PhillyFit January 2021 Issue by phillyfit

contents JANUARY/FEBRUARY 2021

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3 Easy, Healthy Breakfast Bites Four Ways to Get Great Results

PhillyFIT Magazine is part of Jalynn Concepts, LLC. based out of Southampton, PA. We are a bi-monthly 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

10 Tricks To Get And Stay Motivated

PUBLISHER/OWNER JAMI APPENZELLER

Refocus After Setbacks

EDITORIAL HEATHER HOEHN, JOHN BEELER

Publisher’s Page

ADVERTISING KELLY SMYTH, JAMI APPENZELLER

Letters To The Publisher The Right Foods To Boost Your Sex Life Setting the Stage to Heal Phillys Fittest Hydration Awareness: 10 Ways To Be ‘Water Wise’

DISTRIBUTION MAGAZINES CAN BE FOUND AT LOCAL WAWA’S. SPECIAL DISTRIBUTION TO LOCAL BUSINESSES DARION GRIGGS, DEREK EXNER, SAVANNAH YANCEY

RIP James and Beverly Appenzeller, forever in our hearts and missed.

Posture and Flexibility How Zumba Fitness Found Dr. Bhavna Shyamalan And Changed Her Life

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3 Easy, Healthy Breakfast Bites BY BUCKS COUNTY BITES

reakfast is one of the most important meals of the day, yet so many people skip it because they claim they do not have time. Well, we are here to provide you with EASY and HEALTHY breakfast recipes that you can quickly make before you “have to go.” These recipes are packed with the nutrients needed to help you successfully tackle your day.

Not Your Average Oats

Layered Chia Pudding

Green Smoothie Bowl

Oatmeal is one of the best breakfast foods as it is filled with hearty grains that contain amazing vitamins, minerals, fibers, and antioxidants. It is also great to gain a kickstart to your day with a filling carbohydrate. Add some fruit and nut butter to the mix, and you are only increasing the health benefits.

Chia seeds are PACKED with Omega-3 fatty acids, antioxidants, fiber, iron, and calcium. By adding some granola to your jar, you add some carbohydrates to start the morning. The best part about this recipe is that you prepare it the night before!

Don’t let the color freak you out… avocado and spinach taste SO good in a smoothie! These fiber-filled foods are an awesome way to kickstart your day.

Ingredients: ½ cup gluten-free rolled oats (we use Bob’s Red Mill) 1/3 cup water 1/3 cup almond milk (we use unsweetened milk) 1 Tbsp. or less raw coconut oil ½ banana sliced Dash of cinnamon Berry assortment of your choice (to top at end) Nut butter of your choice (to top at end) (we use almond butter) Directions: 1. Combine oats and water; microwave for 1 minute 2. Add the almond milk and return to microwave for 4 minutes 3. While oats are in microwave, heat coconut oil in a pan 4. Once the oil melts, place the banana slices into the pan individually 5. Cook bananas until they are caramelized/browned (they will be mushy, so be careful when checking) 6. Take oats out of microwave; add a dash of cinnamon on top; add bananas, berries and nut butter on top PHILLYFIT

Ingredients: 2 Tbsp. chia seeds (add more depending on desired level of thickness) ½ cup desired milk (we use unsweetened almond milk) 1 teaspoon honey (optional, but makes it sweeter) Granola of your choice Desired amount of strawberries sliced Desired amount of blueberries Directions: 1. Night before: Fill a mason jar or container with the chia seeds and milk 2. Night before: Mix very well and let sit for 5-10 minutes; then stir again to break any clumps 3. Night before: Place into refrigerator and let it sit overnight 4. Morning: Remove chia pudding from refrigerator 5. Morning: For a layered breakfast bite, take a new mason jar or container and place some granola, strawberries, and blueberries into the bottom of the jar; then scoop the pudding into the new jar or container; top with more granola, strawberries, and blueberries 6. Morning: For the quickest option, simply top your overnight jar or container with the granola, strawberries, and blueberries www.PHILLYFIT.com | 267-767-4205

Ingredients: 1 avocado ½ banana 1 huge handful of baby spinach ½ cup blueberries 1 cup coconut water Optional: Banana slices (to top) Optional: Strawberries (to top) Optional: Kiwi (to top) Optional: Hemp seeds (to top) Optional: Coconut flakes (to top) Directions: 1. In a blender, blend the avocado, banana, spinach, blueberries, and coconut water until smooth (this mixture is the base for your bowl, but can also be poured into a glass and used as a regular smoothie!) 2. Pour the mixture into a bowl and top with banana slices, strawberries, kiwi, hemp seeds, and coconut flakes (these toppings are optional and can be customized to your preferences)

JANUARY/FEBRUARY 2021

Four Ways to Get GREAT Results from ANY Exercise Program BY FERNANDO PAREDES

et great result from any exercise program. Sound too good to be true? I can understand you being skeptical. You should be. The fitness industry has been overrun by unscrupulous, quick-fix marketers who take advantage of your lack of knowledge for their dishonest gain: greedy people only interested in promoting flashy programs that sell, instead of programs that actually work for their customers. I hate those cash-grab fitness marketers. They took advantage of me years ago when I was trying to get in shape. This led to years of wasted time and effort, and a lot of frustration. It’s the reason why I became a professional trainer: to show people the right way to get in-shape and achieve their goals. I only teach people what works based on my forty years of personal study on the human body, twenty-five plus years of in-the-trenches experience as a professional trainer, over thirty-five thousand hours personally training people of all fitness levels from beginners to elite athletes, and my own trials of getting in shape. And in this article, I will show you four simple ways of making any program work!

How to Make Any Program Work for You There are so many types of exercise programs out there, promising fat loss, fitness, and a new body: CrossFit, P-90x, various bodybuilding systems, bodyweight training, circuit training, fitness classes, etc. Are some programs better than others? Yes. Which one is best for you? I don’t know. Without knowing your full health history, exercise and lifestyle history, fitness level, personal needs, and goals, it would be impossible for me to say. But after I show you the four ways to get great results from any program, in time you’ll learn which type of programs are better for you.

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Modify for Your Body Type

There are three main body types: ectomorph, mesomorph, and endomorph. All will respond to training differently. Each has unique skills and abilities that make some programs better or worse for them. Here’s a brief breakdown on each. ECTOMORPH: The classic ectomorph has long arms, long legs, a short torso, and lean bodies with little body fat. Below are some unique training tips for the ectomorph. • Exercise: Moderate to high intensity with less volume, duration, and frequency. • Cardio: Not critical for fat loss, only for conditioning. You need to limit it if muscle gain is your primary goal. • Recovery: Typically, slow for muscle gain, normal for fitness gains. Critical for success. MESOMORPH: The classic mesomorph is thickly muscled; more of the stocky type, typically with low body fat and more on the athletic side.

• Exercise: Will respond to high intensity or high volume. Sometimes high volume is better. • Cardio: At times needed for fat loss. • Recovery: Typically, very quick. ENDOMORPH: The classic endomorph has a round, soft body and easily accumulates body fat. • Exercise: May need low to moderate intensity with high volume and frequency.

• Cardio: Critical for fat loss. • Recovery: Depends on the person. It can be slow, moderate, or fast. Compare these recommendations to the exercise program you are on to see if it fits your body type or if it’s working against it. Making the needed adjustments could mean better results for you.

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Modify for Your Body Structure

Like body type, body structure has to do with your anatomy: height, shoulder width, torso length, arm length, and leg length. Biomechanically, certain exercises are better suited for certain body structures. The right exercises for you mean less joint stress and better results. Here’s a brief breakdown of the most common problems and how to modify for them: • Shoulder Structure: If you have narrow shoulders, you usually need more side-deltoid, upper-lat exercises and fewer overhead presses and trapezius exercises. Wide structure needs the opposite and more rowing exercises. • Arm Length: Naturally, long arms tend to take over so you’ll make little progress on chest and back exercises. To combat this, it’s better to do some single-joint exercises prior to the multi-joint movement. For example, doing flys before chest press and straight-arm pulldown or bent-over, bent-arm laterals prior to rows or

Do Less for More Results

Most people fall into the trap of believing that if they do more training, they’ll get more results in a shorter amount of time. For example, a person who has a lot of weight to lose starts to think “I need to do a lot of exercise to lose all the weight.” So they go from doing nothing every day to doing five to six days of exercise a week. After the initial two weeks of change, all they end up with is a burned-out body shocked into stopping all progress. The flashy, quick-fix, cash-grab marketers spend a lot of money getting you to believe all this nonsense. • Beginners: Start with fifteen to twenty minutes, one to two days a week, and build from there. It’s easier to slowly add and build to your program than it is to stop all training to rest and reset your overworked, burned-out body. Or worse, you get injured due to the overwork, stop exercise altogether, and gain more weight as you recover from your injury. 8|

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pulldowns. This will force the chest/ back muscles to activate to get a better workout. Shorter-armed people should use multi-joint movements first. • Leg Length: With long legs, bad leverage is usually an issue, making traditional exercises like deadlifts, squats, and front lunges a problem. Trap bar deadlifts, front squats, and back lunges are better choices. Also, most times it’s better to do some

isolation-type exercises (leg extension, leg curls) before compound movements (squats, deadlifts, lunges) to maximize results and minimize joint stress on knees and spine. Shorter legs can usually continue with traditional versions of deadlifts, squats, and lunges. If you have short legs, you can usually do your compound exercises first without increased joint stress.

• Experienced Trainees: If you’re already on a program and your results have stalled, cut everything in half and do fifty percent less for three to four weeks. After this three to fourweek unloading phase, reassess. Did your results resume? Feeling stronger? If you are getting better results doing fifty percent less, why add

fifty percent more training for a zero percent return in results? Stick with doing less. If you feel you can handle a little more, add ten to twenty percent back in for three to four weeks weeks and reassess again. Getting results? If not, drop back down to fifty percent. If so, stick with the sixty to seventy percent.

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Listen to Your Body

Listening to your body’s response to training and nutrition is one of the best skills you can ever learn. Look at all the other factors that lead to your results: mindset, nutrition, recovery, sleep, and supplementation. Here are the questions you should be asking yourself: • Am I feeling the exercise in the right area? • How long does it take me to recover from my workout? • How is my body responding to my exercises, routines, schedule, and program? • Which foods make me feel strong and energized? • Which foods make me feel sluggish and not well? • Based on my overall food intake, do I have any deficiencies I need to supplement for? • Is it easy for me to think positive or negative thoughts? • How many hours of sleep do I need to feel rested?

• Can I tell the difference when I am properly hydrated or dehydrated? People who have learned how to listen to their body know the answers to all those questions. Spending time listening to your body will help you understand what your body will respond best to. Once you figure that out, just do more of the things your body likes and less of the things it doesn’t.

Make It Fit Your Body to Get Better Results! As you can see, personalizing a program and making it work depend on the individual’s response to exercise.

And since people vary, their responses to exercise will vary, making their program uniquely suited for each person. The four techniques I outlined will give you a start on personalizing and improving any program you try. Put these into practice and in time, you’ll figure out which type of exercise program is best for you. If you want to speed up the process, working with an experienced coach will help you figure things out and map out a plan that will get you better results in less time. 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 because of his innovative Coreto-Strength Training™ approach. Fernando owns Fusion Fitness Studio PA, a personal training facility in Doylestown, Pa. Visit him online at www.fusionfpstudio.com.

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to keep your mind clear. My favorite motivational quote: “If you change nothing, nothing changes.”

10 TRICKS TO GET AND

STAY MOTIVATED! BY KELLY SMYTH

isten, I would consider myself a motivated individual. However some days I just want to stay in bed and be a lazy bum. We all have those days we want to hide in a blanket fort and be left alone. While that may have worked when we were five or six years old, it does not work in adulthood. Bummer, I know! So, what do I do on those days? How do I get moving? I made a list of things that work for me and I hope it helps you too!

Whether it is going to work or going to the gym and you do not feel like it, try playing some loud music. Put on your favorite music nice and loud to get you going. Nothing like blasting your favorite tunes to get you moving.

Eat clean. Eating healthy clean meals will have you feeling better about yourself and give you lots of natural energy. Forgo the sugary stuff that will only make you feel worse, grab a piece of fruit, or drink some hot tea.

Try something new. If you always run, try the elliptical. If you always drink coffee, try drinking hot tea instead. Take the yoga class you have been afraid to try. Step out of your comfort zone, whatever it is. Get outside. Be one with nature. Go for a walk through a local park. Stop and smell the roses. Look around at all the natural beauty around you. Use it as inspiration. Use it to feel gratitude for the day.

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Share your goals with others. Tell your family and friends your goals. Even they do not agree with them, you now have accountability. Sharing yourself is you being vulnerable, which is scary, I know. However, you will feel lighter just by sharing and getting it off your chest.

Place your favorite motivational quotes and sayings around your home and workspace. You can use sticky notes or even write on your bathroom mirrors (my favorite) www.PHILLYFIT.com | 267-767-4205

Make a to-do list. Make it a game of how many things you can cross off the list by the end of the day. Do not beat yourself up if everything does not get crossed off. Add it to the next day and start the game all over again. Make it fun!

De-clutter your home or workspace. How can a messy kitchen or workspace inspire you? It will not. Tidy it up and you will give yourself the space to think clearer. Not sure about you; clutter makes me crazy. I am more motivated when things are neat and tidy.

Focus on the positive. Do not dwell on the negative. Acknowledge those thoughts and say “I choose to think positive.” Thank you, brain. Think positive thoughts and you will be more motivated to start new projects or try a new workout.

Treat yourself to a new workout outfit or sneakers. Heck, even a pair of new gym socks makes me feel good on the days I am not motivated. Whatever it is that makes you feel good, treat yourself to it. You deserve it! How about you? Ever have one of those days? Please feel free to share. I would love to hear what motivates you on those “off” days. Kelly Smyth has over ten years’ experience as a master personal trainer and motivational life coach. Her commitment to her clients is to provide accountability, understanding, and support. Kelly not only trains her clients in the gym; she incorporates both mind and body together. She inspires each client to be the best version of themselves while working on health, fitness, nutrition, self-confidence, motivation, and the discipline needed to face obstacles that come along both inside and outside the gym. Visit her on the Web at Livelifeunstoppable.com. PHILLYFIT

So, if after your setback ask yourself something like: “Why does this always happen to me? I never have any luck!” Your mind will probably come out with: “Because you are useless and good things do not happen to you!” Sound familiar? Instead, if you ask yourself a positive empowering question like: “What did I learn from this setback for next time?” Your mind will kick into solution mode and help.

Rules and Things to Think About When You Have a Setback

Refocus AFTER SETBACKS

BY KELLY SMYTH

Do not worry; you are not the only one! Setbacks and difficulties occur all the time – they are a natural activity of life. I do not think any of us were expecting COVID-19 to hit the way it did. The way I see it, there are two ways of facing difficulties.

“

You either change or alter the difficulty or you can alter yourself to be able to deal with it. I chose the latter. Deal with difficulties correctly and it will enhance your confidence. Deal with them incorrectly and they can do some serious damage to your self-worth, believe me I know.

Your Response to Issues and Difficulties When you are faced with any setback, your ability to deal with it can be turned around into a position of strength by asking yourself some positive empowering questions. There is an unwritten rule that says: “Ask your mind a stupid question and you will get a stupid answer!”

“

ow, what a year we have had! 2020 has been interesting to say the least. How many times have you tried something new and then a setback occurs, and you just go back to the way you were? How many times have you started a diet, or a new way of thinking just to feel so far behind? I think this year has proven; we all need to think differently.

There is an unwritten rule that says: “Ask your mind a stupid question and you will get a stupid answer! PHILLYFIT

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Acknowledge that it has happened. Do not hide from it. These things happen. So what? What positive empowering questions can you ask yourself? What is good about this situation? How can I make the most of this situation? What can I learn from it? What are the facts about this problem? How can we make it a successful outcome? Acknowledge that setbacks occur to everyone and you are not being singled out. View them as a challenge to overcome rather than an issue or problem. Think about the negative disempowering thoughts that you think on a regular basis after a setback. What new empowering questions could you ask yourself to give some better answers? Write these down now and make them a habit. TODAY! Kelly Smyth has over ten years’ experience as a master personal trainer and motivational life coach. Her commitment to her clients is to provide accountability, understanding, and support. Kelly not only trains her clients in the gym; she incorporates both mind and body together. She inspires each client to be the best version of themselves while working on health, fitness, nutrition, self-confidence, motivation, and the discipline needed to face obstacles that come along both inside and outside the gym. Visit her on the Web at Livelifeunstoppable.com. JANUARY/FEBRUARY 2021

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“No time for a workout” has changed to: “Three times per week and the muscle soreness actually feels amazing makes me feel alive!” (Wow I missed that!)

PUBLISHER’S PAGE

Brave Blonde Reboot D

on’t judge. I own a shower radio, a soft pink, blatant anachronism, reminiscent of my carefree glory days. I’ve been known to turn my bathing experience into an America’s Got Talent audition if my jam randomly pops on. For me, music is typically a mood elevator, but one particular evening, it took a twist in a different direction. Let me explain. I was exploring the FM band (remember that?) and somehow ended up listening to “Delilah.” You remember her, right? (I know I’m turning up the cheese factor - just humor me). She’s a “Dear Abby” of sorts and has been dedicating songs to happy, sad, in love or lost souls for decades. Her voice is drippy sweet and her modus operandi is to select just the right song (break out the tissues) to mend any aching heart—if only for one minute and thirty seconds. 12 |

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So, there I was with my laughable, but lovable shower radio now blaring. A caller reached out to Delilah to say that he was sitting in his dark bedroom alone, thinking about all of the birthdays that he’d celebrated with his late wife. As Delilah does, she tossed out a musical life preserver, thrown just to him in the midst of life’s choppy waters. It resonated with me. Without announcing the song, she proceeded to play Through the Years by Kenny Rodgers. Now I know what you’re thinking. Come on Jami, indulging in Delilah’s radio show was like five pounds of stinky cheese, but then you went and poured Velveeta all over it. I get it. But as I listened to the semi-familiar lyrics and Kenny’s signature raspy voice, I was moved. Deeply. “I can’t remember when you weren’t there, when I didn’t care for anyone but you. I swear we’ve been through every-

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“

I think I’ll check my friends on FB and Insta to see how they are doing” has changed to:“Hey, who’s up for a night of outdoor dining somewhere? thing there is, can’t imagine anything we’ve missed. Can’t imagine anything the two of us can’t do. Through the years, you’ve never let me down. You turned my life around. The sweetest days I’ve found, I’ve found with you...” Now, I’m sure you’ve experienced the feeling—you know the one deep down in the pit of your stomach adjacent to your semi-tortured soul. It’s omnipresent. I had one of those amipassingakidneystoneorhavinganepicepiphany? moments recently. In a nutshell, the cold sweat woke me up, literally and figuratively. And in the solitude of that lucid moment, I decided to change my life and maybe even my world. Here’s the back-story. A very long time ago, I was that complex woman who overcame much too much. Some say that I must have invented resiliency. I’m telling you, no one should have to endure what my kids and I went through Incidentally, previously mentioned Delilah has been through quite a bit herself! The world has changed, the economy has changed, I have changed, and yes, you probably have changed too. But how on earth do we process all of this change at once? I know that sounds profoundly existential and too deep for a Publisher’s Page but follow me here. As human beings, our hearts morph over time. And 2020 might have turned our hearts into pretzels. Like pretzels, hearts can be soft or hard. Perhaps they just have some sort of protective gear on them now, rather than being exposed on an unassuming sleeve. This scenario resonates with me. Our physique changes too...um…and for some of us, not for the better. (I call it COVID -12). Some of us have come to terms with aging bodies, I know that I won’t let those female fat pockets get the best of me! But I’m talking about things that are way beyond moisturizer, yoga and vitamins. The family dynamic shifts as well. It’s true. Kids really do grow up at supersonic speed. In our hearts and minds, we yearn for earlier days when we could pick them up and take them everywhere. Kids were our shadows and now some of us could be feeling lost in the shadows. Reality has hit and letting go has become something we must learn to do and do well. Watching a child grow into an adult is a blessing. They always come back, and may even bring a wife and baby along with them, as in my case! My oldest child, Derek, is even closer to us now than he was when he lived at home (if that is even possible). Ugh, I hear Kenny Rodgers in my ear again. In recent years, one of the biggest things that I’ve struggled with was letting go of what turned out to be fabricated stability. I’m talking about a job that started as part time hustle but became my life. I thought I needed a new one, too much heartbreak, time for change. My boss and I had a blast with our successes, and I loved mastering all of the tasks. A girl who is known for breaking glass ceilings should never spend (all) of her time on someone else’s hamster wheel. PHILLYFIT

I know many of you get it. When I shared my pivotal moment on social media platforms recently, (resigning and taking the leap of faith to get back to being an entrepreneur) I received the highest engagement rates ever. Who knew so many of us also felt this way! Several years ago, after losing my parents, my husband, my best friend and what felt like my entire world, I had found solace and stability in putting the very essence of what defined me, on the smaller burner. I focused the lion’s share of my time on my new found “life” (or so I thought), growing and building someone else’s business—someone else’s dream. Rewarding in some ways, depleting in others. In the end, I felt empty. In true Jami form, during that time, I worked my butt off, showed up early, and never took sick or mental health days (in hindsight, I totally regret this). I am very loyal, to a fault. Sprinkles of much-needed praise nourished my ego, but it wasn’t a panacea for my inner-confidence as an unstoppable entrepreneur. The further away I got from being true to myself, the more invisible I felt. It was like waiving good-bye to myself going up in a hot-air balloon. I took my eye off the proverbial ball and let my soul deflate instead. Can you relate? Note to self: *Working in an office full of women is NOT like working out in a gym full of ‘em! Lesson learned, no thanks! My “ah-ha” moment of reckoning inevitably came, and I am forever grateful that it did. I left crazy, herky-jerky, precarious skid marks all over 2020. I resigned from my all-consuming job, and I’m now more energized than ever! Who’s with me?!? Who else out there is deliberately choosing to make 2020 a catalyst for change? Anyone else embracing that proverbial push of positivity needed to get one’s butt in gear? Have you woken up? Are you now boldly prioritizing what life looks like for you and not just drifting down a road that someone else owned? Instead of resolutions, I say make a checklist. Maybe yours looks like mine? If so, I highly encourage you to re-imagine what 2021 will look like for you. Start committing to building your list now, before another year goes by! And remember, don’t ever fall prey to pigeonholes that you never desired in the first place. Trust me on this one. The gift of living your true passion is much heftier than the weight of your wallet. Okay, that’s enough of that. For me, 2021 is about being brave (again). No excuses! Buckle up and soar in your own hot air balloon! Happy New Year to you, especially the New You! And, yes, I’m thrilled to announce that PhillyFIT Magazine is BACK—better than ever baby! Whoop whoop! Love and Burpees,

Jami

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LETTERS TO THE PUBLISHER Hi Jami, Just saw the February issue of PhillyFIT. Great magazine for all of us who try to live a happy healthy, fit life. I do have one correction. In your article titled “I’ve Gotta Be Me,” that song was sung by and made famous by Sammy Davis Jr. Sinatra is the best but Sammy made this a #1 hit. Stay safe and healthy! Theresa L.

PHILLYFIT MAGAZINE!!!!! Welcome back! Nice to see this!!! Tom Noon Fitness Exchange

Jami, Glad PhillyFIT is back. You have been at this a long time and your reputation is golden! Thanks for all you have done for the Philly fitness community over the years. You have no idea the impact you’ve made :) Eric Thorne Wayne, PA

Hi Jami, I just read through your February issue and loved every article. I especially loved your Publisher’s Page article and the article about Heart Health! I found BOTH OF THEM motivating, educational and helpful for readers! I would love to publish parts of your Publisher’s Page for one of our own future editions. Your Self-Worth Revelations would be of interest to our readers. I’m sure there are many people who need to take a step back and “restart” their lives.

PhillyFIT, Thank you so much for publishing the pictures for the fundraiser! Whenever you get a moment, it would be great to sport a PhillyFIT shirt this spring! I love the magazine! I appreciate everything! Please keep me posted on other events or cool get-togethers… Mindy Casanover

Kind regards, Robin Taylor Assistant Product Manager www.scwfit.com| www.WATERinMOTION.com

Jami, Hi! I just want to say I just read the February 2020 Publisher’s Page, “I’ve Gotta Be Me,” OMG, this is the absolute most inspiring article I’ve ever read!!! It’s me right now, and I don’t like the me I’m at in life! You are the best! Thank you for the greatest motivator I needed right now! I needed that so bad! I wish I lived closer. I would be part of anything I could to push me back to me from your offerings! I Love what you do, Jami; you bring love to what you believe in and you are the best in everything you do! Thank you!

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Ron LeDonne Jami, Got my PhillyFIT Magazines over the weekend and I loved all the articles! Jami Appenzeller, you did a fantastic job and I am so honored that my article about Sandy Johnson’s Battle with Breast Cancer is published! Lisa Mele

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The Right Foods to Boost Your Sex Life! BY CHRISTINE DELOZIER

ou may have heard of pre-workout foods or supplements designed to improve energy and endurance. But what about foods to boost sexual performance? Is there a way to prepare for a night of passion the same way we prepare for a big workout? Amazingly, there are in fact foods that can be eaten prior to sex which have an immediate effect on blood flow and performance.

Potassium-rich foods such as potato, yam, squash, orange, banana, and mango are a great choice for a presex meal. Potassium-rich foods make blood vessels more pliable and increase nitric oxide release shortly after eating them. In research, the effects were seen within two hours of eating and lasted for several hours.

Natural Dietary Nitrates We all know that men need proper circulation for strong erections. Most people don’t realize though, that females rely on blood flow for arousal and pleasure. Nitrate-rich foods, such as spinach, celery, beets, and cabbage, luxuriate blood vessels leading to and from our sex organs for improved blood flow. The nitrates in these foods convert to nitric oxide (NO), which promotes vascular health and dilates blood vessels. NO also makes arteries more elastic, delivering more blood to the penis, vagina, and clitoris. This is

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also a surefire way to enhance stamina because it improves delivery of oxygen to muscles. Within two hours of eating nitrate-rich foods, subjects had measurably improved arterial function in research.

Polyphenols Cherries, onions, apples, berries, kale, broccoli, blueberries, fresh citrus fruits, and celery contain antioxidants called polyphenols. In research, polyphenols measurably improved vascular function within hours of eating them.

What NOT to Eat Before Sex Don’t go for high-fat or salt before sex. Scientific research has shown that a fatty meal makes blood vessels measurably stiffer within a couple hours. Within thirty minutes of eating a salty meal, there is a reduction in nitric-oxide release, which reduces blood flow. More pliable blood vessels are better able to deliver blood to the clitoris,

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Potassium

Potassium-rich foods such as potato, yam, squash, orange, banana, and mango are a great choice for a pre-sex meal. 16 |

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vagina, and penis. More blood means more pleasure and superior performance. For a night of lovin’, take the time to add these sex-healthy foods to your menu. You can even plan a romantic date-night sex-menu with your partner, incorporating foods from all of these categories. Be creative! Christine DeLozier, L.Ac., is the author of Diet for Great Sex: Food for Male and Female Sexual Health. As an acupuncturist and herbalist in private practice, Christine specializes in sexual health, treating males, females, and all orientations and identities and helping them to develop dietary habits that support their sexual goals. As a young single mom, Christine worked as a waitress and attended the University of Rochester, studying biology and psychology full-time. She holds master’s degrees in acupuncture, traditional Chinese medicine, and counseling and is a certified holistic nutritional counselor. With strong interests in diet, nutrition, and natural health, Christine has a philosophy rooted in an evidence-based understanding of the physiological effect of food on the body, while honoring the wisdom of traditional Chinese medicine. Learn more at ChristineDelozier.com. PHILLYFIT

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Setting the Stage to Heal BY JOANNA CHODOROWSKA

believe the body can heal, given the right tools. Over twenty years ago, I learned this first hand. Five months after my first Ironman triathlon, I was diagnosed with adrenal exhaustion, also known as chronic fatigue. I was so tired that I needed a nap after I walked to the mailbox and back. How is it that I could do a twelve-hour endurance event and now be exhausted? I was like a horse with blinders on, focused on the goal and only the goal. My body was shutting down, yet I ignored it because training was the only thing that brought me joy and the only way to escape my stresses.

My diagnosis was my wake-up call to start taking care of myself in a different way. I needed to learn how to listen to what it was my body was asking of me, and how to find new ways to cope with stress in my life. With my alternative team of doctor, nutritionist and me, I revamped my nutrition and my way of coping with stress, and started to notice where it was that I was lacking in balance in my life. Years later, I started Nutrition in Motion, an intuitive nutrition therapy coaching company, to guide athletes to optimize their health naturally and help them set the stage to help their bodies heal. We often need a team to help us get past our own blinders and set the healing stage into reality. Recently, I read the book Cured: The Science of Spontaneous Healing by Dr. Jeffrey Rediger. It provided case studies of the body healing from incurable conditions. This is where I first read the phrase that we can “set the stage [for the body to] heal.” The body innately knows how to hea, yet we often choose to do more, rest less, take on more obligations, and add stress unknowingly. We create the stage for imbalance, ill health, and, like me, extreme fatigue. And it sometimes hits us like a ton of bricks. Ouch. If you want set the stage for the body to heal, there are some easy options you can commit to. It may be several of these, or all of them. It is different for each of you. 18 |

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The truth is, your body can heal from almost anything. You just have to give it the space to do so, which means making some adjustments to how we eat, move, sleep, and cope with our stressors. In the coming months, I will be writing about each one so you can start to implement some of these steps to optimize your health and recovery from pain or painful conditions. I may even create a webinar series where you can learn about each in more detail. Stay tuned! Here is my list of things you can consider when setting the stage for your body to heal:

Your 6Optimize Sleep and Recovery

• Work on getting better sleep, not just more. If you wake up often, deep breathing when in bed can increase the deep sleep cycle so you feel more rested. The body can repair in this deep REM sleep zone.

Your 7Optimize Immune System

Your Nutrition 1Optimize with Real Food

• Eat real food and more nutrient-dense foods! Try my Detox Plan for Athletes (www.nutrition-in-motion.net/services/ detox-plan), which uses real foods without fancy supplements. • Learn to balance your blood sugar to minimize cravings, burn fat, and improve energy naturally. • Implement an anti-inflammatory plan to optimize your energy, reduce pain, and reduce stress naturally. • Learn to cook, or join my Cooking Fun with Joanna classes every first and third Tuesday!

The Way 2Optimize You Move

• Find activities you love to do and bring you joy. Include them for twenty minutes a few days a week to start, and increase either the duration or frequency every week.

How 3Optimize You Handle Stress

• If you perceive something as a stressor, it is a stressor. If you change how you perceive challenges, with love and light, you can respond differently and remain calm. Energy work and essential oils can be really helpful for this.

• Increase your intake of vitamin-rich foods, raw garlic, greens, and other vegetables. Get adequate intake of fluids, rest, nutrients, and pro and pre-biotics so you don’t catch the next bug. Your body can adapt to most anything. Your body can also heal if you set the stage to do so. These are my seven steps that you can include to set that stage. When I work with my clients, or even myself, optimizing nutrition and reducing stress tend to be most beneficial. As we work through triggers that derail you from your plan, you find fun in the process and amplify your health without crazy food rules. What one thing can you do from this list to optimize your body’s ability to heal? If you have trouble deciding where to start, reach out and schedule a fifteen minute chat with me (www.nutrition-in-motion.net/contact). We can discuss your situation and help you get pointed in your optimum stage to help your body heal.

Joanna Chodorowska, BA, NC, TPTH, METS, CSG is an intuitive nutrition and energy therapy coach for athletes, optimizing athletes’ health and performance so they love their body and life! She teaches nutrition for body, mind, spirit, and sport. Visit Joanna online at www. nutritioninmotion.net.

Your Relationship 4Optimize with Yourself and Who You Are

• Be kind to yourself no matter what. You want to be compassionate and kind just like your best friend! Getting there may require amplifying your self-love. Energy work does wonders for minimizing the self-critic!

Your 5Optimize Relationship with Food

• Give yourself permission to eat whatever it is you really want. Creating restrictions may be a form of control but it triggers guilt, resentment, and anxiety.

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Eric Thorne, 48, of Wayne, PA at the finish line of the Wasatch 100 Mile Endurance Run in the mountains of Utah. Thirty five hours of heaven and hell. Eric works out at Club La Maison in Wayne and his outdoor “church,” Valley Forge Park.

Susan Isabella Horsham Athletic club I’ve been working for Horsham Athletic Club for 5 yrs as a personal trainer and Small group trainer. Im 47 yrs old and believe that “you’re never too old to accomplish your goals”.

Robert Bass, of Hatfield, PA, first appeared in Philly’s Fittest about 4 years ago after winning first place in a major DC Karate tournament. Now 9 years old, Rob has more than 70 firstplace karate-tournament wins. He competes in sparring, weapons and forms, and also is a member of the Amerikick Karate Travel Team and competes as a member of the Black Belt and Color Belt teams. As of May he was planning to test for junior black belt. His other interests include working out at the Ninja Warrior Gym and Urban Air.

Alassane Ndiaye, M.Sc., 43, is from Philadelphia, PA. “In the picture, I am at Renzo Gracie Philly where I train Brazilian Jiu-Jitsu under Daniel Gracie. I have been working around health and wellness for more than 20 years. I am the owner of ErgoFitConsult, www.ergofitconsult.net.” Alassane is a corporate wellness consultant, Brazilian Jiu-Jitsu Brown Belt, NASM PES & CES.

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After finishing the Santa Run, Dec. 2020, Michelle Bates/Photo from vacation Fort Lauderdale

Mollye Barsh writes: “I received my BS in Nutrition and Foods at Drexel University and am currently in the Clinical Nutrition Master’s Program at Immaculata University with a dual Dietetic Internship and am en route to becoming a Registered Dietitian! In addition, I am the Head Trainer at F45 Training Manayunk. I was born and raised in Lower Merion and am a Philly girl! ”

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Lori Davidson, FLIPPIN’ TIRES at The Gym and Crossfit Alcides, Norristown, PA Sometimes we must pull in the reins, wander off the trail, and find a nice spot to breathe.” Pausing to allow light in amplifies the forward flow for local artist, entrepreneur, now face mask-maker, Tari Zarka, seen here with her fur-boy, Cody, bringing back balance by the Delaware River early one hot, June morning.

Audra Brown, 37, a West Philadelphia native, “has always had a love for sports and fitness. I have competed in 2 OCB Bodybuilding Competitions (Bikini Division), placing 3rd in both. My most recent accomplishment was becoming a Certified Personal Trainer and starting my own personal training and fitness motivation business named Faith + Fuel + Fitness.”

Good evening, Jami, I was reading my PhillyFIT Magazine as usual that I get at my local Wawa and finally decided I’d like to submit myself to be in an upcoming feature of Philly’sFITTEST. Nicole DelGuerico, oldest of seven and an aunt to four, is a Director of Fiscal Affairs at a Bucks County school district, but outside of work and her graduate studies, she is always finding ways to stay PhillyFIT from getting up daily at 3:45am to work out before work, checking in with her “Accountability Group” on Facebook, to playing softball, golfing, or hanging out with her family. She is surely not sitting still. “I find the best thing I can do is invest in my health and I make that the first thing I do daily. Being healthy allows me to be the best version of myself at work, with family and with friends.” Have a great day, Nicole L. DelGuerico

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Mark Delzingaro, 46, is a single dad to two children, 16 and 14, and a driver for UPS usually working 55 hours per week. “If I can find the time to stay in shape, anyone can! 80% of achieving the perfect body starts in the kitchen, not the weight room. Thanks PhillyFIT for what you do and the amazing articles.”

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Jennifer Ranoia, 40, from Downingtown, PA, is a senior paralegal at GlaxoSmithKline. She is also a yoga instructor at Bulldog Yoga in Malvern and Villanova, PA; Lifetime Athletic in King of Prussia, PA; and Evolve Yoga Company in Downingtown, PA. Her motto is “Yoga every damn day.” Photo taken by Eddie Miller in Nags Head, NC.

Jill Maier,39, from Levittown, PA. Though she is TINY, they say she is FIERCE! She works out at Urge Fitness, Fairless Hills .

Adam Fiore, 51, hasn’t let his recent type-1 diabetes diagnosis get him down. “I am the creator of LimitlessAF, a private Facebook community with members from 12 different countries across 5 continents. If you’re curious to learn more, check out limitless-af.com. Thanks and have a great summer!” Sometimes we must pull in the reins, wander off the trail, and find a nice spot to breathe. Pausing to allow light in amplifies the forward flow for local artist, entrepreneur, now face mask-maker, Tari Zarka, seen here with her fur-boy, Cody, bringing back balance by the Delaware River early one hot June morning.

Sarah Allen Ruiz. Photo taken at Ascend Flow Arts in Wilmington, DE. She was warming up prior to acrobat training. Anthony Ruiz. Photo taken at Philadelphia Sports Club in Radnor, PA, after wrapping up a session with the weights.

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Water 101: Guidance from the CDC, USDA, Academy of Nutrition and Dietetics and Other Top-Tier Experts and Physicians on Proper Hydration, Dehydration Avoidance

HYDRATION AWARENESS:

10 WAYS TO BE ‘WATER WISE’ (Even While Sheltering in Place) BY MERILEE KERN, MBA

ater. We all need it—and know we need it—for optimum health and wellness, but a shocking few live daily life in a properly hydrated state and certainly not with appropriate consistency. One doctor-driven report revealed that fully seventyfive percent, a staggering three-fourths majority, of Americans may suffer from chronic dehydration. It went on to underscore that, “Over time, failure to drink enough water can contribute to a wide array of medical complications, from fatigue, joint pain and weight gain to headaches, ulcers, high blood pressure and kidney disease.” Apparently, this is the tip of the proverbial dehydration-induced illness iceberg.

How Much Water Do You Need? According to the Academy of Nutrition and Dietetics, “Many factors impact how much water you need, including your age, gender, activity level and overall health. For women, the amount of total water is about 11.5 cups per day and for men about 15.5 cups. These estimates, however, include fluids consumed from both foods and beverages, including water. You typically get about twenty percent of the water you need from the food you eat. Taking that into account, women need about nine cups of fluid per day and men about 12.5 cups in order to help replenish the amount of water that is lost.” 24 |

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Many factors impact how much water you need, including your age, gender, activity level and overall health ... For women, the amount of total water is about 11.5 cups per day and for men about 15.5 cups.

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During a normal day, we lose about two liters of water just through breathing, sweat and other bodily functions,” notes board certified internist Dr. Blanca Lizaola-Mayo. “Even while asleep, we can lose over one kilogram (2.2 pounds) of water-weight not just through sweating, but respiration as well. Even air conditioning has drying effects on our body. The health implications of dehydration are vast and can range from mild to severe, including problems with the heart, blood pressure and breathing, headaches and cognitive issues like concentration just to name a few. Those who’ve felt that ‘afternoon slump’ should know that dehydration is the number one cause of daytime fatigue. And, it’s important to understand that when we first start to sense thirst, we are already close to two percent dehydrated.” For all of its importance, proper hydration is a delicate balance to uphold. An Institute of Medicine report cited the fragility of keeping the body duly hydrated, noting, “Over the course of a few hours, body water deficits can occur due to reduced intake or increased water losses from physical activity and environmental (e.g., heat) exposure.” So, a perfectly hydrated body can tip the scales into a dehydrated state in a fairly short amount of time, whether actively (as with exercising), or passively (as with breathing). Understanding there are commonplace facets of our collective lifestyles that put us at a higher risk of developing mild to severe dehydration, here are some insights and tips from preeminent health experts help you stay happily hydrated:

What Are Common Causes of Dehydration?

What Are Some Benefits of Proper Hydration?

According to the Mayo Clinic, “Sometimes dehydration occurs for simple reasons: You don’t drink enough because you’re sick or busy, or because you lack access to safe drinking water when you’re traveling, hiking or camping.” While certainly not all-inclusive, known causes for dehydration can encompass sweating from exercise and playing a sport; air travel; traversing in overly hot, humid, cold or windy weather conditions; drinking too much coffee and other diuretic beverages; recovering from a hangover; and a litany of other relatively commonplace daily activities.

While the benefits of a properly hydrated body are copious, the CDC points to a few top-line health advantages, including keeping your temperature normal; lubricating and cushioning joints, protecting your spinal cord and other sensitive tissues; and getting rid of wastes through urination, perspiration and bowel movements. Healthline also offers a number of evidence-based health benefits of drinking plenty of water, which include maximizing physical performance; optimized energy levels and mood; and aiding digestion and elimination. Be mindful of water intake, however, as Dr. Lizaola-Mayo warns, “Drinking too much water or fluid can lead to hyponatremia, which causes sodium in the cells to become diluted and too low and can be dangerous—and even life threatening—if untreated.”

Do All Fluids Hydrate the Body? No. The Cleveland Clinic is very clear with its advisory that “Some beverages are better than others at preventing dehydration,” and that “alcoholic and caffeinated beverages, such as coffee, teas and colas, are not recommended for optimal hydration. These fluids tend to pull water from the body and promote dehydration. Fruit juice and fruit drinks may have too many carbohydrates, too little sodium, and may upset the stomach. Adequate hydration will keep your summer activities safer and much more enjoyable.” www.PHILLYFIT.com | 267-767-4205

What Are Signs of Early or Mild Dehydration? The Rehydration Project non-profit organization says that, “the degree of dehydration is graded according to signs and symptoms that reflect the amount of fluid lost. In the early stages of dehydration, there are no signs or PHILLYFIT

symptoms. Early features are difficult to detect, but include dryness of mouth and thirst. As dehydration increases, signs and symptoms develop.” According to the organization, symptoms of early or mild dehydration include the following: flushed face; extreme thirst; consuming more than normal or the inability to drink; dry, warm skin; the inability to pass urine or reduced amounts (dark, yellow); dizziness made worse when standing; weakness; cramping in the arms and legs; crying with few or no tears; sleepiness or irritableness; sickness; headaches; dry mouth or dry tongue with thick saliva.

What Are Signs of Moderate to Severe Dehydration? The Rehydration Project also denotes that symptoms of moderate to severe dehydration include low blood pressure; fainting; severe muscle contractions in the arms, legs, stomach, and back; convulsions; a bloated stomach; heart failure; sunken fontanelle—soft spot on a infants

pulse may be undetectable); low or undetectable blood pressure; and peripheral cyanosis. Death follows soon if rehydration is not started quickly.”

Who is At Greatest Risk of Dehydration?

head; sunken dry eyes with few or no tears; skin loses its firmness and looks wrinkled; lack of elasticity of the skin (when a bit of skin lifted up stays folded and takes a long time to go back to its normal position); rapid and deep breathing (faster than normal); and a fast, weak pulse. They say that, “In severe dehydration, these effects become more pronounced and the patient may develop evidence of hypovolemic shock, including diminished consciousness; lack of urine output; cool moist extremities; a rapid and feeble pulse (the radial

No one is immune to a dehydrated condition, but certain populations are at greater risk. The Mayo Clinic indicates that these vulnerable groups include infants and children, older adults, those with chronic illnesses and people who work or exercise outside. Serious complications can ensue, which they point out can include heat injury (ranging in severity from mild cramps to heat exhaustion or potentially life-threatening heatstroke); urinary tract infections, kidney stones and even kidney failure; seizures due to electrolyte imbalance, sometimes with a loss of consciousness; and low blood volume (hypovolemic) shock. They say it’s time to call your doctor if you or a loved one “has had diarrhea for twentyfour hours or more; is irritable or disoriented and much sleepier

Serving locations in Lower Merion and Lower Bucks County PHILLYFIT

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or less active than usual; can’t keep down fluids; and/or has bloody or black stool.”

How Can You Be a Water-Wise Shopper? The USDA recommends consumers shop smartly, advising us to “Use the Nutrition Facts label to choose beverages at the grocery store. The food label and ingredients list contain information about added sugars, saturated fat, sodium and calories to help you make better choices.” There are also highly efficacious and economical dehydration avoidance and treatment innovations that can be integrated into one’s lifestyle and used on a daily basis. The experts at SOS Hydration explain that their medically-formulated drinkmix powder accelerates hydration equivalent to an I.V. drip, rehydrating the body fully three-times faster than by drinking water alone. This unique product’s heightened hydration process leverages the body’s digestive “sodium/ glucose co-transport system”—an Oral Rehydration Therapy (ORT) endorsed by the World Health Organization (WHO) and UNICEF.

Can Foods Help You Stay Hydrated? Yes, the body intakes hydration not only from water and other liquids, but foodstuffs as well—some boasting as much ninety percent water content. According to the Academy of Nutrition and Dietetics, those in the ninety to 26 |

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one hundred percent water content range include fruits like cantaloupe, strawberries and watermelon; as well as vegetables like lettuce, cabbage, celery, spinach and cooked squash. The organization further states that options with a seventy to eighty-nine percent water content include fruits like bananas, grapes, oranges, pears and pineapples; vegetables such as carrots, cooked broccoli and avocados; and dairy products like yogurt, cottage cheese and ricotta cheese. For drinks, the good folks at EatRight.org advise we focus on unsweetened beverages, like water, in order to limit calories from added sugars, and to use strategies to increase water intake—like adding a flavor enhancer. For this, a fruit-flavored rehydration accelerant like the SOS Hydration drink mix can do tasty double duty.

Can Sports Drinks Actually Undermine Hydration? Yes. Why pay extra money for excess sugar when what you really need are electrolytes? Dr. LizaolaMayo says that, “In truth, only a very small amount of sugar is required to help transport electrolytes and water into the cells as part of the sodium glucose co-transport system. In fact, this system is most effective when it utilizes one molecule of sugar and one molecule of sodium in combination, which helps create the fastest and most effective way to transport water into the cells for hydration. Even water www.PHILLYFIT.com | 267-767-4205

rehydration and other drinks that do actually claim to utilize the sodium glucose co-transport system have been shown to contain excess sugar to enhance taste, apparently discounting the fact that that this added sugar commensurately increases calorie count and actually undermines cellular H2O absorption. If there is excess sugar in a drink, even one engineered as a rehydration solution, then you can trigger reverse osmosis. This process occurs when there is an incorrect balance of sugar to sodium. Sodium always follows sugar and water always follows sodium. In a drink that is correctly balanced (utilizing the sodium glucose co-transport system) then the water and electrolytes optimally flow into the cells. In high sugar “rehydration” drinks there is too much sugar for the quantity of sodium and, as such, sodium and then water is actually leeched from the cells and passed out of the body as urine. This can actually cause dehydration—the opposite effect for a rehydration or sports beverage one has spent their hard-earned dollars to purchase.” So whether indoors or out, active or at rest, suffering illness or perfectly healthy, one thing is clear: Keeping your water sources well at hand and ingesting with regularity (and consistency) can have a profoundly beneficial effect on your health and well-being. It’s one easy and highly accessible assist for a multitude of maladies. As the Executive Editor and Producer of “The Luxe List,” Merilee Kern is an internationallyrecognized brand analyst, strategist and futurist. As a wellness industry veteran and health advocate, she’s also author of the award-winning, illustrated fictional childrens book, “Making Healthy Choices – A Story to Inspire Fit, Weight-Wise Kids” (Amazon). Merilee spotlights noteworthy industry innovators, change makers, movers and shakers: experts, brands, products, services, destinations and events. Connect with her at www.TheLuxeList.com / Instagram www. Instagram.com/LuxeListReports / Twitter www.Twitter.com/LuxeListReports / Facebook www.Facebook.com/LuxeListReports / LinkedIN www.LinkedIn.com/in/MerileeKern. PHILLYFIT

Posture and Flexibility BY NITA KEESLER

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osture and Flexibility are important components to our health and well-being. Together they help prevent tight muscles, injuries, headaches, and body discomfort. Our digestion, mood and even our appearance benefit. We know we need to stretch but it can be challenging to get started, especially with certain injuries or limitations in mobility. Assisted Stretching Techniques are when our muscles are relaxed, and someone stretches our bodies for us. We can stretch a bit farther than we can on our own. Assisted Stretching can help get us to a daily routine if we feel inflexible or are recovering from an injury. There are a variety of techniques incorporated by different health professionals. These are three of my favorites, but I would encourage you to do research on others.

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We know we need to stretch but it can be challenging to get started, especially with certain injuries or limitations in mobility.

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MFR (Myofascial Release) ‘Myo’ is Muscle, ‘Fascia’ is a connective tissue which is like a webbing throughout your body. Fascia wraps around every organ, muscle, bone, nerve fiber and blood vessel - holding them in place. When we stretch, we are affecting our fascia along with our muscles. Most of us have restrictions in this connective tissue resulting from postural habits, repetitive movements, or trauma/injury. This acts like a snag in a sweater. For example, if the tissue is bound up at the hip it can pull on the shoulder as well as the knee. These restrictions reduce mobility and is why a wholistic approach is needed in stretching. The practitioner will apply gradual, sustained stretching, holding each for 2-5 minutes. This technique includes gentle traction of the arms, legs and head, cross-hand elongating and deep gliding massage movements.

dressed in comfortable clothing. Because of the nature of some of the movements and individual muscular restrictions, there is also a level of trust developed between client and practitioner. After any bodywork, it is recommended to drink some water. Relaxing afterward continues the benefits, like a warm bath, meditation, a nap, or a leisurely walk. Avoid strenuous exercise that will make your muscles tight again. As with any form of holistic care or exercise regimen, each session builds off the one before. One session will feel amazing and certainly relax or energize you. Consistency and selfcare between sessions will bring your body back into balance. I recommend asking practitioners where they have trained and how long they have been practicing. Most are happy to answer any questions you may have about their work. As with any bodywork style or exercise program, whenever in doubt with specific medical issues, always consult your physician prior to making your appointment. Nita Keesler LMT [CYT-200] Since 1994 Nita has been dedicated to helping people ‘unwind and get back in balance’ with therapeutic-deep tissue massage, assisted stretching and classes to improve posture and flexibility. She offers accessible yoga/stretching in a supportive environment. Her mission is to empower and create lifelong healing changes for her clients.

PNF [sports] Stretching or Proprioceptive Neuromuscular Facilitation There are several versions of this but for me, the simplest is to contract the same muscle group that you wish to stretch. Essentially this is a ‘contract-relax/stretch-relax’ method. It tricks the muscle to elongate a little farther than a static stretch. This technique is applied by a practitioner. They will have you contract against their resistance. They will ask you to relax. Then they will assist your stretch for a few seconds. You will relax and recover for several seconds. Repeating the process will allow your muscles to stretch a little farther each time.

Thai-Yoga Massage Thai-Yoga Massage is a blend of passive stretching and massage movements. This may include rocking, jostling, and compression. Sessions may have a deeply meditative, calming, and relaxing effect, or may be stimulating and invigorating. Regular sessions help to reduce accumulated stress and tension in body and mind. They improve flexibility and mobility, while relieving pain. An ancient ‘folk art’ with roots in traditional yoga and Buddhist spiritual practice with elements of Chinese and Ayurvedic medicine, Thai Yoga Massage stimulates and balances the flow of healing energy. It helps to clear energy pathways/meridians that are blocked, which is similar in premise to reflexology and acupuncture. Thai Yoga Massage may be performed on a large comfortable mat on the floor or on a massage table. Depending on the practitioner, it may also be combined with relaxing or deep tissue massage and other assisted stretching techniques I’ve described. No oil is used, and the client remains fully 28 |

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Nita Keesler LMT [CYT-200] Over 26 Years’ Experience

Therapeutic/Deep Tissue Massage Thai Massage/Intuitive Assisted Stretching Accessible Yoga/Stretching

UNWIND AND GET BACK IN BALANCE w Relief from Sciatic Pain, Headaches, Carpal Tunnel Syndrome, and Overall Tight/Tense Muscles w Improve Posture, Flexibility and Mobility

www.back-in-balance.massagetherapy.com iNitaUnwind@gmail.com 267.980.1727 Langhorne/Bensalem Areas

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Photo by Tessa Marie Commercial

Our Mission is simple: Keep our athletes healthy and elevate their performance, while helping them continue doing what they love. Return To Play Athletics (RTP Athletics) - Sports Therapy & High Performance is located in Ridley Park, PA. It was founded and created by Mark Lewis, a licensed athletic trainer and certified strength and conditioning specialist, who has nearly 15 years experience working with collegiate and professional athletes. Most recently, Mark was an athletic trainer for the Philadelphia Eagles for 9 seasons including the Super Bowl 52 championship team in 2017. “I’m very grateful for my experience with the Eagles, my hometown team, and where my father was born and raised. Treating and rehabilitating some of the greatest athletes in the world at the highest level of competition - that experience equipped me with a unique skill set that has been so valuable to my career.”

Photo by Tessa Marie Commercial

be more excited about!” In addition to owning and managing RTP Athletics, Mark is the Director of Rehabilitation for Dr. Lee S. Cohen & Associates Podiatric Sports Medicine in both Ridley Park, PA and Cherry Hill, NJ. At RTP Athletics, we value the importance of treating our athletes with the goal of achieving full recovery, while helping them reach their maximum potential. We understand the physical demands that athletics place on the human body; and we understand what it takes to withstand, recover, and adapt to those stresses. Our end goal is to equip our clients with the tools to help them grow and perform at a high level in their sport or activity, while maintaining positive results long term.

In what is a natural next step, Mark aims to expand his world of athletics and treat athletes of all skill sets and age groups. This vision led to the development of RTP Athletics, a sports therapy and performance business designed to be diverse and offer specialized services for our local community athletes (competitive and noncompetitive), weekend warriors, fitness enthusiasts, and people who simply want to continue living an optimally active lifestyle.

Services that are offered by RTP Athletics include injury rehabilitation, injury prevention training, performance enhancement training, active release technique (ART) therapy, and recovery treatments. Mobile services also available upon request.

“This year has been challenging for all of us in our own way. Growing and getting a business off the ground during a pandemic definitely brings its own challenges, but I felt like it was the right time in my career to make it happen. I believe more than ever people are eager, excited, and driven to get back to an active lifestyle as we move towards a better 2021. My career path has led me here, and I’m eager to make a difference in my community by helping people achieve and maintain optimum health and wellness. This is something I couldn’t

Visit www.rtpathletics.com for a free in person/virtual consultation, schedule an appointment for any of the offered services, or sign up for our community newsletter to receive weekly free content! Photo by Tessa Marie Commercial

Return To Play Athletics, LLC 642 E. Chester Pike. Ridley Park, PA. 19078 rtpathletics.com (609) 412-9413 marklewis@rtpathletics.com @rtpathletics Digital Danro Photography

How Zumba® Fitness Found Dr. Bhavna Shyamalan and Changed Her Life L

BY LISA R. MELE

ast summer, I had the opportunity to attend the twentieth Anniversary Event of the movie “The Sixth Sense” with my daughter, Leah Mele-Bazaz, in Philadelphia. During that event I had the privilege to meet the director/producer/writer, M. Night Shyamalan, and his lovely wife, Dr. Bhavna Shyamalan. I also learned that evening that Dr. Bhavna Shyamalan (also known in the fitness industry as Dr. B.) is a mother of three beautiful daughters, a licensed Zumba®, 305Fitness®, and Bombay Jam® Instructor and co-owner of Vibe Vault Fit in Exton, Pennsylvania. I was so impressed with this multi-talented woman that I had to share Dr. B.’s story with our PhillyFIT Magazine readers and fitness enthusiasts.

Dr. B. received her B.A. from NYU and her Ph.D. in clinical developmental psychology from Bryn Mawr College. Her work as a therapist made her want to work more with people to help transform their lives. Dr. B. adds: “It had been a longtime dream of mine to open an orphanage one day in my life. I had also been engaged as a volunteer for several nonprofits thoughout most of my youth. These various pulls led me, eventually to the M. Night Shyamalan Foundation where I felt I could have a deeper and broader impact though that avenue.” Outside her very busy professional and family life, Dr. B. wanted to make time for herself and wanted to try a variety of dance classes. Dr. B. loved the style of Salsa, but most of the members that came to Salsa class brought partners and she felt a bit awkward not having one. One day, someone mentioned that she should try a Zumba® fitness class because they claimed it was like Salsa without the partner. Dr. B. recalls, “I attended Sandra Goes’ Zumba® class at my local Y and I had no idea it was even an exercise class. When I left that day, I called my 30 |

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husband and said, “I am home! If I can just take Zumba® classes for the rest of my life, I will be happy.” For someone naturally introverted and shy,“becoming a Zumba® Instructor was the last thing I could imagine for myself,” Dr. B. explains. Over time, Sandra would let her do a dance or two with her during class and this eventually began to give Dr. B. more confidence in getting in front of an audience, helping her to overcome her shyness. Sandra then invited Dr. B. to attend the annual Zumba® convention where Dr. B. was then approached by the creator of Zumba® and the CEO of Zumba® Fitness to audition for a new Bollywood song for their commercial DVD set. “This was a nightmare of a challenge for me in the terms of overcoming all of my anxieties, but I felt I had nothing to lose and so much to possibly gain by trying something beyond my comfort zone,” she explains. “A month later I was out on a shoot for Zumba® and then I was asked to teach a Bollywood workshop at the next instructor convention.” Dr. B. agreed and immediately knew she needed to www.PHILLYFIT.com | 267-767-4205

get licensed to teach classes and gain more experience before heading to the convention to do a workshop. Dr. B. went from teaching classes in the basement at her local Y to eventually teaching at the ACAC in West Chester and at the former Love 2 Be Fit Studio, now Vibe Vault Fit, in Exton. Since becoming a Zumba® instructor, Dr. B. is also certified in two other dance formats, 305 Fitness® and Bombay Jam®, for which she is the East Coast Brand Ambassador. Dr. B. remarks, “Being a Zumba® instructor wasn’t something I sought out. I would say it found me. I felt most myself and free in class and that is what I want to give my students. Zumba® is PHILLYFIT

like a mood booster, a natural anti-depressant. I can come to class reluctant and dragging after a difficult day. No matter how I felt when I came in, I would feel lifted and happy and present at the end.” Dr. B. also adds this, “It fulfills me to have someone come to me after class and say it made them feel better, or inspired or happy. It is that impact that inspires me to teach.” Handling a busy career and family, and being married to a high-profile celebrity, is not easy to manage alone. Dr. B. has a great team of partners and staff that work with her daily. Dr. B. remarks, “The trick I have found to surrounding myself with effective people is not just about the skill sets they bring, but who they are as people. I always look for people who are not ego-driven but are secure enough to be flexible and giving in terms of working with others.” She adds, “Sharing responsibility and delegating require letting go to an extent. This used to be hard for me; allowing someone else to do things their way. It requires both humility and security to let go and give someone else the reins, and then applaud them for their work.” Dr. B. also keeps a good calendar and schedules regular days and times for the M. Night Shyamalan Foundation work, Vibe Vault Fit, kids’ pickups, and cooking meals for her family. Most important for Dr. B. is knowing when not to work and to make time to focus only on her family.

PHILLYFIT

Helping run Vibe Vault Fit’s studio is Dr. B.’s partner, Kristine Carroll, who also owned Love 2 Be Fit for three years and is one of PhillyFIT Magazine’s featured Workout-a-thon Instructors. Carroll and Dr. B. recently partnered and rebranded together last year as co-owners of VVF. They work together to create the new vision and make all decisions together regarding programs, staff, and really all aspects of VVF. Dr. B. also runs a lot of the holistic wellness pieces of VVF, the monthly themes and intentions, and some of the wellness workshops. In closing, Dr. B. remarks, “For a long time now, people have talked about strength, which especially women have, in being able to multitask, but I

www.PHILLYFIT.com | 267-767-4205

have begun to think of it as a stealer of joy. I am not talking about serially multitasking when you focus on one thing at a time. For a while I tried to do multiple things at a time, for example, listening to music while trying to choreograph while cooking. I realized by doing all that I wasn’t really present in anything that I was doing. So I then decided to just focus on one thing I was doing at a time and I found being really present allowed me to really feel myself in my life the way multitasking does not allow. Presence can bring deeper joy in what you are doing. So my goal and what I would recommend is to do one thing at a time and try to really be in the present in what you are doing. To feel your way through life making it more likely you enjoy the journey through it.” Since 2011, Lisa R. Mele has been a featured PhillyFIT Magazine Workout-a-thon Instructor and in 2012 became the Stage Manager for the event. Lisa is a certified Group Exercise Instructor with over 15 years of experience teaching Aquatics, Barre, Cardio Dance, Mat Pilates, SilverSneakers and Total Body Conditioning. Lisa has been married to Christopher Mele for 33 years and has 3 grown children, Lara, Leah and Christian. In her spare time, Lisa enjoys writing fitness articles for PhillyFIT Magazine, swimming and taking dance lessons at Marcia Hyland Dance Center.

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AVOCADOS I

n the spirit of inspiring good health, we wanted to share a few tips and tricks when ripening and storing avocados:

• Did you know, there is no need to wait for avocados to ripen to store them in the fridge? When unripe avocados are put in the fridge they eventually ripen. They just ripen at a much slower rate which is good if you’re trying to space them out. • Timing is everything when it comes to avocados. Here is a guide to ripening avocados: https://www.youtube.com/ watch?v=ptkDv3rO4xU

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PHILLYFIT

“

The avocado, a nutrient-dense and versatile fruit, contributes nearly 20 vitamins, minerals and beneficial plant compounds that can enhance the nutrient quality of the diet. • Avocados do not ripen on the tree; they ripen or “soften” after they have been harvested. To speed up the avocado ripening process we recommend placing unripe avocados in a brown paper bag with an apple or banana for two to three days until they are ripe. • Why does this work? Find out here:https://loveonetoday.com/ how-to/ripen-avocados-faster/ • Once exposed to air, avocados can start to brown and that’s just sad for the avocado and you. Luckily there’s an easy fix! Here is a video on how to protect your uneaten avocado:https://www.youtube.com/ watch?v=JhN8nR-QQHE • Recommended acidic agents to help prevent the avocado from oxidizing include, lime, lemon or orange juice, vinegar, tomatoes or onion. • You are able to store fresh cut avocados and uncut avocados.

Check out this page for more information on storing avocados and guacamole including why avocados oxidize: https:// loveonetoday.com/how-to/storeavocados/

Avocados are a nutrient-dense food. • One-third of a medium avocado (50 g) has eighty calories and contributes nearly twenty vitamins and minerals, making it a healthy nutrient-dense choice. • One-third of a nutrient-dense medium avocado is a good source of fiber.

How avocados can act as a nutrient booster. • The unsaturated fat in avocados can act as a “nutrient booster” by helping increase the absorption of fat-soluble vitamins A, D, K and E. Avocados naturally contain six grams of this good fat per serving, making them a unique fruit standout. • A serving is one-third of a medium avocado. • Love One Today can provide delicious recipes that can help avocados act as a nutrition booster including this Oven Roasted Salmon with Avocado Citrus Salsa!

NEW STUDY: Does avocado consumption improve cognitive function?

• Eating avocados, a highly bioavailable source of the xanthophyll lutein, has been shown to improve retinal lutein accumulation and cognitive function. • Daily avocado intake over twelve weeks, after controlling for covariates, improved attentional inhibition and increased serum lutein concentrations among overweight and obese adults. • Read more about the trail here.

Shift to a healthier lifestyle: Eat avocados! • The avocado, a nutrient-dense and versatile fruit, contributes nearly twenty vitamins, minerals and beneficial plant compounds that can enhance the nutrient quality of the diet. • Per fifty grams serving (about onethird of a medium avocado), the avocado provides six percent of the daily value (DV) for potassium and eleven percent of the DV for fiber, two nutrients that are underconsumed by Americans. • The body needs potassium to help build muscle, break down and use carbohydrates, and dietary fiber adds bulk to the diet and can help one feel full faster and longer, which may help to manage weight. Author: loveonetoday.com Fresh Avocados – Love One Today is a Nutrition Research program from the Hass Avocado Board (HAB) to increase awareness and improve understanding of the unique benefits of avocados to human health and nutrition.

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The COREFIRST TRAINER™ is “Hands-Free RESISTANCE Training™.” By eliminating the need to hold on to handles, grips, or bars you automatically activate your larger core muscles, waking up smaller ones and burning calories.

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Gendyfitness

PHILLYFIT

NEW PRODUCTS

SOULTOX Soultox is an all-natural, powerful antioxidant mineral water made with a proprietary Fulvic & Humic Acid formula that helps you hydrate, all while helping your mind, body, and soul recover. Created by Lucky Soul, this inspirational, black-owned apparel & wellness lifestyle brand has a mission to inspire the mind, body, and soul. This 0 sugar, 0 carbs, and 0 calories recovery drink is made with Fulvic & Humic acid, one of the most powerful, natural supplements for maintaining the body’s metabolic and healing functions. It’s a complete source of plant-based nutrients with 77 Trace minerals, 11 natural amino acids in an alkaline balanced state. For body-builders and exercise enthusiasts, Soultox naturally cleanses the body and is perfect for detoxing and is quickly gaining traction from the health and fitness world.

ROUTINE

‘Tis the season for food, drinks, and (socially distanced!) parties, but with all the merry-everything, your digestion often ends up suffering. That’s why this season, it’s more important than ever to keep your gut in shape so it can handle anything from stress to flu season to a few extra cocktails and gingerbread cookies. Adding Routine to your everyday is one of the easiest, fastest ways to nourish your body—in as little as one week! The daily women’s probiotic was carefully curated with 5 USA-sourced strains that have been scientifically proven to: • Improve gut health • Boost immunity • Balance vaginal health • Promote healthy weight • Relieve stress and anxiety

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Routine is a complete prebiotic-probiotic supplement with 24 billion CFU per capsule formulated in a slowrelease capsule that’s gentle on the body and your digestion. No allergens, GMOs, chemicals, or fillers, and it’s 100% vegan. Visit at dailyroutine.co/

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PhillyFit January 2021 Issue

Articles inside

New Products

How Zumba Fitness Found Dr. Bhavna Shyamalan And Changed Her Life

Avocados

10 Tricks To Get And Stay Motivated

Hydration Awareness: 10 Ways To Be ‘Water Wise

Posture and Flexibility

Phillys Fittest

Four Ways to Get Great Results

The Right Foods To Boost Your Sex Life

Setting the Stage to Heal

3 Easy, Healthy Breakfast Bites