May-June 2012

Jessica Halbert, 32, Philadelphia

Patrick Mulhern, 48, Bristol Lions Park, Bristol, PA

Karin Eisen, 54 Bedminster, PA. Yoga instructor at Cornerstone Health and Fitness

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Sun., May 20th, 2012 • 11am-3pm Indoor/Outdoor Event. Rain or Shine.

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A modern day version of the old-fashioned health and fitness expos EVERYTHING FUN, FIT & HEALTHY YOU CAN IMAGINE! 80 local businesses come together to host a “live & in-person” event!

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20 different local fitness gurus, from all over the region showcasing many diverse workouts - each workout is 8 minutes long. Come, join in and do as many workouts as you can, OR DO THEM ALL AND BURN HUNDREDS OF CALORIES! Vote on the HOTTEST workout!

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May/June I 215-396-0268 I www.phillyfit.com

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publisher’s page

e) f i L r (You

Have you “friended” someone lately or have you been blocked?

Well, we made it through another winter; eh, I guess you could call it that? Flowers are now in bloom, the weather warm, and the sun shining.

Many of us have been pushin’ on with our workouts, getting our bods beach-ready. At this point, you probably have your routine down pat - good for you! Besides toning up my derriere, for me, this time of year has always been about renewal – doing what I can to create a better version of myself. With renewal comes reflection. It can be hard to try to move forward without looking back.

Introspection allows you to really evaluate various finite aspects of your moral DNA, shedding light on your proud moments, and exposing some of your character blemishes – but in the end growth prevails.

In this issue, I have chosen to reflect on friendship – kind of a difficult topic for me to be immersed in because I am harboring a ton of regret at the moment.

I’m sure most of you can relate. Believe it or not, I’m actually a bit shy and tend to keep to myself. However, 8 I PhillyFIT

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Photo by Joe Chielli, Church Street Studios

What the Dwell?

I’m truly lucky to have had a great group of people who have supported me in my time of need (and there’s been quite of few of those times surrounding me at every jagged corner). Once in a while I go through these phases where I somewhat shut down. I carry on with my daily activities, but I’m emotionally unavailable, not really embracing all that life has to offer – one of those things being new and old friendships (think autopilot times 1,000). I become reclusive and take solace in my personal time to do some thinking, or more like dwelling. I get so wrapped up with comprehending all the negative things that have hurt myself and my family in the past that it disables me from being optimistic. Recently, I went through one of my “phases,” and luckily someone was there to let me know I was slipping backwards, not forwards.

Gettin’ An “F” in Friendship

So my wake up call came in the form of an email from a near and dear friend that I’ve been remorsefully neglecting. My friend Lisa’s email was not meant to guilt trip me, or to put any type of pressure on me whatsoever, but it totally opened my eyes. Lisa wrote to me letting me know that she missed me, and that putting in just a few minutes of effort here or there would keep our friendship stable. She also informed me that her mother was in the hospital, in serious condition. Then it hit me like a sack of potatoes, I’ve been failing at our friendship. Lisa, one of my greatest cheerleaders, needed me, I thought, but I was unable to give her anything, not even a quick text. File it under one of Jami’s not-soproud moments. There, staring at my monitor, my face turned warm and red, for I not only failed her, I failed myself.

It’s not just Lisa that I’ve been disregarding, but Dana, Donna – admittedly all of my friends really. My buddies, the ones that have been by my side through all my ups and way, way downs, and here I am acting as if I don’t care about them. But I do. I really, really do! It’s not that I have been intentionally avoiding those that have always been there for me, I just have been busy hiding under my “healing rock,” shielding myself away from the world. I feel like lately I’ve been wearing my own personal “Do Not Disturb” sign. And guess what? It’s not freakin’ fair to my friends. And to be quite honest, acting the way I’ve been acting, and alienating myself from the outside world makes me look like a selfish you know what, in a bubble. Am I really too preoccupied to shoot an email, or call just to say, “Hello, how ya doin’?” Nearly 200 million of the 600 million users on Facebook are considered inactive.

In real life, it’s the same thing – my life has become a wasteland of abandoned friends and none of us were checking in with each other.

So what’s up with me? Really? Why now? I have never behaved this way before when it came to friendship, but here I am at fortysix secluding myself. I’m the same chick that used to spend every spare second with her girlfriends, having sleepovers (even as an adult, they’d just bring their kids and we’d all stay up all night!), partying, enjoying life, clinking glasses, laughing till 3 am and then getting up and doing it all over again.

Earmuffs in June – Ugh.

Right now my life revolves around running PhillyFIT, having a family, but much to my surprise, still dealing with numbing painful struggles. My mind gets sucked into a vortex of worry, woe and why. I’ve been thrown an awful lot of curveballs (almost movie-like material) over the past few years. I’m still trying to rebuild myself – and my family too. Do I ever get a couple minutes of “me” time? Yeah, I do, but that’s my quiet time, my time to just chill. I’m tired, both physically and mentally. Even when I try my best to put my body in park, my mind is still trucking on. I’m thinking without even knowing it, my brain organizing mental todo lists. So, even when I think I’m relaxing, I’m really not. It’s emotionally taxing. I feel like I’m always trying to do my best at something - being the best publisher, being the best mother, etc. I fear if I add anything else to my plate, I’ll begin dropping the ball in one way or another. I know what you’re thinking, “Jami is obsessing a bit too much.” Believe me, I’m aware of my flaws; I just can’t seem to change. This leopard’s spots are seemingly permanent. At mid-life, changing my ways is daunting and honestly hard as hell. That’s the thing though – friends, good friends, don’t care about your spots – and they help you remember why you became friends in the first place.

“A good friend is a connection to life - a tie to the past, a road to the future, the key to sanity in a totally insane world” (Lois Wyse).

I believe in this quote. But I also believe that maybe sometimes when we are hiding out, having our “quiet” time, we don’t want a reminder of life’s unpleasant happenings. We don’t want to reach out and touch base with friends. During that time we want to do everything in our power to tune out life’s “noise.”

In my defense, I’ve proactively elected to cope with my heartbreaks by wearing imaginative earmuffs. I have chosen to become this way simply because I am crippled to offer my ear to anyone who has a problem, totally not the Jami I once knew and was proud of. I am scared that if I have to feel any more grief (even if not my own) I may just erupt like a volcano and completely lose my cool – or worse, fall into a depressive pit of despair. Not fair though, huh? I want all of my friends to be there for me when I need them, but I’ve just realized I have not been able to return the favor. Ya know, now that I am taking a step back from the situation, maybe I’m putting too much pressure on myself. Maybe my dear friends just want me to check in, catch up, and if they have an issue they’re dealing with, maybe they just want to vent and they don’t expect me to solve their problems. Can I at least handle that?

Yeah, I know I can. Get real Jame! And I think I owe it to them to at least try. I remember once upon a time, back in the day, I always used to feel better when I stopped worrying about my own struggles and lent support to a friend in need.

A Beginning, A Middle and A Friend

Friends provide you with your own no cost support group. Letting you talk things out, helping you see the brighter side, reminding you of your value – that is what friends are for. Especially when you are going through a crisis of some sort (big or small). Your

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PhillyFIT I 9

body! I must say that when I am down in the dumps and feeling slightly nuts, fitness helps get me back on track. Plain ole’ exercise provides me with a sense of much-needed control. It makes me feel good and gives me strength physically and mentally.

Something as simple as hittin’ the gym may be the prescription everyone needs to help improve his or her balance, focus and confidence. Actually, I know it is! My girl Donna has this mastered, I think of her dedication and it inspires me.

Dana

Lisa

friends are there to tell you that you do DESERVE happiness and you will eventually get to experience happiness, but maybe not today, maybe not tomorrow, but someday. Most importantly, “Friends are there to make you smile.

All of these things mentioned prior strengthen Donna mutual bonds and fill hearts,” as my girl Dana so eloquently says. Isolation, on the other hand, offers you none of these things. All it offers is more time to lament over negativity and sadness. Lisa, my curly headed pal reminded me of that one (thank you Lisa). And to think I used to be under the impression that I was discovering something new or interesting about myself in these moments. WTF? The irony is that social support and creating a network of compassionate, like-minded people is one of the highest recommended treatments for those trying to manage stress, hardship and trauma according to experts. But of course, I do just the opposite! Typical me. Now I realize that true friends are always there at life’s ends!

Whether it is an end of a relationship, a life, or happy conclusions like graduation – there’s always a beginning, a middle and a friend.

I often associate self-elected isolation with self-inflicted bummedoutness. Yeah, some things are going right in your life, but it’s the things that are going wrong that really have you feeling helpless and somewhat paralyzed. Those aspects are usually things that we cannot control. Humans naturally crave control. Personally for me, when something has gone off course and is causing me distress, not only do I get saddened by the issue, but I get sort of angry too, since I can’t fix it. Yet, I have never had an angry bone in my 10 I PhillyFIT

Don’t Break Me Off A Piece of that Kit Kat Bar. Let’s be blunt, shall we? Even though I may not show it, I need my friends. And let me clarify, this does not include “friends with benefits!” Everybody in the world needs at least one person to count on. Friends have the ability to help keep you motivated to tackle daily goals and even cross off big-ticket items from your bucket list. No matter what traumatic catastrophe you have endured, count on your pals to have your back – and conversely, celebrate life’s accomplishments and milestones.

Sometimes it takes a wake up call (or email) to put you back in touch with reality. Be grateful to the ones that do reconnect to snap you out of your funk. They are saving you from shoulda, woulda, coulda. How many times have you thought – geez, it has been years since I last spoke to _______, it would be really weird (hard) to call her now – out of the blue. I’ll just have a Kit Kat bar instead. That embarrassment can be so strong that you decide to never take the initiative to reach out just because you have no reasonable explanation for your actions. You can’t find the words to describe the tough time you were facing. And all the while, you leave that person bewildered, scratching their head, asking what THEY did wrong to damage such an important friendship. They are completely oblivious that you chose to disappear because of your weakness – not their wrongdoing.

“As I look back on all that's happened...growing up, growing together, changing you, changing me -- there were times when we dreamed together, when we laughed and cried together. As I look back on those days, I realize how much I truly miss you and how much I truly love you. The past may be gone forever...and whatever the future holds, our todays make the memories of tomorrow.

So, my lifetime friend, it is with all my heart that I send you my love, hoping that you'll always carry my smile with you, for all we have meant to each other and for whatever the future may hold” (author unknown).

I’d like to dedicate this quote to my three gal-pals I named in this article, and all of my friends whom I so dearly miss. May I express my gratitude to you for being there for me, no matter what? I’m very sorry if we’ve fallen out of touch. I’m probably to blame. Please know that I do still think of you, and each time I do, it brings a huge smile to my face! ******** Regardless of how many bumps you’ve hit along life’s beautiful journey, always make time to put some effort into your friendships. It can be as simple as just sending a text letting a buddy know that you are thinking of them, but you just aren’t up for

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chatting because you are dealing with a difficult situation. Don’t leave them wondering why you’ve gone MIA. You owe it to them.

And maybe you’re on the hunt for some new friends (this can be a new pet too!). Why not? Just because we hit middle age doesn’t mean we’ve lost the right to make new friends. Get out there (cautiously)! Explore and learn about all the different personalities that surround you. You may just end up discovering something about yourself you needed to know. A great way to meet new people is taking part in workout classes – maybe you need more motivation to stay FIT other than your teeny weenie bikini! Above all, don’t let your timeline get hacked. That’s right – whether on Facebook or in real life – post something once in a while! Inspire someone! Step up your game. I think everyone should experience Face (your life) book. The pages will surprise you. You may have more “likes” than you ever imagined. Maybe Facebook isn’t so bad after all, if used wisely.

Yours in FITness,

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letterstothepublisher Dear PhillyFIT, I am a Philly Police Officer, I have been picking up PhillyFit magazine for a least a year now and I want to thank you and congratulate you on a job well done so far and hope that your success continues in the years to come.

Lael Newsome

Jami, I’m a member of AFC Bala Cywnyd and read your articles which are very good, not what you would expect from a gym magazine!

Scott Martin

Jami, I really enjoyed your Publisher’s Page article this month. Sounds like you have been on an interesting journey and it's nice to know you are so open-minded. That itself is a great gift. I too would personally rather surround myself with those rare individuals that are willing to look at life from all different perspectives, then the many unwilling or unable to look past the tip of their nose. I look forward to meeting you someday.

Have a great day, Patti Czarnecki

Jami, Each one of your Publisher’s Pages are better than the last, awesome!

Dana Veit

Hi Jami, Love your magazine. Your Publisher’s Page letters are wonderfully insightful and boldly open.

Keep up the good work!

Ted Komacek

May/June I 215-396-0268 I www.phillyfitmagazine.com

Hi Jami, I read your Pubsliher’s Page a few days ago. It was really inspiring for you to put it out there and so raw with your personal experiences. There are many people who tend to "hide out" even though it seems they are busy around the clock. Your admission to this lent a kind of loneliness and I applaud you for keeping it real. It seems to me by taking the peace and quiet/time to finding your own self - is very empowering for you!

Thanks for inspiring all.

Love, Lisa Davis

LETTERS POSTED TO OUR FACEBOOK: Posted to Facebook: "Just read Jami's opening article in PhillyFIT Magazine and am humbled to be mentioned there.

Love her style, her insights and who she is as a person and what she brings to her community! Thanks Jami!"

Luisa Rasiej Posted to Facebook: Today's person that I am spotlighting for their contributions to health/fitness/well-being is Jami Appenzeller of www.phillyfit.com. This magazine inspires, motivates, and educates people with stories about ordinary people doing extrordinary things! The magazine and web site is free too!

Definitely worth checking out!

Cory Bank

PhillyFIT I 11

Reiki Healing for Mind, Body, and Spirit By appointment only Call MaryBeth 215-805-6675 • 904-438-8477 or email valkrye131@gmail.com www.acupuncturerox.com

PHILLYFITfamily Published by: Jalynn Concepts, LLC Publisher: Jami Appenzeller Assistant to the Publisher: Melissa Granneman Art Design: Buxmont Media: Jessica Lorah Copy Editors: Heather Hoehn, Bev Appenzeller Cover Photography: Photography Karin Eisen, shot

by Robyn Graham Photography;Photo of Jessica Halbert by Liana Saadi Louzon.

Publishers Page: Photo by Joe Chielli, Church Street Studios; Hair by Amy Cummings, Fresh Hair Studio in Southampton, PA; Make-up by Alayna Rakes Calendar Of Events: John Beeler Ad Sales: Jami Appenzeller jami@phillyfitmagazine.com Rita Henry ritahenry@phillyfitmagazine.com Distribution Manager: R.I.P. Jim Appenzeller

12 I PhillyFIT

All inquires are welcome...

Call us NOW! 215-396-0268 Fax: 215-396-0288 www.phillyfitmagazine.com Jami@phillyfitmagazine.com Advertising Deadlines: Reservations for the July/August 2012 issue: Ad Copy Due By: June 5, 2012 Payment Due By: June 10, 2012

PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bi-monthly, distributing 50,000 magazines to more than 1,000 locations in the Philadelphia, Bucks, Chester, Delaware and Montgomery Counties. Address all submissions of advertising, calendar entries, photos, inquiries and letters to the above address. PhillyFIT Magazine does not assume responsibility for unsolicited materials. PhillyFIT Magazine will assume that all unsolicited materials are being submitted for possible publication and should the material be published, no fee is due to the submitting party. It is our understanding that the submitting party holds models' releases on photographs submitted. Physicians' Pages are paid advertisements.

PhillyFIT Magazine does not knowingly accept false or misleading advertising or editorial content, nor does the Publisher assume responsibility should such advertising or editorial appear. PhillyFIT Magazine reserves the right to edit letters to the editor and other submissions for clarity and space availability, and to determine suitability of all materials submitted for publication. Before implementing any exercise or diet modification mentioned in PhillyFIT Magazine, readers are advised to consult with their physicians. No reproductions of printed material are permitted without the consent of the Publisher.

All rights reserved.

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PhysicallyFIT

LIFE IS AN

ATHLETIC EVENT

By Michael Oslin

I once had a client inquire as to why I chose Bosu push-ups over the machine chest press when formulating his work out routine. My answer was easy, "Bosu push ups are more athletic." He responded, "But I'm not an athlete.� What he failed to realize was that he actually was an athlete.

We all are to some extent. Let's face it; life in essence, is an athletic event.

The only difference being that in organized athletics, we are provided with a schedule indicating the date and time with which we will engage in our event.

In life however, we never know when we will be called upon to perform.

We cannot predict when we will have to change that next flat tire, or receive that phone call from a relative that needs assistance moving that old washing machine up from the basement. Most trainers like to use the term "functional training" when describing exercise that requires more movement. I prefer "athletic".

Gyms today are filled with the most modern equipment including machines that hit every major and minor muscle group in the human body. They appeal to us because they are easy to use. Just sit on it and push, press or pull. This is where I have the problem because there is nothing remotely athletic (or functional) about sitting on a machine and pushing a fixed weight in a straight line. It does not simulate any real life activity. Now before you think I am anti-machine, let me take a step back. Machines serve an important function in overall fitness and there are times when they are required, usually depending on one’s level of fitness. In other words, in some cases, they are a good place to start. They

are generally safe and you do not need a spotter. But most will not challenge the body in a way that demands a very basic amount of athletic ability. Let's face it, there is more athleticism in getting in and out of your car then is required to perform a rep on some of these machines.

A lot of clients come to me asking me to "jump start" their workout routines. They come to the gym three to five times a week. But after a month or two of some modest gains, are suddenly seeing little substantial progress. During our initial client/trainer meeting, I will inquire as what type of workout routine they were doing. Inevitably, the bulk of the routine will consist of resistance machines. My first act in formulating their routine is to introduce their body to more athletic movements, specifically those that require more balance, more thinking, and thus, more work. They pull in the whole body as opposed to exercises that isolate certain body parts. I call these types of moves - fat burners and builders of lean muscle. For example, as previously mentioned, I will take Bosu push-ups, or even standard push-ups as opposed to the machine chest press. Likewise, I will use lunges, split squats, or even stability ball wall squats as opposed to machine leg press or leg extension machines. It's amazing how a person who brags how they can machine chest press in excess of two hubndres and fifty pounds can struggle with these exercises that require nothing more than body weight.

Using nothing more than a stability ball, a Bosu, resistance bands and a six pound medicine ball, each client describes how the routine is much more challenging that the three hundred pound leg press they did last week. The second thing they notice several weeks later, is that they are losing weight and feeling stronger, especially through that all important core area. And as this area gets stronger, they notice that life’s little athletic events, like the November leaf raking contest and the snow shoveling marathon we northeasterners engage in every January are much more tolerable. And guess what? They have much less delayed onset muscle soreness the next couple of days.

These workouts, when properly done with the proper sequence and flow, can have a cardio type benefit, burning fat, and also building lean muscle, as well as making us essentially equipped to deal with life's unexpected and expected athletic events. So get off the machine and on the mat, the Bosu or the stability ball. Trade the weight stack for some resistance bands and show your body something different. Unfamiliar with these new tools? Ask a trainer. Most are well versed in the usage of this exer-

14 I PhillyFIT

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cise equipment. This will also aide you in the proper way to do these exercises, as form becomes very important now that you are off of those machines. If you are like most people, you will reap the benefits in a short amount of time.

Body by

Mike is a certified Personal Trainer at Riverwinds Community Center in West Deptford Township, New Jersey receiving his Personal Trainer certification through AAAI/ISMA,as well as a Master Phase II certification. He also holds a Bachelor's Degree from Glassboro State College, and is retired Law Enforcement Officer. Mike seeks to provide his clients with a balanced approach to training, incorporating cardiovascular, strength training, and nutrition in order to reach fitness goals.

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PhillyFIT I 15

Time?

PhysicallyFIT

By Solomon Brenner

Feel like you don’t have any idea what goes on with your kids at school? Get involved! Even with a busy schedule, there are plenty of ways for you to get involved in your children’s education. Extending education from the classroom to the living room is a great way to expand their learning experience.

The first step to getting involved in your children’s education is to know what they will be learning this year in school.

Stay current with the topics that are covered in class and in homework assignments and think of creative ways to bring learning into their lives outside of school.

too many, or too few, breaks. It’s easy for kids to get distracted and lose track of what they are doing, but at the same time it is important for them to take breaks to refuel. You may even consider setting a timer to let them know when it is time to take a break. Set your homework center up somewhere where there is little distraction and get your kids to do their homework in the same spot every night. The routine will make it easier for them to get their work done.

Set up a “homework center” for your children where they can get some serious work done. Make sure they are equipped with all the supplies they need and that they are not taking

If you have the time, volunteering at a school function is a great way for you to stay involved. Whether you help out the

For example, if your child is learning about American history, plan a weekend trip to a museum to learn more about it and have him keep a journal of all the cool things he saw to share with the class on Monday. If they are working on creative writing in class, ask your child to write you a short story or play that he can read to you before he goes to sleep or perform for you right in the living room. Keep an eye out for different activities you can do at home that connect to what they are learning in class.

16 I PhillyFIT

It is also important for you to get involved in your children’s education at their school. If you are unhappy with or are concerned about the way something is being done at the school, speak up. If none of the parents ever said anything about a problem at school, the problem would never be solved.

Go to a PTA meeting to voice your concerns or write a letter to the principal explaining the problem and maybe even suggesting a solution. Talk to other parents about your concerns and listen to theirs so that you can make sure all of your kids are getting the best education possible.

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lunch monitors a few times a week, help your second-grader’s class with their special scarecrow project, or volunteer to pull tickets at the school play, your children will appreciate your involvement and will be more excited about the activity you are helping with.

Above all, stay in constant communication with your child’s teachers. This will help you and the teachers know if something is wrong at the very first sign and may prevent your child from falling behind. It will also motivate your children to work harder if they know that mom and dad keep in touch with the teacher. Nowadays many schools even have websites where you can view your child’s progress or email the teacher. Take advantage of these resources and stay involved with your children’s education.

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PhillyFIT I 17

PhysicallyFIT

TRANSFORMED:

How Stepping Outside of My Comfort Zone Changed More Than Just My Fitness

By Alexis Drolet

Growing up as a fairly uncoordinated child, running was the only sport that I knew. I discovered that running was the perfect sport for someone like me with zero hand-eye coordination because it required nothing more than the ability to place one foot in front of another, over and over again until the finish line was behind you. Running was my release, my happy place, and my introduction to the endorphin high of exercise.

The great thing about running is that it can take you almost anywhere, and as a result, it doesn't generally take place in a room full of mirrors.

So when I stepped into the mirror lined exercise studio of my first kick boxing class, soft from inactivity due to the demands of a new baby, and shy as a new mom in a new town, I did everything that I could to find the least conspicuous spot in the room. I settled in somewhere near the back corner, sandwiched between a wall and someone who looked like maybe they knew what they were doing.

I most definitely did not know what I was doing. My limbs were unaccustomed to choreographed movement, and I was unaccustomed to having a 360-degree view of my body attempting to perform these movements with precision. It was challenging, and at times frustrating.

However, the challenge was fun enough that I knew I would be back to try again.

Kickboxing class became the one small thing that I treated myself to weekly. I looked forward to the scheduled excuse to get out of the house for an hour, away from the tiresome demands of motherhood. I always enjoyed this weekly retreat, but the real addiction began a few weeks later when my ordinary kickboxing class transitioned into something new called Body Combat by Les Mills.

While kickboxing had been fun, this Body Combat thing was unlike anything I had ever experienced. Multiple forms of martial arts were seamlessly woven together into a workout that left me simultaneously breathless and energized. Each class was an exhilarating full body trip around 18 I PhillyFIT

the world. My shoulders burned from the American style boxing training.

My legs screamed from the sweeping dance-like footwork of the Brazilian art form Capoeira, and the powerful Korean style kicks from Tae Kwon Do. My heart rate peaked like never before as I let my aggression out through the sharp elbow and knee strikes of Muai Thai from Thailand. Finally, I found control and clarity within the ancient Asian practices of Karate and Tai Chi.

Although the terms and movement patterns were all foreign to me, the diversity of the class engaged and inspired me. Slowly but surely my muscles began to learn the intricacies of the combinations. My kicks became higher and stronger, fueled with skill and adrenaline, my punches and arm strikes cut through the air with purpose. I moved from the back corner to the front row as my confidence in myself began to build.

After a year as a participant, my Body Combat addiction left me hungry for more and I decide to pursue an instructor certification. From what I was told, the certification process was rigorous, starting with a three-day intensive training weekend, and ending with a videotape critique. If I thought that I was up for the challenge, I was encouraged to go for it. As I waited for my initial training date to approach, I researched the process as thoroughly as I could, scouring the Les Mills website for inside tips on what to expect.

The overwhelmingly repeating theme was that it would be “life changing.� Life changing? Getting married, becoming a mother, moving halfway across the country with a newborn, those things are life changing. This would be something fun, something to challenge me and motivate me to keep myself in shape, but I had doubts that it would be life changing.

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Even through the first day of training, a twelve-hour stretch of hands on technical critique, repetitive choreography drills, and martial arts induced muscle fatigue, I remained doubtful about how anything in my life other than my muscle definition would be changed. The second day came and went in a blur. My training classmates and I learned, repeated, rehearsed, performed, and challenged ourselves physically and mentally beyond the point of ordinary exhaustion. When we thought it was over, we'd go back to the beginning and do it again.

It wasn't until the cool air hit my face as I pushed open the gym door the second evening, that a feeling swept over me as powerfully as the side kick I had just learned to deliver: I felt like a fighter. I had entered the gym at sun up, and now I was leaving at sundown. It was the first time in as long as I could remember that I had spent the entire day focused on myself. I felt like a professional boxer who'd pushed aside all other commitments to train for the big fight. I felt like Rocky finally reaching the top of the infamous Art Museum steps, ready to conquer anything. I didn't raise my fists in the air or bounce back and forth to the tune of Eye of the Tiger, but I felt like I could have.

As it is to most people, exercise was always an accompaniment to my already busy schedule. It was something that I squeezed in when I had a moment to spare between the numerous demands of my life. But in this moment, everything was an afterthought and I was the only object within my own focus. It was a moment of clarity, a moment of self-discovery, and a moment after which I knew I'd forever be changed.

I pushed through the fatigue, mastered the task at hand, and earned myself a passing grade for the weekend and the clearance to begin to teach. I would not become fully certified however until filming my class and passing an extensive move-by-move critique.

Over the next three months, I climbed mountain after mountain of selfdoubt as I prepared to submit my video recording. The entire process was in many ways much more than I had bargained for. It required constant movement outside of my comfort zone and willingness to continually to look myself in those 360 degrees of mirrors with a critical eye. I learned the hard way that any great fitness instructor makes it look much, much easier than it actually is. I was ready to throw in the sweat-drenched towel on more than one occasion, but the feeling of empowerment that hit me during my training weekend stuck with me just enough to push me through the frustration.

After a little bit of blood, a LOT of sweat, and more tears than I'd like to admit, I achieved my goal: passing my video critique and earning a full certification. And although I am still not sure that the experience changed my life, I am a hundred percent certain that it changed me. The woman leading the class on my final training video is someone that a year ago I would not have recognized – transformed from the inside out with strength, confidence, and the knowledge that I can do anything that I set my mind to. The mental image of that woman is what gets me out of bed every day and pushes me to be someone that I used to doubt I could be. *Body Combat is a licensed group exercise program produced by Les Mills International and is offered at select YMCA locations throughout the greater Philadelphia area. Body Combat was recently awarded "Most Athletic Workout" at the PhillyFIT Bash in November 2011. For more information or to locate a class near you visit www.lesmills.com. Alexis Drolet is a licensed Body Combat Instructor and a freelance writer in Lansdale, PA.

May/June I 215-396-0268 I www.phillyfit.com

PhillyFIT I 19

InspirationallyFIT

THE NOT SO HIDDEN POWER OF WORDS “Words are, of course, the most powerful drug used by mankind.”–Zig Ziglar

by Mary Nearpass

I've been fascinated with words for as long as I can remember.

When words are read not only as groups of characters, but as thoughts or emotions, the real power of words can help, inspire, encourage, and motivate us. In Tina Effrig’s case, you will see how the power of one word became life changing for her.

As I was waiting in the lobby of the Doylestown Hospital Emergency Room, along came this petite, energetic, pixie-cut, red-headed dynamo of a young woman to greet me. The first thought that came into my mind was, this couldn’t be the woman I am supposed to be interviewing for losing eighty-five pounds!

After introducing herself, I immediately stood corrected. The power of presumption in our minds that we envision before we meet someone can be extremely misleading as much, if not more so, as our natural tendency to judge or categorize someone in the first seven seconds when we do actually meet.

Tina Effrig’s life was bopping along just fine. She has been a happily married woman and she is the mother of two wonderful kids. She has had a great job in the Patient Registration Department of Doylestown Hospital and was recently promoted to Patient Access Coordinator. As the years went by and the kids were growing, so was Tina’s weight. Never really paying much attention to the matter, Tina suffered an ACL (anterior crucial ligament) tear in her right knee and had surgery to correct it in May, 2007. After the surgery, she received a copy of the surgical report.

One word popped up and off of the page, “OBESE.” She had been described by her medical team as an “OBESE,” late thirties female, etc. The visual impact of that chart hit her like a ton of bricks, as she had not envisioned herself as such. Right then and there she made up her mind to do something about it.

After allowing her knee to heal, Tina saw a television commer20 I PhillyFIT

cial that Weight Watcher’s was having free registration if you joined by the end of the month. She decided to join in June.

There were a few girls from work that went to the Chalfont meetings and told Tina to come with them. Her husband also joined Weight Watcher’s and lost thirty pounds! Tina felt a real connection with the group leader, Ms. Joyce Schott. She found her to be the motivating force that she needed. Joyce is encouraging to her members and really cares for each one. “If she is having a bad week, she lets us know, making her more real to us. And also that once you are a leader, it does not mean it gets any easier. Joyce also makes the Weight Watcher’s meetings fun so we will continue to go and not give up. You never know what she will do the following week. We have played games like Food Jeopardy, and “The Food is Right,” and she is always ready to help us through the holidays with a song that she actually writes and sings to us.”

For the next one and a half years, Tina made the commitment to attend one Weight Watcher’s meeting a week. She never missed one. Next, she knew she had to incorporate some form of exercise into her busy life, but also knew, she needed to be in a class/group environment, or she never would stay committed.

Her first fitness center was Better Bodies on Route 202 in Chalfont. Tina then found the Philadelphia Sports Club on County Line Road just above Route 202 (where many of the PhillyFIT Bashes have been hosted). One of her favorite instructors is, Michelle Bauer, and one of her favorite classes is “Step and Muscle Makeover.” Tina’s not one for using the machines, so for her, the classes work. They are all inclusive providing stretching, cardio and weight-training all in an hour’s time frame.

Tina stated that she owes Michelle a great deal since she was a big part of her success. She kept her going to the gym with fun classes and great motivation. Tina remembers one time looking at the clothing line they had by the front door, (cute little shirts/pants) thinking she would never be able to wear one of those. Michelle came up behind her and whispered, “You will

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get into one of them soon, I promise.” When the day came for Tina to wear one of those cute little outfits, Michelle let her pick one out as a gift for Tina’s hard work and dedication. Just knowing that she instructs at PSC is an added bonus for Tina to keep up with her exercise routine today.

Additionally, she has grown to love the social and emotional benefits by gaining new friends who are there enjoying the classes together. She also was pleasantly surprised to discover what a super stress reliever a good, step-aerobics class can provide after a hectic day at work. As a matter of fact, her entire family has signed up for a family membership! Her fifteen-yearold daughter attends many of the classes with her.

Recognizing that her weight did not come on overnight, Tina tried to avoid the typical frustration of wanting it to come off fast, quick and easily. This was when the Weight Watcher’s meetings and support group helped to provide encouragement and reminded her that she was not alone.

The biggest single difference in Tina and her family’s eating habits is portion control and the quality of the foods she eats.

Now, she is much more of a grazer, eating mini-meals throughout the day with a proper balance of protein and complex carbohydrates. She has educated herself by really reading food labels and making healthier choices. However, the key for her is that no food is “bad.” She still loves her ice cream. Instead of having a half-gallon in the house, she now treats herself once a week to a portion-controlled, ice cream cone at a soft serve ice cream parlor or McDonald’s.

So far Tina has dropped a total of eighty-five pounds and has gone from a size eighteen to a size six. She has maintained her current weight of 138 pounds on her 5’ 4” frame for over three years. She is actually ten pounds under her Weight Watcher’s goal! Tina credits Weight Watcher’s for helping her keep her commitment. Today she attends two Weight Watcher’s meetings per month. She is a Lifetime Member. Tina also works out at the gym an average of four to five days per week. It has become a way of life for her and her family. Her energy and endurance have improved like nothing she has ever imagined. Tina tells me she now weighs less than she did in her twenties. Tina’s family and friends are all amazingly proud of not only her accomplishment but of her maintaining a brand new healthy lifestyle. She radiates health and is a true inspiration to all. Not only has Tina’s energy and endurance improved, she is much more confident and has so much more self-esteem. Her husband has also been a real motivator. When she didn't feel like going to the gym, and we’ve all been there, he would partially push her out the door. She is so glad he did as she always felt so much better after a workout.

When she made goal at Weight Watcher’s, she had about five friends from work cheering her on as well as her family. She got flowers and felt like a princess, just one of the little things that Joyce does to make members feel special. For about every ten pounds she lost, her dad would take her shopping and let her

pick out whatever she wanted. Just goes to show we are never too old. Oh, Dad in case you’re reading this, Tina’s free this Saturday!

Lastly, Tina feels like she is setting a good example for her kids. She doesn’t want them to focus so much on the scale but how they feel and that they are strong and healthy. Her goal is to get them to be aware so it will become second nature.

Something tells me she already has.

Many people attempt to lose weight and start to move their bodies but do not succeed. Over the years, my humble observation for the number one reason that determines outcomes in just about anything we attempt to accomplish in life is mindset. Your mindset can make or break you. Within our mindset lie six determining factors: how we perceive things, our attitude, our approach, our expectations from the goals that we set, the energy and enthusiasm we put into our goals, and complacency. Tina Elfrig took the power of one word, “obese,” and instead of taking a bath in self-pity and using it as an excuse to continue in her then current lifestyle, she changed her mindset. How will you allow the power of word(s) spoken or written, make a healthier shift in your mindset? The power is all within your control.

Mary has an extensive background in both the traditional and holistic healthcare settings. The first part of her career focused on teaching, sales and marketing, and training and development. She has worked in the classroom setting (from elementary to the college level), for a major weight loss corporation and a leading hospital in the Philadelphia region. Her focus began to shift, as did her hunger for knowledge in the numerous aspects of complementary modalities, and how they assist in both the preventive and healing components toward health. Mary also holds several certifications in Massage Therapy and Yoga.

Rusty Stewart, Ph.D., ACHt., Reiki Master

• Manifestation Life Coaching • Public Speaking Engagements • Conscious Heart Relationship Coaching • Integrated Psychotherapy • Advanced Clinical Hypnotherapy • Holistic Integrative Breathing • Shamanic Journeying

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Office & Cell: 609.332.4663 rusty@rustystewartphd.com www.personalgrowthalternatives.com www.rustystewartphd.com

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PhillyFIT I 21

Fab Abs:

PhysicallyFIT

Off The Floor For The Best Core

By Rina Kaplan, Fitness Forever

CORE TRAINING BASICS: Your “core” is simply the area from approximately your upper chest to your waist (the front, back and sides). Proper training of your “core” has many, many advantages. To stay away from injuries that may occur just from day to day activities it is important to keep the core strong and flexible. Strong core muscles lead to good posture and make all types of activities easier.

When both front and back muscles contract at the same time your core muscles are working as a solid unit. Your spine is stabilized and you are able to optimize the movement of your body with effortless balance and coordination.

• Core Training promotes good posture, grace and beauty • Core Training increases heart rate, burns calories and promotes weight loss • Core Training tones muscles, improves flexibility, coordination, and strength • Core Training is a great form of cardiovascular exercise • Core Training is a great stress reliever • Core Training increases self confidence, self awareness and sensuality • Core Training is high energy, exciting, simple and fun CORE WORK FOR YOUR ABS Core training is more about the prevention of motion than the creation of motion---the heart of this fitness work is: keeping the spine stable in an unstable environment or during unstable activity. Crunches (the most common core exercise) cause repeated forward flexion of the spine, which can result in spinal disk damage. According to the research of Stuart McGill Group, experts in physiological science say, the “ab wheel rollout” is an excellent core exercise – and it has a much lower risk of injury. Good core training, however, comes in phases. One must first be able to execute a “plank” movement before attempting to do the “ab wheel rollout” movement. Listed below are essential core exercises leading to an effective “ab wheel rollout” which—done well—can be a major ingredient in achieving a strong body core.

1. FRONT PLANK. A perfect front plank looks like a body standing straight, but horizontally. Lie face down on the floor and place forearms flat on the floor, shoulder-width apart. The buttocks should not be held too high off the floor and don’t let 22 I PhillyFIT

your body be sag! Straight and steady!--If you feel strain in your lower back while achieving this position, raise your buttocks higher. Hold for one minute.

2. SIDE PLANK. Strive for the body to look like it is standing straight, but horizontally on its side. Lie on side and raise body up by supporting with the elbow. Hips should not sag. Repeat for each side and hold for one minute.

3. STABILITY BALL ROLLOUT. Kneel about 14 inches behind the ball with the body vertical and your palms resting firmly on the ball. Using the strength of your lat muscles, shoulders and core, roll the ball out to the “knee plank” position. Slowly return to the starting position. Repeat fifteen times.

4. STABILITY BALL ROLL-IN. Begin in front plank position with hands on the floor, shoulders over the wrist and the shins resting firmly on top of the ball. Contract your abdominal musculature and draw your knees in towards your chest. Hold, and then roll the ball back to the starting position. Focus on keeping the core engaged throughout the exercise. Repeat fifteen times.

5. AB WHEEL ROLLOUT. Kneel in front of the ab wheel.

Place one hand on each handle and push away from the body until the body is horizontal. Pause, and pull back to the starting position. Keep movements slow and controlled. Repeat fifteen times.

These are essential core training ab-focused exercises. There are many more advanced variations of front planks and side planks that can be adopted into the exercise routine for fun and excitement. However, no matter which you learn and enjoy, the bottom line is to replace the usual crunches with these much more effective and targeted movements in order to strengthen the entire core and limit possible injury.

Rina Kaplan has been a specialized ACE-registered personal trainer for over 25 years in Center City Philadelphia. Rina is a registered Personal Trainer at 12th Street Gym. To learn more about Rina and more than 30 other top trainers at 12th Street, visit www.12streetgym.com.

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PHILLYFAT? NOT ANYMORE! COME TO THE 13TH

Sun., May 20th, 2012 11am-3pm

SEE PAGE 4

Dash for Joe

.com Proudly Supporting Victims of Prostate Cancer Sample Coffee & Smoothies!

What: NOT your average (5K) race! • .4 mile/1500 foot/500 yard race Come out Who: All Welcome (Runners, Non-Runners, Yogi’s, Athletes, Bodybuilders, Animals, Humans) and feel the When: Father's Day, Sunday, June 17th, 2012 (rain or shine) warm Registration noon - 1st race begins at 1:00 p.m. community energy!

Why: Help find a cure by sponsoring this fundraiser benefiting local and national prostate cancer research. Many local Newtown citizens have been victims of prostate cancer and we are here to love and support them! Winners generously rewarded!

Registration: $25 (Includes shirt & donation) Where: Newtown Friends Meeting • 219 Court St., Newtown, PA 18940 Contact: Jesse Guokas at 215-962-5996 or email mryogaman@gmail.com May/June I 215-396-0268 I www.phillyfit.com

PhillyFIT I 23

PHILLY’SFITTEST

Matt Tobey, 11 and Nicole Tobey, 9 at 309 Boxing Center Hatfield, PA. Philadelphia Honor Women's Ice Hockey Team, a team that wants to change the face of women's hockey in and city and focus more on charity and giving back to our troops! Becky Dobson, Rachel Miller, Aly Golia, Jaime Pearlman and Jennifer Grant.

Employees from Superior Tube Co. after completing The Collegeville Fools Run 5K on April 1.

Katelyn Hess, 22 of Glenside, PA and Karen Pound, 24 of Blue Bell, Pa playing polo in Wellington Florida part of their fitness routine while competing at the Winter Equestrian Festival in Wellington, Florida.

Andrea Ferry, 34 Manayunk, PA.

jami@phillyfitmagazine.com

SEND US YOUR PHOTOS!

Down and Dirty Mud Race 2011 Tim McElhiney, 43 Physical Education Teacher Interboro S.D.

Amy Piccinino, 32, Ocean City, NJ

Suzanne Benigno and Walt Bloom, Body Dynamics Fitness Center in Huntingdon Valley, PA. Jennifer Eskridge, Zumba on the Art Museum steps for the MS Walk!

24 I PhillyFIT

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Melissa Russo, 39, Health and Wellness Director of the Roxborough YMCA, Personal Trainer, Fitness Instructor, and Avid Runner, is shown here running in the ocean at the shores of Monmouth Beach, New Jersey.

Michelle Olowolafe, Philadelphia

PHILLY’SFITTEST

Philadelphia Boxer Nate Miller and R&B singer James Knight, training at the gym.

Vinyasa with Bob Lonsdale, Yoga Director, at The TreeHouse in New Hope – just voted Best Yoga by Bucks Happening’s Happening List 2012 & One of the Best Yoga Studios in Bucks

by The Intel’s Best of Bucks 2011

Lynette Rothstein, 45 at No Bull Training Philadelphia PA

Phyllis Hurwitz, 39, mom of three boys at Narberth Park

jami@phillyfitmagazine.com

Colby Smith, practicing Vinyasa at The TreeHouse

Patrick Mulhern, 48, Bristol Lions Park, Bristol

SEND US YOUR PHOTOS!

Khai Trinh from Philadelphia, 35, won the 2011 Men's overall NPC Brandywine Cup in West Chester, PA.

Lori Davidson, 33.

Photos taken at J. Halbert studio in West Chester, PA. August 2011.

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PhillyFIT I 25

PHILLY’SFITTEST

Shannon Grosso, 36, Patrick Mulhern, 48, Michele Wade, 48, Silver Lake, Bristol, PA.

Megan Goldbacher, August 2011, Grand Canyon (Yoga Instructor & Massage Therapist)

Scott Martin and son Brandon on the beach in Margate

Team Training with Trainer Lisa Andersen, from The Cornerstone Clubs.

AFTER

Joe Franco at home gym, Warminster, PA.

jami@phillyfitmagazine.com

SEND US YOUR PHOTOS!

BEFORE

Rhiannon Husted 2006, then "after" in 2011

BTS Group Power with Instructor Teresa Whitcomb of The Cornerstone Clubs

Jennifer Merritt, 29 Yoga / Meditation in the Park. Picture taken

by Gestalt Photographs

Running/fitness group, S.W.I.F.T. (Strong Women in Fitness Together) at one of their weekly runs. This group is a RRCA (Road Runners Club of America) club. www.SWIFT4Running.com.

Wildlands Challenge Adventure Race - Blue Marsh Lake. Amy Darragh, Chris Caba, Troy Heck and Todd Vollmer.

Surviving Strong founder Susan Holden (middle) with fellow cancer survivors, Karolyn Tucker (left) and Sharon Friedman (right).

26 I PhillyFIT

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Melissa P. Thomas, 32 flipping a 600lb tire with her trainer Donna Fisher at Extreme Fitness.

VENDORS WANTED! Sun., May 20th, 2012 11am-3pm Indoor/Outdoor Event. Rain or Shine.

Held at: B&R Family Fitness Club ~ Bodies & Results 1040 Mill Creek Dr. • Feasterville, PA 19053

A modern day version of the old-fashioned health and fitness expos Put your business on the map, now!

Come showcase what makes YOUR business unique! Sell things, sample....be interactive and let folks see what it's like to experience what YOUR company has to offer!

2000 attendees will be looking forward to meeting you. It's that easy.

Cost is a nominal $325 for a 10x10 booth area/includes 6 ft. table and two chairs.

27 I PhillyFIT

Call 215-396-0268 or email Jami@phillyfitmagazine.com Visit our website for more details www.PhillyFIT.com May/June I 215-396-0268 I www.phillyfit.com

Spicy Sesame Grilled Asparagus

Nourishes: 4 Ingredients: • 1 pound asparagus spears ( buy thin green spears with as little white at the bottom as possible for this cooking method) • 1 T clear balsamic vinegar • 1 T honey or agave • 1 orange – squeezed for juice (about 1 T) • 2 tsp. low sodium soy sauce • 1 tsp. Worcestershire sauce • 2 garlic cloves, minced • 1 teaspoon sesame oil • Small pinch or red pepper flakes • Small sprinkle of sesame seeds Methodology: • Cut asparagus bottoms – bend spears to see where they would break and cut just below this area. Usually about 2 inches of the stalk.

• Preheat outdoor grill or oven to 400 degrees.

• Mix all other ingredients and set aside in a baking dish.

• Rub grill grate with vegetable oil or baking pan with non-stick spray and place rinsed asparagus in a single row.

• Grill asparagus about 4 minutes rolling constantly or bake for about 15 minutes.

• Remove from heat and place in liquid mixture for 2 minutes.

• Serve warm with some of the liquid mixture.

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

PRO FITNESS CONSULTANTS • Fitness Equipment Recommendations • Risk Management to Reduce Negligent Claims • Accident Reports/Injury Litigation • Safety Inspections Report for Gym Owners, Hotels, Condo's, Schools, and Corporate Facilities with Straight Forward Advice and Recommendations

Contact: danny@fitinphilly.com

Over 20 years in the Fitness Equipment Business.

No Excuses - We're here to HELP!

28 I PhillyFIT

May/June

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PhillyFIT I 29

PhysicallyFIT

What is Colon Hydrotherapy?

By Cheryl Tyler

Ever wonder why that after two years of endless crunches, dead-lifts, pasty green drinks, and eternal diets, that you still have trouble containing those love handles, pot belly, or overall puffiness? Ever consider that the culprit may be your colon?

Cleansing your colon with colon hydrotherapy may be an effective supplement in your arsenal of healthy tricks towards a lighter, cleaner, and healthier you.

Many of us laugh, snicker, cringe, or shy away from any conversation about poop, fecal matter, crap! We’re so shy about the subject that the hygiene industry chooses to use cartoons to market toilet paper. We even ridicule each other for going “poop” and its impending odor. And our anatomical awareness is so shallow, that many of us have no real perspective of the location of our anal cavity and many more of us have an anal insertion phobia strong enough to keep us from getting our regular physical exams. Suffice it to say that many of us, unless medically trained, have no clue what a colon is or where it is, even when we are told we have some colon disease such as diverticulitis or colon cancer. We shove tons of food into our mouths expecting only to satisfy our hunger, yet, we take little notice of the process food undergoes after we swallow. Even the health conscious, fitness types who do a thousand pushups, Zumba, or consume a vegetarian diet, still may have ill-functioning colons, which contributes to that persistent sluggishness, brain fog, irritability, and adult acne. Many of us walk around holding pounds of poop in our colons equivalent to the weight of a two-month-old baby. We don’t realize that the color, size, shape, consistency, frequency and smell of our poop are an indication of our state of health. The result of our colo-rectal-anal ignorance is autointoxication that may manifest itself in the form of lack of energy, over weight, premature aging, disease, and emotional distress.

Colon hydrotherapy also known as colonics, colon lavage, high colonic, colon irrigation is a safe, effective method for cleansing the colon of waste material (fecal matter) by repeated, gentle flushing with purified water. The colon, also known as the large intestine, is the end portion of our digestive tract (the tube our 30 I PhillyFIT

food and drink travels through after we swallow). It is approximately five to six feet long and its major function is to eliminate waste, conserve water and re-absorption of electrolytes and minerals. Also, there are bacteria living in the colon that synthesize valuable nutrients such as vitamin K and portions of the B complex.

Why Should We Clean Our Colons with Colon Hydrotherapy?

Nowadays we eat healthy foods like apples, oatmeal, Kashi cereal, protein drinks, salmon, and almond milk that we proudly stand in line for at Whole Foods and the local farmer’s market.

Maybe an occasional weekend we give in to a slice of pizza, one half a cheese steak, and a whole pint of Ben and Jerry’s.

But what about that decade when we survived on barbecue ribs, cheeseburgers, ramen noodles, potato chips, and Miller Genuine Drafts? If every day our body fails to effectively and adequately evacuate the waste matter from all the products we consume, decade after decade, where does it all end up? It ends up mostly in our colon! The byproducts become toxic waste material in our colon and other areas throughout our body particularly in the fat tissue, joints, arteries, muscles, liver, gall bladder, lungs, kidneys, and pores of the skin. Waste material that remains in our colon for some time is impacted feces that contains dead cellular tissue, accumulated mucus, parasites, and worms. It’s no wonder we sometimes move slower in the gym, are more gassy, can’t loose those last ten pounds, and are not as quick to recover from injuries or illness. Cleaning out the garbage from our colon helps. Imagine the food, plaque and bacteria that would build up in our gums and teeth and its risk to our health if we never brushed or flossed. Now, imagine the debris, bacte-

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ria, stains, and odors that would accumulate in and around our toilet bowls if we never scrubbed the toilet. The same accumulation occurs in the colon over time if our diets fall short of ample fiber, water, and lubrication or if our organs don’t function at their best level. Additionally since the Standard American Diet (SAD) diet falls miserably short of enough fiber, water, and essential fatty acids our body needs assistance in cleansing itself. Colon hydrotherapy assists our body in the cleansing process.

Other contributing factors to our ill colons are stress, air we breathe, foods and drink, and the skin and hair care products we use because they intentionally or inadvertently contain toxic levels of pesticides, herbicides, steroids, antibiotics, and other chemicals. Accumulated waste material from improper diet and lifestyles and environmental influences produce toxins which impact on the body’s natural ability to speedy metabolism, waste (weight) loss, and self healing; thus lowering the body’s defense against disease, infection, and weight management.

Specifically, once the colon is cleansed and remains cleansed with periodic irrigation and healthy lifestyle, the colon can cooperate with all the other organs as it is meant to do. Every system and organ of the body is in some way connected to the colon by reflex points. Colon hydrotherapy stimulates these points, thereby affecting the corresponding body parts, organs, tissues, glands, etc. in a beneficial way.

an should participate in colonics. Colon hydrotherapy is great for health-conscious individuals wanting to enhance their lifestyles, or for those who suffer from bloat and gas, constipation, irregularity, diarrhea, fatigue, weight issues, pot belly, heartburn, acid reflux, allergies, skin outbreaks, sleep problems, IBS, Candida, parasites, body odor, headaches, backaches, and more.

The bottom line is, as long as we continue to eat, we should continue to cleanse our colons. When we stop eating, there’s probably no need to cleanse our colon. Cleansing the colon, detoxifying the body, regular exercise and eating primarily plant-based nutrition is the solid and proven key to longevity, sound mind, and healthy and fit body.

How To Find a Reputable Colon Hydrotherapist Do your research. Visit various websites. Talk to friends about their colon hydrotherapists. Visit www.i-act.org, or www.www.gpact.org, or www.ibch.org for a list of certified colon hydrotherapists in your area. Most of all, you should feel comfortable when you enter a colon wellness center. The space should be inviting and relaxing.

Cheryl Tyler I-ACT, IBCH, GPACT Certified Colon Hydrotherapist Plant Based Nutrition Consultant Digestive System Specialist Infinity Health and Wellness Center www.infinityhealthwelness.com Philadelphia, PA 19129, (267) 338-9455

Civilized societies, in particular North America, have common health issues such as sinus problems, lower back aches, headaches, fatigue, bad breath, body odor, irritability, confusion, skin blemishes, abdominal gas, constipation, nausea, vomiting, low energy, bloating, diarrhea, sciatic pain, obesity and so forth.

Americans and Western societies dine predominantly on processed foods, have high stress, and no real understanding of the body as a whole. As a result, our elimination channels are interrupted and we poop far too infrequently. We eliminate on average three or four times a week. Other less “civilized” cultures move bowel shortly after every meal, perhaps about four or more times a day. Isn’t it time we explore the idea that our bodies could quite possibly heal itself from all its ailments if we keep our insides cleaned?

3502 Scotts Lane, Phila., PA 19129 • 267-338-9455 www.infinityhealthwellness.com Saris & Thule Car Racks • Shimano Shoes• Lake Shoes • Topeak Child Seat

Who Should Get Colon Hydrotherapy?

Everyone from the most avid meat eater to the strictest vegetari-

What can it do for me?

Assists with weight loss, flattening of the tummy, shrinking of the waistline.

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How does it work?

People have experienced throughout history that when they ensure that the colon is cleansed and rejuvenated, the well being of the whole body is greatly enhanced. Colonic irrigation may be the most effective process available to accomplish this work quickly and easily. Colon hydrotherapy infuses filtered water into the colon to facilitate the evacuation of bowel contents.

Water hydrates to soften and loosen bowel contents and activates peristaltic activity resulting in spontaneous bowel movement and evacuation. In other words, it makes you poop. It’s like an enema on a tsunami; however it’s not painful. It is neater than you may imagine and typically sessions are fortyfive minutes. And, wow do you feel great after your session!

Colonics - Colon Hydrotherapy

PhillyFIT I 31

Financially FIT

FinanciallyFIT

By Jerry Gross

Jerry Gross is the owner of Gross Financial Services located in Feasterville, PA. His company is a full-service financial firm committed to helping people pursue their financial goals. They offer a wide range of financial products and services to individuals and business owners. Below are three stories about clients with real issues that Jerry and his company help to resolve by providing sound financial solutions.

STORY 1 I was recently in the sauna at my health club reading PhillyFIT Magazine. I began conversing with a man who was older than I. After some small talk, he asked me what I did for a living. I explained I am a Financial Consultant, and my office is just a mile up the road.

He asked if, due to his age, he needed to start taking money out of his IRA, and if so, he wanted to know what to do with that money. I asked him if he needs that money to live? He said, "No.�

I asked if he has a family he cares about? He replied, "Yes.� I suggested he take the required minimum distribution out of his IRA. He could use this money to acquire a life insurance policy, or a long-term care policy or both! This way, he could protect himself if he or his wife were to become ill. The life insurance proceeds would go to his family tax-free. The newer policy actually covers both risks. This is called double leveraging your IRA and protecting yourself and your family at the same time.

That was the first time I have ever given advice in a sauna!

STORY 2 Dear Jerry: Thank you so much for your time and effort in explaining to my wife and I all about long-term care/home care insurance and its importance. We have decided not to buy long-term care insurance because we trust that our three children, all married now, will take care of us, should we become sick and need care.

Dear Mary and John: You are right and that is a great plan, but before we decide this is your best option, would you agree to a quick meeting and invite all three children? I will talk and explain your options, 32 I PhillyFIT

and I only need ten minutes of your time. How about we meet Tuesday at 6:30 PM, and I will come to your house.

Dear Jerry: I have called all three children and none of them could make it.

They all have plans with their kids, our grand kids. One will be at a soccer game; the other at a swim meet, and the other will be at their church getting ready for confirmation. We now see how busy our kids and grand kids are, and realize we really cannot depend on them to take care of us should we become sick. But we will still come this Tuesday at 6:30 and we will agree on a long-term care plan.

Dear Mary and John: I will be there and remember long-term care insurance protects your ASSets, and gives you Independence.

STORY 3 The client, a single female age sixty-three was given a choice of early retirement. She did not need her 401K plan yet to live on as her pension income would be enough. However, since she is sixty-three, she has seven more years to grow her 401K plan.

We decided to roll it over to her IRA. This will give her one hundred percent control of her money and allow her to pick her own investments, with my help, of course. Her goal was to grow her money and since she would start taking income in a short period of time, we needed to reduce risk. We could not afford to lose principal.

We decided on a seven-year index annuity. Basically, this is a plan where you share in the gain of the investment, but not in the loss. If the market goes up, say ten percent, you would get about eight percent, but if the market loses ten percent, you lose nothing. There are more details about the indexed annuity, which I explained to my client.

With any investment options, there are a few disadvantages as well. For example, if she decided to give up her index annuity, during the seven years, there would be a surrender charge. She does, however, have access to some of it, without penalty during the seven years.

May/June I 215-396-0268 I www.phillyfit.com

LOOKto WHO'S COMING the upcoming BASH! Stephanie Keenan

ROCKY BALBOA

at the upcoming BASH? Come meet Philadelphia's most famous Rocky Balboa impersonator Mike Kunda at the Philly Fit Bash on May 20!

Mike will be posing for photos with guests and signing his new book, "Cue the Rocky Music!”

BEFORE Stephanie Keenan, founder and author of Stephanie Keenan FitLife (www.stephaniekeenan.com), accomplished figure competitor, and highly soughtafter competitive fitness coach shares her strategies for creating her fit life. Just like many of you, Stephanie doesn’t have the luxury of having several hours each day to spend in the gym. For 12 years now, she has been working as a nuclear engineer and as a military consultant in addition to pursuing her fitness passion. Her typical day starts at 4:30am to get her training in, spend her days working in an office, and then grocery shop, cook dinner… well, the list goes on, doesn’t it? She shares her secrets on how she achieves optimal health, wellness, and physique while juggling life.

Want to look like a fitness model? YOU can do it too!!!

The13th

Indoor/Outdoor event Being held at

B&R Family Fitness Club ~ Bodies & Results 1040 Mill Creek Dr. Feasterville

Sunday, May 20th, 11:00-3:00 • 215-396-0268 May/June I 215-396-0268 I www.phillyfit.com

PhillyFIT I 33

LOOKto WHO'S COMING the upcoming BASH! Jessica Halbert She is a regional and national level fitness competitor who works as an attorney for a large PA retail company. She was the Tournament of Champions Fitness Overall winner in 2010 and recently placed top ten at Fitness Universe. Her physical training includes daily weight training and cardio as well as dance and yoga to help her body perform demanding stage routines 3-4 times per year. In addition, Jessica is a Cathy Savage Fitness Ambassador and meets regularly with women in the Philadelphia area for Sunday functional workouts in different locations. Equally important to her physical training Jessica applies a balanced approach to nutrition, focusing on a combination of clean organic proteins, carbohydrates, and healthy fats. Recently, Jessica launched a blog, APT 3B, on the topic of balance, business, and body success. She is also exploring speaking engagements to graduate students and corporations about achieving a positive work life balance that supports mental and physical success in addition to business accomplishments

The Philadelphia Spinners The Philadelphia Spinners are the first-ever Professional Ultimate team in the area. Ultimate involves a wide range of athletic plays from big sky catches to monster layout D's. The Spinners look forward to working hard to become a household name in Philly. The season kicks off April 14th at Franklin Field so come see what makes it Ultimate!

DJ Philly Phil

Matt Roach 'Philadelphia Singer/Songwriter Matt Roach just released his new cd "Burning Bridges on Memory Lane" The cd coincides with his 40th Birthday and deals with coming to terms with your past, acknowledging your present, and anticipating your future with caustic optimism. He is touring to promote the new cd and is happy to be performing at the Philly Fit Bash again."

Bring your kids to the BASH! Join Yvonne Kusters (aka Miss Yvonne), owner of Let's Play Today, for tons of fun fitness games and activities for kids of all ages!

34 I PhillyFIT

May/June I 215-396-0268 I www.phillyfit.com

ExtremelyFIT

BATHING SUIT SEASON Osayi Osunde Ryan Murphy

Justin Coale

Photography by Sean Gomes

The temperature on the thermostat is rising daily and the days are getting longer – all clues that we are fast approaching summer also known as “bathing suit season”. For some it is a four- month period where we dread being scantily clad on the beaches and in the pool.

However, these six bathing suit babes have no fear showing off the fruits of their labor with hot bods in their sizzlin’ suits! Check out what they have done to lose the fat, firm the abs and tighten their bodies into gods and goddesses worthy of wearing a bathing suit at any sunny, summer hot spot.

Justin Coale from Boothwyn, PA. In order to achieve this look, I had to sacrifice over the winter. I spent all my paychecks on food and supplements and my girlfriend broke up with me because I didn't have money to take her out. I worked a full time job and a part time job. The gym and I developed an unbreakable bond on Friday nights. I gave up going out to the bars to live a better life. My daily schedule was comprised of work, a work out, and then a return trip home five days a week minimum. Your friends and family think that you’re giving up on them because they don’t go to gym, so they can’t see why you are spending all your time there. It's as much as an emotional game as it is physical. So the question is not what I did this winter to look like this, it's how much did I gave up in my everyday life to get beach bod ready. This is not something you do for a week, this is a lifestyle change and many people don’t see that. They think we're crazy for doing what we

do, but if crazy is what it takes then so be it. You can call me psycho.

Osayi Osunde from Philadelphia, PA. Health and fitness is something that I have always had a passion for. Going to school at Villanova University and playing football has helped me achieve the base of my physique. In order to take it to the next level, I have been dedicated to improving my diet. My current diet is high vegetable, high protein combined with a low carb intake. I also created my own workout program, which is based off of high intensity strength training, mixed with plyometrics, cardio, and yoga for flexibility. Moreover, I stay active on the weekends by being involved in Manayunk Sport and Social playing volleyball and flag football. It's time to hit the beach! Let's go!

Ryan Murphy from Bethlehem, PA I always stay in photo condition year round. There is no magic diet or pill. It's a lifestyle of disciplined nutrition and hard-ass work. I wouldn't trade it for the world and I have no regrets.

Each day I strive to work one percent harder than the day before and I always lay it all on the line. I love it!

Akia Jenkins from Rutledge, PA My life looks like this: Eat. Sleep. Train. I actually started in September at 113 pounds for my first bikini competition, which was in November of 2011. Shortly after my first competition, I entered the Rockstar Bikini competition online. During this

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PhillyFIT I 35

Akia Jenkins

Sheena Ohlig

Lisa Burkee time, I did light training and zero dieting and gained about twelve pounds. But at the end of January, I received the amazing news that I was chosen out of one hundred girls to be a part of the top twelve bikini contestants to compete at the Arnold Amateur Competition and the Rockstar Bikini Competition.

That being said, my strict diet kicked into gear and the training became intense consisting of cardio thirty to forty minutes a day, plyometrics and circuit training. My diet was limited to minimal foods such as fish, turkey, chicken, egg whites, whey protein isolate, sweet potatoes, brown rice, cream of rice, bananas, oatmeal, Karbolyn, and any green vegetable.

At the Arnold I weighed 107 pounds. My goal is to qualify for nationals and eventually gain my IFBB pro card within the next two years. This was definitely the hardest sport I've been a part of especially since I am a full time rehabilitation specialist and head cheerleading coach for a college team. Self-motivation is the best motivation. I am so happy I have my friends, family and my cheerleaders to support me throughout this journey.

Lisa Burkee from Aston, PA I have a clean diet, and spend two hours at the gym every day, including one hour of weight training and one hour cardio. I also do Bikram yoga once a week. For additional training, I did the Tough Mudder in November and plan to start competing in Figure Competitions early 2013.

Sheena Ohlig from Collingswood NJ This year was a big growing season for me. I recently entered the world of figure competition and decided this winter to cross over into the newly established Women's Physique Division. I have been an athlete my entire life, competing for the University of Memphis as a track scholarship athlete. Later I continued my track career unattached after graduating with a Bachelor's degree in International Business and Foreign Languages. In 2008, I retired from competing on the track and turned my efforts to coaching young people and developing my personal training business.

conditioning coach, someone who could really guide me when it came to incorporating smart, strategic dieting (we like to call it nutritional management) into my training regimen. I learned a lot about managing macronutrients, carb cycling and vitamin supplementation. In addition to speaking with a professional, I joined several online fitness forums like bodybulding.com where you can find tons of info posted/discussed by professionals and the average Joe or Jane who share similar goals for fitness.

I set a goal to compete in the figure class of bodybuilding for women because I wanted to build a name and gain notoriety for my efforts. My aspiration is to become an ambassador for living an active, fit and healthy lifestyle. With my countless hours of training and nutrition management, I accomplished this goal by winning my height class and placing in the top two overall at a recent show hosted by the National Physique Committee, which is the top amateur association for the sport of physique. I am now considered a nationally qualified physique competitor. My goal going forward is to earn my pro card in the next three to six months. Let’s face it, there’s only so much fish and asparagus and baked yams or rice cakes a girl can eat! This better pay off! Otherwise you'll find me in a corner somewhere devouring a whole "death by chocolate" chocolate cake and some Krispy Kreme donuts!

As a coach and personal trainer it's necessary that I "look the part" too so I make every effort to practice what I preach. My training included a four to five day regimented strength program of weight training, cross training and cardio conditioning (like spin classes and flights upon flights of stairs on the Stair Mill).

While the training part was probably the easiest for me, the diet and self-discipline part was a whole other story. I know that I am a slave to my sweet tooth. I started working with a diet and 36 I PhillyFIT

May/June I 215-396-0268 I www.phillyfit.com

ADVERTORIAL

Helping Women and Men Become Parents

By Dr. Sharon Anderson

The team at Main Line Fertility and Reproductive Medicine helps couples, who are struggling to conceive. It is located in the western suburbs of Philadelphia, it has become the largest fertility program in Pennsylvania. Michael Glassner, MD, John Orris, DO and William Pfeffer, MD specialize in comprehensive fertility treatments such as surgery, ovulation induction, artificial insemination, and in vitro fertilization (IVF). They emphasize individualized care, without losing the intimacy of the doctor-patient relationship. Main Line Fertility has a dedicated team of nurses who help to maintain the continuity of care.

The first step to seeking treatment is to schedule an appointment with a fertility specialist. It is recommended that men and women get a reproductive physical to assess their individual reproductive health. In men, we look at the use of anabolic steroids and the use of medications that could compromise sperm function. Men who are taking medications to reduce androgens and treat hair loss may have compromised sperm parameters. In addition, men who have had trauma to their testicles, undescended testicles, or inguinal hernia repairs should have a reproductive physical that includes a simple semen analysis. For women, some inexpensive blood tests can help evaluate her ovarian reserve (the ability of her ovaries to produce eggs). In addition, a simple procedure can be performed to determine if the fallopian tubes are blocked. It is helpful to see if there is evidence of endometriosis by using laparoscopy. Often these simple diagnostic tests are done first. Because the doctors at Main Line Fertility continue to be leaders in the fertility field, they can also offer the most advanced assisted reproductive technology such as in vitro fertilization (IVF), intracytoplasmic sperm injection (ICSI), and genetic screening of embryos, if necessary.

There are several misperceptions about infertility treatment.

Myth 1. “It’s easy to get pregnant when I’m in my forties as long as I remain healthy and fit.”

We all see celebrities in their forties and fifties posing with babies on the covers of magazines, and it’s easy to believe that women remain fertile later in life. However, a woman’s egg quality significantly decreases throughout her thirties. The big secret is that many celebrities are using eggs donated from young women to achieve pregnancy. Main Line Fertility has a large and successful donor egg program. We seek young and healthy women who are willing to donate eggs to help an infertile couple. Qualified egg donors are compensated for their time commitment necessary during the egg donation process.

Main Line Fertility has over eighty screened egg donors who are available to donate eggs, and these donors are listed on the center’s website

(www.mainlinefertility.com) for couples to see. Couples can search for an egg donor based on physical characteristics, education, and ethnicity. In addition, Main Line Fertility has a bank of frozen eggs from young, healthy egg donors. Because we have so many donors, and because we have an egg bank, couples have a nice selection from which to choose and no longer have to wait for months to build their families.

Myth 2. “I still have not found “Mr. Right.” By the time I do find him, my eggs will be too old and I will never have a baby.”

Freezing eggs when a woman is in her twenties or early thirties is a way to preserve reproductive potential. Women who have not yet found a partner or who don’t want to have a baby until later in life can choose to freeze her eggs. She can take fertility medications for approximately ten days to stimulate her ovaries to produce multiple eggs. Next, the eggs can be harvested by her doctor, and the eggs can be cryopreserved for many years. When she decides the time is right to try and conceive, the eggs are thawed and inseminated in the IVF laboratory. The resulting embryo is transferred to her womb to achieve pregnancy.

Myth 3. “I can’t afford fertility treatment.”

Main Line Fertility is committed to making the dream of achieving pregnancy affordable. Some pharmaceutical companies provide fertility medications at a reduced cost for couples who have limited resources. Special financial programs at Main Line Fertility, such as the Money Back Guarantee Program, are available for couples who qualify.

At Main Line Fertilitiy, we pride ourselves on proactively pursuing new and innovative technologies and to be the first in our region to introduce them to our patients. We have been awarded several clinical research trials. Patients who qualify for these studies can receive free fertility medications or they can receive some services for a reduced fee, which can help offset the costs associated with IVF. In addition, these clinical studies are all approved by an institutional review board (IRB). Those who are interested should contact the Clinical Research Coordinator at (484) 337-8955.

Sharon H. Anderson, PhD, ELD, HCLD is the Scientific and Laboratory Director at Main Line Fertility Center. Dr. Anderson received her Bachelor of Science and Master of Science degrees in Animal Bioscience, as well as her Ph.D. in Physiology from The Pennsylvania State University. She is board-certified in embryology and andrology as a High Complexity Lab Director (H.C.L.D.). She directs the embryology, andrology, and endocrinology laboratories and oversees the scientific research program at Main Line Fertility Center.

May/June I 215-396-0268 I www.phillyfit.com

PhillyFIT I 37

“Get On It” ADVERTORIAL

By Mary Nearpass

Having a successful career has many rewards, yet we all know that with success come huge drawbacks filled with incessant stress. We can ignore this stress for only so long. It starts to play havoc on our time, our personal lives, and our health.

e

e f

Meet Mr. Lance Bachmann, who at the ripe young age of 38, founded and started his own company, (www.1SEO.com) in 2009. It is already the preferred SEO solution, best in class online marketing.

1SEO has a mission and vision to enable businesses from local, national and international, to realize their fullest potential, by being the best SEO solutions provider furnishing the best in class Internet Marketing solutions, leveraging technology and paramount expertise. He started with 4 employees out of his house in Bucks County, PA, and now has close to 100 employees, with an office in New Delhi, India, Cacao, Cabo Mexico, and in the process of opening an office in New York City.

Lance’s ambition, well-earned standing, respect, and knowledge (he holds an undergraduate degree and an EMBA from Temple University) in the business world and Internet advertising space were the catalysts that prompted him to form 1SEO.com.

1SEO.com was founded by presenting national and local companies with provisions into online marketing by using Google, Bing, and Yahoo. 1SEO.com demonstrates an active involvement into SEO, PPC (Pay Per Click), SMO (Social Media Optimization), Mobile Search, Web Designing, and Web Development, with streamlined offerings in various unprecedented services in the internet marketing.

domestic success both locally and nationally, by top SEO’s and #21 internationally by Website Magazine!

In addition to working as President of 1SEO.com, Mr. Bachmann balances his time by teaching Search Engine Optimization (SEO) techniques, and helping the University of Trenton facilitate those skills. He also serves as a keynote speaker at many conferences for SEO around the country, including the Philadelphia Marketing Boot Camp, further demonstrating his knowledge and reliability in the world of Search Engine Optimization.

Lastly, Lance owns an insurance company, which is run by his partner, Sam Zetlin, and recently sold a bar he owned in Philadelphia.

Working so hard in so many areas of his professional career, Lance began to realize that his work was taking control of his life, and saw that he was being a fraud to himself. He started to not feel good about his physical appearance. For the first time, people were starting to make weight jokes, and normally about him. It wasn’t good.

Although it did not impact his social or dating life at all, it was definitely impacting how he felt about himself. This was another moti-

With trained professionals managing significant operations in a timely and effective manner, 1SEO not only maintains a wellknown organization along with the greatest customer satisfaction, but has been rated # 1 in the nation in SEO due to his tremendous

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Lance before

Lance after

vating factor. Lance is dating someone that changed her entire life around by cutting back on drinking and partying and lost 20 lbs.

One day he looked at her, then looked at himself, and said, “I’m killing myself and look like garbage……..pull it together. Right then and there he picked up his cell and called Ricky Milgrase from Balance Studio and Mike Mickel from Mint Condition, where he continues to work out, and “got after it”. Deep down, he knew this could not be good for him long term. He was looking in the mirror every morning and could not stand to look at the fat guy in it anymore, and set a goal and said, “That’s it.”

Additionally, he incorporated a “Biggest Loser” into the workplace, and he sent the winners to Cancun, Mexico! “I started to work out really in mid-January. I work out at 7 a.m. before work, because it is the only time I guarantee that I can make it and make my schedule around it... I work out 5 days a week for an hour to 90 minute depending on what I am doing.” Lance likes doing cardio the most because “I know I need it the most”. He also loves to listen to country music on his iPod to keep him revved up while working out. “It took me since mid-January until now to lose 30 lbs. “I am very goal driven, the thing about goal setting is you really got to want it. I did, and I have 5 lbs to get to where I want to be”!

it, or to listen to its cry for help. I see everything as an opportunity for growth and change. I find myself correcting my employees and my students whenever I hear them use the word, “problem.” We replace “problem” with “challenge.” And when it pertains to our health, it’s an important chance to learn how to handle stress in a HEALTHY way...A person has to either want it or doesn't...when it comes to taking care of ourselves...We are either driven toward taking care of ourselves and exercising, or use and abuse the multitude of excuses. Ultimately we end up hurting ourselves by letting ourselves go.

We all have the same amount of hours in a day, and in this crazy, hectic world in which we live, carving out time to honor our temples at times seems impossible, but let me tell you, my employees and family know when I haven’t been to the gym. They actually tell me to go… we know you’ll be back to you and not this cranky, stressed out invader masquerading as Lance.

In a very short period of time, I have incorporated a “Get on It” attitude now toward my diet and exercise routine. They have become a way of life for me now. Living my new found healthy lifestyle is the ticket that RELIEVES my stress and RETURNS my body to a state of balance.

Mary has an extensive background in both the traditional and holistic healthcare settings. The first part of her career focused on teaching, sales and marketing, and training and development. She has worked in the classroom setting (from elementary to the college level), for a major weight loss corporation and a leading hospital in the Philadelphia region. Her focus began to shift, as did her hunger for knowledge in the numerous aspects of complementary modalities, and how they assist in both the preventive and healing components toward health. Mary also holds several certifications in Massage Therapy and Yoga.

My diet was not hard to change. I ate so badly, so any thing was a positive... Mike from Mint Condition is a nutritionist. He gave me my food and what to eat. I love it all and I am never hungry... Good for you and great tasting is what he gave me to eat and to relax on drinking... I cut down drinking big time! Now that is hard for a guy that loves a cold one.” Lance’s favorite “healthy foods” are fish and watermelon; his favorite “junk food” is ice cream.

Originally from Northeast Philadelphia, Lance lives in Center City now. He loves the city and going to different places all over.

However, he definitely loves to eat at Capital Grill.

Lance has found not only in his professional life, but now his physical health, that “you find time for what’s important, the issue with working out and getting healthy is one of the hardest things to do, but once you get through the first few weeks, all you want to do is get in shape and eat healthy for the most part. If you don’t have your health, you definitely won’t have your wealth or family long term….I just believe what we do today for ourselves in business, personal and health wise sets us up for the later years in life…..so no matter what, you can do it if you want to, but you really have to want it and get at it no matter what part of life you’re talking about.”

Our body talks to us daily, and provides all the answers. However, like anything else, we have a choice, either to tune it out and ignore May/June I 215-396-0268 I www.phillyfit.com

PhillyFIT I 39

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PhysicallyFIT

It’s Time for a Heart to Heart

By Karen Meltzer-Driben, VMD Diplomate of the American College of Veterinary Internal Medicine Specialty in Cardiology

Did you know that heartworm cases have been reported in all fifty states? As a matter of fact, heartworm infections have become even more prevalent in our area for a variety of reasons.

Warmer winters have enabled mosquitoes to survive for longer periods throughout the year, and families in our area travel with their pets to warmer climates during the winter months as well.

Also, financial limitations precipitated by difficult economic times have led pet owners to discontinue regular heartworm screenings and preventative therapy. Additionally, many pets left stranded by Hurricane Katrina and other disaster areas across the country were infected with heartworms and then rescued and brought to the Northeast to find loving homes.

Heartworm, also known as Dirofilaria immitis, is a parasite that infects dogs and less commonly cats (as well as some other critters but not humans). These parasites are actually found just outside the heart in the pulmonary arteries, which carry blood to the lungs to get oxygen and deliver it to the rest of the body. If they aren’t found in the heart then why are they called heartworms? Initially, they were discovered in the hearts of dogs after dogs had passed away from the disease. When blood stopped flowing through these vessels, the worms fell backwards into the heart giving them the name “heartworms.”

The heartworms are transmitted to our beloved pets by mosquitoes, which are required to complete the life cycle of the parasite. The process from the initial mosquito bite and injection of immature worms into the blood to the development of adult worms can take as long as six to seven months. Why do we care about the life cycle? This is important because the heartworm test available at your veterinarian’s office tests for a part of an adult female worm. This means that if your pet is bitten and infected in the summertime, a heartworm test may not become positive until the winter or even later. In cats, the test may be negative despite an active infection with an adult worm.

This is because cats may have as few as one or two worms that

are male causing a negative test despite a true infection. If there is suspicion that your cat has an infection based on its symptoms, an additional test may be recommended by your veterinarian to look for an immune response against the presence of a worm. You may be thinking, “My cat is only indoors, do I need to worry about heartworms?” In fact you do! Haven’t you ever seen a mosquito in your house? I know I have! They are just as likely to bite your indoor kitty, as they are you.

Symptoms of heartworm infections in dogs and cats are very different. In dogs, the symptoms are caused by the adult worms and vary depending on the amount of worms present. Signs can vary from none at all to coughing, exercise intolerance, difficulty breathing, and even death. Cats on the other hand have a different response usually associated with a reaction to the presence of immature worms and/or the death of an adult worm.

Signs of an infection in your cat can vary from chronic vomiting, to asthma-like symptoms, difficulty breathing, and even sudden death.

If your pet tests positive for heartworm your veterinarian may recommend further testing and consultation with a veterinary cardiologist. Additional tests can be extensive and include full blood work, evaluation of urine, x-rays of the heart and lungs, and an echocardiogram or ultrasound of the heart to evaluate the chambers of the heart and vessels and to look for the worms themselves.

Heartworm infection in dogs is treatable and usually successful but also can be very dangerous. Treatment in dogs involves the use of an adulticide (a drug that kills the adult worms) and microfilariacide (a drug to kill the circulating offspring and immature worms circulating in the blood stream). The adulticide injections are given in multiple stages deep into the muscles of your dog’s back, which may be painful. Many dogs are hospitalized during this treatment. Once they return home, they need to be strictly rested in a cage for at least a month or two to avoid

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PhillyFIT I 41

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severe life-threatening complications. In some dogs with more severe infections involving large numbers of worms, surgical retrieval of the worms under general anesthesia by a cardiologist may be necessary.

Currently, there is no licensed treatment for heartworm in cats.

Cats without symptoms are usually given time for the infections to resolve as their immune systems are usually able to rid them of the parasite spontaneously. If they have symptoms, the cats may be given antibiotics and anti-inflammatory medications, or if your cat’s signs are more severe, he or she may require hospitalization for oxygen and supportive care.

Heartworm disease is prevalent throughout the United States.

Prevention is by far the safest and most economical way to protect your pet from this infection. There are a variety of effective and inexpensive preventatives for both dogs and cats only available by prescription from your veterinarian including: tablets (daily or monthly), injections given every six months, and even topical medications. It is important to have your pet examined and heartworm tested by your veterinarian prior to starting heartworm preventatives and annually thereafter at your pet’s regular veterinary visits.

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t a He e k o r t S Heat stroke is hyperthermia/high body temperature that develops when the body's normal cooling mechanisms (mainly panting) are overcome by heat. The body temperatures in these animals are often 106° F and above. The problem with such high body temperatures is the development of multisystemic organ damage and dysfunction.

Both dogs and cats of any age or breed can be affected. Obese animals and those with thick hair coats are at an increased risk. The brachycephalic/short nosed dog breeds (including bulldogs, pugs, shih tzus, lhasa apsos, etc.) are especially predisposed due to breed related upper airway conformation that limits efficient heat dissipation through panting. Dogs with laryngeal paralysis are also predisposed. Humidity and enclosed spaces with poor ventilation (cars without the windows down) predispose by decreasing the efficiency of heat dissipation from the body. Thus, a humid day, even if it is not particularly sunny, can precipitate heat stroke just as easily as a hundred degree sunny day. Animals shut in cars without the windows down can suffer from heat stroke even on a cool day.

Signs of heat stroke are varied and include heavy panting, increased noise while breathing (wheezing type sounds), upper airway obstruction (especially brachycephalic dog breeds), drooling, bright red gum color, red-purple splotching on the skin or gums (petechia), shaking, dull mentation, seizures, vomiting, diarrhea, collapse, shock, coma and sudden death. Diagnosis is based on known exposure to heat/humidity/poorly ventilated environment, hyperthermia where true fever (high body temperature from the body's response to an inflammatory process) is ruled out and clinical signs.

It is important for a full work-up to be done on the animal to rule out inflammatory diseases that may be causing fever and to identify the sequella of heat stroke. Any organ(s) can be damaged and stop functioning properly with heat stroke. Cerebral edema or swelling in the brain, liver damage, acute kidney failure, heart arrhythmias, gastrointestinal ulceration and blood clotting abnormalities are probably the most common sequella we see. A CBC, biochemistry screen, urinalysis and coagulation screen are often the baseline diagnostics performed and are often repeated regularly to monitor progression.

Chest x-rays are recommended for some patients, especially those that present with severe upper respiratory compromise, as fluid accumulation in the lungs (pulmonary edema) can be a symptom.

Hospitalization of patients with heat stroke is imperative. Most animals require intensive care and monitoring for a couple of days.

PhysicallyFIT

Initial treatment involves cooling the patient relatively aggressively, oxygen support and IV fluids. Some patients with severe upper respiratory compromise require a tube placed in the trachea to breathe through. Sedation may be necessary to keep very anxious/hyperactive animals quiet and cool. Broad-spectrum IV antibiotics and GI protectants are indicated in most cases. Other specific medications will be used based on the signs/sequella that arise (i.e. antiseizure medications, anti-arrhythmics). Blood pressure, ECG and urine output monitoring is important.

The prognosis for heat stroke is guarded in general and very variable between patients. The severity of the hyperthermia, duration of hyperthermia and presence of predisposing factors all lend toward the likelihood/severity of multiorgan damage and thus overall prognosis. Sometimes organ damage is repairable with time, but sometimes it is not. Unfortunately, there is no reliable way to determine which patients will recover fully and which will not at initial presentation. Some patients recover and are discharged from the hospital but develop later sequella, such as seizures or heart arrhythmias.

Many times these things can be controlled, but it is important for owners to be aware that they can develop. Patients that develop a syndrome called DIC/disseminated intravascular coagulation, have a very poor prognosis. This is a very complex syndrome of altered blood clotting, bleeding and further organ damage that is very difficult to prevent and treat.

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PhillyFIT I 43

Above all the most important thing for owners to understand about heat stroke is that it is an emergency situation. The animal should be taken to a veterinarian as soon as possible for treatment. Cooling during transport with air conditioning and wet towels is a good idea, but delay in getting the animal to the hospital for cooling at home is not recommended. Aggressive care at a veterinary facility will give the best chance of full recovery, but owners must be aware of the possibility of complications and the guarded prognosis from the beginning.

Brought to you by the Emergency Service at Metropolitan Veterinary Associates.

Meet the instructors for the

7th PhillyFIT Workout-a-thon Sunday, May 20th, inside the PhillyFIT BASH! • 11-3pm B&R Family Fitness Club ~ Bodies & Results 1040 Mill Creek Dr. Feasterville, PA. Register 215-396-0268 Stacey R. Long

Stacey is a certified Tae Bo® Fitness Program Instructor, Creator of the Special Ops Outdoor Training Program Instructor, Black Belt Tae Bo Kwon, Black Belt Tae Kwon Do, Group Fitness Instructor, Certified Personal Trainer, Weight Trainer, Cycling Certification, Certified Yoga and Pilates Instructor. She is a Radio Talk Show Hostess, Starr Bodies Radio. Stacey coordinates and implements Tae Bo® Fitness programs and various fitness programs. Instructs Hi-Lo, Hip-Hop, Step, Cardio Funk classes and Boot Camps. Personal Training available for everyone, including Brides, Groom, wedding parties, children and seniors, Special Events.

Currently instructs Tae Bo® at 12th Street Gym, Philadelphia, PA.

DT DiTomasso DT is an AAAI/ISMA certified personal trainer & fitness instructor at Intoxx Fitness - Manayunk, where he can be found teaching Flip Fitness, Kick Boxing and his own creation, Gladiator Athletics. On top of his fitness certifications, he has trained in the Martial Arts since he was five; studying Tang Soo Do, Tae Kwon Do, Boxing, Kickboxing, Muiy Thai Kickboxing, Filipino Stick Fighting, and Samurai Sword Fighting. With energy, enthusiasm and intensity, DT gets your heart racing, muscle pumping and sweat pouring as he guides you through his classes.

Lisa Mele Aqua and Zumba® Instructor. Lisa R. Mele is a certified Group Exercise Instructor for LA Fitness and Future Fitness Corporations (AAA/I, Zumba® and AFFA member). She is the 2011 Winner of PhillyFIT Magazine’s, “Easiest to Follow” and “Most Unique” Instructor Awards at the 5th and 6th Workout-a-thons. Lisa was a former USFL Philadelphia Star Cheerleader and a Health Cat Dancer on the “Val Vasilef Health and Fitness Show” on Channel 17 in the mid 1980’s.

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WORKOUT-A-THON/EVENT DEMO COORDINATOR Ian Savitz Ian holds a Bachelor of Science in Exercise Science from Ursinus College, and a Master's of Science in Sport and Athletic Administration from West Chester University. Employed by FACTS Fitness for over 10 years, Ian has transitioned from personal trainer to Vice President of Operations, overseeing several corporate and commercial health clubs. Ian's professional accomplishments include appearances in various publications, several speaking engagements, and awards for innovations in fitness programming. Ian also serves as an adjunct instructor for the Penn State University kinesiology department.

Ronal Dukes Martial Blast is a fitness session that combines martial arts striking, agility and cardiovascular conditioning drills, as well as calisthenics, combining into a great workout for any and all fitness levels.

Christine Gallagher Christine Gallagher is a dancer, choreographer, certified group fitness instructor and the creator of Red Hot Dance Fitness™. Formally trained in Philadelphia & NYC, Christine danced competitively with the nationally ranked NCAA Temple University Diamond Gems and began teaching group exercise while an undergrad studying Journalism. With 20 years in the dance and fitness industry, Christine combined her passion and expertise to design a dance based fitness workout that was easy to follow yet challenging enough for even the most experienced dancer all while providing a vigorous cardiovascular workout. Winner of 4 celebrity judge awards by PhillyFIT Magazine including Judges Top Pick July 2011, Red Hot Dance Fitness™ offers classes, special events, teacher trainings as well as ongoing choreography for instructors. For more information, please visit: www.RedHotDanceFitness.com

November/December I 215-396-0268 I www.phillyfit.com

Andrea Kozma

Born and raised in Europe, dance and fitness were always part of her life. Andrea has done ballroom dance for 4 years and moved on to teach dance fitness all over Europe. Studied and trained under world renowned Gabriela Mlsnova and Pavol Ferenc who gave her all the knowledge necessary to teach safe and effective classes for all needs and age groups. She still continues to enjoy dance via teaching Zumba classes and strength variations of each class.

Yvonne Hardin Yvonne (Fergie) Hardin is the owner of F.I.T. LLC .Fergie’s Instructional Training.

Holding a Degree in Therapeutic Recreation , She is the creator of the FIT POSSIBILITIES PROGRAM Which is a fantastic group fitness and education program which she brings to the Older adults in LTC facilities. She is also a mobile/in home Personal Trainer. Ace certified /SCW RIPPED Instructor and Bootcamp specialist, she teaches everything form Bodyworks to Restorative yoga in local health clubs.

A veteran of 20+ years in Fitness this British native provides powerful , inspira-

Mr. Mike

Carol Nieto Carol has been in the fitness industry and teaching group exercise for over 15 years. She is certified in Zumba, Zumba GOLD, Zumbatomic and Zumba Toning.

Carol is also AFAA, AAAI, Silver-Sneakers, and FlirtyGirl certified. She teaches at a variety of venues including fitness centers, dance studios, active adult communities and assisted living facilities. She hosts Zumba in the Nightclub once a month at Puck in Doylestown. Carol won the Most Well Rounded and Highest Energy Workout at the 2011 PhillyFIT Bash. he was also the Zumba Gold Presenter at the 2010 event and received the award for Best Workout for Seniors.

Dara Patrusky ZUMBA Sentao~ Dara has been teaching Zumba fitness for over three years as her full time job. Nothing has been more rewarding, and the benefits of Zumba fitness is exhilarating. Every class and every day is a new experience.

Dara currently is licensed in Zumba, Zumba Tone, Zumba Gold, Zumbatonic and Zumba Sentao. She has been in three Zumba DVD's, and is an ongoing presenter at the PhillyFIT BASH and Workout-a-thon events. She was on the Kass Martin Team for the Zumba ALS kickoff event this past year in Asbury Park. Come join her and the newest Zumba craze, Zumba Sentao, at the upcoming BASH!

Mr. Mike is 2nd Degree Black Belt in multiple styles of martial arts. Mr. Mike teaches Mixed Martial arts, traditional martial arts, law enforcement / military tactical training, Reality Based Fighting, Women's Self Defense, public & private safety seminars and classes. Mike also does event security, executive & celebrity protection. Mr. Mike is a 2008 World Karate Union Hall of Fame Inductee, 2010 & 2011 WKU Most Distinguished Board Member, 2010 Action Martial Arts Magazine Hall of Honors Inductee. He was recognized by the World Karate Union Hall of Fame in 2008 as the "Instructor of the Year" for Mixed Martial Arts and Hon Hab Do. He was awarded the 2010 Instructor of the year for "Women's Self Defense" by the Global Network of Professional Reality Based Fighting Instructors. Mr. Mike was the primary subject matter expert for, “The Benefits of Martial Arts for Women” an article published in Diet and Nutrition Magazine.

Phil Chebok Phil Chebok has a background in boxing dating back more than thirty years.

He began by working out in a gym with a boxing trainer and continued to hone his skills on his own. Phil has been a devout member of Lacrest Health Center and North Penn YMCA for over twenty years and more recently became an instructor for them. Phil has been teaching basic and advanced boxing for more than a year now and was awarded Most Cutting Edge Workout at the 2011 PhillyFIT Bash. Phil is also is an avid runner and loves to workout.

Denine Kirby

Ryan Gillespie

Denine Kirby is an AFAA and AAAI certified group fitness and indoor cycling instructor. She teaches a variety of fitness classes and workshops at the Salvation Army Kroc Center and Temple University. Her niche is indoor cycling and she delivers an entertaining yet challenging cycling routine that proves to galvanize the muscles and improve the cardiovascular system. You will breathe, sweat, sing and have fun while training the leg and core muscles, the heart and the lungs. Her passion, energy and perseverance are valued assets that keep her classes filled to capacity. Denine is currently studying to receive a B.S. in Sports Management - Health & Wellness.

Ryan Gillespie is the Branch Director for the LaCrest Health Center of the North Penn YMCA in Lansdale. He has his Masters Degree in Exercise Science from Slippery Rock University, Certified Group Fitness Instructor and Weight Training Instructor with AFAA and Group Cycling Instructor with Reebok. He has been in the fitness industry for over twenty years, instructing Kickboxing classes for over twelve years and Les Mills BodyCombat classes for two years. When Ryan is not working, he enjoys spending time with his wife and three children and also playing soccer. Ryan is a former member of the US National Beach Soccer Team.

Double Trouble Crystal is frequently featured on QVC as a testimonial for ZUMBA Fitness for her 100 pound weight loss. Courtney is a self-proclaimed gym rat who tried everything and still struggled to lose weight. With ZUMBA Fitness she was able to lose 50 pounds so far. Voted Most Fun Workout by PhillyFIT in 2011, Double Trouble will show you why losing weight has never been so much fun!

You can find them in the Mt. Airy/Chestnut Hill section of the city at Inspired by Motion, LLC on The Lutheran Theological Seminary campus. To learn more about this duo - go to www.zumbawithdoubletrouble.com or www.facebook.com/inspiredbymotion.

Jennifer Cybulski Jennifer Cybulski will be teaching a fast paced Pilates Mat class. Jennifer Cybulski, owner and instructor of 6 Keys Pilates in Manayunk, has been teaching classical Pilates for over ten years. Certified through world renowned Romana's Pilates, Jennifer's background also includes gymnastics, dance and aerial dance. She is well versed in all aspects of Pilates and dance and has taught all walks of life, even famous athletes. So join her in this great Pilates Mat like you have never done before! She will make you sweat!

LaVerne LaVerne is a certified Spinning Instructor through Mad Dogg Athletics.

LaVerne's passion for spinning began in 2004 when she stumbled upon her first spinning class. She fell in love with the class and became a Spinning instructor. LaVerne's philosophy is that spinning not only helps you reach your fitness goals, but it's also a safe haven to escape from the world. She put this belief into action when she used her love of spinning to lose 30 pounds last year. She spends her time sharing her enthusiasm with anyone willing to try.

Sheena Sheena, the founder of SimplyFIT Philly has dedicated her life to helping people achieve all their health and fitness goals. Sheena specializes in Bridal Boot Camp, Bosu training, kickboxing, and pre/post natal workouts. In addition to personal training Sheena loves to teach fitness classes such as Spin, Kickboxing, Mommy & Me classes and much more! SimplyFIT Philly can help you look great and feel great in your own home with Personal Training, EATSimply parties and now you can TANSimply too with mobile spray tanning.

Sheena believes that being healthy should be simple and fun.

Theresa Gordon Theresa Gordon has over 20 years experience in the field of Heath and Fitness, with a BS in Health Exercise Science and AFAA certification in Group Fitness. Currently teaching Zumba, Toning, Aqua, Step, Yoga and Cycle classes in NJ at LA Fitness, Future Fitness and Dansations. She started out a Fitness instructor in the 1980's and has always had a love for fitness and motivating students in her classes. She has also taught Health and Physical Education at the elementary level.

Darryl Stein Darryl grew up in the suburbs of Philadelphia and started taking dancing lessons at the age of 7. At about 16 or 17, he was traveling to NYC for classes and auditions. He then danced with Rex Henriques at Bucks County Dance Center for almost 10 years. From an early age in high school he was always working out and lifting weights...and finally he competed in 2006 in the NGA (National Gym Assoc.) for Mr. Philadelphia and won my classes. Darryl still weight trains on a weekly basis and take dance classes as often as possible

Lindsay Peters Lindsay Peters is a fitness enthusiast dedicated to improving the lives of others through physical activity. She received a Bachelor of Science in Biobehavioral Health from Penn State and currently is a Mad Dogg certified Spinning instructor and group fitness instructor through the YMCA. Lindsay teaches Spinning and AMPed Specialty Boot Camp at the Central Bucks Family YMCA in Doylestown. She specializes in improving strength and endurance through high intensity exercises and plyometrics in her challenging boot camp classes.

Outside of teaching, Lindsay enjoys weight lifting and Crossfit.

Robert Jones This will be a class of nothing but ABS! By Robert Jones is the owner of Riley F.A.S.T. , an in-home fitness and sports training company.

WWW.RILEYFAST.COM. He is an AFAA group fitness instructor, SCW Fitness Boot Camp Instructor, Fitour Personal Trainer. Robert Holds a BS degree in Exercise Science from Immaculata University. He now teaches a health and fitness there also. Robert instructs at the Fairmount Athletic Club, Audubon YMCA, Versafit where he teaches everything from boot camp to pilates.

Maureen Leporace Maureen Leporace has been dancing since she was three years old. Her dance training started in Philadelphia and she has danced in many musicals. Maureen has walked the runway for Jane Kirby Harris Productions, Saks Fifth Avenue, Mauana Productions, and was the spokes model for Pavlova Fragrances. She has also staged and choreographed many professional shows. Maureen currently teaches dance at JovoDance in Oxford Valley. Her love of dance led her to Zumba and she teaches many classes in the Montgomery and Bucks county areas.

Maureen has been certified through AFFA and is an employee of the YMCA where she holds a Group Fitness certification. Recently Maureen was introduced to BOKWA Fitness. She is one of approximately ten BOKWA Instructors on the East Coast who holds a Level 2 Certification in BOKWA and is the first to bring BOKWA to the east coast YMCA's.

Martin McLoughlin

Martin McLoughlin, the owner of Extreme Fitness Personal Training, Inc. has been changing physiques and lives for 15 years. An ISSA certified fitness trainer with certifications in Sports Nutrition, Fitness Nutrition, Strength & Conditioning, Fitness Therapy, TRX Suspension Training, Yoga, Boot Camp and Post- Rehabilitation Training, Marty and his Extreme Team operate a personal training facility like no other. He has put his own spin on group fitness with "Extreme Fit", a synthesis of boot camp, mixed martial arts, yoga, pilates, old-school weight lifting and strong man training that challenges the mind, body, and spirit while burning massive calories and increasing strength in a functional way. It is a class for all ages and fitness levels. Watch Marty and his clients in action on Facebook at www.facebook.com/ExtremeFitnessTraining and on You Tube at Thehealer714. For more information please visit: www.extremefitnesspa.com

FOR MORE INFORMATION CALL 215-396-0268 May/June I 215-396-0268 I www.phillyfit.com

PhillyFIT I 45

PhysicallyFIT

STUFF IN THE ATTIC

The Boy Who Would Be Rocky

By Charles Peeples

dialog and Bill Conti’s powerful scores, but the inherent messages: Take a shot. Go the distance. Exits matter as much as entrances.

Yesterday means nothing, and today’s just a starting point. Do you believe in the magic of you?

“Rocky impersonators? They're like Elvis impersonators - devoid of original wit and hammering with excruciating heaviness on exhausted tag lines. Rocky impersonators are particularly dim-witted ghouls...”

Okay, I’d asked for it, and my longtime pal, an English professor, was reliably acerbic in expressing the disdain most of us hold- at least on initial impulse- for those who’d cash in one way or another on the tails of a famous figure. Back in the eighties I’d smirked at all those ersatz Michael Jacksons, replete with their epauletted uniforms and sequined uni-gloves. Didn’t these clowns have identities of their own? Didn’t they have lives? My disgust was tempered (or heightened, depending on how you look at it) by the fact that they were invariably surrounded by more starry-eyed girls than I’d ever be, so maybe they were onto something. Writing about celebs, would-be or otherwise, isn’t my usual PhillyFIT beat. But as that beat is marked by human-interest tangents and busting stereotypes, be they Rugby or Roller Derby girls, Lingerie League footballers, or bodybuilding devotees trying to justify their unfashionable regimens in a CrossfitFunctional-Pilates world, perhaps a Rocky impersonator could offer enlightenment about his world.

Mike Kunda has done that - handily. Not only did he establish himself as Philadelphia’s premier Rocky Balboa impressionist in a city wide contest, film an entertaining city tour of sites from all the Rocky films (you can see it on YouTube), and make a nice second career for himself, he’s written and published a witty, observant and highly insightful book, CUE THE ROCKY MUSIC; A Memoir. While he’s a bit young to have written a memoir (he was six when the ROCKY was filmed) he’s managed to make his remarkable journey from childhood in the grey streets of Scranton to Rockydom something of an epic which in many ways parallels the life-trajectory of his hero and offers the same lessons.

Look, any male with a pulse (especially if he’s from the Philly area) reacts at a gut-level to the first and last of those films; particularly those of us who saw ourselves as underdogs and hapless targets of the high school studs. It’s not just the visceral wallop, the memorable 46 I PhillyFIT

He’d seen the film for the first time at age eleven: Nothing ever made me think like this before. When everything told me to stay back, this movie told me to move forward. From that day forward, he would be Rocky Balboa. But he wasn’t much of an athlete, and like so many hapless young dreamers he was more likely to get stuffed into his own locker by the jocks than be one of them. Despite the bullying, the indignities and the bruises, he managed to survive a season of football and wrestling –always knocked flat but always getting up ultimately earning the grudging respect of players and coaches.

Rocky had carried him through that. And hadn’t the Rock’s own creator been through something similar? In 1976 hadn’t he been told that no one would want to see a boxing movie, a film with a “corny” positive message - especially a film starring a short, droopy-eyed noname? Thirty years later, hadn’t they all laughed at the prospect of an aging has been action star trying to resurrect his aging iconic action figure? And wasn’t it beautiful how that same improbability - no impossibility - is exactly what gave both films their power, their magic?

Rocky’d also taken Mike some bad places; the price of trying to dress and act like his idol was understandably ridicule and isolation.

More bullying: “Wannabe!” Snickers from the girls as well: “Loser!” Nothing promising: “Guys like me?” Mike told me, “We don’t write books; we carry them for the pretty girls in school.”

“We don’t lose our dreams. We neglect them.” Reconciling dream maintenance with reality maintenance (“learning to use Rocky as a guide through life instead of a crutch”) would require a steady hand.

You have to feel the boundaries; many fans who haven’t truly done their homework, or simply lack judgment, make fools of themselves, gushing fatuous with others of their ilk in the crowds at the barricades, butchering those exhausted tag lines, an embarrassment to anyone they’d seek to emulate. Mike saw plenty of those as well, and they sure weren’t making things any easier.

There’d been other voices pushing him forward, an indispensible supporting cast: a few fellow Rocky-geeks as well as understanding family members, like a granddad who’d pulled a young Mike up into the attic one day to fish an old leather coat and a black hat out of a dusty trunk: “We believe in stuff when we’re younger but life throws walls at us,” the old man had told him. “We grow up and tell ourselves to stop chasin’ dreams and settle into somethin’ safe. Don’t ever stop goin’ after what’s in your heart.”

If there was ever an Adrian out there for Mike, he’d found her in a chestnut-haired beauty named Sue who could see past the low-budget

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buckaroo in black (“I thought I was Mambo Italiano in action, but I was more like a Ballerina-DeRocco: mozzarella on a watermelon, just a bad combination”) to the yearning god-manqué beneath. It was she who’d bolstered him in moments of doubt when opportunity paraded before his eyes, she all but shoving him into limelight as he was edging away from it. Without her, he’d never have experienced what was perhaps his finest moment, not only in and of itself, but for the chain of events it would precipitate.

He’d once done a painting, titled Going The Distance, depicting Rocky getting back onto his feet to show a stunned Apollo Creed he was ready for more. He wasn’t going to haul that canvas with him to the gritty Kensington streets where the final Rocky was being filmedno way - but she parried his excuses and made him take it. And people noticed that painting, from other fans, crew, the media, to Frank Stallone and finally the man himself, who managed to detach himself for a minute from the film set frenzy and asked if he could hold it: “You know what this is?” Sly looked at me as we were nearly eye to eye. “This is the heart and soul of Rocky. You captured it. This is impressive. This is something I won’t forget.”

Perhaps it borrows from the “Law of Attraction” but from that moment the ride would accelerate. In time, Mike would get to chum with Frank Stallone, the owners and crew of Victor’s Café (Adrian’s in the final film), Burt Young and others in the Rocky orbit, as well as chat with Sly a few more times. Heady stuff for anyone, euphoria for a self-confessed geek from “Scran’in” who’d progressed from a series of low level, dead end jobs to a higher level, dead end position as a corporate drone. So when the opportunity came to exit that professional purgatory to parlay his appearance and practice into gigs playing his idol for tourists on the steps of the Art Museum, conventions and at benefits like the March of Dimes, Mike was ready to grab it by the short ones. The legends, the lessons, and the lore of Rocky matter to an awful lot of people who’ll make a pilgrimage here to experience it one way or another.

Even when it doesn’t pay, it pays, like the time a Scottish couple visited the steps. As the man ran up them, huffing in a windbreaker, his wife spoke to Mike. “He’s waited his entire life to run these steps.

Hasn’t left home in twenty years and he wanted to come here, to America. Could I get a picture of you with my husband?’ she asked, holding the camera. The look on her face was a look I’ve seen on my wife’s face many times. Her husband saw the same thing I did in a movie and traveled thousands of miles to touch it, be part of it…”

The skeptics, the naysayers, the highbrows, and the lowbrows who’d stuff a guy like this into a locker, may well still snicker and sneer, but Mike Kunda’s had a helluva better ride than most of them, and infinitely more fun. As far as he’s concerned, the ride’s not over. He’s got plans. Somebody, cue the Rocky music!

Yo, Mike- meet ya over at Victors!

Charles Peeples, LMT, CSCS, NSCA-CPT, NCTMB, whose articles have appeared in numerous fitness and bodybuilding magazines, is a well-known proponent for girl’s and women’s physical advancement (www.teamvalkyries.org). In addition to being a nationally certified Personal Trainer, he is a nationally certified Massage Therapist (www.chesterspringsmassage.com). Contact him at Charles@PhillyFitMagazine.com

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MAY 5 Art & Sole 5K Run/Walk and Family Health & Fitness Expo Join other health-conscious folk on Saturday, May 5, at 9 am for the 1st annual Art & Sole 5K Run/Walk through the Abington Art Center Sculpture Park and Alverthorpe Park.

Whether you’re an avid runner or just want to show your support for the arts, come and enjoy the day! Prizes will be awarded to 1st, 2nd and 3rd place runners. A Health & Fitness Expo will take place in the Alverthorpe Park Pavilion from 9 am to noon.

Place: 515 Meetinghouse Road, Jenkintown, PA 19046 Web: abingtonartcenter.org Pursuit Challenge 2012 Win prizes and have fun! Compete with other teams in the most amazing race! Contestants, consisting of teams of two, compete in one of three challenges over a two-mile cross-country course: Runner’s Challenge: Two-mile timed race.

Ascent and Summit Challenges: Two-mile timed races with pit stops throughout where contestants compete in challenges of physical and mental agility.

Many prizes will be available for winners, based on the contestant’s age and race category. All ages are welcome – teenagers and adults! (13 years old and under require an adult partner to participate). Distance: 2 miles.

Time: 10 am-2 pm Place: Moorestown High School, 350 Bridgeboro Road, Moorestown, NJ 08057 Web: pursuitchallenge.org

MAY 6 Iron Hill Challenge Mountain Bike Race MASS XC & Endurance race; multi-lap format. Distance varies.

Time: 9am Place: Iron Hill Park, New Castle, DE Web: www.masuperseries.com

MAY 12 Broad Street ReRun 5 mile run and ½ mile kid run Benefits the Delaware Valley Chapter of the National Hemophilia Foundation.

Tech shirts to all pre-registered.

Medals to top 3 in 5 year age groups.

Pets, strollers and headphones are welcome.

Tons for the kids to do with local team mascots, face painting and balloons!

Time: 9 am Place: Lansdale, PA Email: christiner@hemophiliasupport.org Web: Register at www.broadstreetrerun.com State Line Loop 9K trail run is 2nd race in Trail Creek Outfitters Series.

Time: All day Place: 814 Marybell Lane, Kennett Square, PA 19348 Web: www.tlcforscc.org

MAY 18-20 Pennsylvania Environment Ride From the Susquehanna to the Schuylkill, enjoy three days in May cycling to support the Pennsylvania Environmental Council. Savor a historic, culture filled and gorgeous route on this fun and fully supported ride.

Web: www.environmentride.org

MAY 19 Mid-Atlantic Multisport Triathlon Boot Camp/Race Camp This one-day camp prepares you to race to your maximum potential in 2012. Includes: open-water training session with race simulation, instruction on open water skills and strategies, instruction on tapering, race tactics and mentally preparing for your race, transition instruction and practice, and outdoor

brick workout.

Place: Marsh Creek State Park, Downingtown, PA Phone: (610) 644-0440 Email: info@midatlanticmultisport.com Web: www.midatlanticmultisport.com

MAY 20 13th PhillyFIT Bash With the 7th PhillyFIT Workout-A-Thon twenty different 8-minute workouts by local fitness gurus from all over the region. Do as many workouts as you can. Types include high-energy, low-impact, yoga, stretching, breathing, boot camp, dance and core. Bring your yoga mat, water bottles, swimsuit and towel.

The participants decide “Who Teaches Philly’s Hottest Workout.” Includes free PowerAde, fresh fruit and health bars.

Kids love the PhillyFIT Bash too! Join Yvonne Kusters, a.k.a. Miss Yvonne, owner of Let’s Play Today, for fun fitness games and activities for kids of all ages.

Time: 11 am-3 pm Place: B&R Family Fitness Club, 1040 Mill Creek Drive, Feasterville, PA Cost: $10 per person for Workout-a-thon with free entry to Bash; Bash is otherwise $5.

Phone: (215) 355-2700 Web: Register ahead at phillyfit.com. No waiting in line at the door!

Calling All Instructors!

Are you PhillyFIT’s hottest workout instructor?

If so, you must sign up to host a featured workout at the upcoming Workout-a-thon!

PhillyFIT Magazine has open call now for any instructors who wanted to join in and teach a workout at the event. We accept workouts for aqua and spinning now too! If you want to come, win a title of “What You Are Best At” voted by the attendees, and be part of all the advertising and promotion of the event, you must let us know now. We want to include you!

All instructors must attend. Do not register unless you are certain you can make this date. It’s first-come first-serve to register to teach. Spaces sell out almost immediately.

Email jami@phillyfitmagazine now to save your spot. Be sure to explain what type of workout you want to host. Each workout is eight minutes long. You will be able to teach approximately three times throughout the event as we will have rotating groups coming to each group exercise room.

Come represent your club or yourself, but be sure to have your best workout performance planned! This is the real deal and top quality instruction. You will be proud to be part of such an elite group of gurus.

The PhillyFIT Bash is free for anyone that is part of the Workout-a-thon. (The $5 Bash entry fee is waived).

JUNE 2 Lacrest Kugel Ball 5K Run Time 8:30 am Awards in several age categories Email Ryan Gillespie, ryang@northpennymca.org Web: www.kugelball5krun 2nd Annual Run With Pride 5K Run and 1 Mile Walk To benefit the Scholarship Fund in memory of Kevin Flach Email: VKrause@fredbeans.com

JUNE 3 Run The Gates Five Miler (and One Mile Run/Walk) Tech shirts, Zumba warm-up, live music, refreshments.

Time: 9 am Place: Forsythia Crossing Park, Levittown, PA 19056 Phone: (215) 752-8066 Email: pmiele2@verizon.net Web: www.runthegates.org 5th Annual Danielle Bledy Memorial 5K Run/1 Mile Fun Walk Benefiting pediatric brain-aneurysm research and the D’s Dawgs Scholarship Fund (a 501c3 charity). The course is certified by the

calendar of events USA Track and Field Association (USATF). It is mainly flat and in a residential neighborhood.

Time: 8 am Place: Cherry Hill High School East, 1750 Kresson Road, Cherry Hill, NJ 08003 Web: www.dsdawgs.org

JUNE 30 Pineland Striders Independence Races 35th running of this summer classic on the beautiful pine shaded roads of Medford, NJ. Distance: 10K and 5K; 1 mile fun run Time: 8:30 am; fun run starts at 8 am Place: Shawnee High School, 600 Tabernacle Road, Medford, NJ 08055 Phone: (609) 714-9565 Email: bill.tanski@cashflowsquared.com Web: striderindependenceraces.com/index.html

JULY 7 D&Q Summer Sizzler XC MASS XC race; multi-lap format. Distance varies.

Time: 9 am Place: GCCC, 1400 Tanyard Road, Sewell, NJ Web: www.masuperseries.com

JULY 21 Bald Bear Triathlon .25 mi. swim/16.2 mi. bike/2.3 mi. run The swim course starts at shore of Bear Creek’s large pond. You will circle the 0.25mile triangular course counterclockwise, keeping the large orange buoys on your left.

Use caution as you exit the water as grass may be slippery and follow orange cones and flags as you head to transition 75 yards away.

The water temp for this time of year is typically in the mid to high 70s. Wetsuits will be allowed if the water temperature is 78 degrees or below.

The road-bike course is a 16.2-mile loop on mostly rural roads around the resort. There will be traffic control personnel at all intersections. Use caution; the course is open to automobile traffic. Don’t be fooled by the distance.

With some difficult steep climbs along the course, it’s doubtful you will be asking to ride another pedal stroke by the time you reach T2. Luckily, you will encounter fast descents where you can shave time and balance out the tough climbs.

The run course is a 2.2-mile loop that will be contested on paved and gravel trails around the resort. Again, the distance is deceiving.

After circling behind the lodge, you are faced with a ½ mile uphill jaunt. Well, this is a ski resort in the winter. Once you reach the top of the climb, you’ve got a ¼ mile downhill sprint to the finish line.

Awards: Overall: top 3 male and female finishers.

Overall winners are removed from age-group awards.

Age Groups: Top 3 male and female finishers Age Group Breakdowns for Male and Female are 19U, 20-24, 25-29, 30-34, 35-39, 40-44, 45-49, 50-54, 55-59, 60-64, 65-69, 70+ Relays: Medals to 1st place relay teams Make it a weekend: Bear Creek Mountain Resort has provided a block of rooms just for you at a discounted rate! Use group code XTERRA when booking.

Individual: $90 until 7/18; $110 on Race Day Relay: $150 until 7/18; $165 on Race Day Time: 7:30 am Place: Bear Creek Resort, 101 Doe Mountain Lane, Macungie, PA Phone: (610) 780-8034 Email: john@trimaxendurancesports.com Web: www.trimaxendurancesports.com/BaldBearTri. html

JULY 22 XTERRA Dirty Grizzly Off-Road Tri .5 mi. swim/10 mi. mountain bike/3.2 mi. trail run Sport distance also: .25 mi. swim/5 mi. mountain bike/3.2 mi. trail run Distance Individual: $90 until 7/18; $110 on Race Day

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MAY/JUNE

Distance Relay: $150 until 7/18; $165 on Race Day Sport Distance Individual: $80 until 7/27; $100 on Race Day Time: 7:30 am Place: Bear Creek Resort, 101 Doe Mountain Lane, Macungie, PA Web: www.trimaxendurancesports.com/XTERRADir tyGrzzly.html

AUG. 24 Drexel Swim Club’s Run with the Dolphins Registration opens 5 pm Run 6:30 pm Walk 6:45 pm All participates are invited back to the swim club for swimming, food, music and fun.

Online registration: www.runtheday.com Phone (610) 356-0918 Email: drexel50@yahoo.com Web: www.drexelswimclub.com

NOV. 11 Media Mud Stain Trail Run 2 distances: 5 mile and 10 mile The trails at Ridley Creek are as scenic as they are challenging. Don’t get caught enjoying the view. The twisty single track and heart thumping climbs might catch you off guard.

Throughout the course runners will pick their way through rooty, rocky technical sections, slosh through mud, traverse planks crossing a dried creek bed, pound some pavement on short road sections, and cruise across areas of flat single track. This up and down rollercoaster ride of a loop will burn your quads and test your lungs as you wind your way through one of the best trail systems in PA. 5 mile and 10 mile awards: Age Group: Top 3 male and female finishers in each age group Overall: Top 3 male and female finishers.

Overall winners are removed from Age Group awards.

Age Group Breakdowns: 19U, 20-29, 30-39, 40-49, 50-59, 60-69, 70+ 5 mile: $25 until 11/9; $35 on Race Day 10 mile: $30 until 11/9; $40 on Race Day Included in fee: Race T-shirt; post-race lunch; entry into random prize drawings Place: Ridley Creek State Park, Picnic Areas #14 and #15, Media, PA (22 miles from Center City Philly).

Race start time: 10 am Registration time: 8:30-9:30 am Web: www.trimaxendurancesports.com/MediaMudS tain.html

ONGOING South Philly Striders Running Club Yo! Get in shape!

Meets Tuesdays and Thursdays at 6 am at Geno’s Steaks, Ninth St. & Passyunk Ave., Philadelphia, PA Meets Saturdays, 8 am, Front & South Sts., Philadelphia, PA Email: info@southphillystriders.com Web: www.southphillystriders.com Highroad Cycles Saturday Morning Ride Average speed is 16 mph. You should be able to comfortably ride within this average speed, including some challenging hills, over 30 to 40 miles. Ride is weather permitting.

Time: 9 am Place: Highroad Cycles Doylestown, 73 Old Dublin Pike, Suite 4, Doylestown, PA Phone: (215) 348-8015 Web: www.highroadcycles.com Keswick Cycle Cherry Hill Road Rides Saturdays, 7:45 am Distance: About 40 miles.

Return to shop no later than 11:30 am.

Helmets are mandatory! This is an unsupported ride. Please carry at least one tube and pump/CO2. Food and water are highly recommended. “No rider left behind on a shop ride.”

Place: Keswick Cycle Cherry Hill, 305 E. Rt. 70, Cherry Hill, NJ Email: salesstaff@keswickcycle.com

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Phone: (856) 795-0079 Web: www.keswickcycle.com

DECOMPRESSION THERAPY is a safe, non-surgical therapy developed to relieve the pass associated with bulging, herniated, degenerative discs, pinched nerves, and carpal tunnel syndrome. Call us today for an initial exam to see if you’re a candidate!

• • • •

Herniated & Bulging Discs Sciatica • Pinched Nerves Degenerative Discs Posterior Facet Syndromes

COMPLIMENTARY SPINAL BIOMECHANIC EXAMINATION Includes: Digital Foot Scan • Postural Evaluation • Balance Exam & more!

Let us show you how we can improve your performance through chiropractic care.

HUNTINGDON VALLEY Family Chiropractic Centre Michael Burak, D.C.

2579 Huntingdon Pike, Huntingdon Valley, PA 19006

(215)938-6040 www.drmikeburak.com

Bikesport Mountain Bike Ride Distance: 2 loops. For all levels. Mountain bike required.

Time: Saturdays, 9 am Place: Green Lane (Knight Road) parking lot, Green Lane, PA Email: Ginny Politz, ginny@bikesportbikes.com Web: www.bikesportbikes.com MTB on the Pennypack Trails Meet at the Pine Road entrance to Pennypack Park, Philadelphia, PA, Tuesdays at 6:30 pm and ride till about 8 pm. Come enjoy the great outdoors (without cars) after dark! Lights and a trail permit are required (go to www.fairmountpark.org/TrailPermits.asp to buy a permit). Depending on the predicted weather and/or trail conditions, the ride may be canceled or rescheduled for another evening. Call or email to confirm that the ride is on or with questions.Phone: (215) 740-0973 Email: ride_with_cb@rocketmail.com Web: www.phillybikeclub.org Weekly Tuesday Runs With the Manayunk Running Club.

Time: 6:30 – 9 pm Place: Sports Works, 4320 Main St., Manayunk, Philadelphia, PA Email: info@manayunkrunning.com Web: www.manayunkrunning.com Weekly Wednesday Group Runs Time: 6 pm Place: Jenkintown Running Club, 416 Old York Rd., Jenkintown, PA Phone: (215) 887-2848 Email: bob@jenkrun.com Web: www.jenkrun.com Thursday Night Group Runs Finish at Lululemon for a yoga stretch!

Time: 6 pm Place: Philadelphia Runner, 1601 Sansom St., Philadelphia, PA

Weekly Phone: Laura, (215) 972-8333 Email: laura@philadelphiarunner.com Web: www.philadelphiarunner.com/

DiabetesTech This group meets every three months on the first Wednesday evening in its Wynnewood office to discuss issues pertinent to insulin pump use. Topics include research updates, new technologies, management techniques, lifestyle issues and creative problem solving.

Each meeting features a guest speaker or interactive activity. Refreshments are served.

2012 dates: June 6, Sept. 5 and Dec. 5 Who’s invited: Anyone who uses insulin along with family & friends Time: 7:30-9 pm Place: Integrated Diabetes Services, 333 E. Lancaster Ave., Wynnewood West Shopping Center, Suite 204, Wynnewood, PA 19096 Phone: (610) 642-6055 Web: www.integrateddiabetes.com Asperger Syndrome Family/Caregiver Support Meetings All parents and other adult family members or caregivers of children with Asperger syndrome and similar diagnoses are welcome. Meetings are held the second Tuesday of every other month. The group's mission is to raise public awareness, advocate for improved education and services, and provide support and information. There is no fee for the meetings. Call for information.

Time: Second Tuesday of every other month, 7:30 pm Place: Grace Chapel, Darby and Eagle roads, Havertown, PA Time: Third Tuesday of every other month, 7pm Place: Avon Grove Charter School, 110 E. State Road, West Grove, PA Time: Third Thursday of every other month, 7-9 pm Place: Good Shepherd Lutheran Church, 132 E. Valley Forge Road, King of Prussia, PA Phone: (610) 449-6776

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50 I PhillyFIT

Schedule your free consultation 15 N. Presidential Blvd. Suite 200 Bala Cynwyd, PA 19004 www.picscenters.com May/June I 215-396-0268 I www.phillyfitmagazine.com

If you are one of the millions of Americans who suffer from lower back or neck pain, you know how debilitating it can be.

Burning, shooting nerve pains and muscles in constant spasm make even the simplest movement an ordeal. Often, just finding a comfortable position is virtually impossible.

Traditional treatment starts with medication and bed rest and ends with the prospect of surgery – a painful, expensive, frightening experience. Treatments such as acupuncture, epidural injections, hot/cold therapy, massage and other "therapeutic" techniques may offer limited relief.

Considerable research has produced a relatively new therapy that is highly effective in treating intervertebral disc problems.

This treatment, known as Decompression Therapy, has opened the floodgates of new patients to Tri County Pain Management and Precision Pain Management Centers.

Decompression Therapy is a traction-based procedure that can relieve pain associated with disc herniation, degenerative discs, posterior facet and compression-related syndromes. It also enhances the healing process and renders quick, effective and amazing pain relief that enables most patients to return to a more active lifestyle! It is an FDA-cleared procedure, and most insurances cover traction therapy.

Decompression occurs as a result of an improved understanding of how to reliably cause the spine to "unload." The vertebral separation causes a vacuum or a centripetal force in the disc, which results in a "phasic change in pressure." This "vacuum effect" helps in the retraction (pulling in) of the extruded disc material.

When the disc retracts it can stop putting pressure on the spinal nerve or spinal cord. Thus the term "Decompression."

Once the nerve is decompressed, a significant amount of patients will notice a decrease in arm/leg pain.

Someone who has previously not found relief through other treatments is a perfect candidate for this treatment.

Decompression Therapy may also be useful in determining the overall prognosis of passive care and expediting the phase-in of rehab protocols. Clinical findings suggest Decompression will create a relatively quick initial response. Patients who do well tend to feel a sense of relief (which can be direct pain cessation or a centralization of pain and/or reduction to an ache or stiffness) within six sessions. Full relief, if attainable through this passive treatment, can be in as soon as a few weeks.

(Occasionally a "stubborn" pain syndrome may continue to improve slowly over 15 sessions, though this is not the norm.)

Often, patients will be treated in 4-6 sessions and notice enough relief to allow active rehab to begin. Their Decompression may continue (pre- or post-rehab depending on the methods chosen) for 4-6 further sessions before discontinuing or reducing the frequency. Typical frequency is 3-5 times per week. The extent and seriousness of the symptoms will determine if more than 3 sessions per week should be used. Treatments only take about 25-30 minutes, and again, most insurance companies cover them.

For more information on how you can benefit from the Dynamic Traction System (DTS), call Tri County Pain Management Center 215-957-5400 or the Precision Pain Management Center at 215-657-9393.

See our ad on inside back cover