will depend on if their risk for cancer is increased. If people use a tanning booth or smoke will all affect their risk factors. When it comes to environmental factors, exposure to radiation, the sun, water and air pollution, and smoking (second hand smoke) are all major components of getting cancer. Some cancers appear to have run through family genes also. If a family has had a history of cancer, the risk factors for their children are higher than those families who haven’t had any history of cancer in the family. A big factor that we have not touched on yet is exercise and cancer prevention. One hundred years ago, ninety-four percent of work was done by hand. In today’s world, only four percent of work is done by hand. Therefore, there are more desk jobs and careers where people are sedentary throughout the day than there was in the past. The main jobs that are still using manpower are construction work, ditch digging or shoveling, anything with the use of power tools, and farming. Exercise has been known to help prevent: breast cancer, colon cancer, kidney cancer, lung cancer, prostate cancer, and uterus cancer. The ACSM recommendation is to exercise for at least thirty minutes a day, at least four days a week. The thirty minutes can either be all at once or split up throughout the day in ten-minute increments. Exercising cuts down on obesity, which is known to cause some types of cancers. Exercise causes an increase in hormones that could also have a positive affect on prevention. “Exercising, by speeding up metabolism, is generally believed to speed up the passages of ingested foods through the colon—thus reducing the time the colon mucosal lining is in contact with possible carcinogens” (Anonymous, 2003).
Preventative activities
There are many different activities that can be done throughout the day to help lower the chances of getting cancer. Some of the normal activities that people do throughout the day range from: • Walking instead of driving • Raking • Gardening • Taking the stairs instead of the elevator • Cleaning the house • Mowing the lawn People really need to do extra things outside of what examples are given above to get the true benefits out of exercising to prevent disease. This does not mean that people need to go out and run marathons or need to become a bodybuilder to get the effects of becoming healthier. Some of the things that people can do that are specifically for the purpose of exercising are as follows:
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for people to ingest because not only is it a form of energy, but they are also rich in essential nutrients, phytochemicals, and fiber—such as whole grains, vegetables, legumes, and fruit.
• Jogging • Brisk walking • Weight training • Cycling • Dancing • Swimming
What exercise is best for you?
Out of all the exercises above, the best exercises out of all of them are the ones you enjoy. As long as people are actively doing something that they enjoy, they will be more likely to stick with it and enjoy doing it. If they choose something that they dislike, it will not be fun or enjoyable and they will most likely quit. It is a widely known statistic that more than fifty percent of exercisers will quit before they reach the six-month mark. This is due in part by having them do exercises that they do no enjoy. As a result of picking one they like, they can get the full benefit out of the exercise being through the mind, body, and spirit. If possible, get a friend or family member to exercise with. This will not only give the person motivation, but it is also a support system. By teaming up with a partner(s), people push each other to exercise and keep up with the other person. Not only will it make them feel better about themselves and their bodies, but they will be thankful in the long run for having exceptional health. A good plan of action is also for people to set realistic goals that they can strive for and achieve. Setting and achieving lifelong goals for an appropriate weight, a healthy diet, and a physically active lifestyle are important to promote quality of life and longevity.
Diet along with exercise
Along with exercise, it is most advantageous to eat a well balanced diet, which many people do not eat. Many of the foods we eat today are high in fat and cholesterol, which are unhealthy. Most people will splurge for fast food or takeout because it is fast and convenient. However, this is not the way to go; exercise and diet go hand-in-hand. If people can exercise on a daily basis and eat a well balanced diet, their risk of getting cancer will drop down to a small percent. Dennis Savaiano, Dean of Purdue University’s School of Consumer and Family Sciences, recommends including these guidelines in your diet: “eat plenty of fruits and vegetables, grains and legumes; avoiding empty calories from processed foods high in fat and/or sugar; exercising regularly; and limiting or abstaining from alcohol. Consumers should not let fear of pesticide residues deter them from eating fruits and vegetables because the benefits of eating these foods appear to outweigh any potential risk” (Savaiano, 2000). Diet can also play a part in preventing breast cancer, colon cancer, and skin cancer. The biggest slogan out on the market now is the “5 A Day” slogan. What this is asking is for Americans to strive to reach five or more servings of fruits and vegetables a day. Higher intake of fruits and vegetables may be connected with a lower prevalence of colorectal and lung cancers as well as esophageal, oral, and stomach cancers. Along with this program they encourage everyone from children to adults to get involved in physical activity during the day. They ask children to exercise for at least sixty minutes a day and adults to exercise at least thirty minutes per day. People should also be sure to add variety to their diet to ensure proper nutritional balances of protein, carbohydrates, and fats. Some fats, such as monounsaturated and omega-3 fatty acids, are linked with reduced risk of heart disease and perhaps even cancer. People should also make sure that they get enough protein in their diet. Protein can be found in eggs, fish, legumes, lean poultry, low-fat meat, nonfat and lowfat dairy products, nuts, and seeds. Carbohydrates are also necessary
Obesity and exercise
Obesity plays a key role in getting cancers in the United States. More than thirty percent of Americans are considered obese. Some of the most common cancers such as colorectal cancer and postmenopausal breast cancer are due to obesity. There is increasing evidence that indicates that being overweight increases the threat for recurrence of many cancers. An increase in exercise has been proven to lower weight and obesity in humans. Therefore exercise is an important component in diminishing the chances of getting some forms of cancer.
Conclusion
As statistics have shown in recent studies, exercise is a common way to lower the chances of getting numerous types of cancers. If people make an effort to schedule times to exercise in their day, they could increase their longevity. Not only will these individuals lower their chances for cancer, but they will also: • Lower stress levels • Increase flexibility • Feel better about themselves • Look better Most of them will have the feeling of accomplishment in everything they do—knowing that they made a better life for themselves and their family. There is only one true wealth, and that is health. Sources Whitney, Eleanor Noss & Rolfes, Sharon Rady. (1999). Understanding Nutrition (8th Ed.). Belmont: West/Wadsworth. Anonymous. (2003, April). Exercise and Cancer Prevention [Electronic Version]. Cancer Information Service in the Holden Comprehensive Cancer Center. Retrieved from http://www.vh.org/adult/patient/ cancercenter/cancertips/exercise.html. Savaiano, Dennis. (2000, February). Studies Confirm Diet and Exercise Are Key in Cancer Prevention. Personal MD: Your Lifeline Online. Retrieved from http://www.personalmd.com/news/n0224014743. shtml. Baechle, Thomas R. & Earle, Roger W. (2000). Essentials of Strength Training and Conditioning (2nd Ed.). Champaign: Human Kinetics. Brown, Jean K. (2003). Nutrition and Physical Activity During and After Cancer Treatment: An American Cancer Society Guide for Informed Choices. CA: A Cancer Journal for Clinician, 53, 268-291. Ries LAG, Eisner MP, Kosary CL, et al, eds. SEER Cancer Statistics Review, 1975-2000. Bethesda, MD: National Cancer Institute; 2003. Retrieved from http://seer.cancer.gov/csr/1975-2000. Shils ME, Olson JA. (1999). Modern Nutrition in Health and Disease (9th Ed.). Baltimore: Williams & Wilkins. ~~~ Matt Weik – BS, CSCS, CPT, CSN Fitness Expert/Author/ Model – has been in the fitness industry since 2002. He is currently the Manager of the MET-Rx Team Sports division. He works with colleges and professional sports teams all across the US to supply them with recovery and nutritional products for their athletes. He has worked with everyone from middle school athletes all the way up to pro athletes and celebrities. More information can be found on his website: www.MattWeik.com.
March/April | 267-767-4205 | www.phillyfit.com
PHILLYFIT | 23
FitnessFIT
Overcoming Obstacles
with Strength Training & Bodybuilding By Brian Epstein
P
ear-shaped. That’s what the mirror Before said back to me as I stood in front of it, shirtless. I was twenty-one and devastated. The first girl I ever really loved had just walked out on me. Though there were other reasons why our relationship didn’t work, I felt inadequate, like I wasn’t a good enough me. It was that moment that I resolved to start with square one, my physique. I started weight training, and within two years my body had dramatically changed. The pear was gone: At 5’10” I maintained a weight of between one hundred sixty-five to seventy-five pounds for nine years and my waist was a size thirty. It felt amazing! At thirty-two years old, on a Saturday morning I was on my way to treat patients at the office. Do you know what it’s like to have a drunk driver slam into your driver’s side door at fifty miles an hour? I do. It’s even more terrifying than you can imagine. The impact threw me to the right and then I recoiled back to the left. Waves of disorientation engulfed me, and pain throbbed in my neck, back and head. My ordeals were just beginning. Therapy eventually relieved my neck and head pain. But my back pain remained, and my lower left leg was a whole issue in itself: a deep 24 | PHILLYFIT
ache that eventually progressed itself into a stabbing, unbearable pain. I got an MRI and found out I had a herniated disc that was crushing the nerve root. Things went downhill from there: in time it got to the point where if I shifted my weight in the wrong way, my leg felt like it was on fire. This happened about one hundred times a day. I had to go on disability. If I got out of bed, the burning fire would shoot down my leg, and I could only get up for meals and the bathroom. This was my life for eighteen months. Doctors prescribed epidural injections, even neucleoplasty, an interventional procedure used to achieve disc decompression. Nothing worked. Depression threatened to overwhelm me. “I’m thirty-two,” I gloomed to myself, “I can’t spend the rest of my life like this.” I prayed to God everyday to make this torment go away. The answer came in the form of a radio ad for spinal decompression therapy, a non-invasive method to remove a herniated disc off a pinched nerve. I was blown away. I immediately found a doctor who performed spinal decompression therapy and signed up. Thirty visits later over four months, the fire in my leg dissipated to nothing, even if my back pain remained. I was beyond relieved! I was so happy to not have leg pain I told myself I never wanted to feel like that again and avoided physical activity. Weight training was no longer an option. I thanked God that I had a normal life again. But because of my choice, my body, healthy and vibrant before the accident, transformed into a fat mess. My weight blew up to one hundred ninety pounds. Fast forward seven years to 2009. I was a father with a sixmonth-old son. One day I looked at myself in the mirror and felt disgusted. How could I have let myself get this bad? I, the former physical specimen, was two hundred pounds. The fat rolled over my thirty-six inch pants, so bad I couldn’t tuck in my shirts. I loved my life but I was no longer in love with my body. But more importantly, I didn’t want my son to see me like this. That was it, decision made: I am going to be the man that I once was and be a role model for my son. I took a “before” picture (right) and got started. I jumped in with the first step, eating healthily, followed by a light exercise program and then the Perfect Pushup routine. But something was wrong, I was doing the right things, I still was fatigued. My sex drive had taken a dive too. What was wrong with me? I just didn’t feel right. The cavalry came again in the form of a TV commercial for “Low T”, short for low testosterone. Intrigued, I did the research: chronic opiate use is the number one cause of low testosterone. I had been on opiates for years for my back pain! I was determined to beat this. I got tested at the Precision Pain Management Center in Willow Grove by Dr. Brad Ferrara. Sure enough, my testosterone was low. He put me on a testosterone therapy program, and I felt like a new man! My weight dropped twenty pounds and my muscle tone came back.
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But I still wasn’t one-hundred percent satisfied. I stayed with the Perfect Pushup for a year and then transitioned to P90X, an intense commercial home exercise regimen. I wanted to be fit, but I also wanted to strengthen my core to lessen my chance of future back injury. My body was changing again; I wasn’t embarrassed to take my shirt off at the beach. I ate the right foods, did P90X and continued my testosterone therapy. I felt like I was back on track finally. I felt good about myself. I kept up this routine for three years. Then it happened, the turning point in my physical fitness life. I went to an NPC show and learned about the Men’s Physique division. Bodybuilding was never an option for me, but the Physique division looked doable. I found a competition and registered. I pushed hard and tightened up my diet. It was three weeks till competition, and I knew that I didn’t look good enough despite my hard work. Doing some Internet research, I found Tad the Diet Coach at positivemuscle.com. Tad sent me my first diet plan with a note that I’ll never forget, “This is gonna hurt, but we gotta tighten you up!” I never ate like this before. Six meals a day? Fish? Lots of fish! Yuck! But I was determined, I had tunnel vision, and I changed my body in those three weeks. When show day came, I was conditioned and ready. I was down to one hundred seventy pounds. Still, I came in fourth out of five guys. But hey, I was forty-one years old and the next oldest guy was twenty-seven. Not too shabby! The judges had a Q&A session with us afterwards. When I asked what I could do to improve, each judge said the same thing – that my conditioning was great, but I needed to get bigger. When I told them that all I was doing was P90X, they actually laughed at me! “Get in the weight room,” they said. And so I did. My physique looked bigger and better. My next competition came two months later, and I competed in the Master’s division for men over thirty-five years of age. I came in third place in the open and second place in the Masters. With a taste of success I was officially hooked. So much for the “weight training isn’t for me” attitude! Next I flew to Vegas for the NPC Las Vegas Classic, entering the Master’s division again. Of the seventeen contestants, I made first call out, placing fifth. I was excited and surprised, but I also knew I could do better. After that, I had my sites set on my first show of 2013, five months away, the NPC
Steve Stone Metropolitan in NYC. I ate more, trained more heavily. My goal was to make the top five. When I saw the other guys my confidence dropped. Maybe top five was a reach after all. The judges declared me the winner! I was out of my mind with joy! But more importantly, my victory fueled my fire to succeed. One month later I entered the Pittsburgh Championships and won. With this win, I set the goal to earn my pro card from the International Federation of Bodybuilding (IFBB). I worked hard and ate right for a national show, the NPC Team Universe. I had never looked this good. But I only came in fifth. I didn’t let my placing at Team Universe get me down. Master’s Nationals were twelve days away and I was determined to earn my pro card. I practiced my posing and kept my diet tight. Show day came and I was ready. I came in second place, earned my pro card and was finally at peace! Or was I? I did ten shows in fourteen months and my body rebounded hard! I gained twenty-five pounds in two weeks and looked and felt horrible. It was my fault because I didn’t reverse diet. My body got used to a lower calorie diet, but I ate like a normal person and paid the price. I needed to set another show date to get back in condition. I set the modest goals to not come in last and to look like I belonged with the pros. Then day of the show came and I made the second call out! The judges let me know that I belonged with the pros. I met my goals and shot past them. Now I couldn’t stop. There were two more shows in the season and I wanted to do them both. I competed in the very first Masters Pro and came in third. Then it was off to Louisville for the Kentucky Muscle Pro (left) where I made the second call out and came in tenth place. Testosterone therapy gave me my youth back. I feel young and strong. In transforming my body, I have transformed my life. I am humbled by my success, but I am not done. I have set my goals high – the 2014 Mr. Olympia contest – and I will do all that I can to qualify. As Arnold Schwarzenegger once said, “Bodybuilding is much like any other sport. To be successful, you must dedicate yourself one hundred percent to your training, diet and mental approach.” Hard work pays off, and hard work beats talent when it doesn’t work hard. I refuse to be outworked and I won’t quit. As long as I give it my all, there will be no regrets. I love this lifestyle.
Are You Ready for the 15th PHILLYFIT Bash? See page 3 for more details! March/April | 267-767-4205 | www.phillyfit.com
PHILLYFIT | 25
MentallyFIT
How to Be Everyday!
26 | PHILLYFIT
H
y p ap
S
ociety tells us that in order to be happy we have to reach some goal that we have set for ourselves, some benchmark of success or fortune. You set a goal, you work hard, and you achieve it in order to be happy. However, research shows that the process should work in reverse: you have to be happy first in order to reach your goal. In The Happiness Advantage, Shawn Achor talks about how a positive psychology leads to success. To work at your peak state you need to be happy first, and then success will follow. If we follow the conventional view - that we need to reach a goal in order to be happy - what happens? Once we reach that goal, there’s always some new goal, some new standard of “happiness” that we’re striving for, and so we never really get there. By being happy first not only do you already get to enjoy the happiness that everyone is always reaching for, but you also become more effective at reaching the goals you set for yourself. A study of the happiness advantage showed that doctors who followed this model or at least considered themselves happy were eighteen percent more likely to diagnose illness correctly the first time. You’re probably thinking, “Easier said than done.” Sure there are a lot of setbacks in life, and every day isn’t going to go exactly the way you want it to, but there’s also a lot of good that goes on that we tend to take for granted. There are a few simple things you can do everyday to be happy right now. 1. Think of (and even write down) three things for which you are thankful. It could be a person, a situation, a skill, etc. By consciously thinking of three things, you already feel successful before even starting your day. 2. Look back on the last twenty-four hours and find one good thing that happened, however big or small. This will help you celebrate small successes everyday instead of focusing on what you haven’t achieved yet. 3. Every day do one act of kindness. It can be for someone you know or a stranger, something big or something small. What may seem like no big deal to you could mean the world to someone else. You can turn someone’s bad day into a good one. Not only that, doing good things for others brings us happiness as well. 4. Meditate. Taking time out of your day to reflect and center yourself can help put things into perspective, calm agitated nerves or emotions, and focus your energy towards positive thoughts and actions for the day ahead. 5. Exercise. Working out regularly helps your body produce chemicals like endorphins, dopamine, and serotonin, all which contribute to exhilaration, blocking pain, satisfaction, restful sleep, healthy appetite, and overall feelings of happiness. Happiness is a choice. Each day when you wake up you can choose to be in a good mood or a bad mood. When something bad happens you can choose to see the silver lining or let it defeat you. When something good happens you can choose to appreciate it or take it for granted. Making the choice to be happy puts success within your reach. ~~~ Contributed by Solomon Brenner, Master Instructor for Action Karate and coach for Zen-10 Fitness.
March/April | 267-767-4205 | www.phillyfit.com
PHILLY’SFITTEST
Our readers’ inspirational images and stories 57-year-old fitness trainer, April James, attributes her recovery from Lymes disease and two hip replacements to vigorous weight training and optimal nutrition!
Adrienne Taraborelli Drexel Univ. Pilates Graduate 2013
Ron Dukes, 38 Philadelphia, PA Healthease Dave McGlynn 73, Bristol Borough YMCA
Mark Chillis “getting low” with front squats at Tribe Fitness in Wayne.
Jon Lee NGA physique competitor Planet Fitness, Drexel Hill, Pa
Kim Pfeiffer
Christine Hronec CEO & Founder – Gaugegirl Training, LLC Co-Owner & Food Scientist – Muscle Gauge Nutrition www.gaugegirltraining.com ● www.mgnstore.com www.privatelabelmgn.com Christine@musclegauge.com ● (267) 471-7104
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PHILLYFIT | 27
Robin V. Schwoyer is mom to 3 teens, 1 being special needs. Mindfulness and exercise are key to her well being. She is the Founder/Director of Happy Hearts Yoga, which specializes in yoga for children with Autism and ADD/ADHD. Her unique program called SpectrumKidz® Yoga is used in camps, schools and homes. www.PinkHeartsWellness.com www.HeartsforAutism.org www.HappyHeartsYoga.com
Hey Jami! How are you? Here’s my latest photo. This definitely deserves a spot in the next issue. Front page if you ask me! I think it's time to bring some front-page attention to wheelchair bodybuilding and give people some hope & inspiration to better themselves. If I can do it being paralyzed then what's your excuse? What do you think? I'm training for the next Pro show in Dallas TX in August. Wheelchair bodybuilding finally earned a spot in the IFBB pro division but we need to grow the sport to earn a spot on stage at Mr. Olympia. Most importantly I just want to be an inspiration. So many people need it to get out of a slump and move forward in there lives. I know God still has me here for a reason. I just want to fulfill it.
Matt Weik BS, CSCS, CPT, CSN Fitness Expert/Author www.MattWeik.com
Johnny Quinn at the 2013 IFBB Houston ProWheelchair Championships
Get your picture in Philly’s FITTEST!
Email jami@phillyfit.com your high-quality photo and caption, including your name, age, hometown, and where you are or what you’re doing in the photo! It’s that easy!
Gina Woodring, 43 CrossFit L1 Trainer at CrossFit Fidelity Boyertown Pa.
Steve Brown www.remissionman.com Train, Endure, Achieve, Matter Photo by Adam Jones Photography
610 822 6135
28 | PHILLYFIT
March/April | 267-767-4205 | www.phillyfit.com
PHILLY’SFITTEST Our readers’ inspirational images and stories
I am a 41-year-old mother of two daughters (3 and 4 years of age; both delivered by C-section). I am a former nationally ranked NPC figure competitor. I have loved fitness my entire life, and still do to this day. I train at the Great Valley YMCA, and I run boot camps for women-only in the Malvern area. I organize women’s-only teams for local races. My teams are not made of super fit women, but rather moms that need to see that they have more strength and determination than they ever dreamed possible. At the end of every race, every last team member is shocked that they completed the race, and so proud to see that they have overcome any and all fears they had.
Body Physics Fitness of Cherry Hill, NJ has a team of personal trainers, black belts, and clients who compete together in Tough Mudders, marathons and many other events. They recently won the national Gym Source My Trainer Rocks competition and donated 100% of winnings to children in Camden, NJ.
Vicky Tringali Malvern, PA
Jim Bompensa bodyphysicsfitness.com haddonfieldmartialarts.com facebook.com/bodyphysicsfitness 856-220-0873
New & Pre-Owned Home & Commercial Fitness Equipment Trade-Ins Welcome
Tony Niglio Certified Personal Trainer TN Training (in-home/local gyms) No Bull Training (group training) 215-840-0355 tonyniglio@gmail.com
ME PhillyFI NTION T for ad dit savings ional !
Ahmad Pyett owner of Excel mobile fitness, in-home personal trainer
FitnessExchange.com
1004 RIDGE PIKE | CONSHOHOCKEN, PA 19428 | 610.397.1780 March/April | 267-767-4205 | www.phillyfit.com
PHILLYFIT | 29
Th e15th
“Our Events Are In-Tents”
We're I @ the
209 Pe Newt
Vendor Registration Form Business name: __________________________________________ Address: ________________________________________________ City:________________State: ____ Zip: ______________________ Phone:____________ _________________________________ $5 Entrance FeeFax: ~ Kids Under Five FrEE E-mail: _________________________________________________
Dinner options Contact Person: _________________________________________ available If you have any special needs, write them here: with cocktails/bar, _______________________________________________________ live music and
Pick a Package: tons of fun! ☐ Early Bird Special — $275: 1 table, 2 chairs (order by 3/31) ☐ $325: 1 table, 2 chairs ☐ $575: 2 tables, 4 chairs ☐ $775: 3 tables, 6 chairs ☐ Electricity will be available, for $50 extra. ☐ $2,000: includes 2 tables, 4 chairs, stage announcements for your organization and prime positioning/location within the bash, and your logo on all promotional flyers, poster, and print ads. Special/ prime placement at the Bash is guaranteed. ☐ $4,500: includes full-page color ad in PhillyFIT Magazine, 2 tables, 4 chairs, stage announcements for your organization and prime positioning/location within the bash, and your logo on all promotional flyers, poster, and print ads. Special/prime placement at the Bash is guaranteed. Booth Location – Choose one – first come first serve basis ☐ Main Stage Area ☐ Destressing Area – (Quieter) NOTE: there really is NO quiet area, this is an active event with live music and performances. We have learned from past Bashes to keep the speakers as far away as possible and control sound so you can talk with clients, etc. ☐ Raffles - All proceeds go to Wags Animal Rescue. Would you like to donate a raffle? If yes, please provide a description and a value of raffled item: _____________________________________________
Providing the highest quality tents and party rentals. See what’s new...you’ll be surprised.
610-935-TENT (8365) www.thepartycenter.com 30 | PHILLYFIT
You will keep the raffle and fish bowl at your booth. We will have PhillyFIT staff selling tickets at designated areas. Total amount submitted $ __________________________________ CC number: _______________________ Expiration date: ________ Name on card: ___________________________________________ We accept all major credit cards. Mail payment to: 868 Central Ave., Southampton, PA 18966, or e-mail to Jami@phillyfitmagazine.com.
Call 267-767-4205 for questions or comments, PLEASE NOTE: No one will be considered registered until this form is submitted and booth space is paid for.
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NutritionFIT
Black Bean Oatmeal Brownies
(Beans Are the New Flour) Nourishes: 12 Ingredients: • 1 15-oz can organic black beans, drained, rinsed well • 3 tbsp cocoa powder • 1/2 cup quick oats • 1/4 tsp salt • 1/3 cup honey • 1/4 cup pumpkin • 2 Stevia packs • 3 T vegetable oil • ¼ cup Eggbeaters (liquid eggs) • 2 tsp pure vanilla extract • 1/2 tsp baking powder • 2/3 cup dark chocolate chips Methodology: Preheat oven to 350 F. Combine all ingredients except chocolate chips in a food processor or Magic Bullet blender and blend until completely smooth (free of lumps). Stir in the chips and pour into a lightly greased baking pan. Cook for brownies 1820 minutes, then let cool before cutting into 12 brownies. Nutritional Profile Per Serving: Calories: 115, Fat: 4g, Protein: 4g, Carbs: 15g
LT International Beauty School Hands On Training For A Better Future COSMETOLOGY CLASSES BEGIN 3/18/14 & 5/5/14
We teach Hair Relaxer, Sew in Weave, Glue in Weave, Coils, Kinky Twist, Hair Colors, Wave Nouveau, Facial Waxing, Make-up Application, Pedicure, Eyelashes, Manicure, Acrylic Nails. Classes are in English Language CLINIC SERVICES TO SERVE YOU AT BOTH LOCATIONS!
Avocado Parm Nourishes: 2 Ingredients: • 1 Ripe avocado • 2 T organic or homemade salsa (mild) • ¼ wedge fresh lime • 2 T low fat shredded cheddar cheese (Cabot) • Salt and pepper to taste Methodology: Preheat oven broiler to high. Cut avocado in half, length wise. Remove pit. Place on sheet pan cut side up and squeeze fresh lime over both cut halves. Salt and pepper each half. Spread salsa over each half and layer with cheese. Broil a few inches from heat source for 3 – 4 minutes until bubbling. Remove and serve as a great side dish with chicken or pork. Nutritional Profile Per Serving: Calories: 160, Fat: 13g, Protein: 2g, Carbs: 8g All recipes created and tested by John Fairchild, Chef/Nutritionist Healthy Cooking Concepts www.weightlosscoaching.org (267) 273-6552 kickaerobox@yahoo.com
BASIC HIP MEMBERS
$10.95
Premium Membership – $19.95 Adult Boxing & Kids Boxing – $89.00 per month Bootcamp Membership – $89.00 per month 8919 New Falls Rd., Levittown, PA 19054 ● www.newfallsfitness.com
HOME-BASED NUTRITION COUNSELING
All works done by the students only are under the supervision of a licensed instructor; charges for the services are based on the reasonable cost of the materials.
Financial Aid Available for Those Who Qualify Job Placement Assistance Available
FO R M O R E I N FO R M AT I O N P L E A S E CA L L
215-922-4478
215-229-0390
830 N. Broad Street Philadelphia, PA
2520-22 N. Broad Street Philadelphia, PA
215-943-4140
Bring in this ad and get application fee waived.
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specializing in management of: weight hypertension cancer heart disease acid reflux and much more!!!!
Call 610-256-9592 for a FREE 15-minute Consultation PHILLYFIT | 31
NutritionFIT
You Can’t Train Off a Bad Diet By Marty McLoughlin
A
s the winter holiday season progresses, the temperature drops and the snowflakes fall, most people seem to stay indoors and statistically begin to eat more calories. It feels as if there is a never-ending social schedule of parties and gatherings to attend, usually revolving around food, alcohol, and the dreaded enemy - desserts! Shuddering in fear over what to eat (and how much) should not be an issue and if it’s not an issue for you, maybe it should be. If the right offerings are on the table, you can eat up and not worry about that midsection growing, your thighs widening, increased bad cholesterol, or the onset of heart disease. The most important thing to remember is that you cannot train off a bad diet! There is no truth in the thought you may have, “Oh well, I’ll just work this cannoli off tomorrow at the gym.” It just doesn’t work that way. You must make good choices, learn proper portion control and realize that moderation is relative to your current weight, level of health and exercise frequency. There is no need to bring the traditional pies, cakes and cookies that everyone expects. Learning to use alternate ingredients and flavors from all natural sources can help. Keep in mind that a waist measurement of over thirty-five inches for women and thirty-nine inches for men doubles your risk of dying from heart disease. Wrap a cloth tape measure around your waistline, in a level/horizontal plane across your belly button to take the measurement. How close to “over” is your measurement? Is that muffin, cheesecake or cookie worth getting even closer to that danger zone? Why is belly fat such a bad thing anyway? What if the doctor says that your cholesterol, blood pressure and sugar are fine? Can a person be overweight with a waistline measurement greater than the health guidelines suggest and still be healthy? The answer is most definitely no. Current research proves that there is no such thing as “healthy fat” as once was believed. The
Extreme Pumpkin Ice Cream
1-cup coconut milk or real cream (to make this work with coconut milk, put the can in the refrigerator until fully chilled overnight. Then use a can opener to remove the top. Scoop out all of the thickened coconut cream, but leave the water that has separated in the can. Don’t throw the water away, drink it!) 1 tsp. vanilla ½ cup coconut sugar or non-GMO cane sugar or raw sugar Whip mixture with beater until stiff peaks form (approx. 4-5 min.). Fold in 1 cup canned pumpkin and 1 scoop vanilla whey or casein protein (these two items should be mixed together well in a separate bowl before folding into the whipped cream) Fill four dessert cups and chill or freeze.
Quick Protein Pudding
6 oz. plain Greek yogurt 1 scoop whey or casein protein (any flavor works) 1 tbsp. sliced almonds Mix all ingredients together to create one serving. 32 | PHILLYFIT
major problem associated with belly fat is the dreaded visceral fat. Visceral fat is adipose tissue that has penetrated the abdominal wall, through the muscle and taken up residence in your core. The core is the perfectly designed open space that houses all of your organs (lungs, heart, liver, intestines, etc.). There really is no room for anything else. Remember, there are over twenty feet of intestines folded up in there! Once fat has entered this area of your body it is very happy to stay put. There it can spread out and wrap around things like your lungs, liver and heart. This fat also promotes insulin resistance and unhealthy cholesterol numbers and may also increase inflammation throughout your entire body. There is still room for your lungs to fill up, for your heart to pump and for your intestines to massage food through your digestive system, but body fat alters the normal process. Once fat moves into this area, your heart has insufficient room to expand and contract, pumping life-giving and oxygen-carrying blood throughout your body. If the room your heart needs to beat is reduced by fat, then the walls of the heart muscle must thicken and the size of the heart must grow to keep pumping the same volume of blood out with each beat. This is how heart disease begins. What does all of this mean? Well, if you won’t listen to your doctor, listen to your tailor! Research indicates that nearly half of all men and women with waistlines over the limit already have insulin resistance. Current studies suggest that these guidelines are too high and that the measurements should be thirty-seven point four inches for men and thirty-four inches for women. Whew, all of that information should have you looking at desserts in a different light. Realizing that dessert is not necessary to complete a meal, looking to lower calorie substitutions or to fruit (nature’s candy) can help. Here are a few of my personal favorite recipes for desserts. Yes I do eat them, but only on special occasions and using only healthy/low calorie foods.
Paleo Fudge Balls
15 dates, chopped and seeds removed (use food processor if possible) ½ cup natural almond butter 1/3 cup shredded coconut (unsweetened) 2 tsp. cocoa or raw carob powder 1 tsp. cinnamon 1 tsp. vanilla Put all ingredients in a bowl. Using clean hands, massage all ingredients together. Form into two-inch balls and refrigerate for 2-3 hours. ~~~ Martin McLoughlin is a ISSA Certified Master Trainer, Nutritionist and Functional Training Specialist. He is CEO of Extreme Fitness Personal Training (circa 2001). He has been featured in numerous magazines, won multiple coaching awards and has been featured on TV news segments and radio. He is a sought after motivational and educational speaker, offering nutrition and exercise workshops to school children and adults all over the Philadelphia area. Martin is a Trainerspace. com, 5-Star rated personal trainer.
March/April | 267-767-4205 | www.phillyfit.com
Photorejuvenation
Intense Pulsed Light
Removes unwanted brown spots, broken capillaries and increases collagen production for firmer, brighter skin.
Nice Results
after just one treatment ($300)
Best Results
after three treatments ($800) Victoria Capozzoli, Clinical Aesthetician, Plastic Surgery Associates, David A. Silberman, M.D., F.A.C.S. 800 West State Street Suite 300, Doylestown, PA 18901 (215) 345-3415
Ci c lo www.CrossFitPHL.com
www.FWPHL.com
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Everyone’s first ride is FREE!!
Whether you’re an experienced cyclist or haven’t been on the saddle in years, Ciclo will provide you with the workout you’re looking for. Our classes are designed for all levels – it’s your ride!! We get you through your workout by providing an energetic atmosphere with a lively array of music and great instructors that will pump you up!! Our Studio is equipped with 16 Spinner® Pro bikes which have the same geometry and feel as a road bike. You will be riding flats, climbing hills and blasting jumps. Each bike is equipped with a mini computer which displays heart rate, cadence (RPM), calories burned and distance traveled. The computer will sync up to your heart rate monitor. At Ciclo there are no memberships or monthly fees; you pay as you go. You can choose to purchase single rides or choose from one of our bundles.
2040 Frankford Ave. ● Phila., PA 19125 ● 267-235-4317 www.studiociclo.com ● mina@studiociclo.com
Ciclo
Sunday May 4th Ciclo will be hosting 3 rides for the benefit of Thompsons Troopers. The rides will be at 10:00am, 11:00 and noon. There are 15 bikes available for each time slot. The rides are 45 minutes long. All proceeds go to the troopers.
March/April | 267-767-4205 | www.phillyfit.com
PHILLYFIT | 33
PetsFIT
y W l r a e l k p o Y r o P u r o t D o w g o H By Tamar Paltin
R
unning or walking with your dog is a great way for both of you to exercise and for your dog to get extra mental stimulation. Because dogs perceive the world around them through their sense of smell, taking your dog for a run will benefit his physical health as well as enrich his mind by opening him up to new and exciting scents. Dogs who are well-behaved on leash make excellent exercise partners and walks more enjoyable for everyone. Working on leash skills not only makes walking your dog easier for you, but increases his chances of getting to explore more places with you because you’ll be more likely to bring him along. Here are some basic tips to help make walking your dog more fun:
Before you take the first step out of the door, you need to make sure you have the right tools to walk your dog. Every dog should be walked on a standard four to eight foot leash. Avoid retractable leashes in public, as they can cause harm if they fail to lock or break while you are out with your dog. Next, you need to dress your dog appropriately – this means a collar with identifying tags and the right walking harness or collar for your dog. If your dog pulls on leash or tightens the leash when he’s excited, a standard collar is not right for you. Constant tightening on your dog’s neck can lead to injury and actually teaches your dog to pull harder as he associates the tightness with walking forward. Try to use a no-pull harness that can help you teach your dog to walk on a looser leash. Sporn© and Easy Walk© harnesses are a great choice for beginners or dogs that pull more than thirty percent of the time. Another great option is a face collar, which can control your dog similar to the way a bridle controls a horse; wherever the face goes the body follows. While many people associate face collars with muzzles, they are actually very different and still allow your dog to fully open and close their jaws. Newtrix© and Halti© are two great options for face collars. Always be sure you fit a harness or face collar correctly and spend some time indoors getting your dog used to the new gear before taking the show on the road.
dogs have learned that if they pull you on the leash, you will follow behind them and they will get to move forward. Even if you think they are being choked or restricted by their collar and should be learning to avoid that discomfort, you are reinforcing pulling by allowing your dog to move forward. After you make sure you have the right gear and that it fits properly, teach your dog that looking at you or “checking in” is awesome! Take a few small, tasty treats and hold the leash loosely in one hand. Let your dog know you have treats and reward any calm behavior at the door before you even step outside. You want to start out with your dog engaged and interested in you. Initially you might feel like a Pez Dispenser feeding your dog for every check in and glance, but keep it up. It’ll be worth it when you have a well-behaved walking buddy. Once you are out the door, try to be aware of every time your dog acts and think, “Do I want this behavior to be repeated?” If the answer is, “Yes,” (keeping a slack leash, looking at you, or walking calmly close to you) feed the dog! I can’t stress this enough – reinforced behavior is repeated. If you like it, reward it! During the acquisition phase of learning, your dog needs a lot of reinforcement to really learn a behavior and make it stick. If your dog makes a mistake or behaves in a way that you do not want to see repeated, do not reinforce the behavior by doing anything that your dog might like. This includes continuing to walk. You might be stopping every step if your dog is pulling or you might be reinforcing every step if your dog is behaving well and that’s okay. Each step you take, you are teaching your dog something. Only move forward or offer a reward for behavior you like. In time, you will see that the reinforced behaviors occur much more frequently. This means that your dog is learning. Clear and consistent communication is how you will teach your dog to do anything you like. Most walks will be on a loose lead with your dog staying within that parameter. Heel walking, or formal obedience walking with your dog right next to you, can be taught as well once your dog understands loose leash walking. Keep in mind that smelling is half the fun for your pooch. Try not to force them to walk in a heel position for more than ten percent of any walk or they will not get the most out of the mental work out.
Teaching Your Dog to Walk with You!
Beware of the “Three D’s”!
The Right Tools!
While unsurprisingly social animals, dogs do not naturally walk in line with each other. Therefore, walking close to you on a leash will take some time and practice. The number one thing to keep in mind when training your dog to do anything is that what you reinforce will be repeated – even if you did not reinforce on purpose. Most companion 34 | PHILLYFIT
With any behavior, we always want to be aware of the Three D’s that can sabotage you and your dog: distance, distraction and duration. Whenever you are working on a new skill with your dog, you should try to do so in a low distraction environment where you can work one-on-one with him to set him up for success. Always be sure to set
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criteria when you work with your dog: know what you want to work on before you ever get your dog in on the game. Over time as your dog shows that he understands your cues or commands, you can begin to methodically and slowly add distance, distractions and duration to help your dog learn to generalize his behavior. What this means for you and your walking hound is that you should take it slowly. Pick a calm area or even your own yard to start teaching your dog to keep a loose leash before going out to a busy trail or store. Keep training sessions short and fun. If you need your dog to get a little more exercise than a short walk allows, try to plan for a game of fetch in a fenced- in area or check out your local dog parks and dog day care. Take the time to really teach your dog the right way to walk on a leash and you will enjoy years of easy fun walks together. Happy walking! ~~~ Tamar Paltin earned her Bachelor’s degree in Psychobiology with an emphasis in animal behavior from Arcadia University before interning at various zoos to get in depth experience working with different species. After interning at the prestigious Zoological Society of London, Tamar came back to the United States and began working with rescue dogs to improve their chances for adoption and get more experience with dog training. Having worked with dogs for the past eight years, Tamar continues to educate herself in the newest methods and has earned her Certified Professional Dog Trainer certification from the only independent certifying council for dog training professionals. Now the Head Trainer at Perfect Pooch in King of Prussia, Tamar looks forward to continuing to help dogs and their families live together happily and permanently.
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PHILLYFIT | 35
PetsFIT
Canine Cataracts By Dr. Annear
J
ust like humans, our canine companions can develop blindness caused by cataracts. A cataract is a clouding of the normally clear lens of the eye. For patients seeing through a lens clouded by a cataract it can be like looking through frosted glass. With time, this visual impairment can progress to total blindness. Most cataracts progress slowly and signs of vision disturbance can be fairly mild early on. However, there are some cataracts that can develop and progress quite rapidly, these cataracts are often seen in diabetic dogs and can have more dramatic effects on ocular health and vision. As a cataract progresses, your pet may have some difficulty performing usual activities and cataract surgery may help to improve quality of life. Fortunately, cataract surgery is considered a safe and effective procedure.
The Canine Eye and Lens The canine eye has been likened to a small camera. It has a tough white structure called the sclera that forms the outside covering. At the front of this structure is a clear window called the cornea that allows light to enter the eye. Light then passes through a small hole called the pupil and is focused on the retina, which can be thought of as the film in the camera. The lens sits in the middle of the eye where it plays an important role in vision by focusing images from different objects onto the retina. The colored ring inside of the eye, the iris, helps with this process by controlling the amount of light entering the eye to be focused by the lens. It closes when the light is bright and opens when the light is dim. A transparent and healthy canine lens is, therefore, very important for clear vision.
Cause of Cataracts A cataract is an eye disease where the clear lens of the eye becomes cloudy. This interferes with vision by preventing light from being accurately focused on the retina at the back of the eye. When the lens is cloudy from a cataract, the image formed on the retina will be distorted and vision will be blurry. The effect of a cataract on vision can be quite variable, with the extent of the visual disturbance being dependent upon the size and location of the cataract. Some cataracts are small and have little effect on vision. Others can progress rapidly so the entire lens becomes cloudy, causing blindness. Lenticular sclerosis is an age-related change of the canine lens that can look similar to cataracts, but does not usually cause significant visual disturbance. Lenticular sclerosis is a normal aging change that causes a blue appearance to the eye much like the appearance of a cataract but with little effect on vision. Your veterinarian will be able to help you distinguish a cataract from lenticular sclerosis. Cataracts have a number of different causes. Some are an inherited abnormality of the lens. Others develop from internal diseases such as diabetes. Sometimes they are simply age-related. At the time a cataract 36 | PHILLYFIT
is diagnosed by your veterinarian, the underlying event that caused it to form may have passed. Unfortunately, despite this, cataracts often continue to progress.
Cataract Consequences Once a cataract has formed, it can have several consequences for our canine friends. Visual impairment is perhaps the most commonly recognized outcome. In some cases there may be obvious changes in behavior such as a reluctance to play and interact with their environment due to this loss of vision. However, given time and a supportive environment, most dogs will adapt to the loss of vision surprisingly well, relying more on their sense of smell and excellent hearing. The goal of restoring vision and improving quality of life is a common reason for choosing to surgically remove a cataract. Inflammation within the eye occurs as a consequence of many cataracts. This inflammation can be damaging to other healthy structures within the eye and can cause some discomfort. In some situations where the inflammation is left unchecked, it can damage the fluid outflow pathway of the eye, causing a secondary glaucoma. Medical management of this inflammation is therefore an important treatment goal for canine patients with cataracts. It will not restore vision but will help reduce the risk of complications caused by the cataract.
Treating Canine Cataracts The only effective treatment for cataracts is surgical removal of the abnormal lens. Cataract surgery in dogs is performed under general anesthesia and the cataract is typically removed using phacoemulsification and advanced microsurgical techniques. In this way it is very similar to cataract surgery in people and is considered a safe and effective procedure. In most cases, an artificial intraocular lens can be implanted to replace the diseased lens. Light can then once again be focused onto the retina at the back of the eye, restoring vision. If surgery is not selected, it is recommended that patients be evaluated for intraocular inflammation. If inflammation is present, long-term anti-inflammatory eye drops are often prescribed to reduce the risk of complications developing. The aim is to keep the eye comfortable and avoid problems such as secondary glaucoma. Patients for whom surgery is not chosen often adapt and can have a good quality of life. Together with your primary care veterinarian and veterinary ophthalmologist, you can find a management option for cataracts that fits both you and your pet’s needs. ~~~ Dr. Annear is a board certified veterinary ophthalmologist who works at Red Bank Veterinary Hospital Cherry Hill. For more information on canine cataracts, please contact Dr. Annear at (856) 429-4394. To learn more about the services offered at RBVH Cherry Hill, visit www.rbvh.net
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PHILLYFIT | 37
PHILLY’S HEALTHIEST
Oscar & Brandy from Perfect Pooch
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Meyla & Dakotah @ Perfect Pooch Doc and Roxy @ Perfect Pooch
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PHILLYFIT | 39
PHILLYFIT Challenge Team
T
Training for Warriors Elkins Park Challenges PhillyFIT’s Finest!
he Gym has operated Apex Fitness Camp in Elkins Park for nearly three years and needed a training regimen that would advance its more experienced Campers to the next fitness level. After researching the available options, The Gym’s owner, Don Lee, determined that Training for Warriors’ training philosophy was the perfect fit for its operations. Training for Warriors (TFW) is a physical conditioning and mental training system, originally created for Mixed Martial Arts (MMA) fighters. TFW Elkins Park features the identical physical and mental conditioning system that many professional MMA fighters, pro athletes from the NFL, NBA, MLB, and even Olympic athletes have utilized to raise their fitness to an elite level to excel in their individual sport. Martin Rooney, TFW’s founder, realized that the physical and mental benefits of the TFW are not solely limited to professional athletes, but you do have to be a Warrior. A Warrior is defined as anyone that is prepared to work hard and develop oneself in an effort to battle against his or her particular challenges in life. The TFW Training System was designed to develop the necessary muscular strength and mental fortitude to overcome these challenges. Since all of us face numerous challenges in our daily life, TFW can be equally effective for the Weekend Warrior, busy executives, housewives wanting to get back in shape or just about anybody looking to Unleash their Inner Warrior. Bringing TFW to everyday warriors in Montgomery County, The Gym Elkins Park, was granted a license to be an official provider of the TFW Training System in October 2013. After the construction of its new athletic training center and after The Gym’s Personal Trainers all earned their TFW Coaching Certifications, The Gym wanted to test the effectiveness of the TFW Training System against PhillyFIT’s Finest!
Here’s PhillyFIT’s take on the challenge...
On January 19, 2014, PhillyFIT sent its A-Team of fitness enthusiasts consisting of Dave Eltz, an advanced CrossFitter; Denine Kirby; and Rich Dupell, Head Coach at CrossFit Fallsington, to represent PhilyFIT at the TFW Challenge. After passing The Gym’s computerized Fitness Assessment and TFW’s Mobility Screening with flying colors, the Challengers were led into “battle” vs a TFW work out! Steve Atkinson and Tim Bodman, two of TFW Elkins Park Coaches began the training session for PhillyFIT’s Challengers. For most other training regimens, the warmup is merely an afterthought. Not so with TFW, which considers the warmup as the cornerstone of its training system, since the TFW warmup is vital in helping to prevent injury, as well as preparing the Warrior for the rigors of the core workout. On TFW Elkins Park’s turf surface, a typical Warrior Warmup consists of standing stationery and movement drills, ground activation and sprinting. Warmups are always performed wearing socks or in bare feet to strengthen the feet, ankles and neck; areas of the body seldom trained by other training disciplines. The day’s TFW warmup was appropriately named “Get Pumped!” After the 15 minute Warmup, the TFW Coaches demonstrated the exercises (40:20, work:rest) for the day’s full body Warrior Strength workout, “Heart Of The Warrior”, consisting of three rounds of four tri-sets using a variety of free weights, sand bags, sleds, battle ropes, huge medicine balls, kettle bells and four PurMotion (“All the Power Without the Pain!”) functional equipment stations.
To experience firsthand the benefits of Training for Warriors, The Gym is offering ONLY readers of PhillyFIT magazine a FREE One Week Trial & Computerized Fitness Evaluation! Please visit http://www.thegymelkinspark.com/free-trial/ and fill out the “GET FIT” form at the bottom of the page and indicate in the “Comments/Questions” that you are a PhillyFIT reader!
The Gym ~ 46 Church Road, Elkins Park, PA 19027 ~ 215-379-3488 www.TheGymElkinsPark.com/Warriors ~ info@TheGymElkinsPark.com
“The Training for Warriors (TFW) training session was a great workout. It was high intensity for short bursts of time so you had to work hard and fast! The TFW Coaches kept us moving and motivated while moving through the exercise stations. Some stations were designed to strengthen the core, some were to build strength and some were to hit the cardiovascular system. That being said, it was a thorough program. I would recommend TFW for anyone who wants to get out of the same old, same old of your regular local gym, but not quite ready to tackle something like CrossFit! TFW seemed like training that anyone could find a way to do. The Coaches did a thorough assessment of my current medical condition, fitness level, and tested my body fat as well. I would also recommend TFW for anyone at any age. As I am a CrossFit athlete, I consider myself to be in great physical condition. Training for Warriors challenged me from beginning to end. At 44 years young, I was able to perform every task asked and felt like I had a great work out. There was great variety and little rest between drills but it was organized in a way that enabled us to get through it. There was sprinting, functional exercises and lots of abdominal exercises. Simply a great alternative training session!” ~ Dave Eltz
40 | PHILLYFIT
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PHILLYFIT | 41
calendar of events
MAR/APR PLACE YOUR CALENDAR LISTING BOXED LISTINGS FOR ONLY $75 CALL 267-767-4205 March 1
Athlete’s Closet Winter Series 5K run/walk through town with massage from Paoli Chiropractic Clinic. Costume theme: St. Patrick’s Day green. Time: Registration 2 pm, race 3 pm Place: The Athlete’s Closet, 11 N. Five Points Road, West Chester, PA Cost: $25 eight days prior; $30 day of. Phone: (610) 692-4922 Web: www.athletescloset.com
March 8
Sacred Hearth Shamrock Shuffle Time: Registration 9:15 am; race 10:30 am Place: Sacred Heart School, 109 N. Manoa Rd., Havertown, PA Phone: (610) 960-6638 For Pete’s Sake, Run to MaGerks! Time: Registration 3 pm; race 4 pm Place: Fort Washington State Park, Militia Hill Pavilion, Fort Washington, PA Phone: (267) 767-9863 Web: www.takeabreakfromcancer.org
March 9
Shamrock Shuffle 5K Run/Walk Time: Registration 8 am; race 9 am Place: Upper Merion High School, 435 Crossfield Rd., King of Prussia, PA Phone: (610) 962-9373 O’Hara Leprechaun Run Time: Registration 12 pm; race 1 pm Place: Cardinal O’Hara High School, 1701 Sproul Rd., Springfield, PA Phone (484) 686-5900
March 15
Winter Pickle Run Series Choice of 3-mile run or 4.4-mile trail run. Time: Registration 9 am, race 10 am Place: Ridley Creek State Park, Section 17, 1023 Sycamore Mills Rd., Media, PA Phone: (610) 328-3979 St. Pat’s 5K Race/Walk Time: Registration 12:30 pm; race 2 pm Place: Kildare’s Irish Pub, 18 W. Gay St., West Chester, PA Phone: (610) 696-0115 Conshohocken St. Patrick’s Day Classic Benefits Conshohocken Fire Co. #2. Time: Registration 10:30 am; race 12 pm Place: Sutcliffe Park, Colwell Lane, Conshohocken, PA Phone: (484) 686-5900
March 16
29th Annual Leprechaun Run Benefits Special Olympics PA. Time: Registration 8 am; race 9 am Place: Phila. Navy Yard, 4747 S. Broad St., Phila. Phone: (800) 235-9058
March 22
Drexel University Indoor Triathlon/Duathlon Time: Registration 7:15 am; race 8 am Place: 3301 Market St., Philadelphia, PA Phone: (215) 895-2864 World Water Day 5K Time: Registration 7:30am; race 9am Place: Philadelphia. Art Museum, 2600 Ben Franklin Parkway, Philadelphia, PA Phone: (215) 285-0785
42 | PHILLYFIT
Signs of Spring 5K Benefits local cancer patients. Walkers, families welcome. Time: Registration 8 am; race 9 am Place: Honey Brook Golf Club, 1422 Cambridge Rd., Honey Brook, PA Phone: (610) 733-2181
Wharton 5K Presented by Hertz Time: Registration 7 am; race 8:30 am Place: University of Pennsylvania, 34th & Walnut Sts., Philadelphia, PA Phone: (484) 686-5900
North Light Madness in March 5K Time: Registration 7:45 am; race 9 am Place: Manayunk Towpath, Main Street and Green Lane, Philadelphia, PA Web: www.northlightcommunitycenter.org
Run for Hope 10K & 5K Race and 1-mile Fun Run/Walk. Stroller decorating station for the 1 mile race. Time: Registration 8am; race 9am Place: Ridley Creek State Park, Pavilion 17, 1023 Sycamore Mills Rd., Media, PA Phone: (267) 546-3600 Web: www.hopecenterpartners.org/events/index.html
Sunshine Run Time: Registration 8 am; race 9 am Place: Brookhaven Community Center, 2 Cambridge Drive, Brookhaven, PA Phone: (610) 842-3036
Run Like a Fool 5K Time: Registration 8 am; race 9 am Place: Widener University Wellness Center, 17th St. and Melrose Ave., Chester, PA Phone: (484) 686-5900
March 23
March 29
Back on My Feet 5-Miler Time: 8 am Place: Kelly Drive & Ben Franklin Pky, Phila., PA Web: www.backonmyfeet.org/event/philly5miler Abington Soccer Ghost Gallop 5K Time: Registration 8 am; race 9 am Place: 900 Highland Rd., Abington, PA Phone: (267) 228-1867 Web: https://www.signmeup.com/site/online-eventregistration/97628b
March 30
Julianne’s Journey 5K Run/Walk Time: Registration 7:30 am; race 9 am Place: Spring-Ford High School, 350 S. Lewis Rd., Royersford, PA Cost: $20 per person by March 23, $25 per person on run day, $15 Kids Fun Run, $70 for Family 5K Run/Walk Pre-Registration (4 or more). Registration includes a race T-shirt and refreshments. T-shirts are guaranteed to all who register before March 16. Remaining shirts will be issued on a first-come, firstserved basis on race day. Phone: (610) 909-8784 Web: juliannesjourney.com Nicole Gallo Sunshine & Bubbles 5K 5K run, 5K walk, and 1-mile kid’s run (ages 12 and under). Post-race celebration. Time: Register 12:30 pm; kid’s run 1:30 pm; race 2 pm Place: Monsignor Bonner & Archbishop Prendergast High School, 403 N. Lansdowne Ave., Drexel Hill, PA Cost: Advance, adults, $25; ages 12 and under, $15. Advance deadlines: mail, March 23; online, March 27. Day of, $30. Payable to: Monsignor Bonner & Archbishop Prendergast High School, memo: Nicole Gallo Sunshine Scholarship. Forward donations to Lindsay Wolf, 4025 Sommers Ave., Drexel Hill, PA 19026. Non-participant donations welcome. Phone: (610) 608-1397 Web: https://www.facebook.com/ groups/155875511278392 Coventry Woods Trail Run Series Race #1 10K trail race. Time: Registration 7 am; race 9 am Place: 1954 St. Peters Rd., Pottstown, PA Phone (610) 327-4843
April 4
Manayunk Fools Run Time: Registration 4 pm; race 6:30 pm Place: Manayunk Towpath Entrance, Leverington Ave. and Main St., Philadelphia, PA Web: www.manayunkfoolsrun.com/
April 5
Ridley Run 5K Time: Registration 6:45 am; race 8 am Place: 901 Morton Ave., Folsom, PA Phone: (610) 638-1270, ext. 3032
Get the Lead Out 5K/10K and 1-Mile Walk Time: Registration 7:45 am; race 9 am Place: Wissahickon High School, 521 Houston Rd., Lower Gwynedd, PA Phone: (215) 313-8698 Web: www.2young2go.org Fishtown 5K/1-Mile Fun Walk: St. LauRUNtius Time: Registration 8:30 am; run 10 am Place: 1612 E. Berks St., Philadelphia, PA Phone: (215) 287-3492 Web: https://www.facebook.com/#!/fishtown5k
April 13
Bucks County Half Marathon Time: Registration 7 am; race 8 am Place: 10 Stable Mill Rd., Richboro, PA Phone: (267) 574-1325 Website: www.buckscountymarathon.com
Collegeville Rotary Run Around 2014 Register by March 23 for only $20. Time: 9 am Place: Perkiomen Valley High School, 509 Gravel Pike, Collegeville, PA Phone: (610) 766-0518 Web: www.collegevillerotary.org
BVA 5K and 10K Trail Run Registration: 8 am; race 9 am Place: 1760 Unionville-Wawaset Rd., West Chester, PA Web: www.trailcreekseries.org
Bulldog Dash Time: Registration 8 am; race 9 am Place: 1499 E. 9th St., Eddystone, PA Phone: (610) 583-3662
Empower the Children 5K Run/Walk Time: Registration 7 am; race 8:30 am Place: Westgate Hills Park, Oxford Hill Lane, Havertown, PA Phone: (484) 454-8700, ext. 1148 Web: www.cgrc.org
April 5-6
Atlantic City Marathon Race Series AmeriHealth NJ April Fools Half Marathon Shore Medical Center 11K & 7K Ocean Front, USTAF Certified Course Register Today at acmarathon.org
April 6
Art and Sole 5K run and 1-mile fun walk. Time: Registration 7:30 am; run 9 am Place: Abington Art Center Sculpture Park and Alverthorpe Park, Jenkintown, PA. Enter from Fox Chase Road or Forrest Avenue. The event will begin and end at the Picnic Pavilion in Alverthorpe Park. Phone: (215) 887-4882 Web: www.abingtonartcenter.org Kevin Cain Make My Day 5k Run to fight cancer. Time: Registration 1:30 pm; race 3 pm Place: Annunciation BVM Parish Hall, 401 Brookline Blvd., Havertown, PA Phone: (610) 789-7243 Web: kevincain.org Kristin’s Krusade 5K Time: Registration 9:30 am; race 11 am Place: St. Josephís Univ., 5600 City Ave., Phila., PA Web: www.kristinskrusade.org
April 12
Generation Run 5K Time: Registration 7 am; race 8 am Place: Philadelphia Navy Yard, 4747 S. Broad St., Philadelphia, PA Phone: (215) 985-2672 Web: www.generationrun.com Cherry Blossom 5K Run/Walk Beneath the Blossoms. Time: Registration 7 am; race 8 am Place: 100 N. Horticultural Drive, Philadelphia, PA Phone: (215) 790-3810 Web: subarucherryblossom.org/events/230 EU5K Time: Registration 7 am; race 8:30 am Place: Eastern Univ., 1300 Eagle Rd., St. Davids, PA Phone: (215) 313-8698
Race to Read 2014 Time: Registration 7 am; race 9 am Place: 1200 River Rd., Conshohocken, PA Phone: (215) 948-9348 Web: www.aimpa.org/New/Giving/RacetoRead.shtml
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April 19
Rick’s Run Time: Registration 8 am; race 9 am Place: Ridley Creek State Park, Areas 11A and 11B, 1023 Sycamore Mills Rd., Media, PA Phone: (610) 960-1774 Web: https://www.facebook.com/RicksRun?ref=hl
April 26
Narberth Cystic Fibrosis 5-Mile Run and Family Fun Walk Time: Registration: 7:30 am; race 9 am Place: 100 Conway Ave., Narberth, PA Email: narberthcfrun@gmail.com Web: www.narberthrun.com St. Tim’s 5K Fun Run and Walk Time: Registration 1:30 pm; race 2:30 pm Place: 535 Lamp Post Lane, Aston, PA Phone: (610) 457-4996 Sandy Sprint Superhero 5K/10K Run/Walk Time: Registration 7 am; race 8:30 am Place: 2600 Ben Franklin Parkway, Phila., PA Phone: (610) 446-2272 Web: www.sandysprint14.kintera.org Haverford Twilight Run 2014 ~ 5K run Time: Registration 4 pm; race 5 pm Place: Haverford High School, 200 Mill Rd., Havertown, PA Phone: (610) 449-7795 Web: www.haverfordtwilightrun.org
April 27
Philly Run Wild ñ Save the Orangutans 5K Run/Walk Time: Registration 7 am; race 8:30 am Place: Philadelphia Zoo, 3400 W. Girard Ave., Philadelphia, PA Phone: (609) 217-3608 Web: www.phillyrunwild.com Valley Forge Revolutionary 5-Mile Run Time: 8:30 am Place: Valley Forge National Historical Park, 1400 N. Outer Line Drive, King of Prussia, PA Phone: (610) 783-1031 Web: www.revolutionaryrun.org
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