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Your Lifestyle Matters
Make the Other 23 Hours of Your Day Count!
By Fernando Paredes
E
veryone is always in search of the “super” exercise, routine, stretch, food, diet, etc. to get them to their goals. And, yes, the workout is important to making or breaking your results. However, the workout takes up how much time of your day? One hour? What about the remaining twenty-three hours of your day? What you do the other twenty-three hours of the day what you do outside your workout time is what will make or break your success. Here’s a cold, hard fact for you: Your lifestyle, how you live your life outside your workout, matters. Your lifestyle habits determine if the workout you did was in vain or if it will lead to a transformation. So, my question to you is: Does your lifestyle support your training goals? If so, keep going! If not, keep working on it! Here are top three lifestyle habits that get overlooked the most and, in my experience, matter the most to health, fitness and performance success. Get these three wrong, and you make your progress that much harder to attain.
1
DRINK ENOUGH WATER. Yes, I know that you’ve heard this over and over again. There’s a reason for that – it’s the truth. Water is a critical yet overlooked
nutrient. It’s nature’s super-tonic! Over seventy percent of your body is water and your brain is eighty-five percent water. The kidneys need enough water to manage electrolytes, blood pressure and flush out waste properly. When you don’t drink enough water, you get dehydrated. And when you drink too much coffee and soda, you dehydrate your body even further. Dehydration causes: brain-fog, water-retention, poor circulation, muscle tightness and cramping, digestive issues, constipation, poor skin elasticity and slows down fat loss! Though water needs can vary, the general range most people need to drink every day is between sixty-four to one hundred ounces. Here’s a quick self-test: if you’re urine is consistently deep yellow in color, you may not be drinking enough water. Make sure you drink enough water every day for vibrant health, fitness and energy.
2
GET ENOUGH SLEEP. Quality, restful sleep is critical for the body to recover and repair itself. During sleep the body releases seventy percent human growth hormone (HGH) helping it to repair the heart, blood vessels,muscles and eliminate waste from the brain. Not getting enough sleep on a regular basis is dangerous, leading to increased risk of heart disease, blood pressure, stroke, diabetes, lower immunity and slower brain function.
Getting six to eight hours of sleep every night will ensure that your mind stays sharp and your body continues to become healthier, stronger and leaner. To ensure you get a good night’s sleep you must prepare the body to sleep. Try these simple practices thirty to sixty minutes prior to bedtime: slowdown and stop doing work-stuff, do something relaxing like reading a book, deep breathing or performing some easy stretching; turn off electronic devices, dim bright lights and try drinking chamomile tea. In time, you’ll be waking up refreshed and raring-to-go every day.
3
BREATHE. Proper breathing is one of the simplest yet most overlooked habits that can improve your overall health and fitness success. Most people are “high-breathers” incorrectly using their neck and chest muscles to breathe. Breathing using the diaphragm is critical for proper core stability, cardiorespiratory function, relieving stress and fat-burning. Improper breathing becomes very apparent when I see new clients unconsciously hold their breath during simple exercises. A dead-giveaway there’s a breathing problem affecting the function of the deep core. Not good. You see, holding your breath during exercise locks the diaphragm creating intraabdominal pressure to stabilize the torso. Continued on page 6
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contents MAY/JUNE 2021
5 8 10 12 14 16 18 22 26 28 32 34 35
Publisher’s Page
PhillyFIT Magazine is part of Jalynn Concepts, LLC. based out of Southampton, PA. We are a bimonthly magazine serving Bucks, Montgomery and Philadelphia Counties since 2004. We are also a marketing services company for local businesses. Contact us a 267-767-4205 / jami@ phillyfit.com
Letters to the Publisher
PUBLISHER/OWNER JAMI APPENZELLER
Core Training for Runners
EDITORIAL HEATHER HOEHN, JOHN BEELER
Your Lifestyle Matters
ADVERTISING FAITH LAROSSE JAMI APPENZELLER LINDA BULLA
Making Moves to End Ovarian Cancer How to Make a Perfect Smoothie
DISTRIBUTION MAGAZINES CAN BE FOUND AT LOCAL WAWA’S.
Preggerize
SPECIAL DISTRIBUTION TO LOCAL BUSINESSES DARION GRIGGS, DEREK EXNER, SAVANNAH YANCEY
Hey CEC, What’s Your Secret Philly’s Fittest
RIP James and Beverly Appenzeller, forever in our hearts and missed.
Great Bucks County
PhillyFIT_Magazine
Rice and Beef Skillet
PhillyFITMagazine
Why Life Insurance
PhillyFITMag PhillyFIT Magazine
New Products Feature
PhillyFIT App Jami Appenzeller
Continued from page 5
This causes torso stability via pressurization and not through the proper activation of the stabilizing muscles. One of the things I usually need to do with new clients is take some time to train proper diaphragmatic breathing during exercise. This helps the body relearn how to breathe and properly stabilize the body. One way to train diaphragmatic breathing is with a simple floor exercise called crocodile breathing. Here’s how it’s done: • Begin by positioning yourself face down, so that your stomach is on the floor with your forehead on your hands, both palms down, one covering the other. Make sure the chest and arms are relaxed, and you are as “flat” as you can get; your neck should be relaxed and comfortable. • Breathe in through the nose and feel the air move down past the chest into the belly area. When this happens, you will feel the abdomen push out against the ground. This should happen naturally without you forcing 6|
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your stomach out. • Exhale fully before beginning the next breath cycle. Repeat five to ten times. And there you have it - the most most overlooked lifestyle habits that will get you more results. Practice them consistently every day and see the positive impact they will make in supporting your workouts and attaining your results that much better and faster.
Fernando Paredes, NASM-CPT, CES, PES, FMS a 25-year veteran of the fitness industry, is a sought-after health, fitness and performance expert in the Bucks/Philadelphia region. He has been featured on Comcast Network’s “Your Morning” show, “It’s Your Call with Lynn Doyle”, WFMZ Channel 69 News, CBS/CW Philly and The Philadelphia Inquirer and because of his innovative Core-to-Strength Training™ approach. Fernando owns, Fusion Fitness Studio, a personal training facility in Doylestown, Pa. Visit him online at www.fusionfpstudio.com
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PUBLISHER’S PAGE
The Homebody By Jami Appenzeller
I
WORKOUT
f you’re doing joyful jumping jacks in your living room, you’re not alone... Well, maybe you are.
So, a couple days ago, this call happened via cell... “Hi Jame! I can tell by Facebook Friend Finder that you’re near my house! Let’s go out and do something...come on — ‘Oh yes it’s ladies’ night and the feeling’s right. Oh yes it’s ladies’ night, oh what a night.’” “Um...what? Who is this? And what kind of crazy Kool & the Gang throwback time-warp have I entered?” “OMG Jami. It’s Becca! You’re about five miles from my house. Wanna grab some ‘ritas at Deck Bar? They have a live band tonight and....!” She pitched me the hard sell as if she totally knew that I’d rather be crocheting a sweater for my dog. “...Wait, Facebook what?” I imagined Becca in one of her neon outfits, bobbing her head to the side with the beat like SNL’s infamous Butabi Brothers. “You know...Friend Finder. I can tell where you are. You know...GPS as in Gurrrrrl put on the Stilettos!” “Well, it’s not working because I’m um...I’m...uh...I’m actually in New Jersey at the vet with one of my fur babies,” I said biting my lower lip and crossing my fingers, making an epic WTF face. “Oh...okay Jami. Just thought… you know, we could hang out and have a good time. I’m sorry. I hope everything goes well with your dog! Let’s talk soon!” — Click. It was 30 seconds of sheer bewilderment and self-realization. 8|
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examining just what it was that I wanted out of life. I took a deep dive into where I wanted to be and with whom I wanted to spend 8-10 hours per day/5 days per week. I finally got the guts to blissfully and confidently let go of what truly needed to be jettisoned. COVID led to deep introspection - anyone else? My gosh! What was I doing living in a rat race that left me too far from my family for too many hours per day, for so long? How did I get there in the first place and why didn’t I have the ability to recognize the lack of balance much earlier on? Or, I did, but again, found comfort in a stable paycheck vs. stable overall quality of life.
Is In the New Out?
By Leaps and Bounds
These days, my LBD is more like a Labradoodle, Beagle and Dachshund and less like a Little Black Dress. The shear thought of spilling myself into some Lycra-laden outfit and 4” heels is so far removed from my thoughts. Recently, I actually posted a pic of myself all dolled up on FB, just to save face and prove that I don’t just live in jeans, ponytail and dog hair! And we all know that lipstick doesn’t pair well with hair, dog hair that is. Here’s the thing...I seriously cannot remember the last time I went out and had a “good time.” During the pandemic, my priorities flipped more than flapjacks at a pancake house. Anyone else? Human contact wasn’t available. So, I filled that space with other things. And ya know what? It was perfectly fine. I was perfectly fine. Solitude became my savior, not my doom. I chose books over babes, tea over tête-à-tête and slippers over slinky. I turned inward and discovered my true self as I had no audience, which felt welcomingly freeing. There was no guilt associated with declining offers and no arm twisting by others to go or do or see. For me, alone time was a blessing, a chance to reconnect with someone that I missed. Me! In a recent Publisher’s Page, I spoke about letting go of my full-time gig downtown, and being true to myself —
According to Natalie Nixon, PhD, keynote speaker and author of the award-winning ‘The Creativity Leap’, “A lot of us have figured out how to tap the power of rituals. Rituals are different from routines because they’re intentionally meaningful and purposeful. Rituals are promises that we keep to ourselves which yield contentment and satisfaction. These at-home rituals that we’ve created during the coronavirus (mindful yoga, meditation, deep breathing, morning stretches, etc.) all point to well-being, not wellness. The distinction is that wellbeing has to do with alignment of the mind, heart, body and emotions whereas wellness has a more physical reference.” Nixon, who is also the Creativity Strategist and President of Figure 8 Thinking, LLC. also believes that the pandemic pause afforded our timepressed, overworked society the opportunity to indulge in new rituals that we’ve been longing for. She is convinced that this feeling of being centered and grounded is a desire that will extend far past the CDC’s precautionary recommendations. If you’d like to download Natalie Nixon’s full free guide “4 Creativity Leaps We Must Make” just visit figure8thinking. com. You can also sign up for the Figure 8 Thinking Newsletter and get a complimentary sneak peek of her award-winning book. There’s some really great information and sage advice that you can use throughout life’s journey. If you
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PHILLYFIT
take the leap, you’re bound to be a much happier person! Prior to COVID, self-care was an extravagance, now it’s a downright necessity. And if self-care means relaxing on my porch with a glass of white wine in hand, watching the sun go down...well, heck... that’s just what the doctor ordered. If 2020 taught me anything it’s that finding happiness (no matter what that is) is pivotal. Now, I may be getting older but I’m also getting bolder. I’m making decisions that are right for me, without apologizing. Hey, send me to a dog beach or park and I’m doing cartwheels...but ask me out on a Saturday night and ugh...I’m secretly hoping for an extreme, debilitating injury to my big toe. I’m just not into it. Debby downer? Nah...I’m just someone who knows what she wants and I’m old enough to embrace the notion of being a homebody. Cheekily, I call it my “Homebody Workout.” Now, I know that I did actually have a good time a few times this past year (with humans…lol). I have cell phone pics to prove it. But, I just realized the last time that I spent time with a human — wait, I’ll explain — was August, 2019. Funny how you can scroll through your photos and can tell what was going on in your life at the time. Don’t get me wrong, I have a GOOD TIME all day long at home...I’m not the stereotypical, reclusive Cat Lady type. It’s just that when you start to have a better time in your own digs — with kids, their friends, neighbors, folks close by and my personal doggie day care here at my abode — everything else just fades to black. I used to be a social butterfly — probably one of the best of ‘em. But when I reflect on those ‘glory days’, I realize that all the fun didn’t take place when I was single, footloose and fancy free. It was with my BF/husband. I had zero interest in going out with packs of other women. I would PHILLYFIT
say that I’m not a girly girl — probably because of my tomboy roots at a horse barn, driving around in badass trucks and all. Make no mistake, I absolutely love my dear girlfriends. They know who they are and its true friendship at its best. But rarely do we get together and just hang out, to drink at a local pub. There’s usually an event, a happening, or a bonafide, legit “reason” to convene. At this stage of my life, I have learned to LOVE those few times per year…and then be at peace with the day-to-day friends, my four legged and their furry tails that wag incessantly.
Tribe Vibe Then it hit me....I really DO love to hang out with people — in certain settings. A perfect example would be The PhillyFIT Weekend Wellness Retreats (our 10th one is this May!) I proudly wear my sweatshirt that boasts “Hostess with the Mostest”…and not only do special guests thrive in an amazing health, fitness and wellness environment for a couple days, I do as well! AH HAH! Maybe I’m onto something here...I swear, I’ve gotten so better as I’ve aged. I DO LOVE PEOPLE! I REALLY DO. I enjoy the realness of animal bonding maybe a bit more. This begs some questions: How can I manufacture this desirable environment where showing up is exciting, invigorating and downright awesome? How can I create this “happy place” setting more frequently and make it part of a ritual? Now that the Weekend Retreat ad is running, and folks are registering, I have found that alas — I am not alone. In fact, many people also feel that after a year of COVID and lockdown, they TOO are looking forward to getting back out there,’ making new friends and creating memorable experiences — aiways in the name of health, sanity and safety. This need for human connection is very real. This time around I’m being a bit more choosey about my tribe that I keep close. Time is a precious thing and seems to go faster as we age. We hear it all the time: Do one thing each day that scares the ?!x$ out of you. Don’t be afraid of stepping out of your comfort zone. This way of thinking really matters people! Humans were not wired to be hermits. Most of us love to hug, kiss, shake hands, smile at each other. We love to push ourselves and we love to feel a www.PHILLYFIT.com | 267-767-4205
sense of accomplishment as well as a sense of community. There’s a calmness to knowing your spot in the world. We are better together. We are one pack — just like dogs are a pack-animals. Most of us have LOVE running through our DNA. When we’re born we’re filled with LOVE. Loving feels amazing. Being in love deeply is even more fantastical. (Yes, I’ve floated up to cloud 9 a couple times in my life, and I am thankful that at least I have had those feelings of elation, albeit short-lived in the scheme of things.) And, no worries, there are many more moons and tons of stars left to count with that special person again someday. Surely, I have not counted them all alredy. What will it take for you to get back out there…to join the masses again and gravitate toward an activity that’s more than just a solo walk around your block? What will it take for me to do more than just attend my own PhillyFIT events, or snuggle with my dogs? Maybe I’ll start a Facebook group called PhillyFITsGetBackOutThereClub. Who’s with me? Just remember to turn your location services off if you don’t want to be found by Becca! Ha.
#TogetherTogether Have you fallen too easily into a routine that does not involve too many others as a byproduct of pandemic habits? Do you miss your old life? Have ideas for the risks you want to take, friends you want to make and goals you want to achieve? I say #togethertogether! Let’s slowly and safely challenge ourselves to come together on our own terms and maybe take surprising leaps. For instance, don’t be afraid to start a Meetup or take a class that you’d never normally consider. How about planning a trip (when you’re ready and when you feel safe) to somewhere you’ve always wanted to go or maybe somewhere you’ve never considered! Your sofa, that bowl of peanut M&M’s and Netflix will be there when you get home. It’s time to mask-up and man up…or rather..um… woman up. Let’s all try fo find the delicate balance between the familiarity of social norms and the splendor of solitude. As for now, I’m making every night ladies’ night…in my own, unique way. Older is Golder, MAY/JUNE 2021
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LETTERS TO THE PUBLISHER Sending a thank you shout out to Jami Appenzeller for including me in the March-April issue of Philly Fit. This is such a great magazine and organization, and I am honored to be a part of it. My article is about staying hydrated, a key success habit for staying fit. Janet Sanders Hi Jami, I Just read your Publishers Page on “Animal Instinct” and it is a beautifully written story about your journey with your rescue dogs. Loved it Lisa Mele HI PhillyFIT, Got my first PhillyFIT customer...called an hour ago. That’s already over a 12X return on investment, definitely money well spent. I’m really thinking about the full back cover if it’s not already been taken for next issues!
Hi PhillyFIT,
Cindy Lee, Planet Fitness Hey Folks, Keep up the great work, love the new look, style and enthusiasm that is clear as day in your recent issues! Congrats to designers, and also to your distribution team as I do see the magazine in the WAWA’s! I called two of your sponsors too! Great job having ones in your mag that interest ME :) Jane Campbell, Lansdale
I AM SO HAPPY YOU ARE BACK! We love your magazine, please make sure we get them at SWEAT gym in Philly!
10 |
MAY/JUNE 2021
Hi Jami! I read your article in the March/April issue about your love of Dogs, and saw the included pictures of your Bailey. Bailey looks a lot like our rescue pup, Guinness. Guinness had a large number of siblings, one of whom was named Bailey. So, I wonder if they might be siblings. Guinness was born on March 14, 2019. We adopted him from Providence Animal Center. I’d be interested to know if our two pups are related.
Dear PhillyFIT,
John Cramer
Chrissy Tulish, Douglassville PA.
Thank you for your article published about the animals and how important they are. They really are the best companion anyone could ask for and are more deserving of our time and love than most humans!
Derek M. Guirand, MD Medical Director sculp|mobilemedspa
Love seeing PhillysFITTEST…I actually always seem to know someone gracing your pages! Fun!
I workout at LA fitness or King Gym of Bridgeport
Hi Jami, I am a huge fan of Philly Fit!!! Fitness certainly plays a huge part in my life! THANK YOU for what you do.
www.PHILLYFIT.com | 267-767-4205
Thanks! P. McGuffin (publishers note: although they did not turn out to be sibilings, we just had to share this adorable photo of her beautiful pup Guinness!)
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Core Training By Jasmin Lepir
R
for Runners
unning is nothing else but a pair of legs, the heart, and the lungs. Or is it?
Although having a good pair of legs, healthy heart, and strong lungs is necessary for good running, there is one (at least) more part we need to address to make us good runners. Whether you want to be a faster, better, healthier, or all of the above, runner, you need to have a strong core. In recent history, there have been many articles, books, videos, debates, and opinions on how to train your core, and what is the best way to do so. Some of the methods are more appropriate than others, depending on what your specific goal is, but one sure thing is that there are a lot of runners out there who train their core and are, in my opinion, doing it incorrectly.
FOR THE PURPOSE OF THIS ARTICLE, THE CORE CONSISTS OF THESE MUSCLES: 1. Rectus abdominis 2. Transverse abdominis (known as TA) 3. Diaphragm 4. Pelvic floor (pubococcygeus, ileococcygeuys, coccygeus, and puborectalis) 5. Multifidus 6. Spinal erectors 7. Internal and external obliques 8. Quadratus lomborum (also known as QL)
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In order to understand how to train the core we first need to understand what the core is. To most people, having a strong core does not go beyond anything else but having a visible sixpack; but, that could not be further from the truth. Knowing your core’s anatomy is just one piece of the puzzle on how to train it right. In order to train the core effectively we need to know the true function of these muscles that your core is made of. And that is a part where many of us make major mistakes. For the longest time, people have been training their core (and arguably every other muscle) based on what your muscles CAN do. Instead we should train our muscles based on what they are DESIGNED to do. Think of it this way: you could cut bread with your scissors, but a bread knife makes it easier/better. You could also cut paper with your bread knife but … Get the picture? Just because you CAN it does not mean it the BEST way. Now I want you to think as a runner, before you answer this question: While running, do you want your midsection/core to flex, extend, rotate, and/or side bend? If you answered YES, then think again, or better, watch a video on good running form, and answer again. If you answered NO, then why would
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you want to train your midsection/core by flexing, extending, rotating, and side bending? Just because you CAN it does not mean you SHOULD. While you are running (and not just running), your core muscles are DESIGNED to: 1. STABILIZE your spine and 2. TRANSFER forces between moving parts (your legs and arms). Just because your sixpack CAN flex your torso/spine, it does not mean it is there to do that. It is there to PREVENT extension of your torso/spine. Just because your obliques CAN rotate your torso/spine, their function is to PREVENT rotation and torso/spine extension. Just because your QL CAN side bend, it does not mean you should grab a dumbbell and start side bending like that guy in the gym who has good-looking abs. And on and on we go. Those are PRIMARY functions of your core. Now that we know this, we can design an appropriate, running-specific core training program.
Enter the “Anti-Core” Training Program Don’t let the name fool you. The program consists of exercises designed to PREVENT flexion, extension, rotation, side bending, and any combination of these exercises. It will challenge you like nothing else out there and strengthen
PHILLYFIT
Mark Lewis - Specialized in sports therapy with 10 years experience training and rehabbing professional athletes.
your core… well, to the core. Properly executed heavy dead lifts, front squats, and other front-loaded exercises are also known (in my book) as “anti-flexion” exercises. Just make sure that the load is appropriate. Many runners use too light of a load (out of fear of “bulking up”) so they do not engage any core muscles while doing these exercises. Exercises such as 4, 3, and 2-point plank, roll-out, and pushups are “anti-extension” exercises. In order to prevent too much rotation while running, we should be doing variations of Pallof presses (standing, kneeling, “lunging”), single arm pulls/pushes using bands and cables. All these exercises are also known as “anti-rotation” exercises. Side planks, single arm/leg (lunge with overhead press, for example) and off-center loaded-type exercises, such as suitcase carry, waiter’s carry or lunge with weight in one hand, will strengthen muscles which prevent lateral/side bending. Yes, that would be your QL. Those are just few examples of exercises you should be doing to strengthen your core in order to be a better, faster, and less injured runner. STOP flexing, extending, rotating, bending, and doing combinatiosn of any two or three of these movements if running performance is your goal. And yes… don’t forget, you still need to work on the legs, heart, and lungs too.
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“
This year, about 21,410 women will receive a new diagnosis of ovarian cancer, according to the American Cancer Society. Often this disease goes undetected since the major symptoms are common: bloating, pelvic or abdominal pain, trouble eating or feeling full quickly, and urinary urgency or frequency. It is the most fatal of all gynecologic cancers, with a five-year survival rate of only 50 percent.
“
Making Moves to End T
Ovarian Cancer
he Sandy Rollman Ovarian Cancer Foundation announces it will host the fifth annual Sandy Sprint Sea Isle City 5K Run/ Walk on Saturday, July 24, 2021 at Excursion Park, at 2 41st Street in Sea Isle City, NJ. The foundation is excited to welcome participants back to the course this year after last year’s event went virtual due to Covid-19. 14 |
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This year, about 21,410 women will receive a new diagnosis of ovarian cancer, according to the American Cancer Society. Often this disease goes undetected since the major symptoms are common: bloating, pelvic or abdominal pain, trouble eating or feeling full quickly, and urinary urgency or frequency. It is the most fatal of all gynecologic cancers, with a five-year survival rate of only 50 percent. When ovarian cancer is detectwww.PHILLYFIT.com | 267-767-4205
ed early more than 90 percent of women will survive longer than five years. However, only 15 percent of women are diagnosed in the early stages. The Sandy Rollman Ovarian Cancer Foundation has been fighting for women and bringing awareness to this disease for over 20 years now. The nonprofit supports women and families touched by ovarian cancer and provides funding to researchers working on developing new treatments and a cure. “The Sandy Sprint Sea Isle City is a unifying day of awareness, fundraising and support for the more than 200,000 women who are currently fighting ovarian cancer in the U.S. The continued growth of the event is a reflection of the strength of our community and the increased awareness of ovarian cancer,” says Robin Cohen, the foundation’s CEO and co-founder. All proceeds from the Sandy Sprint Sea Isle City 5K Run/Walk benefit ovarian cancer research. Help create a world without ovarian cancer. PHILLYFIT
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SMOOTHIE TIPS
How to Make a
Perfect Smoothie By Janet Sanders
W
ho doesn’t like a delicious smoothie? The trick to making smoothies for blood-sugar health is combining a blend of low-sugar ingredients that will provide lots of nutrients, and not cause major blood-sugar and insulin spikes. The key ingredients for a delicious and healthy smoothie are: liquid + protein + fiber + low glycemic fruits and/or vegetables + thickener (optional: sweetener of choice). Then, you can add other extras for different tastes, health benefits, and textures. There is no right or wrong way to make a smoothie, with one caveat: avoid ingredients high in sugar and/or fructose. We all like different things and have different tastes. So, below are some ideas (and 2 recipes) to get you started.
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• If you like your smoothie thinner, use more liquid. • If you like a thicker smoothie, use less liquid and/or add more thickener of choice. • If you are using ice or other frozen foods as a thickener, make sure you have a blender with enough power to crush the ice/food so that the ice/food doesn’t remain in chunks and you get a nice smooth texture. • For a sweeter taste, add a small amount of sweetener of choice. • if you want to fight cravings and are concerned about blood-sugar control, stick with low glycemic fruits such as berries, and go VERY easy on the bananas. (Use only occasionally, and when added, use a small piece that is not overly ripe.) • Always try to include some protein or fiber. • Try adding a small amount of avocado for extra creaminess, additional fiber, and healthy monounsaturated fat. • ACAI should be unsweetened and frozen (or, if frozen is unavailable use ACAI powder). My smoothie E-book is coming soon! In the meantime here are two smoothies to get you started. Feel free to swap out ingredients from the ideas in the picture below.
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SUPER BERRY SMOOTHIE Full of fiber and antioxidants, this is a great breakfast smoothie. INGREDIENTS: • 1 cup unsweetened vanilla almond milk • 1 scoop of vanilla protein powder • 1 Tbsp. of almond butter or unsweetened peanut butter • ½ cup frozen blueberries (I like to use frozen wild blueberries) • 4-5 strawberries • 1 packet frozen unsweetened acai • 1 Tbsp. of ground flax seed (optional) • 4-6 ice cubes (as desired; the more ice cubes, the thicker the smoothie) DIRECTIONS: 1. Pour the almond milk into a blender. 2. Add the remaining ingredients. 3. Mix the ingredients in the blender until smooth. (Start on low, and then move to higher speed.) 4. Pour into a glass and enjoy!
CHOCO-GREEN SMOOTHIE Chocolate plus greens? Who would have thought that drinking your greens could be so delicious? INGREDIENTS: • 1 cup unsweetened chocolate unsweetened almond milk • 1 scoop of chocolate protein powder • 1 scoop chocolate-flavored greens powder (or small amount of baby spinach if you have blender that can blend it fully) • 1 Tbsp. of raw cacao powder • 1 Tbsp. of almond butter (or unsweetened peanut butter) • 1 packet of unsweetened, frozen acai berry puree • 4-6 ice cubes (as desired; the more ice cubes, the thicker the smoothie) • Sweetener of choice DIRECTIONS: 1. Pour the liquid into a blender. 2. Add the remaining ingredients. 3. Mix the ingredients in the blender until smooth. (Start on low and then move to higher speed.) OPTIONAL: If you do not have acai, add a few strawberries instead. Use Choc Zero Chocolate Syrup for added chocolate flavor/sweetness. Janet Sanders is an attorney and Certified Health Coach dedicated to empowering the millions of people struggling with cravings, chronic high blood sugars, and yo-yo weight gain, to reach their health goals, experience vibrant health, and get off of the dieting merry-go-round for good. Janet has created a totally free coaching community, Blood Sugar Central, to bring together anyone looking for resources and support. It includes daily resources, tips, recipes, peer support, and coaching from Janet. She also offers webinars, workshops, challenges, group coaching programs, and 1:1 personal coaching. Janet is also dedicated to connecting with other health and fitness professionals and organizations who would like to provide blood-sugar coaching resources to their patients, clients, and/or members. Janet is the author of “Beat the Blood Sugar Blues,” which is the foundation for her signature LIVE FREE blood-sugar coaching system. She is also a certified Meditation Teacher and Dance Fitness Instructor with a specialty in low-impact dance fitness instruction. You can learn more about her upcoming challenge and coaching resources at her coaching community, https://www.facebook.com/groups/ bloodsugarcentral, or via e-mail at janetsanders@bloodsugarcentral.com. PHILLYFIT
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PREGGERIZE
5 BABY STEPS TOWARD FITNESS FOR PREGNANT WOMEN www.thegluterecruit.com
P
regnancy comes with its share of unwanted physical side effects. Provided it’s ok with your physician, chances are good that increasing your level of exercise, will ease the negative side effects of being pregnant and fight pregnancy fatigue. Low-level tiredness plagues many women during the first trimester, then again late in the third trimester. It seems paradoxical, but sometimes getting too much rest can actually make you feel more exhausted. And while you should never push yourself too hard when you’re pregnant, a little nudge can make a big difference in your pregnancy energy level. So take baby steps. You’ll be surprised at how peppy you feel afterward! 18 |
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Jessica Mazzucco is a certified fitness trainer in NYC who trains many pregnant women. She shares a Pre- Natal Routine to be performed two times per week and
alternated with some cardio. She advises women to get medical clearance from their OB/GYN before engaging in any type of exercise.
EXERCISE 1 One Arm Dumbbell Row (back and arms) Place one hand and one knee on a utility bench; with the torso almost horizontal, maintain a flat back in a neutral spine position. With the hand that is not on the bench, grip the dumbbell using an overhand grip (with the thumb wrapped around the dumbbell) and extend the arm to the side. To initiate movement, bend arm at elbow and www.PHILLYFIT.com | 267-767-4205
shoulder to pull the dumbbell upward until it reaches the torso. Extend the arm, following the same path used for the upward movement, performing the full range of motion. Do 2 sets of 15 reps each, rest 20-30 seconds in between. PHILLYFIT
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EXERCISE 2 Knee Push Ups (chest, arms and shoulders) Come to a hands and knees position (quadruped) on the mat with your hands directly under your shoulders; fingers facing forward and knees under your hips. Engage the abdominals and pull the shoulder blades down your back. Reposition your knees as needed to create a straight line in your body from the knees, through the torso and out through the head. There should be no bend at the hips. Keeping the torso rigid and head aligned with your spine, slowly bend your elbows and lower your body toward the floor. Your elbows should remain close to the sides of your body or flare outwards slightly. Maintaining a rigid torso and head aligned with your spine, press upward through your arms. Do 2 sets of 1015 reps, rest 20-30 seconds in between.
EXERCISE 3 Bodyweight Squats (legs, butt, hips and core) Begin standing with your feet slightly wider than hip-width and your toes turned out slightly. Your hands are by your sides with your palms facing inward. Keeping your back flat, hinge at your hips and shift them back and down. Your hips and knees bend simultaneously. Continue to lower yourself until your thighs are parallel or almost parallel to the floor. While maintaining the position of your back, chest and head and with the abdominals engaged, exhale and return to start position by pushing your feet into the floor through your heels. Do 2 sets of 15 reps each, rest 20-30 seconds in between.
EXERCISE 4 Dumbbell Reverse Lunge (legs, butt, hips) Stand with the feet shoulder-width apart, and hold a dumbbell at each side. Keeping the torso vertical, take a large step backward. Once the rear foot makes contact with the ground, move downward so that the knee of the rear leg is just above the floor. Ensure that the front knee does not move beyond the
toes of the front foot. For each repetition, return to the starting position by following the same path used for the downward movement. Do 2 sets of 15 reps at each side, rest 20-30 seconds in between.
Side Plank (obliques) While lying on your side bend one elbow to about 90 degrees and rise off the floor. Keep the spine neutral and align the head with the torso. Hold the position for 20 seconds and repeat 2 times on each side. www.thegluterecruit.com MAY/JUNE 2021
Areas of Focus
Her specialties include butt sculpt/lift through exercise, resistance, strength and weight training for women, nutrition, muscle building, flexibility, mobility, posture enhancement, and pre and post-natal workout regimens. Jess has trained celebrities such as former MSNBC Legal Analyst Mimi Rocah and country singer Jessica Lynn.
Her personal journey
EXERCISE 5
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Jessica Mazzucco is an NYC area certified fitness trainer and founder of The Glute Recruit® A native New Yorker, she graduated from SUNY Plattsburgh with a Bachelor’s Degree in Psychology and a Master’s Degree in Social Work from Adelphi University. The latter enables her to use skills of therapeutic communication and client centeredness to help her clients transition through change. Jessica has over 7 years of experience in the fitness industry and a multitude of diverse fitness certifications including : • World Instructor Training Schools (WITS) Personal Training Certification • National Posture Institute (NPI) Certified Posture Specialist + Certified Resistance Training Professional • ViPR - Vitality Performance Reconditioning - Level 1 Trainer • Kettlebell Athletics - Kettlebell Level 1 Trainer • Prenatal/Postnatal • SRT (Soft Release Technique) - Lower Body Fascial Stretch Therapist
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Jess has helped women worldwide achieve their fitness and lifestyle goals. She embarked on her own journey toward a healthier lifestyle in 2010 when she realized how unhealthy she was physically due to poor dietary choices and lack of exercise. Her weight gain had led her to develop low self-confidence and poor relationships with food. Healthy dietary changes and slow implementation of exercise helped Jess to become physically healthier and restore her self-esteem. This success gave her the platform to pursue a career in fitness and personal training. Her mission is to educate women on how to take control of their lives and become the healthiest versions of themselves without setting unrealistic goals of an “ideal” body type. PHILLYFIT
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HEY CEC,
What’s Your Secret?
By Jami Appenzeller
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e all know Cecily Tynan for being the awesome Chief Meteorologist at 6 ABC ACTION News, the evening shift. She has helped us all navigate this snowy February 2021 with grace, excitement and accuracy! We also know Cecily from the many feature stories, honorable awards and notoriety she has earned in her industry. Watching this dynamic woman all these years, I couldn’t help but think, does anyone else wonder what a day in the life of Cec (like her IG fans like to call her) might be like? I feel like I can relate to some degree, but she takes her workouts to another level and that leaves me having to ask - HEY CECILY ~ WHATS YOUR SECRET? 22 |
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NAME:
Cecily Tynan
AGE:
52
JOB/TITLE: Chief Meteorologist 6abc KIDS:
Luke 15, Emma 13
HUSBAND: Greg PHILLYFIT
What does your day (Monday through Friday) typically look like in regards to time you wake? I usually wake up around nine during the workweek, can’t get up much earlier since I work until nearly midnight!
Typical morning routine? First thing: puppy snuggle! We are weak dog parents: We let our dogs sleep on the bed. So, as soon as I wake up, Sandy and Nala want lots of attention!
When do you fit in your workouts? Usually mid-morning, before lunch. With my schedule, working late afternoon and nights, I have plenty of time to exercise before work. No excuses!
Kid time? During the week, kid time is on my dinner break since I’m usually heading to work in the afternoon about the same time my children come back from school. With virtual school during the pandemic, I was able to see my kids a lot during the day. Weekends are entire kid time, all scheduled around their sports! PHILLYFIT
there is severe weather. I usually go home for my dinner break after the six o’clock news so I can see my children.
What time do you go to bed? Usually around 1:30 after work. It takes me a while to wind down
Favorite workout?
“
Cecily has a youthful glow, a happy spring in her step, and yes, really does complete and rock those killer workouts she posts on IG!
“
She’s a super-hero mom with the demanding career, has maintained her strong marriage, and raised smart and uber-talented kids all while captivating her evening audience time and time again. Cecily is also an animal lover and active animal advocate, has an amazing flare for fashion that she shares with her audience nightly, and has a great sense of humor. Cecily has a youthful glow, a happy spring in her step, and yes, really does complete and rock those killer workouts she posts on IG! Add in water and snow skiing, cycling and running marathons - how the heck does she and can she accomplish everything? Let’s cure our curiosity once and for all and get the answers right from the source! Cecily, who is a fun sport and likes to jump right in, happily shows us what a typical day is like. Enjoy, take it in, and we’ll see you all on the trail next to Cecily soon, right?
Dog time?
Basically, whenever I’m not at work it’s me and them! They like to run with me, play in the basement while I work out, go for hikes, watch kid’s soccer games. Our dogs are spoiled!
Husband time? As much as possible! Greg is former financial analyst, who retired early to become a stay at home dad and work from home investing. So, we get to see a lot of each other. Before he retired, we worked opposite shifts and barely saw each other. This is much better! He also coaches the kids in soccer and cross country.
What time is your work schedule? I’m on the air during the 5:00 p.m., 6:00 p.m. and eleven o’clock newscast. But there is a lot of prep time and behind-the-scenes work before. I usually get to work around 2:30 and leave for the day shortly before midnight. Unless www.PHILLYFIT.com | 267-767-4205
Slalom Waterskiing. It’s the best all over body workout I’ve ever found and it’s such a rush that you don’t realize you’re getting exercise until all your muscles are sore the next day. Second fav workout would be the FlowPoint Method workouts I do in my basement.
Favorite place to workout? South Jersey Water Ski Club (where I slalom ski.)
Favorite healthy dish? Sushi. My family and I could eat it every night. Although, with two teenagers, It ends up being a very expensive dinner. So, we usually only have it occasionally.
Favorite junk food? Chocolate covered pretzels. White chocolate, dark chocolate, milk chocolate, I love it all and am not picky. I love the combination of sweet and salty!
Worst habit you wish you could break? My late afternoon Diet Coke. I know it’s not good for me.
Music you are listenting to when working out? None. I got in the habit of never running outside with music, because I think it’s dangerous. You can’t hear people or cars coming up behind you. When I started lifting and doing indoor workouts, I never felt like I needed music. I just listen to my thoughts and my body.
Favorite local hangout? Any local park. I love to be outdoors MAY/JUNE 2021
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station in Raleigh, North Carolina, a station that doesn’t typically hire people right out of college. I talked to the news director and asked to give him a chance. He flew out, nailed the interview and the audition and got the job. He’s a rising star. He doesn’t need my help anymore. I have had a lot of young meteorologists reach out to me on LinkedIn and I am always happy to critique their reels.
If you could take a month off of work, what would you do different with your time? Spend as much time as possible with my children. They are growing up too quickly! and we have so many great parks in the area!
Worst workout/the one you hate to do but make yourself do? Pull ups! They are so difficult for me! I can do chin-ups, I can do push-ups. I’m working on a program so I can do them more easily. I’m up to three in a row. I want to get up to ten!
Funniest blooper you have made on air? Arctic shot pronounced “Arctic Shart.” I think Preston and Steve still talk about it on the air. I was really embarrassed and then Adam said the exact same thing the next day! LOL
Best friends you have made during your career? Oh, man, I could write a book! Practically every anchor at 6abc. Obviously, we are very close in the weather department, Adam Joseph is like my little brother. Our weather producer, Paul Trombello, also seems like part of the family. Rick Williams and I go way back. Erin O’Hearn’s family and mine have gotten together many times. I still keep in touch with Dave Roberts. My longest friendship during my career has to be with Amy Morris, who used to be our assistant news director, who is now the news director at WNBC in New York. 24 |
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We both started at WDBJ in Roanoke Virginia thirty years ago right out of college. It was so exciting when we worked for the same station again and, even though she has moved on, we still keep in touch.
Best friends you have made during your workout journey? I started running with Lorraine Jasper twenty-five years ago when I first moved to this area. She was a wicked fast runner in a group called Fast Tracks, a women’s running group. She is a Master’s track athlete now. We still meet for lunch with another friend, Tracey, every now and then, even though we don’t work out together. Lorraine didn’t have a TV when I started running with her, so she had no idea who I was. We’ll always be friends.
Who is your mentor? Robin Reed at WDBJ in Roanoke, Virginia. He is the anchor there now. But he was chief meteorologist when I first started in this business and really helped show me the ropes.
Who do you mentor? Robert Johnson, a recent meteorology graduate at Penn State who interned with us and was trying to break into the business. He is clearly talented. He was applying for a position at our sister www.PHILLYFIT.com | 267-767-4205
Favorite vacation spot? Costa Rica.
Goal for 2021? Run a full -28/34 pass on the slalom course. Well, we hope you have had as much fun learning more about Philadelphia’s heartthrob, as Cecily, as we did! She is a class act who gives life her all, and we are proud to feature this fun spotlight in PhillyFIT!
Jami Appenzeller, Publisher and Owner of PhillyFIT Magazine, since 2004. I have known Cecily in a professional setting since our early PhillyFIT days. We had the pleasure of doing a story on Cecily along with a photoshoot with her wonderful family. I best recall personally having some fun texting each other during our simultaneous pregnancies (due the same day) of our daughters, Savannah and Emma, both 13 now! Both being fit working moms, it was a bit of a race to see who would make it to the finish line (give birth) first mixed with a bit of eagerness to getting our pre-baby bodies back. I won the giving birth part, but I am almost certain Cecily won the ‘getting her bangin’ body back’ first! PHILLYFIT
Jeffrey Dobkin practices what he preaches - healthy mind healthy body. At gym — Jeffrey Dobkin (Old guy) and Children Nicole (front), Danielle (left) and Adam
Jennifer Ranoia at Bulldog Yoga in Villanova, PA. Photo by Rachel McGinn THIS is diabetes at 52. Redefine what you think is possible. I was diagnosed last year with diabetes at the age of 51 and told I would need to start insulin therapy. By adopting a modified keto diet and developing my workout program, I was able to completely regulate my blood sugar levels and lower my A1C levels to 5.8 without using any medications or insulin therapy. Today my mission is to inspire others to redefine what aging and illness can look and feel like. Adam
“Some couples go on dates to fancy restaurants. We take ours to the gym! It’s where we met and where we like to escape for our alone time!” Erin and Jesse Sempowski
I workout at my own Dance and Fitness studio : ELLE FIT Dance and Fitness in King of Prussia. Christina Rios 41 years old King of Prussia PA
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After recovering from back surgery and experiencing the sudden loss of my father last year, I can truly say that I’m not just surviving but thriving. I am a black belt, teacher, Athletic Trainer, weightlifter, recreational shooter, and former ice hockey player. Staying healthy and active, especially outdoors, has helped me to get through so many tough times. I strive to be a role model to my students and truly can say I love my job!
Hi! My name is Matt Schenck, I’m out here in West Philly! Body Awareness, Fitness, and Healthy Living are relatively new but very positive additions or adaptations to my life. It’s become a passion for sure, but also a big part of maintaining my mental and emotional health. I’m turning 40 in a few months and, despite the pandemic, I’ve gotten myself into the best shape of my life, in a holistic sense - and I have goals in front of me still! I stay really consistent with HIIT training at RippedPHL, downtown, and I love it The “Don’t stop even if you think you’re about to drop” pace really allows me to push myself in ways I never thought possible. Yoga, Trail/MTN biking, and Running are also big parts of my fitness life. I’ve enjoyed discovering your magazine!
Susan
Matt
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Jeremy Brodovsky – 55 years old, personal trainer, health coach & online trainer in Philly suburbs. When not running or playing soccer, find him in the gym staying strong and fit or coaching clients in person or via Zoom!
Barry Johnston, age 66. Recently joined Mission Multisport Triathlon Club. Shown climbing Mt. Lemmon, Tucson Arizona
Masked up and ready for the game: Brian Pease of Oaklyn United FC, AIM Academy in conshohocken at casa men’s soccer: Oaklyn vs Cousins, Quinto division!
Pennsylvania trail racing! Happy Trails! Louis F. D’Onofrio, Esquire Photo credit Heather Donofrio Kristin Joy Swarcheck, 46, of West Chester, Pa. works out in her home studio (while in this quarantine period), and Alyne Athletics, which is focused on the mind, body and spirit.
Jillian Bullock has been training in karate since she was 12 years old. She has two black belts, one in Tae Kwon Do and the other in Wing Chun. Jillian now trains in MMA and boxing. She utilizes her skills as a filmmaker and fight choreographer on movies. To keep in shape, Jillian, who hails from Philadelphia, also includes yoga, strength training, HIIT and kettlebells, which keeps her in tip-top shape.
Philly virtual trainer Jen Kranjec, of Kranjec Health & Fitness, finds freedom with food, fitness, and body, and has recently decided to fulfill a lifelong desire to compete in bodybuilding.
“I’m also a transformation speaker and mind-body-spirit coach with several certifications including vegan and plant based specialist, professional life coach, health and nutrition coach, psychology in human sexuality, and more. I love to teach people that they can live their best life and be healthy and fit no matter what their age.”
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Amy Ionno, Sewell, NJ is 41yrs old, works out at Average Janes, with her little cutie named Blaze.
Renee Ficzko ..Buckingham Pa,,,39....THE SPORTING CLUB AT THE BELLEVUE
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GREAT BUCKS COUNTY Health and Wellness Destinations
I
By Jacqueline Milczarski
am delighted to curate a list for PhillyFIT on the top local destinations, services, and businesses for health and wellness.
A little bit about me: I am one hundred percent sober (no alcohol, vaping, smoking, drugs, and so on), I practice daily meditation and prayer, live an active lifestyle, and drink lots of water. I honor my body: it’s the selfless servant that has given me so much. I am the creator and owner of Bucks County Mama, a local-living blog about all things Bucks. Professionally I have my social work degrees from Seton Hall (CSW) and NYU (MSW), and have practiced direct care social service for twenty years. Today, even more so in a stressful pandemic atmosphere, I nourish myself mind, body, and spirit. Our bodies will be the one thing that will be with us from the very beginning to the last breath, so it’s imperative we take care of ourselves. We can’t pour from an empty cup. If I neglect one area of my overall health, my bio-psycho-social makeup would more than likely suffer an imbalance. I don’t believe in taking things away, meaning the words “diet,” “restriction,” or “fasting.” I am of the mindset of add more, self-care, abundance, and truly loving yourself. That means if you’re feeling anxious, add deep breathing, get barefoot outside, connect with nature, make a pitcher of water with your favorite fruits infused in, put your favorite crystals in, then drink all that goodness into your body. You can make anything in your life sacred, and all it takes is mindfulness and intention. On to the topic at hand, Bucks County’s finest, according to me! Worried about germs? Don’t be! My list includes some free outdoor options.
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My first category of health is physical. Bucks County offers so many places to be physically fit. Most of these places are provided by the ultimate mama, Mother Nature. I suggest and myself visit these top 5 places:
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Bowman’s Wildlife Preserve, 1635 River Rd., New Hope: 134 acres, with wildflowers, trails, wildlife, ponds, benches, and even guided tours and classes.
2
Ringing Rocks, 1750 Highview Ln., Upper Black Eddy: 123 acres, with trails, the largest waterfall in Bucks, and a field of large rocks – you can hear them “ring” when you hit them, a geological wonder! You can picnic here.
Bucks County River Country, 2 Walters Ln., Point Pleasant: Tubing, swimming, kayaking, canoeing, rafting, and fresh air. Daily rentals, with life jackets and transport provided where you get onto the Delaware River, surrounded by mountains and trees, with small islands where you can stop to fish and perhaps explore. Take in the beauty that is Bucks County!
5
Towpath, Towpath St., New Hope: A flat sixty miles for an easy walk, hike, or bike ride, with small bridges and views of the Delaware River, passing shops and restaurants so you can stop and get a drink and snack, and go shopping. Free!
4
Hellerick’s Family Farm, 5500 N. Easton Rd., Doylestown: “Ariel Adventures,” obstacle courses, Goat Yoga, “The Goat Experience,” pick your own crop, and festivals throughout the year. This is a 225-year-old farm providing quality produce, family fun, and educational experiences.
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My next category is mental health wellness in Bucks County. Places I visit, utilize, and recommend:
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Peace Valley Park & Nature Center, 264 Creek Rd., New Britain: Trails/ hiking, boat rentals, fishing, environmental awareness classes, animal/ wildlife sanctuary, and a photographer’s paradise so bring a camera. Quiet places to read, get still, connect to nature.
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St. Philip’s Church and Labyrinth, 10 Chapel Rd., New Hope: All are welcome to this inclusive church and outdoor labyrinth. Walk the labyrinth to quietly meditate and pray, silently reflecting and connecting to the Source. Labyrinths represent a journey to our own center and then back into the world, dating back to ancient Greek times. Free.
5
Eden Organic Spa, 15 E. State St., Doylestown: deep tissue massage, prenatal, organic facials (including oncology facials), reflexology, and more with all organic products (paraben-free, synthetic-free, sulfate-free, cruelty-free, and most gluten-free and vegan) to help you unwind in a serene environment. All you have to do is sink and be nurtured.
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Relax Float Spa, 807 N. Easton Rd., Doylestown: REST (restricted environmental stimulation therapy) flotation therapy is a deeply relaxing experience of weightlessness. You effortlessly float in one thousand ponds of Epsom salt, in a sensory deprivation private open therapy room. Some benefits are pain management plus increased immunity, circulation, and sleep quality.
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Salt Cave, 10 S. State St., Newtown: Inhale and exhale the healing powers of five thousand pounds of pink Himalayan salt. The Halogenerator infuses the air with large amounts of pharmaceutical-grade therapeutic salt. Each session is 45 minutes long and treats inflammation and depression, boosts immunity and more. All you have to do is relax, restore, and rejuvenate!
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My last category of health and wellness is addressing your spirit: for me, this is what truly brings joy. I “feed” this area by visiting the following places in Bucks County:
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Stumpy’s Hatchet Throwing, 1501 Grundy Ln., Bristol: Release some tension by throwing hatchets! A new and large space with private pits. Get ready for a good time! This local activity will get you out of the house and off the phone, TV, and computer. Reserve online. The instructor will show you the best techniques. Have fun!
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The Yoga Gnome: 2389 Forest Grove Rd Furlong PA. The only kids yoga studio in Bucks Co. It is a space for children (age 5-14) to ground, breathe, smile & grow mindfully. Classes are taught by Owner & Lead Yoga Instructor Adi, & include themes, meditation & practicing kindness. This oasis helps them shine their inner Light, & to be their authentic selves.
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Mercantile of Doylestown, 444 N. Main St., Doylestown: From classes on making coco bombs, to grabbing your mat for yoga and meditation, to shopping for local art. This shop has so much under one roof. Clothing, jewelry, food, drinks, art, classes, beauty, home decor, and more to pamper your every need!
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Salus Hydrate, 72 N. Main St., Doylestown: infuse your body with nutrient therapy from a RN in their sanitized new store or the privacy of your own home. This is the fastest way to restore, hydrate, and replenish your body with vitamins, minerals, and amino acids. Some benefits include increased immunity, decrease stress, increased energy, and more.
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Beauty Marx, 252 W. Swamp Rd., Doylestown: Happiness can come in giving yourself some external love and attention with lash extensions, Botox, skin treatments, microblading, dermaplaning, and more, making your glow on the outside match your feeling inside!
www.PHILLYFIT.com | 267-767-4205
I hope you enjoyed my tips for overall health and wellness in amazing Bucks County! I hope to see you here soon! MAY/JUNE 2021
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Rice and Beef
Skillet Dinner By Fernando Paredes
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f you’re hungry for a really satisfying dinner that won’t ruin your fitness results, then I’ve got you covered with this delicious skillet recipe. It uses cauliflower “rice” to mimic regular rice and nutritional yeast to mimic cheese. As a result, you have a very filling, very satisfying dinner that is light on calories since so much of the meal is packed with fiber and muscle-promoting protein. Enjoy your dinner AND keep achieving those amazing fitness results!
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MAY/JUNE 2021
WHAT YOU NEED Servings: 10 • 1 head cauliflower • ¼ cup almond flour • ¼ cup nutritional yeast • 2 tablespoons flax meal • ½ teaspoon sea salt • ¼ teaspoon black pepper • ¼ teaspoon garlic powder • ¼ teaspoon onion powder • 1 egg • ¼ cup red bell pepper, minced • 1 tablespoon fresh parsley, minced DIRECTIONS: 1. Heat the olive oil in a large skillet. Stir in the ground beef. Cook and stir until the beef is crumbly and no longer pink. Drain and discard any excess grease. Mix in the onion and garlic. Cook until tender, about 5 minutes. Add the bell pepper, oregano, basil, red pepper, sea salt and black pepper. Cook and stir until the bell pepper is tender, about 5 minutes. 2. Stir in the cauliflower rice, tomato sauce and kidney beans. Bring the mixture to a simmer, reduce heat and cover, simmering until the vegetables are tender, about 8 minutes. Remove the pan from heat, sprinkle the nutritional yeast overtop and garnish with fresh parsley. Enjoy! NUTRITION One serving equals: 246 calories, 6g fat, 558mg sodium, 21g carbohydrate, 7g fiber, and 25g protein.
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MAY/JUNE 2021
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WHY LIFE INSURANCE?
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By Jami Appenzeller
f you’re like me…turning 55 is really no different than turning 54, or 44…or…well, ya, it’s different than turning 34, I admit. But what I did find that is on my mind as my B-day is approaching, is are my kids “okay” if something were to happen to me. Where are they at, at this stage of their lives? My oldest son Derek and his wife Melanie need me, after all, to spoil their new baby boy rotten! (as well as save them money with the free babysitting of course). And Darion, my middle child…although incredibly independent, still not ready to be out on his own. This poor kid… takes after his mom…and is entrepreneurial in spirit and just getting his auto detailing business off the ground. God forbid if he needed to afford an apartment, and all those expenses that come along with it. My youngest, Savannah Love… well, she is only 13, need I say much more? We all know what is ahead of my (and my wallet!) So, this got me really thinking, is it time for ME to invest in life insurance for myself? Should Derek and his wife start thinking about acquiring some type of protect plan for their new family at this stage too? It feels like awful timing, I just left my ‘day job’ and took the leap of faith reinvesting in my own marketing company and publishing PhillyFIT Magazine again. Where is the extra income, at this moment, going to come from? But then again, I think I have always said that, and never felt I had the extra funds, so that means it was never really a priority. But it ought to be, and I wish I thought of this a few years ago. Well, let’s look at why protecting your family matters much more than the obvious: Buying life insurance young can save you money over time. We really do need to learn why it may be smart to purchase life insurance in your 20s or early 30s, 34 |
Because we care about our loved ones…that’s why!
MAY/JUNE 2021
even if you don’t think you need it yet. With very few exceptions, the younger you are when you buy a life insurance policy, the less you’ll pay. Although hundreds of factors determine life insurance premiums, age is one of the most critical components, and it makes a strong case for buying life insurance as early in life as possible. Let’s consider the reasons why. When a life insurance company considers an applicant, they focus on the risk the applicant is likely to make a claim at some point in the future. When it comes to life insurance, the ultimate risk to the company is the death of the applicant. (Obviously, that is when loved ones get the payout). Another is the length of time that the policy is likely to remain in force. People can (and do) cancel life insurance policies at any time. So, the longer you hold a policy, the more money that the insurance company will earn. This is important in regard to both whole life policies—which the company will ultimately pay out whether you die or not—but even more in the case of term life policies. Term life policies have limited time periods (for example, 30 years). So, the obvious preference by the life insurance company is that you won’t die before the term expires. In that case, no death benefit will ever be paid out, and the premiums collected largely represent profit to the company. That brings us back to the age factor, and why it’s a major compo-
Good Example for my son and his wife to consider: Indexed Universal Life. This is great way to grow and start a savings, college education, or retirement account. For Example, $100/month payment will buy approximately $125,000 of life insurance for him at 33 years old and healthy. This covers a Chronic or Terminal Illness or injury. (The numbers are determined by age, health and amount you can afford.) If by the time Derek’s son goes to college, he can use this to pay for college.
nent in the determination as to whether or not to approve a policy, and at what rate. The younger you are when you apply for a life insurance policy, the less likely it is that the company will ever have to pay a claim. That’s the goal. As a result, life insurance premiums are generally considerably lower the younger that you are at the time of application. Premiums will typically rise with age since the company has to adjust for the higher risk of death that increased age brings. However, your health will also play an important role in calculating premiums or becoming approved for a policy at any age. Keep in mind, if you deal with an independent agent and he doesn’t get a good offer with the first company that he applies with, he can apply with many other Companies until he gets a fair and better offer. Hey, if you want to use my guy, hit me up (jami@phillyfit.com) I’ll give you his info. Hey may even buy me a free lunch for the referral :)
If someone buys a life insurance policy for 20 years, the issue becomes what happens if you still need the life insurance after the 20 years has passed. So, at this point, when you try to reapply for new coverage at your older age, the premium goes through the roof and often this is where folks drop their policy. So, instead of buying a term policy, a Indexed Universal Life Insurance policy may have been the better way to go as it lasts a lifetime and there is no reapplying.
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