January-February-March 2015

Ekene Ajufo, 25 Philadelphia, PA City Fitness M.D. Candidate, 2015 Temple School of Medicine

! r a e Y

DIP Into ear!

The New Y

h Butternut Squas e damam ► Pistachio E gurt o Y & n a e B e it h ► W

BICEPS! The most overtrained muscle in the gym!

►

Also Inside: PhillyFITTEST &

Healthy Pets!

Man UP! 2009 ag e: 38 21 0 lb s.

2014 age: 44 178 lbs.

*this client received testosterone therapy combined with a proper diet and exercise program. Results can vary.

8 Warning Signs of LOW TESTOSTERONE! LOW SEX DRIVE  FATIGUE  DECREASED ENERGY MOOD PROBLEMS  IRRITABILITY  MORE BODY FAT ERECTILE DYSFUNCTION  REDUCED MUSCLE MASS It’s not like they become weaklings, but guys with Low T often feel they’re not as strong as they once were.

Some men actually notice shrinkage in their arm and leg muscles, and in their chest. And if they try to build muscles with weight-lifting, they often find it frustratingly difficult to build muscle mass.

The Greater Philadelphia Testosterone Center HelpLowT.com lowtinfo@gmail.com

Brad Ferrara, MD

215-957-5400

Look & Feel Your Best!

LOOK IN THE MIRROR! This HAS to be the year!

CARMINE’S HAIR STUDIO

HAIR REPLACEMENT CENTER HAIR LOSS PREVENTION PROGRAMS

www.carmineshairstudio.com 4644 E. Thompson St. Philadelphia

215-288-9447

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

PHILLYFIT | 3

4 | PHILLYFIT

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

Publisher’s Page

My Pub Page

Has Gone to the Dogs E

(…And That’s Totally Fine with Me)

very now and then I get a brainstorm so big, I feel like I could bench-press double my weight and then some. I am an idea person. I love coming up with new twists on old favorites. Many readers of PhillyFIT have told me that my pub page is, well, an old favorite, and as such, I thought it was high time to put a fresh spin on these popular pages. With the arrival of the new year and the high of the holidays, I thought I’d sort of “donate” this pub page to my new pal, Jason Burgess. After ten years of writing PhillyFIT’s Pub page, I thought it might be time to “go quiet” and trumpet someone else’s soulful mission.

Local do-gooder Jason is on a personal mission to raise funds for RedRover, an amazing California-based nonprofit organization, as he is participating in the Race Across America (RAAM) cycling competition. Jason selected RedRover because he is well aware of the critical role that this little-known nonprofit plays in the lives of pet owners in crisis. Simply put, as publisher, I selected Jason because he selected animals.

You see, back in April 2007, a devastating fire burned Jason’s house to the ground. His dogs, Claire, Twizzy, and Duke were trapped inside. Sadly, his beloved boxer, Duke, didn’t make it out. Claire and Twizzy suffered from major heat and smoke inhalation as a result of this traumatic event. Both were rescued by local firefighters who administered oxygen and transported them to a nearby vet hospital. Claire’s injuries were the most serious. She spent several weeks in intensive care at the Matthew J. Ryan Veterinary Hospital at the University of Pennsylvania. Thankfully, both Claire and Twizzy survived the fire and their initial, health-related setbacks. During this difficult time, one of the organizations that helped Jason’s family was United Animal Nations, now known as RedRover. This amazing group provides financial and emotional support through various programs for animals and their caregivers during times of crisis. Wow! Love this!

Now Jason is preparing to give back. Jason, 38, works in law enforcement and lives in Blue Bell with his wife and two children. A native of New Jersey, he has been active in athletics throughout his life and has competed as a nationally ranked swimmer, played ice hockey, and acted as captain for several teams. He has also participated in a variety of endurance races, including several Tough Mudders, Goals Adventure Races, and triathlons. RAAM is an amazing coast-to-coast bike race from Oceanside, California, to Annapolis, Maryland. RAAM attracts elite cyclists from all over the world. Jason will compete as a solo rider, traversing 3,000+ miles and twelve states in just twelve days. Fewer than 300 riders have completed the solo race in its 30-year history.

Much like me, Jason is a strong advocate for animals and the environment. He has dedicated his law-enforcement career to making the environment a safer place for people and animals alike. Jason has been participating in endurance races since 2012, and completed the RAAM qualifier in August 2014, cycling 400 miles in under 24 hours.

As part of his training for RAAM, Jason will bike 8,000 miles in the next ten months. Jason notes, “My family is my motivation. Claire was my best friend and her will to live has been an inspiration to me. I can’t think of a better way to honor her than to raise awareness for RedRover’s mission and how it helped my family.”

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

PHILLYFIT | 5

Jason’s

7 Simple Steps for a Healthier 2015

To track Jason’s exciting adventure, follow “Ride for RedRover” online: facebook.com/pages/Ride-for-RedRover/691902254197528; twitter.com/ Ride4RedRover Show your support for Jason and Claire by joining their fundraiser for RedRover: razoo.com/story/Ride-For-Red-Rover Visit jasonfburgess.com for more information on his personal Ride for RedRover.

To learn more about this amazing organization, log on to RedRover.org.

Okay, I know what you’re thinking, “I just don’t have the endurance to ride my bike across this country, but I want to do good too!”

Yes, I get it. When I learned of Jason’s inspirational pay-it-forward mission, I too wanted to use my mind, body and soul in an altruistic sense. Here’s where I netted out: You don’t need to race, walk or even hop anywhere to spread good will. Just do what you can. If your New Year’s resolution involves some sort of generous or selfless act, then all you have to do is follow through on whatever that is! Simply ask yourself who has helped you in your time of need and then vow to reciprocate in whatever way you can. There are so many nonprofit local and regional organizations that could benefit from acts big or small. If animals are your thing, just email me. I can send you a list of shelters that have been rescuing animals for a long time. No matter what your passion is, I know for certain that there is an organization just wanting to hear from you. It’s a new year, and this year I’m vowing to focus on others. If you have ideas, suggestions or know of someone who would benefit from exposure on a future pub page, please email me and let me know. To me, every day should be #GivingTuesday!

Happy, healthy New Year!

6 | PHILLYFIT

1. Enroll in an organized event: There are many local opportunities where you can join other people in a competition or a physical activity. Having a goal — a 1-mile walk for charity or a 100-mile bike ride to the shore — makes it easier to stay focused and dedicate real time towards training.

When I am not working towards an event, it is easy to let my other personal and professional commitments sabotage my exercise routine.

2. Find people who share your fitness interest: Joining together with other people who share your passion will certainly make you push yourself harder and motivate you to “get out there” at times when you’d much rather bag it.

You can easily research options for just about any activity (locally) at meetup.com. Or you can start a meetup. It’s easy.

3. Get professional help: Physical therapists, massage therapists, physicians, and coaches play critical roles in maintaining your fitness level. They are also a great resource for networking as they are often plugged into other fitness experts and enthusiasts who can expand your horizons. Always consult with your primary-care physician prior to starting a new physical regimen. He/she can offer suggestions that might have been overlooked.

4. Focus on nutrition: Providing your body with the right fuel is critical to maintaining the energy level you need to exercise. Protein and lots of water are key. This is nothing new but often forgotten.

5. Don’t let your current fitness status dissuade you from setting a goal: You are better than you think you are. You can do more than you think you can. Remember that “Little Engine That Could?” If you are a few pounds overweight, believe me, you’ll shed those in no time with all the training hours you put in.

6. Opt for a short memory when it comes to your “failures.” Each new day is an opportunity to improve. If you missed a goal, focus on the next day instead of the goal you missed. If you achieve every goal, you are probably not setting your sights high enough. Don’t get discouraged and don’t listen to naysayers. 90% of your efforts could be earmarked toward mental strength and positivity.

7. Be open to trying new things and invite others to join you. I have competed in swimming, ice hockey, cross-country running, tae kwon do, aikido, triathlons, cycling, mud runs, soccer, and paintball to name a few. Many of these started because a friend asked me to join. Try new things and bring the people you care about along with you. Don’t stay stagnant in your comfort zone.

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

letterstothepublisher Dear Jami,

I have been meaning to write to you since the June PhillyFIT BASH, at the last Philly Fit Bash I observed that there were not only various ages of women who were physically fit & involved but their children were just as involved. I work out 4-5 times a week & have observed the number of dedicated young people working out. I feel you have played a big part in making this happen. You've done a great service to many people of all ages. Thank you.

Burton Sklaroff

   Dear PhillyFIT Magazine…I am a BIG FAN!

Dylan Manni Tru Savage Nutrition

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.; Hair by Amy Cummins of Fresh Hair Studio, Southampton, PA.; Makeup by Lisa Nocera Calendar Of Events: John Beeler Art Department: John Paone Ad Sales: Jami Appenzeller, Rita Henry Distribution Manager: R.I.P. Jim Appenzeller All inquires are welcome...Call us NOW! (267) 767-4205 www.phillyfitmagazine.com Jami@phillyfitmagazine.com Advertising Deadlines: Call PhillyFIT Magazine at (267) 767-4205 for upcoming issue deadlines.

Cover Photography: Ekene Ajufo photo by Jared Neders, SMN Designs.

Fundraising “R” Us! Raise Money Safely & Consistently!

• Keep your children safe; no more standing in traffic, or being outside in bad weather!

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john@FundraisingRUs.com  www.FundraisingRUs.com 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. www.facebook.com/PhillyFITMagazine

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PICTURED: Andrea Dean, NP Joseph Andre Garabedian, MD Charlie Seltzer, MD

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

PHILLYFIT | 7

MuscularFIT

! s p e c i B g n i d l i Bu

By Marty McLoughlin i, everybody! Marty here from Extreme Fitness (a.k.a. The Fitness Guru). This article is about one of the most overtrained muscles of the human body, the biceps. Men and women alike spend so much time working this very small muscle, using an endless array of angles, machines and techniques thinking they are doing what is necessary to get those arms bigger, stronger or toned. Most people, however, do not have an adequate understanding of human physiology or biomechanics to get the job done efficiently and without injury. So put those dumbbells down, put the barbells back in the squat rack and give this a read. I know it will help to re-route your bicep training.

Men, more so than women, are on a quest to fill their shirt sleeves so they tend to train biceps for hours on end, with mainly bicep curls. In this article I will assist you with bicep training so that exercises will be performed more appropriately and results will be quicker and safer without injury or overuse.

So let’s talk about the physiology of the biceps. The biceps brachii are a two-headed muscle that lies on the upper arm between the shoulder and the elbow. A long outer head and a short inner head make up the muscle. Both heads of the bicep originate at the shoulder blade, the coracoid process of scapula in particular (the biceps tendon origin becomes the labrum, which helps to keep the upper arm in the socket of the shoulder joint), and then join to form one single muscle belly, which is attached to the upper part of the forearm. Two additional muscles lie underneath the biceps. These are called the coracobrachialis, which like the biceps originates at the coracoid process of the scapula, and the brachialis muscle, which connects to the ulna.

Contrary to popular belief, the biceps are not the most powerful flexors of the forearm. The most powerful flexor of the forearm is the brachialis

H

muscle. The biceps’ primary function is as a supinator (rotator) of the forearm/wrist. There are three positions to note about wrist and hand positioning. Neutral — with hands at your side, pronated — with your palms facing behind you, and supinated — with your palms facing upwards or forward. The rotation from palms facing behind you to palms facing forward primarily happens due to flexion of the biceps muscle. The biceps is actually a tri-articulate muscle, meaning that it works across three joints: the upper forearm, the elbow and shoulder.

Remember, the biceps’ number-one job is to rotate the forearm/wrist. Its next job is to flex the forearm, to pull it closed from a stretched-out position when the forearm is supinated. The third job of the biceps and its weakest function are that it assists in forward flexion of the shoulder joint (bringing the arm forward and upward). The biceps can also contribute to abduction (bringing the arm out to the side when the arm is externally rotated). The biceps also assists with horizontal adduction (bringing the arm across the body when the arm is internally rotated). Lastly, the short head of the biceps, due to its attachment at the shoulder blade, also assists with stabilization of the shoulder joint when a heavy weight is carried in the arm.

Since rotation of the forearm is the primary function over elbow flexion, use dumbbells whenever possible! The rotation of the wrist from neutral to supinated while flexing the elbow during a curl will dramatically increase the amount of contractile force on the biceps muscle, giving it more strength and better tone and shape. Also keep in mind that heavy weights do not always make a muscle bigger, stronger or more toned; time-under-tension (TUT) does. Slow your repetitions down and keep the cadence equal during the eccentric and concentric (upward and downward) phases of the curling motion. Always keep as much tension on the muscle at the top and bottom ranges of motion as possible so the set lasts as long as you can stand it. Try choosing a

Learn Good Form for Safe, Effective Training

8 | PHILLYFIT

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

weight that you can comfortably do 15 repetitions with in perfect form, then count 5 seconds up and 5 seconds down for the 15 reps. Very quickly you will see why TUT makes muscles respond best. Chances are you will have to reduce your weight and that is okay. Always be sure that your wrists are stable and strong throughout each repetition to prevent carpal-tunnel issues and be sure never to lean backwards to help get the weight up. Your shoulders should always stay in line with your hips rather than moving behind them, which engages the lower back.

So, biceps training is more complicated than you thought, huh?

Well, I have included some photos to help you through and if you need more information, go to https://www.youtube.com/watch?v=xWtABUzNgE4&list=UUXDYWTUUumSl7aTYegVIIqQ. I have a

twenty-minute super-informative video backing up this article in great detail to help you even more. ~~~ Martin McLoughlin is an ISSA Certified Master Trainer, Nutritionist and Functional Training Specialist. He is CEO of Extreme Fitness Personal Training (circa 2001).

He has been featured in numerous magazines, won multiple coaching awards and has been featured on TV news segments and radio. He is a sought-after motivational and educational speaker, offering nutrition and exercise workshops to school children and adults all over the Philadelphia area. Martin is a Trainerspace.com, 5-Star rated personal trainer.

THE DOS AND DON’TS Good form or bad? — BAD!

Good form or bad? — BAD!

Good form or bad? — GOOD!

Notice the angle of the upper arm (represented by the red arrow). This angle is wrong. Proper alignment of the upper arm is to have the shoulder and elbow in line with the hip joint without moving the upper arm backward as represented in this photo. The lower arm must be raised and lowered independent of any movement of the upper arm. The upper arm must remain completely still during the entire exercise. If the upper arm slides backwards during the lengthening of the arm, range of motion at the elbow joint will be compromised and stress will be put on the shoulder and biceps tendon origin. It also forces hyperextension of the cervical spine.

As stated above, the upper arm should not move during either the upward or downward motion of the biceps curl. Remember that the upper arm from the shoulder to the elbow joint should always be in direct line with the hip joint. This photo shows the top of the curl with the upper arm too far forward, causing possible impingement of the biceps tendon origin and too much load being placed on the anterior deltoid (front shoulder).

At the top of the curl the upper arm is still in proper alignment with the front of the hip joint.

NOTE: The bigger your biceps muschle, the shorter your range of motion you will seem.

That is okay; when the lower arm will not move any more independent of the upper arm then the upward motion is done.

OF PROPER BICEPS TRAINING

Good form or bad? — BAD!

Good form or bad? — GOOD!

The wrist, elbow, and shoulder joints should always be in direct alignment to create maximum force on the biceps during a curl. This wide grip (and extreme narrow grip, not shown) puts unnecessary strain on the medial and lateral epicondyles of the elbow joint. This over time will cause golfer’s and tennis elbow.

Good form or bad? — GOOD!

The wrists, elbows, and shoulders are in proper alignment. The E-Z curl bar has a narrow and wide grip, which will keep the joints safely close to proper alignment. For more info on this topic, go to the video www.youtube.com/watch?v=xWtABUzNgE4&list=UUXDYWTUUumSl7aTYegVIIqQ.

Good form or bad? — GOOD!

The upper arm is properly aligned with the front of the hip joint while the elbow joint is fully extended. Always be sure to fully extend the arm at the bottom of each repetition.

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

The wrist, elbow, and shoulder joints are in proper alignment at the top of the curling motion.

PHILLYFIT | 9

NutritionallyFIT

Dip Into the New Year!

The cold air, the rush of a championship football game, the comfort of friends, and a warm fire create an atmosphere of good eats.

Learning to make a few adjustments to dips and what to serve with them can create a healthy snack or a great-tasting side dish that won’t add empty calories for get-togethers.

Dips provide a template in which vegetables, soy, and healthier creamy alternatives can be used without sacrificing flavor. Dips can also be used for sandwich spreads and wraps. Use your favorite crispy vegetable (I love using bok-choy stalks for dipping), whole-wheat pita triangles, wasa crisps or baked tortilla wedges to dip up the flavor.

Butternut Squash Dip Ingredients: • 1 butternut squash (about 2-2 ½ lbs.)

• 1 teaspoon of olive oil • Small diced sweet onion • 4 cloves of fresh garlic • 2 tablespoons of reduced-fat sour cream • 1 teaspoon of cumin • Juice of 1 fresh lemon • Sea salt and pepper to taste Methodology: 1. Preheat oven to 350°.

2. Cut squash in half lengthwise (be careful cutting through the skin); discard seeds and mushy center. Brush cut sides of squash with oil. Arrange squash halves, cut sides down, on a ridged baking pan and place a little water in pan. Cut onion in quarters and bake onions and garlic cloves on same pan — remove after twenty minutes or when browned. Bake squash at 350° for forty-five minutes or until tender. Cool slightly. Peel squash and cut into small chunks.

3. Place squash, onion, and garlic in a food processor, blender or NutriBullet; process until smooth. Add sour cream, cumin, lemon, salt and pepper; blend.

Nutritional profile per serving (¼ cup): 43 calories, 1.5g fat, 1 g protein, and 6g carbs.

Pistachio Edamame Dip

White Bean and Yogurt Dip Ingredients: • 1 15-ounce can of cannellini beans, drained well • 2 cloves of garlic – roasted is always better • 3 tablespoons of 100-calorie plain Greek yogurt • Juice of 1 fresh lemon • 1 teaspoon of red-wine vinegar (rice vinegar is fine) • Dash of Tabasco sauce • 1 tablespoon of olive oil (walnut oil is a plus) • 1 tablespoon of fresh dill • 2 tablespoons of fresh parsley • Sea salt and pepper to taste • Optional: some sun-dried tomatoes go great in this dip Methodology: 1. Drain and rinse beans; place all ingredients into blender/processor except oil; pulse quickly until slightly blended.

2. Add oil while running blender to a smooth consistency; scrape sides if needed.

3. If any dip is too thick, you may add a little water of any leftover soup stock.

All recipes created and tested by John Fairchild, Chef/Nutritionist Healthy Cooking Concepts www.weightlosscoaching.org (267) 273-6552 kickaerobox@yahoo.com 10 | PHILLYFIT

Ingredients: • 2 cups of fully cooked, shelled edamame (green soybeans; frozen is fine) • 1 small garlic bulb • 1 tablespoon of olive oil (for roasting fresh garlic) • ½ cup of low-fat cottage cheese — blend for a few minutes in blender/processer until smooth • 2 tablespoons of shelled pistachios — toasted dry in oven or toaster oven (350º for 6-8 minutes) • ¼ cup of fresh basil • 1 fresh lemon (juice) • ¼ cup of olive oil • 1 teaspoon of sea salt • Ground pepper to taste • Optional: for a creamier and healthier dip, ¼ ripe avocado Methodology: 1. Preheat oven to 400°. Cut off top pointed end of garlic; place garlic on aluminum foil, and drizzle with 1 Tbsp. olive oil. Seal foil and bake for thirty minutes; let cool for ten minutes. Turn oven on to 350º and toast pistachios for six to eight minutes.

2. Squeeze pulp from garlic cloves into cottage cheese that was just processed.

3. Process edamame and pistachios along with cheese and garlic in the food processor/ blender and pulse until slightly smooth — try not to overblend. Add basil and lemon juice; pulse slightly until blended.

4. With processor running, gently pour ¼ cup oil in a slow, steady stream until smooth.

Pulse in salt and pepper.

5. Prepare frozen edamame according to package directions. You may use fresh — cool quickly and remove from shells.

Nutritional profile per serving: (¼ cup, without avocado): 89 calories, 6g fat, 8g protein, and 3g carbs.

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

ALL FITNESS INDEPENDENT PERSONAL TRAINER PROGRAM AT AF-24 and AF WARWICK

Check us out on Facebook and online for more pictures!

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* Separate speed and agility and strength training gyms * Cafe’ for customized food for your clients. * Hammer Strength Olympic Platform * Hammer Strength Jammer * Cardio Equipment * Squat Racks and other various Hammer Strength Machines

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610-945-5447

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

MotivationallyFIT

Make Time and Find Your Motivation to Work Out

By Sgt. Nate Griffin

W

e are entering a new year. It’s full of expectations and promises.

There are the promises of quitting old destructive habits and the establishing of new productive ones. Along with these promises are those of working out or working out more than before. However, have you noticed that when many set out to make good on these promises, the excuses begin to pour in? Excuses like “I just don’t have the time,” or “I’m not motivated to work out today.” This brings me to the question of whether it’s a case of the lack of time or the lack of motivation.

We all have the same amount of time per day to use as we see fit. That’s twenty-four hours. With so many things one can fill the day with, it can quickly become an issue of priority.

After that, I believe it then becomes a matter of motivation. You may find the people who are the busiest are the ones who find the time to work out. It has become routine with them. It has become a way of dealing with the stress of everyday life. A way to keep things in perspective and keep them grounded and focused as well. Yet for the ones who feel the day just will not give them time to train, excuses come all too easy.

The exercise/fitness community has taken advantage of this lack of time issue by creating many of the ten to thirty-minute express workouts we see advertised today. This leaves many in the health and wellness community wondering about the effects of such “microwave” training programs. Setting aside the public’s need to satisfy its fitness ADD, many critics frown upon what many consider less intense programs, believing them

An Army Veteran Says to Find Your Own Way

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to be too lenient. Some believe if you aren’t doing a program that sends you to the ER or you haven’t emptied the contents of your tummy, you haven’t worked out hard enough. Understandably, others believe that if your workout lacks a sufficient amount of intensity such as is needed to challenge your body to change, you may find yourself just spinning your wheels and going nowhere.

There are many exercise programs available to choose from that can deliver the results you’re looking for. You have the ever-popular workout DVDs for private home or office use. There are the dance-based fitness classes, cycling classes, cardio kickboxing classes, HIIT classes, and of course the new baby in the crib, the high-intensity, athletically based, friendly competitive team supportive arena for the “urban athlete.” Keep in mind that not everything is for everyone. Find your groove. Find the system that moves you to remain consistent. If conventional gyms are not your thing, try nonconventional gyms regardless of who criticizes the establishment. You have an option. You can sit on the couch and continue to say, “One day.” Or go to the facility of your choice to do what “moves” you. Not everyone wants to train like they have a life-changing competition coming up or want to sit in a room chanting till they reach nirvana.

If you love to dance, hit the clubs on the weekend and light up the night.

Get moving. If you live long enough, you’re going to get older. Find the program that makes you feel it was designed just for you. Find your corner of the sky. It’s your body, it’s your life, and it’s your time. Invest wisely, because you will have to live with the body you get or damage you may receive if you continue to do what others say you should instead of following your own fitness path.

Lastly, find your motivation. Find the reason you need to fire yourselves up to work out, be it health, wellness, event preparations, rehabilitation or, for many, a second chance at life when coming back from a major injury or surgery. The only thing standing between you

and what you want is you. Get out of your way. Many people can light the fire under you, but you must find the daily kindling to keep those flames burning. If you don’t go after it, don’t expect it to wait around for you. If you give up on your health and wellness and give in to excuses, you’ve just confirmed that not only do you not really want it; you also do not really deserve it. So reclaim your health. Reclaim your life. Reclaim your dreams. Find a program that’s right for you and stick to it till you reach your goal. Then set another goal and reach that too.

Hooah! Don’t make resolutions – make it happen. Move out! ~~~ Sgt. Nate Griffin is a U.S. Army veteran (medical specialist) and a fitness and nutrition specialist from the Penn Foster Career School, with over 14 years in health care as an EKG, EMT, telemetry, phlebotomy and hemodialysis technician.

Currently, he is ISSA-certified in personal training, group fitness training, older adult fitness, weight management, sports nutrition, t’ai chi, and preand post-natal fitness. He is the founder and owner of Professional Touch Fitness and creator of the Ranger Training Workout System.

Through his Center City fitness studio, he has helped several people prepare for and successfully enter the military or complete many local obstacle-course events, and has transformed many with physical issues that otherwise would have prevented them from doing basic exercise programs. He has made various TV appearances and has been featured in fitness magazines as well. He has produced many instructional training DVDs as well as other fitness-supportive products. He has also lectured and conducted workshops and team-building exercises for a local Fortune 500 company and other local businesses. You can reach Sgt. Nate at www.sgtnate.com or cspnow@yahoo.com.

Make 2015 DIFFERENT

& turn your RESOLUTION into REALITY!

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FitnessFIT

X-Force Serious Strength Training Reaches Its Pinnacle

By Roger Schwab Main Line Health and Fitness

“Start thinking not in terms of how much you can lift; rather, how much you can lower!”

W

ith those prescient words, genius Nautilus inventor Arthur Jones unlocked the key to the great potential of progressive exercise.

Forty years later, that promise has been realized with the advent of X-Force, the “final breakthrough” in negative-accentuated training.

We all possess three levels of strength: concentric or positive (lifting), static (holding), and eccentric or negative (lowering.) Negative strength is approximately forty percent greater than positive strength and static strength is midway in between.

According to a study published in the British Journal of Sports Medicine in 2009, “Eccentric (negative) training performed at a high intensity was shown to be more effective in promoting increases in muscle girth. Eccentric training showed a trend toward increased muscle cross-sectional area measured with MRI. The superiority of eccentric training to increase muscle strength and mass appears to be related to the higher loads developed during negative contractions.” (Roig. M. et al., Br. Sports Med. 43: 556-568:2009.)

According to Ellington Darden, Ph.D., “When the strain on the muscle is focused and intense from multiple repetitions with controlled negatives, the movement mechanisms at the microscopic cellular level – actin protein filaments and myosin movement molecules – pull apart and tear slightly. All growth from strength training must be stimulated

by preparing and slightly tearing at least some of the involved actin and myosin tissues. That slight tearing is the catalyst for repair and overcompensation.”

Science seems to indicate that negative work is possibly the most significant phase of the repetition. The question is, as it has been since Arthur Jones emphasized the negative, “What’s the best way to apply that information to the workout?” After all, with a barbell or conventional machine, even by “accentuating” the lowering (negative), you can only lower what you can lift, which is less than desirable considering that the trainee is forty percent stronger during the lowering phase of the rep. Using a barbell necessitated the use of spotters, who would have to coordinate a handoff of the heavier resistance to the trainee, who would then lower the resistance. A faulty handoff presented problems and potential injuries.

Due to this and many other problems, the concept of negative training and its great promise was lost – until now! X-Force equipment designed by Mats Thulin of Sweden and his X-Force team of engineers has taken a giant step towards refining and perfecting the negative-accentuated training system by solving those problems.

According to Dr. Darden, the approach involves a “tilting” weight stack powered by an electric servo motor. As the user begins the lifting stroke, the weight stack tilts to a forty-five-degree angle, instantly reducing the selected resistance by approximately twenty-nine percent. At the apex of the positive stroke, the tilted weight stack returns to vertical, and then the user lowers one hundred percent of the selected resistance.

For example, on the X-Force Pec Seated Press machine, you select 140 pounds. As you start the positive phase, lifting the resistance, you are moving 100 pounds (29% less than 140). Quickly, in 0.5 of a sec-

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

PHILLYFIT | 15

begin to shrink. As insulin sensitivity in the muscle ond, the weight stack goes back to the vertical elevates, glucose and nutrients are directed preferposition as you do a controlled negative rep entially into muscle cells and they expand.” with 140 pounds (40% more than 100 pounds).

At Main Line Health and Fitness, we have Ideally, the set is completed in five to eight reps. found that ONE thirty-minute X-Force session per So, what are the practical applications week is all that is needed and in most instances all of X-Force training? Main Line Health and that can be tolerated. Very efficient it is; very easy, Fitness has been utilizing this equipment since it is not. Since we at MLH&F have most likely had January 2012. To say that the results that we the most experience worldwide with X-Force, we have stimulated are staggering would be an have somewhat of an understanding about what understatement. In my own case, at seventy we have found to be proper protocol. Our evidence years old, I have found these workouts to be is empirical and we have not attempted scientific the most productive of my life. At an age where research. However, Dr. Darden’s new book, “The most trainees are simply trying to maintain their Body Fat Breakthrough,” explains his research into current levels of strength and halt the inevitable negative-accentuated training and how it affects fat ravages of sarcopenia, the degenerative loss of loss and lean muscular gain. It is valuable reading muscle mass, I have stimulated lean muscular for anyone interested in this “revolutionary get-backgains as fast or faster – and certainly more efin-shape program.” ficiently – than any previous type of training. I Roger Schwab MLH&F is comprised of nearly seventy might add that I have been training for fifty-plus Main Line Health and Fitness percent women members and initially presented us years, having at one time established Pennsylvaa challenge in an attempt to enlist a significant number of women into the nia state Olympic and powerlifting records in my weight class. My body X-Force program. What should not have been surprising to us was the weight is up; my body fat is down, significantly. This is a game-changer, osteogenic effect of X-Force training. Soon we were seeing bone-mass innot supposed to occur at my age. Younger trainees are seeing far better creases as well as lean muscle-mass increases. We always recognized that results, both men and women. Leaner and stronger in a fraction of the strengthening the function muscle would have an effect on the structural time! Hyperbole? Hardly! The results that X-Force can stimulate must bone. Now, we were seeing the outcome on “t scores” first hand. be experienced to be understood.

In our opinion, X-Force training is paramount to realizing the great poWhat is the SECRET behind the result-stimulating effect of tential that is possible from medically sound progressive exercise. It seems, X-Force machines? from our experience, to be the “next step” if not the final step itself.

According to Dr. Darden, who has done extensive research with this The results stimulated by X-Force have simply, yet definitely revoequipment in Gainesville, Florida, “X-Force, with its tilting weight stack lutionized training at our facility. I encourage you to try it. We would be that overloads the negative stroke with forty percent more resistance, happy to answer any questions about our programs and our use of X-Force. makes a deeper inroad (muscular fatigue within the set of an exercise), Interested trainees can ask for Roger Schwab at Main Line Health faster and more thoroughly, than does normal training into an exerciser’s and Fitness, (610) 527-2200. starting level of strength.”

Darden’s intense research has led him to groundbreaking conclusions regarding hormonal changes and negative training.

According to Darden, “Apparently, the deep inroad into starting strength, stimulated by X-Force, stimulates the production of growth hormone (GH) and insulin-like growth factor 1 (IGF-1) that not only lead to muscle hypertrophy, but can also oxidize fat-cell content at a faster than normal rate. Releasing fat rapidly is probably assisted by another related hormone’s anabolic influence on both muscle and fat.

That hormone is insulin.

“Apparently, intense X-Force training decreases the effect of insulin on fat and increases the effect of insulin on muscle.

“In other words, with negative-accentuated X-Force training, the deeper inroad diminishes insulin sensitivity among fat cells and they

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PHILLYFIT | 17

By Mary M. Nearpass

B

ringing family together to break bread is one of the highlights of any gathering. However, bringing family together to toast bread, wash dishes, cook meal after meal after meal, listen to customer complaints, and cover payroll, utilities, and taxes can wear on any family member. After thirty-five years working in the family restaurant, Holly Fosnot grew weary of the constant, g-force stress, and longed for something else.

Growing up in Lower Gwynedd, Holly married and settled down with her husband, Rick, and two dogs, Romeo and Julius, in North Wales. Holly was an on-again, off-again exerciser, like many of us. The long hours, seven days a week at the restaurant, certainly didn’t make it easy to commit to a regular fitness regimen. But in 2011, Holly joined the Horsham Athletic Club, and began sticking with her new routine. She found it served as a great stress-reliever after long hours at the restaurant. “One day I walked by one of the ongoing fitness classes held, and I stopped and stared in amazement at this one class particularly: the Gravity Training System. It definitely caught my attention, so I went in and tried a free class and that was all it took. I loved it. I knew I was going to be hooked. What I did not know was this trainer, Jewel Kessler, was coming in to sub and after I took her class, I knew I liked her style of teaching. So I immediately switched to her class and asked her if I could personally train with her. At that time I was forty-five years old, 5’ 1”, and weighed 145 pounds. This was June of 2012.

“When I had my first session with Jewel, she immediately picked up on my hip discrepancy and rounded shoulders and started to do exercises with me to help with strengthening and balancing.

I began doing Gravity twice a week, a personal training with Jewel once a week, and just kept getting more and more addicted, especially when I started to see my body change.”

Holly began working with Jewel (learn all about Jewel at the end of this article) for a little over a year. “I was there so much that Jewel, Donna Vogel, and Brian Schneider (two of the certified personal trainers at HAC) kept teasing me to go get certified to personal train,” she remembers. “So one day I was fed up with the restaurant business and went online and found that AFAA was holding a three-day course at the Cornerstone Fitness Center in September 2013. I signed up for it and went and got my certification in September of 2013.”

Holly was on her way to a new way of life, except for one small side step along the way. Holly was born with congenital hip dysplasia and was beginning to get bone spurs and osteoarthritis in her left hip, and was in awful pain. So Holly decided to have the recommended hip replacement in hopes of relieving her constant pain. Holly was scheduled to have surgery on November 8, 2013 at Chestnut Hill Hospital, and asked Jewel to take her fitness to the next level to get her ready for this surgery. Sure enough, she did get Holly ready. Holly was back at the gym four weeks later, taking her first Gravity class on December 29. In February of 2014, Holly was asked if she would like to teach Gravity.

She jumped on it, signed up for the ACE online course, and was hired by the Horsham Athletic Club in March as a full-time employee.

What Is Gravity?

The effect of gravity usually conjures up images of droopy skin and sagging eyes, but in this particular case, it definitely works to your advantage. The Gravity program at the Horsham Athletic Club is the TriState region’s (Pennsylvania, New Jersey, and Delaware) premier Gravity training facility. It offers the most effective resistance trainings focusing on functional fitness. It uses the internationally renowned Gravity Training System (GTS)®, MVe Pilates Chair, and TRX® and suspension training, as well as P90X small-group training. All trainers bring you the best func18 | PHILLYFIT

DEFYING GRAVITY

FitnessFIT

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Holly Fosnot

tional resistance training programs offered in the fitness industry. They offer workouts that truly change your body, enhance your well-being, and improve your long-term health. Personalized trainings empower you to work at your level of fitness while challenging you to improve overall strength, flexibility, balance, coordination, and cardiovascular condition. Small-group trainings are offered for all levels of fitness, from beginner to seasoned athlete. No matter if you are just starting an exercise program or you have been training for years, people enjoy working out on Gravity at the Horsham Athletic Club because it is fun, effective, challenging and results are guaranteed!

Gravity small-group trainings offer forty-five-minute strength and fifty-five-minute Pilates sessions, as well as specialized trainings in MVe Pilates Chair, TRX, and P90X Remix, in twelve-week sessions. Anyone can join and see dramatic results with the Gravity Training System (GTS), which features a moving glide board and eight different levels of resistance.

Resistance is gauged from the individual’s body weight using a cable and pulley system offering a very controlled and safe workout for your joints and spine. The lowest incline offers a resistance of five percent of your body weight. At the highest incline you will use approximately sixty percent of your body weight. With over 250 exercises you will experience a different, dynamic, and challenging workout every time you attend. Plus, the workouts are set in a comfortable boutique-like studio so you can focus on your own workout and not be distracted by what’s going on in the club.

There are many benefits to training with Gravity at the Horsham Athletic Club. You will see quick results, reduce and eliminate lower back pain, improve body composition, use your own body weight for natural resistance, improve range of motion, improve posture and body alignment, increase total body strength, and improve endurance and stamina. Plus, the core stabilization benefits are huge to help with overall joint stabilization and transfer of power. But best of all, your metabolism will be revved up for up to twelve hours after your workout, which helps with fat mobilization and energy production.

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Anyone can join Gravity at the Horsham Athletic Club at any time.

Drop in for one workout or sign up for the current session. No matter what, you will receive an incredible workout that is results-driven and addicting. The professional, experienced, and well-educated Gravity Trainers teach you to have the best, safest workouts in the industry. “You will see results quickly and you will feel better, look leaner, have more core strength, and define muscles with each workout,” according to Jewel.

In Summary

This is a low-impact but intense workout, from which I could tell that my muscles would be aching the next day, yet I couldn’t wait to try it. It’s already a favorite among top celebrities and athletes.

The combination of moves works well, and the freedom to change the intensity of your workout by increasing or decreasing the incline means it’s suitable for all abilities. The groups are small so you are guaranteed help and attention from your trainer. Their motto is, “Six weeks to change your body; twelve weeks to change your life. Guaranteed!”

When Holly first began working out just two years ago, she weighed 145 pounds. She was far from obese, but not where she wanted to be. Today she is 115 pounds and maintains her weight by consistently working out, mostly with the Gravity Training System (GTS). Holly works out hard six days a week, sometimes multiple times a day. Her diet motto is to eat everything in moderation. She doesn’t believe in dieting to lose weight.

Holly, despite her hip dysplasia and consequent hip replacement, is in the best shape of her life. “I can’t thank Jewel enough for changing my life. She is an amazing, wonderful, caring person who taught me one simple thing: to believe in myself! We are now co-workers and Gravity Trainers together, and I am still learning from her. We also have an amazing special friendship together. I love her like a sister!” ~~~ Jewel Kessler is Gravity Manager at the Horsham Athletic Club, and a Certified Gravity Trainer, Certified Personal Trainer, Certified MVe Pilates Chair Trainer, Certified TRX Trainer, and Certified P90X Trainer. Jewel has over ten years of experience in the health and fitness industry. Her certifications include Certified Personal Trainer (NASM), Group Fitness (AFAA), Personal Training (efi Sports Medicine®), Kickboxing (AFAA), Gravity® (efi Sports Medicine®), TRX® and Suspension (Fitness Anywhere), Pilates Mat (AFAA), MVe Pilates Chair (Peak Pilates®), Spinning® (Mad Dogg Athletics), and P90X® (Beachbody®). She has had the privilege to be the manager of the Gravity program at the Horsham Athletic Club since 2008. She has experience training individuals ages eight to seventy-five years old that have a wide range of fitness abilities from beginners to fitness enthusiasts, athletes to seniors. She often speaks about how to lead a healthy lifestyle at community events, seminars, and corporate meetings. She aims to provide trainings that are challenging, dynamic, fun, affective, entertaining, and time-efficient.

Every day she is inspired by people driven to meet their fitness, nutrition, and health goals. She is honored to be a part of anyone’s life that is committed to lead a healthy, positive and fulfilling lifestyle. To learn more about Gravity, MVe Pilates chair, TRX, or P90X trainings, please contact Jewel at (215) 675-4535, gravitycenter@msn.com, or www.TheGravityCenter.com. The Horsham Athletic Club is at 400 Horsham Road, Horsham, PA 19044. ~~~ Mary N. Nearpass has been working in the healthcare 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.

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

PHILLYFIT | 19

PhysicallyFIT

Prevent Overuse Injuries...

HowExercise Becomes aReal Pain

By Marty McLoughlin oes your elbow, knee, hip, shoulder, neck or lower back hurt even though you are an active healthy person? Has that pain been perD sistent for more than two weeks? Are you wrapping your joints, applying

pain-reducing ointments or taking anti-inflammatory medications just to get through a workout? You could be suffering from overuse injuries.

Gyms, personal training studios and boxes are opening up everywhere these days. Big gyms offer lots of fancy equipment and multiple group exercise classes that may not be familiar to the patrons as instructors are always trying to push the creativity envelope to the limit in order to draw in a new and larger client base. In the fitness studio or globo-gym or box, you are hoping that your personal trainer/group class instructor or coach really understands how exercise program design applies to your goals and abilities, and that the instructor knows how to guide you safely through the workouts.

Exercise program design to create a balanced, beneficial result is a complicated endeavor in a one-on-one situation and even more complex in a group exercise environment. Try to imagine the level of knowledge and experience necessary for a coach or personal trainer to meet with a potential client, assess their abilities, disabilities and current level of health, and then design an appropriate exercise program to fit that individual. Then, the instructor must be able to recognize the daily, weekly and monthly results of that exercise program regarding how the client is healing and progressing or regressing.

Sometimes program adjustments should be made but are ignored.

In a one-on-one environment, it can be difficult for inexperienced personal trainers/coaches to make critical adjustments and it is almost impossible in a group exercise environment to attend to the specific needs of any one individual.

Yoga, Pilates, Zumba and boot-camp classes are not exempt from the challenges of quality control regarding proper form and biomechanics during group exercise. Today more young people are getting involved in high-intensity exercise routines. Current physical therapy statistics show a sharp rise in overuse injuries in the eightteen- through

20 | PHILLYFIT

twenty-five-year-old age category over the last five years. Prior to 2010 there were less intense and better monitored programs like true gymnastics programs, martial arts, and organized sports that had a more experienced, better educated and seasoned coaching/training staff. Now the fitness industry is being flooded with instructors who may have received their training/certifications in a weekend workshop and then began to offer gymnastics, powerlifting, and weightlifting training/classes for children as young as five years old with absolutely no experience or understanding of youth anatomy and physiology.

There are many very important factors that fitness professionals need to be aware of regarding human physiology. Coaches/trainers need to receive specific training regarding prevention of overuse injuries in children and adults. Parents of young children need to also be aware of the imminent dangers of overuse injuries that instructors can unknowingly or ignorantly inflict over time on the joints of youngsters.

It is very difficult for a young child to recognize what is “bad for their body� and how to effectively communicate that to parents and instructors without feeling that they will be scolded or ridiculed. It is during this developmental period in a child’s life that most overuse injuries begin and they continue through adulthood.

These injuries do not happen overnight. They come from excessive amounts of organized sports, on-the-job repetitive activity, and improper exercise techniques. Overuse injuries are not limited to young people.

Consider the sedentary adult who decides to purchase a high-intensity exercise DVD or to participate a group weightlifting class with no specific one-on-one instruction to support complex movements. They may quickly suffer from overuse injuries.

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

It is a challenge for adults to recognize when it is time to stop exercising through pain and to know exactly how long an injury needs to rest so it can heal properly. People sometimes think working through pain earns them a badge of courage but it usually brings more serious pain and injury. Some exercises can be hazardous without proper-age based strength training prior to be sure ligaments and tendons are prepared for the amount of stabilization needed, especially in young children. Many people, whether they are new to a fitness routine or have been at it for years, suffer overuse injuries.

The most common injuries are usually preventable. There are basically two types, acute and overuse. Acute injuries are generally the result of a traumatic event or accident. These would include sprains, strains, serious muscle tears, and fractures. These types of injuries in fitness facilities are very rare and generally happen to people outside of the gym. The second type of injury is the one most commonly seen, an overuse injury.

High-intensity training is on the rise —Olympic lifting and numerous mud-running events have swept the country, so overuse injuries have been occurring at an extremely accelerated rate. As more people decide to get off the couch and engage in group class activity where their bodies are not totally prepared, the downward spiral leading to injury begins.

I spoke to Douglas Armstrong, PT, CHT, and an owner of the Hand and Orthopedic Physical Therapy Associates, P.C. about overuse injuries as he sees them frequently in his very busy practice. He is a graduate of the Thomas Jefferson University program in physical therapy in Pennsylvania and New Jersey and has been at it for the last twenty-four years.

Doug is an avid weightlifter and former nationally ranked and national record-holding power lifter, so I consulted him because of his unmatched experience and complete understanding of fitness-related overuse injuries.

He said, “Overuse injuries take time to inflict. They are the result of repeated microtrauma to the tendons and joints. Common examples include

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tennis elbow, lateral epicondylitis, golfer’s elbow, medial epicondylitis, rotator-cuff tendinitis and impingement, runner’s knee, jumper’s knee, Achilles tendinitis, patella/femoral problems and shin splints.”

Many of Doug’s clients are suffering from overuse injuries. A great number of them are young people both from sports programs and fitness-related activities. He said, “The overuse injury starts as a child due to many factors and they follow us into adulthood. In a youngster or pre-pubescent child, the muscles have not grown or matured to fit the changing bone length. This creates hypermobility in joints. Many children are overweight (15-22% of children under eightteen), have very bad postural habits, and have muscle imbalances. The bone growth plates have not closed yet, protecting the living, growing skeleton for proper development. Most people do not realize that in young girls for example, the bone growth plates remain open for two years after the menstrual cycle begins.” All the while, instructors sometimes work children just like adults.

Think about it: as a child after you fell or hurt yourself, did you get right up and keep going? Sure you did, and that is what most kids will do in sports and group class activities. Children involved in sports may not want to show signs of weakness and they simply do not understand the importance of joint health as it will apply to their adult years. The muscles on a youngster cannot properly support the joints, they lack coordination and their bodies respond to training in an entirely different way than adult bodies do.

Doug said, “The amount of growth-plate injuries in children from repeated impacts is astounding. Most instructors have absolutely no knowledge regarding bone growth plates, nor do they have the time to devote 100% of their attention to each individual to be sure that proper form is being used during sports or fitness activities. Starting young, people need to get professional formalized specific training to develop strength over weaknesses.”

Most overuse injuries are preventable with proper training and exercise program design, including planned rest periods.

Doug also said, “As more mud-type runs and uncontrolled group exercise activities continue to emerge in the fitness industry, overuse injuries will continue to be on the rise.” Think of something you as an adult would take for granted, like throwing a baseball. The ball to us is light and manageable. We have great muscular control, years of proprioceptive experience stored in our nervous system and great strength (as opposed to a child). The ball to a young child is large, heavy and awkward to throw. They have poor biomechanics, hypermobile joints (not double jointed; there is no such thing), and insufficient muscle/ tendon strength to get the ball to go where the coach may want it to go.

What usually happens next? The coach says “throw it harder” and the elbow, wrist, shoulder and neck injuries begin.

Let’s try to understand what happens after you exercise. The human body is a fantastic machine. Its job is to find a way to adapt to every stress it is put under. As you are working out, your fitness condition actually decreases for twenty-four to thirty-six hours after you are done .Your body is in a stage of breakdown and repair immediately following a workout session. This is one of the main reasons that proper post-workout nutrition and rest are so critical to making gains both in muscle mass and performance. Not allowing your body to rest and repair properly will continue to decrease your condition (leaving you in a catabolic state) with each workout that you do. Being sure that your body is getting the appropriate amount of water, calories, vitamins, and minerals and rest is critical in the repair process. It will allow you to work out aggressively again. Thirty-six hours after an intense workout, the muscles, tendons, and ligaments will have had ample time to repair themselves for the next onslaught. If, however, the next day you perform similar exercises or operate at a similar level of intensity, those tissues may not have had enough time to repair and they will start to break down.

Keep in mind that ligaments and tendons are avascular, meaning they do not have a blood supply or the blood supply is very limited, unlike

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

PHILLYFIT | 21

muscle mass that is flooded with blood every second. Muscles can heal significantly faster, but the tendons and ligaments can take days to repair. Take the shoulder, for example. If one day you are doing pull-ups and the next day you are doing overhead presses and the next day you are doing pushups, that is three days in a row that you have affected every ligament and tendon surrounding the shoulder joint. There was no time for the ligaments to repair. It will not take long for those tendons to start to become thickened and inflamed, which can lead to fraying and eventually tearing.

The repair process of ligaments and tendons is called remodeling. This process involves both the breakdown and build-up of new tissue. Tissue breakdown always occurs more rapidly than rebuilding, just like fat storage happens faster than fat reduction. It is much easier to break tissues down than it is for your body to repair them, especially if your nutrition is not on point. Most beginners in exercise routines and fitness programs have very

22 | PHILLYFIT

poor technique, which may predispose them to overuse injuries.

In a group class situation, there is rarely enough time for a single instructor to monitor the precise movements of everyone in the room.

In my closing conversation with Doug, he said, “The average age and level of health of my clients has not changed; it is around 45 years old. My practice has seen a rise in injuries related to exercise trauma from Crossfit, weekend mud runs, P90X video training, and adolescent sports. The injuries are related to lack of good exercise technique, poor fitness, and embarking on a routine that is way too advanced for the participants. Poor supervision and inadequate education of those teaching and leading these exercise regiments paired with a total lack of knowledge of human physiology is a major factor in the type of exercise-related overuse injuries I see each day.�

So the bottom line here is that exercise can be dangerous and requires knowledge, patience, and close professional supervision to insure that the exercise program is safe and balanced, and provides the desired results.

There is no one-weekend instructor certification program that is truly adequate regarding transfer of critical human physiology knowledge. I believe most people would not make a choice to go to a doctor, dentist, surgeon or physical therapist who received their diploma in one weekend. Unfortunately for the fitness instructors who obtain their certifications through a weekend course, they can only learn from making mistakes and injuring people. The ultimate hope is that trainers learn from their mistakes and make the appropriate corrections.

The program you are starting should have a low level of injury instances. Our bodies are in this for the long haul, so do your research. Our joints, ligaments, and tendons need to last us a lifetime.

With an appropriate exercise program, good nutritional habits, and plenty of rest, you can remain injury-free. Listen to your body, never do any exercise that you are not totally prepared for, and never be afraid to ask questions. Make sure you are doing plenty of specialized exercises to help reduce muscle imbalances. Give your body more rest than you think it needs, eat clean and organic whenever possible, and keep those overuse injuries at bay.

Remember, overuse injuries begin when we are young and follow us through adulthood. It is never the last thing you did that causes an overuse injury.

It is all the things you have done with poor biomechanics during your lifetime that eventually add up to exercise becoming a real pain. ~~~ Martin McLoughlin is an ISSA Certified Master Trainer, Nutritionist and Functional Training Specialist. He is CEO of Extreme Fitness Personal Training (circa 2001). He has been featured in numerous magazines, won multiple coaching awards and has been featured on TV news segments and radio.

He is a sought-after motivational and educational speaker, offering nutrition and exercise workshops to school children and adults all over the Philadelphia area. Martin is a Trainerspace.com, 5-Star rated personal trainer.

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

IronmanFIT

p o l e n v a e l D rP ... u o Y ction A f o

By Eric “Fitman” Brown

T

hese are the most real words I’ve ever written. What if you are out of shape, broken, weak and unhappy? What if you hate your job or you are with the wrong person? What if you are frustrated, stressed or are overweigh/underweight? Are you are aging faster than you should and your life as a whole is not where you want it to be?

My question to you is what in the blue sky are you going to do about it? Are you going to complain to your friends and family about how your life is just so awful? Are you going to just talk about change all day and then take absolutely no action? Are you going to go to the local bar during “happy” hour and drink your sorrows away in a river of good ole Jack Daniels? Or better yet, are you going to take some mind-altering drugs to take your mind off of things?

The problem in today’s culture is a major lack of accountability. The easy way out is popular like the number-1 song on the Billboard Top 100. The majority of folks will turn to the above scenarios when they are faced with adversity. Many people will complain, talk that talk, drink excessively or do harmful drugs. And that tired and common pattern of action has absolutely, positively no value.

A wise man once said, “The ultimate measure of man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”

TOD AY!

Essentially every man and woman on the planet feels great when they are comfortable. But your true character will be ultimately be revealed when you face adversity. At this point you will either swim to the surface and move forward or you will sink into the ocean of oblivion and go backwards.

What will allow you to face adversity head-on is developing a solid plan of action. In order to make progress in life, you must have a plan. I know I was a mess before I developed a plan for my life in 2008.

A plan of action does not have to be hard to design, but you must develop it in order to change your situation from negative to positive. A plan without action is just a dream. You do not want to be “Dave Dreamer” because anyone on the planet can dream. It takes a different type of person to put the dream into motion, take action, and turn the dream into reality.

Are you out of shape? Start exercising today.

Are you broke? This is America; there are many crafts, hustles, and professions that you can get into.

If I could start my career as a barber and a personal trainer with no consistent income at the beginning, then you can start something too.

Are you weak both mentally and physically? Start to embrace challenges.

A tough challenge will make you tough.

Train hard and enter some competitions.

You will be mentally and physically better for it.

Are you out of shape?

Start exercising TODAY! January/February | 267-767-4205 | www.phillyfit.com

PHILLYFIT | 23

Are you unhappy?

Get involved with something that consistently makes you happy!

Are you unhappy? Get involved with something that consistently makes you happy.

I love fitness and I am involved with it daily. You may love art, music, or even stamp collecting. Make time for it every day.

Do you hate your job? Most Americans do. Find your passion and follow up on it. Plan this out smartly so that you are not flat broke in the beginning like I was. It will be rough in the beginning, but it will pay off in time if you stay with it and work hard.

Are you with the wrong person? You want to start a family now and he/she says let’s wait five years? Do you all constantly argue over everything and I mean every little thing? If you have serious philosophical and life differences, then it may be time to move on. I’m no relationship counselor, but you being unhappy and stressed is not worth it. Trust me; I have been there.

Are you overweight? Then it is time to drop the fast food and junk food and begin to eat correctly and exercise. There are endless resources available on health and fitness including this terrific magazine, PhillyFIT. I even hear there is a fantastic website at FitmanPerformance.com. Check it out.

Are you underweight? Stop complaining that you are a hardgainer and start to lift and eat for real. Lame machine workouts and pathetic cardio will get you nowhere. You may never be as big as Arnold, but you can maximize your small frame. I’ve been where you are.

Are you aging faster than you should be? A lot of smoking, drinking, sleepless nights, and poor nutrition are the likely cause. Begin a plan to slowly cut down your consumption of the smokes and tonics until it is minimal. While there is nothing wrong with a social drink, pounding like a frat boy will only add years to your body and definitely to your face. Aim for seven to eight hours of sleep, and eat correctly, too.

Are you unsatisfied with where your life is? I know that by addressing the above health, career, and relationship issues, your satisfaction with your life will grow like a freshly planted tree.

24 | PHILLYFIT

I do not have all of the answers to develop your plan of action for every scenario. But I can and want to help you develop your plan of action when it comes to training, nutrition, and a positive mindset. Adversity and stress impact us all. But like Rocky Balboa said, “Life is not about how hard you can hit. Life is about how hard you get hit and keep moving forward.”

Today is a great day for you to develop or find someone to help you develop a plan of action to help you move forward. I welcome you to please watch my video “Plan of Action” at www.YouTube.com/user/Fitman83. I truly hope it can inspire you to make positive changes today! ~~~ Eric “Fitman” Brown is a NASM-certified trainer (CPT, PES, and FNS) in Philadelphia, PA. As a former NCAA sprinter, he specializes in strength and conditioning for athletes, physique training, and nutrition counseling. He has also competed in the Mr. Natural Philadelphia bodybuilding competition and in the Keystone Games powerlifting competition. Eric trains his clients at the WC Fitness Studio at 6769 Germantown Ave. in Mount Airy. To reach Eric for training or nutrition plans you can contact him at Fitman@FitmanPerformance.com, through his website at www.

FitmanPerformance.com, or at www.Youtube.com/user/Fitman83.

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

FIT for a Cause

Climb For A Cause on March 21

By Jim Brennan

S

tair-climbing has earned a reputation as a vertical marathon because it requires moving your entire body weight vertically rather than horizontally. The sport is a total body workout that exerts the cardiovascular system, making it excellent for cross-training. It also burns roughly twice as many calories as other sports.

Sound enticing? Then give it a try at the American Lung Association’s 9th annual Philadelphia Fight for Air Climb on Saturday, March 21, 2015. Participants of all athletic abilities are invited to register for the challenge — climb 50 floors, a total of 1,088 steps, up Three Logan Square. Most people who can walk 3 miles are able to climb 50 floors, and those who don’t think 50 floors is enough can sign up for the Century Climber — 100 floors.

Many people never heard of the Fight for Air Climb until a family member or friend contracted lung cancer and they registered to raise money for lung-cancer research. That is how Kristin Holubec got involved last year to support her dad, Bill, an active fifty-eight-year-old triathlete, cyclist, and outdoor enthusiast diagnosed with stage-four lung cancer. Kristin organized a team, Holubec’s Hunnies, with 22 climbers including her sister Blair, other family members, and friends. They raised more than $4,200 for the 2014 climb. Her dad lost his battle with lung cancer in May, but that hasn’t deterred Kristin from setting out to build a bigger team and raise more money for the 2015 campaign.

You can register as an individual, join a team, or start your own team. First responders and the military form teams consisting of four personnel from the same unit or division who compete in the First Responders and Military Challenges. The fastest cumulative team time receives awards. The race isn’t conducted wearing their gear, though competitors are invited to participate wearing gear later in the morning. First responders and military personnel who wish to participate in one of these challenges can register for those teams. You can organize a team of family, co-workers, or specialized personnel such as a Law Enforcement or Trade Union team. An awards ceremony is held shortly after the last climber is done with top finishers in age-group categories and gender receiving medals. Top fundraisers also receive awards.

A post-climb celebration is held at the Tir Na Nog Irish Bar & Grill, 16th and Arch Streets for climbers, family and friends who enjoy a specially priced breakfast and lunch menu, as well as other specials. A live feed of the climb will start showing at 8:30 a.m. for anyone who wishes to watch their loved ones climb.

To register as an individual or start a team, go to www.lunginfo.org/phillyclimb. To have your questions answers and to learn about sponsorship opportunities, contact Caroline at (610) 941-9595, extension 414, or email chutchinson@lunginfo.org. Registration is $25 plus a $100 fundraising minimum. Registration for the 100-floor Century Climb is $50 plus the same $100 fundraising minimum.

Facts about lung cancer • Lung cancer is the leading cause of cancer deaths in the U.S., killing roughly twice as many women as breast cancer each year since 1987.

• Think lung cancer only affects smokers? Think again. More than two-thirds of lung-cancer patients never smoked, or quit years or even decades earlier.

• In the last 35 years, the lung-cancer death rate has fallen 21% among men while INCREASING 116% among women.

Asthma is the leading cause of missed school days Studies have revealed that emergency-room visits for asthma-related incidences in Philadelphia are higher than the national average.

Additional studies have shown that asthma

is greatly impacting Philadelphia children in particular, with approximately 22% of the area’s children being diagnosed with asthma — nearly double the national rate. Local Philadelphia children’s hospitals report that more than 16,000 children make emergency-room visits for asthma-related incidences each year.

COPD, which includes emphysema and chronic bronchitis, is the third leading cause of death in the U.S. Contact Information Caroline Hutchinson, Area Director American Lung Association in PA 527 Plymouth Road, Suite 415 Plymouth Meeting, PA 19462 Phone: (610) 941.9595; Fax: 1-888-496.5757 Email: chutchinson@lunginfo.org ~~~ You can follow author Jim Brennan at Rite2Run, www.rite2run.wordpress.com.

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

PHILLYFIT | 25

PHILLY’SFITTEST Fat to fit

Our readers‛ inspirational images and stories

Ahmad Pyett Personal trainer Owner of Excel mobile fitness 215-820-3666

Hi! My name is Maureen Brooks, 52, from King of Prussia, PA. In my mid-30’s I was 160 pounds. Being fit is about making a choice to no longer be overweight. I've committed to staying fit so much that now I have become a personal trainer at the club I started as a member, Fairmount Athletic Club in King of Prussia. I am a huge proponent of body-weight exercises, especially push ups, pull ups and the use of TRX straps.

Danladi McSeed @ World’s Gym in Northeast Philly

Nicolle Moser, 41-year-old mother of 2 boys (ages 2 and 12), an NPC competitor, personal trainer, group fitness instructor and manager of Retro Fitness of Turnersville, New Jersey.

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!

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Kristin L. Schmid, 32, Philadelphia, PA 12th Street Gym and LIFT Gym in Philadelphia

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

PetsFIT

Water in the Pool as important as

Water in the Bowl!

By Natalie Campbell, VMD, CCRP (Rehabilitation)

M

any of us can relate to experiencing surgery, a sprain, or aching joints caused by arthritis, sports injury or accident. Most likely our doctor prescribed physical therapy (PT) as part of a treatment or recovery plan, in addition to, or to replace medication.

But what about our pets who suffer the same conditions such as surgery, trauma, arthritis or muscle and joint fatigue? During recent years, physical therapy, or more commonly referred to in the veterinary world as “physical rehabilitation” for companion animals has become increasingly popular and available. Much of the same equipment is used with both human and animal rehabilitation – with slight modifications and incentives for four-legged vs. twolegged patients.

What is Physical Rehabilitation?

Physical rehabilitation is the non-invasive treatment of injury or illness with the goal of decreasing pain and restoring or improving function after skin, bone and ligaments have been injured or compromised.

This is achieved through a variety of hands-on, physical techniques such as therapeutic exercise, manual therapies and electrotherapeutic treatments and hydrotherapy.

What is hydrotherapy (water therapy)?

Range of Motion (ROM) and quality of movement, relaxation and pain relief. Plus, the sounds and touch of water are mentally soothing.

Which pets benefit from hydrotherapy?

Most pets are soothed by water (even cats grow accustomed to it).

Benefits are seen specifically in pets that are athletes and working dogs; who are in need of conditioning; who are undergoing surgery - before and after; with neurologic conditions; who are geriatric experiencing arthritis, weakness or pain; or, who are overweight and in need of weight loss.

Water – The Perfect Medium As one of the earth’s essential elements, water offers many benefits beyond cleansing and drinking. Water possesses a number of uniquely amazing properties that provide benefits to a patient that other forms of therapy do not deliver. In its use for rehabilitation, these properties include Relative Density, Buoyancy, Surface Tension, Viscosity and Hydrostatic Pressure.

Relative Density Relative density of an object is the weight of the object compared to the weight of an equal amount of water. This is important in determining how well an object will float in water. For example, a big dog (50+ pounds) will need more water than a small dog (less than 25 pounds) to achieve the same level of weightlessness.

When we think of physical therapy or rehabilitation, we readily think of massage or exercise, but water has been proven to be a critical element for patients needing weightlessness and resistance as part of their recovery and restoration plans.

Buoyancy

What are the benefits of hydrotherapy for animals?

Using water in animal physical rehabilitation fosters strength building, improvement of muscular and cardiovascular endurance, exercising with increased confidence that may not be present on land, improvement in

Buoyancy is defined as the upward thrust of water that ultimately creates an apparent decrease in the weight of a body while in water.1 In other words, the better the buoyancy, the less weight and pressure placed on the limbs. This is important as it allows a patient to move without having to bear full weight on injured, weak or painful body parts, thus allowing for more effective exercise.

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PHILLYFIT | 27

Surface Tension Surface tension is literally the rigidity on the surface of the water created where air meets water. This is created when water molecules stick to one another. This is important because patients must use strength to break these bonds before forward progress can be made. For example, a diver has an easier time of penetrating the surface of the water because he enters it with his hands in a small point as he breaks the surface, vs. someone belly flopping with all limbs splayed.

Viscosity Viscosity is a measure of the thickness of a liquid. The viscosity of water is greater than that of air thereby making it more difficult to move through water, which aids in strengthening muscles and improving cardiovascular health. Viscosity combined with buoyancy may also help to increase patient confidence by giving patients exercising in water a greater amount of time to react.

typically between 83 and 90 degrees Fahrenheit. The pet’s family is present to provide encouragement and reassurance. Treats or toys may be used to motivate patients, and chlorine or salt (bromine) are the most common forms of water sanitizers.

Underwater Treadmill An Underwater Treadmill is a rectangular chamber consisting of clear Plexiglas sides. Patients step onto the belt of the dry, empty treadmill. The door is closed and sealed and water begins to fill slowly upward from the floor of the unit. Once the water reaches the desired level the belt is started and moves at the speed determined by the hydrotherapist.

Benefits provided by the underwater treadmill • •

Hydrostatic Pressure •

Hydrostatic pressure is the force that is exerted equally on all surfaces of a body that is immersed in water. This is very important for animals with paralysis or who do not move around much as it provides the benefit of moving excess fluid and blood accumulated in lower limbs back to the heart.

• •

Encourages a natural walking or trotting pattern of movement.

Fosters improved active range of motion, especially in extension of joints.

Speed, water level and interval times are tailored to the patient’s needs.

As water level is increased the amount of weight the patient is required to bear is decreased.

A valuable tool in gait evaluation as patients walking though water appear to be moving in slow motion.

Types of Hydrotherapy There are typically two types of animal hydrotherapy – heated pool and underwater treadmill. With each treatment, the water temperature is

Heated Pool Hydrotherapy in a pool or other body of water (such as a lake) also provides unique benefits. Patients wear flotation devices and are

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Rehabilitation with Hydrotherapy Natalie Campbell, VMD, CCRP Chelsey Davey, DVM Kristin Jankowski, VMD, CCRP David Mazzoni, Hydrotherapist

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REHABILITATION CENTER WITH HYDROTHERAPY The VSCD Rehab Center offers appointments Monday through Saturday with evening hours. Services include: underwater treadmill, heated therapy pool and exercise room in addition to Class IV cold laser, thermotherapy, massage, neuromuscular electrical stimulation, therapeutic ultrasound, and therapeutic exercise and treadmill.

28 | PHILLYFIT

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

typically accompanied in the water by a hydrotherapist who continually monitors the patient.

Benefits provided by pool therapy Provides a non-impact form of therapy beneficial for patients with balance or weight bearing challenges that would preclude them from exercise in the underwater treadmill.

Improves active range of motion of joints, especially in flexion.

The hydrotherapist hands are on the patient allowing evaluation as well as manual gait patterning, resistance, massage, and stretching.

Exercise may be intensified by the use of jets or other devices, which provide resistance.

Precautions for hydrotherapy Hydrotherapy is a useful therapy option for most animals, but conditions such as extreme fear, a compromised cardiovascular or respiratory system, animals with surgical incisions or wounds that are not fully sealed or completely healed, or patients with urinary or fecal incontinence, vomiting or diarrhea may benefit more readily from land therapies.

A Restoration to Health Because of the amazing properties of water, hydrotherapy can be an integral, non-invasive part of a pet’s healing and pain management protocol – allowing both owner and pet to work together to restore health. ~~~ 1. Millis D, Levine D: Canine Rehabilitation and Physical Therapy, Second Edition, Philadelphia, PA, 2014, Elsevier DR. NATALIE CAMPBELL is a 1998 graduate of University of Pennsylvania School of Veterinary Medicine. After veterinary school she completed a small animal internship at South Shore Animal Hospital in Massachusetts. She has successfully completed and passed the Certificate Program in Canine Physical Rehabilitation at the University of Tennessee and is a certified canine rehabilitation practitioner (CCRP). Dr. Campbell’s clinical interests include the application of complementary therapeutic modalities to decrease pain and speed recovery from injury/illness, as well as to provide compassionate care for both clients and patients. She is a member of the Delaware and American Veterinary Medical Associations. As director of the Rehabilitation Center @ the Veterinary Specialty Center of Delaware, Dr. Campbell oversees veterinarian-directed programming and is joined by Dr. Chelsey Davey, and Dr. Kristin Jankowski, CCRP, along with hydrotherapists David Mazzoni and Nicole Lipson Perella, and assistants Amanda and Hannah.

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ABOUT VSCD The Veterinary Specialty Center of Delaware (VSCD) is a state-ofthe-art veterinary hospital offering advanced and urgent care, as well as rehabilitation, 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. VSCD specialists are trained in the world’s most advanced treatments and techniques in the specialized areas of cardiology, CT imaging, critical care, internal medicine, oncology, ophthalmology, pain management, anesthesia, acupuncture, rehabilitation with hydrotherapy, 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 | 29

NutritionallyFIT

What’s the Point of a Pre-Workout Supplement?

Most people believe that pre-workout supplements are nothing more than copious amounts of caffeine that overstimulate people prior to working out. However, the category was developed as a means to maximize performance while training, whether it is weightlifting or a more endurance-driven activity.

Plenty of products still benefit athletes in their training in regards to strength, power output, and endurance.

Most products contain caffeine; is this going to improve training?

This is entirely dose-dependent. Plenty of pre-workouts are very high on their caffeine dosage; although this may provide a quick jolt of energy, it can have negative impacts on training.

Caffeine is a vasoconstrictor, which actually reduces blood flow by lowering the amount of volume that can pass through blood vessels. While training, it is always good to maximize blood flow to ensure adequate oxygen and nutrient delivery. Taking too much caffeine will impede blood flow and can result in reduced endurance and/or muscular power output. However, taking a modest dose, between 100 and 200 milligrams, can stimulate the nervous system and cause a state of wakefulness and alertness while having minimal negative effects on blood flow.

What ingredients in pre-workouts actually boost performance?

Numerous ingredients in pre-workout supplements have benefits as far as being ergogenic aids. The most basic of these ingredients would be electrolytes. Electrolytes promote optimal fluid balance in tissues, which is necessary when the body is under physical stress such as that produced by rigorous physical activity. Chelated minerals, which are more bioavailable, are signs of a pre-workout geared towards maximizing hydration.

Other ingredients, such as L-taurine and glycerol, promote maximum intracellular fluid volume, which not only elicits a better “pump” while training, but also ensures adequate water volume within muscle tissue.

Finally, creatine, one of the most studied ingredients in sports nutrition, has a myriad of benefits in regards to training and athletic performance. Its primary function is ATP regeneration. ATP refers to Adenosine Triphosphate, which is used to fire off muscular contractions in a very short, very intense fashion.

It is the system tapped into by the body prior to the anaerobic or aerobic system. Higher creatine phosphate stores, one effect of creatine supplementation, leads to faster ATP regeneration, which means more power output within a very short period of time.

Overall, pre-workouts have their benefits. Modest amounts of stimulants coupled with simple, proven, ergogenic aids usually lead to a more legitimate performance-geared product. Products like Tru Savage Nutrition’s Tru Instinct combine ingredients such as those mentioned to deliver a comprehensive workout aid.

30 | PHILLYFIT

FIT15

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

PetsFIT

Safe Home and Outdoor Cold-Weather Exercise for Your Dog Tips to Keep an Energetic Pooch Happy in the House

By Tamar Paltin Head Trainer, Perfect Pooch BA, CPDT-KA, AKC CGC Evaluator

W

inter is here! Snow, cold weather, and shorter days are finally upon us. If you have an active or playful dog, this can mean more time spent indoors and potentially more home destruction than you care to imagine. Knowing that your dog needs more stimulation and energy expenditure, there is plenty you can do to entertain your pup inside while instilling good habits and behaviors for the future.

While some dogs love to run and play outdoors regardless of the falling temperature, you may not always want to be out there with them, which can lead to a pretty frustrated pup. To keep your dogs happy and warm this winter, plan ahead and prepare some fun indoor activities that engage their minds and bodies.

Instead of offering your dog a full meal in a bowl for breakfast or dinner, try making a game of mealtime. This is one instance where playing with your food can be fun and stimulating. There are many commercially made puzzle toys on the market today; choosing one your dog will enjoy is as easy as judging his or her play style. If you have a smaller dog who likes to chase things, you might want to consider a

treat ball or cube. Larger dogs (or dogs susceptible to bloat) can still have fun, but consider a stationary board game, puzzle, or wobble toy. Giving your dogs the chance to engage with their food in a more thought-provoking manner can give them an outlet for their mental energy and keep them occupied far longer than a simple bowl feeding.

You can even freeze kibble inside a Kong© with some broth, yogurt, or peanut butter for a tasty twist on meals.

If your dog is used to regular playtime in your yard or out on a walk, but you need to curb outdoor time, try engaging in some indoor fun. One great game to play with your dog is hide and seek. Start with two people and have some great treats or toys ready. While one person hides, the other can distract the dog. The hider can then call the dog and reward with a game or snack once found. This gives the other person a chance to hide and repeat the game. This is a lot of fun for you and your dog (especially if you can get some kids in on the action) and can also reinforce a strong recall. Mixing training into play is an all-around win.

Did you ever build a pillow fort as a kid? Well, you can put your fort-designing skills back into action to teach your dog some house-safe agility. Using pillows, chairs, broomsticks, etc., you can build a simple and safe obstacle course for your dog. Try tunneling under a few chairs, jumping over a broomstick, or you can even weave around pillows. A

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PHILLYFIT | 31

tasty treat or fetch ball can be used to help motivate your pup over the obstacles. Agility games are fun (and tiring) and can be a great way to get in some exercise while staying in the comfort of your own home. Indoor agility can also be a good time to practice hand targets and the “stay” command if you’re looking to add some training into your playtime.

For those who enjoy outdoor activities regardless of the conditions, you can start working on sled-pulling or skijoring this winter. Teaching your pup to pull a sled or you on skis can burn excess energy and let your dog get a good workout in a safe and stimulating way. You can even teach your dog to pull a small plow and let him or her help shovel your driveway or sidewalk.

If you choose to spend time outdoor this winter with your pup, it’s important to keep a few safety tips in mind. For breeds with a short coat or short muzzle, the cold can be hazardous, so be sure to bundle them up in appropriate winter gear and offer plenty of warm play breaks as needed. If your neighborhood uses salt to prevent ice formation, you should try to walk your dogs on unsalted areas and be sure to wash and dry their feet as soon as you get home to prevent paw injuries. For your own home, you can buy pet-safe salt alternatives to help with any icy conditions. When you can’t avoid salted areas, foot protection may be needed but be sure to buy only soft shoes or covers, as hard-soled shoes can lead to joint injuries for dogs because they do not walk heel-toe the way people do. You may also notice packed snow or ice on long-haired pets. Simply use the low setting on your hair dryer or a warm towel to help break up the larger chunks.

By planning fun and stimulating indoor activities for your dog this winter season, you can help eliminate boredom and reinforce good behavior all while keeping you both warm and dry.

Happy training! ~~~

Tamar Paltin is the head trainer at Perfect Pooch in King of Prussia, PA, a full-service dog-care facility.

Before coming to Perfect Pooch, she attained her bachelor’s degree in psychobiology from Arcadia University and began formally working with animals at the Zoological Society of London and, more locally, the Elmwood Park Zoo before deciding to work primarily with dogs and people. After fostering and training over 150 dogs, Tamar earned her CPDT-KA from the Certification Council of Professional Dog Trainers, the only independent certifying body in the U.S. She is also an AKC CGC Evaluator and S.T.A.R Puppy Educator, and continuously attends seminars and workshops to stay current in dog-training methods and theories. Tamar is busy titling her bull mastiff, Tzilah, in obedience, rally, and therapy work and teaching her rescued Lab mix, Cleo.

Open Every Day Free Evaluation All Breeds Welcome Dogs Must Be Social 200 King Manor Drive King of Prussia, PA

www.perfect-pooch.com

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610.337.7698

Thanks to everyone for their business in 2014 and we look forward to serving you again in 2015!

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calendar of events

JAN/FEB PLACE YOUR CALENDAR LISTING BOXED LISTINGS FOR ONLY $75 CALL 267-767-4205

JAN. 17, FEB. 21, & MARCH 21

Winter Pickle Run Road and Trail Series 3 and 3.4-mile courses; no timing.

Time: 10am Place: Ridley Creek State Park, Section 17, 1023 Sycamore Mills Rd., Media, PA Phone: (610) 328-3979

FEB. 7

JAN. 1

SRA New Year’s Day 5K 5K and kids’ races (ages 2-13) in Swarthmore.

Time: Registration 9am; race 10:30am; kids’ races 11:45am Place: Lamb-Miller Field House, Swarthmore College, Swarthmore, PA Phone: (610) 574-6881 Web: www.swarthmorerecreation.org

JAN. 3

Athlete’s Closet Winter Series Stroller and pet-friendly 5K run or walk.

Time: Registration 8:30am; race 9:30am Place: Athlete’s Closet, 11 N. Five Points Rd., West Chester, PA Cost: $30 Phone: (610) 692-4922 Web: www.athletescloset.com

JAN. 10

Winter Running Group Training Train for the Broad Street 10-miler, Hot Chocolate 15K, or Love Run Half Marathon.

Time: 8am Place: Total Performance Physical Therapy, 1501 Lower State Rd., Suite 308, North Wales, PA Phone: (215) 997-9898 Web: www.totalperformancept.com

Athlete’s Closet Winter Series: Run for Love 5K Stroller and pet-friendly.

Time: Registration 8:30am; race 9:30am Place: Athlete’s Closet, 11 N. Five Points Rd., West Chester, PA Cost: $30 Phone: (610) 692-4922 Web: www.athletescloset.com

FEB. 14

Cupid’s Undie Run 1-mile run; fundraiser for the Children’s Tumor Foundation.

Time: Registration 12pm; race 2pm Place: Philadelphia, PA Phone: (215) 450-8706 Web: www.cupidsundierun.com Cupid’s Cranium Run 2015 5K Run/1-Mile Walk Time: Registration 9am; race 10am Snow date: Feb. 21.

Place: Pope John Paul II High School, 181 Rittenhouse Rd., Royersford, PA Phone: (610) 792-0430 Web: www.atleastkids.org Cupid’s Chase 5K Community Options Inc. is proud to announce

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its Seventh Annual Cupid’s Chase 5K Run at Hemingway’s Restaurant, 612 Boulevard in Seaside Heights, NJ. All proceeds will go towards supporting people with disabilities within Ocean County. It invites walkers, runners, joggers, and rollers (baby strollers and wheelchairs) of all ages to come out and participate. Singles wear Available T-shirts and taken people/couples wear Unavailable shirts. Even if you can’t join in the race, come support a great cause and have a good time doing so!

Time: Registration 8am; race 10am Cost: Early (before Feb. 13), $30; race day, $50 Phone: Diane D’Orazio, (609) 693-1700

FEB. 21

Fireside Frostbite 5-Miler Time: Registration 7:30am; race 9am Wissahickon High School, Houston and Dager Rds., Ambler, PA Web: www.aarclub.com/Frostbite/home.htm

MARCH 7

Athlete’s Closet Winter Series Stroller and pet-friendly St. Patrick’s Day-theme 5-miler.

Time: Registration 8:30am; race 9:30am Place: Athlete’s Closet, 11 N. Five Points Rd., West Chester, PA Cost: $30 Phone: (610) 692-4922 Web: www.athletescloset.com

MARCH 14

4th the RunofIT 5K Benefits the CYO sports of Nativity of Our Lord Church.

Time: Registration 4pm; race 5pm Place: 625 W. Street Rd., Warminster, PA Phone: (610) 662-9609 Web: www.nativitycyo.org/apps/webstore/products

MARCH 21

Fight for Air Climb Race up 50 flights of stairs in one of Philadelphia’s skyscrapers!

Time: Registration 7am; race 8:30am Place: Three Logan Square, 1717 Arch St., Philadelphia, PA. Awards and celebration at Tir Na Nog afterwards.

Cost: Participants are required to register for $25 and raise at least $100.

Phone: (610) 941-9595, ext. 414 Web: www.lunginfo.org/phillyclimb

MARCH 29

Love Run Philadelphia Half Marathon Time: 8am Place: Eakins Oval, Art Museum, Philadelphia, PA Phone: (856) 308-7522 Web: www.cgiracing.com/theloverun/Home.aspx 2015 Kevin Cain Make My Day 5K Time: Registration 1:30pm; race 3pm Place: Annunciation Parish Hall, Brookline Blvd., Havertown, PA Phone: (610) 789-1722 Web: kevincain.org Julianne’s Journey 5K Run/3K Walk Also kids’ fun run. Benefits scholarship fund.

Time: Registration 7:30am; race 9am Place: Spring-Ford High School, 350 S. Lewis Rd., Royersford, PA Cost: $25 if you register by March 22; $30 day of; $15 for kids’ fun run.

Phone: (610) 909-8784 Web: juliannesjourney.com

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 Buck Ridge Ski Club Place: Bryn Mawr, PA Web: www.buckridgeskiclub.org Bucks County Ski Club Place: Doylestown, PA Web: www.buckscountyskiclub.com Central Ski Club Place: 76 Kelmar Ave., Frazer, PA 19355 Phone: 610-644-8898

MIXX Fitness: A Personal Training Approach To Group Fitness Not everyone can afford a personal trainer, but at MIXX Fitness, our customers are our clients! All instructors are certified personal trainers, and our small group classes of under 10 people provide personal attention and supportive relationships to help you reach your fitness goals once and for all!

MIXX Method: It is imperative to change your workouts regularly. MIXX Instructors will do this for you! Our

schedule is full and constantly changing. Class formats include: Spin, TRX, Kettle Bell, Pilates, MIXXed Drills HIIT Class, MIXX In Motion: Jump Rope Conditioning Class.

MINI MIXX: We have just added Kids' Fitness to our schedule! Kids' Flex & Core: Pilates Based Class and Kids' Fit: Cardio and Strength Endurance Training. Classes are grouped by ages. 4-7, 8-12.

124 East 7th Avenue Conshohocken PA 19428

Visit us online: www.mixx-fitness.com

215-290-4484

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

PHILLYFIT | 33

Eastern Pennsylvania Ski Council Web: www.easternpaskicouncil.org 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

South Philly Striders Running Club “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 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 1020 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

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34 | PHILLYFIT

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.

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.

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 30º cancel. Organizers: Elliot Titcher, etitcher@thecpa.com, Claire Tanzer, jctanzer@ comcast.net, John A. Dwyer, dwyerja@verizon.net, and Samer Eid, samereid1@gmail.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

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

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 Delaware County Pennsylvania Road Runners Club Email: info@delcorrc.com Web: http://www.delcorrc.com/

For information, contact Patricia Roschetz Director of Admissions 215-672-5050 ext. 268 proschetz@archwood.org www.archwood.org