November-December 2013 by phillyfit

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Austin Kim, 21 West Chester, PA Caprice Laws, 23 Philadelphia, PA

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Pain at the Pumps Sometimes a gal has to trade in her stilettos for a fit that’s a bit more practical and comfortable. I’m on the tall side. It’s a genetic curse and it’s a blessing as well. My whole life I’ve been attracted to men who were either my height or taller. Even a hair shorter was a non-negotiable breaker in my book. But, that sort of thinking clouded my judgment and tricked me into thinking that appearances and physicality mattered (a lot). My plan was always to find a T.D.H. (Tall/Dark/Handsome) dashing candidate, who would fill my days and nights with love and happiness. As of late, my criteria for “Mr. Right” has morphed into more meaningful qualities. T.D.H. has been replaced by K.W.I. (Kind, Witty and Interesting). Yeah yeah, I’ve grown up (a lot) and I can now laugh at myself too, and men with bulging biceps do not easily woo me. Don’t get me wrong, I wouldn’t be publishing PhillyFIT if I didn’t love everything about fitness, (err…including fit men), I’m not impressed by “six packs” per se – but rather people who are real, caring and grounded (R.C.G.’s if you’re keeping track). If a fit bod happens to come along with that package — well, need I say more? The goal hasn’t really changed. I’m the type that loves to have someone to spend QT with, to laugh with and to experience new, fun things. I’ve mentioned that lately I haven’t felt like doing any of that, or much anyway. But who am I kidding? My plan hasn’t been working, or more precisely, I haven’t been working my ‘plan.’ And so, I’m going to change the plan…but not the goal. These days I’m more about finding a man who loves his life, capable of loving my life, and everything and everyone that comes along with it, not the Charlotte Rouse meets Wet Seal meets BeBe outfits I sport every now and then. Yet, as soon as I type those words, I want to retreat back to my safe little cozy warm spot and just forget about men and dating, again (Ugh). Since I’ve been spending (a little) time reevaluating what’s important to me in a male companion, it left me wondering: What sorts of qualities are others looking for in potential mates these days? Have we collectively evolved as a culture or are we still hung up on the same sorts of things we were, say back in the nineties? During that decade, I was all about living an energetic lifestyle with someone who could keep up with me – someone who was into hitting the streets and social calendars. Don’t get me wrong, I didn’t even have my first alcoholic drink until I was thirty-eight years old, (yes, that’s true) so I wasn’t a drinker, but I liked the social aspect of it all. I was a young Mom, and didn’t get out much, but when I did, I wanted to really have fun. I wasn’t necessarily on the hunt for that man who had great work ethic or career minded goals — nor someone

who lived and died for his own family (live and learn). Know what? Turns out, those things are HUGE when looking for a partner. I sort of settled for the things I thought I needed (at the time). In my mind, I always had the career and ‘future’ stuff handled. I was on top of my game, so I convinced myself that my mate didn’t really need to be, and “I could help him become more stable,” anyway! It was ‘perfect’ I thought, rubbing elbows with someone who was, well, hot. I know, I agree, that’s a bit shallow, and now I SO realize it that I am almost turned off by hot men. But that’s what blew my hair back then; that’s what got me excited. That’s what I craved. I wonder why? That question still lurks in my mind and I hope to be able to teach my little Savannah that there is SO much more to life to strive for! Last week, while I was grocery shopping, I eavesdropped on a conversation between two mid-life dudes at Whole Foods. I was minding my own business (well sort of) trying to read the bizarre ingredients of a pre-packaged Vegan product (Kambu, Sucanat…Geez I thought those were countries!) and my ears took over my brain. One gentleman was a T.D.H. type in head-to-toe PUMA and the other was sort of on the short side, a bit stocky and seemed to have just gotten off work (suit jacket, collar shirt, nice shoes). Here’s a semi-embellished recap of their interesting conversation. For the sake of this article I’ll call T.D.H. Ted and the businessman Alan… Alan: Man, I may have to miss my run tonight again! My buddy Pete set me up with his cousin and he keeps saying over and over again how similar we are. He knows me pretty well. He told me she even loves old movies and likes traveling to cities on the West Coast like I do. And she’s a Black belt like me. Ain’t that a kicker? Pete told me that tonight she’s going to be free, so I thought I’d call her and may---Ted: Whoa. Wait a minute buddy. Did you see a pic yet? Alan: Uh, no. I didn’t even think to ask. Pete said we have so much in common and we both have never been married, no kids, we’re the same age and we both went to Camp Canadensis! Crazy, right? Ted: What’s crazy is you agreeing to go on a date without checking her out first! So, what’s her name, I’ll creep on her right now.

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PHILLYFIT | 5

more than enjoying some good company. And, that’s not healthy, we all know it. Now that I’m just coming up for air, I feel differently. I feel in control. Part of that control includes picking who I want to befriend and it feels good to be in the driver’s seat. It feels good to begin to dip my Alan: Wait a minute Ted. I get what you’re saying, but part of me toe in that crazy pool again – but on my terms. just wants to be surprised. Besides, I’m not really into looks at this This got me thinking. How do others perceive me? What types of stage of the game. Honestly, if we hit it off, we hit it off. Besides, stereotypes do I get pigeonholed into simply because I’m blonde, or am I’ve evolved into a homebody at age forty-five. It’s not like we’re a single Mom, or drive a truck. It’s obvious I speak up, and speak out, going to go clubbing or anything. I just want to hang out and when I feel someone or something isn’t fair or ethical. Okay…so I am watch a game with someone who knows what a field goal is. opinionated. Heck, I was in Starbucks the other day and this guy ordered Besides, there’s something to be said about spontaneity. You a ‘Tall Blonde’ (which I later found out was just know just being excited or attracted to a small, lightly roast blend) – but I was ready someone when you actually meet him or Why not ask yourself the hard questions? to say uh, yeah, I’m standing right here sir. I her for the first time. What’s your breaker? What qualities are import- digress. ant to you? If you are a tall woman for instance, Ted: Alan, Alan, Alan – you have to do your Yes, I am the publisher of PhillyFit Maghomework on her or you might be spontawould you date a shorter man if he had all the azine – but that doesn’t mean I’m as fit as can neously sorry you agreed to a blind date! be. Yes, I’m a tall blonde, but that doesn’t mean qualities you have been dreaming of? Just creep a little bit? I’m full of stupidity or superficiality. Yes, I do admit to some blonde “moments”. I’ve been duped by the opposite sex Alan: What? What’s that? Do you think she’ll think I’m a creep or in the past. What I thought was important (brawn, height, good teeth) has something? been trumped now by what I KNOW is important (generosity, kindness, Ted: Ha. Just give me her name. I’ll Google it and see what comes up! and authenticity). But, maybe men haven’t turned the corner as a gender? Maybe men still rank that Brazilian wax job pretty high. I just don’t know. Alan: I don’t know man. That just doesn’t seem right. According to DatingGoddess.com, embracing men again after forty Ted: What if she’s like really tall or really round or older than you is a lot like shopping for shoes. This acclaimed blogger and author of expected? many books, “The Dating Goddess” has this to say, “Shopping for men, Alan: Jesus Ted, you’re making me want to skip this all together is a lot like shopping for shoes.” And you know what? She’s right! and go for that run. “The pictures don’t always match what’s inside. At DSW, a Ted: Well, if you lay eyes on her across the bar before she sees picture of the shoe appears on the box front. However, sometimes you then you have a chance to take that run after all. the picture doesn’t match the style or color inside.” The two friends laughed and I wondered what Alan ended up “Often a man’s online profile picture doesn’t match his 3-D doing. Did he skip his chance to find potential true love? Did he take a self. Or his picture is of him in a tux, when he is much more comleap of faith instead of a full out run? I wanted to know how the story fortable in jeans — a mismatch of picture and the true man.” ended. This got me thinking. As we get older, do our minds open up This is the power of the smart phone my friend. You’ll thank me later; I bet she has a Facebook page. What’s her name? Jeez Alan, she might be a troll!

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more? Do we suddenly look for other qualities in the opposite sex? Let’s face it. Looks fade over time anyway! The human body at twenty is not the same body at forty, fifty or even seventy! Yes, our workouts and beauty regimens are pretty good these days with so many choices, but it almost becomes more about being healthy than perfectly chizzeled by a certain age, doesn’t it? Hmmm. Why not ask yourself the hard questions? What’s your breaker? What qualities are important to you? If you are a tall woman for instance, would you date a shorter man if he had all the qualities you have been dreaming of? I can say that I would. But that wasn’t the case just a decade a go — that much I can admit. I would just wear flats and put my heels in a box under my bed. I would do what I could to try to make that issue a non-issue. Or maybe it would be fun to be the taller one! Who cares? Relationships are a tricky thing. As you evolve, grow and mature, the types of qualities you look for also change and morph. Even friendships change over time. Our workouts and our goals for ourselves change! And the types of qualities we seek in newfound friendships vary. For the longest time I found that I had to change who I was, or deep down what I knew was best for me, just to keep believing that I didn’t need one of those ‘good guys’ after all. I kept choosing someone not quite put together, felt that was ok – and I ended up losing myself! I lost my sense of self, my identity, and confidence in some sort of ways. I even lost the trust in myself and my own ability to make good decisions. I hadn’t, and it bit me in the ass big time. As a result, I have endured very painful heartbreak, and so has my entire family. We all sort of became quiet, a version of reclusive as opposed to the open, fun-loving, energetic folks we once were. I enjoyed doing things alone 6 | PHILLYFIT

When shoe shopping I pass on 95% of the options. They just don’t fit my taste, so no sense even trying them on. In dating, I pass on 95% of the men who the dating services say I match. I just don’t find most of the profiles alluring enough to give them a try. Finding a great pair of shoes takes time and diligence. You have to look at dozens — if not sometimes hundreds — of pairs to find one that you love. Which is the same with finding your life mate. Sometimes a pair of shoes can seem perfect until I try them on. Then they pinch or hurt and I can’t stand to wear them. I return them to their box for someone else to try. Some men seem perfect on paper and/or over the phone, but within the first encounter, I can see it’s not going to work. I return him to the dating pool for some other woman to try. When I find a pair of shoes that initially fits well, I wear them around the store (or shoe department) while continuing my shopping. More times than not, they begin hurting within 10 minutes. But if I hadn’t taken the time to test-drive them thoroughly, I would have taken them home with only a 60-second trial. They would languish in my closet and I’d be unhappy I bought them. With men, if you don’t give them a thorough trial period and jump to commitment too quickly, you may find you’ve made a bad choice. You’ll be unhappy with yourself. You need to try out the relationship for a while before making a purchasing decision — I mean commitment! Some shoes make you feel frumpy and unattractive. While a man can’t make you feel anything, some treat you in a way that you feel sexy around them, while others ignore you and you can end up feeling unattractive. Don’t ever invest time and energy in shoes or a man with which you don’t feel magnificent. Just as you need shoes for specific purposes, like hiking,

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running, dancing, golf, business, or formal wear, seek out different men for different events — one likes the opera while another loves country dancing; one cries with you at chick flicks and another accompanies you to a sporting event. So it can be useful to hang out with a few different men, until you find “the one” that suits many of these ideas, or better yet, suits YOU!. I’m really looking for a pair of shoes that are comfortable, versatile and appropriate for a variety of situations. Of course, I want a man who is all these things as well. “When I find a pair of shoes that I love, I wear them often and treat them well. I polish them and keep them in good repair. When I find a man I love, I work to keep him happy and the relationship in top shape.”

~ Extracted from the book “Embracing Midlife Men”

In my last Pub Page (Sept/Oct 2013 “SOUL TRAIN”) I mentioned the idea of being able to be open and trusting again. I am just getting used to getting back to me – feeling excited about future possibilities in love, business and otherwise. This confident feeling continues to slowly drip back into my being each day and I thank God for the signs, the opportunities and the chance meetings that each passing day brings. I got the idea for this Pub Page after watching the Miss America Parade, live from Atlantic City last September. The tradition of “SHOW US YOUR SHOES” and the newly crowned Miss America dipping her toe into the

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Published by: Jalynn Concepts, LLC Publisher: Jami Appenzeller Copy Editors: Heather Hoehn Publishers Page: Photo of Jami by Joe Chielli, Church Street Studios; Hair by Stephanie, Fresh Hair Studio, Southampton, PA Calendar Of Events: John Beeler Art Department: John Paone Ad Sales: Jami Appenzeller, Rita Henry Distribution Manager: R.I.P. Jim Appenzeller All inquires are welcome...Call us NOW! (267) 767-4205 www.phillyfitmagazine.com Jami@phillyfitmagazine.com Advertising Deadlines: Reservations for the January/February 2014 issue: Ad Reservations Due By: Dec. 5, 2013 - Ad Copy Due By: Dec. 10, 2013 Cover Photography: Cover photo of Austin Kim of West Chester by Sean Gomes Photography; Cover photo of Jessica Jessie of Rockville MD by Cameron Habashian of DC Pro Studio; Cover photo of Caprice Laws of Philadelphia by Sean Gomes. PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bi-monthly, distributing 45,000 magazines to more than 800 locations in the Philadelphia, Bucks, Chester, Delaware and Montgomery Counties. We also email over 3,000 copies to folks who have opted-in on our website to receive the online magazine. Address all submissions of advertising, calendar entries, photos, inquiries and letters to the above address. PhillyFIT Magazine does not assume responsibility for unsolicited materials. PhillyFIT Magazine will assume that all unsolicited materials are being submitted for possible publication and should the material be published, no fee is due to the submitting party. It is our understanding that the submitting party holds models’ releases on photographs submitted. PhillyFIT Magazine does not knowingly accept false or misleading advertising or editorial content, nor does the Publisher assume responsibility should such advertising or editorial appear. PhillyFIT Magazine reserves the right to edit letters to the editor and other submissions for clarity and space availability, and to determine suitability of all materials submitted for publication. Before implementing any exercise or diet modification mentioned in PhillyFIT Magazine, readers are advised to consult with their physicians. No reproductions of printed material are permitted without the consent of the Publisher. All rights reserved. plus.google.com/u/0/104869413385959199641/posts www.facebook.com/PhillyFITMagazine www.twitter.com/PhillyFITMag

Atlantic Ocean really resonated with me. Sometimes shoes aren’t just shoes and every tradition; no matter how silly or antiquated, still has meaning. I have begun to tip my toe again and although I’m not wearing a diamond tiara, I do feel lucky and elated now – really! With the holidays just around the corner, I may just step under that Mistletoe, close my eyes and hope for the best (and I’ll be wearing fuzzy slippers in case you were wondering). I’ll keep you posted. As for Ted and Alan? Well, if you think you’re “Ted” or “Alan” email me and let me know if Prince Charming ever found his Cinderella or her glass slipper. I’ve always been a sucker for a happy ending. Cheers.

letterstothepublisher Hi PhillyFIT!

This morning I read the Publisher’s Page from Jami, her beautiful touching story about what it’s like living thru the final days with her Mom. The Mag looks great. I just want her to know I’ve been there.... totally been there, and the story brought me to tears. Thank you for writing it and sharing your heart with the world Jami. Cynthia Price Hi Jami - the magazine looks great! I’ve never read it before, but it’s really interesting! Becca Cohen Frog Hollow Racquet Club Jami,

For the past several months, I have read your editors page with more than a passing interest as it seemed to mirror my own life and experiences to a “T”. It’s nice to know you’re not alone when going through the dark hours. Thank you for having the courage to bare your self on those pages it has meant more than you know to one reader at least. Sincerely, Walt Bloom

Hi Jami, I enjoy reading your publication, especially the Publisher’s pages. I admire you openness and find it inspiring. Ray Paparo Aspen Painting & Wallcovering, Inc. Hi jami, I just completed a photo shoot with Sean Gomes for Phillyfit this past Sunday and I can’t tell you enough how honored and excited I was to be a part of something for Phillyfit. Thank you for the opportunity to be part of such a great publication. James Maio

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Jami,

Just read the article that you wrote in your magazine about your mom, and finding your stride again. It was extremely touching! May God bless your mother! I hope to see you out and about wearing something sexy, since I’ve never seen you out before (since you mentioned you’ve changed in some ways and sexy outfits are few and far between). Keep your head held high and keep pushing through! KT, LA Fitness Huntingdon Valley

Jami, I feel like I know you in some respects because you are so open in your writing. That is the best part of reading your magazine. You really have a way of sharing life experience and perspectives that touches people and their own lives. Phil Newmoyer, Collegeville I had to reach out to you cuz I grabbed a Philly fit from Wawa and read your article! It was sooo touching!! So I went back to the Wawa, and I grabbed several of your magazines this morning and I’m handing them out to my girlfriends. We are at that age where we’ve either already lost a parent or we’re dealing with aging or sick ones:( you write so beautifully and from meeting you last year and by your pictures I know that you are beautiful on the outside and on the inside. Good luck with your challenges. Maybe our paths will cross again soon! Lauran Stankavage Parker

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DeliciouslyFIT

Spaghetti Squash

Pumpkin Steel Cut Oatmeal

By John Fairchild

Ingredients: ► 1 spaghetti squash, cut in half lengthwise and remove ► 1 tablespoon canola oil ► 1 small white onion, small diced ► 2 cloves garlic, small diced ► 1 T fresh basil ► 2 small tomatoes, small diced ► 1 cup (8 ounces) 1% cottage Nourishes: about 3-4 depending cheese on size of the squash ► 1/4 cup (1 ounce) shredded low-fat mozzarella cheese ► 1/4 cup (1 ounce) fresh shredded Parmesan or Romano cheese ► 3 tablespoons seasoned dry whole wheat bread crumbs ► 1/4 teaspoon salt (pink Himalayan) Preheat the oven to 400 – place in middle to high part of oven. Place the squash, cut side down, on a baking sheet coated with nonstick spray or rub lightly with oil. Bake for 30 minutes, or until outer portion is tender- when pierced with a fork. Scrape the squash using the fork, crosswise into strands and place in a large bowl. Warm the oil in a medium pan over medium heat. Add the onion, garlic, and basil. Cook for 3 minutes or until the onion is soft. Add the tomatoes. Cook for 2 minutes. Place squash in a large bowl, add mozzarella, salt, and the onion mixture. Mix gently. Pour into the prepared baking dish or back into the squash shell. Use approximately a 13" x 9" baking dish with nonstick spray or rub lightly with oil. Top with the Parmesan and bread crumbs. Bake for 30 minutes, or until heated through. You may broil for the last few minutes to brown the top. Approximate Nutritional Profile per serving: CALORIES 132 CAL, FAT 4 G, CARBOHYDRATES 16 G, PROTEIN 8 G

Ingredients: ► 1 (14-ounce) can unseasoned canned, fresh if you can, pumpkin puree ► 2 cups water ► 1 cups unsweetened vanilla almond milk ► 2 tablespoons raisins or any dried fruit ► p inch of kosher salt ► 3 /4 teaspoon pumpkin pie Nourishes: about 4 spice ► 1 cup quick steel cut oats ►P inch of cinnamon ►O ptional: Honey or maple sugar, for topping (stevia if preferred) In large saucepan over high heat, bring water and salt to a boil. Add oats- reduce heat, and simmer on low for 15-20 minutes. Add milk (slowly), pumpkin and spices to oats. Stir occasionally and cook for 10 minutes. Cover and remove from heat and let stand a few minutes. Serve with a pinch of cinnamon. Approximate Nutritional Profile per serving: Per Serving Calories: 230 Total Fat: 3 grams; Protein: 9 grams; Total carbohydrates: 42 grams; Fiber: 8 grams

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~~~ A Graduate in Nutrition and Science, John Fairchild 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 PhillyFIT BASH, Workout-a-Thon and the Fitness Retreat. Visit him at www.weightlosscoaching.org or kickaerobox@yahoo.com

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How Do YOU Plan on Staying Fit This ◄

James Maio

Philadelphia, PA – age 38

I will use some carb cycling during the winter months. Carb cycling consists of having one or two days in taking a higher amount of carbohydrates, and then next couple days lower carbohydrate intake. It keeps the body’s metabolism off-balance and keeps the fat burning process going. On the high carb days someone could have a “cheat meal” such as something sweet or a treat that they would normally not eat. Training wise makes this concept really work. All workouts will consist of high reps, lightweight moving from one exercise to the next with very limited rest periods. This keeps the heart rate elevated hence burning more fat, while training. I use this concept and it definitely works!

Alicia Goniea

Hatboro, PA – age 36 ►

To avoid the dreaded weight gain over the winter, I plan on eating clean and hitting the gym. Planning is key. This year, I start my preparation in November for my first figure competition (after losing eighty-eight pounds since February 2012). I plan to compete in May 2014. ‘Tis the season for seasonal items like pumpkin pie and let us not forget the debut of the famous Pumpkin Spice Latte from Starbucks. Temptation is everywhere. Self-control is easier said than done. Drinking at gatherings also adds more calories than most people realize along with wiping out all of your hard work in the gym. Making a healthier option with every meal will make all the difference. No need to diet or starve. It’s a lifestyle change. Striving for a healthier and better tomorrow. ◄

Austin Kim

West Chester, PA – age 21

In order to stay in shape and sustain a healthy lifestyle along with a healthy physique, I plan on maintaining my sense of direction in terms of my health and aesthetic goals. It is easy for us to fall into the traps of the holidays, which can cause us to over indulge constantly and lose all of the progress that we’ve worked hard for throughout the year. It is okay to indulge from time to time, but I know for me personally I will regret it after it happens. By consistently partaking in cardio and getting to the gym five to six times a week, I plan on staying in shape and looking great all throughout winter. I motivate myself by thinking that once winter is over, I will come out looking even better because I took three steps forward rather than one step back and two steps forward. If I ever find myself wanting to splurge and indulge in an unhealthy meal, I force myself to snack on nutritional alternatives. Almonds are one of my favorite snacks now and they provide healthy fats to keep me fuller and more satisfied. I have to think about my long-term goals to keep myself on track. I plan on competing again next year in Men’s Physique. I earned my professional status in my first competition in June of this year and competed in my first professional show in early September through the National Gym Association (NGA). Realizing how far I’ve come, but yet knowing how much I can still improve is enough motivation to keep me going through the winter. I will continue to eat healthy sources of carbohydrates like brown rice, sweet potatoes, and vegetables, protein sources such as chicken, eggs, turkey, and also healthy fats like avocados and almonds. There is no reason healthy food can’t taste great also. Over the last half of a year I’ve learned how to spice up my meals with a variety of spices and sauces that still keep my healthy physique going and my body healthy. By staying consistent and motivated, there is no reason I can’t accomplish my goals throughout the winter and stay fit and the same goes for everyone else out there.

10 | PHILLYFIT

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Winter and Avoid the Holiday Bulge? Tom DiLella

West Chester, PA- age 23 ►

To the avoid the holiday bulge, I plan on sticking to a routine. Making a plan is probably the easiest way to attack the holidays and not gain any unwanted weight. Creating a workable sleep schedule can also help as part of the plan. Waking up every day at the same time is key so you have enough energy to make it through the day, and your routine work smoothly. During the winter months I make sure to eat a healthy breakfast, lunch and dinner around the same time everyday, while allowing time for one to two healthy snacking in between meals. I eat a proper diet of fruits and veggies, such as bananas, melon, pineapple, bell peeper, sun dried tomato, mushrooms and, celery. Some great snacks for me are almonds, hummus on pita, and Greek yogurt. It’s also key to incorporate fiber into your diet, while also getting in the right amount of vitamins and minerals. I also plan on putting the work in at the gym everyday before class. A typical workout for me consists of two to three supersets and one circuit, with an addition of fifteen to twenty minutes of cardio, finishing out with a good stretch for at least ten minutes. Overall, if you are willing to put the work in to not gain the weight, then you should be able to beat the holiday bulge. Just stick to your routine, train hard an enjoy your results! ◄

Jared Ferguson

Lansdale, PA – age 26

The short answer: I will slowly increase calories and continue counting my macronutrients. This summer has been an exciting one for me. In my second year of competing in natural bodybuilding, I achieved a pro-card in the NGA (National Gym Association)! Then I placed fourth out of seven at my pro debut the weekend right after turning pro! As a natural bodybuilder who has just ended his competitive season, it is critical I take the appropriate time to slowly increase calories throughout the upcoming winter months. After six months of hard work, I do not want to go from ripped to plump in just a few weeks. My goal is to gain lean mass and that requires a caloric surplus. By slowly increasing calories my metabolism will have time to catch up and adapt. At the same time I will focus on increasing my strength by training heavy with basic movements such as the squat, bench and dead lift. Being stronger will allow me to use more weight in the eight to twelve muscle building repetition range. I will also perform a short session of HIIT (High Intensity Interval Training) once a week with a spin bike, sprints or car pushes. All of this will help me to increase my metabolic capacity, gain lean mass, keep fat gain to a minimum and make it easier for the next time I prepare to compete. As for the holiday bulge, well this is where counting my macronutrients will help greatly. Each day I keep track of protein, fat, carbs and fiber in grams by using an app called Calorie Counter by FatSecret. Counting my macros keeps me aware of what I am actually eating and allows me to have the most control over my body composition. The majority of my diet consists of whole foods, but if I want something such as ice cream I will just fit it into my macros for that day. When the holidays hit I will do my best to stay close to my macros, but if I go over I will not panic and do hours of cardio the next day. I will simply continue on with my diet. This is a lifestyle and if I was to beat myself up over one bad meal or even one bad day then life would not be very enjoyable. I believe fitness is meant to enhance your life, not take away from it. These are the tools and values I want to share with others while starting my own online nutrition consulting business called Team Fire Fitness LLC.

Photography and essays by Sean Gomez

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◄

Caprice Laws

Philadelphia, PA – age 23

The holidays are coming and that means all the delightful treats and flavors will be out on display to tempt every individual who walks into or passes a store. Along with these delicious treats comes the unwanted B’s: binging and bulge. I am no exception to the temptation that is nearing. However, there are a few goals, tips, rules, etc. that I have put in place for myself, as well to share with others, to assist with smoothing out the holiday transition. 1. Skip the store bought and make your own! 2. Drink more water. 3. Have a treat once in a while (don’t deprive yourself) but.... 4. Eat in moderation! 5. Choose healthy substitutions (explore different brands). 6. Be prepared! Meal prepping helps to decrease temptation of hunger impulses. 7. Try flexible dieting (utilize apps like MyFitnessPal or Journa). 8. REMEMBER taste is temporary! Build up willpower and stay focused on long-term goals.

Sabrina Carboni

Boothwyn, PA – age 22 ►

Over the holidays it can be difficult to stay on a healthy routine. However, I don’t think the holidays should be an excuse to fall behind on your fitness regimen. There are healthy alternatives to everything. Portion control is one of the things that I focus on the most. I do this by replacing crackers, chips, and creamy dips with fresh carrots, celery, peppers and hummus. I come from a large, Italian family, which has always been big on having large portions of pasta, deserts, and alcohol. But I try to limit the pasta and load my plate up with healthy protein. I love the traditional holiday meals that include stuffing, lasagna, and sweets so I plan on really monitoring my portions. If I decide to have an extra helping for dinner, I plan on doubling my cardio and incorporating an extra rep or two in my workout. A typical holiday cardio session would include twenty to thirty minutes of treadmill running followed by, hitting at least two hundred crunches, or four sets of fifty. I finish in the gym with some intermediate weight training. The most important thing to know is that the holidays are supposed to be enjoyed in all aspects, by creating a plan and portion control that you find enjoyable. You will succeed in surviving the holidays without any major weight gain. ◄

Maddie Lombardo

Avondale, PA – age 17

I do many things in order to stay fit during the winter months. I continue to weight train six to seven times a week. Since I won’t be doing cardio every single day as I do in the summer, I add plyometrics into my workout in order to burn more calories! Plyometrics help to increase my heart rate and endurance. Physical outdoor activities can be limited during the winter months. I go rock climbing and bouldering indoors, as it’s a great way to build upper body strength and is different from the usual gym routine. Other activities include ice-skating, boxing and indoor swimming. To avoid the holiday bulge, I track my food. I write it all down and manage my diet based on my goals. If I don’t know what’s in it, I won’t eat it. Temptations occur around the holidays, so I’ll make a healthy dessert when I get a craving! I love taking my favorite dessert recipes and substituting ingredients to low the sugar, fat and carbohydrate content! Then I can bring my healthy protein desserts such as chocolate protein pudding, protein brownies, and oatmeal raisin protein cookies to family gatherings in the holiday season! Staying physically active and tracking what you eat is key to staying fit and avoiding the holiday bulge during the winter months!

12 | PHILLYFIT

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MedicallyFIT

What is Causing Your Weight Gain in the Tummy? By Dr. Prab R. Tumpati What is Insulin Resistance? Insulin is the key hormone for fat gain and loss. After you eat carbohydrates, your blood sugar levels will increase. It is the insulin’s job to push the glucose into the cells where it is used for energy. Insulin also helps muscles; fat and liver cells store sugar that can be released when it is needed. Each cell surface has insulin receptors, which act like little doors that open and close to regulate the amount of blood sugar allowed to ﬂow in. If the body takes in too many simple sugars like those found in carbohydrates, the cells are bombarded with so much insulin that the “doors” begin to malfunction and shut down. If the doors aren’t open, the pancreas feels the need to produce even more insulin to push into the cells because it cannot perform its function to lower sugar levels, tending to leave the insulin ﬂoating in the blood stream. A vicious cycle is now in place resulting in a condition called insulin resistance.

How does Insulin Resistance cause weight gain? Since insulin resistance leads to compensation from the body wherein the body produces more insulin in order to keep the blood sugars under control, it leads to high levels of this “anabolic” or body building hormone called insulin. Also, insulin has a tendency to redistribute the weight to the upper part of the body and the abdomen – a type of fat known as visceral fat! Research has shown that intra-abdominal fat or visceral fat leads to increased production of pro-inﬂammatory cytokines, which in turn lead to increased risk of cardiovascular disease, diabetes, high blood pressure, and even increase the risk of many cancers.

How common is the problem? Currently, up to seventy percent of the population of the United States have some degree of insulin resistance with about a third of the population meeting the criteria for metabolic syndrome. Every time your body takes carbohydrates, you need insulin. The glycemic indexes of foods determine how fast the sugar is absorbed into the blood stream. Over a time of eating high glycemic index diets such as white bread, white rice, potatoes, French fries, soft drinks, etc, the body becomes insulin resistant. In order to compensate, our body produces more insulin.

How Do I Know If I Have Insulin Resistance? The diagnosis of insulin resistance is fairly simple. Place a check by any item that applies to you: □ Do you have a family history of diabetes, being overweight, abnormal cholesterol or triglycerides, high blood pressure or heart disease? □ Do you crave sugary or starchy foods frequently? □ Is it difficult for you to lose weight, especially around your middle? □ Do you feel that you are addicted to carbohydrates? □ Do you experience shakiness, difficulty thinking, or headaches (often in the afternoon) that go away after you eat? □ Do you have afternoon fatigue? □ Have you experienced hypoglycemia? □ Is your Body Mass Index (BMI) greater than 30? □ Are you ten pounds or more over what you would call your “ideal” weight? □ Do you exercise fewer than two times per week? □ Are you of Native American, Asian, African-American, or Hispanic ancestry? □ Do you have high blood pressure? □ Do you have high triglycerides and low HDL cholesterol? □ Are you forty-five years old or older? □ Have you had a history of gestational diabetes in pregnancy? □ Do you have polycystic ovary syndrome? □ Have you ever experienced acanthosis skin changes – velvety, mossy, flat, wart-like darkened skin on your neck or armpits or underneath your breasts? □ Do you smoke? If you answered yes to three or more of these questions, you are likely insulin resistant. The more yes answers you gave, the more likely you are to have insulin resistance and the greater your risk is of developing health problems, such as type 2 diabetes and cardiovascular disease. W8MD may be able to help. Please call 1-800-W8MD-007 (1-800-986-3007) to make an appointment or visit http://www.w8md.com

If you have excess weight especially around your tummy area, you may have an underlying metabolic symptom called insulin resistance that might be contributing to your weight gain. 15 | PHILLYFIT

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Insulin resistance inhibits our fat cells from giving up their stores of energy to let us lose weight. The more overweight we are, the more insulin resistant we tend to become and this can cause adverse health effects. Abdominal fat produces harmful cytokines leading to body inﬂammation. Reducing insulin resistance is the key to lowering the risk of a condition known as metabolic syndrome or pre-diabetes.

How do you diagnose Metabolic Syndrome? Affecting up to thirty-ﬁve percent of all adults in the United States, the criteria for metabolic syndrome include at least three of the following to be diagnosed: • A large waistline. • A high triglyceride level (or you’re on medicine to treat high triglycerides). • A low HDL cholesterol level (or you’re on medicine to treat low HDL cholesterol).

• High blood pressure (or you’re on medicine to treat high blood pressure). • High fasting blood sugar (or you’re on medicine to treat high blood sugar). Mildly high blood sugar may be an early sign of diabetes.

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How did we get here? About fifty years ago, the USDA compiled the food pyramid with the understanding that dietary fat was the basis of obesity and reducing the dietary fat from forty percent to about thirty-five percent would reduce the obesity. The food pyramid was constructed with very little scientific evidence. Significant carbohydrates, especially the ones with high glycemic index were allowed to be consumed. However, the high starch containing foods lead to the phenomenon of insulin resistance, which eventually leads to a whole host of metabolic problems including risk of type II diabetes, cardiovascular disease, metabolic syndrome, etc. ~~~ Dr. Prab R. Tumpati, MD, is a board-certified physician specializing in sleep disorders, obesity, and is the founder of W8MD Medical Weight Loss Centers of America. Having passed a written board examination of the new field of Obesity Medicine, Dr. Tumpati is passionate about educating the public on the complex metabolic, nutritional, genetic, environmental, sleep and other factors leading to weight gain and helps build a custom weight loss plan that is right for each patient. As one of the very few physicians to accept health insurance for weight loss physician visits, Dr. Tumpati helped hundreds of patients lose weight successfully without surgery in a pleasurable, and easy way.

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MentallyFIT

Old School Gym Etiquette in a Modern World By Martin Mcloughlin

While working out at the gym most people have seen some activity or observed someone doing something that made us cringe, made us want to go wash our hands, or made us want to give someone a piece of our mind. The fact is that over the years gyms have gotten bigger and busier than ever and somehow gym etiquette, which was observed by everyone back in the day, has faded quite a bit. As I remember entering my first “dust bunny” gym back in 1983, there was one element present every second that I was there. There was something, which kept me respectful to everyone there, it made me put my weights away, it made me wipe the sweat off the equipment after I was done and it made me allow someone to “work in” on a piece of equipment that I was using. That element was FEAR! Back in the day, there were only a few huge people slamming their weights down, grunting and swearing and they ruled the gym, but they cleaned up after themselves. These men cleaned up their sweat, they were encouraging to the younger guys and we all learned from them. They were mentors not monsters. These days there are so many muscular people in the gym, and so many who just think they are muscular, plus those who have absolutely no idea how to use most of the equipment. There are some people in the place who read and text while sitting on a bench with no regard for the amount of time they are occupying the space and preventing the other members from progressing through their routines. There are often groups of four or five people who hang out around the leg press just talking for five, ten, or fifteen minutes without even using the equipment! Other people are seen doing curls in the squat rack and some members are doing their entire workout right in front of the dumbbell rack preventing others from getting the weights

needed to continue a routine. Then there are the ignorant members who simply walk away from the leg press with eight forty-five pound plates on each side of it, often leaving a perfect impression of their body in sweat on a bench. There are those lazy and rude members who just put the eighty-five pound dumbbells where the fifteen pounders belong

“There are some people...who read and text while sitting on a bench with no regard for the amount of time they are occupying the space and preventing the other members from progressing through their routines.”

18 | PHILLYFIT

because that spot is closer. These are often the same people who simply leave the forty-five pound plates they were just using flat on the floor instead of returning them to the weight trees. These slobs will drip sweat all over everything they are near, and do not think they are offensive when popping pimples on their face/arms/shoulders in front of the mirrors and then immediately take a set of dumbbells off the rack. The jerks are those people who just pick up whatever they are lifting to hip height and drop it to the floor repeatedly, and they let the weight stacks slam down at full speed so that everyone else in the gym knows they are through with that set. There are some people posing and flexing in the mirror between each set, and some of them wiping the sweat off their face with the bottom of their shirt so that the gym population gets a view of their abs (even if they have none to show). Then there are the creeps that work out on two or three different pieces of equipment at the same time and freak out if you are unaware that they were in charge of the multiple items. If another person tries to use one of the pieces you can hear them say, “Hey yo! I’m still on that,” yelling from the other side of the gym. And to top it off there are those goons who

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walk around the locker room totally naked and try to have a twenty minute conversation with another person. They don’t bring towels to dry themselves after showering, but rather just use endless lengths of the brown paper hand towels from the dispenser. Some men even go to the bathroom and go directly back out to the gym to exercise without washing their hands. I could go on and on. There is a quick ﬁx to all of these issues. Everyone needs to remember that we are all a part of a community at the gym. We all have a small responsibility to keep it clean, organized and safe. It is a place where harmful germs and bacteria can live, where infections can spread and where diseases can be contracted. Even if you don’t think that you left sweat on a piece of equipment, it should be wiped down. MRSA (Methicillin-Resistant Staphylococcus Aureus)

Before you exercise, ask yourself: □ Did I wash my hands? □ Did I wipe down what I am about to use? □ Will I be interrupting another person’s workout by using what I am about to use?

□ Before you move from one exercise to the next, ask yourself:

□ Did I wipe down what I used? □ Did I put what I used back where it belongs for

the next person to use? □ Did I clean up any sweat around the area where I was exercising?

□ As you are exercising, ask yourself: □ Do I really need to make this much noise? □ Do I really need to bang the weights so hard? □ Is someone waiting for what I am using? □ Can I ask them if they want to work in with me? □ Should I wait until I am done with this equipment before I answer that text or phone call? □ Have I left enough room around myself for people to access what is near me? □ Is the gym crowded? Should I be using more than one piece of equipment at a time?

is a bacterium that causes infections in different parts of the body and is resistant to most antibiotics. It is spread by contact. Simply wiping down the handles of the equipment that you were using and the areas you were leaning against is necessary, both before and after you are done. Hepatitis, influenza and the common cold can all be spread by contact. The old school rules from back in the day are still the best, but there are no Godfathers of fitness mentoring the current gym population on good gym etiquette. We all are responsible to be clean, respectful and helpful to keep our fitness centers looking good. Fitness demands that we always need a gym to call our own, and if we work together to keep it in good order we will always have a decent place to go and we should also feel really great about ourselves. Remember that your parents are not there to clean up after you and that some people are really intimidated by being in the gym. Finally, the gym is not yours to trash, disrespect or abuse; it is for all of the members to be proud of and to use as a community.

Before you leave the gym ask yourself: □ Did I wash my hands? □ Did I put everything I was using back where it belongs?

□ Did I thank the gym staff/owner for doing what they do?

Martin McLoughlin is a ISSA Certified Master Trainer, Nutritionist and Functional Training Specialist. He is CEO of Extreme Fitness Personal Training (circa 2001), also home to CrossFit Fallsington. He has been featured in numerous magazines, won multiple coaching awards and has been featured on TV news segments and radio. He is a sought after motivational and educational speaker, offering nutrition and exercise workshops to school children and adults all over the Philadelphia area. Martin is a Trainerspace.com, 5 Star rated personal trainer. He is on a constant mission to change lives, inspire others and introduce as many people as possible to a healthier and more active lifestyle. E-Mail Martin at ExtremefitnessPA@gmail.com or visit ExtremefitnessPA. com or Crossfitfallsington.com

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DeliciouslyFIT

The Great Pumpkin By Martin McLoughlin

Iyour juices, smoothies and emulsiﬁcations all about pumpkin too! ts fall, that time when “everything’s pumpkin”. So why not make

Stop! Don’t throw away those seeds, the pulp (the guts of the pumpkin) or the pieces you cut away when making your jack-o-lantern. All of these items are edible, super-nutritious and most of all, DELICIOUS. Each part has its own unique use and benefit. Pumpkin Seeds: Pumpkins are native to the Americas and like cantaloupe, watermelon, cucumber and squash belong to the gourd or Cucurbitaceae family. These seeds can be dropped directly into your emulsifier or pulverized in a grinder/food processor and added to your vegetable-fruit juice. The average pumpkin has hundreds of seeds. They can be roasted (see recipe below) or dropped in raw. They are loaded with magnesium. Recent research has determined that men with the highest levels of magnesium in their blood have a forty percent lower risk of early death. The shells add needed fiber so use them whole whenever possible. Pumpkin seeds have anti-microbial benefits, anti-fungal and anti-viral properties. Some added benefits of consuming pumpkin seeds are: - The only seed that is alkaline forming (anti-cancer benefit) - Can reduce levels of LDL cholesterol (bad cholesterol) - 100 grams of seeds (3.5 ounces) provides 30 grams of protein - Used traditionally to kill parasites - Reduces inflammation - Prevents kidney stone formation - Great for prostate health - Promotes restful sleep - High in zinc and many other minerals. Another reason to eat those seeds is the promising research of the resulting prevention and treatment of diabetes. Studies suggest that compounds in pumpkin seeds prevent some unwanted damage from diabetes to the kidneys. The main concern when consuming pumpkin seeds is the amount being used. Most of the calories in the seeds come from healthy fats, so the calorie count goes up very quickly if the seeds you consume are not being measured. One ounce, twenty-eight grams, has 163 calories and fourteen grams of fat. If you eat the shells there is an added 1.8 grams of fiber in one ounce and eight grams of protein. When using in a juice or emulsification, if you are having two or more drinks a day, I would recommend using one-half ounce per drink to get the calories down to around eighty, the fat near seven grams and the protein at four grams. If you are doing one drink a day, I would recommend using a full ounce. The Pulp/Rind: This is the inside and outside of the pumpkin, less the seeds. This includes the strings, flesh on the inside of the rind, the rind itself - basically everything. You can juice/emulsify these parts raw or steam/oven- roast these parts. Once cooked until soft, it is easy to 20 | PHILLYFIT

scoop the pulp with a large flat spoon. Many times the rind will simply peel off. Like bananas, this will not juice very well so you can puree it and use it as a secondary additive to your juices or just drop into your emulsifier. One cup of pumpkin has only thirty calories, .01 grams of fat, eight grams of carbohydrates and 1.2 grams of protein. This part of the pumpkin is packed with vitamin A and potassium. Since it has such a low calorie count, don’t be afraid to experiment with different amounts of pulp in your drinks. Pumpkin goes well with just about everything, so give it a try this fall season. Try this as a juice or emulsification recipe.

The Great Pumpkin Smoothie - 2 cups of pumpkin (cooked or raw) - 2 honey crisp apples - 1 cup pineapple - 1 cup cauliﬂower - 1/2 cup spinach - add cinnamon, nutmeg and pumpkin pie spice to taste.

Roasted Pumpkin Seeds - Clean the seeds. Give them a thorough washing with filtered water. - Boil for ten minutes in lightly salted water (this creates crispier outer shells and are easier to digest - Drain and dry - Spread on a baking sheet, sprayed lightly with olive oil cooking spray - Roast at 325 degrees for ten minutes. - Cool and enjoy! ~~~ Martin McLoughlin is a ISSA Certified Master Trainer, Nutritionist and Functional Training Specialist. He is CEO of Extreme Fitness Personal Training (circa 2001), also home to CrossFit Fallsington. He has been featured in numerous magazines, won multiple coaching awards and has been featured on TV news segments and radio. He is a sought after motivational and educational speaker, offering nutrition and exercise workshops to school children and adults all over the Philadelphia area. Martin is a Trainerspace.com, 5 Star rated personal trainer. He is on a constant mission to change lives, inspire others and introduce as many people as possible to a healthier and more active lifestyle. E-Mail Martin at ExtremefitnessPA@gmail.com or visit ExtremefitnessPA. com or Crossfitfallsington.com

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MedicallyFIT

Exercise-Induced Rhabdomyolysis: Questions & Answers

By Joe Cannon

boot camp workouts are very popular, and for some, can be a fun way to beat exercise-boredom and get in shape. That said, I’d Ilikentense, to tell you about a condition that you may not have heard of. It’s

called rhabdomyoysis and it’s a potentially very serious disorder that is becoming more prevalent due to the growing options of high intensity workouts available today and because of those who want fast results. Most people have never heard of rhabdo although they likely have heard vague references to it during some TV commercials.

One person, who had rhabdo told me the pain hurt so badly that when she was in the hospital, not even morphine helped. 5. Dark colored urine. In about fifty percent of rhabdo cases, people may notice that their urine looks dark, reddish-brown colored. The urine is often reported as looking like ice tea or cola-colored.

What causes rhabdomyolysis?

Rhabdomyolysis (rab-doe-my-oh-lie-sis) also called “rhabdo” (rab-doe) is a serious medical condition that literally means “muscle ﬁber death.” The condition results from any stress that is too much for the body to handle. Rhabdomyolysis can result from a car crash, a snakebite, the ﬂu and even some medications can cause it. When too much exercise causes the condition, it’s called exercise-induced rhabdomyolysis (or exertional rhabdomyolysis). When the muscle fibers of the body break down, they release their cellular contents into the blood. This can have disastrous consequences, including death in extreme cases.

Exercise-induced rhabdo usually occurs when the exercise intensity is increased too quickly for the body to adapt. An example would be a beginner or someone who has not worked out in many months performing four different exercises for the chest muscles. Since “negatives” (eccentric muscle actions) result in more muscle damage, exercises that involve a lot of negatives may also increase the chances of rhabdo occurring. It’s difficult to say how much exercise might cause rhabdomyolysis. It’s different for different people. Two people could do the same work out; one might get rhabdo while the other might not. To give an idea of how little exercise might cause rhabdo, one case report links the development of rhabdomyolysis to someone who performed only thirty sit-ups for a week.

Rhabdo signs and side effects

How long does it take for rhabdo to occur?

There are those who downplay the effects of rhabdomyolysis stemming from exercise. However, here is a short list of some things that may occur: 1. Heart attack. When muscle cells die, they release a lot of potassium and calcium into the blood. This can alter the balance of electrolytes in the blood and cause the heart to beat irregularly and in extreme cases, may even cause a heart attack. 2. Kidney failure. When the muscle cells die, they release a compound called myoglobin. Myoglobin is a crucial component of muscle cells, but it is toxic to the kidneys. So, when the kidneys are ﬂooded with myoglobin, they stop working. This can result in less urination. In some cases, people may need to go on dialysis to try to save the kidneys. Sometimes, people with rhabdomyolysis may need a kidney transplant. 3. Swollen arms and legs This swelling of the arms or legs after intense exercise can be so bad that people might not be able to bend them anymore. The swelling cuts off the blood supply to the muscles, causing more damage. In extreme circumstances, doctors may need to amputate the limbs to save the person’s life. One person who developed rhabdomyolysis after exercise told me that the swelling was so bad, that, at first, he thought his muscles had grown bigger! Another person told me that she could no longer bend her arms and was not able dress herself or go to work because of the swelling. 4. Very intense muscle pain. Everybody who has worked out, has had sore muscles. This muscle pain is called delayed muscle soreness (DOMS) and usually occurs twenty-four to seventy-two hours after exercise. If you’ve ever had DOMS, you may have noticed that no pain is felt when you were not moving. Rhabdomyolysis feels different. This pain is usually felt quickly, sometimes soon after exercise has stopped. It may also occur up to twenty-four hours after exercise. Also, rhabdomyolysis pain hurts even when you are not moving. So, even though the person is perfectly still, their muscles still ache.

Rhabdomyolysis can occur after one single workout. This is not something that takes weeks to show up. Rhabdo is not the same thing as delayed muscle soreness (DOMS).

What is rhabdomyolysis?

22 | PHILLYFIT

Does rhabdo only happen in beginners? No, anybody can get rhabdomyolysis. Beginners can get it and so too can athletes and those who have not worked out for a long time. Rhabdo often occurs when the intensity of exercise is increased too fast.

Can cardio cause rhabdo? Yes, rhabdomyolysis can be induced by either aerobic activities or strength training. For example, there are case reports of rhabdo occurring following spinning classes and swimming. The thing to remember is that any activity that overwhelms the body can cause rhabdomyolysis.

How likely is rhabdo? Most people will never get exercise-induced rhabdomyolysis even if they engaged in high intensity exercise. Having said that, it is difficult to estimate how many people get exercise-induced rhabdo per year because not everyone who gets it will have it badly enough to seek medical attention. According to the Center for Disease Control and Prevention statistics, in 1988 there are approximately 25,000 cases of rhabdo each year in the US and at least fifty percent of those cases were due to exercise. Granted, that is an older statistic, but the nineteen eighties pre-dates most of the popular, intense exercise regimens we have all heard of. Are the rates higher now? I don’t know. For those who have experienced rhabdomyolysis after exercise, it can be a life-changing and frightening event.

Who is risk of Rhabdomyolysis? Technically, anybody can get rhabdo if they exercise hard enough or if the intensity of exercise is increased too quickly. The trick is knowing how much is too much. The amount of exercise is likely to be differ-

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ent for different people so it’s really not possible to look at someone and predict their risk of rhabdo. That said, there are some things that might increase the chances of getting rhabdomyolysis. Keep in mind that the list below is presented only as a general guide rather than rules that are engraved in stone. Also, list is not meant to scare anyone, but to give people things to consider as they exercise intensely and topics to discuss with their doctor for more information. 1. Cholesterol lowering medications. You may have heard TV commercials for cholesterol-lowering drugs give the vague warning, “If you experience any muscle pain or weakness, see your doctor as this could be a sign of a rare but serious disorder…” The “rare but serious disorder” TV commercials refer to is rhabdomyolysis. Since cholesterol medications slightly raise the risk of rhabdomyolysis, it’s logical that the risk is increased when combined with high intensity exercise programs. For those who take supplements such as red yeast rice or guggul to help cholesterol levels, isolated case reports of rhabdo have also been reported following these as well. 2. Amphetamines/stimulants. Some prescription medications that contain amphetamines might also increase rhabdomyolysis risk. There are also case reports of rhabdo following use of large amounts of caffeine as well as Hydroxycut. 3. Lots of negatives. Eccentric muscle actions (“negatives”) do more damage to the muscle and are more highly associated with rhabdo development. Yes, eccentric movements do have exercise benefits, but programs that incorporate a lot of negatives, especially in those not used to them, may increase the risk of getting rhabdomyolysis in some individuals. 4. McArdle disease. This is a condition where people do not store glycogen (carbohydrates) in their bodies very well. Excessive exercise in people with McArdle disorder has been noted to result in more rhabdo. 5. The sickle cell anemia trait. People with the sickle cell anemia trait don’t have sickle cell anemia, but they have a gene for it. There is some evidence that the risk of rhabdo is greater in those who have the sickle cell trait. In one case report, a nineteen-year-old healthy college football player who had the sickle cell trait died from rhabdo complications after running sixteen successive hundred-yard dashes.

Dehydration and rhabdo In some circles, there is the belief that that drinking water during exercise prevents rhabdo from occurring. While being severely dehydrated can cause rhabdo and even make rhabdo worse, the most often

cause of rhabdo in the gym is overwhelming the muscles with too much exercise, causing the muscle fibers to die. Drinking water during exercise will not prevent muscle fiber death.

Creatine and rhabdomyolysis? Creatine, is a popular muscle-building supplement. If you do an Internet search for “creatine and rhabdo” you will see case reports of people who developed rhabdomylysis ― some of which died ― while taking creatine supplements. “Having looked at the creatine and rhabdo research, the one thing everybody had in common was that they were all doing a lot of exercise. So was it the creatine or exercise that caused rhabdo – or a combination of both? I feel more research is needed on this issue.”

Can you get Rhabdo more than once? It does appear that if a person developed rhabdomyolysis once, that he/she is more likely to get it again. There are case reports of people getting rhabdo several times following exercise.

For personal trainers In some gyms, personal training sessions are only thirty minutes long. Some trainers try to squeeze as much as possible into those workouts to challenge people to help them achieve their fitness goals. While it’s good to be efficient, and challenge people, the desire to help others achieve their fitness goals might accidently induce rhabdo if too much exercise is prescribed, especially if the client is a beginner or someone who is returning to the gym after taking a few months off. When in doubt, circuit strength training, using light resistances, is the most efficient and safest training program for beginners and those returning to exercise after a long absence. There are strong feelings on both side of the issue and my intension when writing this article was not to scare anyone or disparage any specific intense/ boot camp style exercise program. Rather, my goal was to educate the public about a rare exercise-related phenomenon, and in doing so, reduce the likelihood of it occurring. ~~~ Joe Cannon MS CSCS is a writer, blogger and lecturer. He teaches personal training for AAAI/ISMA and has authored books on personal training, nutrition and supplements. For more information see his websites, Joe-Cannon.com and Supplement-Geek.com

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MentallyFIT

10 GREAT TIPS

to Help You Stick to Your Exercise Program

Everyone wants to be in shape these days. In fact, out of everyone who pays for a gym membership, about twenty percent actually uses them. It’s easy to get a little motivation and go out and get a gym membership and have a routine for a couple weeks, but the tough part is sticking with it. Why is that? Well, people don’t know what to do, they get bored or they injure themselves. Here is a list of the top ten ways to stick to your program:

By: Karl Safran

#1 Food Shop Every Week: Nutrition is number one

when it comes to living a healthy lifestyle. You can’t out-train a poor diet. Every Sunday morning go to the grocery store or farmer’s market and stock up on fruits, vegetables, lean meats, and anything else that will help you stay on track. Preparing meals for the week is vital to your success and it also allows you to know what is being put into your food.

#7 Remove Negativity: Negativity can come from your own mind or it can come from the people closest to you. Having a negative attitude or people trying to stop you from your goals is a recipe for failure. You must remove these people and thoughts from your life. If your friends or family members aren’t on board with your ﬁtness plan, just keep your distance from them and show them that you’re serious. Sometimes “haters” can be great motivators. #8 Stimulate Your Brain: Reading anatomy, nutrition or some motivational books will help educate you on the latest research that’s out there. This information will help with changing things up in your training program, meal planning, and creating and maintaining your goals. This information will keep your body guessing and will help you avoid those dreaded plateaus. #9 Walk: Walking will get you outside in the

#2 Hire a Qualified Trainer: Having a

trainer is a great way to keep you accountable! A good trainer will know how to keep you motivated. They will also keep an eye on your nutrition and make training safe to avoid any injuries. You have to choose wisely though as all trainers are not created equal.

#3 Find a Training Buddy: Many of us are un-

comfortable going into a gym alone. Bringing a friend or family member with you can ease the tension you may get walking into a crowded gym. This is also a great way to keep each other accountable as well.

fresh air and will increase your serotonin and endorphin levels. This will give you more energy throughout the day and allow you to have a more positive attitude. Walking is great for everybody. Don’t think because you’re in good shape that walking is a waste as it will increase blood ﬂow and decrease your risk for a number of diseases. Treadmills are not the same as walking outside. Make sure you get out in the open air and walk.

#2 #5

#4 Keep a Journal: Whether it’s a food journal, training log or both, keep it every day and be very precise. If you don’t like writing down every morsel you consume, download an app. There are dozens out there to help make your life easier. Studies have shown that people who document their ﬁtness journey have way more success than those that don’t.

#10 Turn Off the Computer and TV: Sitting throughout the day will increase your risk for excessive body fat, diabetes, obesity, certain types of cancers, joint pain, and headaches just to name a few. The human body is designed to move and move often. Getting off the couch and hitting the gym is a great way to boost your mood, longevity, and the quality of your life. ~~~

#5 Prepare Properly: It’s the little details that can make or break you. After you get a trainer or gym membership you will need sneakers, gym clothes, supplements and maybe an iPod to keep the motivation coming. #6 Stop Eating Out: Eating out is a great way to spend a lot of

money and eat too many calories. It’s tough to control your portion sizes when eating out. After your drink, appetizer, main course, and then dessert, you may have consumed double the calories your body needed to function, in just one meal! Not to mention you probably spent double the money you would have if you just prepared a healthy meal at home. When you ﬁll your body with empty calories, all the hours in the gym will count for nothing because you didn’t supply your muscles and bones with the proper nutrients needed to grow and get stronger. 24 | PHILLYFIT

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Karl Safran is a Certiﬁed Strength and Conditioning Coach who graduated from the National Personal Training Institute (NPTI). He owner and operator of No Bull Training and is also an instructor at N.P.T.I. Karl’s training methodologies are geared towards functional movements. He prides himself and his business on giving the best training and information that is available. Karl is a big believer in training clients with micro-progression, which means that, as a trainer, it's his job to make sure his clients aren't left feeling sore for a week. The difference between a good trainer and a great trainer is that a great trainer makes training sessions fun, safe and effective, all while reaching each client's individual goals.

The New Ten Commandments • Take fish oil pills everyday. • Go to bed one hour earlier than normal. • Spend less time on anything electronic. • Have spontaneous FUN! You’re never too old to go play in the woods or park. • Lift heavy weights two plus times a week.

• Walk everyday (and not to take the trash out). Really walk! • Cook at home as much as possible. • Read one book a month (your choice of content). • Make water your main fluid. • Sprint (even if it’s during your walk). Short sprints keep you young and vibrant! ~ Karl Safran

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PHILLYFIT | 25

PHILLY’SFITTEST Our readers’ inspirational images and stories

Elena Leva,19, Philadelphia,PA Train hard. Run hard. Fastest mile!

Stacey Tobin, 36-year-old “mama of 3”, @ Test Your Metal 2013 CrossFit Competition, Allentown, PA

Phil Chebook and his well versed boxing class at North Penn YMCA with instructors Tony Cursio and Big Jon Robbins

Andrea Bargiel, 27 Rahway, NJ, beautician

Adam Leyrer, 31, Royersford, PA. Citizens Bank Park Spartan Race

Get your picture in

Philly’s FITTEST!

Email jami@phillyﬁt.com your high-quality photo and caption, including your name, age, hometown, and where you are or what you’re doing in the photo! It’s that easy! 26 | PHILLYFIT

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Nick Joyce, 21-year-old aspiring bodybuilder “Chasing the Dream”!

Dave Branca at Upper Merion high school track

Tim Rodriguez, 27 Bensalem Owner / Personal Trainer @ Peak Physique Fitness

Hi Jami, The picture is of my son & daughter - Owen Duddy (10-yrs-old) Olivia Duddy (13-yrs-old), Doylestown, PA The picture was taken at the end of the NBTBA/Firstrust Bank 5k on September 22, 2013, at Veterans Park in New Britain, PA This was Olivia & Owen's first race. Owen finished 5th in the 13and-under male age group. Olivia finished 1st in 13-and-under female age group. Barclay Cunningham, 42 Endurance runner, boxing enthusiast North Penn YMCA

Thom Duddy (a very proud dad)

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My name is Matt Nielsen, I am 24 years old, from Collegeville, PA! I am a Certiﬁed Personal Trainer at the Spring Valley YMCA. In this photo I am at the NJ NGA Bodybuilding Championships. I Won First Place in the Men's Physique Division and also won my Pro Card! It was an amazing experience! Thank you for giving people the opportunity to send their pictures in to your magazine! PHILLYFIT | 27

SportinglyFIT

Weidershakes One Man’s Journey with the Godfather of Bodybuilding By Charles Peeples

oe Weider, also known as “The Master Blaster,” Godfather of Bodybuilding, Trainer of Champions, the guy who imported Arnold — and by extension everything that ensued — to our shores and the world, died the weekend before Easter at ninety-three. That may mean nothing, or a great deal, to you, and of course there are detractors, kinda like those troll types who invariably pop up on any discussion board. The current tendency is to “one-percent” extremely successful moguls like Joe (or the late Bob Kennedy, who followed in his footsteps and died almost exactly a year earlier) simply because of their wealth and power (especially in an era when anyone can become a multimillionaire overnight with the right Powerball ticket, lawsuit, or narcotics racket) without bothering to learn how they struggled to achieve it. Or without acknowledging how much we’ve all benefitted from their work. Certainly the statue has tarnish spots; by most accounts, Joe was a supreme hustler. He claimed credit for everything and gave none, stamping “Weider Principle” on every technique ever used in the gym. He pretended to lament the drugs largely responsible for the mind-blowing bodies in his ads. He so wildly embellished the benefits of his powders, vitamin packs and exercise gizmos that the records will show he had to pay enormous fines for his tall tales. He coldly abandoned his first wife and married a trophy-bride model to grace his magazine ads. His autobiography Brothers of Iron, published only a few years ago, was a self-serving whitewash that overlooked his sins and gave only a sentence or two to the existence of his only child, a daughter. He brutally suppressed dissent among his beefcake disciples by warping the career trajectories of those who dared question him. His muscle magazines had all the substance of fast-food, and his supplements were worthless. The door of the 28 | PHILLYFIT

legendary “Weider Research Clinic” apparently opened a broom closet. No wonder he and the Governator, who was by all accounts, similarly Machiavellian in controlling the world around him, got along so famously. And along with the usual trolls, there are those who feel they personally got a raw deal from him.

But you’ll find far more who admire him and what he represents. You couldn’t paint a better Horatio Alger epic than that of a poor, scrawny Jewish kid who deals with constant bullying and beatings in a tough neighborhood not by crying “bully” but by building himself up in Charles Atlas style, vanquishing adversaries, inspiring others, ignoring the naysayers, building an empire, and quite literally, changing the world. Yes, I am unabashedly a fan of Joe Weider. If you ever read Stephen King’s 11/22/63 and/or Ray Bradbury’s classic tale The Sound of Thunder, you know about the “Butterfly Effect”. Step on a butterfly, and perhaps you deprive its predator of a meal, and perhaps ditto for all successive predators, effecting changes over epochs, which is why time-travel

November/December | 267-767-4205 | www.phillyfit.com

stories are so sticky. But consider: no Joe>no Arnold>no Pumping Iron>no bodybuilding explosion> no brawny action-stars>no “six-packs”>no fitness movement/industry>no PhillyFIT! Doubt all that? If you can find any other muscle magazines from the time Joe was beginning his ascent, and well into the sixties, they’d most likely be those of Bob Hoffman, of York Barbell fame. Hoffman, who also sold weights and (equally-hyped) nutritional supplements, was all about weightlifting, but almost strictly for feats of strength and Olympic lift competition. Physical appearance was given just a nod. If you didn’t aspire to hoist enormous poundages, preferably at an Olympic lifting contest, you didn’t matter (like today’s functionalistas who sneer,“So you’re built- betcha can’t do this!”). Even power lifting (bench-press, squat and deadlift) wasn’t yet legitimate. Hoffman ridiculed the followers of “Jew Weider” as slackers: a real strongman didn’t need to lie on a bench to lift a weight! And what’s all this pumping and posing stuff? In the Hoffman world, if there had to be bodybuilding, it would be stuck at the end of a lifting meet, in a dingy, barely-lit high school gymnasium, maybe even as the audience was filing out the door. And if you look at those Hoffman magazines (I’ve even got some from the late 1970s that are this way) you’ll find plenty of dry text and black and white photos of lifting, and equally bland ads for weights and protein powders. But you won’t see any excitement, no colorful awe-inspiring studs cavorting on the beach with the ladies, having fun, enjoying all that

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development they’ve worked so hard for. No inspiration or possibility for you unless you’re already a ranked strength athlete focused on improving your totals in the snatch and jerk - certainly no transformative magic. As a tall but gangly (6’3,” 170 pound) non-athlete starting college I would fall prey to the Weider spell. I saw some of my nineteen year-old fraternity brothers growing bellies, while the football players bopped around so nonchalantly with huge arms and their pick of the coeds. The unfamiliar super-abundance of dining hall food (poor as it was) had packed on around thirty pounds. The choice was obvious, but in 1975, with Pumping Iron still two years away from release, no experience with “working out,” only a couple of Universal machines available to “lizards” (as the jocks called us), dips between the dressers and some dumbbells under the bed, there wasn’t a whole lot of motivation. Normal guys just did sports. When I stumbled upon some Weider magazines, after laughing at the ads (“Blitz and blast… a new generation of Weider wildcats… muscle up and make out”) I began to will myself into that world, to be Dave Draper chugging that “Weidershake” (a term I’d coin and trumpet relentlessly for decades to the mirth of all who knew me) straight from the blender glass: “Tastes like a shake, feeds like a steak!” With my genetics it was about like attempting to bolt a Hemi V8 to a Volkswagen frame, but it did wonders for my self-esteem. It would serve

as anchor of sorts during my army years in Germany, as I eagerly sought the latest scoop on all those names I’d come to know in the latest issue of Joe’s magazine from the Stars and Stripes store. It would lead to some semi-careers, and keep me looking (if not feeling, with my wrecked joints) far younger than my contemporaries. It would lead me along paths where I’d actually get to know some of these heroes (and even more, the heroines) in Joe’s pantheon. And even Joe himself.

I’d come up with the idea of a barbell with rotating handles in 1982, and while trying to patent it, sent a photo of a dummy model I’d made to Joe. He wrote back (I still have his letter somewhere) asking to see a sample. The working model, unwieldy, vastly over-engineered and hewn out of steel in a machine shop, had precision ball bearings, weighed around eighty pounds and cost me nearly seven hundred dollars — this during a recession. Joe’d had it for the better part of a year when I got a call, to hear his famously nasally voice telling me that it wasn’t economically feasible — he wanted something he could sell for $29.95 — and he’d be sending it back to me. Years later, someone else would introduce a simpler version, although the “Roto-curl” bar/handle never really took off. But I never begrudged Joe his decision; he was a businessman and I wasn’t. What he’d given me over all these years couldn’t be priced. And whether or not the rest of the fit-body-conscious world realizes it, or will admit it, what we owe Joe is beyond calculation. I do wish though, that I’d told him about my adding “weidershake” to the vocabulary. I think he’d have liked that. ~~~ Charles Peeples, LMT, CSCS, NSCA-CPT, NCTMB, whose articles have appeared in numerous fitness and bodybuilding magazines, is a well-known proponent for girls’ and women’s physical advancement (www. teamvalkyries.org). In addition to being a NationallyCertified Personal Trainer, he is a Nationally-Certified Massage Therapist (www.chesterspringsmassage.com). Contact him at Charles@PhillyFitMagazine.com

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NutrionallyFIT

Fat to Fit: Weight Management for Dogs and Cats

hat’s the problem with a few extra pounds? A fat cat or chubby dog may seem cute and cuddly to some, but the extra weight can be harmful to your pet’s health and wellness. Obesity is not a cosmetic issue, it is a health issue. Over-nutrition it is one of the most common forms of malnutrition in our companion cats and dogs. Pets that are over their ideal weights are at an increased risk for diseases such as joint disease (arthritis and intervertebral disk disease); urinary disease (bladder infections and sterile cystitis); heart disease and breathing difficulties; dermatologic conditions; and diabetes mellitus. Obese dogs also have a decreased life span compared to their lean counterparts. Recognizing the problem is the first step on the road to wellness. The waistline of our pets seems to be mirroring our own. Recent estimates in the United States indicate that greater than sixty percent of adult humans are overweight or obese, while surveys of adult dogs and cats indicate that the incidence of obesity in our pet population is somewhere between twenty to forty percent. In one telephone survey of pet owners, thirty-two percent of the 356 participants indicated that their cat or dog was overweight or obese, but only three owners (0.8%) considered this a health problem. The easiest way to determine if your cat or dog is overweight is to do the “touch test”. During your pet’s annual wellness exam, your veterinarian may assign a Body Condition Score to your cat or dog, but you need not wait for exam time to “score” your pet. For adult cats or dogs at an ideal weight, you can feel their ribs without having to push down very hard. They should also be narrower around the waist than they are around the chest (this is called having an abdominal tuck). Some cats will develop a fat pad between their back legs that will mask the appearance of an abdominal tuck, but in an ideal weight cat, this fat pad should be minimal or absent. Your veterinarian can help you determine the body condition of your pet and advise you if weight loss is recommended. But knowing whether your pet is overweight or obese is not enough, the next step is to take action against this significant health risk. Weight loss in veterinary patients is achieved just as it is in people, with calorie restriction and increased activity. In cats and dogs that are less than ten percent over their ideal weight, simply reducing their meal amounts, minimizing extra treats, and moving more (playing with chase toys for cats or extra walks for dogs) may be fine, but your veterinarian should be consulted for any pets that need to lose more than ten percent of their weight. Your pet’s doctor may test for diseases such as hypothyroidism that can predispose an animal to obesity and prevent it from losing weight, or may identify risk factor that would limit the types of diets that could be used during active weight loss. Over-the-counter reduced calorie, light or weight management diets marketed by pet food companies may be lower in calories than their adult maintenance ver

Dr. Lisa Weeth and Dr. Martha Cline sions. However, these diets are designed to help prevent weight gain and do not have the necessary levels of essential nutrients (protein, essential fatty acids, vitamins and minerals) for animals that require calorie restriction for weight loss. If an over-the-counter diet is used for weight loss, the rate of loss for that cat or dog should be very slow (less than one percent of their body weight per week) to prevent diet deficiencies and additional health complications. Therapeutic weight loss diets sold through veterinarians have lower calorie contents, but are also higher in protein and other essential nutrients so that all of your pet’s nutritional requirements are being met during calories restriction. Therapeutic weight loss diets for dogs also often have higher fiber contents to help pets feel full while allowing them to consume a greater volume of food than an overthe-counter, light option. As carnivores, cats can successfully lose weight on therapeutic weight loss diets that are lower in fiber and carbohydrates, and higher in protein and fat, but it is important to note that these types of diets often have higher caloric contents and the volume fed will often decrease. Therapeutic weight loss diets are intended to be fed during the period of active weight loss and once your cat or dog reaches their ideal body weight, it may be possible for them to switch back to an over-the-counter light or weight management formula. Exercise is an important component of every weight loss plan for cats and dogs. Increased activity not only increases calorie expenditure (how many calories are burned each day), but helps maintain and build muscle mass to enhances metabolism. For dogs, walking twenty to thirty minutes daily or increasing normal walks by ten to twenty minutes are easy ways to increase exercise. Some pets with joint or back conditions may have restrictions on the amount of exercise they can perform and for those, swimming can be an excellent activity. If you do not have access to a pool, veterinary physical rehabilitation centers with underwater treadmills offer controlled exercise programs that can be tailored to your pet. Cats can be harder to exercise as most spend sixteen to eighteen hours sleeping each day and don’t walk well on a leash, but various cat toys are available to promote movement and exercise in cats at home. One of the most common failures during a weight loss program is the hidden calories that sneak in with treats and snacks. This can include bits of table foods, raw hides, dental bones, dehydrated chews, and over-the-counter biscuits. Treats can be a part of most weight loss programs but should not make up more than ten percent of the total

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PHILLYFIT | 31

calories eaten by the cat or dog each day. For example, a dog that needs to eat four hundred calories per day to lose weight could have three hundred and sixty calories from the weight loss diet and forty calories from extra treats. This ensures that the majority of your pet’s diet will still be complete and balanced and that treats are built into the plan to avoid excess calorie intake. Lower calorie treat options include foods like baby carrots or green beans (approximately four calories each) or even mini marshmallows (approximately one calorie each). During a weight loss program, it is important for you and your veterinarian to talk about treats and establish guidelines on how many can be given. When purchasing over-the-counter canine or feline treats, only purchase products where calorie information is available. Your general practice veterinarian is a great resource to help you get started with any weight loss plan, but for more complicated or challenging cases, a board-certified veterinary nutritionist can be consulted. A board-certified veterinary nutritionists is a licensed veterinarian who is a member of the American College of Veterinary Nutrition. A board-certified veterinary nutritionist would be able to develop specific dietary management and exercise recommendations for pets with special needs or those that are not responding to the initial weight reduction attempts by their general practice veterinarian. In the northeast, pet owners are able to find a number of board-certified veterinary nutritionists who can help them take their pets from fat to fit. Helping your cat or dog maintain a lean body condition throughout its life is one of the greatest gifts you can give. Prevention of obesity is easier than any weight loss program and even small increases in calorie intake can lead to weight gain year after year. The discussion of weight should occur with your veterinarian when your pet is neutered (a known risk factor for development of obesity) and should occur at each annual wellness exam. Keeping your pet lean will not only lower their risk for certain diseases, but can lead to a longer and healthier life. 1. Freeman LM, Abood SK, Fascetti AJ, et al. Disease prevalence among dogs and cats in the United States and Australia and proportions of dogs and cats that receive therapeutic diets or dietary supplements. J Am Vet Med Assoc. 2006;229(4):531–534. doi:10.2460/ javma.229.4.531. 2. Reference Committee on Constitution & Bylaws. A-13 Meeting Highlights for the SPS. Available at: http://www.ama-assn.org/ resources/doc/sps/a13-highlights.pdf. Accessed September 13, 2013. 3. Kealy RD, Lawler DF, Ballam JM, et al. Effects of diet restriction on life span and age-related changes in dogs. J Am Vet Med Assoc. 2002;220(9):1315–1320. ~~~ Drs. Lisa Weeth and Martha Cline are board-certiﬁed veterinarians with the American College of Veterinary Nutrition. Nutrition consults are offered seven days a week at Red Bank Veterinary Hospital in Tinton Falls NJ. Consults include weight management programs, commercial diet recommendations for both health and disease, and homecooked diet formulation and evaluation.

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NutrionallyFIT

The Most Wonderful Time of the Year

… Right?

Dr. Anna Hilton

Ttwo and four-legged). However, the fast pace of the holidays can

he holidays are all about gathering together with loved ones (both

easily leave us feeling dazed as though we were hit by a train and fifteen extra pounds overnight. As an emergency veterinarian, I work full time and have two young kids, as well as multiple pets. Managing to make it through a normal week alive is tough enough, let alone adding in the stress of this busiest time. But our waistlines, pocketbooks, and sanity are not the only potential casualties of this magical season. Our beloved dogs and cats are sadly all-too-often unintentional victims of this hectic time as well. One of the most common problems emergency veterinarians face this time of year is what we respectfully call dietary indiscretion. Although this sounds like a fancy faux pas, it’s really just a nice way of saying, “Your dog got into something they really shouldn’t have.” Dietary indiscretion can happen when owners decide to generously gift their dog with tasty table scraps, or it could be a dog deciding he will help himself to food that is within muzzle’s reach, while his owner is otherwise distracted. Results can vary between mild stomach and intestinal upset (vomiting, diarrhea, loss of appetite) to severe pancreatitis. Pancreatitis can be a serious problem for your pet. Inflammation of the pancreas can occur secondary to eating fatty foods. Digestive enzymes are released abnormally, and in some cases can cause severe inflammation of the pancreas and other surrounding organs, leading to abdominal pain, lethargy, decreased appetite, vomiting and diarrhea. A body-wide inflammatory response can result, which can include abnormal clotting ability and lung problems. Treatment can involve days of intensive care and monitoring, intravenous nutrition, and complications requiring surgery can develop. While not every dog that ingests people food will develop pancreatitis, it is best not to experiment with yours. Dogs love bones, right? Yes, but their gastrointestinal tract often does not. Bones from a cooked carcass can splinter and irritate the stomach and intestines as they pass through. Rawhides and bully-sticks, while adorable with red ribbon attached and poking out from your dog’s Christmas stocking, do not make good presents, as they can cause choking and intestinal obstruction. In addition, there are multiple human foods that are actually toxic to your pets. Many holiday sweet treats are baked with chocolate and cocoa and contain a chemical called methylxanthines (theobromine and caffeine), which are highly toxic to both dogs and cats. Theobromine is similar to the caffeine in chocolate and is present in varying amounts depending on the type of chocolate. As a general rule, the darker the chocolate, the more theobromine content. If consumed in enough quantities and not appropriately and promptly treated, chocolate ingestion can sadly result in

34 | PHILLYFIT

death. Consumption of milk chocolate is not as concerning, although a smaller dog eating larger quantities can still experience the toxic effects. Further, the risk of gastrointestinal signs and pancreatitis exists with any chocolate consumption due to the fat content. If your pet ever does ingest chocolate, contact your local emergency veterinarian or animal poison control for further recommendations. Treatment can include induction of vomiting if ingestion was recent, administration of activated charcoal to decrease further absorption of the toxin, treatment with IV fluids, anticonvulsant medication if seizures occur, and possibly antiarrhythmic medication for heart rhythm disturbances. Another seemingly benign food, which is actually scarily toxic and harmful to pets, is bread dough. Dogs may be too tempted to ignore the dough when left to rise on the edge of a kitchen counter. Once it hits the nice warm environment of their stomach, it starts fermenting, thereby releasing ethanol. This release of ethanol causes alcohol poisoning. So if you suddenly notice that your dog is acting a lot like your favorite drunk uncle, you may want to check and see if the bread dough is missing off the counter. They may exhibit uncoordinated walking, seem depressed, and inappropriately vocalize. They will also potentially vomit, since as the dough expands, the stomach becomes stretched. This can become a serious problem, as the mass of expanded dough can cause stomach bloat, obstruction and even lead to twisting of the stomach, which requires surgery to correct. Cold water stomach pumping to stop the fermentation process and intensive supportive care for severe neurologic depression may be necessary. And what about those raisins you were thinking of putting in that bread? Think again, or at least think twice about leaving the bread by the counter edge. Raisins, grapes, and even currants are known to cause acute kidney failure in dogs and cats. Any amount has the potential to be dangerous, as the dose considered to be toxic to the kidneys is unknown. Inducing vomiting and giving activated charcoal to help bind remaining toxin is indicated for recent ingestion, followed by aggressive IV fluid therapy for forty-eight hours to help “flush out” the kidneys. Onions, a common ingredient in many savory holiday dishes, are also toxic to your pets. Ingestion can lead to destruction of red blood cells, causing anemia. Dogs or cats that have ingested onions or onion powder-containing foods may show signs of weakness, pale gums, red urine and vomiting. Blood transfusions may be needed to restore their red blood cell counts back to normal. What about our feline friends? As much as they would like us to believe they are perfect living specimens, cats are not immune to their own potential holiday disasters. One of the big risks is the abundance of ribbon this time of year. Many cats love to bat or paw at the stuff. However, if they end up actually ingesting it, there is the potential for serious consequences. One end can get stuck while the rest is pulled into the intestines as they contract, leading to a bunching up of the intestines and causing an intestinal blockage. This is termed a linear

November/December | 267-767-4205 | www.phillyfit.com

foreign body obstruction and is a serious surgical emergency. If the intestines are compromised enough, your cat could even develop infection of the abdominal cavity (peritonitis), which is quite serious. Signs that your cat could be obstructed include vomiting, decreased appetite, lethargy, discomfort or fever. If you see string coming from either the front or back end of your cat, please don’t pull on it, as this could really make things worse. Instead, seek veterinary attention immediately. Tinsel holds the same potential risk, which leads me to the possible dangers of the magical Christmas tree, or as many veterinarians think of it, “O Tannenbaum of Terror.” Just like some pets inexplicably love to drink toilet water, some will also be attracted by the fascination of Christmas tree water. This water may contain fertilizers or if stagnant can contain bacteria, and if ingested can both lead to stomach and/or intestinal upset. Glass ornaments if chewed and swallowed can cause severe irritation to the lining of the gastrointestinal tract, so best to hang these on the higher branches out of temptation’s way. Try to also keep electric cords out of your pet’s reach. Biting through the cords will cause electric shock, which causes burns, trouble breathing, and possibly death. If your pet has chewed through a plugged-in cord, please have them evaluated immediately by a veterinarian, as treatment sooner rather than later is extremely important. Bubble lights pose another hazard as a chemical in the lights called methylene chloride (which bubbles when heated) can cause irritation to your pets’ eyes, skin, lungs and GI tract if chewed on. Right next to your Christmas tree you may have your other holiday greenery and plants. The most dangerous are multiple types of lily flowers. Barely more than a small whiff of one of these is enough to put a cat in kidney failure. Poinsettias have long been the red-petaled stepchildren of the holiday plants, but have really gotten a bad rap. While their sap does have the potential to cause some irritation to your pet’s mouth and some mild stomach upset if eaten, it is not the evil toxic plant it has been hyped up to be. Holly can also cause some mild to moderate GI signs, depending on the amount ingested, as well as mistletoe. Mistletoe has the potential to also cause some adverse heart effects, so feel free to kiss your pet under yours, but keep it out of chewing range. Above all, holidays are a time to be thankful for all the wonderful joys of life, not the least of which are our canine and feline companions. Keep these special loved ones safe and remember to enjoy the special contribution they give to our lives. Happy Holidays!

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~~~ Dr. Anna Hilton is a veterinarian who works in the emergency and critical care service at Hope Veterinary Specialists, a small animal 24-hour referral hospital in Malvern, PA. She lives in Wayne with her husband, two young daughters, and her three cats, Pippa, Percy and Dandelion, and her Labrador retriever-mix, Welly.

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NOV/DEC

calendar of events

PLACE YOUR CALENDAR LISTING BOXED LISTINGS FOR ONLY $75 CALL 267-767-4205 Nov. 9 PurpleStride Philadelphia 5K Time: 8 am Place: Memorial Hall, 4231 N. Concourse Drive, Philadelphia, PA Phone: mfine@pancanvolunteer.org Web: www.purplestride.org/philadelphia DC5K Time: Registration 8 am; race 9 am Place: Delaware County Christian School, 462 Malin Rd., Newtown Square, PA Phone: (610) 353-6522, ext. 2207 Web: https://www.dccs.org Y12K  Registration 8 am; race 9 am Place: Fairmount Park by the Philadelphia Museum of Art, Philadelphia, PA Visit www.whyy.org/y12k

Nov. 30 St. Bernadette Turkey Trot 5K Time: Registration 7:30 am; race 9 am Place: St. Bernadette Church, Bond and Harper Aves., Drexel Hill, PA Phone: (610) 789-7676, ext. 211 Cardinal Foley School Turkey Trot 5K & Family Fun Walk Time: Registration 8 am; race 9 am Place: Annunciation BVM Parish Hall, Havertown, PA Phone: (215) 439-0731

Dec. 7 Lansdowne YMCA Reindeer Run 5k Time: Registration 7 am; race 8 am Place: YMCA, 2110 Garrett Rd. (at Lansdowne Avenue), Lansdowne, PA Phone: (610) 259-1661 Web: www.cyedc.org UD Jingle Bell Jog Time: Registration 7:30 am; race 8 am Place: Upper Dublin High School, 800 Loch Alsh Ave., Ft. Washington, PA Phone: (215) 378-4135

Dec. 14

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

New Hope Nordics A ski club in the Middle Atlantic (Philadelphia area) that is 100% dedicated to cross-country skiing. Place: 2562 Ogden Ave., Bensalem, PA 19020 Web: prnt4u.com/nhn1.htm Penguin Ski Club Time: General meetings held first Tuesday of each month (September-April) at 8pm Place: Phoenix Sport Club, 301 W. Bristol Road, Feasterville, PA Web: penguinskiclub.com Tiroler Ski Club Place: Philadelphia, PA Web: www.tirolerskiclub.com Wissahickon Ski Club Place: Wago 1 Summer Hill Ct., Lafayette Hill, PA 19144 Web: www.wissahickonskiclub.org

Ongoing South Philly Striders Running Club Yo! Get in Shape! Meets Tuesdays and Thursdays at 6am at Geno’s Steaks, Ninth St. & Passyunk Ave., Philadelphia, PA Meets Saturdays, 8 am, Front & South Sts., Philadelphia, PA Email: info@southphillystriders.com Web: www.southphillystriders.com

Web: www.highroadcycles.com

Keswick Cycle Cherry Hill Road Rides Saturdays, 7:45 am Distance: About 40 miles. Return to shop no later than 11:30 am. Helmets are mandatory! This is an unsupported ride. Please carry at least one tube and pump/CO2. Food and water are highly recommended. “No rider left behind on a shop ride.” Place: Keswick Cycle Cherry Hill, 305 E. Rt. 70, Cherry Hill, NJ Email: salesstaff@keswickcycle.com Phone: (856)795-0079 Web: www.keswickcycle.com Bikesport Mountain Bike Ride Distance: 2 loops. For all levels. Mountain bike required. Time: Saturdays, 9 am Place: Green Lane (Knight Road) parking lot, Green Lane, PA Email: Ginny Politz, ginny@bikesportbikes.com Web: www.bikesportbikes.com MTB on the Pennypack Trails Meet at the Pine Road entrance to Pennypack Park, Philadelphia, PA, Tuesdays at 6:30 pm and ride till about 8 pm. Come enjoy the great outdoors (without cars) after dark! Lights and a trail permit are required (go to www.fairmountpark.org/ TrailPermits.asp to buy a permit). Depending on the predicted weather and/or trail conditions, the ride may be canceled or rescheduled for another evening. Call or email to confirm that the ride is on or with questions. Phone: (215) 740-0973 Email: ride_with_cb@rocketmail.com Web: www.phillybikeclub.org

Lemon Run 5K Time: Registration 7 am; race 8 am Place: Memorial Hall, 4231 N. Concourse Drive, Philadelphia, PA Phone: (610) 649-3034 Web: www.alexslemonade.org/campaign/lemon-run

2013 Jingle Bell Run/Walk Times: South Jersey registration 7:30 am; race 9 am. Bucks County registration 8 am; race 10 am. Malvern registration 8 am; race 10 am. Places: South Jersey: Cooper River Park, 7050 N. Park Drive, Pennsauken, NJ. Bucks County: 62 Swamp Rd., Newtown, PA. Malvern: 225 Phoenixville Pike, Malvern, PA. Phone: South Jersey, (267) 238-9727; Bucks County, (267) 519-6050; Malvern, (267)238-9721. Web: South Jersey, www.kintera.org/faf/home/ default.asp?ievent=1068733. Bucks County, www. kintera.org/faf/home/default.asp?ievent=1068680. Malvern, www.kintera.org/faf/home/default. asp?ievent=1068660.

Nov. 17

Dec. 15

Are you a professional trainer...

Horsham Township Freezer 5K Run Time: Registration 8am; race 10am Place Simmons Elementary School, 411 Babylon Rd., Horsham, PA Phone: (215) 643-3131

What happens when you take a vacation...

Panther Pajama Run & Pancake Breakfast Time: Registration 8 am; race 9 am Place: Strath Haven (George King) Stadium, 200 S. Providence Rd., Wallingford, PA Phone: (610) 544-4890 Web: supportwssd.org

Nov. 10

Philadelphia Marathon Time: 7 am Place: Philadelphia Museum of Art, 22nd Street and Benjamin Franklin Parkway, Philadelphia, PA Web: www.philadelphiamarathon.com

Nov. 24 Philadelphia Zoo Turkey Trot 5K Registration 7 am; race 8 am Place: 3400 W. Girard Ave., Philadelphia, PA  Phone: (610) 696-0115 Web: runccrs.com/results/race-calendar/?event_ id=1252

Nov. 28 Abington YMCA Gobble Wobble 5K Time: Registration 7:30 am; race 9 am Place: Abington YMCA, 1073 Old York Rd., Abington, PA Phone: (215) 884-9622, ext. 1840 Web: https://philaymca.org/community-programs/ run/gobble-wobble-5k/ Toss Your Turkey 5K Time: Registration 7:30 am; race 8:30 am Place: Montgomery County Community College, 101 College Drive, Pottstown, PA Phone: (610) 327-2277, ext. 2217 2013 Action Potential Turkey Trot 5K Registration 7:30 am; race 9 am Garnet Valley High School, 552 Smithbridge Rd., Glen Mills, PA Phone: (484) 841-6154 Web: www.gvturkeytrot.com

Ski Clubs Blazers Ski Club Place: Philadelphia, PA Web: www.blazersskiclub.org Brandywine Valley Ski Association A year-round sports and social club dedicated to promoting skiing (2-3 trips a year in the continental United States and Europe) and related activities: biking in summer, sailing weekend trip, happy hours twice a month, two summer pool parties, a holiday party, concert picnics at local wineries and Eagleview, camping and more! Time: General meetings are held the first Wednesday of each month September-May at 8pm. Place: Ruffini’s Restaurant, 43 N. Bailey Road, Thorndale, PA Web: www.brandywinevalleyski.com

Highroad Cycles Saturday Morning Ride Average speed is 16 mph. You should be able to comfortably ride within this average speed, including some challenging hills, over 30 to 40 miles. Ride is weather permitting. Time: 9 am Place: Highroad Cycles Doylestown, 73 Old Dublin Pike, Suite 4, Doylestown, PA Phone: (215) 348-8015

who is not getting paid what you are worth? do your clients still pay you?

How about when you are sick & have to cancel appointments... do you still get paid?

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to train enough people to really generate the kind of income to live an exceptional life style like you deserve?

I can answer “Yes!” to all of the above questions.

Buck Ridge Ski Club Place: Bryn Mawr, PA Web: www.buckridgeskiclub.org Bucks County Ski Club Place: Doylestown, PA Web: www.buckscountyskiclub.com Central Ski Club Place: 76 Kelmar Ave., Frazer, PA 19355 Phone: (610) 644-8898 Eastern Pennsylvania Ski Council Web: www.easternpaskicouncil.org Main Line Ski Club Ages 21 and over. Upscale ski club featuring

38 | PHILLYFIT

Weekly Tuesday Runs With the Manayunk Running Club. Time: 6:30-9 pm Place: Sports Works, 4320 Main St., Manayunk, Philadelphia, PA Email: info@manayunkrunning.com Web: www.manayunkrunning.com

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