January-February 2016 by phillyfit

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January | February 2016

5 Habits

Every Successful Fitness Enthusiast/Athlete Does Everyday! By local expert Fernando Paredes

Also inside...

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• The moment you realize your life’s more than half over... Father Time is rolling in another year… How will you make the most of it? by Jami Appenzeller

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January/February | 267-767-4205 | www.PHILLYFIT.com

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Publisher’sPAGE

That Moment You Realize Your Life’s More Than Half Over Father Time is rolling in another year... How will you make the most of the ones that you have left?

know, I know – Happy New Year blah, blah, blah. I say it’s time to put down the bubbly, can the confetti and get real. Life goes by in the blink of an eye and January is a natural time to contemplate the year behind and the year ahead. It’s just that when you sit and think about how many calendars you’ve gone through in your lifetime, well, it can get downright depressing. What’s even MORE depressing is realizing that you’ve broken all the resolutions that you made 364 days prior. While good-intentioned, you failed and now you’re kicking yourself, resolving to do better this year. To me, that’s ridiculous. Resolutions are passé. It’s time for honesty. It’s about the quality and the quantity – in other words – what are you going to do with the number of years, months, days that you have left on the planet as we know it? How will you address your own mortality? As a society we tend to lean on avoidance as a popular coping tactic and the byproduct of that strategy is fear. Fear that we didn’t accomplish big items on our bucket lists, fear that we have to start planning our own funerals, fear of dispersing money, assets and even guardian rights to others who will be throwing up that confetti for many more years to come. Our biggest fear though is that we’re just not ready for the unknown. * * * * If you don’t know Richard Augustus Wagstaﬀ, then you don’t know Dick. Better known as Dick Clark Jr., he was a cultural icon best known for hosting “American Bandstand” from ’57 until ’87 (yeah, ’87!) Ask any Millennial and they’ll tell you that he hosted “Dick Clark’s New Year’s Rockin’ Eve,” which was all about real-time celebrations and performances by A-list musicians as well as the big ball drop. I also remember 6 | PHILLYFIT

that he had a trademark sign-off of sorts: “For now, Dick Clark, so long.” And then he’d give a cute military salute. Well, we all had to say so long to “America’s Oldest Teenager” when he unfortunately suffered a stroke in December 2004. With speech ability still impaired, Clark returned to his “New Year’s Rockin’ Eve” show a year later on December 31, 2005. Clark died on April 18, 2012 of a heart attack at the age of 82 following a medical procedure. I recall watching him on TV in 2009 when he fumbled a bit counting down from 20. My heart sank. It wasn’t the Dick Clark whom I grew up with; it was someone else. It didn’t sound like him, it didn’t really look like him, and I thought to myself, “Wow – the show must go on and this was his show. He knew it and so did the network execs who had to make that bittersweet decision regarding how and where to include him in the broadcast (Seacrest hosted). This was my first reality check. Dick was getting older and so was I (sigh). Looking back, 2009 was the year I morphed into a stranger. I had reached an emotional abyss and nearly drowned in my own tears. As a result of way too many curve balls, I became unusually reclusive and transformed into a shell of myself. I lost both of my parents soon after that year, and the relationship I was in turned out to be… well, quite a charlatan. Thinking about the unexpected and sudden gut-wrenching torment of that year still stings to this day. Life as I had known it basically disappeared into thin air. Somehow I managed to get back on “the bike.” Some days I pedal hard; some days I coast. I guess you could say I’m riding it on my terms (not anyone else’s). Midlife gives you perspective (as well as cellulite) and both are manageable. For many, the holidays can be on the melancholy side especially if loved-ones of yesteryear are no longer around to help take the tree down and stow away the keepsake family ornaments. While January is the most popular time for renewal (gym attendance doubles) for some, it’s a trigger for depression. I can’t tell you how many of my friends get the winter blues in January – it’s prime time for Seasonal Affect Disorder (SAD), how befitting. It’s dark, it’s cold and whoa – those nasty credit-card bills come rolling in. I get it. So how do you comba

www.PHILLYFIT.com | 267-767-4205 | January/February

the blues? How do you distance yourself from the pathos of your own mortality? Personally, I think hacks are different for everyone but according to Patricia Omaoqui (a.k.a. “The Thought Dr.”), locally based Executive Wellness Coach, speaker, and author of Clarify Your Purpose & Live It, it all begins with learning to accept, even love yourself. “Become aware of how much of your thought time is consumed by self-judgment. If your inner critic is running rampant and your mind is constantly focused on negative thoughts of yourself and your body image, your energy will be drained. Consider re-framing your self-image. You have the power to make a conscious choice to own your strengths and accept your seeming ‘flaws.’ Remember, your idiosyncrasies make you unique! It’s okay NOT to fit in all of society’s boxes. There is no need to compare yourself to others. Instead, take stock of the good: be thankful for health, well-being, inner strength, and any other small (or big) thing you can find to be grateful for. If you do

this regularly, you’ll walk taller and feel more confident. Simple shifts in perspective can translate into better emotional well-being. Feeling better will allow you to generate fresh energy to enjoy your daily life experience and pursue your dreams. If you begin to feel down on yourself, tell your inner critic to quiet down. Then, push the inner re-start button and try a dose of uplifting thoughts like: ‘I am remarkable and beautiful in my own way. I have a unique set of gifts and talents to offer the world. I celebrate myself as a work in progress—learning and growing each day.’” For more wisdom and insights visit www.PatriciaOmaoqui.com. * * * * * So what exactly do you do when you realize that more than half your life is over? That’s easy. Just breathe. There’s nothing you can do about getting older. There is no Fountain of Youth, just Botox. And while those injections might make you feel instantaneously more confident, they’re not able to hold back the hands of time in a finite sense. Looking for a silver bullet? Sadly, there isn’t one, but there is a silver list – well really a golden one. It’s my list of tips and tricks you can steal in order to alter the doldrums. It may not work entirely – but perhaps one or two will – you never know. *

Jami Appenzeller’s Happiness Hacks to Try in 2016

H — Heal. That’s right. Give yourself time to heal from emotional trauma (big or small). In my case, it took me a good year and a half to recover from multiple blows to my soul. Slowly I began to find myself and left behind the burdensome task of perpetuating sadness. It left me as unexpectedly as it arrived. The best piece of advice anyone gave me was to embrace feelings of loss, loneness and emotional upheaval instead of running from them. A — Accentuate the positive. Think back to the very positive moments in your life when you felt a palpable feeling of ultimate elation. The births of my kids, the first issue of PhillyFIT Magazine rolling off the printer, seeing my children accomplish their own respective goals (sports, dance, etc.) – all of these things make me feel grateful and it’s hard to be unhappy and grateful at the same time. P — Practice kindness. Studies show that when you do something nice for someone, your own sense of self-importance escalates. Volunteering, giving an unexpected gift or even complimenting someone can go a long way in heightening your own spirits. Smiles beget smiles. Selflessness leads to self-fulfillment – read that in a fortune cookie once! Ha. P — Prepare. Yep. This is a big one. No one wants to talk about making their own funeral arrangements, finalizing wills or bestowing one’s legacy. I have taken some small steps in starting some retirement funds and savings and also securing

the business if something happened to me so that my kids could keep PhillyFIT going if they wanted to. I — Initiate a new relationship or rekindle an old one. This doesn’t mean a 2:00 am booty call with the ex. In fact it could be ANY sort of relationship. Haven’t talked to an old friend in a while? Call them. No texting allowed. Take a risk, step outside your comfort zone and ask that cute guy to lunch or reach out to that woman you met who seems to have a lot in common with you. What’s the worst that could happen? N — Never let anyone tell you that you’re crazy or that you can’t do something you really want to do. Abolishing negativity from your life could mean cutting ties with certain friends and family who stifle you or kill your inner child. If I listened to all the naysayers about launching a fitness magazine, I wouldn’t be writing this right now and don’t get me started about how many folks told me never to do an event like the PhillyFIT Annual BASH! We launched in 2004 and fifteen Bashes later I have no regrets. E — Eliminate bad-for-you foods from your diet once and for all, but be sensible about little cheats here and there. Hey, you know I had to work this in somehow! It’s true, you are what you eat and while Ben and Jerry rescue you at times, they can also lead you on a dangerous spiral down. I’m all about “the reward” – you know, an incentive for eating well all week

January/February | 267-767-4205 | www.PHILLYFIT.com

if you will. Life is about simple indulgences, not complete and utter gluttony so use your head, not your taste buds. S — Stop putting yourself down. As a woman, I can tell you, we’re just wired that way – well, some of us. Reiterating what Patricia Omaoqui stated, “When you stop consuming your mind with negative thoughts, it has more time to focus on life’s loveliness. No one is perfect. Concentrate on the invisible gifts that you bring to the party and not the dress you couldn’t fit into. S — Start indulging in things you have never thought of indulging in before. I love this one. I was never raised to get a facial every sixty days, but ya know what? My skin has never been so healthy. I learned to spend money on myself, which was something my mother never did. I think many, many women fall prey to this mentality. The fact of the matter is that maybe your mom just didn’t like facials, but perhaps this small treat would totally change the way you think about yourself! I buy that expensive perfume and I also take time out for me – reading a romance book or sipping really good Chardonnay. Sue me. If I don’t think I’m worth the investment of time or money, no one else will either. Took me my entire lifetime to learn this and I hope that I can teach my daughter to find the balance between indulgence and deprivation. It’s something I’m constantly refining. PHILLYFIT | 7

To borrow a line from Dick Clark’s playbook: “For now, so long.” I am truly humbled that I continue to have the privilege and the responsibility of ﬁlling these pages issue after issue with my personal issues after issues. Connecting with the hearts and minds of the PhillyFIT readership is very important to me. While populating these pages is a responsibility, it’s also quite cathartic and allows me to dig deep in order to see true clarity and focus on what truly matters. And what truly matters is happiness. If I’m feeling down for one reason or another my go-to is a workout. I know that sounds cliché, but after all, this is a health, wellness, and ﬁtness magazine. I also require sun in my face – even if only for a few warm moments. Sunray therapy truly rids my mind of what ever is plaguing me. Cats get that. They’re so darn smart – seeking out the sun for daily naps. If ever I want to feel young again, I’ve leaned on my kids. I could just sit there and watch them for hours. I laugh when the laugh and yes, living vicariously through them makes me feel alive and happy.

The 6th PHILLYFIT

Weekend Wellness Retreat Coming in April, 2016!

A weekend packed with Health, Fitness & Fun! An experience that will be remembered forever! • Two workouts per day!

• Healing sessions such as REIKI, REFLEXOLOGY, MASSAGE, FACIALS, and ESSENTIAL OILS. • All healthy meals that even the pickiest of eaters will rave over! • Healthy teaching seminars • New friendships with like-minded people!

RESERVE YOUR SPOT TODAY! Email or call for details:

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Lastly, when I learned how to have a healthy relationship with God, how to open my mind to spirituality on my terms, I reached a peaceful plateau. Again, believe me, I know that many people speak of ﬁnding God or being one with God. For me it was the idea that it was okay to be alone (single) for the rest of my life (knowing that I was never truly alone). Don’t get me wrong; ﬁnding a great man to share life’s joys with would certainly be the icing on the cake, but for now there’s an inner peace that I can brag about. I’ve never had that feeling before! It’s a new year. Hey, maybe it’s truly a new you too…really! Best wishes,

PHILLYFIT Family

Published by: Jalynn Concepts, LLC Publisher: Jami Appenzeller Copy Editors: Heather Hoehn, John Beeler, R.I.P. Bev Appenzeller Publisher’s Page: Photo of Jami by Joe Chielli, Church Street Studios, Philadelphia, PA. 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: Call PhillyFIT Magazine at (267) 767-4205 for upcoming issue deadlines. Cover Photography: Eric Mamuzich and Alison Young photo by Jared Allen,Llightforce Photography; Dennis Nackord photo by Wyatt Higginbotham, Berwyn, PA; “Rocky” pic by his owner, Enamullah Khan; Jennifer Lauren Marinucci photo by Daniel Fullam Photography. PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bi-monthly and distributed throughout Philadelphia, Bucks, Chester, Delaware and Montgomery Counties. We also email over 10,000 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. PhillyFITMagazine Jami Appenzeller

@PhillyFITMag

@phillyﬁtmag

https://www.youtube.com/channel/UCQuvqldXsEPFRV1wodDHRnw plus.google.com/u/0/104869413385959199641/posts

www.PHILLYFIT.com | 267-767-4205 | January/February

AthleticallyFIT

The Five Things Every Successful Trainee/Athlete Does Every Day

By Fernando Paredes

veryone wants to be successful in what they do. Your health, fitness, and performance are no different. People want to see results! I know I do. This is why you see people slaving away through their workout, cardio session, or exercise class. Some transform their bodies and lives forever while others constantly seem to struggle. Why? Why do some see results and others don’t? Are there reasons? Yes: vital reasons! In my twenty-plus years of experience as a health, fitness, and performance trainer, I’ve worked with a variety of clients and athletes: post-rehab patients with hip/knee replacements, people with lower-back issues, executives, athletes across many sports, doctors, confused beginners, elite triathletes, and a former World Champion. I’ve noticed that without exception each and every one who was successful practiced five things that led to their success. They did these five things every day. People who struggle with their goals do not consistently do these five things. These five things are not some secret workout, diet, or supplement. There is no secret. These five tried and true things are more like concepts, strategies, habits or practices. Whatever you call them, they work, and they work every time. So if you want to skyrocket your results and ensure your success this year, just follow these five things every day and I guarantee you will transform your health, fitness, and performance too.

1. Don’t Over-Train

Over-training is a progress killer. Successful trainees avoid over-training like the plague. They do what is needed to get the job done. If they need to train three days a week at high-intensity for forty-five minute sessions to get the results they want, that’s what they’ll do – no more, no less. Successful trainees will NEVER do four, five, six, or even seven sessions a week just because they can, want to or feel the need to satisfy some ego urge. They much rather use their rest days for reading a good book, spending time with loved ones, or just plain sleeping.

2. View Food as Fuel

You’ve heard the saying that some people “eat to live or live to eat.” Who doesn’t love to eat? I know I do. While we all enjoy tasty food, successful trainees predominantly view food as fuel. They seek the protein, carbs, and fats that will fuel their body, health, fitness, performance and progress. They think in those terms first and taste is second. Would you give a high-performance sports car dirty low-grade fuel? Would you give a newborn baby low-quality junk food? Of course not! Why? In both those cases, you place a high value on giving each the right thing to ensure their success.

January/February | 267-767-4205 | www.PHILLYFIT.com

PHILLYFIT | 9

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Successful trainees don’t just hit the weights and do cardio. They include ALL the components of physical training in a balanced way to make consistent progress and prevent injury. All the muscles of the body are important: the stabilizers, tiny structural muscles, and synergists. They all matter. And they all get adequate training. Successful trainees understand they must also include proper stretching, structural core work, corrective exercise, and myofascial work. They view a stretch session with the same importance as a weight-training session, not just an afterthought, giving it the time it needs. For some it can be as simple as a five- to ten-minute daily routine, while an elite athlete may require a forty-five-minute routine. Regardless of OF BARTER their level, each BENEFITS one gladly does it.

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Having the right Profitability mindset is -probably the easiest to explain yet Barter Increases Manufacturers/Wholesalers Barter Moves Excess Inventory Generates New Customers - Barter Conserveshaving Cash the the most Barter difficult to understand and apply. It involves Increase Productivity by Filling Downtime and Unused Capacity Manufacturers/Wholesalers right focus and a positive yet realistic outlook for your training Barter Increases Profitability - Barter Moves Excess Inventory and Manufacturers - Networking Expands hard Your Base yourself. While training involves work, can’t be Increase Productivity by Filling focused Downtime andCustomer Unusedyou Capacity Manufacturers/Wholesalers too hard on yourself or progress will dry up. Successful trainees Avoid One-on-One TradingYour Hassles Manufacturers - Networking Expands Customer Base alwaysIncrease keep their training positive and never compare Productivity by Filling Downtime and Unused themselves Capacity to others. They understand the only Trading healthyHassles comparison that leads to Avoid One-on-One Manufacturers - Networking Expands Your Customer Base consistent progress is comparing themselves to who they were yesOne-on-One Hassles terday, a week ago,Avoid or a month ago. Trading The only real competition you’ll ever have is against the person staring back at you in the mirror.

5. Stick to the Plan

Successful trainees always have a plan. Whether developed on their own or designed by their coach, they take their plan seriously and follow itGive to us a “T.” Your plan should always contain specific a call to see how TBT Barter can work for you. objectives that need to be attained for each training phase along with 856-269-4136 short-, medium-, long-range goals. Successful trainees Give usand a call to see how TBT Barter can work for you. NEVER www. tbtbarter.com give up because something went wrong within a given day, exercise, 856-269-4136 Give or us aweek. call to see how TBTFlooring can work for you. meal, workout, They look atBarter the big picture. They look at Accommodations Carpet and Photography www. tbtbarter.com their entire training program. They understand the goal is to win Boating Services 856-269-4136 Eye Glasses Vacations the “war.” In the process there may be a lost battle or two, but that’s www. tbtbarter.com DJ’S Interior Decorating Awards, Plaques, OK. Don’t ever change something just because it may “feel good” to Trophys Glass Repair Painting Contractors change it or because it makes you feel like you did something. Most & Tinting Copiers & Office Storage Units times, no training change was needed. Just an attitude change. Stay Machines Museums Answering focused, dust yourself off, and stickService to the plan. Furniture Restaurants Catering So if you find you’ve been struggling to attain the results you Landscaping want,Accounting I can assure you it’sFishing because you are missing one or more of Charter Plumbers Business these fiveConsultant things. Read themIronworks again, understand them, and practice Video Production them every day, and you are bound to succeed. Doctors Party Rentals Bed and Breakfast This is how all successful trainees do it. You can too. Graphic Design Tickets ~ ~ ~ Day Spa Non-Profit Attorneys Fernando Paredes, NASM-CPT, CES, PES, FMS, a 20 Gift Certifi cates Septic Cleaning Cleaning Service year veteran of the fitness industry, is a sought after fitness Limousines Advertising Fitness Membership and performance expert in the Bucks/Philadelphia region. Power Washing Camps Jewelry He is a contributing fitness columnist for PhillyFIT Water Delivery Entertainers Phone Systems magazine, Liberty Sports Magazine, has been featured on Birthday Parties Hair Salon Tree Service Comcast Network’s “Your Morning” show, “It’s Your Call with Lynn Dentist Orthodonists Doyle,” WFMZ Channel 69Auto NewsRepair and The Philadelphia Inquirer Gifts becauseSigns of his innovative Core-to-Strength Training ™ approach. Computer Consulting Massages Fernando has gained the reputation as the expert other trainers turn Alarm Systems Florist to for advice and the ‘go-to’ source for anyone interested in attaining Printing Karate Lessons lasting results and achieving their true potential. 50 10| |PHILLYFIT PHILLYFIT

Increase your businesses visibility and target through PhillyFIT Magaizine’s social media! totally interested potential customers through PHILLYFIT Magazine’s social media! Just having a social media presence Just having a social media presence isn’t isnt enough. PHILLYFIT willopportunities, feature local includenough. Consider all businesses that have news and trends we all ing advertising with PhillyFIT Magazine… want to know about. connecting you to the local fitness scene! Consider all opportunities, including advertising with PHILLYFIT Magazine…

Connecting you to the local fitness scene! (then maybe put the logos like they did in this ad below) @PhillyFitMag and then put our actual “names” under each PhillyFitMagazine one….(Lindsey can you reply with all of our @phillyﬁtmag

actual addresses for each of these?) Jami Appenzeller

FB: PhillyFITMagazine @PhillyFit_Magazine

Twitter is:

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Call us TODAY! 267-767-4205 Youtube: Instagram: @PhillyFIT_Magazine

or email jami@phillyﬁtmagazine.com

July/August | 267-767-4205 | www.phillyﬁ t.com | 267-767-4205 | January/February www.PHILLYFIT.com

HELP WANTED:

Timing Technicians for Running Races (part-time weekends, contract). Work with cutting-edge race timing technology for SpectaSport. Will train. Great Pay, lousy hours, opportunity for advancement. Must be extremely reliable, punctual and self-motivated. Should have own car (min. 4-door to ﬁt equipment) and have basic knowledge of PC computers. Prefer candidates who live or work within 30 minutes of ofﬁces in Conshohocken, PA. Networking knowledge a plus (but not required). KenG@SpectaSport.com or 610-306-0574 (between 6:00 am and 8:30 pm).

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PHILLYFIT | 11

NutritionallyFIT

Protein-Rich Breakfast Recipes

That You’ll Want to Get Out of Bed For W

ith so many people trying to fit more protein into their diets, they are finding it difficult to sometimes meet those requirements with whole food items. In their search for high protein items they generally wind up purchasing a protein powder to help them

PUMPKIN VANILLA OATMEAL

reach their daily protein intake. The problem is, too many people rely on drinking shakes and end up hating the thought of having to slam down another protein shake to hit their macros. No worries, we found some of the best alternate uses for your favorite protein powders!

BANANA PROTEIN MUFFINS

Eating the same old oatmeal every morning is no fun. So mix it up with this new twist on oatmeal from IFBB Figure Pro, Nicole Wilkins. In just five minutes you’ll have a new love and appreciation for those oats you’ve grown to adore. Yield: Serves 1 Total Time: 5 minutes

Who doesn’t love a moist muffin in the morning? This mouth-watering recipe is from four-time Olympia Figure Champion, Nicole Wilkins. No need to hit the bakery when you can make a tasty breakfast option right in your own kitchen. Yield: 12 muffins Prep Time: 10 min.; Cook Time: 20 min.; Total Time: 30 min.

Ingredients: • ½ cup rolled oats • 1 cup of water • ⅓ cup canned pumpkin • ½ scoop vanilla MET-Rx Ultramyosyn Whey protein powder • ½ tsp. pumpkin pie spice • 1 tsp. maple syrup (or sugar-free syrup) • 1 tsp. chopped pecans • 1 tsp. raisins, chopped up

Ingredients: • 1 large ripe banana (optional extra slices for top of muffins) • ¾ cup egg whites • ½ cup plain, non-fat Greek yogurt • ¾ cup oats • 2 scoops MET-Rx Ultramyosyn Whey vanilla protein powder • 2 tbsp. sugar (or Splenda baking sugar) • 1 tsp. baking soda • 1 tsp. cinnamon

Directions: In a medium microwave-safe bowl, combine the oats and water. Pop them in the microwave for two minutes. Remove oats from microwave and stir in the canned pumpkin, protein powder, pumpkin pie spice, and maple syrup. Top with raisins and pecans. Enjoy!

Directions: Preheat oven to 350 degrees. Spray twelve-tin muffin tray with cooking spray. Pop all the ingredients into a blender and blend until smooth. Divide mixture evenly among twelve muffin tins. Place a thin slice of banana on top of each muffin. Bake for twenty minutes or until cooked through. Enjoy!

Nutrients per recipe: Calories: 298. Total fat: 9.4g. Carbohydrate: 41.9g. Dietary fiber: 8.2g. Sugars: 11.6g. Protein: 16.2g.

BROWNIE OVERNIGHT PROTEIN OATMEAL After reading the above oatmeal recipe, I’m sure you were thinking it couldn’t get any better than that. Well, you were mistaken. Nicole Wilkins has whipped up yet another amazing oatmeal recipe for you to add to your breakfast arsenal. Yield: serves 1 Total Time 5-10 minutes. Ingredients: • ½ cup unsweetened almond milk (or low fat milk of choice) • ¼ cup plain low fat Greek yogurt (or mashed banana, or pumpkin) • 1 tsp. unsweetened cocoa powder (or more, to taste) • ⅛ tsp. sea salt • 2 packets Stevia or Splenda • ½ cup old-fashioned rolled oats • ⅛ cup MET-Rx Ultramyosyn Whey chocolate protein powder (or additional oats)

12 | PHILLYFIT

PROTEIN PANCAKE MUFFINS

Who doesn’t love pancakes? Who also doesn’t love amazingly moist muffins? Why not have both? Now you can! Celebrity chef, Gavan Murphy, (a.k.a. “The Healthy Irishman”) has whipped up some of the finest-tasting pancake muffins in all of the land. Check them out for yourself! Yield: Makes 10 muffins Ingredients: • 2 cups MET-Rx High Protein Pancake Mix • 1½ cups unsweetened almond milk • 1 ripe banana • 2 tsp. almond extract • 1 egg Directions: Preheat oven 425ºF. Mix all ingredients together in food processor or if making by hand, mash the banana until smooth. Add all remaining ingredients and mix thoroughly to make sure there are no lumps. Spray muffin tin with canola oil spray coating all sides. Fill each muffin tin ¾ way to the top. Bake fifteen to twenty minutes or until a toothpick comes out clean when pierced into a muffin.

www.PHILLYFIT.com | 267-767-4205 | January/February

CHOCOLATE PEANUT BUTTER COOKIES

COCONUT VANILLA PROTEIN CREPES

Who said in order to stay in shape you need to lay oﬀ the sweets? Not this one! Celebrity chef, Gavan Murphy, is sharing his special recipe using some protein powder and healthy fats to improve the macros of peanut butter cookies.

You don’t have to go to France in order to eat an amazing crepe. In fact, thanks to “The Healthy Irishman” Gavan Murphy, you can make them right in your own kitchen! Bon appétit!

Yield: Makes 6 cookies. Ingredients: • 1 scoop MET-Rx Ultramyosyn Whey Chocolate Protein powder • ¼ cup of Natural Peanut Butter (or MET-Rx Powdered Peanut Butter) • 1 large ripe banana • ½ cup chopped walnuts • ½ cup quick cook oats • ½ cup unsweetened shredded coconut • 2 egg whites Directions: Preheat oven 350ºF. In a large bowl, mash banana until smooth. Add remaining ingredients and mix until combined. Lay a sheet of parchment paper on an oven tray and spoon bite size portions of cookie mix on tray. Bake for fifteen minutes.

CHOCOLATE PEANUT BUTTER PROTEIN CUPCAKES What does Titan from American Gladiators and Superman eat for breakfast? Chocolate peanut butter protein cupcakes! Model/actor and Body Fortress athlete, Mike O’Hearn, doesn’t have much time to spend in the kitchen baking, but when he decides to make himself a tasty breakfast treat to get him going in the morning he whips up these bad boys. Try them for yourself and let your inner super hero loose! Ingredients: • 1 cup oat ﬂour • 2 scoops Body Fortress Super Advanced Whey Protein Chocolate Peanut Butter • 6 tablespoons unsweetened cocoa • 4 egg whites • ¼ cup nonfat Greek yogurt • ½ cup unsweetened almond milk • ½ tsp. baking soda • ¼ tsp. baking powder • 1 tsp. vanilla extract • ¼ cup Stevia (or any natural sweetener of your choice) • Semi-sweet chocolate chips (amount is to your desire) Directions: Preheat oven to 350ºF and spray cupcake tin with on-stick cooking spray. Mix all ingredients together using blender or food processor and divide evenly into twelve cupcake tins. Bake for twelve to fifteen minutes.

Crepe Mixture Ingredients: • 4 egg whites • ½ cup instant oats • 1 small ripe banana • 1 scoop Body Fortress Super Advanced Whey Vanilla Protein powder • ½ tsp. vanilla extract Directions: Put all crepe ingredients in a blender and mix for thirty seconds. If mixture is too thick add a tablespoon of water until a smooth pourable batter consistency is achieved. Cook crepes in coconut oil for twenty seconds each side in preheated pan. Filling Ingredients: • 1 cup non-fat Greek yogurt • 2 tbsp. natural peanut butter (or MET-Rx Powdered Peanut Butter) • ½ tsp. ground cinnamon • ½ tsp. vanilla extract • 1 tbsp. honey or agave • (Adjust filling for desired sweetness.) Directions: Fill each crepe with banana and yogurt filling.

SUGAR-FREE CHOCOLATE CRAZE PUDDING

When time is crunched and you need to get out the door as soon as possible, having a quick breakfast ready to go will help you resist the urge to walk out the door without breakfast. Matt Weik, MET-Rx Team Sports Manager, strength coach, and fitness author, always keeps a bowl of his favorite pudding in the refrigerator. Never skip breakfast and with this super easy and tasty three-ingredient treat you’ll never have to worry about being catabolic ever again. Ingredients: • 1 packet of MET-Rx Meal Replacement Chocolate • 16 oz. water • 2 tbsp. Jell-O® Sugar-Free Instant Pudding Directions: Mix 1 packet of MET-Rx Meal Replacement Chocolate with 16 ounces of ice-cold water. Blend at low speed for twenty seconds. Add 2 tbsp. of your favorite Jell-O® Sugar-Free Instant Pudding. Blend at high speed for 1 minute, refrigerate for 1 hour, and then serve. This can be made whenever and stored in the refrigerator for a snack or breakfast.

~~~ Matt Weik 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. Matt is an established writer with hundreds of articles and interviews in magazines, has research published on exercise dependence and has been featured on many websites and radio shows. Matt is also a certified personal trainer, certified strength and conditioning specialist, as well as being a certified sports nutritionist. More information can be at: www.MattWeik.com. January/February | 267-767-4205 | www.PHILLYFIT.com

PHILLYFIT | 13

GOAL SETTING

MotivationallyFIT

It’s Not Just as Easy as Writing It Down on Paper!

By Matt Weik

hen striving to be the best we can be, somewhere in the mix you have a set of goals. Maybe they are outlined in detail, maybe not. But without goals you are basically wandering through life like a person walking through the desert at midnight without a guiding light – you have no bearing or direction. You can circle around three hundred and sixty degrees and still not see anything in the distance, just sand for as far as you can see. Stop trying to feel your way through life hoping for a lucky break and start taking charge of your journey through life. Set some goals for yourself and stay on track to reach them. Below are some quick and easy ways to ensure you find your path and have an easy way to follow it. Long-term goals: Think about the future and what you want to accomplish. As an example maybe you want to get in better shape so you decide you want to lose fifty pounds this year in twelve months. Write it down on paper. Hold yourself responsible and accountable for reaching that goal. Putting it down on paper is like creating a covenant. Now stick with it. Put that piece of paper somewhere that you will see it daily so it is a constant reminder of the pact you made with yourself to reach that particular goal. This can be on a refrigerator or even a mirror – anything that you would look at on a daily basis. Short-term goals: While putting down long-term goals is great, trying to achieve and surpass that goal without steps to get you there will only set you up for failure, which we want to avoid. You don’t want to give up on your goals, and we don’t want to see you give up either. So let’s figure out how to get you to your ultimate long-term goal. Using the weight-loss example above, let’s build off of that and keep building off that theme. So fifty pounds is your ultimate long-term goal. How do we get there using short-term goals? You can easily create monthly goals or even weekly goals. For instance, you can healthily lose one to two pounds a week. If you are making weekly short-term goals, simply slot this in for each week. On the same paper you put your longterm goal on, write down a weekly weight-loss goal of one to two pounds. Likewise, if you would rather make monthly goals, write down a monthly weight-loss goal of four to eight pounds. Again, make sure you put this piece of paper somewhere that you will see it daily to keep yourself on track and give you a daily reminder of what you’re striving for. 14 | PHILLYFIT

Measureable: How do you think you can ensure you are following your “path” if you have no way of measuring? Exactly for that reason is why you need to ensure the goals your write down can be measureable. Following the example above, that could be as simple as having a scale available in which you can take your weekly or monthly weigh-ins to ensure you’re on track with your short-term and ultimate long-term goal. Keep yourself accountable by utilizing these measureable goals to see how you are progressing. If you see you aren’t on track to meet a short-term goal, then you know you’ll need to make some changes to get back on track. It can be something as simple as taking a peek at your diet and making some minor changes, or maybe adding a little bit more cardio to your regimen. Attainable: When creating goals, make sure they are realistic and attainable. For instance, don’t make a goal where you want to lose fifty pounds in two months. In doing so you are only setting yourself up for failure, where you will get frustrated and will totally derail from your ultimate goal. If you set a time frame that is longer than what you were thinking, at least it would give you a better chance at reaching your goal than trying to reach a goal overnight. Good things come with time and consistency. Slow and steady wins the race. Follow through: To hit your short-term goals and ultimately your long-term, you need to create an action plan. You can lump this in with short-term goals as well but to split it up, we created a new section within the article. Create a plan for reaching the short-term goals. Again following along with the example given, put in place a workout and nutrition plan. Create a plan that fits in your schedule and allows you to work out a certain amount of days a week for a certain amount of time. Maybe you want to weight-train on Monday/Wednesday/Friday and do cardio on Sunday/Tuesday/Thursday/Saturday. You could put in place that you will set aside forty-five minutes to weight-train on those given days you designated, and another thirty-sixty minutes worth of cardio on their respective days. In terms of your nutrition, you can go online and find several sources for figuring out how many calories you should be taking in each day or simply hire a trainer/nutritionist to help. Then strive to hit your given calories and macros (protein/ fats/carbohydrates) each day by either writing them down in a journal or plugging them into a nutrition app that can be downloaded onto a smartphone or tablet.

www.PHILLYFIT.com | 267-767-4205 | January/February

Intrinsic motivation: It’s important to ensure you are working towards your goals for the right reasons. Working towards a goal for any other reason than you yourself want to achieve something will almost always end up with failure due to a lack of interest and motivation. Ever do something because someone told you to do it rather than you wanting to do it? Wasn’t very fun or enjoyable, right? So don’t set goals if your personal interests and heart aren’t into it. Extrinsic motivation: While the word “motivation” is generally used to help someone move forward or urge them to do something, there is a form of motivation that can actually have a negative effect on your goals. In this case, that form would be extrinsic motivation. Extrinsic motivation can be defined as doing something due to an external or outside force. An example of this could be working out because a family member told you to. Or another example would be simply doing something to avoid a negative outcome in someone else’s eyes. This type of motivation will only set you up for failure. While it might work in the short term, this type of motivation is generally short-lived. So if you’re creating goals, make sure you are doing them for you, and for no one else other than yourself. Reward yourself and have fun: This process is a journey, and quite possibly a long one at that. There’s no reason to drudge through every day miserable as if there’s no light at the end of the tunnel. Find activities that you enjoy and that will help you reach your short- and long-term goals. If you despise running but enjoy playing basketball, then by all means use basketball as a source of cardio. If you can’t stand the thought of broccoli in your diet but want to eat it because you know it’s healthful, simply substitute it with something you do enjoy that is still a healthy option such as green beans (if you enjoy those). You get the point I’m trying to portray. Have fun during this process and learn from every day. You will hit plateaus and forks in the road where you will have to overcome obstacles. Some of those obstacles you might feel like you may never surpass – but you can. Stick with it, stay consistent, and keep pushing onward. It’s also a great idea to reward yourself for hitting goals. This can be something as little as buying a new workout shirt or a pair of workout shoes. Enjoying the process of reaching your goals and looking back on what you have accomplished is one of the best feelings you can ever experience. The time and effort put into something that you personally wanted to accomplish and the feeling you get when you achieve it is something no one can ever take away from you. So stand proud and know you did something for yourself to better your life. Make it happen and never lose sight of your goals. ~~~ Matt Weik 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. Matt is an established writer with hundreds of articles and interviews in magazines and on websites. He has research published on exercise dependence and has been featured on many websites and radio shows. Matt is also a certified personal trainer, certified strength and conditioning specialist, as well as being a certified sports nutritionist. 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.

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PHILLYFIT | 15

PhillyFIT PROFILE

He’s Got W

the “NACK”!

By Mary M. Nearpass

hite, orange, red, yellow, purple brown and black- only seven colors to a rainbow, yet look what artists have created with these. Belts, men and women have closets full of them in all different colors, styles and sizes, and look at all the ways they can be worn! However, if you know something about karate, you do know that these are the order and the colors of levels taken in order to achieve your first black belt. Dennis Nackord’s closet is overflowing with dozens of these belts, having achieved nine black belts over his fifty plus year career in the martial arts. Black is the predominant color, but some of them are so worn that the beginner-white shows through. For Nackord, that just shows how cyclical martial arts – and life in general – really are. “We’re back to where we started,” says the seventy-year-old ninth-degree black belt. “It’s all part of the flow. This is a nonlinear art.” In karate, there is a sense of community, reliability, mentorship and hierarchy with the belts being the goal. We build a good relationship with another human being without being judged.” In today’s world, sustainability, self-preservation and self-defense are everything, and the Nackord Karate System embodies all three. With over fifty years of professional karate training and teaching experience, Nackord has molded thousands of devotees. He’s contributed to the opening of more than twenty schools and promoted over 250 black belts. In the 1970s, he owned four of the fifteen American Karate Studios locations he founded. Many are still open. These days, his sole Nackord Karate System studio in Wayne is thriving since 2004 in the Gateway Shopping Center. 16 | PHILLYFIT

Nackord is tall (six feet, 210 pounds) and handsome, exuding a certain quiet strength, confidence and discreet charisma. He has penetrating eyes and chiseled features, looking fifteen years his junior. He is known as the father of Philadelphia Kenpo Karate. Today, ninety percent of those in this region practice Kenpo – often called “the mother art” because many others derive from it – descended from Nackord, though most don’t realize it. Kenpo provides a support system and structure for physical, mental, and spiritual strength. The goal is not only physical training, but also the education of the individual. It’s a way of self-defense, self-discipline and self-knowledge. Regionally, Nackord is on par with West Philadelphia’s legendary Teruyuki Okazaki, a tenth-degree black belt and a native of Fukuoka, Japan. If you judge a man by the company he keeps, Dennis’s martial-arts lineage is undeniable. He’s the highest-ranking student of Joe Lewis, who is to karate what Muhammad Ali is to boxing. The former two-time world heavyweight karate and kickboxing champion moved from Wilmington, N.C., to Chesterbrook and uses Nackord’s school in Wayne as his base. A tenth-degree black belt, Joe Lewis has worked with Dennis Nackord ever since their early days in 1968 in California, where Nackord grew up. Nackord also aligns himself with Dr. Maung Gyi, who brought American kickboxing to the United States in 1963 and also founded the American Bando Association. Since 1970, Nackord has trained with Pennsylvania Boxing Hall of Fame trainer Marty Feldman of Broomall. His first serious martial-arts mentor was the late Ed Parker, founder of American Kenpo Karate. The Nackord Karate System teaches more from of thinking than an obeying approach, which ultimately builds strength, self-confidence, and self-esteem. To Nackord, mixed martial arts (MMA) is a sport, not an art. “Our students are here for self-improvement. I don’t want to be negative or to criticize, but it’s not what we’re doing.”

www.PHILLYFIT.com | 267-767-4205 | January/February

Nackord says of his approach. Mr. Nackord was raised on “That has to be the consistent the San Francisco Bay peninsula. message over time.” His grandfather was a city councilAn unwavering truth Nackord man and mayor of San Carlos, Calfeels compelled to dispense is ifornia, but most of his family was that traditional martial arts are not in the building trades, including violent. Initially, the goal is the exhis father. He studied architecture ternal control of an opponent. Then before his life changed course. comes the physical and emotional At twenty, Nackord began well-being of one’s self. Under the taking classes at a local karate Nackord system, internal Eastern studio. By 1966, he was working philosophies flourish. One, “The there. Three years later, he moved Way of Three,” stresses health, to Philadelphia to expand Tracy’s harmony, and haven. Exercises Karate, a system that still exists, focus on breathing, stretching though it’s a mere shell of what the body, strengthening the joints it was in the early 1970s. The and spine where all energy comes first East Coast Tracy’s was on from, and calming the mind. His Cottman Avenue off Roosevelt teaching describes the evolution Boulevard in Northeast Philadelof movement through another phia. It’s still a karate studio; one three-part system he calls “Motion franchised to American Karate Dennis Nackord (l) Science.” The first level describes Studios, a corporation Nackord form; the second gives the form movement and effectiveness; the formed and ran until 1980. third level teaches strategies. Nackord has never turned away a student if he/she could or “The weakest link is the footwork,” Nackord says. “With any could not afford lessons. He has had students cutting grass, raking of this, if it’s taught right, there’s a progression. What I teach is leaves, cleaning out gutters and flooded basements and repairing a system, not a style. Plus, it takes a coach who can look at each lawn equipment as part of a “barter system” allowing eager stuperson and say, ‘This is where you are in your development.’” dents to take full advantage of the agreement. His entire program is designed for self-development and Nackord’s most popular site was at King of Prussia Plaza; and enlightenment, for learning to protect oneself from stress and before that, he had schools in Havertown and Ardmore. At first, his unhealthy habits, and not necessarily for guarding oneself against family looked at him like he was crazy when he entered the karate a physical attack. “If that happens once in a lifetime, it’s a lot,” he business. Then, with a hint of encouragement, his grandfather says. “In daily life, though, you have to deal with imbalances and asked, “Well, what kind of business is it? Can it be profitable?” learn how to better protect yourself against them.” The advantage to starting a martial-arts business can also be a Of the two philosophies Eastern and Western, Eastern stipudisadvantage: It doesn’t take much capital, and there isn’t any licensing lates that we’re from the earth, so there’s confidence in our ability to regulate who starts a studio. “You can’t license artists,” Nackord says. to be healthy and to innately move in a positive direction. The “Anyone can start a martial-arts business, but most don’t have any conbody wants to be healthy, so how do we promote that? “Western text. What is their lineage? What rank you are is no indication of what says we were put on earth, so we’re alien to the earth, and so we skills or knowledge you have. Certificates don’t equate to skill.” have to constantly defend what could happen,” Nackord says. These days, Nackord’s workout regimen involves four rounds “Medicine tries to control all that, and most people who work out of boxing and riding a bike for forty-five minutes to an hour three or in your typical gym participate in meaningless movement, a kind four times a week. He also hits the heavy bag for four three-minute of like “zombie-style approach” to being fit.” rounds with thirty-second intervals. And, of course, he practices his Nackord is a follower of Taoism, particularly with regard to martial-arts moves. “I’m a student first,” he says. “Every day, I’m the concept of duality. “You can’t have the good without the bad,” studying and learning more so I can teach my students more.” he says. “Even when something horrible happens, there’s somePresently, he’s learning the Chinese sword, an art form that inthing good in it — even if you don’t see it at the time.” tegrates stillness within movement. The staff represents the human High-ranking adult black belts teach all Nackord Karate spine integrating wellness, warring and walking, while using the System classes. With 250 plus students, Nackord has a twenstaff every third step. (I got to hold it, pulse it in the thumb.) “It’s ty-five plus year manager in John Von Cleve, and ten instructors not violent just because you have a sword in your hand,” he says. teach as part of their own training. Sixty percent of his clients are “It’s more about fluid movement and relaxation. It’s like taking a adults, some in their seventies. Twenty-five percent are women. walk in the park and looking at – and listening to – the birds.” He offers a corporate training program in which participants learn Nackord doesn’t need vacations away from his Malvern home, centuries-old wellness routines proven to fortify the body, plus but he takes them with his wife of forty-five years, Lorraine, a retired fundamental martial-arts techniques to build character and hone pediatric nurse. They have four children – Amy, Jessica, Elizabeth, self-defense skills. “When we teach principles, they can be applied and Jason (a brown belt) – and ten grandchildren. With his family in almost every other arena in our lives. I love to hear from former and at work, Nackord prefers not to over-manage. He’s a facilitator students who, decades later, took the skills to the boardroom.” and a counselor, favoring dialogue over threatening consequences. Most karate schools enroll about ninety percent children. While This even holds true in the after-school program he began several the Nackord Karate System does offer classes for kids, Nackord has years ago for students at the neighboring Valley Forge Elementary always attracted a more mature audience. At one time, when parents School. The five-day program includes transportation, a homework signed up their children, he offered free lessons for the parents. Now, period, time for a snack and rest, and a karate and exercise period. “I Nackord’s instructors bring in their own business year after year. talk to people about where I want them to be, not where they are,” January/February | 267-767-4205 | www.PHILLYFIT.com

PHILLYFIT | 17

“Many of my guys could run their own school,” says Nackord. “We have a deep bench, and I like that we’ve created a community of martial arts.” To learn more about the Nackord Karate System, visit www. karate99.com and nackordkarate.com or call (610) 341-9900. FOOTNOTE: The female staff of the PhillyFIT team will be participating in an upcoming workshop presented to us by Dennis Nackord, entitled, “SAFE PASSAGE: Intelligent Preparation for Women’s Safety!” Nackord was kind enough to give me a ten-minute sneak preview of the course one-on-one. Look for a follow-up article on this exciting excursion in a future issue! ~~~ Mary N. Nearpass has been working in the health-care field most of her career: from hospital administration, consulting and teaching college, to currently providing motivational speaking, working in a physician’s practice and freelance writing. She enjoys the flexibility of her schedule, which allows her to keep her daughters her main priority and focus. Mary holds two master’s degrees and her passion is prevention of addictive behaviors, especially at the adolescent level. After many recent surgeries from an automobile accident, she is blessed to be back swimming laps, practicing yoga, and free-weight training.

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I am a 1996 graduate of Palmer College of Chiropractic located in Davenport, Iowa. As we approach our 20th year in Huntingdon Valley, I'd like to share the excellent treatment that we offer as well as our exceptional staff. Chiropractic is about helping people to achieve proper motion of their spine to allow their body to function at its best. We treat patients who have back and neck pain, disc herniations, headaches, sports injuries and more. Our front office makes you feel at home when you walk in as you become a part of our family. We offer massage therapy, spinal decompression, laser and more. Happy new year and we hope to see you soon!! 18 | PHILLYFIT

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Active&FIT

The Many Benefits of Skiing This Winter Exercise Benefit

By Lisa R. Mele

ow that the holiday season is over and the cold weather has finally arrived, you may be more tempted to stay inside and become less active. One way to get outside this winter and enjoy the cold weather is to try skiing. Below is a guide to the many benefits of skiing, which is fun for all levels and all ages. Always discuss with your physician first before beginning any new diet, exercise or sport programs.

Mood Benefit Dr. Josiana Cetta, Psy. D., Clinical Psychologist in Marlton, New Jersey and Media, Pennsylavania explains, “Regular exercise, in general, is highly beneﬁcial to combat symptoms of depression and anxiety due to the release of endorphins. Exercising outdoors has the added beneﬁt of sunlight exposure, which can increase mood. Taking a break to appreciate pleasant outdoor stimuli can lead to improvements in attention and focus, as well as overall sense of well-being, whether for brief or extended outings.”

Joe Cannon, M.S. recommends the following, “It‘s wise to begin preparing for skiing a few months before you begin. This is to not only reduce muscle soreness (DOMS) but also to help strengthen the muscles, ligaments and tendons. This will reduce injuries. Muscles to work include the quads, hamstrings, inner and outer thigh muscles as well as chest, back and rotator cuff muscles of the shoulders.” Cannon also recommends for the skier, “Some specific exercises to include in the workout can include leg press, squats, and deadlifts. If you have not done strength training before, begin with only one set and slowly work up to doing three sets. Because skiing requires a good amount of muscle endurance, don’t focus on lifting very heavy weights. Instead, aim for moderate amounts of resistance that you can do for twelve to fifteen reps.” Cannon adds, “Because skiing requires some muscles to remain tensed for prolonged periods of time, some may want to incorporate isometric exercises into their workouts. An example of

January/February | 267-767-4205 | www.PHILLYFIT.com

PHILLYFIT | 19

an isometric exercise is the plank, which can help strengthen the upper and lower body muscles all at once. “ He suggests, “Remember that dehydration also happens in cold temperatures. If you plan on skiing all day, don’t forget to hydrate before, during and after activity.” Cannon also remarks, “Don’t forget the cardio also is important. In addition, if you are skiing at higher altitudes, like Colorado, remember that it can take some time to get used to having less oxygen. This can cause you to fatigue faster than usual.”

Bonding with Family Kristine Parsons, Senior Managing Director, Parsons PR and ski enthusiast, ﬁnds skiing with her family a great way to bond. Parsons explains, “First of all, we

have such great conversations every time we go up the ski lifts together and we try to stay together skiing and snowboarding down the slopes for safety reasons. We encourage each other, help each other, and often laugh our heads off when one of us has a particular goofy fall in the snow.” Parson further explains, “The evenings at the lodge are usually around a warm fire with good food and tired muscles. It is a great way to end the day full of fun and exercise without cell phones, Facebook or video games too!” Theresa Gordon, a certified Group Exercise Instructor with a BA degree in Health Exercise Science, also finds skiing with her family a great activity to do in the winter months. Gordon adds this, “We enjoy doing something together and skiing is a great experience.” Gordon further

adds, “I look forward to the winters in New Jersey when it’s cold because of all the great times we have skiing, whether it’s a day trip, weekend or a full week.”

Socializing with Friends Every summer, Rosean Curvan helps manage with her family their busy motel in Wildwood Crest, New Jersey. During the off-season, Wildwood can get quiet and lonely so Curvan decided about five years ago to join the South Jersey Ski Club. Curvan remarks, “It’s a new method to meet new friends and we get together once a month to plan ski trips each winter through out the United States and Europe.” Last year, Curvan skied in Italy, Switzerland and Paris. Curvan adds, “There were about forty-five ski-club members that traveled to Europe in our group and during the day we paired up with a buddy to ski but every night we met as a group for dinner.”

Connecting with the Outdoors Bob and Margaret Danzeisen, owners and Sports Specialist of Danzeisen & Quigley™ in Cherry Hill, New Jersey, are both longtime skiers. Margaret describes her own personal story as follows: “It was a privilege to grow up in a small area in North Michigan that was and still is one of the strongholds of skiing in America. I started at a very young age and had exposure to techniques taught by Austrian ski instructors and the top pro racers from around the world. Life was simple and skiing taught us to appreciate the beauty and wonder of life around us and the pure joy of skiing. Today that connection remains strong and each time I stand atop the mountain I ski, I’m reminded and rejuvenated by it all.” Bob Danzeisen summarizes, “There are two reasons people ski: The ﬁrst is challenge and the second is for fun. Those who feel the challenge do if for the steep, deep bumps, and speed. Sometimes it’s a personal challenge and other times a challenge among friends. The skier who does if for fun enjoys the surroundings and the social aspect and the pure fun of the sport. They are not out to set records but be in the midst of an environment that removes them from daily challenges and in the midst of family and friends.” Danzeisen also mentions, “Families thrive on their time on the slopes and each enjoys his personal experience with no criticism or scorekeeping. The only chal20 | PHILLYFIT

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lenge they have is enough time to share their pleasure with each other. Skiing builds self-esteem and character for children like no other sport and there is a wonder in the ski world no one understands unless you are in it.” Amy Paulus is the Buyer/Clothing at D&Q and recommends, “When skiing, it is important to layer appropriately. The most important part of your outﬁt is your base layer, which should never be cotton. Wearing a technical base layer means your clothing will wick the moisture from your skin and will not leave you feeling wet and cold. When choosing outerwear, a shell is perfect for those who run hot. Those who are always cold will want to choose an insulated jacket and pant. No matter the option, accessories such as mid layers, helmet liners and, neck warmers are great for the cold days but easily removable on warmer days. Never forget to ask for help from your local shop employees who are incredibly knowledgeable and always willing to help.”

Additional Safety Tips and Reminders Make sure you are fitted properly for boots and your bindings are adjusted correctly at the ski store or rental shop, along with the proper size ski poles. Accessories to remember for added safety include, ski helmet, goggles, scarves, hats, gloves, and suntan lotion. Always check with the ski resort in advance to reserve your spot for ski lessons. ~~~ Lisa R. Mele holds current fitness certifications for Mat Pilates and Aqua and is a licensed Zumba® Instructor for LA Fitness and Future Fitness Centers in South Jersey.

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PHILLYFIT | 21

Relaxed & FIT

5 DIY Detox Baths By Kimberly Rhamstine

inter is the perfect time to treat yourself to a relaxing bath. While you are considering a nice yummy warm indulgence, why not consider a detoxing bath? Soaking in a great detox bath is a good way to cleanse your body. After all, your skin is a sponge and also your cleansing organ for what is inside. I have provided a few DIY detox baths to choose from, each of which has their own goals and beneﬁts provided.

1. Essential Oils Detox Bath Turn your bath into an amazing sensory sensation simply by dropping some essential oils in your tub. The great part about it is you can be pretty strategic with it by choosing oils according to what your concern is for the day. Ingredients ♥ Handful of Epsom salts ♥ ½ cup of baking soda ♥ 10 drops of essential oil added to carrier oil of choice (jojoba, fractionated coconut oil, even olive or grape seed oil (high in antioxidants) Essential oils guide – Lavender – Calming, great for dry skin too Grapefruit – Uplifting, energizing Peppermint – Fatigue, headache remedy, foot soak Cedarwood and bergamot – Uplifting mood elevator Chamomile and rosemary – Calming, revitalizing, headache remedy Instructions Add ingredients while drawing your hot bath (not too hot as it can dehydrate you). Soak for twenty or more minutes, once weekly. Sip on icecold water while in the tub to hydrate from the inside out. Use a 22 | PHILLYFIT

scrubber sheet to exfoliate any dry skin and aid the ﬂushing of toxins under the skin, and rub in a circular motion. Rinse oﬀ with a cool even cold shower for two to three minutes to wash away all excreted toxins and to close your skin’s pores. This combination draws out toxins and lowers stress-related hormones, while balancing your pH levels and tingles.

2. Apple Cider Vinegar Detox Bath Apple cider vinegar provides many, many benefits. While it can be consumed internally, it can be used externally to treat a number of conditions. It helps with arthritis and gout, and many other inflammatory conditions. This is a great bath to take if you’re feeling like you need to sweat the toxins out. Ingredients ♥ 1-2 cups of raw apple cider vinegar Instructions While drawing your bath, add the apple cider vinegar. Soak for up to thirty minutes. Remember, hot water is best for all detox baths since hot water is what is needed to help detoxify as it opens up the skin’s pores. Drink plenty of water first and keep an extra glass next to you in your bath. Dry yourself off after the bath, but don’t be surprised if you continue to sweat for a couple of hours afterwards. You may also find that the vinegar detox bath makes you a little sleepy, so you might want to head straight to bed. Make sure to drink more water before you hit the pillow, and have water handy in case you wake up in the night so you can keep hydrated.

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3. Ginger Detox Bath Ginger has healthy properties when you eat it, but it can be used in other ways to help the body, like soaking in a ginger bath. You can sprinkle ginger powder in the bath. The effects are much like being in a sauna or steam bath. It is great for increased energy, and warding off symptoms of an oncoming cold. Ingredients ♥ 1 rounded tablespoon of ginger powder Instructions Add ginger powder to hot or warm water. Soak for fifteen to twenty minutes. Make sure to drink plenty of water after your ginger bath.

4. Baking Soda Detox Bath

Ingredients

Common baking soda can also be used for detoxing. Baking soda baths can help you to de-stress. Baking soda is scientiﬁcally known as sodium bicarbonate, great for neutralizing chlorine in water.

♥ ⅓ cup Epsom salts ♥ ⅓ cup sea salt ♥ ⅓ cup baking soda ♥ 2½ teaspoons of ground ginger ♥ 1 cup of apple cider vinegar

Ingredients ♥ 1 cup of Epsom salt ♥ 2 cups of baking soda

Instructions

Instructions Combine one part Epsom salt to two parts baking soda – this mixture creates a basic detox bath for one thirty-minute soak. Other ingredients may be added to this basic detox bath. For example, salt can be drying to the skin. Therefore, you can add ten drops of carrier oil or essential oil to counterbalance this reaction.

5. Sea Salt Detox Bath A salt bath is among the oldest baths. Sea salt alone can help to pull toxins out of the body and provide extra beneﬁts to your skin. Today there are many salt rooms for this purpose. This recipe uses sea salt. The beneﬁts from soaking in a sea salt bath are having more energy at the beginning of the day and feeling more balanced energy throughout the whole day.

Combine all of the dry ingredients in a bowl. Draw a bath with hot water, as hot as you handle. As the water is filling the tub, add all of the dry ingredients and the vinegar. The flowing water will help mix it, but make sure to mix it up well. (If your water turns yellow or orange, that’s just the ginger and the vinegar). Soak for about forty minutes and relax. To keep your skin healthy and supple, you can also moisturize your skin with pure, unscented aloe gel, a nice oil or unscented cream after your bath to create a barrier protection and keep moisture in. Make sure to drink at least two glasses of filtered water within the hours following. Add some flavor by garnishing with any type of fruit and/or thinly sliced cucumber. ~~~ Kimberly Rhamstine is the owner of Forgetmenotfaces.com. “Always be memorable!”

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PHILLYFIT | 23

MedicallyFIT

A Groundbreaking Innovation in Pain Management and Healthcare

KINETIC CHAIN RELEASE By Janice Malloy

revolutionary approach to healthcare and pain management that is rapidly expanding from Scotland across Europe is now available in the Delaware Valley. Kinetic Chain Release is a protocol which corrects a very common phenomenon - a difference in the length of a person’s legs. According to the developer of the technique, Hugh Gilbert, a Physical Therapist from Scotland, a leg length difference, which 97% of both adults and children have, is responsible for a wide range of painful conditions in the body. Though a person may be unaware of this difference in leg length, it can be the manifestation of other imbalances in the body which result in pain and sometimes organ dysfunction. Gilbert discovered that by unlocking specific joints and softening key muscles, the body would reset itself to allow the return of normal movement and function. Kinetic Chain Release (KCR) is a series of gentle stretches and mobilizations, carefully designed to quickly, smoothly, and often sensationally bring about postural changes that will correct the body’s imbalances in young and old alike and eliminate many physical issues in the process. It frees the human body of its physical and energetic blocks to allow the return of the body to its natural, dynamic, energized, active, and lively state. With more than 45 years in the healthcare field and having utilized KCT to treat people all over the world, Gilbert now realizes that “there are hundreds and thousands of men, women, and children who are needlessly suffering from injury, ailments, disability, or disease in our society.” These people could all benefit from KCR, as it has been shown to be “the complete and lasting resolution of symptoms for thousands of people who had previously abandoned any serious consideration of recovery.” When seeing the list of conditions that commonly respond to KCR, the cynic might say, “It sounds too good to be true!” But testimonials regarding KCR abound and many are included on the website: www.kineticchainrelease.com. And the Facebook Business Page – Kinetic Chain Release. Further,aAccording to 24 | PHILLYFIT

Mr. Gilbert, “athletes from the everyday to the elite use the KCR protocol to significantly enhance performance and maintain their edge.” In fact, he lists “GUARANTEED sports improvement” as one of the key benefits of KCR along with relief from chronic pain and increased energy levels. A particularly compelling example is that of a nationally ranked Triathlete who had not even been able to train for 3 months and then was treated by A KCR Practitioner with the Kinetic Chain Release protocol. She received two more sessions over two weeks, Then just Two weeks later, she ran in the world championships in Canada and finished in fourth place! In another case, a golfer with a serious hand injury and related arthritic changes, whose average is in the mid 80’s, received a KCR treatment from his wife. His score the next day in pouring rain was 77 and he had no pain! A woman with scoliosis and severe pain, having been unsuccessfully treated with chiropractic, massage, and acupuncture, received a KCR treatment. She came in hunched over with a back Continued on page 26

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Continued from page 24 brace on and walking very slowly. The practitioner performed the gentle KCR technique. She walked out without her back brace and walking straight up. While she still had some pain, she was much

more relaxed and felt a lot better. These were all cases where traditional rehabilitation had previously failed. The protocol is gentle, non-invasive, and safe for all ages. What is truly remarkable is that anyone can learn the technique,

Conditions Helped & Often Eliminated by KCR: • Carpal tunnel syndrome

• Tight/cramping calf muscles

• Chronic back and neck pain

• Wrist problems

• Chronic fatigue syndrome

• Bloating

• Chronic groin strains • Chronic knee problems • Fibromyalgia • Weak, sprained ankles • Hamstring strains • Migraine headaches • Pelvic problems • Tennis elbow

• Tired/tense shoulders • Pain between shoulder blades • Snoring/sleep apnea • Irritable bowel syndrome • Insomnia • Chronic stress • Repetitive strain injury • Breathing difficulties

• Scoliosis

• Post-traumatic stress disorder

• Teeth clenching

• Shin splints

• TMJ dysfunction

• Plantar fasciitis

not just a medical professional. Gilbert has trained teachers, nurses, physicians, parents, athletes, engineers, nail technicians, and office workers. Currently, there are trained KCR therapists in Scotland, England, Ireland, Poland, Iceland, Switzerland, Canada, Spain ,Hawaii, Argentina, Mexico and now mainland America. Fewer than 100 trained providers are in the U.S. at this time. Mr. Gilbert just completed a training session in Langhorne, so now there are a few in the Delaware Valley; there are also some practitioners in Maine and Texas. Mr. Gilbert’s vision is that the world will soon recognize that Chronic Pain and / or Disability are not necessarily a price we pay for living our lives to the full. Kinetic Chain Release should be readily available to everyone and that subsequently we will have populations who can achieve sporting records beyond their dreams, that athletes will recover quicker from injuries, and that National HealthCare costs in disability can be diminished by 40 % or more! He is happy to see KCR being gradually introduced into School systems awareness, and feels that keeping the children in balance in a world that can be hard for them in many ways can only result in healthier societies in the future. There already have been 4 initial meetings with the Scottish Government, with a view to setting up KCR centres to attempt to reduce the current case overload on Physicians by over 50%! He simply asks that you keep an open mind and look at the rapidly mounting evidence of the effectiveness of Kinetic Chain Release. He says: “If You Think We Can’t Help You …. Think Again!” Mr. Gilbert’s vision is: ~~~ Janice Malloy, RN, LMT, CA has been serving the Lower Bucks County/Philadelphia area as a massage therapist since 1997 and opened her private practice, Bensalem Muscle Therapy, in 1999. Her passion is to help people get out of pain with various advanced therapeutic techniques and without medications or invasive interventions. She is excited to be among the first Americans to know Kinetic Chain Release. You may contact her at jemalloymt@hotmail.com or call (215) 244-1999. Visit her website at www. bensalemmuscletherapy.net.

Sunday, June 5th, AFC ~ Bala Cynwyd 26 | PHILLYFIT

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see p. 5!

Healthy&FIT

K.C. & Their Sunshine BOND Metabolic Resistance Training Keeps Middle Age at Bay!

By Mary M. Nearpass

et’s not kid ourselves: getting older is a drag, and middle age is particularly driven with tension about our appearance. Your jeans feel tighter, but you’re eating and exercising about as much as you have for years. What’s up with that? You have a couple of things working against you. You’re probably not burning calories as efficiently as you did when you were younger. That’s because your metabolic rate dips about 1% per year beginning around age 40. Few of us look as attractive in middle age as we did in our younger years. So take a walk down memory lane if you must, but don’t become disheartened if you run into pictures of your younger self. The goal is to look as good as you can and be as healthy as you can, not recreate the body and face you had decades ago. There IS good news! Aging does not have to equal weight gain. Women do tend to put on a pound a year in their 40s and 50s, but it’s more likely due to a drop in activity rather than hormones. Meet Carol Masington-Halper, an energetic, effervescent 49-year-“young” woman. She juggles three jobs, first and foremost as a Personal Trainer at AF-24 (All Fitness Customized Training); she also has her own residential cleaning business and recently graduated from the International Dermal Institute as an Aesthetician studying the science of skincare. She has a 24-year-old son, Nick, a head chef in a restaurant in Albany, New York, and a 10-year-old daughter named Summer. Carol’s passion is fitness and personal training, and she wears it well. Meet Kathy Smith-Donohue….a vibrant, strawberry-blonde beauty, 49 years “young” and now looking ten years younger. She is the mother of SIX children: five daughters; Amanda, 29, Samantha, 27, Laurie, 26, Kathy, 24, Melissa, 20 and her son, Landon, 5, who just started kindergarten! In her spare time, she is also the owner and operator of a Real Estate Title Insurance Co., First Sight Corporation, and resides in Hammonton, New Jersey. What do these two women have in common besides their age and motherhood? Fitness for life! It wasn’t always this way for Kathy. Yes, she worked out for many years, but became stuck in a

rut of doing the same exercise routine week in and week out, taking the time, making the effort, but seeing no change in her appearance. As the years went by, she was quickly starting to learn that doing the same thing over and over again and expecting a different outcome just doesn’t cut it, especially when it comes to our bodies. One of Carol’s clients, Jane, had asked if she could bring along a friend to her next personal training session. Carol welcomed a new client, who turned out to be Kathy. The first couple of sessions, Kathy mostly observed Carol training her friend at her then-gym. She became increasingly intrigued at not only Carol’s approach to training, but the energy and strength exuding from Carol’s client. So Kathy made it a point to tell her, “I want some of that!” From that day forward, Carol and Kathy became not only great friends, but Carol took on a new, committed client who, in less than a years’ time of meeting three times a week, saw incredible results. After the very first two weeks, Kathy was like most of us, beginning to doubt that the results Carol had guaranteed within the first month or her money back, would come to HER. Carol asked her to be patient, and after 3 weeks, Kathy lost 4 lbs., and by the end of the first month, that rose to 8! More important to Kathy, she was starting to FEEL better, more energetic, so she actually looking forward to her workouts with Carol. The entire workout is designed to percolate the metabolism to the point where it brews strong for 48 hours, the muscles repairing with proper rest and nutrition. This is an example of the metabolic resistance training that Carol so deeply believes in and incorporates in Kathy’s weekly training. She uses a combination of cardio and weights, designing an individual program for each training session. Some days she incorporates heavier weights, which rev up the metabolism, while other days she uses lighter weights and incorporates more cardiovascular training. There is a great deal of using one’s own body weight and the building of core strength. For Kathy, Carol built a program of four weeks of strength training and conditioning followed by two weeks of a high cardio concentration to build up Kathy’s endurance. “This worked for HER; however, no two bodies are alike and no two people share the same goals,” Carol notes. No two workout regimens were the same: Carol was constantly changing up Kathy’s program, designing it to fit her own, unique, physiological needs. It wasn’t always so easy for Kathy to do. She started out

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PHILLYFIT | 27

thinking she was relatively strong. However, she quickly found out that her peripheral strength abilities did not penetrate into the depth of her muscles. K & C held their thrice a week workout sessions at AF-24 (All Fitness Customized Training). This AF-24 is located in the Bucks County Technology Park on Street Road in Feasterville. There is another AF-24 in Warwick. I had never been in this actual fitness center before. This particular location had its share of cardio equipment, which interestingly enough, Carol and Kathy do not use. They do have a rock-climbing wall, but Carol didn’t want to use it with Kathy as it has the danger of falling. Their weight-training equipment is superb; much of it I had never seen before. I especially liked the variety available for leg training. What I found MOST appealing was a full section of the gym dedicated to sled pushing, tire lifting and rolling, jumping rope and the use of balls and bands. The particular tire at AF-24 weighs in at over 100 lbs. When Kathy first started working with Carol, she couldn’t budge it. (Neither could I; I’ve got to admit I was a bit humbled that I could not….) In comes Kathy, who proceeds to lift the tire, roll it over six times in one direction, and turns around repeating the same six lift and roll-overs back to where she began. This is a killer move incorporating EVERY muscle while elevating the heart rate the entire time. Each session begins and ends with dynamic stretching. Carol particularly notes its importance. Previously she trained for 8 years doing only hardcore heavy weight training and never did any stretching. Today, she can’t believe the difference in not only how much faster she recuperates from a workout, but how much better she feels now that she makes this as a vital part of everyone’s program that she designs, including her own. Kathy’s diet has also changed tremendously. Carol swears by six small meals a day, which keep the metabolism up and running throughout the day. Kathy now incorporates only whole grains, lots of protein in the form of fish (“I’ve eaten more salmon over the past 11 months than I have in my lifetime, but I love salmon!”), chicken, tuna, eggs, tons of fresh veggies, fruits (her favorite are strawberries, watermelon, cantaloupe and blueberries), and plenty of water. Kathy does give herself Friday nights to “go off the wagon” and “splurge,” going out to dinner with her daughters and/or friends; allowing all things in moderation takes away those feelings of deprivation and the old way of viewing a “diet” as that of negativity but now more of taking better care of our bodies. Over the past 11 months, following this regimen of a healthier diet and working out harder and smarter, Kathy has lost 24 lbs., drastically increased her muscle mass, and lost 3” off her thighs and 4” off her stomach! The amount of muscle she has gained is incredible. AND she has accomplished this by going to the gym three times a week as opposed to almost daily with few to no results! While she has lost 24 lbs. and decreased her body fat impressively, Kathy has also gained from losing the extra weight. Some intangible traits have also come along with this transformation such as, “more energy, body awareness, physically fit appearance, confidence, attitude and just so much happier!” So, fellow middle-agers, don’t throw in the towel just yet, or use the excuse of hormones, menopause, etc. You CAN outsmart these inevitable life changes. All you have to do is “shift” a few habits, and you’ll rev that body back up in no time! Here is a summary of the strategies we all can implement: Amp up your protein intake. It’s the building block of muscle and since muscle mass diminishes as we age, we need even more protein. Starting at middle age, you need 10% more protein than you did during your younger years. A bonus: Foods that are high in protein pack a greater metabolic boost than fat or carbohydrates. Biting, chewing, swallowing, and digesting protein-rich foods can burn up to 30% of the calories on your plate, compared to 5% for 28 | PHILLYFIT

fat and carbs. Additionally, if you want to decrease the amount of belly fat and the proverbial “muffin top” acquired as we age, cut back on refined sugars, cakes, white bread, etc. A recent study published in the American Journal of Clinical Nutrition found that people who ate the most refined foods developed significantly more belly fat than those who consumed the same number of calories from less processed foods. Lean to manage your stress. Chronic stress increases cortisol levels, which increase the amount of belly fat we retain as well as increase our chances of developing diabetes later in life. Developing the habit of just ten (10) minutes a day of meditation and deep breathing can vastly improve your overall state of mind with lasting results. Get stronger! The more muscle you have, the more calories you burn, even when you’re at rest. Remember, you start losing muscle mass around age 40. Resistance training is imperative and you don’t have to become a bodybuilder. Keeping your muscles strong makes it easier to maintain your weight. Use weights that are heavy enough to exhaust your muscles with 12 repetitions, yet light enough to complete at least eight repetitions. Do lunges, squats, dead lifts, and pushups. Or, if you’re just not into weightlifting, do yoga or other exercises that use your own body weight for resistance. Tempted to stop working out as you get older? (Or use it as another excuse not to start?) Sorry; that won’t cut it. Despite the aches and pains of middle age – the bum knee, tricky back, or the I-just-don’t-feel-like-it feeling, “just do it”! Exercising can actually relieve pain and stave off health problems in coming years, such as creeping weight gain, diabetes, heart disease, or dementia. If you can manage a marathon, great! If not, now is the time to check out the gym pool, start taking yoga, or spend some time in nature and fall in love with power walking or riding that bike again. Get enough sleep. Gone are the days when you could stay up all night and still make it to work with a glowing complexion and a spring in your step. You may have heard a “you look tired” comment even after a good night’s sleep. (It’s OK to grit your teeth on that one.) While it may be tempting to shortchange sleep, particularly if you’re juggling parent- and child-care duties, this may be one more thing you need to change. Fewer hours of sleep are more likely to show up on your face, true. But it’s also linked to a greater risk of diabetes and other health problems, which become even more important as you age. There’s no cure for getting older, and for the most part, we baby boomers are a step ahead of our parents’ generation. By keeping our heart healthy, this keeps our brains healthy and prevents that waistline from increasing. A final note about Kathy: She tried on a Size 4 brown leather skirt that she has had for over 20 years hanging in the back of her closet. It fits her now better than ever! Her family is so incredibly proud of her dedication and commitment to her health. An investment in all of our healthy lifestyles will pay off through every subsequent decade we are blessed to have. ~~~ Mary N. Nearpass has been working in the health-care field most of her career: from hospital administration, consulting and teaching college, to currently providing motivational speaking, working in a physician’s practice and freelance writing. She enjoys the flexibility of her schedule, which allows her to keep her daughters her main priority and focus. Mary holds two master’s degrees and her passion is prevention of addictive behaviors, especially at the adolescent level.

www.PHILLYFIT.com | 267-767-4205 | January/February

JOURNEY TO FITNESS with

C A R O L H A L P E R , Certiﬁed Personal Trainer

Helping you achieve your ﬁtness goals; providing the accountability and expertise you need to be successful in your life. • Lose weight/build muscle • Improve functional ability\injury prevention\balance and core strength

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for healing of the Mind, Body & Spirit “Lifting you to a level beyond what you ever thought possible”

OPEN SPACE Natural Intuitive and skilled Reiki Master/ Teacher for 15 years, Fred Housel uses *Healing Crystals *Tuning Forks, & *Singing Bowls to help clients achieve optimum results.

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OUTTENFIT

PHILLYFIT | 29

Look & Feel Your Best!

NutritionallyFIT

Roasted Brussels Sprouts with Bacon

New Year’s Pork and Bean Soup

Nourishes: 5-6

Ingredients: • 1½ pounds Brussels sprouts (on stalk), trimmed and halved • Olive oil to coat • 4 strips nitrate-free cooked bacon, chopped. You may trim some fat from bacon prior to cooking. • ¼ cup reduced-fat sour cream • 2 teaspoons prepared horseradish (not horseradish sauce) • ¼ teaspoon kosher salt • ⅛ teaspoon freshly ground pepper Methodology: Preheat oven to 400º F. Cut off the brown ends of the Brussels sprouts and pull off any limp or yellow outer leaves. Rinse well and dry. Mix sprouts in a large bowl with olive oil, salt, and pepper. Spread on a sheet pan and roast for 35 to 40 minutes, until crisp and tender. Mix bacon, sour cream, horseradish, salt, and pepper in a medium bowl. Add the Brussels sprouts and toss to coat. Serve warm. Nutritional Profile per Serving: Calories: 110. Fat: 7g. Protein: 4g. Carbs: 10g.

Ingredients: • 1 Tbsp. canola or virgin olive oil • ¾-pound pork tenderloin, ½-inch diced • 1 medium white onion, chopped • 4 cloves garlic, minced • 2 tsp. paprika • ¾ cup of dry white wine • 4 tomatoes, chopped • 4 cups reduced-sodium chicken broth • 1 bunch kale, cleaned and chopped (remove ribs) • 1 15-ounce can of white beans (rinse well) • Salt and pepper to taste Methodology Heat oil in a medium pot over medium-high heat. Add pork and sauté until brown, about two to three minutes. Remove from pan and transfer to a plate. Add onion to pan with leftover juices, cook until onions sweat. Add garlic and slightly sauté. Add wine to pan while scraping bottom to release ﬂavors. Add tomatoes and paprika – cook for one minute. Add broth and bring to a boil. Add kale and cook until wilted. Reduce heat to simmer and stir in beans, pork and seasonings. Simmer until the beans and pork are heated through, about six to ten minutes. Nutritional Proﬁle per serving: Calories: 250. Fat: 6g. Protein: 24g. Carbs: 25g.

Created and tested by John Fairchild, Chef/Nutritionist, www.weightlosscoaching.org, 267-273-6552, kickaerobox@yahoo.com.

Check out the local ﬁtness scene @ PHILLYFIT.com 30 | PHILLYFIT

www.PHILLYFIT.com | 267-767-4205 | January/February

Release Your Stress with this New Book! Holistic, practical, and student-centered, this guide offers you the tools and freedom to delve deep into your interior landscape and create your own comprehensive yoga program—a program that, like the world around us, changes from year to year and day to day. The lasting beneets of these transformative yoga practices encompass health, relationships, work, relaxation, meditation, and spirituality.

About the Authors Robert Butera, MDiv, PhD founded YogaLife Institute in Pennsylvania, where he trains Yoga & Meditation Teachers and Comprehensive Yoga Therapists. Erin Byron, MA is an engaging speaker, transformational retreat leader, creative psychotherapist and trainer of Comprehensive Yoga Therapists. Staffan Elgelid, PT, GCFT, PhD is Associate Professor of Physical Therapy at Nazareth College, a Feldenkrais Practitioner and a trainer of Comprehensive Yoga Therapists.

PRAISE! "Yoga Therapy for Stress and Anxiety brings readers a comprehensive and extremely accessible guide for modern health. Grounded in the ancient practices, the three authors weave modern understanding into practical tools that will serve all of us far into the future.” - Matthew J. Taylor, PT, PhD, E-RYT 500 "Beginning by noting the prevalence of complaints about stress in today’s world, YogaLife Institute founder Butera, psychotherapist Byron, and physical therapy professor Elgelid present a well-organized guide to using yoga to deal with this problem…for stressed-out yoga fans interested in a change for the better, this book could be a valuable beginning." - Publishers Weekly

The Comprehensive Yoga Therapy Library

www.YogaLifeInstitute.com/books January/February | 267-767-4205 | www.PHILLYFIT.com

PHILLYFIT | 31

PHILLY’SFITTEST My name is Jennifer Friedrichs and I am an IFBB bikini pro, mom, and full time career woman who resides in Manayunk, Phila. I am 41 years young, and have been competing since 2012. I train with The Pro Physiques trainer IFBB Whitney Jones and Damian Segovia. This picture was taken at the Bev Francis Powerhouse Gym-NPC Universe show in NJ right before I turned pro.

Ryan Echols, 25 Philadelphia, PA Owner and Founder of Volition Fitness Apparel (based out of Philly!) Lifetime Bodybuilder. I workout at Sweat Fitness in Queen Village and my dream is to be a recognized face in the global ﬁtness industry and inspire people to live to be healthy and ﬁt!

My name is Julia Tsaregorodtseva. I’m 28 years old, from Bensalem PA and I have been working out at LA Fitness in Bensalem since 2012. I have a huge passion for bodybuilding and building muscle. I have competed in ﬁgure class in bodybuilding show in 2014. © MyContestPix.com

32 | PHILLYFIT

Ben Salmieri, 11, plays for the North Stars in the Springﬁeld in-house ice hockey league.

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! www.PHILLYFIT.com | 267-767-4205 | January/February

Healthy&FIT

FIT TIPS

A Series of Fun Tips, Reminders, and Suggestions to Help Motivate You to Get Fit, and Keep You There. By Stephen Brown

FIT TIP #1 Choose the Right Plan Many people are overwhelmed at the concept of starting an exercise program. My advice to you is to keep it simple. There is a plan out there for everyone. Choose the right one. Set the right goals. By starting out with manageable goals there is a greater likelihood that you will stick to your plan. Strive for a balanced attack on fitness, which consists of both approved strength training and aerobic conditioning programs.

FIT TIP #2 Seize the Moment Take advantage of any opportunity to get the body in motion. You never know when those opportunities may arise. Have a bag packed someplace accessible with the essentials so you can be ready to sneak in a quick workout. Always be prepared. Avoid ever having to say, “If I only had workout clothes with me.”

FIT TIP #3 Fear Not It can be intimidating to start an exercise program when you are surrounded by others who appear more experienced, more fit, and more knowledgeable. It can bring out our insecurities. Don’t let it. I’ve heard people tell me that they are afraid to go work out because they feel self-conscious when they do. The fact is nobody really cares what you look like when you work out. And neither should you. Most people share a common thread and understanding that we are all out there trying to better ourselves. Don’t let someone else stand in your way of becoming a better person. Encourage the efforts of others around you who are striving to reach their goals. ~~~ Stephen Brown is a longtime Philadelphia area triathlete, triathlon coach with the Leukemia & Lymphoma Society’s Team in Training program, writer, speaker, and cancer survivor. Steve leverages his own positive cancer experience by connecting with other patients and their family members as a volunteer mentor with several patient advocacy groups. He is a contributing writer whose work has been featured in Philly FIT, Philly Health Watch, TransitionTimes.com, Endurance Racing Magazine, and Liberty Sports Magazine. Brown has also published five books, all of which relate to the intersection of his cancer and multisport lifestyle. In the words of Steve Brown – “I draw parallel lines between the challenges we face in sport and those we face in life and try to use my involvement in the multisport world as a tool to encourage people to break through barriers and understand that all things are possible.” For more please visit www.remissionman.com or contact Steve at stephensbrown@verizon.net.

3 3 | PHILLYFIT

www.PHILLYFIT.com | 267-767-4205 | January/February

Healthy&FIT

The Case Against Over-Exercise:

A Doctor on How to Avoid Pain and Injury

teven J. Barrer, M.D., is the current director for Abington Hospital Neurosciences Institute, Abington-Jefferson Health, in Bucks County, PA. He is also the author of Exercise Will Hurt You: Concussion, Traumatic Brain Injury and How the Dangers of Sports and Exercise Can Affect Your Health, a book with two purposes – to inform parents, coaches and athletes on Traumatic Brain Injury (TBI) and to educate the public on taking precautions when performing physical exercise. Named a “Top Doc” by Philadelphia Magazine, Dr. Barrer graduated from the Drexel University Hahnemann Medical College, interned at

Steven J. Barrer, MD

Dr. Barrer, tell us about your experience with exercise?

I have never done anything athletic where I haven’t hurt myself. In my book, I go into that some detail. During high school I broke fingers and a collarbone and developed my first floater after taking a tennis ball to the eye. I even injured myself playing golf! A few years ago I broke my wrist bicycling without even falling. For a surgeon, that can be career affecting, even career ending. And of course, there have been the usual sprains, strains, and pulls. Despite that, I have made several attempts to exercise regularly, bicycling, for example, in which I made a significant time and financial investment. I am not a big fan of exercise because I find it boring and frequently painful. I have enjoyed participating in several sports, softball, skiing and golf among them, but usually not to the point where I would go out of my way to make time for them. But with the knowledge that exercise is in fact good for you, I soldier on.

At what age does the body start to break down?

The human body is in a fifteen to twenty year period of growth from birth until reaching physiological maturity; psychological maturity is another story. During those years muscle, bone and all other organs grow and strengthen toward reaching the point where they achieve maximally efficient function. Things can begin to go south from that point on although with good nutrition and reasonable activity and exercise, it’s uncommon to see significant degenerative changes before the forties. After that it’s mostly unavoidable. This is especially so for motion sites of the body: joints and the spine.

What do you recommend as far as exercising, but not “overdoing” it? In other words, what types of exercises and how often?

The most important thing is to stay in motion. The normal

34 | PHILLYFIT

the University of Chicago Hospitals and Clinics, and performed his residency in neurosurgery at the Hospital of the University of Pennsylvania. He is a fellow of the American College of Surgeons; and is a member of numerous organizations including the American Association of Neurological Surgeons, the American College of Surgeons Congress of Neurological Surgeons, AANS Joint Section on Pediatric Neurological Surgery, Montgomery County Medical Society, and the Brain Attack Coalition. Although a physician, Dr. Barrer is not a fan of exercising but knows its benefits. Read below or visit www.exercisewillhurtyou.com for more information.

motion and walking of everyday activities is the place to start. Stand instead of sitting. Take the stairs instead of the elevator. Walk instead of driving. Do all this within reason of distance. Find an exercise or sport you enjoy and can do without forcing yourself or you will constantly find excuses to avoid the activity. It’s not important what the activity is or how often you participate in it, as long as you do so without undue pain. Don’t sit for prolonged periods; sitting is the new smoking. Listen to your body and don’t do anything that hurts. “No pain, no gain” is a moronic saying. Pain is bad; pay attention to it. As you age, don’t think your exercise routine can’t change; in fact it should. Refining your activities to correspond to the changes in your body will help protect you from injury.

What do you do to stay in shape? Why?

Every time I get the urge to exercise, I lie down until the urge goes away. I do what I said above; I am very active in my daily routine and endeavor to stay in motion. I walk for exercise. I have tried any number of organized exercise routines, exercise equipment, personal trainers, and gym memberships, but I never enjoyed any )of them. I speak to that in my book and describe my brotherin-law’s state-of-the-art home gym consisting of many of my castoffs. I’ve stopped bicycling because like motorcycle riding, serious injury on a road bike is actually fairly common. That’s in my book too. But in the final analysis, being active is far better than being sedentary, and although I am both at one time or another, I endeavor to be the former.

What advice can you give to those who have gotten injured?

I reiterate what I said above: listen to your body. Pain is adaptive. It exists to warn you that something is wrong and an action needs to be taken to remedy the cause of the pain. Not doing so

www.PHILLYFIT.com | 267-767-4205 | January/February

point what you do next will make the difference between a minor injury that recovers quickly with simple intervention, and a more serious one that can cause a prolonged interruption of the activity and necessitate more involved and possibly professional treatment intervention. With experience, one comes to understand the difference between a benign ache or pain and a true injury. Knowing that difference is essential to not assuming an injury is just part and parcel of the exercise or sport that one can simply work through. Appropriate treatment can then follow. Visit www.exercisewillhurtyou.com for more information.

poses a threat to you that could result in harm of either short-term or long-term alteration in the normal functioning of your body. I am not referring to the normal muscle aches that result from routine exercise, especially if the activity is a new one or works on a body area not previously tested. Stopping the activity and briefly resting the sore body area will suffice. This isn’t really an injury. A serious injury – a fracture or concussion for example – is unequivocal, and appropriate treatment is straightforward. But a pain that is not typical of muscle overexertion and doesn’t resolve with rest, ice and a mild analgesic is a subtler warning sign of injury. At this

NutritionallyFIT

10 Secrets

For Keeping Your Winter Salads More Interesting

By Chef Beth

s we all know, when the weather gets colder, green salads can become less and less appetizing. Here are a few tricks to keep you palate pleased and your waistline happy. The main RULE is the ingredients must be fresh.

There are 3 ways to have your salad! First you can RELAX and sit down with a knife and fork and enjoy your meal. For those of us that may be on the run, you can finely chop you salad ingredients and put them into a wide mouthed container. This way you can SHAKE the salad into your mouth. Funny, but it works and you will just feel great about it! Thirdly you can turn the entire thing into a SMOOTHIE. I often put a scoop of protein powder and seeds into a blender with a large handful of greens and some fresh cucumber and tomato. Then I am off! Delicious!

Keep a raw organic seed mix handy in your cupboard when you are looking for a quick and easy protein boost for your salad. 3 Tablespoons will do the trick and the nutty flavor is delightful. (1 cup Organic Raw Sunflower Seeds, I cup Organic Raw Hemp Seeds, 1 cup Organic Raw Pumpkin Seeds.)

Pickled items satisfy your craving for flavor and salt. Both important in maintain a balanced diet. Olives included. This is a standard practice in macrobiotic eating.

Try to always have a nice balance of protein and carbohydrate with each salad. Many times we forget to add that little bit of carb which makes all the difference in making you feel satiated at the end of your meal.

Add a little bit of something sweet to your salad. Green grapes, sliced apple, slice pear, pomegranate seeds and dried cranberries are all good suggestions.

Hot foods added to a cold salad can be just what the Dr. ordered on winter afternoons. I like warm steak or chicken with the pan juices poured over the greens until they are just wilted. So yummy!

Don’t forget about the old stand byes of Tuna Salad and Egg Salad. They are amazing on top a bed of greens.

Mix up your greens. Don’t get in a rut only using mixed greens. Kale is wonderful and so are fresh chards. Herbs such as parsley, cilantro and mint are very nice additions. From time to time your can add Iceberg Lettuce and Romaine to the mix as well.

A fresh salad is an appealing salad. Prep your greens when you get home from the store. That means run a sink full of water and rinse the leaves well. Put through a salad spinner and store in a tight zip lock. I like to do this to bagged greens too because they stay a lot fresher tasting for a longer period of time.

If you are packing your salad for the next day make sure to bring the dressing in a separate container. If you dress it early it will become soggy. Also bring other wet ingredients like pickles in separate little containers for the same reason.

Here Chef areBethy someis aideas forwhoadding interesting tasty ingredients toGuy your local chef is currently working on her and own cookbook. She has worked with Fierisalad as well as Matt &

Ted Lee. She aim is looking herTofu lovewith of cooking withsauce the great peopleFresh of Philadelphia. HereCob are a few of her Corn off the Pan Fried a little soy PROTEINS — Your is to getforward to •sharing healthy and delicious recipes. Bethy is open to chatting with you all and can be reached by email at chefbethy@gmail.com. Gluten Free toast/bread • PICKLED- Your 3-4 oz. of protein per salad unless otherSeasoned Brown Rice • Dill Pickle Spears wise stated. More then that and you may January/February | 267-767-4205 | www.PHILLYFIT.com PHILLYFIT | 35 Cooked left over Quinoa • Black Oil Cured olives have a harder time digesting the meal. Gluten free pasta • Anchovies • Organic Raw Seeds Zucchini bread • Capers • Tinned Sardines with a spoonful of • Pickled Spicy Green Beans ~~~ Dijon Mustard

PHILLYFIT’s

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PetsFIT

First Aid for Dogs & Cats By Dr. KimMi Whitehead, Practice Limited to Emergency & Critical Care

f you share your home with a dog or cat, chances are you have experienced a health crisis with them. Moreover, it might have been at 2:00 AM when your regular veterinarian office is closed, and you might have found yourself in a 24/7 veterinary emergency hospital with a life and death situation. Because every minute counts, below are some common emergency tips to help stabilize your pet before you can get to an animal emergency room. In all cases, you should seek veterinary help as soon as possible.

BE PREPARED Build a portable first aid kit or box for home and travel including rolls of gauze, nonstick bandages, towels, or strips of clean cloth, adhesive tape specifically for animals, hydrogen peroxide (3%), digital thermometer, eye dropper (or large syringe without a needle), muzzle, and a leash. Create and waterproof a medical history card with phone numbers for your veterinarian, emergency hospital, and poison control help hotline. Add your pet’s medical history including recent vaccines, heartworm status and preventative, any medications including dosage and frequency, recent surgeries, and any blood transfusion history.

TRAUMA Our domestic pets can get into major trouble very quickly – with the swing of a golf club, a bolt into moving traffic, a scuﬄe with another animal or falling. Always approach your pet with caution if they have an injury, are sick or painful. If necessary, create a makeshift muzzle using pantyhose, tie, leash or Ace bandage. Remove the muzzle once in the car to ensure it does not hinder your pet’s ability to breathe. If your pet is bleeding, place a bandage to slow blood loss, apply pressure and minimize contamination of the wound. Do not

remove penetrating objects. If a fracture is suspected, place a soft bandage around the injured limb during travel to the emergency room. If your pet can stand or is very big and you are alone, use a sling such as a sheet or towel around their chest or abdomen to help them walk. If your pet cannot ambulate or you suspect it has an injury to the spinal chord, get a friend to help by placing your pet on a rigid board and use tape, cloth, or bandage material to immobilize. Support the neck, chest and hind end and be careful not to make the strap across the chest too tight. Remember that cats are very scared and often difficult to handle. Use a towel or thick blanket to create a “kitty burrito.” For travel, place the cat in a box with a secure lid with small holes for ventilation.

SEIZURES A seizure is a disturbance of normal electrical activity in the brain resulting causing an involuntary response by the body. Seizures can aﬀect a single body party (focal or partial) or the entire body (generalized). It might involve unconsciousness, collapse with violent shaking, whole body movement, urination, defecation, and hypersalivation. Immediate care and hospitalization is always recommended as a seizure can result in dangerous elevations in body temperature, low blood sugar, and brain swelling. If you believe your pet is having a seizure, you should block oﬀ stairs, move potentially dangerous objects from the path of the pet, and be careful not to get bitten – do not pull out the tongue, cradle, or hold them down. Seek veterinary help immediately as even one seizure is dangerous and can lead to more.

TOXICITIES Toxicity is the exposure to substances which can be potentially life threatening such as chemicals, medications, certain foods, plants, moldy garbage, recreational drugs, and foreign material.

January/February | 267-767-4205 | www.PHILLYFIT.com

PHILLYFIT | 37

Because animals who have ingested toxins present with a range of clinical signs, it is often very difficult for veterinarians to identify the specific toxin. Therefore, an owner should take note of any possible toxin exposure in the pet’s environment. Ingested toxins may include anti-freeze, rat and mouse bait, metaldehyde, table food, sweetener in sugarless gums (Xylitol), medications, recreational drugs, plants, and other household items. Dermal exposure (or intake through skin) can include over-thecounter flea/tick medication, poisons and chemicals. If exposure is suspected, an owner should first call the Pet Poison Helpline or ASPCA Poison Control. There is a charge to call, but each service houses a database of thousands of toxins including clinical signs and treatment recommendations. An owner will be provided a case number, which should be brought to the veterinary ER along with the remaining toxin and pet. Vomiting should be induced ONLY if ingestion was witnessed and less than 4 hours, the pet is alert, and the poisonous substance will not do additional harm to the esophagus during vomiting. Induce vomiting with hydrogen peroxide – one to two teaspoons for every 10 pounds. Repeat only ONCE if vomiting does not occur within 15 minutes For dermal exposure, bathe with mild soap, such as dish soap. Repeat if needed and wear gloves.

BURNS AND SMOKE INHALATION Burns are terribly painful and often very difficult to detect on a pet unless fur and skin has sloughed from the body. If a burn is suspected, placed a wet cool (NEVER COLD) cloth over the burn. Change the cloth repeatedly as it warms. Cover the site to prevent contamination. Smoke inhalation can cause burns to the airway or provide oxygen if available. Get the pet to fresh air as soon as possible then to the emergency veterinarian.

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38 | PHILLYFIT

ALLERGIC REACTIONS An allergic reaction occurs when a pet’s immune system reacts to substances in the environment. Causes can include bites of venomous insects, vaccines, or antibiotics/medication. Swelling, extreme agitation or other gastrointestinal signs usually occur immediately, but these signs can be delayed for several hours. Local reactions can include hives and swelling, but more dangerous systemic issues include swelling shut of the airways, shock and internal bleeding can occur. Diphenhydramine (Benadryl®) can be given at 1 milligram per pound, but should not be given to lethargic pets. DO NOT use Benadryl Allergy or Benadryl Cold as additional ingredients can be toxic to animals.

HEATSTROKE Heat stroke is a severe elevation in body temperature and can occur very quickly. Common causes include confining pets to automobiles in weather over 60 degrees, leaving pets outside without access to shade or water, or exercise on hot, humid days. Heat stroke is more common in pets with predisposing factors such as obesity, heart issues and brachycephalic airways as is seen in pugs and bulldogs. Pets will show excessive panting, red gums, warm skin to the touch, collapse, vomiting/diarrhea and seizures or even a coma. If you suspect your pet is experiencing heat stroke, move your pet to a cool environment, use cool water (NOT cold) on the body and transport to a hospital immediately. Emergencies are terrifying, but preparing yourself in advance with a first aid kit and knowledge will help the chances of a good outcome for your pet on the way to the veterinarian. ~~~ Dr.. KimMi Whitehead, VMD, a veterinary criticalist, grew up in Seoul, Korea. She completed her undergraduate studies at Wellesley College in Massachusetts before beginning graduate school at the University of Pennsylvania School of Veterinary Medicine where she earned her veterinary degree in 2010. After completing a one year internship at Animal Surgical Emergency Center in Los Angeles, California, Dr. Whitehead entered a three-year residency in Emergency and Critical Care Medicine at Oradell Animal Hospital, a specialty/emergency referral hospital in Paramus, New Jersey. Prior to her professional endeavors, Dr. Whitehead served as a volunteer abroad for the International Service Learning Association in Costa Rica, Nicaragua, where she managed spay/neuter and wellness clinics. At home, she volunteered as a veterinary student at the Philadelphia Animal Welfare Society and worked as an aide at City Paws Animal Hospital in Washington, DC. ABOUT VSCD - The Veterinary Specialty Center of Delaware (VSCD) is a state-of-the-art veterinary hospital offering advanced and urgent care to companion animals. The main hospital receives specialty and emergency patients and is located just off of US I-95 in New Castle, DE, with a satellite location in Dover, DE which sees only specialty appointments. Both buildings sit just off major highways and are easily accessible to Delaware, Pennsylvania, Maryland and New Jersey clients and patients. VSCD specialists are trained in the world’s most advanced treatments and techniques in the specialized areas of cardiology, 16-slice CT imaging, critical care, internal medicine, oncology, ophthalmology, pain management, anesthesia, acupuncture, physical rehabilitation therapy, radiology/ultrasound and surgery. 24/7 emergency staff veterinarians are highly skilled to treat and manage all emergencies from trauma to chronic ailments. Our collaborative care approach ensures that the owner, referring veterinarian and VSCD team work together to provide the most specialized and compassionate care for our patients and their families.

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PHILLYFIT | 39

HealthyPETS PetsFIT

Waggie Tail

It is no longer difficult to take a dog on a trip, to a hotel, n the sixties, it was more in an airplane, train or bus common to teach that if a or even into a restaurant. dog misbehaved they should Service dogs help people to be hit with a rolled-up newsbe safe, pick things up they paper or some other form of drop, warn them if their blood negative discipline. Published sugar is low and put a smile in the seventies, the Monks of on many faces. New Skete had a whole new One of my older brothapproach. It was the beginers recently died and had ning of the idea that animals Parkinson’s disease. Dodi, a had feelings and needed to be labradoodle, was his service treated with respect. It was dog. When he went into the the beginning of learning to home and she had to stay talk to animals and find out behind with his wife, they what they were saying in orboth became depressed. She der to get them to “behave.” was excited when she could It was the beginning of the see him, but she no longer end of animals in research saw him every day. once the scientists had to Three years ago I admit animals had and could The author and her pups. adopted Daisy, a Sheltie/wire experience feelings. fox terrier mix. I am the third owner. The first two were not able to In the seventies, I had a dog, Sancho, that ate my shoes, get her to come out from behind furniture or to play outside. As a books, records, bike, and anything else she could get her teeth into psychologist, I had an edge over the earlier owners. After awhile I even if it were in a protective wooden box any time I had the nerve realized she had PTSD. She was from a puppy mill and the trauma to leave my apartment without her. I usually took her with me. She from her beginnings became obvious to me. From what I could would protect my convertible from friend or foe and if she got hot figure, she had been locked in a cage while she heard gunshots and she would jump out of the car and settle under it. I even snuck her saw other dogs getting killed. She became traumatized. Daisy lived into my Temple office where she made everyone smile and laid on behind furniture to the point she would knock furniture over to get my coat until it was time to leave. behind it. I had to force pet her. I would hold her tightly, not letting What we didn’t understand in those years was she was sufher leave my side and caress her for short periods of time. However, fering from separation anxiety. Hitting her gave her dysplasia. In every time she heard a loud noise she would run to her hiding places. those years they were talking and no one was listening. What we It took three years to break her of the fears to the point she is now know now is that turning on a TV, gentle music or a Thunder Shirt functioning as a happy dog that loves to go out, hunt and play, as would have helped to calm her and there would have been no need long as it isn’t rainy or gloomy. That still puts her back into her fearfor negative discipline. The only thing that made me feel a little ful stages. She knows it might make that horrible sound - thunder. less guilty is that someone had guided me to a chiropractor that reFor those who believe in the afterlife, one needs to listen versed much of the damage I had caused. She had lost the ability to much harder to hear them. For those who do believe, the following swim, which she loved, or to walk up stairs. With the chiropractic story will make a lot of sense. Each animal knows they need to care in the seventies, she once again could run, swim, and play. get the attention of the loved ones that they have left behind. Their In 2002, Marty Becker wrote the book The Healing Power of spirit is now free to breathe and live again. They know that even Pets. It was the first book to document the studies and progress that if a loved one is looking they have to return in a way that the one was being made using animals to detect cancers and bombs, and they are trying to message will see or hear the message. to locate live and dead bodies. He was bringing to light the power The story connects two different dogs that were friends for that animals held for humanity and that we needed to respect them. many years. Chewie was the older one that became very ill in her Today we see wonderful animal stories where they have rescued last two years. When she finally passed she knew she had to come someone, done some amazing feat with or without human intervention, back in a form Bailey and I would notice. They need to come back or traveled hundreds even thousands of miles to find home. We have to make sure their loved ones are doing okay. pushed through the maze of euthanizing animals to creating no-kill Chewie came back as a beautiful yellow butterfly. The day shelters, programs to increase the rate of adoptions and given animals before she died one of my gardens had yellow/orange flowers. She the credit they are due. It is now animal cruelty to harm an animal and in knew I preferred the hot pink flowers. The day after she died the many states a person can be arrested for harming an animal. flowers turned pink. I renamed the garden, Chewie’s garden. Her We are training dogs to be pet therapy or service dogs where message was clear. they give comfort to the elderly, the sick and to children in school. Then four years later Bailey succumbed to a nasty cancer. By Julie Ann Allender

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www.PHILLYFIT.com | 267-767-4205 | January/February

The day after she died her spirit was the beautiful hawk in the sky overlooking Chewie’s garden. She had planted a milkweed plant knowing it would bring Chewie and her together again and that I would forever have a place to visit them both. How do I know she planted the milkweed? It wasn’t there the day before she died. I have used my dogs in my psychology practice for thirty-five years. The joke is that often patients come more to interact with the dogs than to be with me. I tell them that is okay. When people go to my website that is one of the big reasons they call. Animals are like magnets. They make many people feel safer, less lonely and connected. They give us warm fuzzies. Some people prefer cats; some dogs and some don’t like any animals. The ones who don’t like any animals are the ones that I worry. Is it because they were abused, traumatized, fearful, etc.? Animals can heal and if we don’t let them help us feel better where does that lead. My Daisy wags her tail so hard when she isn’t in her PTSD mode that her whole body wiggles. I call her Waggie Tail. It makes me feel good to see her happy especially knowing how painful her early life was for her. When her tail is between her legs I know I have to be extra careful to help her get back to wagging that cute tail. Sasha, her partner in crime, doesn’t wag her tail that much. She is my Pet Therapy dog who has an incessant need to be petted. If you stop petting her she will bark at the person nearest her and make it well known she is displeased that all the attention isn’t on her. For those who have animals you know that attention is for what they live. Even negative attention if they are deprived of positive attention. Sadly, many animals get caught into the trap of being forced to accept negative attention. I would much prefer to see the Waggie Tail than the ears back and the head bowed down in fear. I just wish they lived longer. Mine live ten to fifteen years, but that isn’t very long in a human lifetime. As a child we had Boots, Galoshes, Troubles, Rover, Ari, and Pepe. As an adult I have had Pippi, Sancho, Cushi, Bagel, Shemesh, Chewie, Bailey, Sasha, and

Daisy. That is a lot of dogs to love and I have loved them all. You may ask why not cats. Some irony: not only am I allergic to cats; so is Daisy. Yes, I have a dog that is allergic to cats!

In ending for everyone reading this article it would be a wonderful world if everyone would, could learn from the animals, go out and roll in the snow with the dogs that get so excited when they see snow. It is such a wonderful sight to see them laughing, playing, and putting all their cares behind them - literally. They are wagging their tails. We need to not only learn from them. We also need to listen to them and smile at that Waggie Tail. Woof! Woof! ~~~ Julie Ann Allender, a licensed psychologist in private practice providing individual and group therapy and consultation for individuals, families and organizations. She uses an eclectic approach of cognitive and humanistic techniques. She has an oﬃce in Sellersville, PA. She received her M.Ed. and Ed.D. in Psychoeducational Processes (PEP) from Temple University and received a GSPDP from the NTL Institute in Bethel, Maine. She has been an adjunct faculty member for Thomas Jeﬀerson University, Penn State University, Temple University, and other universities and was the founder of the Homebased Businesswomen’s Network in Lebanon, PA. She is a past president of the Lancaster-Lebanon Psychological Association, a member of the Pennsylvania Psychological Association, American Psychological Association & Association for Humanistic Psychology. Publications include a section of 20 Active Training Programs, co-author of Kids Concerns, and author of End of My Rope: Gender Cooperation Model and Chronic Illness: Healing the Wounded Heart. Call (215) 799-2220, email drjallender@gmail.com, and go to www.pettherapyparadisepark.com.

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calendar of events

JA/FE/MA PLACE YOUR CALENDAR LISTING BOXED LISTINGS FOR ONLY $75 CALL 267-767-4205

BUCK RIDGE SKI CLUB

Place: Bryn Mawr, PA Web: www.buckridgeskiclub.org

BUCKS COUNTY SKI CLUB

Place: Doylestown, PA Web: www.buckscountyskiclub.com

CENTRAL SKI CLUB

JAN. 1

Place: 76 Kelmar Ave., Frazer, PA 19355 Phone: (610)644-8898

SRA New Year’s Day 5K and Kid’s Races

Web: www.easternpaskicouncil.org

Time: Registration 9am; race 10:30am; kid’s races (ages 2-13) 11:30am Place: Swarthmore College, Lamb-Miller Field House, Swarthmore, PA. The race goes through the town. Phone: (717)371-0609 Web: www.swarthmorerecreation.org

JAN. 23 2016 Winter Pickle Run Road and Trail Series No. 1 First of three Pickle Runs. Next runs: Feb. 20, 3pm, and March 19, 10am. Time: Registration 9am; race 10am Place: 1023 Sycamore Mills Road, Ridley Creek State Park Section 17, Media, PA Phone: (610)328-3979

FEB. 20 Cupid’s Cranium Run 2016

5K and 1-mile walk. Time: Registration 9am; race 10am Place: Pope John Paul II High School, 181 Rittenhouse Road, Royersford, PA Cost: $20 individual; $50 for family of four Phone: (610)304-8694 Fireside Frostbite 5-Miler Time: Registration 7:30am; race 9am Place: Wissahickon High School, Houston Road and Dager Road, Ambler, PA Phone: (215)813-8930 Web: www.aarclub.com/Frostbite/home.htm

MARCH 6 BVA 10K and 5K Trail Run

Time: Registration 8am; race 9am Place: 1760 Unionville-Wawaset Road, West Chester, PA Web: www.trailcreekseries.org

MARCH 26 Philly Rabbit Run 5K 1M Place: Philadelphia Zoo Web: www.ShakeItOff4PD.org

SKI CLUBS BLAZERS SKI CLUB

Time: September through June on the 2nd Tuesday of each month at 7pm Place: Underground Railroad Museum at the Historic Belmont Mansion, 2000 Belmont Mansion Drive, Philadelphia, PA Web: www.blazersskiclub.org

BRANDYWINE VALLEY SKI ASSOCIATION

A year-round sports and social club dedicated to promoting skiing (2-3 trips a year in the continental United States and Europe) and related activities: biking in summer, sailing weekend trip, happy hours twice a month, two summer pool parties, a holiday party, concert picnics at local wineries and Eagleview, camping and more! Time: General meetings are held the ﬁrst Wednesday of each month September-May at 6pm. Place: Brickside Grille, Eagleview Town Center, 540 Wellington Square, Exton, PA Web: www.brandywinevalleyski.com

42 | PHILLYFIT

EASTERN PENNSYLVANIA SKI COUNCIL MAIN LINE SKI CLUB

Ages 21 and over. Upscale ski club featuring numerous social activities throughout the greater Philadelphia area. Trips to Europe, Western and Eastern U.S. Partners with Philadelphia Sailing Club. Also does bicycling and tennis. Time: Meets every second Tuesday of every month, September-April. Place: Crowne Plaza Hotel at King of Prussia Mall, King of Prussia, PA Web: www.mainlineskiclub.com

NEW HOPE NORDICS

A ski club in the Middle Atlantic (Philadelphia area) that is 100% dedicated to cross-country skiing. Place: 2562 Ogden Ave., Bensalem, PA 19020 Web: prnt4u.com/nhn1.htm

PENGUIN SKI CLUB

Time: General meetings held ﬁrst Tuesday of each month (September-April) at 8pm Place: Phoenix Sport Club, 301 W. Bristol Road, Feasterville, PA Web: penguinskiclub.com

TIROLER SKI CLUB

Place: Philadelphia, PA Web: www.tirolerskiclub.com

WISSAHICKON SKI CLUB

Place: 265 Barren Hill Road, Conshohocken, PA Web: www.wissahickonskiclub.com Ongoing

BICYCLE CLUB OF PHILADELPHIA RIDES

Sunny Sunday Afternoon D-Level Ride and Instructional Ride. Sundays throughout the year. The ride will depart from the formal entrance to the Azalea Garden at 12pm. D rides are generally 10-20 miles at a pace of 8-12 mph. Helmet, bicycle in operating condition and water are required. Snacks are strongly advised. Please check the ride calendar on the website for speciﬁc details and ride leader contact information for any questions. Organizer: Christopher Allan Shelton, cshelton3@verizon. net, (484) 557-8627. Sunny Sunday C Spin-Off: The ride will depart from Italian Fountain behind the Art Museum, Philadelphia, PA at 12:15 pm. Usually 25-35 miles, usually with a lunch or snack stop. Organizer: Tom Witt, twitt@cozen.com, (215) 665-5578. Wissahickon: Sundays through March 15; 9:30am at Wissahickon Gorge, Fairmount Park, Philadelphia, PA. Organizer: Debbie Hoellein, wholelion@aol.com, (215) 833-5545. Valley Forge Winter Ride: Saturdays through March 28 and Sundays through March 29; 9am at Valley Forge National Park, Valley Forge, PA. Organizer: Richard L. Wagner, roadrich@ hotmail.com, (215) 410-1331. Sunday Afternoon (Post-Hike) Winter Ramble Ride: Through March 8. The ride will depart from Bruno’s Diner, Northwestern and Germantown Aves., Philadelphia, at 1:20pm. Scenic, 30-ish mile loop, usually through Montgomery County or Lower Bucks, with a brief rest stop. Please bring lights. Please ensure that your bike is ready before start time. No ride Feb. 22. Organizer: Linda McGrane, mcgrane_linda_a@ yahoo.com, (267) 251-7862.

SOUTH PHILLY STRIDERS RUNNING CLUB

Nighttime Phoenixville Dog Ride: Wednesdays through March 25; 7pm at Reynolds Dog Park, Longford Rd, Oaks, PA. Organizer: Rick Christie, rick@audubongroup.com, (610) 787-1985.

CYCLING CLUBS

Conshohocken Night Rides: Tuesdays through March 31; 6pm at Jacobs Engineering Parking Lot, Conshohocken, PA. Paces 13-17 mph depending on who shows up. About 25 miles to Lloyd Hall at Boat House Row. BRIGHT headlight and taillight required. Part of the ride is on the Schuylkill River Trail that has no lights. Various ride leaders. Bring a snack and something to eat. Rain, wet roads, or temps below 30∫ cancel. Organizers: Elliot Titcher, etitcher@thecpa.com, Claire Tanzer, jctanzer@ comcast.net, John A. Dwyer, dwyerja@verizon. net, and Samer Eid, samereid1@gmail.com.

RUNNING CLUBS Yo! Get in shape! Times: Scheduled runs that leave from Front and South Streets: Tuesday, 6:15am, Thursday, 6:15am, Saturday, 8am Scheduled group run meeting at 6th and Race Streets that runs across the Ben Franklin Bridge (the Travis Bridge Club): Wednesdays, 6:30pm (Summer hours: 7pm May 1-last summer Wednesday in September) Place: Philadelphia, PA Email: info@southphillystriders.com Web: www.southphillystriders.com

HIGH ROAD CYCLES SATURDAY MORNING RIDE

Average speed is 16 mph. You should be able to comfortably ride within this average speed, including some challenging hills, over 30 to 40 miles. Ride is weather permitting. Time: 8-10am Place: High Road Cycles, 73 Old Dublin Pike, Suite 4, Doylestown, PA, and 165 W. Lancaster Ave., Wayne, PA Phone: (215) 348-8015 and (610) 687-1110 Web: www.highroadcycles.com

BIKESPORT MOUNTAIN BIKE RIDES

Mountain bike required. Also: Fix-A-Flat clinic, ﬁrst Saturday of the month, 9:30am Place: 325 W. Main St., Trappe, PA Phone: (610) 489-7300 Email: Ginny Politz, ginny@bikesportbikes.com Web: www.bikesportbikes.com

Horsham Power Line Trail Ride: Thursdays through March 26. The ride will depart from Power Line Trail on Dresher Road in Horsham, PA, across from the hotel at 6pm. Distance: 25 miles. Organizers: Elliot Titcher, etitcher@ thecpa.com, Claire Tanzer, jctanzer@comcast. net, John A. Dwyer, dwyerja@verizon.net, and Samer Eid, samereid1@gmail.com. Friday Frolic with Linda. Through Dec. 25, 2015. The ride will depart from various starting points at 9:30am. Distance: 45-50 miles. Explore pretty, peaceful roads in suburban counties: Montgomery, Bucks, Chester, etc. Organizer: Linda McGrane, mcgrane_linda_a@ yahoo.com, (267) 251-7862. Main Line Cycles Brisk Ride: Saturdays throughout the year. The ride will depart from Main Line Cycles back parking lot, Narberth, PA at 9am. Speed: 16-17 mph, distance: 40-55 miles. Great roads with low trafﬁc. Narberth through Bryn Mawr and out to Waynesborough

Country Club. Then south to Ridley Creek State Park. Back through Villanova (and Gladwyne if the group wants more hills). No one gets dropped. Speed determined by the group. Bring a snack for brief mid-ride break. Rain cancels. Organizers: Jeff Diacik, jdiacik@tcco.com, (215) 783-8537, and Derek Barnes, derekb@ comcast.net, (610) 246-3917. Saturday C+/B- Ride: The ride will depart from Italian Fountain behind the Art Museum, Philadelphia, PA, at 9:15am. Speed: 13.5-15 mph; distance: 55+/- miles. Bring money for the rest stop at Wegmans in King of Prussia. Organizer: Gene Sobel, Rider451@gmail.com, (215) 669-7573. Email: info@phillybikeclub.org Web: www.phillybikeclub.org Weekly Wednesday Group Runs Time: 6pm Place: Jenkintown Running Club, 416 Old York Rd., Jenkintown, PA Phone: (215) 887-2848 Email: bob@jenkrun.com Web: www.jenkrun.com Thursday Night Group Runs Finish at Lululemon for a yoga stretch! Time: 6pm Place: Philadelphia Runner, 1601 Sansom St., Philadelphia, PA Weekly Phone: Laura, (215) 972-8333 Email: laura@philadelphiarunner.com Web: www.philadelphiarunner.com DiabetesTech This group meets every three months on the first Wednesday evening to discuss issues pertinent to insulin pump use. Topics include research updates, new technologies, management techniques, lifestyle issues and creative problem solving. Each meeting features a guest speaker or interactive activity. Refreshments are served. Place: Integrated Diabetes Services, 333 E. Lancaster Ave., Wynnewood, PA Phone: (610) 642-6055 Web: www.integrateddiabetes.com Adult Bike Repair Classes Neighborhood Bike Works Basic Bicycle Repair course for adults is a great way to begin learning how to repair and maintain your bike yourself, or to brush up on rusty repair skills. The class meets weekly for a month. Lessons typically include: flat repair, parts of the bike and bike fit, care and feeding of your brakes, shifting, and an introduction to overhauling bearings. More advanced procedures can be covered on request. Participants are encouraged to bring their own bikes and friends. Place: St. Mary’s Church (basement), 3916 Locust Walk, Philadelphia, PA Phone: (215) 386-0316 Web: www.neighborhoodbikeworks.org Coed Adult Sports Leagues Evenings and weekends. Place: Philadelphia, PA Phone: (215) 483-9340 Web: www.playphillysports.com Women Only Climbing Clinic Rock/ice climbing. Date and Time: One Thursday a month, 6:30-8pm Place: Philadelphia, PA Phone: (215) 928-1800 Web: www.govertical.com Delaware County (PA) Road Runners Club Email: info@delcorrc.com Web: http://www.delcorrc.com/

www.PHILLYFIT.com | 267-767-4205 | January/February

The 6th PHILLYFIT

Weekend Wellness Retreat Coming in April, 2016!

A weekend packed with Health, Fitness and Fun! Ideal An experience that will be remembered forever! • Two workouts per day! • Healing sessions such as REIKI, REFLEXOLOGY, MASSAGE, FACIALS, and ESSENTIAL OILS. • All healthy meals that even the pickiest of eaters will rave over! • Healthy teaching seminars • New friendships with like-minded people! Photos from our Oct., 2015, Retreat at Icona Resorts, NJ.

RESERVE YOUR SPOT TODAY! Email or call for details:

267-767-4205 Jami@phillyFIT.com