March-April 2013

TAP-N-BURN FITNESS

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PhillyFIT I 3

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publisher’s page

Full

The tables have turned. I’m taking care of Mom and the kids are taking care of me. Somehow, we all just make it work. Sound familiar?

Read on.

Every now and then, people stop me on the street and ask about this Publisher’s Page. Some readers are taken aback by my personal, unplugged, unabashed rants. The expectation of the majority is that I would have used these blank pages to extol workout advice, maybe provide healthy eating tips or even report on the latest exercise craze. Instead, I open my soul, spill my guts and ramble on about what I’m dealing with month- to- month, yearto -year. What’s the motive to my madness? My thinking is that being “FIT” is just as much about emotional fitness as it is physical fitness. Who knows? My own from-theheart anecdotes might even help a couple readers along the way. Many have told me, on several occasions, that if they’re blue, depressed or just feeling low, getting to the gym is so much harder! Believe me, I get this. When my spirits are crushed, the last thing I want to do are crunches. But, I strap on a set and haul my butt there because I know that working out releases endorphins and we all know what endorphins do!

My point? PhillyFIT isn’t just about the fitness community at large. That community is made up of thousands of thinking/feeling people who go through peaks and valleys, just like me—highs, lows, curveballs and speedballs. When I sat down to think about this issue, I felt good for the first time in a long time–less stressed out, a little less anxiety-laden and yes, a little bit more like myself. Here’s why…

My Best Friend is Five.

Now, a lot of people may raise a brow at that, but it pales in comparison to what I’m about to tell you, which is the man I admire the most in the world is twenty-five. Since we’re on a confessional role at the present, I might as well divulge that my idol, the “A Number One Dude” who rocks my world every day, is fifteen. Lastly, my 4 I PhillyFIT

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Mommy and Savannah

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PhillyFIT I 5

treasured and cherished confidant is seventy-five. No, they’re not my Facebook friends; they are actually real, three dimensional folks that I interact with each and every day. You got it! I’m referring to my FAMILY - my daughter, my sons, and my Mom.

What about my own peer group? My contemporaries? Gal pals and male companions? Well the “pushing-fifty crowd” has fallen off my radar a bit and it’s purely circumstantial. It’s not like I don’t want to down some chardonnay fireside with good conversationalists, movers and shakers, lamenting about that darn hill that we’re all about to be over! It’s just that my family has been in the front row of the production called MY LIFE for a while now. And guess what?

It’s okay. Whether I’m playing Barbie’s or reading Reader’s Digest out loud or whether I’m making a three-pointer in my driveway or learning how to rig an engine so it rips loudly, I’m happy. I’m getting back to me, ‘cause for a while there, I lost myself in someone else’s quicksand. Thankfully, I got out before I went under completely. * * * What I’ve realized is that I’ve come full-circle. Yes, middle age will give you perspective, while it’s simultaneously zapping yesteryear’s Energizer Bunny in you! I’m now taking care of my Mother, helping to get her health and Chi back in the right place. Following my Father’s death, my Mom’s health started to decline. Heck, so did mine actually. Losing my beloved Dad still leaves me speechless and at a loss, but beyond that, even my own nuclear family dynamic changed. And that didn’t help my Mom’s mental or physical state much either. She became frail and unmotivated, just sort of reclusive and withdrawn. Hard to believe the honky-tonk chick, calling card of year’s past was coming to a screeching and palpable halt, right in front of my eyes. I think that worry and stress got the best of her as she began to slowly neglect herself. Last week everything finally caught up to her and Mom unfortunately suffered a mild to moderate heart attack. On top of her cardiac issues, she also has a massive bleeding ulcer in her gastric system. Honestly, we nearly lost her just when things started looking up again. But this is life, this is “normal stuff” now, as opposed to the totally out-there, abnormal ‘stuff’ that we had been enduring and I can handle this. My family can handle this! We Appenzeller ‘kids’ can do it. We always have! Our heads are clear and our skin is thick.

Mom spent about a week in Doylestown Hospital. Thank goodness for the staff, as usual, who have bailed my loved ones out of trouble more than once. We’re all getting her back on her feet one step at a time. It’s not enough just to plan her day. We collectively decided that we needed a long-term solution in order to battle her health issues as a team. Yes, she is included in this discussion, which I’ll take as a first sign of hope and turn-around. We have urged her to take better care of herself and we’re all committed to help. I think for the first time in a long time, she wants to, as well. I see that sparkle in her eye; it’s just that it takes all of us to drag it out.

The past year I have learned that my family and I can’t force my Mom to care about her well-being. When your somewhat stubborn, senior, parent stops any form of exercise, stops eating and sleeping on a decent schedule – beware no good comes from this. The sayings are true - an active body tends to stay in motion, and an inactive body tends to stay sedentary. Energy begets energy.

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Well, one thing’s for sure, Mom didn’t raise me to just kick back, turn a blind eye and let her slack. No way! Up and moving she will be, back to ‘happy road’ if I have anything to do with it. After all, how many times has she done this for me? I mean come on; I think I took that trip one too many times for any parent to have to endure!

Anyway, back to my point. Enough of this lying around the living room twenty-three hours a day, feeling depressed, watching hours of HGTV programming. That’s for the (old) birds, not my Polish, hardnosed, Momma bird.

My family is simply inspirational. They’re resilient and triumphant, at any age. Where did they come from, I mean, really? Did I have anything to do with any of this?

Each family member has his/her struggles, and yes, change is hard. There’s no doubt about it. There’s only one thing harder than change itself—it’s how you choose to deal with that change, how you come out of it. I sit back in awe and learn, from the masters around me each and every day.

THE NEW NORMAL When I was a teenager, I remember watching One Day at a Time.

This TV sitcom, which debuted decades before “Reality TV”, was a cultural phenomenon. Somehow, this show seemed to capture the human spirit in the most realistic way. That theme song is still in my head even as a type. Although I secretly longed to be Valerie Bertinelli (and then later really wanted to be her after she married rock legend Eddie Van Halen, and again after her incredible Jenny Craig weight loss… sorry, I digress), I was mesmerized by Bonnie Franklin’s character, Ann Romano. Back then the term ‘single mom’ didn’t resonate with American families. It was frowned upon and was just one of those things about which no one talked. I was too young to understand the challenges, the cultural cold shoulder, and the shame. All I knew was that she was my hero. I just couldn’t figure out how she did it! How did she manage to work and take care of her kids?

For the longest time, I thought that ‘Schneider’ was the Dad of this family until my Mom explained that he was the “Super” and was the only one in their apartment to fix things. I was thirteen at the time this iconic show peaked and just couldn’t wrap my head around the whole absentee father-thing.

As I matured, I learned that families really do come in all shapes and sizes. Right around age fourteen it just clicked with me. My family traveled a lot and I was pulled in and out of many national and international schools. Seeing the world like that will give you an amazing point of view. I remember having a conversation with my Father one summer afternoon, when I was about that age. I said, “Dad, what if I never get married. What if I never find the love of my life? Do you think someone will love me as much as you love Mom?” My father’s eyes widened and he seemed uncomfortable, like there was a gnat circling his head or something. “Jami, why are you worrying about such a thing like that right now? You’re going to have to keep men away with a few bat swings, or actually, I will! Let’s talk

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about this when you get a little older.”

I persisted, “But Dad, if I don’t marry, then I’ll never have a family and that’s really horrible. I really want a family some day. What if I can’t find the right man?”

“Jami, listen. I know that someday you’ll find your Prince Charming and he will whisk you off your feet. Now stop this crazy talk and let’s go to the barn so I can watch you ride your horse.”

“I really want a family some day Dad. I want someone to take care of, and I want someone to take care of me.”

“Jami, that’s a nice wish, and I’m sure it will come true someday.

You are going to make a wonderful wife, a marvelous Mom and I have a feeling that a family is definitely in your future. ‘Cause I want to be a Pop-Pop, you know, someday.”

Ding! Ding! Ding! That’s it! A family is in place to take care of one another, plain and simple. To this day those words ring true. And even though he’s been gone, I can still feel my Father’s wisdom and love wrapped around me like a warm, cozy blanket. Dad was right.

He often said, “There’s no such thing as ‘normal’. If we all spent time doing a little less judging and labeling, and a little more listening and understanding, perhaps the world might be a better place for us all.”

TOSS YOUR CALENDAR IN THE TRASH AND FORGET ABOUT IT. We all have one. You know, that calendar in your kitchen or dining area that lets everyone know what family members are up to. Okay, so thanks to Savannah, ours is a whiteboard that looks more like ‘Let’s-Play-Teacher Day’, but yes, it’s a great tool for parents and kids alike. We’re all such little robots. We live and die by schedules in our phone and on our walls. I challenge you to toss your schedule in the garbage for one week. That’s right! Forget trying to watch every soccer practice, doing your workouts (I’m sure I’ll get hate mail for that one), using the Play Stations, participating in the carpool for band practice, and going to Parent’s Night at school.

Re-schedule all non-urgent doctor’s appointments. Don’t grocery shop unless you really need to and forget doing the endless laundry.

Ignore that check engine light for just a few more days and step outside of your comfort zone. Jettison the dreaded calendar!

That’s right; I challenge you. Now you might ask, “What the heck am I going to do with all that family time?” Well, I’m sure you’ll think of some really fun activities. Dust off that game of Scrabble. Not! Forget that idea. Okay, here’s one: we are all having a blast playing each other in that new app my kids found for “What’s the Word” game. Holy S%*@, that is so much fun! Trying to beat each other to figuring out what the blank word is, what a hoot! I don’t think any of us realized how smart (or dumb) we really are!

Take a walk as a family. Visit a near-by town that you’ve always wanted to walk through and explore. Think of all the times you said, “When I get around to it,” and then act. Is it too weird to even sug-

gest finding some kind of meal to cook, or at least sit down and plan a favorite food night or theme together? And better yet, to even sit and eat it at the same time together!

There are many ways to rekindle that family feeling. Man, in my family all I have to do is throw on the radio and we all start dancing like the freaks we are. Okay, so the fifteen-year-old just stares mortified. But deep down, he’s dancing too, and we all know it! It doesn’t have to be expensive. Spring is here. It’s a time of rejuvenation and introspection. The flowers are popping up, green leaves are saying hello again and the sun’s rays are kissing our backs. Wow, our backs! Yes, those workouts have paid off because boy do our backs look good! And guess what? It feels good. It feels even better when you’re outside with loved-ones breathing in the honey-suckle laced air, listening to the humming birds and catching those cool fireflies.

Nerdy or not, it’s the “New Cool.” Really!

Jami’s Top 10 Ideas for Spurring Quality Family Time

1. Grab an apron and get cooking - This is the best place to start and my best advice is to keep it simple. Plan a ‘taco night’ (and stick to it). Bring back ‘spaghetti and meatballs Sunday’. Everyone helps, everyone eats, and then everyone cleans. It’s that simple.

2. Go to the library (remember that place, the one with the books)- Make sure that everyone has a library card and explore the library in your town. I was amazed to find really great movies, CDs and even games. The point is, interests are shared and then that spurs discussion (i.e. “Hey Savannah, I didn’t know you like bugs. Let’s go explore in the backyard next weekend!”)

3. Camp out in the backyard - Hokey as it may seem, the Brady’s got it right. It’s just downright fun, add S’mores, a couple ghost stories (flashlight on your chin is a must) and bam, a night to remember and no remote spotted in anyone’s hand! Books, a radio and a couple retro games like hangman and tic-tac-to make it ‘campy’.

4. The ‘Show and Yell’ game - Everyone loves to complain, even little ones. I like this activity because it gives them an outlet to complain and raise the roof on something that they’ve wanted to get off their little chests! Basically, you ask participants to bring an object and talk about why they don’t like it or what they would change about it. It’s funny; you’ll be surprised for sure!

5. Break out a vintage workout video (yes, fitness just got fun) - Everyone has them in stowed away in attics and basements. Jack, Jane, dig out those workout vids from the seventies and eighties and have a blast. They are priceless and so are the workout outfits. It’s even more fun when you dress up like the video stars.

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PhillyFIT I 7

6. Journal, journal, journal - Any Life Coach will tell you that keeping in journal is a healthy, cathartic way to deal with emotions and stressors. What’s even more interesting is reading experts from the words that we write. Yes, it takes bravery, but I’ve found that when one person starts (limit it to two minutes per person) then others want to read their journal too.

Most of the time it’s silly stuff, but sometimes joy results because you actually hear the love that another has for you. It can be magical.

7. Just take a hike! - Or get out and take a walk or a run. Heck, it’s spring ya’ll! Explore your own neighborhood and count the different types of flowers, dogs, and/or trees. Feed the birds or ducks. Catch butterflies.

Figure out how many steps it takes to get around the block. Taking a hike in your own neighborhood can be really fun. The fact that you’re doing it together speaks volumes and others will notice your close sense of togetherness and pride.

8. Picture this! Okay, it’s just plain fun to look through old photo albums. I remember thinking, “Gee, my parents actually had a life before I was born.” Kids love looking at their own baby pictures and pictures of their parents when they were young. It spurs stories and…

9. Did somebody say, “Bash?” - This is my tenth year of the now famous PhillyFIT Bash. Here, I’m unaBASHedly promoting this family-friendly event. Check phillyfit.com for information and details on the next big PhillyFIT Bash and bring the whole family! There’s something for everyone to learn and explore at any age! The live demos are always a hit with the kids. From cool kiddy Zumba to black belt, blockbuster, performances where everyone cheers and claps. It’s a really good time!

10. Cousin who? - It’s always fun to surprise someone, especially when that someone is a distant aunt, cousin or second cousin. Why wait until the holidays to pay a visit to dear Aunt Zelda? Think about the shot of happiness you could give to your family’s elders.

It’s also fun to meet new babies of the family. Last year I took my kids on our first-ever “baby hop!” We visited a few new tiny tots and had a blast. Try it!

There are great websites out there that give you the lowdown on cool things to do and try around the Greater Philadelphia Area.

The following are a few of my go-tos when I am seeking fun family entertainment: visitphilly.com • phillyfunguide.com • kidsincentercity.com uwishunu.com • philadelphia.about.com • phillyfun4kids.com Hey, put some spring in your step! Write me at Jami@PhillyFITMagazine.com and tell me what you like to do with your family when the weather warms up.

Best Wishes!

letterstothepublisher Jami, Just a note to help with your grammar.

On page 6 you say that “A Jami rant was eminent.” Of course what you meant to say was that “A Jami rant was imminent!” Hope this helps. I love you, the magazine, and your entire message. Will be at the FIT Bash in the Spring.

Happy New Year to your family and the entire PhillyFIT community!

Harry Heinzl Hello Jami, My name is Michael Cusack I am a trainer and owner of FitCamp Philly.

We love your magazine and everything you guys/girls do. We want to know how we can become a part of your magazine, we want in!

Sincerely, Michael Thank You Jami, For ALWAYS pushing yourself in all aspects of your life-from PhillyFIT, to parenting, to your personal life, your fitness life, and more!!! You are a CONSTANT inspiration to all of the

very thankful and fortunate people who have met you or have gotten to know you through PhillyFIT. THANK YOU! You are a tremendous role model to people of all ages. You are ALWAYS striving to be the BEST publisher, boss, mother, friend, daughter, and so much more. Thank you for all of the blood, sweat, and tears that you have put into making PhillyFIT the outstanding magazine that it is today. You are not only stunning but have a heart of gold. Thank you for opening your life to your readers through your Publisher's Pages. Please know that when you are celebrating life and rejoicing in successes, we are right there with you cheering you on! There is nothing that you can't do! When you hit a speed bump or obstacle, we are right there with you, cheering you on.

Thank you for being there for your readers, too, by continuing to add more features and services to the PhillyFIT franchise. I wish you all the best in 2013!"

Meg Ebner Member of B&R Health Club

PHILLYFIT FAMILY

Published by: Jalynn Concepts, LLC Publisher: Jami Appenzeller Art Design/Production: Jessica Binder Copy Editors: Heather Hoehn, Bev Appenzeller Cover Photography: Picture of Allyssa Landis by Trés Bombshell Photography. Other photos courtesy of previous PhillyFIT Bashes.

Publishers Page: Photography by Joe Chielli, Church Street Studios Calendar Of Events: John Beeler Ad Sales: Jami Appenzeller - jami@phillyfitmagazine.com Rita Henry - PhillyFITRita@aol.com Distribution Manager: R.I.P. Jim Appenzeller All inquires are welcome...

Call us NOW! (267)767-4205 www.phillyfit.com Jami@phillyfitmagazine.com 21 Sunnybrook Dr., New Britain, PA 18901 Advertising Deadlines: Reservations for the May/June 2013 issue: Ad Reservation Due By: April 5, 2013 - Ad Copy Due By: April 10, 2013 PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bi-monthly, distributing magazines to more than 800 locations in the Philadelphia, Bucks, Chester, Delaware and Montgomery Counties. Address all submissions of advertising, calendar entries, photos, inquiries and letters to the above address. PhillyFIT Magazine does not assume responsibility for unsolicited materials. PhillyFIT Magazine will assume that all unsolicited materials are being submitted for possible publication and should the material be published, no fee is due to the submitting party. It is our understanding that the submitting party holds models' releases on photographs submitted. 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. plus.google.com/u/0/104869413385959199641/posts www.facebook.com/PhillyFITMagazine

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PhysicallyFIT

Recovery From Injury:

Easing Back Into Fitness

By Timothy P. Amann, D.O.

Whether you are a competitive athlete, someone who exercises regularly to stay in shape or a couch potato, you will most likely have to deal with an injury that interrupts your routine at some point in life. Injury refers to the loss of function of a body part, such as a muscle strain, ligament sprain, tendonitis, or more serious issues like a fracture or ligament tear. A lack of muscle strength, inflexibility, or imbalance can predispose you to injury. Injuries also occur as a result of overuse. The best ways to reduce the likelihood of injury are to stay fit, choose your activities wisely, utilize proper form, and participate in adequate warm-up, stretching, and cool-down sessions. As our population ages, we see many more orthopedic injuries. Meniscus (cartilage between the upper and lower leg) repairs are becoming more common. Obesity can also cause injuries. The stress to joints resulting from being overweight can cause hip pain, knee and ankle injuries. Injury can also be caused by poor posture while driving and computer work, which increases the possibility of neck and shoulder injuries. When an injury occurs, take action early.

Ignoring pain often leads to injuries that are even more severe.

Signs of injury can include the following: - Pain even when the body is at rest - Pain within the joint - Swelling or discoloration - Extreme tenderness to the touch - Pain that persists following an extensive warm-up session - Increased sensation of pain during movement or weight-bearing activity In addition, you may see these signs when an injury first occurs: - Sensations of pain, tingling, stiffness, or numbness - Audible click, snap or pop when the injury occurs - Variation in the normal size, position, shape or color of the affected body part - Inflammation manifested by redness, swelling, pain, impaired function, and elevated skin temperature at the injured area Injuries common to exercisers: - Sprain (stretched or torn ligamentous tissue) - Strain (over-stretched or torn muscle tissue or tendon) - Fracture (separation of bone part) Other types of orthopedic injuries can manifest themselves in the following ways: · Capsulitis: inflamed joint · Tendinitis: inflamed tendons · Tenosynovitis: inflamed tendon sheaths 10 I PhillyFIT

· Bursitis: inflammation of the fluid sacs located between the bone and muscle that helps maintain normal motion

The fastest way to return to normal activity is to give your body the time it needs to rebuild its strength and conditioning. Too often the tendency is to stop exercising completely once an injury occurs.

Many people are unaware that fitness training and injury recovery go hand-in-hand. After any injury, you should discuss any treatments with your doctor. It is often possible to continue fitness training even while healing from an injury. In order to stay active while you are injured, work out the parts of the body that are not injured after carefully stretching the areas those are.

During the first twenty-four to forty-eight hours following a minor injury, rest, ice, compress, and elevate (RICE) the body part. If the injury is to any part of your leg, you’ll need to avoid aerobics but you can still do upper body and arm strength training. To supplement strength training, gently stretch the muscles in the affected limb and perform regular stretching of the rest of your body. Do not stretch if it causes pain. To maintain muscle tone around the injury, do sets of repetitive isometric contractions (no active joint movement). Swimming and water aerobics are good options because they usually put the least amount of stress on an injury to the leg.

A fitness training and injury recovery program should focus on maintaining strength while your body heals rather than building strength. Because some injuries will limit the fitness training you are able to perform, choose those that do not cause pain, but will allow you to maintain your current fitness level as your injury heals.

Once your swelling begins to subside and the pain diminishes, you’ll start to regain range of motion, strength, and endurance. Go slowly as you begin active movement of the injured area. Stretching intensity can increase gradually, but it’s important to improve range

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of motion. Warm your muscles with heat or by aerobics before stretching and joint movement. Use ice following the routine if you have pain or swelling afterward.

Gradually return to your previous level of fitness without overdoing it. Too rapid a return can lead to other problems like stress fractures and tendinitis. Start some form of exercise the day after the injury, no matter how minor the activity. Try to do a little more on each succeeding day. Begin with a five to ten minute warm-up; then strength training with low loads and pain free motion. Add more weight slowly (add reps before you add weight) and always stretch what you strengthen. Follow the advice of your physician and seek assistance from a qualified athletic trainer, physical therapist or other professional.

As you begin to heal, gradually begin to add a couple pounds of resistance to active joint movement. The goal is to do more repetitions per set (twelve to twenty) with less weight. Slowly increase the amount of weight, keeping the number of repetitions on the high side. Back down if pain or swelling recurs. Keeping up your endurance after an injury is often most challenging, especially for runners. For example, if you have sprained an ankle, start with quick-paced walking and light jogging for ten to fifteen minutes.

Again use pain and swelling to guide you on how quickly you can increase the time and intensity of exercise that puts pressure on the ankle. If you can, ice the injured area after exercise for at least the first week or two, especially if there is any discomfort or swelling.

Preventing repeat injury is an important component of your recovery. Consider using elastic brace or consult with your doctor about

other devices and orthotics to provide a little extra support.

Although the injured area is symptom free, the tissues may not have healed completely.

Returning to full activity after an injury is complicated and usually should be supervised by a professional. You may recover quickly for minor problems or it may take months to recover from a severe injury. If your injury forced you from your activity for more than a couple of weeks, expect an equal amount of time to return to your previous level. Listen to your body and let it guide you on your return.

Dr. Amann is an orthopedic surgeon at Mercy Suburban Hospital. An expert in arthroscopic treatment of the shoulder, elbow, hip, knee and ankle, Dr. Amann is trained in sports medicine, including injury prevention, rehabilitation, and on-field injury management. He also treats fractures, concussions and arthritic conditions. He is currently the team physician for Chestnut Hill College, Gwyneed Mercy College, Montgomery County Community College and Methacton High School and is the assistant team physician for Ursinus College. He also treats many non-athletes with rotator cuff tears, tendinitis, tendon tears, arthritis, hip labral tears, shoulder instability and cartilage damage. He is an expert in cartilage restoration techniques and one of the few orthopedists in the region to perform a high volume of hip arthroscopies.

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PhillyFIT I 11

DeliciouslyFIT

Quick Broiled Chicken with Ham and Cheese

Nourishes: 4

Ingredients: · 4 boneless, skinless chicken breasts (4 ounce size) · ¼ cup Gruyère cheese or swiss Lorraine, small diced · 2 tablespoons reduces fat cream cheese · ¼ cup Canadian ham , small diced · ¼ cup Panko bread crumbs (crispier texture when broiled) · 1 tablespoons fresh herb mix (parsley, thyme, oregano) · Sea salt and fresh pepper to taste

Methodology: 1. Preheat the broiler on high and place an all stainless steel skillet, thick broiler pan or cast iron pan as close as you can from the heat (leaving enough space for the chicken) for about ten minutes to get pan hot.

2. Pat the chicken dry, season with salt, and pepper.

3. Pull out oven rack and carefully place the breast on the hot pan. It is not necessary to turn the breast because it is cooking on both sides at once. Depending on the size and weight, breast should be cooked in about 6-8 minutes. Begin preparing the cheese mixture while the chicken is cooking.

4. Combine cheese, cream cheese and ham together.

5. In separate bowl mix bread crumbs, herbs and some fresh cracked pepper together.

6. The breast is done when its liquid runs clear when pierced.

The inside temperature needs to reach 165°F (74°C).

7. Remove breast and spread cheese mixture over top. Sprinkle with bread crumbs and return to broiler until cheese mixture bubbles and melts.

Nutritional Profile per serving: Calories: 245 calories; 12 g fat; 4 g carbohydrates; 28 g protein

A Graduate in Nutrition and Science, John is also a Certified Trainer with the National Academy of Sports Medicine and a Certified Weight Management Counselor with the ADA. He has produced and recorded various exercise videos (originator of Kickaerobox) and nutritional DVD’s. You previously saw him as one of the trainers on the Dr. Phil Weight Loss Challenge on NBC and on Entertainment Tonight. Currently he is the personal nutritionist for PhillyFIT Magazine events such as the BASH, Workout-a-Thon and the Fitness Retreat. Visit him at www.weightlosscoaching.org or kickaerobox@yahoo.com.

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PhysicallyFIT

The Evolution of

Free Weights & Fitness

By Kristin Dowell

Nothing makes me happy quite like scoring a great fitness find.

As an instructor I’m always on the lookout for fresh and effective ways to challenge my participants and am thrilled when I come across a winner! Over the years I’ve learned to trust my instincts about what is a fad and what has the possibility of making a significant impact on the fitness industry.

My instincts kicked in most recently last year, when I laid eyes on a simple hollow rubber tube with cut-outs for handles. It was an accidental online run-in that had me immediately drawn to the visions of people carrying, tossing, flipping, swinging, and dragging these cylindrical wonders. It looked freeing, fun, gritty, and exhausting, all at the same time. The movements I was watching weren’t necessarily new. I’ve tossed medicine balls, swung Kettlebells, carried and dragged sandbags, but I’ve never been able to do all of them with one piece of equipment. This was something special and I just had to have one.

But, alas, it turned out the ViPR (and acronym for Vitality, Performance, Reconditioning) had just launched in the U.S. at Equinox clubs and was not yet available to everyone. I would have to wait, albeit impatiently. In the interim I registered for one of the first trainer workshops available, placed my order, and counted down the weeks until the freight truck pulled up out front.

When they finally arrived, I found myself immersed in a multicolored playground of functional fitness toys ranging from 4kg to 20kg, experimenting and enjoying the seemingly endless array of movement patterns. My heart rate monitor measured an insane amount of calories, my limbs were shaking, and I already anticipated the angry payback my muscles would bring in the morning.

It was a blast! It wasn’t long, though, before I began to see beyond the fun-and-games of it all, and started to appreciate the sound principle behind the design. Invented by Michol Dalcourt, the ViPR embraces the concept of Whole Body Integration (WBI) – the idea that the whole body is greater than the sum of its parts;

an understanding that the body is inherently designed to spread forces throughout the system. When the entire framework shares the load, stress is mitigated, and peak performance can be achieved.

Dalcourt adapted the WBI approach to training early in his career.

During his time in Canada as an athletic trainer for NHL players, it became evident that the boys who grew up working the farms were the strongest athletes. Drawing from his own childhood experiences on a farm, he thought about the nature of the chores.

Each purposeful task required the full body to work in varying ranges of motion, speeds, loads, and were multi-directional. He knew that if these “functional” movements, and more importantly, the concept of WBI, could translate to the gym, his players would benefit. The ViPR eventually became the tool for the job.

You need not be a professional athlete to relate to the WBI approach. Think about the way we typically exercise our bodies in the gym, and then think about the ways in which we typically injure ourselves. We tend to train our muscle groups in isolation, usually in a singular plane treating them as separate parts.

However, we generally aren’t operating that way in real life when we get hurt. Chances are injuries happen while we’re reaching to place our luggage into an overhead compartment, or lunging to catch the leash of our puppy as it darts away. These are three dimensional “real life” tasks that require you to lift, twist, shift, crouch, and reach, sometimes all at the same time! So why don’t we train in 3-D more often? If we prepared the body for these task-oriented movements, we could help prevent those quirky injuries that sometimes happen during our everyday activities?

The road to WBI isn’t paved with only the ViPR, for sure. There are many tools already in your gym or home that can aid in functional training, and I wouldn’t give up any of them. In fact, as the fitness industry evolves to a more functional based focus, there will surely be numerous new programs and tools following suit.

March/April I 267-767-4205 I www.phillyfit.com

PhillyFIT I 13

Ultimate Bodysculpting

by Marcus Randazzo

You have three different programs to choose from: Basic, Deluxe and Premiere depending on your fitness goals and how aggressive you want to get your results.

Before

Clark and Jill Limerick, PA "We Never Looked So Good."

After 4 Months

For example, before even picking it up you have several choices for the grip: one or two handed, neutral, wide, offset, shovel hold, on end, or cylinder grip. Or you can choose a front or side carry hold. If you’re feeling feisty, you can even launch it from the ground with your feet! Each hold option sets the stage for a different recruitment of muscles, and that’s before you’ve even begun the exercise. Once you begin, the shape allows for the freedom of your whole body to smoothly lift, twist and shift through space.

The construction is brilliant as well; the rubber is durable enough for outdoor use, yet soft enough that studio floors will remain unscathed (although, from personal experience, stay clear of overhead light fixtures!)

We all know exercise trends come and go. It’s the natural, healthy cycle of the business and it keeps us from getting bored. It is always exciting to try something new, but it’s even better when it makes you think about the purpose behind your training. My introduction to the ViPR was a reminder of the amazing integration of the components of the human body, and the importance of a well balanced conditioning program that honors it.

Here is what you get: For women- targeted training for lean sexy curves and a supercharged metabolism to burn more body fat quicker and faster.

For men- the body of your dreams and a flat stomach!

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The versatility of the ViPR, however, will most likely give it staying power and make it a force with which to be reckoned.

LOCATED IN

Kristin Dowell is the owner of Program Fit, Inc. and the star of the recently released DVD “Hi/Lo Recharge.” She is a certified group fitness instructor and personal trainer, a Star 3 Spinning® Instructor, TRX® and ViPR trainer, has a certificate in perinatal fitness, and teaches several Les Mills and Silver Sneakers® programs. While her passion lies with dance and choreography, her company has found its greatest success facilitating outdoor boot camps since 2000. More info can be found at programfit.com.

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14 I PhillyFIT

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The NEW Ten Commandments

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1. Take fish oil pills everyday.

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5. Lift heavy weights two plus times a week.

6. Walk everyday (and not to take the trash out). Really walk!

7. Cook at home as much as possible.

8. Read one book a month (your choice of content).

9. Make water your main fluid.

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PhillyFIT I 15

MotivationallyFIT

Only Just Begun

By Mary M. Nearpass

Mom’s who have children with special needs often neglect themselves during their consuming quest to help their kids. Meet Sheila Garcia, age thirty-nine, a married student, homemaker and busy mom and advocate to an amazing little boy who has autism. Sheila‘s story will demonstrate how she discovered an inspiring way to help herself.

The number of moms raising special needs kids is astoundingly eye opening. It is instinctually natural to put yourself last when you are taking care of a special needs child. Her daily “to do” list consists of taking him back and forth to school, therapies, doctor’s appointments, and recreational activities. It is extremely stressful raising a child with a disability, not to mention handling the unexpected such as seizures and medical emergencies. That’s why it is crucial that these moms learn to take care of themselves as well as they’ve learned to take care of their child/children. Ignoring personal needs can result in even more trips to the doctor’s office, as they face exhaustion, depression and a whole host of ailments. In fact, taking care of themselves and combating feelings of isolation are the primary challenges facing the over fifty million family caregivers of those with disabilities.

Over the past ten years, Sheila’s weight had fluctuated mostly due to her busy lifestyle, and not allowing any time just for her. As a result, Sheila struggled to maintain a consistent healthy weight for more than a year. Like so many women, she tried different diets and exercises, but never could keep up with it because it was so easy to make up excuses.

One year ago, she had an “ah-hah” conversation with herself that completely changed her life. She was sitting in her living room and asked herself, "Do I want to look and feel out of shape for the rest of my life?” Her answer was, "No!” "Do I want to get healthy and feel energized going forward?" The answer was, "Yes!” This moment of soul searching and honesty occurred back in January of 2012, when Sheila was twenty pounds overweight, sluggish, unhappy and her energy level was low. In addition, she was beginning to suffer with upper and lower back pain. She decided, “Enough was enough.” There was no way she could go on living an unhealthy lifestyle. She called a personal trainer and decided to reclaim her life.

16 I PhillyFIT

A couple weeks after she started her exercise program, she noticed an overall increase in her energy level, endurance and stamina. In addition, she saw a significant change in her shape. She was shedding pounds and inches off her waist. Every morning before her day starts, she works out for thirty to forty-five minutes incorporating weights with cardio. She diligently works out six days a week along with adding whole foods to her diet. Because of her consistency and persistence, she continues to maintain a healthy weight. Sheila’s original weight was 145 pounds on her 5’8” frame. She now weighs 125 pounds and has been steadily maintaining it following her new ritual.

March/April I 267-767-4205 I www.phillyfit.com

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omen ant w pregn g unique f o s n d tle ci ousan man is fa ed of a lit d, ith th ed w . Each wo lves in ne using, foo k r o e n s . has w ith ho optio them oting AFTH idering ad any find t to help w n their fo cons ges and m l suppor r to regai ial cia de en nanc chall nal finan etc. in or ing fi way d io n o n it i a t d a a d m a port ot de g to find cult trans are n in iffi need lently try ef from d rence n i e i s s iffe o a eli r d l Tho but are e a i g u nt nc help little fina make a h women i l n out. A stances ca n it prope stability. ee m going circu TH has s ith on F and A ter place w bet

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PhillyFIT I 17

Currently, she is enrolled in the International Sports Sciences Association to get her Personal Training Certificate. In addition, she is studying nutrition at the world's largest nutrition school in New York City at The Institute of Integrative Nutrition.

To keep her motivation going, Sheila decided, after feeling selfassured in a bikini on the beach this past summer, to submit an application to the JNL Fitness Model Factory. With hundreds of submissions, Sheila was one of only eleven selected by celebrity super fitness model, Jennifer Nicole Lee to attend the JNL Fitness Model Factory, held in New York City on October 14, 2012. She had the great pleasure to meet and work with her fitness mentor, Jennifer Nicole Lee.

Jennifer Nicole Lee (Siciliano), age thirtyseven, originally from Rochester, NY, now resides in Miami, Florida with her two sons Jaden and Dylan, and her husband, Edward. Jennifer is an American fitness model, actress, motivational speaker and author.

She is known for losing seventy pounds and launching a career as a fitness guru after bearing two children. Lee is the creator of a fitness program entitled, “JNL Fusion”, which Sheila religiously follows. Lee says that Fusion in designed after her own workout routine: four training sessions of forty-five minutes four times per week. This workout emphasizes “super spiking”, or the introduction of cardio between weight training sessions. It is a home exercise system and DVD set requiring several small pieces of equipment that is targeted for women.

Sheila’s latest venture is starting a fan page on Facebook, "Sheila Fitness N Healthy Lifestyle" where she gives free, healthy recipes for all men and women to enjoy. Once she gets her certifications, "Sheila Fitness N Healthy Lifestyle" will be up and running to help clients to achieve their fitness and nutrition goals. Keep your eyes open for Sheila, I have a feeling she’s only just begun!

A gentle reminder for all of us moms is that sometimes, the best thing we can do for our child/children is to do for ourselves.

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She now feels energized, happy, more confident and healthy. An added bonus is having more energy for her beautiful son and supportive husband! Because of her weight loss success story, she now has a high interest to inspire women to change their lives by becoming more active and make better nutritional food choices. She is living proof that these habits can significantly change your life!

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PhillyFIT I 18

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They are the first and only Premier Elite Providers of the Lyric hearing device in Eastern Pennsylvania and fit devices from all of the major manufacturers, allowing their doctors to prescribe what is truly best for the patient. Experience the Main Line Audiology difference!

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PhillyFIT I 19

FunctionallyFIT Seniors!

Denis, 72

In this time when it seems like the fitness world is exploding and expanding at light speed, there are so many choices available for people to become healthier and stronger. The average gym offers choices like personal training, CrossFit, Zumba, Bokwa, boxing, martial arts and more. As a senior citizen entering the fitness world or attempting to remain in the fitness world safely and effectively, which choice is the right one?

Being a senior citizen in our society typically seems to mean it is time to slow down. This title also has positive sides such as train rides to the city cost one dollar and discounts are often Ed given at places of retail, movies, and at some restaurants. Many messages that are directed to senior citizens are full of cautionary statements, as though there is some degree of danger or fear around the next bend. Negative images on television and in many advertisements seem to be trying to tell them to take it easy or they might get hurt. It is exactly that mentality that creates an environment for people at any age to injure themselves.

Exercise and proper nutrition are the only ‘fountains of youth’ available and both are necessary to maintain proper muscle strength and bone density as we age. A thirtyminute daily workout combined with a clean diet is the building block of strong cardiovascular health that will guide into our twilight years.

In thirty plus years in the fitness industry, I have seen many versions of so-called senior fitness. Most of the time it is in an aerobics room full of chairs and medicine balls or basketballs that looks like an organized pattern of social dance. The class members stand up and then sit down together and carefully rotate balls or two pound dumbbells around in circles or in an up-and-down pattern. Instructors treat the class members as though they are made of thin crystal, instead of attempting to motivate them to use their muscles in order to work toward goals allowing seniors to achieve more than they ever thought possible. Senior citizens do not need a modified or watered-down version of exercise routines, but rather a method of training that has been around since the day of the caveman called functional training.

Functional training is a method of fitness designed to make the activities of daily living easier to perform with less instance of injury. For the most part, it requires no equipment or weights. However for the advanced client, dumbbells, resistance bands, kettle bells or medicine balls can certainly be added to routines to increase difficulty, load and intensity. As younger fitness enthusiasts, we sometimes bypass the need for functional training, however it is equally important to all members of society. As we age, it becomes more difficult to perform activities of daily living such as getting up and down from chairs, taking out the garbage, and picking up grandchildren off the floor.

Unfortunately many training methods especially those that utilize selectorized equipment do not mimic the functional needs of the human body. For example, is sitting in a bench press machine and pressing weights going to help pick your grandchild up off the floor? Will doing butterflies on a pectoral deck machine help you take out the garbage more efficiently? These aforementioned methods of specialization are for specific muscle toning and growth that are perfect for the bodybuilder, but not necessarily optimal for the aging adult. There is no direct correlation between those exercises and improvement of function, balance, core strength, and very little excitement of the cardiovascular system.

20 I PhillyFIT

By Martin McLoughlin

Conversely, functional training utilizes pieces from all areas of fitness such as Olympic movements, ground based exercises, pushing and pulling, changing levels, rotation and locomotion. This is accomplished without machines and without de-motivating its participants. Functional exercises include such things as tire flipping, prowler pushing, sledgehammer swinging, box jumping, push-ups, squats, and pull-ups. These methods of fitness have been gaining popularity for years! They are on the cover of every fitness magazine, on the Biggest Loser television show and have been perfected by Crossfitters across the nation.

On a more serious note though, if you think about it, in the time before formal weightlifting was introduced or the first resistance machines were invented, this was the only method of training available. Working with objects that were around you and moving them repetitively in order to increase the amount of work you could accomplish over a given period of time was what all humans did. We are finally getting back to the fundamental through functional training and modern day science now gives personal trainers and instructors the proper tools to make sure that these movements are being done correctly, generating the most benefit possible and without injury. When people think about flipping a tire most of the time they think about flipping a monster truck tire. One does not need to go to such extremes. What is wrong with flipping a car tire or a very small tractor tire? When people think of doing an overhead squat or a power clean, most of the time it is visualized with hundreds of pounds on a barbell.

Why not do it with a three-quarter-inch diameter piece of PVC just to get the mechanics in order. Pushing a prowler is no different from pushing a lawnmower or a car that has broken down; the only issues are load and distance. So why not modify it so it can be done without heavy loads or great distances? Not only will it be exponentially more effective on every muscle in the human body as well as the cardiovascular system (regardless of age, strength, injuries or abilities), it will also be more fun. And just as important to the participants much more interesting than organized dance routines around chairs in an aerobics room! At the same time these movements provide immediate, noticeable strength gains, better balance, stronger cores to protect the low backs, and create a stronger, more efficient cardiovascular system.

In our facility, we have male and female clients well into their seventies that routinely flip tires, swing sledgehammers and push prowler sleds.

They perform medicine ball slams, bear crawls and even the horrible, dreaded burpee. The key to their success is proper instruction, supervision and gradual advancement towards these more complex activities. Every exercise is infinitely modifiable.

So for those with sciatica, arthritis, bursitis, issues of the spine or COPD, there will always be a method of performing these activities to accommodate the limitation. When people leave the gym after a good workout, they have to perform activities of daily living at home, so why not give them the proper tools in a structured and organized way?

When I first met Lucille (age sixty-seven), she could not get down onto the floor and get herself back up to a standing position. At 271 pounds she thought her life was nearly over. When I asked her to get on the floor she told me that she could not do that unless her husband helped her. Almost in tears she decided to listen to me and, although it took several minutes to get on the floor and get back up,

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John

Lucille

she did it! Less than one year later, she was getting on the floor and getting herself up as many times as I wanted her to with no assistance. Lucille dropped over sixty pounds and could perform exercises on a treadmill, elliptical machine, stationary bike or rowing machine for thirty minutes. She trains with me twice a week flipping tires, swinging sledgehammers, pushing prowler sleds, bear crawling and doing burpee's among other exercises that would challenge the strongest twenty year old.

Sixty seven year old Frank came to me being overweight and suffering from severe sciatica. He had difficulties performing many activities of daily living and needed the help of his wife to accomplish projects and his routine chores. Mowing the lawn, moving firewood, shoveling snow, and taking out the trash were activities that caused him pain.

After following a guided exercise plan for three months, his weight is down, he is walking on a treadmill with no pain, performing squats below parallel, and is twisting, rotating and moving like he is fifteen years younger. He trains once a week for a half an hour pushing prowler sleds, flipping tires and performing functional training routines.

My client Denis, age seventy-two, has been exercising most of his adult life and did not want to lose the strength and abilities he acquired as a young man. Due to severe lower back issues, he was unable to perform many leg exercises and throughout his exercise career was unable to perform pull-ups correctly. At seventy-two years young, he can now perform all necessary leg movements, do plyometric jumps onto an eighteen-inch box, and do eight fully unassisted pull-ups. He is considering entering a triathlon. Again this strength and ability was achieved by pushing and pulling, changing levels, rotation and locomotion exercises, with little or no traditional equipment.

I could go on and on telling stories about the individual successes we have had at our facility training senior citizens with the functional method. There are very touching testimonials on my website that may help clarify the impact personal training can have on a person. I hope to open your mind to the possibility that traditional exercise, as we know it may not be as effective as once thought and could actually increase the risk of injury. Certainly some areas of functional training are not appropriate for everyone.

There are some health issues and injuries that prevent certain movements and abilities.

But a great coach will find a way to modify movements and create functional training exercises that mirror the tougher unachievable movements. Finally prior to starting any exercise program, you must consult your physician.

Check out the members of our facility. Gone are the days of helping these senior citizens do every little thing. Holding their hands to assure they do not fall down while walking on uneven ground or going up a flight of steps is not necessary. Finding a way to transport their wheelchairs, canes or walkers is a thing of the past. Instead you find that they are inspirational, motivational and some of the toughest human beings you will ever see and keeping up with them can be a challenge!

As I say to them on a regular basis, "When I grow up I want to be just like you!” Like Jack Lalanne, these seniors are my idols and I greatly respect them. They give other customers in the gym power through their toughness and encouraging words and make some people question the reasons that they themselves sometimes give up (or complain) about what they need to do to become or remain physically fit. They have put aside their fears of fitness in order to extend their lives and remain functional for as long as humanly possible.

This moving quote from Lucille may inspire you today, "When I show my friends videos of me swinging the hammer and flipping a tire they say, ‘You are crazy Lucille, you are just going to get hurt.’ Then they limp away (in arthritic pain) or leave with their cane, moving so slowly because they are overweight. I know that my day is not going to be limited by pain or lack of function because I'm going to mow my lawn now and then be off to play with my grandchildren on the floor. And then I smile."

Martin Mcloughlin is an ISSA Certified Master Trainer and Sports/Fitness Nutritionist. He is also a Certified Senior Fitness Specialist,Youth Fitness Specialist, Exercise Therapist, Sports Conditioning Specialist, Functional Training Specialist, TRX Suspension Trainer and Post-Rehab Trainer. He owns Extreme Fitness Personal Training in Fallsington, PA and Extreme Fitness Films an exercise DVD company. A highly sought after public speaker and fitness innovator, Martin has been changing lives since 2000.Visit www.extremefitnessPA.com

March/April I 267-767-4205 I www.phillyfit.com

PhillyFIT I 21

Advertorial

Fertility Preservation

at Main Line Fertility Center

By Eileen B. Davies, Clinical Research Coordinator and Oncofertility Co-Coordinator at Main Line Fertility Center

The Fertility Preservation Program located at the Main Line Fertility Center was created by Michael Glassner, M.D. to educate patients about fertility preservation options. Dr. Glassner is a founding partner of Main Line Fertility and Reproductive Medicine as well as the Division Head of Infertility for Main Line Health System. William H. Pfeffer, M.D., John J. Orris, D.O., and Deanna R. Brasile, D.O. are also dedicated physicians that make up this comprehensive fertility center. Main Line Fertility Center offers young women, who wish to delay their childbearing, the option to cryopreserve their eggs for future reproductive potential. For example, a young woman postponing her pregnancy due to higher education, career choices or perhaps simply because she has not found a suitable partner, are all common reasons why one might want to think about fertility preservation.

Most recently, Main Line Fertility has also joined The Oncofertility Consortium at Northwestern University, a national program designed to explore reproductive future of cancer survivors, to offer patients the best support possible when dealing with their diagnosis of cancer. Since survival rates among young cancer patients have steadily increased, both women and men can look forwards to life after cancer and hopefully the possibility to conceive.

Sperm Preservation For over eight years, Main Line Fertility has partnered with doctors from Children’s Hospital of Philadelphia (CHOP) to offer young men who have been diagnosed with various cancers, the opportunity to cryopreserve (freeze) their sperm before undergoing chemotherapy and other invasive treatments. Once the sperm has been cryopreserved it then can be stored for future use by the young man to create his family. Main Line Fertility is a Sharing Hope Center, which is a program supported by Fertile Hope, a national initiative dedicated to providing support to cancer patients.

Oocyte Preservation Egg freezing or oocyte cryopreservation is utilized for women who would like to preserve their reproductive potential and to achieve pregnancy in the future. Women who have been diagnosed with cancer can now cryopreserve their eggs before they undergo chemotherapy, surgery, or radiation. Main Line Fertility 22 I PhillyFIT

Center has been cryopreserving eggs for the past few years and has had many patients, who have achieved success by delivering a healthy baby, which originated from cryopreserved eggs.

Recently, due to advances in reproductive technologies, the experimental label on oocyte freezing has been lifted and women can now make the decision to cryopreserve their eggs with a good chance of conceiving with these eggs in the future.

The embryologists at Main Line Fertility utilize the latest cryotechnology techniques to freeze and preserve oocytes.

According to Sharon Anderson, the Scientific and Lab Director at Main Line Fertility, oocyte cryopreservation techniques have significantly improved over the years. Oocyte cryopreservation involves moving oocytes through drops of increasing concentrations of cryoprotectants to dehydrate the oocyte to avoid damaging ice crystal formation during the freezing process. Just several years ago, programmable freezers were used to slowly decrease the temperature to achieve cryopreservation. Now, oocytes are vitrified or rapidly cooled to a glass-like state by plunging them directly into liquid nitrogen, which is negative one hundred and ninety six degrees Celsius. Modern vitrification techniques have resulted in higher survival rates.

Embryo Preservation Embryo cryopreservation has been a viable option for many years and is a great option for men or women who have a partner and are ready to move forward with creating their family.

Once the embryos have been formed via In Vitro Fertilization (IVF), they are then cryopreserved and stored until the patient successfully completes their cancer treatment.

What Can Patients Expect from the Oncofertility Consortium Program?

Patients can expect the following benefits once they become a part of the Oncofertility Consortium Program: ¡ Twenty-four hour a day support via email at oncofertility@mainlinefertility.com

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· Appointments with a physician are scheduled within twentyfour hours of the initial contact with the coordinators · Fifty-percent discount off of the IVF procedures · Free fertility medications (a $5,000.00 value) * *Medications provided by Fertile Hope-A Livestrong Foundation and H.E.A.R.T. BEAT Program via Walgreens/Ferring Pharmaceuticals · Coordination with the patient’s oncologist to expedite the fertility treatment · Patient will be assisted through the entire fertility preservation process · Follow-up with patient’s oncologist upon completion of fertility preservation The co-coordinators of Oncofertility Consortium Program are Eileen Davies, Clinical Research Coordinator and Anne Wendel, RN, BSN. Their goal is to make the fertility preservation process as easy as possible and they are committed to being there for the patient “every step of the way”. From the first point of contact until the completion of the patient’s fertility preservation, they provide the patient with individualized continuity of care. For more information about our Fertility Preservation Program as well as other exciting opportunities at Main Line Fertility, please visit us at www.mainlinefertility.com. ** Main Line Fertility Center has been making dreams come true for over twenty-five years. As of February 25, 2013, the Main Line Fertility Center is proud to announce that they will be moving into their new “state of the art” fertility center located at the new Bryn Mawr Medical Arts Pavilion at 825 Old Lancaster Road, Suite 170, Bryn Mawr, PA, 19010. Along with the Fertility Preservation Program they have also been awarded several clinical research trials that allow them to reduce costs for the IVF procedures as well as supply free fertility medications for qualifying patients.

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Comprehensive fertility services • Ovulation induction • Intrauterine Insemination (IUI) • In Vitro Fertilization (IVF) • Donor egg program • Money-back guarantee program • National clinical studies offering discounted IVF services

Cardio * Weights * Classes * Smoothies

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Bryn Mawr: 610-527-0800 West Chester: 610-840-1500 Paoli: 610-993-8200 Donor Egg Coordinator: 484-380-4886 Studies Coordinator: daviese@mainlinefertility.com

www.mainlinefertility.com

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PhillyFIT I 23

ProfessionallyFIT

How to Be a More Successful

Group Exercise Instructor

By Lisa R. Mele

Below are some helpful tips to keep your members coming back to your Group Exercise Classes every week.

1. Smile and say, “Hello!” - When your members enter your classroom, the first thing you should do is greet them with a big smile followed by some form of welcoming greeting. This gesture immediately puts the members at ease and makes them feel at home to take your class.

2. Always ask if anyone is new – If a member is new to group exercise or to your class, take the time to give him or her a brief description of what to expect from your class. Also, if your class requires gym equipment, help your new members get set up for class 3. Ask if anyone has any physical limitations – If a member has any limitation, make sure that he or she has been cleared by his or her doctor to workout. Be sure to show them potential moves that may need to be modified.

4. Avoid any possible accidents – Before your warm-up begins, make sure the floor is not wet or slippery. All equipment being

Personal Training & Sports Conditioning www.MBFitnessStudio.com Mike Branch 409 County Line Road Hatboro, PA 19040 215-407-3631 mike@mbfitnessstudio.com

MB FITNESS STUDIO

Athlete Development / Zumba Cardio Kick Boxing / Functional Training

24 I PhillyFIT

used for the class should be moved out of the way for the members to workout. If you are using steps and risers, go around the room to make sure everything is properly secured.

5. Keep your routines fresh – Members get bored with the same routine week after week. They like change now and then, so try to give them new, easy to follow combinations each week. If you need any ideas take another instructors class or attend a fitness convention when it comes to your area.

6. Play good music – Usually “Top Forty Hits” works with all age groups. Try not to play songs that only you like because your members may not be enjoying that type of music. Make sure you do not blast the music because some members will not return to your class.

7. Never purposely embarrass your members – If a member is doing a move incorrectly, don’t call out to them in front of everyone in the class. Quietly go over to them and demonstrate the proper movement. If they still are not doing it right, then turn the microphone on “off” and explain what they are doing wrong and correct it.

8. This is not a workout for you – Many times instructors get caught up in the workout and forget about the members. It is your job to make sure the members are safe, using proper form and enjoying the workout. Walk around the room and interact with your members. Let them know that you care about them.

Remember, it’s not about you or how well you are doing the routine.

9. Do a proper cool down – This is the gift that you give back to your body. It is also the most relaxing time for the members.

Play soft soothing music and help guide the members by stretching out their muscles. Also, make sure to get their heart rates down before sending them home.

10. Answer any questions after class – If a member wants to ask you a question or just talk to you after class, make the time for them, even if you are in a rush. When you are personable with them, it goes a long way with members. Never answer any medical questions, make sure your members save those questions for their doctor visits.

Lisa R. Mele is a Certified Stride Instructor and 2012 Workout-a-thon Demo Coordinator. Lisa is a certified personal trainer through AAAI/ISMA, a Zumba® Instructor and is certified in Basic Steps Level 1 and Level 2. She won the 2011-12 PhillyFIT Magazine’s “Easiest to Follow” and received the “Most Unique” and “Best Calorie Burning” awards at the 5th, 6th and 7th Workout-a-thons. Lisa was a professional cheerleader for the USFL Philadelphia Stars Football Team and was recently selected to do an interview for the documentary movie “The Team That Time Forgot”. Lisa is employed at LA Fitness, Future Fitness Centers and The Sporting Club at the Voorhees Town Center. Lisa and her husband, Christopher, just celebrated their twenty-fifth wedding anniversary this year with their three children.

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ADVERTORIAL

Spinal Adjustments and Myofascial Release Therapy Combine to Save Backs and Bodies at Londer Family Chiropractic

What is Myofascial Release Therapy (MRT)?

Facial manipulation also known as myofascial release therapy approach is a form of soft tissue therapy used to treat somatic dysfunction and to relieve pain and the restriction of motion. The fascia is the soft tissue structure that covers individual and groups of muscles, bones, tendons, ligaments organs and nerve fibers. Fascia creates a unique interconnection of the entire body and plays a major role in joint stability, movement coordination and proper function of posture. However because fascia is contractile and elastic, it can and does undergo changes and can be damaged or injured. When this happens the result is pain, poor muscular/postural coordination, dysfunction and further damage.

Myofascial Release Therapy (MRT) is beneficial to all types of people. It can be used to treat everyone from athletes and students to stay at home moms and office workers. MRT can help the construction worker who sustained an on the job injury as well as provide rehabilitation for the weekend warrior who sustained a sport’s injury. This highly therapeutic technique is performed on patients in the physical therapy office and in chiropractic practices.

While chiropractors often perform only spinal manipulations to correct misalignment in the body to improve the health and function of patients, some also utilize MRT for treatment after losing flexibility or function following an injury or if experiencing ongoing back, shoulder, neck, or hip pain or discomfort in any area containing soft tissue.

Dr. Raymond Nimmo of Grandbury, Texas brought the principles of fascial manipulation to the chiropractic profession in the late nineteen fifties. He developed a precise system of analysis and techniques to break the pain cycle and restore function to the body in addition to performing manipulation of the spine.

Fifty years later chiropractors continue to use and improve upon these techniques from Dr. Nimmo. Currently, Myofascial Release Therapy is performed by applying digital pressure along the muscle and scanning it for “trigger points”. The doctor places pressure on these points for a ten to twelve second hold per trigger point. This will release the toxins causing the local pain of that trigger point and in turn reduce the stress on the joint. These tender points may have been present for a long time or newly formed. They can be the result of trauma, repetitive motion, poor posture, static posture injury. Regardless of how these trigger points formed, they are painful and may also cause pain to refer to other parts of the body.

They can also restrict proper motion of the attaching joints, causing structural restriction in movement of that joint. By performing this treatment, the goal is to reduce referred pain pattern and improve

the muscle’s coordination of the joint in the spine and upper and lower extremities.

Dr. Irene Londer, practices chiropractic and utilizes the Myofascial Release Therapy with her patients in her King of Prussia office.

She commits her time to helping people break free of pain and regain their lives. Dr. Londer’s mission is to guide and educate her patients on ways to lead a healthy lifestyle, while respecting the body’s natural healing ability. The Londer Family Chiropractic Center, run by Dr. Irene Dubinsky Londer located at 2000 Valley Forge Circle, Suite 128R, King of Prussia, PA, 19406. To schedule an appointment with her, please call (610) 783-1311 or fax (610) 783-1112. The Londer Family Chiropractic Center website can be found at www.londerfamilychiropracticcenter.com/ Dr. Londer graduated from Temple University with a degree in Psychology and went on to the Pennsylvania Chiropractic College, where in 1995 she graduating Cum Laude. Dr. Londer is a member of the Pennsylvania Chiropractic Association and the American Chiropractic Association. She lives in Collegeville, PA with her husband and two children.

Myofascial Release Therapy...

Removing the barriers to peak performance and providing an athletic edge over your competition!

Muscle fatigue from use can cause trigger points within muscles, tendons and ligaments.

This occurs in sport training or exercise. Trigger points prevent optimal function of the muscle to perform movement. Myofascial Release Therapy or NMMO Receptor Tonus Technique focuses treatment on these points, allowing the muscles to properly contract/relax and most importantly move a joint at its full and proper range of motion.

Combining spinal manipulation with Myofascial Release Therapy (MRT) will remove barriers to peak performance. To find out more please visit www.londerchiropractic.com.

3000 Valley Forge Circle, Suite G-12 • King Of Prussia, PA 19406 610-783-1311

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PhillyFIT I 25

Jenn Stocklos, 32 Head Trainer at Orange Theory Fitness Owner Mystic Angels Mobile Spray Tan

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SEND US YOUR PHOTOS!

Tony Divirgilio, 24 Wilmington, DE.

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Leeann Morris Co-Owner/Chief Instructor World Class Martial Arts

Elena, 18 from Philadelphia, at the Merrel Down and Dirty 5k Run.

Terrance Wilson Aka Soash Harrison, 28, of Warrington, PA. Im a Hip Hop artist workout/train at Spring Mill Athletic Club in Ivyland.

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Jim McGroarty Personal Trainer

Orange Theory Fitness in Willow Grove trainers. From left to right Mitchell Graves, Jennifer Stocklos, Matt Gummel, and Nick McIlvaine.

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SPECIAL FEATURE SECTION BY

SEAN GOMES PHOTOGRAPHY

Justin Y. Bethlehem, PA It’s about that time to prepare for summer! One of the hardest things I am going to have to do in 2 weeks is say my last goodbyes to my cheat meals.

It will be sad not to have those cheat meals anymore, I don’t plan on putting anything in my body that is going to inhibit my progress of getting competition and summer body ready. I will be doing a bodybuilding show in May, so that will propel me to be all the more ready for! Over the spring, I will take the time to shred up over the 16 weeks and focus on the goals at hand. To prepare for a summer body, it is all about being committed, dedicated, disciplined, driven, motivated, and ready to sacrifice in order to take your body to the next level. My plan is to start incorporating cardio 3 times a week for 20 minutes at a low intensity on the stepper. I then plan to slowly progress up to 5 times a week and increase the time.

I keep my repetition range the same all year round. I keep reps in the 8-12 range while incorporating strip sets, drop sets, and super sets. The biggest contributing factors to preparing for summer are adding in the additional cardio in and also my meal plan. The key with a meal plan is to do all grocery shopping and cooking for the week on Sunday. It makes for a much easier time during the busy week when all you have to do is measure your foods out and pack them up in a cooler. If you’re serious about this lifestyle I promise that 6 pack cooler and food scale will be your best friends. Something new that I have learned for competition preparation, which was introduced to me by my coach Justin Koch, is the incorporation of carb cycling into my meal plan. Carbohydrate cycling means on day one, I will take in 400g of carbs, day two 300g of carbs, day three 200g of carbs, day four 100g of carbs and then start back over at day one. I think this method is really going to give me a freaky shredded and dry look come competition and summer time. My advice in preparation to a summer body is not just do the 80% diet 20% training everyone talks about but instead put 100% into diet and 100% into training and make it happen!

Kiy Harv Philadelphia, PA This spring, to prepare for summer, I will keep a regular workout routine that includes various styles and approaches.

I like to utilize weight training for strength, functional training to help with my balance, agility, speed, and reaction.

Because I have previously competed in bodybuilding shows, I know what it’s like to lose 30 lbs. in three months. It really takes disciple and consistency. It also takes a desire to improve yourself not just physically, but mentally. In spring, I will start to include some boxing and Muy Thai to help build my conditioning and power. I also love sports performance training because of the way it makes you sharper mentally and also helps with conditioning. Working on direction change techniques, ladder drills, speed box and various explosive movements work the brain just as much as the body. My Cardio usually consists of either biking around the city, or doing intervals on the treadmill and bike. If I'm riding in the city I might do about 8 miles, but if I'm doing intervals in the gym, I'm going for about 20mins.

In preparation for summer I always make an effort to eat as clean as possible. I'm a food lover at heart so I will eat what I want; I just know that I will be accountable for it afterwards. I supplement with optimum nutrition natural whey. I like this because it has no artificial ingredients or additives. I take zinc, vitamin c, and Quercetin for immunity support and I take a pre-workout mix before workouts.

To get through spring and achieve that summer body, I will stay dedicated and focused on my goals. I try to share my goals with my friends and family and be serious about it. Balance is necessary for results, so I don't put too much on my plate at once when starting a new fitness program. The less stressful it is the more successful I’ll be!

Continued on page 40--

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PhysicallyFIT

Your Pet Ate What?

Commonly Toxic, Uncommonly Known

Pets love to be mischievous, which is probably why I’m able to keep a job as an emergency room veterinarian! Though dogs and cats are similar to us in many ways, they have their own unique idiosyncrasies that do not always mesh well with our lives as human beings.

Most pet owners recognize common sense no-no’s for pets: rodent poisons, alcohol, nicotine, illicit drugs, prescription human medications, paints, varnishes, household cleaners, and uncooked, moldy, or spoiled food. However, many seemingly innocuous substances in our environment are actually deadly toxins for our furry houseguests. In our busy emergency room, I commonly encounter pets that ingest some of the lesser-known but toxic substances listed below. Armed with a little knowledge and thoughtful avoidance, this advice could save your pet from illness and needless suffering.

1. CHOCOLATE AND CAFFEINE OK, so you probably already know that chocolate is toxic to dogs. Did you know that it is even more toxic to cats? Thankfully, most cats don’t like the taste. The main culprit is theobromine, a chemical in the same family as caffeine. Not all chocolate is created equal: cocoa powder, baking, dark, and semi-sweet chocolate contain more theobromine, making them more deadly. The result is stomach upset, hyperactivity, heart arrhythmias, seizures, and if left untreated, death.

Chocolate also contains toxic amounts of fat, which can lead to a lifethreatening condition called pancreatitis.

2. GRAPES, RAISINS, CURRANTS While no research explains why, grapes, raisins, or products that contains them (grape juice, raisin bread, trail mix, or grapes from your neighbor’s winery) cause kidney failure in dogs. Mysteriously, only half of all dogs that eat these are affected. In those that are, even one grape or raisin n be deadly. Because the incidence is unpredictable, any pet that ingests these should be seen by a veterinarian, stat.

3. LILY PLANTS Sorry to rain on these springtime favorites but lilies are among the most deadly toxins for our feline friends. Veterinarians recommend avoiding these plants in homes with cats. Ingestion of any part of the plant (including pollen) can cause fatal kidney failure. Not all are poisonous but some dangerous varieties include Easter lily, Tiger lily, Stargazer lily, and Japanese lily.

by Caleb S. Frankel, V.M.D.

4. CHEWING GUM AND XYLITOL SWEETENERS One of the newer toxins on the list, xylitol is a natural chemical found in chewing gum, gelatin, toothpaste, and other sugar-free products.

This toxin results in a drop in your pet’s blood sugar within minutes, and in some cases, liver failure and death can occur.

5. ANTIFREEZE AND WINDOW WASHER FLUID These are extremely dangerous to dogs and cats. The culprit is ethylene glycol, a chemical also found in brake fluid, motor oils, paint removers, photography solutions, and other solvents. It has a bright color and sweet taste, making it attractive to pets. The good news?

Starting in January 2013, all U.S. manufacturers of antifreeze have agreed to include a bitter flavoring in their formulations.

6. MACADAMIA NUTS This is another curious pet poison where the cause is unknown, and not all dogs appear to be susceptible. Affected dogs exhibit signs of lethargy, muscle tremors, weakness, and inability to walk. The good news is that with time and supportive care the prognosis is good.

7. ONIONS, GARLIC, CHIVES, LEEKS These products, including powder versions, contain a chemical that causes destruction of red blood cells in pets, leading to anemia and intestinal inflammation. Very small quantities are unlikely to result in problems. Even so, do not take the chance; keep these out of your pet’s diet.

8. JERKY TREATS MADE IN CHINA Since 2006, the FDA has investigated thousands of complaints of dogs (and two cats) developing a kidney disease called Fanconi syndrome after eating chicken, duck, and other jerky treats. The cases all share one factor: the treats were manufactured in China. The specific cause remains unknown but these products are still sold in stores around the country. Experts recommend avoiding all treats or toys made in China until more is known.

9. BREAD DOUGH Bakers beware: unbaked dough poses a big risk to pets that eat it in large amounts. Once eaten, the warm, moist environment in the stomach causes activation of the fermenting yeast, resulting in expanding dough, alcohol and carbon dioxide. Alcohol is absorbed into the

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PhillyFIT I 29

blood stream and can result in alcohol poisoning. The carbon dioxide causes a bloated stomach and can lead to condition where the stomach twists, requiring emergency surgery. Common signs are vomiting, abdominal pain and distention, collapse, lethargy, shock, seizures, and even death.

10. HOPS Did your wife get you that home brewing kit you asked for over the holidays? Hops or humulus lupulus is a plant used in home beer brewing kits. If ingested by pets, severe and uncontrolled malignant hyperthermia (high body temperatures), heart arrhythmias, blood clotting problems, vomiting, and deaths have been reported. The toxic principle is still unknown.

11. ASPIRIN, ADVIL, MOTRIN, TYLENOL, AND SIMILAR HUMAN PAIN KILLERS Don’t give ANY of these to your pet without talking to a veterinarian.

They belong to a family of medications called nonsteroidal antiinflammatory drugs (NSAIDs). Unfortunately, pets cannot metabolize these well. Symptoms include including swollen face and paws, breathing problems, bleeding disorders, liver and kidney failure, and gastrointestinal ulcers. In some circumstances, veterinarians may prescribe these medications in very tiny doses. But when it comes to their use as painkillers, avoid them unless prescribed directly by your veterinarian.

12. MOTHBALLS Who would eat a mothball? Your pet would! Mothballs have a sweet taste that attracts pets, but they are pesticides that slowly release a gas

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vapor to kill and repel insects. In dogs and cats, they cause anemia, vomiting, lethargy, cataracts, liver and kidney failure, as well as tremors, weakness and other neurologic effects.

13. GLOW STICKS A favorite at bar mitzvahs and weddings, glow sticks contain a bittertasting oily liquid. One bite into the glow stick can cause drooling, gagging, and vomiting. As pets try to clean it off their fur, they end up ingesting more and more. The oil itself is considered only a local irritant to pets, not likely to cause other serious problems. Even so, the signs can be dramatic, especially in cats.

14. PAINTBALLS Recreational paintballs contain a number of active ingredients that can cause life-threatening electrolyte imbalances, vomiting, diarrhea, disorientation, and seizures. As a general rule, keep any teenage boy wielding a paintball gun away from your dog and cat.

15. COINS, METAL, AND DIAPER RASH CREAMS Zinc is an ingredient in certain coins (U.S. pennies minted after 1982), ointments (diaper rash creams), batteries, nuts, bolts, and other hardware. When coins are eaten, the stomach acid dissolves them, releasing zinc into the bloodstream of pets. If enough is absorbed, symptoms include life-threatening anemia as well as upset stomach and organ damage.

16. GORILLA GLUEÂŽ AND OTHER HIGH STRENGTH GLUE While any glue can result in gastrointestinal irritation if eaten, popular high strength glues pose a new risk to dogs and cats. After ingestion, these glues mix with stomach fluid, causing rapid expansion and hard-

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17. PLAY DOUGHS A favorite of children and parents, commercial and homemade play doughs contain a high amount of salt. If ingested, dogs and cats can suffer from severe signs of salt poisoning which causes vomiting, diarrhea, lethargy, disorientation, and even seizures.

18. SUGARY, GREASY, AND HIGH FAT FOODS We all know the legend of the veterinarian scolding the pet owner for giving table scraps. There is good reason! Poultry skin, bacon, meat drippings, sausage, chocolate, and deep-fried foods all contain high amounts of fat that human beings have evolved to digest. In pets, these “snacks” are common offenders in severe vomiting, diarrhea (sometimes with blood) and ultimately pancreatitis. Even a small amount of these foods can trigger severe signs, so don’t take the risk.

caution if you give these to your pets, especially those that are aggressive chewers and swallowers.

20. DOG MEDICATIONS GIVEN TO CATS As the saying goes, dogs are not small humans. Likewise, cats are not small dogs. This applies to many aspects of their existence but most importantly to medications. The most common offenders are flea/tick

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In today’s day and age, friendly emergency room veterinarians and nurses are available twenty-four hours a day in hospitals like VSEC. For your pet’s safety, seek early treatment in case of ingestion and always consult a veterinarian first when considering administering foods or medications.

And no, Dr. Google has never attended veterinary school!

Dr. Frankel is a graduate of the University of Pennsylvania with advanced training in emergency room and specialty dog and cat medicine. He works at the Veterinary Specialty and Emergency Center, a 24-hour emergency and specialty hospital with locations in Levittown, PA and Philadelphia, PA. You can contact him at (215)750-7884. To learn more about the Veterinary Specialty and

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19. BONES, COMPRESSED RAWHIDE, AND CORN COBS While not technically toxic, these are all too common causes of choking, intestinal blockages, and broken teeth. Some meat bones can also break apart and act as sharp hazards as they move through the intestines. Use

medications designed for dogs, which can cause tremors and death in cats. Be very cautious when applying any product or medication to your cat.

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ening that necessitates emergency surgery in most cases.

PhysicallyFIT

When Your Pet Has a

HEART MURMUR

By Karen Meltzer-Driben, VMD, DACVIM (Cardiology)

When you first find out that your beloved pet has a heart murmur, it’s not uncommon to be a little nervous. What is a heart murmur? Do I need to worry? What do I do now? These are all common questions. Let’s put your mind, and heart, at ease by addressing some of your initial concerns.

What is a heart murmur?

A heart murmur is an audible sound produced as a result of turbulent blood flow within the heart and great vessels. Turbulence can be caused by high velocity blood flow, blood flow through a narrowed area, or low blood viscosity (thinning of the blood). The majority of the time, a murmur can only be auscultated (heard) using a stethoscope. Occasionally, if the murmur is significant enough, it can even be felt by placing a hand over the chest where the murmur is heard best. Murmurs are usually classified by their location, quality of the sound, intensity or loudness, frequency or pitch, shape, and timing during the heart cycle (either systole when the heart contracts, diastole when the heart fills, or sometimes through both cycles). The murmurs are also typically graded on a scale of one, being the softest and six as the loudest and able to be heard with a stethoscope off the chest.

Murmurs can be classified as either innocent/benign or pathologic and a sign of cardiac disease. Innocent murmurs are commonly found in young puppies, cats, and even adult dogs. Young puppies tend to have larger volumes of blood with each heart beat going through comparatively smaller vessels, which creates an innocent murmur. This can be even louder when the pet becomes nervous or excited. Innocent puppy murmurs usually disappear as the dog matures. If the murmur continues to be auscultated as your puppy grows, true cardiac disease may be present and further evaluation will likely be recommended.

Innocent murmurs can also be found in cats and adult dogs as well. An innocent or physiologic murmur is usually soft (less than a grade three) and caused by turbulent blood flow; however, there is no structural heart disease present. Pathologic murmurs can be of any grade and are due to true structural heart disease.

Interestingly, it is common for 32 I PhillyFIT

cats to have heart disease without the presence of a murmur.

How does the doctor tell the difference between an innocent murmur and one related to heart disease?

Once a murmur is auscultated on examination by your veterinarian, he or she may recommend that you take your pet to see a board certified veterinary cardiologist. Board certified veterinary cardiologists are specialists who focus on diagnosing and treating diseases of the heart and lungs. In addition to completing undergraduate training and four years of veterinary school, board certified cardiologists are similar to their human medical counterparts in that they have completed an internship and residency in their specialized field (an additional four to five years training following veterinary school). This is followed by a thorough examination to achieve board certification status from the American College of Veterinary Internal Medicine (ACVIM), which oversees specialties in cardiology, internal medicine, oncology, and neurology. Passing the cardiology-specific specialty examination grants the status of Diplomate of the American College of Veterinary Internal Medicine (DACVIM) subspecialty in cardiology or DACVIM (Cardiology).

The cardiologist will perform a physical examination in order to characterize and grade the murmur. Additional testing such as an echocardiogram, chest radiographs (x-rays), and an electrocardiogram (EKG) may be recommended. An echocardiogram, or ultrasound of the heart, evaluates, heart size, function, appearance and movement of heart valves, and blood flow through the heart to discover where the murmur or turbulent flow is originating. At that time, the cardiologist can determine if the murmur is innocent or pathologic and can make specific recommendations regarding treatment and additional testing, if necessary, as well as follow up.

What happens if my pet is diagnosed with heart disease?

Some cardiac diseases are mild and do not progress over time. These usually don’t require treatment and your pet can live a normal, happy, healthy life regardless. Some diseases are severe and others may be initially diagnosed as mild before progressing and requiring medical treatment and hospitalization. It is important to monitor your pet’s symptoms and recheck with your primary care veterinarian or cardiology specialist regularly. With proper care, most pets with heart disease can maintain a good quality of life at home.

Heart disease can be present in a pet of any age and can develop at any time, young or old, regardless of the species. It is important for your pet to receive annual physical examinations with your primary care veterinarian so that if a murmur is detected, it can be evaluated and managed appropriately.

Is my pet predisposed to heart disease?

There are specific breeds that are known to develop congenital cardiac diseases. If there is a breed of dog or cat that you think would make a wonderful addition to your family, make sure you research for reputable breeders with good screening programs. This will decrease the likelihood that your new addition will have significant disease. It is also important to have a routine puppy examination with your veterinarian for a proper auscultation. If a soft murmur is heard, your veterinarian may recommend reevaluating the dog as it matures over a couple months to deter-

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mine if it is an innocent murmur that resolves or one that is maintained and may be of more significance. At that time, a consultation with a veterinary cardiologist is usually recommended. Additionally, there are breeds that can develop disease later in life which can be difficult to predict. Unfortunately, even dogs obtained from reputable breeders can be diagnosed with disease.

The bottom line is that heart disease can occur in both purebreds and mixed breeds and the likelihood of it occurring can be difficult to predict. The best advice it to make sure your pet receives a thorough physical examination each year with your veterinarian.

Karen Meltzer-Driben,VMD, DACVIM (Cardiology) Red Bank Veterinary Hospital Cherry Hill, 1425 E. Marlton Pike, Cherry Hill, NJ 08034 (856)429-4394

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PhillyFIT I 33

PhysicallyFIT

Food Allergies in Pets

By Dr. Weis

I never go looking for cats; they always seem to wander into my life before I’m even aware I need them. Such was the case with Louis, a lean and strong tiger cat born in a storm drain to a sweet stray mama. Louis had lived with us for a few months when he began losing fur on his face and around his ears.

Within two weeks Louis looked like a strange hairless hybrid.

When viewed from the front, he had developed ugly crusting lesions on his bald skin. We scrutinized his environment, checked him for fleas, changed his food bowls, and washed his bedding in hypoallergenic shampoo. We finally came to our “ah ha” moment when we realized we had run out of his canned food and switched to the same prescription food in a dry formula. The only label difference we could find was soy protein in the dry food, but not the canned. We switched back to the canned formulation, and within a month Louis had re-grown his hair and the scabs were gone.

I wish all of my food allergy cases were so easily solved. Food allergies are on the rise in our pet population, and diagnosing them is often tricky. In dogs food allergies may present as itchiness that is not seasonal, chronic ear infections, secondary bacterial skin infections, more frequent and softer feces, and rarely, a history of seizures. Cats also will show non-seasonal itchiness most often of the ears, neck, and face, scabbing, fur loss, and ulcers and plaques. The difficulty is that many other medical problems such as atopy (inhalant allergies), contact allergies, parasite reactions and other more rare conditions can also show these same symptoms. Most animals that show these clinical signs are treated symptomatically initially, and a careful history is vital to help determine if a symptom is seasonal or shows no particular pattern.

When diagnosing food allergies, after ruling out obvious problems such as fleas and clearing up secondary infections, your veterinarian will probably suggest some combination of antihistamines, glucocorticoids, and topical treatments and he will gauge your pet’s response to those treatments. Since food allergies are so common (some dermatologists estimate up to eighty 34 I PhillyFIT

percent of their allergy patients have food allergies), it would be useful to have a good way of diagnosing them. This is where we encounter difficult obstacles.

Pet owners often ask why blood testing for food allergies is not recommended. In dogs and cats, this type of testing is disappointingly inaccurate. Multiple studies have demonstrated that a negative food allergy blood test does not accurately predict the absence of food allergies, and positive food allergy blood testing does not correlate with clinically demonstrated foods that trigger symptoms. This is because food allergies are a type of reaction called a delayed hypersensitivity reaction, which is not caused by the same cells and mediators as an immediate hypersensitivity reaction, such as an anaphylactic reaction to peanuts. Therefore, most pets will have invalid results on both blood testing for food allergies and skin testing.

That’s a lot to digest, no pun intended. So how do we diagnose and treat this common disorder? When a food allergy is suspected, your veterinarian may suggest an elimination diet trial for a minimum of twelve weeks. The worst thing you can do as a pet owner is to start experimenting with food brands and ingredients and switching your pet’s diet around before consulting with your veterinarian. Even foods labeled as “hypoallergenic” or “for sensitive skin” usually are not going to address your pet’s allergy. You probably don’t know that pet food manufacturers are allowed to change the ingredients in their products yet do not have to change the labeling to reflect the new formulation for six months. In one study four dry dog foods with the label claim, “contains no soy” were tested, and three of the four were positive for soy antigen. In another case in 2010, a prominent pet food maker was reprimanded by the FDA. A laboratory analysis demonstrated no lamb in their lamb diet, but showed that beef had been substituted. That same manufacturer carried a grain free duck formula pet food that was demonstrated not to contain any duck! Yet another recent study showed soy, poultry, and beef were all present in the laboratory analysis

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of three over the counter pet foods labeled as venison-only diets for allergic dogs.

The diets that are most effective for an elimination diet trial are either prescription diets with hydrolyzed protein or home cooked diets that contain novel protein and carbohydrate sources. The prescription foods work by taking the protein in the food and chopping it into tiny pieces that are not recognized as “foreign” by your pet, and therefore do not trigger an allergic response. The home cooked diets require a careful history in order to find protein and carbohydrate that your pet hasn’t been exposed to before (alligator and rutabaga, anyone?). No particular food is hypoallergenic; the likelihood that a food will cause a problem in a pet with food allergies is diminished, if the pet hasn’t eaten that food before and already sensitized his immune system. In order for a diet trial to be successful, absolutely nothing but the carefully delineated foods can pass your pet’s lips for a minimum of twelve weeks, sometimes longer. This means no flavored heartworm pills, no omega-3 fish oil supplements, and no treats.

members understand the importance of not feeding anything else, and give medications to reduce itchiness or treat infection as prescribed while waiting for the results of the diet trial. It is important to work with a veterinarian who can answer your questions and be your partner as these allergies may not be easy to solve.

Dr. Laura Weis graduated from Cornell University in 1990 and completed her veterinary studies at Virginia Tech in 1998. She is passionate about the bond people share with their pets, and promotes that love by keeping pets healthy at Doylestown Veterinary Hospital in Bucks County. She shares her life with her dogs Maribelle and Gigi, her cats Al and Artemis, four goats, several chickens, and a few thousand honeybees.

Despite the frustrations involved in diagnosing and treating food allergies, the relief your pet will experience when eating an appropriate diet is immense. The take home messages to remember if you find yourself working through a suspected food allergy are to remain patient (for many weeks or months), stick strictly with the designated diet, make sure all family

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PhillyFIT I 37

PsychologicallyFIT

By Joe Dowling, M.S., LPC

Athletes are frequently bewildered as to where their zone has gone. I am routinely asked by athletes, regardless of his/her level of mastery in a specific sport, why one day every shot, putt, swing, set, or run is performed easily, flowingly, and successfully while the very next day performance becomes strained, difficult and extremely frustrating. In other words, athletes what to know, “Where has my zone gone?”

The deceptively simple answer to this frequently asked question is that the zone lives inside each person. To help illustrate the concept of how to achieve one’s “peak performance zone,” I’m going to introduce you to one of my clients, a professional major league baseball player who was having extreme difficulty making it through the fifth inning of his first few big league starts.

As a first year starting pitcher, he could scarcely afford to be in a slump so early in his major league career. He rapidly developed an irrational belief that he would absolutely not make it through the fifth inning, ever. Thus, he became extremely selfcritical. He explained while in the process of surrendering hits and giving up multiple runs he began calculating his ERA rising as he stood on the mound awaiting the next batter. He confided to me that he was obsessing about being demoted to Triple A and was actually worrying about being released from the team.

I then inquired about his personal history of success as a standout ballplayer. I asked him, “How many times, since little league and excluding your first few starts as a big leaguer, have you NOT made it through the fifth inning?” Unable to remember a single occasion, I encouraged him to remember his own extraordinary history of success. I took this opportunity to validate the elite level of performance he had achieved and to magnify the value of reconnecting with his talent and passion for the game.

Next I wondered aloud if he had a close friend on the team.

Upon learning that he had a good friend who was on the pitch38 I PhillyFIT

ing staff, I asked him how he would support his buddy if the roles were reversed. He emphatically responded that he would tell his friend, “There is a reason you are here in the majors.

You can get anyone out anytime. You are the man!” We discussed at length the critical importance of self-support to create and maintain a peak performance zone. Finally, I asked him, “What’s so special about the fifth inning? What WILL it be like when every inning is the first inning, every pitch is the next pitch?” I magnified the reality that every pitch is an opportunity to be at your best, to believe in your ability, to step into your zone. He began to smile, beginning the process of anticipating his future memories of goal achievement.

Peak Performance Zone Once this baseline information was obtained, we could now utilize this data to help the pitcher get into his “peak performance zone.” The pitcher was instructed to close his eyes and take five very slow, very deep breaths. I suggested that he vividly remember his personal history of success (empowering feelings of confidence pitching complete games, visions of himself succeeding at different levels, the sound of the ball exploding into the catcher’s mitt, etc.). He was then guided to really experience how he would support a teammate who was suffering in a performance slump. He began to access the sound of his most self- supportive inner voice, a powerful tool that would become a consistent part of his peak performance arsenal. His inner focus, or his zone, deepened as the value of positive self-talk was magnified.

We finished the session as he was directed to mentally enjoy future memories of success. Specifically, he transported himself into his future of pitching complete games, embracing obstacles, and utilizing adversity as a reminder to support himself. This ultimately helped him to understand that every pitch was the first pitch, that every inning was the first inning, and that every game was an opportunity to be successful.

The guided “peak performance zone” was fifteen minutes in duration. The pitcher reported, “ I had a feeling of relaxation

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and excitement. I was able to connect my past success to what I want to achieve now.” He left the session understanding that self support and mental focus on past and future success was every bit as important as a ninety-five mile per hour fastball.

The rookie pitcher went on to pitch multiple complete games and establish himself as a valuable member of the starting rotation.

The three tools that were used to help this particular athlete reach his “peak performance zone” were: 1) Personal History of Success 2) Extreme Self-Support 3) Future Memories of Success

You too can take and apply these techniques to your every day life. The “peak performance zone” can help you excel in your professional life as well as help you to reach your health and fitness goals.

Joe is a licensed professional counselor who conducts his private psychology practice in Philadelphia, PA. Working with individuals, couples, and families, Joe can be best characterized as a peak performance, strength based, future focused practitioner who facilitates therapy as an experiential process. He specializes in solutionfocused/ strategic therapy while having an expertise in clinical and medical hypnotherapy. Joe has worked extensively with athletes on the professional, collegiate, and high school level for the past twenty years.

As a specialist in peak performance and sport psychology he guides athletes via specialized zone exercises to trust themselves at an extraordinarily high level in order to create and maintain maximum performance. .Learn more about Joe and his practice by visiting www.joepdowling.com or calling (267) 322-0929.

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PhillyFIT I 39

SEAN GOMES PHOTOGRAPHY

Chelsea Durkalec Philadelphia, PA

Ann Gruber Deptford, NJ During the spring, to prepare for summer, my workout routine will consist of a combination of weight training and cardio. I weight train 5 days a week and do up to an hour of cardio a day, 6 days a week. I love mixing up my workouts at the gym so that my body never gets used to doing the same thing over and over again. By mixing it up This way I avoid plateaus and am constantly shocking my body which allows it to continue to build muscle and burn body fat. Diet, however, is even more important.

My diet consists of mostly protein in combination with lowglycemic carbs and healthy fats. I eat every 2-3 hours, 5 to 6 small meals a day. This keeps my metabolism revved throughout the day which means I am constantly burning calories.

I love living a healthy lifestyle because it provides physical and mental rewards that exceed my expectations. In addition I can be a great motivation and inspiration for my clients. I have to "walk the walk" if I want to "talk the talk".

My plans in spring to make sure I have a summer body are already in full effect! I am a NPC national level bikini competitor and there will be several competitions over the summer. This spring to make sure I am bikini ready in time, I am on a strict workout and diet plan. I work out 6 times a week for about 1 1/2 to 2 hours. I mix in weight training, plyometrics, cardio and a little cross-fit throughout the week. I split my workouts into certain muscle groups per day. Also I do 20 to 30 minutes of cardio every day. To make sure my body can handle the intensity of my workouts, my nutrition is very important. I will stick to a high protein, low carb diet. Multivitamins, BCAAs, and other vitamin supplements are part of my daily intake. I tend to try to eat my carbs in the morning and early afternoon so that I burn it off throughout the day. Training time is always in the morning and I follow every session with a protein shake. Once a week I allow myself a "cheat� meal so that it is easier to stay on track all week. I know that sticking to my training and diet plan will have me ready for summer and competitions!

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PhysicallyFIT

My Tropical Vacation is in a Month What Should I Do?

By Angelo Grinceri

So you’re hitting the beach this winter, but you’ve been enjoying the holidays, not paying attention to your diet and haven’t worked out since the beginning of the summer. Don’t stress out, I’m here to help! Just get ready to kill it for a few weeks straight. It's not going to be easy, but don’t give up. It will be worth it!

Let's start out with a basic grocery list. For the next few weeks, remember: Lean and Green. That's lean proteins and green vegetables. Lean protein will help tighten up those muscles and keep you feeling full, while green vegetables will keep you nourished and feeling great!

Common lean protein sources are chicken breast, tuna, lean turkey, lean beef, tilapia, and salmon. Common types of vegetables are broccoli, peas, asparagus, string beans, cauliflower, spinach and kale.

Now make sure you don't forget the jugs of water! Drinking a gallon of water a day will detoxify you, keep you tight, boost your metabolism, and burn more calories. When you allow yourself to become dehydrated the body holds onto water, resulting in excess water weight and that unwanted puffy look.

Next, let’s discuss the supplement store. I recommend taking Lcarintine, a multivitamin and a protein supplement. These supplements are completely optional. Please consult your physician before taking any of these products. After picking up your new goods, head home and plan out your new life.

MAKE A PLAN Over the next few weeks, sixty to ninety minutes each day will be spent in the gym. Write out your schedule for the next week and pick the best time for your workouts.

Start out the day with a fasted morning workout, avoiding food, not water. I like to drink a black coffee and two to four glasses of water before this workout. This workout can be forty-five minute of cardio or weight circuit. A weight circuit consists of one exercise for each body part with no rest. Cardio can be done whichever way you prefer; some like to do fast/slow intervals and others like a consistent moderate speed. Within twenty to forty-five minutes of

being awake, you should be in the gym. After the workout is finished, enjoy your first meal. Your first meal should consist of lean protein and carbohydrates. We want carbohydrates in this post workout meal to replenish muscle glycogen levels, thus keeping your metabolism going strong. Pack the meals and water needed for the rest of the day. Remember: Lean and Green. After work or later that day go back for the second workout, if you can.

THE LITTLE THINGS MATTER We've all thought, "I just won't eat," but that is honestly one of the worst things someone can do when trying to progressively lose fat.

The truth is, we have evolved as hunter-gathers, so of course there were times of little/no food. When this happens our bodies slow the metabolism to hold onto stored energy (i.e. body fat).

You may have heard that, "Drinking a lot of water doesn't do anything.” That is completely false! In fact, drinking water can clean and/or detox your body from the inside out, speed up your metabolism, help absorb more nutrients, help transport nutrients and oxygen, and prevent water retention. Water can even make you beat hunger cravings. It's common to mistake dehydration for hunger.

MAKE A COMMITMENT Of course you want to feel and look great, everyone does. Make it happen! When your alarm clock goes off when it's still dark out, don't you dare hit snooze. Get up, get your things together and hit the gym! You made a commitment to yourself. These changes will not happen over-night. Don't let discouragement take over. Keep on pushing! The results you want will happen. Don't forget: if you think your body looks the same as the previous week, your body is becoming healthier and stronger!

For help ironing out the details, avoiding injuries, and assuring you reach the goals you set, make an appointment with a trusted trainer and nutritionist.

Angelo Grinceri CPT, CSN, Flawless Fitness and Nutrition, Owner Hammonton, NJ

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PhillyFIT I 41

MAR/APR

calendar of events

PLACE YOUR CALENDAR LISTING BOXED LISTINGS FOR ONLY $75 CALL 215-396-0268

MARCH 2 Athlete’s Closet Winter Series Runs 5 miles. Awards to first male and female overall, plus top two male and female in each age group: 12 and under, 13-15, 16-19, 20-29, 3039, 40-49, 50-59, 60-69, 70 and over.

Race may be delayed to Sunday due to poor road conditions. If race is canceled Sunday, it will not be rescheduled.

Cost: Single races: $15 each in advance, which includes a long-sleeve tee, or $10 each for race only with no tee. (Race-day fees are $5 more.)

Time: 9:30am Place: West Chester, PA Web: Get and print your application at www.athletescloset.com/winterSeries.html; mailing address is on website.

MARCH 16 Winter Pickle Run Time: Registration, 9 am; race, 10 am Place: Ridley Creek State Park, Glen Mills, PA Email: Tim Krueger, info@runtheday.com Cardinal O’Hara Leprechaun Run Fundraiser to finish Cardinal O’Hara High School’s track.

Time: Registration, 8:30 am; race, 10 am Place: 1701 S. Sproul Rd., Springfield, PA Contact: Chris Pastore, cjpeap@rcn.com

MARCH 17 Caesar Rodney Half Marathon & 5K Time: Registration, 7 am; 5K, 8:30 am; halfmarathon, 9:30 am Place: Wilmington, DE Email: Susan DeNardo Web: www.lunginfo.org/caesarrodney

MARCH 19 Anton Paar 5K Walk/Run at Pittcon Time: 7 am Place: Lloyd Hall, Boathouse Row, Philadelphia, PA Web: www.anton-paar.com/5k

MARCH 23 Philly Fight for Air Stair Climb Time: Registration, 7 am; race, 9 am Place: Logan Circle, Philadelphia, PA Email: Nicole Walker, nwalker@lunginfo.org Web: www.lunginfo.org/phillyclimb EU5K Time: Registration, 7 am; kids’ fun run, 8:15 am; race, 8:30 am Place: Eastern University, 1300 Eagle Rd., St. Davids, PA Contact: Mike Wilson, (330) 687-9793, mwilson@eastern.edu Signs of Spring 5K Time: Registration, 8-8:50 am; race, 9 am; walk, 9:05 am Place: Honeybrook Golf Club, 1422 Cambridge Rd., Honey Brook, PA Contact: Becca Murphy, (484) 947-4733, bmurphy@oneruntogether.org Web: oneruntogether.org/races/?action=evregister&event_id=58 World Water Day 5K Time: Registration, 7:30 am; race, 9 am Place: Martin Luther King Drive (start near the Philadelphia Art Museum), Philadelphia, PA Contact: Elijah Korich, (267) 528-8285, e.elijahkorich@verizon.net Web: www.ksmministries.com

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MARCH 30 Get the Lead Out 5K/10K and 1-Mile Walk Time: Registration, 7:45 am; race, 9 am Place: Wissahickon High School, 521 Houston Rd., Ambler, PA Contact: Bill Kasenchar, (215) 313-8698, bill@2young2go.org Web: Register online at www.2young2go.org/cart/ 2013 Butterfly Run 5K and 1-mile fun run.

Time: Registration, 7:30 am; race, 9 am Place: Great Valley High School, 225 Phoenixville Pike, Malvern, PA Email: Mary Ellen Buckley, registration@lbrun.org Web: lbrun.org

APRIL 5 Manayunk Fools Run Time: 6:30 am Place: Manayunk, Philadelphia, PA (tow path toward Conshohocken) Email: Amy Fabel, information@manayunkfoolsrun.com Web: www.manayunkfoolsrun.com

APRIL 6 Run Like a Fool 5K Time: Registration, 8 am; race, 9 am Place: Widener University Wellness Center, 17th Street and Melrose Avenue, Chester, PA Email: Sam Pierce, srpierce@mail.widener.edu

Bulldog Dash Charity 5K Time: registration, 8 am; race, 9 am Place: 1499 E. 9th St., Eddystone, PA Email: Patty Butler, pbutler@frontrow-marketing.com Web: www.stjamesregional.com/?pid=1

APRIL 14 Bucks County Half Marathon Time: 7:45 am Place: Tyler State Park Center for the Arts, 10 Stable Mill Road, Richboro, PA Email: info@buckscountymarathon.com Web: buckscountymarathon.com BVA 5K Trail Run Time: Registration, 7:30 am; race, 9 am Place: 1760 Unionville-Wawaset Rd., West Chester, PA Email: Charlie Fitzgerald, masterbikes60@yahoo.com Web: www.trailcreekseries.org 2nd Annual Keep the Parade Running 5k run/1 mile fun walk When: Saturday April 13, 2013 Time: Registration starts at 7:00 a.m.

5k starts at 8 a.m. the 1 mile fun walk to follow immediately Where: Start and finish at the North Penn VFW Post 676 of Glenside, PA Contact Email: Mcnulty.moira12@gmail.com Online Registration: www.signmeup.com/89688 Mail in registration can be found at: www.glensidejuly4event.com Like us on Facebook: www.facebook.com/KeepTheParadeRunning5K

Collegeville Rotary Run Around Cost: Only $20 if you register before Mar. 23 Time: 9 am Place: Perkiomen Valley High School, Collegeville, PA Contact: Melissa Burg, (610) 766-0518, mburg@pvsd.org

APRIL 20

APRIL 7

St. Tim’s 3rd Annual 5K Walk & Run Time: Registration, 1:30 pm; race, 2:30 pm Place: St. Timothy’s Lutheran Church, 535 Lampost Lane, Aston, PA Email: stlc@comcast.net

Minding Your Mind 5K Time: 8:30 am Place: South Ardmore Park, 1498 Sussex Rd., Wynnewood, PA Contact: Wendi Platt, (215) 852-8252, wp.virgo@yahoo.com Web: www.mindingyourmind.org Bunny Hop 5K & Family Fun Walk Cost: Register before March 15 for lower fees!

Adult 5K, $25; youth 5K, $10; walk, $10.

Time: race, 9 am; walk, 9:05 am Place: Trappe Firehouse (5th Avenue), Trappe, PA Contact: Michele Stankunas, (267) 992-6385, Michele@miracleinmotion.org Kevin Cain Make My Day 5K Time: Registration, 1 pm; race, 3 pm Place: Annunciation BVM Church Hall, Havertown, PA Email: Rose Cain, kcmf.mmd5k@gmail.com Web: kevincain.org

Run for S.A.A.M. 5K Time: Registration, 9 am; race, 9:30 am Place: Norristown Farm Park, Germantown Pike and North Wales Rd., East Norriton, PA Contact: Theresa Cox, (610) 277-0932, ext.

232, Theresa-Cox@vscmontcopa.org

Footsteps for Friends 5K and 1 Mile Fun Run Time: Registration, 7:30 am; race, 8:30 am Place: Friends School Haverford, 851 Buck Lane, Haverford, PA Contact: Andrea Dominic, (610) 642-0354, adominic@friendshaverford.org Web: https://www.facebook.com/events/ 482135628498640/ Detective Christopher Jones Foundation 5K Time: Registration, 8:30 am; race, 9:30 am Place: Detective Christopher Jones Memorial Park, corner of West Maple and Beechwood Aves., Langhorne, PA Contact: Maura McCormick, (267) 547-1805, mmccor10@villanova.edu Web: www.dcjf4466.org

APRIL 13 Revamp the Camp 5K $20.00 pre-register, $25.00 day of race troop400run.webs.com Start time 8 am Ridley Run Time: registration, 6:15 am; race, 8 am Place: Ridley Area YMCA, 900 South Ave., Secane, PA Email: M.J. Gilbert, mjgilbert@cyedc.org gener8tion run 8K run/walk and family festival.

Time: 8 am Place: Philadelphia Navy Yard, Philadelphia Email: Amber Adamson, aadamson@nncc.us Web: www.generationrun.com Future Baseball Stars 5K Time: Registration, 7am; race, 8:30am Place: Aston Middletown Little League Complex, 5018 Pennell Rd., Aston, PA Contact: David Tozzi, dtozz@verizon.net, (610) 955-9425

APRIL 21 Orienteering at Crows Nest Preserve In French Creek State Park Run with map and compass.

Complete details at DVOA.Org. Starts: from 10am to 1pm Cost: under $10 for non-members Instruction always available at the start.

Families and groups welcome.

Bring your compass or rent one.

Hiking shoes and long pants recommended. Email: Frankdvoa@aol.com Web: www.dvoa.org

APRIL 21 Burning for Learning 5K Run /Walk Time: Registration, 7 am; race, 8 am; fun kids’ run, 8:45 am Place: Upper Dublin High School, 800 Loch

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Alsh Ave., Fort Washington, PA Contact: Michelle O’Toole, (267) 419-8326, michelle.otoole@comcast.net

Cheltenham Phys Ed 5K: The Run for Jake Time: registration, 7 am; race, 8:30 am Place: Elkins Park School, Kingston Road at New 2nd Street, Elkins Park, PA Contact: Merle Harris, (215) 517-3742, cheltenham5k@yahoo.com Valley Forge Revolutionary Run Time: 8:30 am Place: Valley Forge National Historical Park, Valley Forge, PA Contact: Kirsten Tallman, (610) 783-1031, web@valleyforge.org

APRIL 27 Sandy Sprint 5K All Teal Color Run Time: Registration, 7 am; race, 8:30 am Place: Please Touch Museum, Philadelphia, PA Contact: Robin Cohen, (610) 446-2272, robin@sandyovarian.org Web: www.sandysprint.kintera.org Meadowbrook School 5K Run/Walk for Education Time: Registration, 7:45 am; race, 9 am Place: Meadowbrook School, Meadowbrook, PA Contact: Susan Gettes, (215) 884-3238, drsusiegg@yahoo.com Web: www.themeadowbrookschool.org/life-atmeadowbrook/run-for-education/index.aspx Rick’s Run Time: 9 am Place: Ridley Creek State Park, Media, PA Email: ricksrun@gmail.com Web: https://www.facebook.com/#!/RicksRun Spring Into Fitness 5K Time: Registration, 7:30 am; race, 9 am Place: Phoenixville Area High School, 1200 Gay St., Phoenixville, PA Email: Garret Gianni, giannig@pasd.com Narberth Cystic Fibrosis Run Time: Registration, 7 am; race, 9 am Place: Narberth, PA Contact: Matt McCloskey, (610) 853-2375, narberthrun@gmail.com Web: www.narberthrun.com/ IVMS Autism Run Time: Registration, 7:45 am; fun run, 9 am; race, 9:30 am Place: Indian Valley Middle School, Harleysville, PA Email: Samantha Kemps, ivmsrun@gmail.com Haverford Twilight Run Time: Registration, 3:30 pm; race, 5 pm Place: Haverford High School, Havertown, PA Contact: Jon Meyer, (610) 449-7795, info@nolanpainting.com

APRIL 28 Set the P.A.C.E. 5K and 10K fun run/walk.

Time: Registration, 7:30 am; run, 9 am Place: Ridley Creek State Park, Pavilion 17, Glen Mills, PA Email: Jodi Parach, wbf4pc@comcast.net Web: wbf4pancreaticcancer.org

MAY 1 Upper Bucks YMCA Cinco de Mayo 5K Celebrate Cinco de Mayo with us; run a 5K through town!

Ages: 13 and up Time: 7 pm Location: The Y – 401 Fairview Ave, Quakertown, PA Fee: $15 pre-registration on or before 4/20 $20 after 4/20 and race day Call Megan Gelesbach, Health and Wellness Director at 215-536-9622 x 120 or email megan.gelsebach@ubymca.org

YOGA ON THE STEPS: PHILADELPHIA REGISTRATION NOW OPEN Living Beyond Breast Cancer’s signature event to take place May 19

Registration is now open for Yoga on the Steps: Philadelphia, the signature education and fundraising event for Haverford-based nonprofit Living Beyond Breast Cancer. The event is scheduled to take place rain or shine beginning at 8:30 a.m. Sunday, May 19 on the iconic steps of the Philadelphia Museum of Art. The highlight of the event is a one-hour yoga class for all ages and skill levels designed and led

by Yoga Alliance certified instructor and founder of Yoga Unites® Jennifer Schelter, MFA with Kirtan accompaniment by Yvette Pecoraro and other local area musicians. After the class, participants can enjoy refreshments while visiting a Healthy Living Expo where event sponsors, local area businesses, yoga studios and nonprofit organizations will feature products and services promoting health and wellness.

“While Yoga on the Steps is similar to other nonprofit grassroots fundraisers it really is a one-of-kind event,” explains Jenna Jackson, LBBC’s special events manager. “People are asked to register as a team captain or participant at yogaonthesteps.org and then fundraise for LBBC by asking family, friends and colleagues for donations. But instead of using a walk or run as our event’s centerpiece, we feature a yoga class. Jennifer has designed the class so that anyone, regardless of skill level or body type can participate. Yoga on the Steps is a unique and powerful education program in its promotion of yoga as an important part of a person’s overall wellness plan.”

What has grown into Philadelphia’s largest outdoor yoga class began after Schelter’s friend and student, Courtney Kapp, was diagnosed with breast cancer. Kapp wanted to use her home as a place where women with the disease could form a support network through the practice of yoga. She asked Jennifer to teach the class and also introduced her to LBBC’s executive director (now chief executive officer) Jean Sachs, MSS, MLSP. Together, the three women founded Yoga on the Steps.

“Now,” says Sachs, “thousands of people, most with no formal training, annually attend Yoga on the Steps to raise awareness of LBBC’s resources, stand in solidarity with women diagnosed with breast cancer and honor the memories of those who are no longer with us.”

Studies continue to indicate a correlation between yoga’s stretching exercises, controlled breathing and relaxation techniques with stress

reduction, lower blood pressure and improved heart function. “More and more studies we’ve been seeing, especially over the last few years, really confirm the relevance of Yoga on the Steps,” states Sachs.

In 2011, LBBC began the implementation of a national Yoga on the Steps expansion initiative developed by the organization’s Board of Directors and senior staff as part of LBBC’s 2011-2015 strategic plan. “Yoga on the Steps is a low-cost, high-return way to introduce LBBC resources to communities that may not know of their availability,” explains Sachs. “Since then, we’ve established annual events in Washington, DC and Denver, CO and just last week confirmed Kansas City, MO, as our fourth Yoga on the Steps host city.”

“The increasing popularity of yoga is a big factor in the growing success of the event,” she continues. “But more than that, it’s LBBC’s reputation of sound fiscal management and the trust our supporters have in us that energizes Yoga on the Steps participants to fundraise for LBBC at the grassroots level. We maintain the lowest overhead possible for the event ensuring our resources are always available to anyone in need.”

If you are or someone you know is living with a history of breast cancer, regardless of stage of diagnosis, age, race, religion, sexual orientation or ability to pay, LBBC can help. For more information, visit lbbc.org to download a free copy of Empower, LBBC’s general information brochure or call (610) 645-4567.

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