May-June 2013

Patrick Bryan Philadelphia, PA

Chelsea Durkalec Philadelphia, PA

Linda Wood-Hoyte, 70 years old (young!)

Dix Hills, New York Photo by John Bayley

INSIDE:

HEALTHIER AGING ADULTS Inspirational Weight Loss Stories

• Running the Right Way

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May/June I 267-767-4205 I www.phillyfit.com

May/June I 267-767-4205 I www.phillyfit.com

PhillyFIT I 3

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DeliciouslyFIT Haven’t found Mr. Right?

Not ready to start a family?

Then preserve your fertility potential!

Black Bean Quinoa Stuffed Zucchini Nourishes: 6

Ingredients: 3 medium zucchini 1 cup quinoa (any color or tri-colored) 2 cups chicken or vegetable stock ½ can black beans, rinsed ½ cup frozen or fresh yellow corn 1 tsp. canola oil ¼ cup diced red pepper ¼ cup chopped red onion 2 minced garlic cloves 1 T chopped parsley 1 fresh lemon Salt and pepper to taste (try pink Himalayan salt)

Methodology: Preheat oven to 400 degrees.

Wash zucchini, discard ends and slice in half lengthwise. Scoop out the seeds (hollowing out but leave some pulp at the ends to resemble a canoe) and set aside. Rinse quinoa well in a colander and set aside to dry. Sauté onion, pepper and garlic in oil on medium heat until tender. Remove and add quinoa to pan stirring frequently until a nutty aroma is noticeable (5-8 minutes).

Add stock and vegetables to quinoa and cook until liquid is absorbed (15-20 minutes). Set aside and fluff quinoa. Add corn, beans, parsley, seasonings and squeezed lemon juice.

Spread mixture in the zucchini and place on baking tray. Cover with foil and place in middle to upper rack for 15 minutes or until zucchini is tender.

Did you know that...

• Your egg quality decreases as you get older • Your chances of becoming pregnant decrease with age • You can freeze your eggs and preserve your fertility potential

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.

May/June I 267-767-4205 I www.phillyfit.com

PhillyFIT I 5

Begging for Change

publisher’s page

I’m not holding out a can, but rather a “can-do”.

My kids are counting on it.

I know I’ve touched on this topic before, but lately I’m feeling like a flower that’s just opened up to drink in the Spring’s warming rays after being buried in the cold dirt all winter. Metaphorically speaking, I’m alive again. But, it didn’t happen over night and it would have NEVER happened if I had let my own pesky fears swallow me whole.

Haven Can Wait Recently, I had decided to rent out my home.

After fifteen years together, my home has seen the good, the bad and the ugly. It’s a part of me somehow, and I can’t help but wonder if it’s “feeling the pain” along with me. Weird, I’ve moved back home with Mom. Yes, another long story. Suffice it to say, I am letting go of my safe-haven. Now don’t get me wrong, I don’t think you get much safer than being back with Mom. One side of me feels brave and strong again, but my better half is asking me, “Oh gosh, why am I even doing this?”

Up until recently, I was white-knuckled about the whole ‘letting go’ thing, but no longer can I hold on tight to things just because they’re comfortable, easy or soothing or just because in some strange way, they define me…right? The self-made temporary “heaven” (and yes, haven) I carved out for

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Mommy and Savannah

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Nearly everyone who visited would remark not how, "aesthetically amazing the home was" (because it wasn’t, it really was, and is, just sort of common) but how, "amazing the feeling of love and life was in the home." Sometimes it’s all about the things you can’t see with the naked eye that truly mater. PRIDE riddled me, and I think it may have carried over into other aspects of my life too, uh um…PhillyFIT. PhillyFIT was born here, too. Another huge plus to the home we now call 868 (the house number).

Truth be told, I flirted with the idea of even selling my home recently, after the first disastrous tenants were evicted within six months. But after twenty showings, many turned down mortgage applications and a few ‘below sea-level’ offers, I totally and completely woke up!

my family and for me commenced with a little, shoebox-sized, unlived in, broken down home some fifteen years ago that no one in his or her right mind would have purchased. That is, but me.

Now though, it just feels like it’s time to change things up a bit.

The shoebox, which was slowly put back together by me and my kids, is now tattered somehow to us, and my inner soul is on a serious quest.

The memories and the love that poured out of the walls in my home are indescribable. It was an empty house for over a decade before I bought it and it was pretty raw and gloomy. It didn’t even have a two-twenty line for an electric dryer. Think a no-frills, never updated box with ancient and even broken windows, rottedout seals, original metal kitchen cabinets and a tiny square for counter space. But at the time, I closed one eye and held my breath the day I bought it because the vision in my mind was so vivid and intense, and beautiful! I could see it and feel it. It was calling my name as I tried to walk away. It spoke to me like a little pound puppy. I knew it was mine as soon as I opened the creaky front door, but more so once I looked out the back door. The grassy, near acre yard had promise of kids and pets running around, screaming and barking with delight and plenty of privacy, which is something that I desperately craved and needed even at that time of my life. Let’s say I’ve battled more than one curve ball over the years.

One paycheck at time, one bonus at a time, each window got replaced, one wall knocked out, each wall painted. For what seemed like an eternity, each dollar was earmarked for a DIY project of some sort. Over time, it morphed into a respectable crib – complete with custom skylights, a pool, deck, fireplace, Jacuzzi, and more. But it wasn’t so much about the objects we put in the home. It was more about the feeling of being together in it; the memories—both good and bad — made each passing day.

Happiness and togetherness, two words that really work for me.

And when I say twenty, yes, twenty kids at a time sleeping over, there were many (happy) sleepless nights here.

No one loved the home? I thought EVERYONE did? No one appeared to be feeling the love here the way my family once did?

How could it be? Our house was totally empty; I was told it would “show better” this way. Huh? My poor realtors think I’m totally nuts! I’m sure of it— what a wishy-washy blonde I’ve been, because as of today, I took it off the market and reclaimed it for myself (and my entire world actually) again! NO WAY, I am not getting rid of the one thing that I can honestly say is the root of my family’s soul, our home! The decision was made, accompanied by feelings of relief, excitement, and utter panic! Darion, my fifteenyear-old, love bug, and I went on a bargain furniture-shopping rampage and put it all back together in one day! Shazam! We had the sales people at Raymore and Flanagan on their knees and I taught Darion the fine art of negotiation (grin).

I’m a chicken, or brilliant, but I knew in the bottom of my gut, in the deepest of my soul, I just couldn't let go of EVERTHING; this was one thing I needed to keep. Does having to walk away from a relationship mean walking away from everything you built before that relationship even began? Hell no! Yep, I am rebuilding my home and filling it back up with love. For a nano second I worried about the realtor’s thoughts of me, but I don’t really care if I’ve left them scratching their heads the more I think about it. The lesson learned was just too big to be worrying about anything at this point. And quite honestly, those folks were part of my journey and awakening, whether they know it, or even care. Subsidiary lesson learned – let go of the fears that you can’t really control Jami (worrying about letting others down) when in reality, they were let down for a momentary minute, and replaced me with another eager-to-sell customer.

Change to Charge I am emotionally charged and believe it or not, I am mentally and physically realizing this isn’t just some emotional panic attack.

It’s my life, my love and my children’s roots, and it matters. In fact, we really haven’t lost that much in the big picture anyway!

We have managed to forgive and still love and remain friends with those in our past, who are no longer part of our inner family. It’s true; life is the thing that happens when you’re busy making plans.

I was so focused on a solid, smart plan of re-building a life that once sort of happened and guided me away from moving forward.

May/June I 267-767-4205 I www.phillyfit.com

PhillyFIT I 7

And, well, I just wasn’t ready to part with my roof and four walls, so renting out our home seemed like a decent, creative option to provide additional income and step away from it all for a bit. In my heart, my efforts to find solutions for the greater good were well intended. But in the end, I couldn’t bare the suffocating emotions that accompany good-byes. Saying so long to your home can be harder to do that saying good-bye to people! Who knew?

For a second, I felt like this “rebuilding” thing was a cruel joke, but now it feels even more exciting than the first time around. No wonder I live with this eternal flame of optimism that no one can blow out, not even me. I get it - live your life, let your fears go.

It’s worth it!

If you’ve followed my Pub Page over the past year, you know that unforeseeable “circumstances” bit me in the ass (chomped down really freakin’ hard actually). Realities and priorities shifted at the speed of light. I had the carpet pulled out from under me so many times; it felt like I had a mean rug burn. And yes, it hurt my (not so fit anymore) bum. I really had no other choice. I did go from change to charge, motivated by the future promise of good things to come, because I’m at the helm again darn it! And maybe now, I can settle back in to my life and get working on this ‘glum bum’ of mine again. After all, this is the home of PhillyFIT too, and I better be sure I’m living up to it!

Look, I’m a single mom in the throws of re-evaluating my life and just finally realizing that there is “nothing to fear except fear itself”. When starting any new venture I always ask myself, “What’s the worst thing that could happen?” And so, I have decided to take on new challenges (added a new level of marketing options to my clients) and upped my game in the work place. I think of it as adding a few more weights to the barbell. Much like work in the gym, I am hopeful that acclimating to this new role of helping clients internally at their own businesses will become more natural over time and will only serve to build nice lean muscle! Rebuilding our home, adding more work to my load, it’s allgood. We’ve all been there-done that once or twice in our lives. This time it’s my turn again. But maybe living a life insanely busy really IS what makes me tick? I’ve been told that this speed suits me well before.

Maybe I’m Really a Cat There are days when I feel like I’ve lived nine lives. But much like those darn cats, I’ve managed to land right side up on my feet after each fall (albeit a bit wobbly).

Right now, there is only hope and love moving forward, thanks to all that I have learned. I need to own it, and be thankful that I have learned so darned much. Took me longer than most, but I believe I’m finally there.

Hey, the weather’s great – get out there and get fit!

Meow! xoxo

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Jami’s Five for Dealing with Change

1. Make a time capsule Gather up old pictures, keepsakes and meaningful items having to do with your big change. Keep it simple. If you’re moving, it could be a few flowers from your lawn or even a key from your home. Bury it in a place you know you can go back to twenty-five years from now.

May/June I 267-767-4205 I www.phillyfit.com

2. Take things off your computer and burn to a disk or external drive This is a biggie. I’ve found that old photos, old documents, etc. can really make it hard to move on and detach. This is an oftenoverlooked process that may take some time, but in the end there will be no pesky emotional remembrances on your computer.

Cleansing your electronics (phone too) can be very cathartic and I highly recommend it!

3. Write down lessons learned/Be creative Gosh, every country song I know is a bit of a ‘coulda, shoulda, woulda’ melody. Try taking a stab at writing your own song about weathering through your own personal storms. You may just opt to write a poem about moving on and not looking back. This is something you can do with the entire family, if appropriate (every person could take a stanza).

4. Look for signs I know this one sounds hokey, but I really believe that if you’re open to receiving signs of assurance from “wherever,” you’ll feel validated in making your change. Read those fortunes inside those

PHILLYFIT FAMILY

Published by: Jalynn Concepts, LLC Publisher: Jami Appenzeller Art Design/Production: Jessica Binder Copy Editors: Heather Hoehn, Bev Appenzeller Cover Photography: Picture of Patrick & Chelsea by Sean Gomes.

Picture of Linda by John Bayley.

Publishers Page: Photo of Jami & Savannah by Joe Chielli, Church Street Studio, Phila., PA Calendar Of Events: John Beeler Ad Sales: Jami Appenzeller - jami@phillyfitmagazine.com Rita Henry - rjhenry659@aol.com Distribution Manager: R.I.P. Jim Appenzeller All inquires are welcome...Call us NOW! (267)767-4205 www.phillyfitmagazine.com Jami@phillyfitmagazine.com 21 Sunnybrook Dr., New Britain, PA 18901 Advertising Deadlines: Reservations for the July/August 2013 issue: Ad Reservation Due By: June 5, 2013 Ad Copy Due By: June 10, 2013 PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bi-monthly, distributing magazines to more than 800 locations in the Philadelphia, Bucks, Chester, Delaware and Montgomery Counties. Address all submissions of advertising, calendar entries, photos, inquiries and letters to the above address. PhillyFIT Magazine does not assume responsibility for unsolicited materials. PhillyFIT Magazine will assume that all unsolicited materials are being submitted for possible publication and should the material be published, no fee is due to the submitting party. It is our understanding that the submitting party holds models' releases on photographs submitted. PhillyFIT Magazine does not knowingly accept false or misleading advertising or editorial content, nor does the Publisher assume responsibility should such advertising or editorial appear. PhillyFIT Magazine reserves the right to edit letters to the editor and other submissions for clarity and space availability, and to determine suitability of all materials submitted for publication. Before implementing any exercise or diet modification mentioned in PhillyFIT Magazine, readers are advised to consult with their physicians. No reproductions of printed material are permitted without the consent of the Publisher. All rights reserved. plus.google.com/u/0/104869413385959199641/posts www.facebook.com/PhillyFITMagazine www.twitter.com/PhillyFITMag

cookies! Watch the news, listen to the radio or just go for a drive in the car or a walk. I just taped one to my oldest son, Derek’s, bedroom door actually! Sometimes signs are all around you – you just have to be in the right frame of mind to soak them in. My late, father sends me signs all the time. I just know it; they’re too personal and too eerie not to be silent, yet strong messages channeled to me in clever ways.

5. Exercise Ha! You know I had to FIT it in somewhere. Oftentimes, big change is accompanied by feelings of depression. IT DOESN’T HAVE TO BE DEPRESSING! Letting go is quite a mournful process (I get it). There’s nothing better than releasing some powerful endorphins. The best way to do that my friends is to get your heart rate up. (Okay, so those of you with your minds in the gutter, you know what I meant.) Even taking a walk around the block counts. Start working out three times a week for at least forty-five minutes and the blues will scram, and so will those pesky pounds you hate too.

letterstothepublisher PhillyFIT, I have been a fan of yours for several years now! Your magazine is a total inspiration!

Andrea Hill Jami, I applaud your unabashed approach to life. The open door you provide to your life is courageous.Your point blank honesty is admirable and refreshing. I REALLY like that about you! Head bowed from beneath the sacred Rocky Mountain peaks with reverence, honor, and deepest respect.

Be well.

Namaste, The Mad Swede Jeff Kildahl, CWC | ND | PhD Jami, Just noticed a new issue of PhillyFIT is out, AWESOME! I need to get a bit more serious about my OWN writing, but I'm happy to say that you guys do a tremendous job. CONGRATS! Can't wait to read and to ogle the bodies on Philly's Fittest :) By the way, your article about FAMILY and being in the Sandwich Generation is SPOT ON! Thank you! My wife and I are raising five kids AND supporting our two sixty-three year old mothers. The pressure is unreal, but your writing puts things into great context.

Thank you for sharing!

Hope you are well, and I am SO READY for Spring!

All my best.

Very respectfully, Spencer L. Baker, LCDR, SC, USN

May/June I 267-767-4205 I www.phillyfit.com

Hi Jami!

On a recent visit to Philly one Friday night, my family and I stopped in a Wawa for a quick snack. Thankfully, I saw your magazine and was very excited to read it! Thank you for publishing a local magazine dedicated to fitness! Fitness has been a long time hobby/passion of mine. I have taught in many gyms and come across numerous Nancy Hutchinson, NJ Hi PhillyFIT! I LOVE your publication! It’s my favorite because its local, so well done and also my personal mission to improve the quality of life for my fellow humans, which starts with those in my home town!

Chris Aldae Jami, Just read your "Family Full Circle" in the March/April issue......KEEP ON "RANTING" (as you put it) Sweetheart! You're AWESOME!!!!!!

Jack Hickey Hi Jami, I am running a wellness program at our company and would like to know if we could get about 20-30 issues mailed to us each time they come out.

I have a reading and information area for fitness in our Lunchroom and people love your magazine.

My address is below if it is possible, I hope so, I love it too!

Thanks J Best regards, Sue Sowden

PhillyFIT I 9

NutritionallyFIT

Juice Your Way to Better Health!

By Marty McLoughlin

handle things like seeds and nuts easily. Some emulsifiers spin so fast that they also make hot soups, depending on the speed and length of time left to blend.

P

eople are currently being bombarded by supplement companies, celebrities, talk show doctors and ‘new university studies’ all claiming to make you healthier by swallowing a pill, mixing water and powder, putting drops under the tongue or drinking a ready-to-go concoction. What are the main marketing strategies of these so called medicine men and companies? The products are supposed to save time, easy to ingest if you are on-the-go, and reported to have better and higher concentrations of ingredients needed to produce fast results. Meanwhile the sales representatives are winning vacations and cars and the parent companies are building their own football stadiums with the profits.

What ever happened to eating regular food to promote one’s health? If you want to ingest raspberry ketones, why not just eat raspberries? The argument of the companies endorsing the products is that you can’t eat enough of the whole food to get the benefit provided by their concentrated supplement. Well, perhaps we were not meant to rely on one product for its isolated nutrients. If you are in pursuit of a healthier body, more energy, a stronger immune system, less inflammation and cancer prevention, then it is time to pass on the “trust me, it’s in there promise” and to invest in a juicer or emulsifier. “What is the difference,” you ask? The answer is quite simple.

- A juicer extracts the liquid from the pulp, usually by centrifugal force and sends it to a collection container. The pulp can be used as compost in your garden or as additives in soups.

- An emulsifier works like most blenders. They blend the pulp almost completely to a liquid, keeping all the fiber intact. They 10 I PhillyFIT

There are pros and cons to both machines. Some people are very sensitive to fiber as it can irritate the stomach and digestive tract, making juicing a more appropriate choice. However, diabetics may get too high of a blood sugar from juicing too many fruits, not having the fiber to slow down absorption.

Juicing will reduce food cravings and increase the amount of vitamins and minerals in the basic diet. It is also widely known that most Americans do not consume the twenty-five to forty grams of fiber the FDA recommends daily. The benefits of fiber are numerous. Fiber promotes intestinal health, motility, and satiety and lowers the risk of heart attacks, high blood pressure, strokes, obesity and certain cancers. It also slows the rate of digestion, which helps to maintain a better, more stable blood sugar (promoting body fat consumption as fuel) and reduces the risk of type 2 diabetes. Fiber also helps to lower LDL (bad cholesterol) levels and always makes you feel full.

We all know the name of the most famous “juicer” of all time, (no not Arnold) Jack LaLanne. The godfather of fitness, as well as an exercise and nutritional expert, promoted his machines and juicing for years. Living to a super healthy ninety-six years young, one must ask, “How much did juicing and emulsifying have to do with it?” I had the honor of meeting Jack in 2006.

While visiting the Arnold Fitness Expo in Columbus, Ohio, I showed up early to a public speaking event where he was the keynote speaker and I asked the doormen if I could get a picture. Long story short, they let me in and I had the unbelievable opportunity to sit around a table and talk with Jack and his wife in an empty room with no interruption. No, he did not promote his juicer. His first words to me were, “If you were a pretty girl, I’d be getting your phone number right now.” He was ninety-one and so full of life. He had the youngest and bluest eyes that I have ever seen to this day. That was when I knew it was time for a change in my diet; the conversation was life changing.

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PhillyFIT I 11

So, what do I juice? How do I know how much to use? What mixes well with what? These are the questions I am asked on a daily basis. The answer again is simple - try everything! I say, “Different strokes for different folks!” There is truth that many citrus fruits do not mix well (meaning, lemons and oranges and grapefruits) and the flavors tend to try to compete with each other. Using a citrus fruit with some berries, carrots or an apple will produce more subtle blends. Apples blend well with almost anything and they have a very low glycemic load so they will not explode the sugar content of your finished product like melons and pineapples can. Apples can be dropped in the juicer or emulsifier, with skin intact with no worries; however, they should be cored to remove seeds as they contain arsenic, a poisonous substance. Pits should also be removed from cherries and other fruits. The rinds of citrus fruits should be removed before adding in either machine.

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Most doctors fail to address the root cause of diabetes and are too quick to push drugs as the only option. After years of using medication without addressing the cause, doctors often recommend insulin. This approach is like pouring gasoline on the fire and can ultimately make your condition worse.

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There is a great push these days (thankfully) towards organic produce. I know, I know, it is SO EXPENSIVE to buy organic.

Here is a little trick: don’t put as many processed foods and sweets in the shopping cart and put that money towards the organic produce. If you are not sure if your produce is organic, look at the sticker on it. If the number begins with a nine it is organic. If there is a number four, it is conventionally grown using pesticides and insecticides. And if it begins with an eight, it is a GMO (genetically modified organism). Apples, strawberries, peaches, grapes, and other fruits that you will be consuming the skin of, should always be organic since that is where the chemicals build up. All vegetables should be organic as the whole plant is usually sprayed. This is your chance to support the local organic farmer, become part of a CSA (community supported agriculture) or go pick-your-own.

Juicers and emulsifiers can cost anywhere from one hundred to one thousand dollars. Take careful time to select only what options you really need. It will not take long for you to become a juicing aficionado. Most people feel a noticeable difference in energy and mental alertness on the first day and it only gets better from there. My advice is to take notes, write down the combinations that you liked the most. This practice will help you make grocery store lists and limit guesswork, but never stop experimenting. Try to keep a ratio of about half of your glass being greens like kale, collards, spinach and broccoli while using carrots and apples as mild sweeteners. Then start experimenting with squash, sweet potatoes, cucumber, beets, cauliflower and more.

Happy juicing! I hope it brings you all the energy, mental focus and health benefits it has brought me. Keep a watchful eye for upcoming recipes from me in PhillyFIT Magazine, I promise to keep them coming. Looking for a recipe? Good, because I have a couple for you.

ANTI-INFLAMMATORY COCKTAIL -5 large florets cauliflower -2 cups spinach -1 cup cranberries -1/2 apple -1/4 lemon This can be for a juicer or emulsifier.

SUPER GREEN ENERGY DRINK -1 whole cucumber -8 stalks celery -2 large kale leaves -1 handful parsley -¼ lemon (with rind if organic) -1 inch piece ginger This recipe can be used for juicing or emulsifying.

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. 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.

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PhillyFIT I 13

PhysicallyFIT

Energize Your Body!

Add Years to Your Life and Life to Your Years

By Dr. Joey Gaglioti

Americans today are seeing more sickness and disease than ever before. Some of the biggest culprits include cancer, Alzheimer’s, Parkinson’s, autoimmune disease, chronic pain and fatigue and fibromyalgia. People are sick and tired of being sick and tired, and finding the mainstream solutions to be temporary at best. There are more hospitals and doctors performing surgeries than ever before, and yet people are still sick! We are in a health care crisis today and not all of the answers to our problems are found at the hospital or the doctor’s office. Common misconceptions have us turning to drugs first and foremost, however, we fail to realize that it all starts with preventative care and by leading a healthy lifestyle.

As humans, we must advocate our own health care, and educate ourselves on the incredible healing capabilities your body naturally possesses. Most people don’t take the fundamental steps needed to ensure good health until it’s too late. Unfortunately we live in a crisis-based community, and rely on reactive practices rather than proactive and preventative health maintenance. It is only after illness strikes that we start implementing positive lifestyle changes.

People should not wait until obesity and diabetes set in before they start healthy practices. This mentality is no different than waiting until you are seventy years old to save for your retirement.

Getting older doesn’t have to include constant trips to the doctor’s office, feeling sluggish and remaining sedentary. A human being has the potential to live for one hundred and twenty years. If such is the case, than seventy should be the new forty! It’s never too late to start living a vibrant and energetic lifestyle; one that can add life to your years and years to your life. Remember, sickness and disease happen because we let it happen, and it is due to a lack of knowledge and proper planning.

One of the most common complaints I hear from men and women who are approaching retirement, are all of the aches and pains they experience daily. Many of my patients come to me complaining of limited mobility along with pain, poor balance and decreased strength. People, who experience these ailments, often become very frustrated and mentally discouraged. The pain and stiffness is often attributed to arthritis, which is inflammation in the body. We all deserve to live a much more fulfilling life, rid ourselves of these toxic habits and banish all the pain that comes with it. This may

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sound intimidating, but it’s a lot easier than one would think. The first step to living an ENERGIZED lifestyle starts in the kitchen.

Learning about the benefits of super foods, and developing better dietary habits that will reduce inflammation.

SUGARS: THE ENEMY We want to learn how to reduce processed sugars and refined grains. When we refine grains we remove all the good fats, protein, antioxidants and fiber. The resultant, referred to as "Frankenfood," is stripped of all essential nutrients, which in turn creates inflammation that damages the cushioning in between our joints known as hyaline cartilage. This damage results in pain and stiffness especially in the morning.

NOT ALL FAT IS BAD We want to swap out the bad fats we consume and replace those with good fats. According to the research, it is the bad fats that are really contributing to heart disease and neurodegenerative diseases like Parkinson’s and Alzheimer’s. Some examples of bad fats are hydrogenated oils also known as trans fats (vegetable oils) and omega-6 fats (grain fed animal products, processed salad dressings).

We want to load our body up with good high quality fats like coconut oil, olive oil, and omega 3 fats such as flax, chia, and hemp. Without these good fats we are going to have problems because the cells are under constant attack from free radicals, viruses and bacteria. There’s a constant war on the surface of the cell membrane, so it’s incredibly important to have a strong front line with these good fats that keep the cell wall robust, stable and intact.

KNOW YOUR MEATS The conventional meat supply is riddled with steroids, hormones and antibiotics, which are highly toxic and attributed to many diseases today. We want to start eating more organic, grass fed meats, which are completely natural. Those are anti-inflammatory, which are phenomenal for our joints.

PROPER HYDRATION One of the most important things we can do to live a more ENERGIZED life today is simply drink clean, alkaline water. Most people are totally unaware that

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standard tap water is loaded with fluoride, heavy metals and chlorine. When these chemicals such as chlorine enter the body they bind to the thyroid, wreaking havoc on your metabolism and can make it difficult to get rid of unwanted fat around the belly and slow your energy.

Getting more clean water into our bodies everyday not only helps prevent weight gain and cloudy thinking, it actually prevents cancer.

Since cancer thrives in an acidic environment, we want to get clean, alkaline water into our body everyday. One great way to do that is to add freshly squeezed lemon into your water. This keeps the soft tissue structures surrounding our spine well hydrated, which is critical to prevent disc degeneration and shrinking as we mature.

GET MOVING AND STAY MOVING: Our ancestors had very strong and fit bodies. In order to survive, people were forced to constantly be on the move, hunting and gathering or even running for their lives. Unfortunately, we have become a society of convenience, looking for the quickest, easiest solutions. We literally do not have to leave our doors if we don’t have to.

As you grow older, an active lifestyle is more important than ever.

Regular exercise can help boost energy, maintain your independence and manage symptoms of illness and pain. Properly performed exercise can stimulate metabolic systems within the body that can drastically slow the aging process. Not only is exercise going to keep you looking young, it will promote healthy mood and keep your brain sharp so you can do everything you need and want to do.

blood for up to thirty-six hours after H.I.T. HGH is scientifically proven to build muscle, bone, immunity, and burn fat. Additionally, HGH helps those aches and pains in the hands and knees by rebuilding the natural cushioning in between our joints known as hyaline cartilage.

ENERGIZE Your Fitness into Your Golden Years - Tips for Getting Started

1. Focus on Balance and Coordination: As we age, our reflexes slow down and our muscle tone decreases.

Also as we get older, the typical person is prescribed many different medications with side effects such as dizziness, confusion, disorientation and/or slowed reflexes. The result of all of this is poor balance and coordination. To prevent this from happening, follow an ENERGIZED lifestyle plan that focuses on reducing toxins in the diet and exercise regularly. Exercise builds strength and stamina, which prevents bone loss, improves balance, reduces your risk of falling and helps with mood. Try standing on a stability disc while holding a wall for support. This is a great way to challenge your brain and muscles to build strength and balance.

WHICH EXERCISES ARE BEST? The first thing you want to do is have a conversation with your doctor. Tell him or her that you are taking charge of your health and want to reduce your medications and start exercising. They should be ‘high fiving’ you and helping you reach your goals.

Considering the fact that your neuromuscular system is programmed to thrive when challenged. Therefore, you must set goals and strive to achieve them regularly. While taking a leisurely stroll through the park on a sunny day sounds like a great form of exercise, for most people, it simply does not challenge the body sufficiently to promote the powerful anti-aging characteristics built within your body.

To take full advantage of these inborn mechanisms that slow aging, improve immunity, build muscle, burn fat, we must do something called high intensity training or H.I.T for short.

Don’t let the term scare you; “high intensity” is completely relative to each person. When we perform bouts of exercise that are of our individual highest intensity for only about five minutes, something extraordinary happens within our body! We awaken a deep-seated, inborn mechanism in our body that lays dormant in most Americans today, but that was the key to keeping our ancestors strong and healthy. This hormone, human growth hormone (HGH) is considered the quintessential anti-aging hormone and is elevated in our May/June I 267-767-4205 I www.phillyfit.com

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2. Start Slowly: If you haven’t been active in a while, first check with your doctor to see if you are ok to start exercising. Once you are cleared, build up your exercise program steadily, challenging yourself more and more each time.

3. Use Large Muscle Groups: Perform any functional movement that focuses on multiple muscle groups. Properly executed squats and push-ups can challenge the entire upper and lower body. One simple exercise is simply sitting down in a chair and getting back up, focusing on pushing your weight through your heels. When seated, extend one of your legs and point your toes. Do that for about fifteen times and then switch legs.

4. Warm Up and Cool Down: Warming up and cooling down are extremely important, especially in the mature population. A proper dynamic warm-up is done to raise the core body temperature and increase blood (oxygen) flow to your muscles to prepare your body for physical activity. If you exercise cold, it’s like trying to stretch a rubber band that has been in the freezer.

A proper cool down is important after you’ve reached your target training heart rate to recover gently. The main reason that you are “cooling down” is to slowly reduce your pulse so that you can return blood from your muscles to your heart in sufficient quantities to rid the muscles of lactic acid (the chemical produced during training). Stopping a workout suddenly lets the lactic acid pool in the muscles, leaving your sore longer and potentially prolonging the next time you exercise.

Additional Information: A wellness-based chiropractor can help you customize a healthy eating plan, exercise regime, and correct dangerous misalignments in your spine that are causing pain and dysfunction in your body.

Dr. Joey Gaglioti is a Corrective Care Doctor of Chiropractic, health and wellness enthusiast, nutrition guru and the owner of Trinity Chiropractic in Chadds Ford, PA. Dr. Gaglioti focuses on an area of Chiropractic called structural correction and incorporates a full circle approach to health designed for each individual. It is Dr. Gaglioti’s goal to Inspire and lead others to live healthier, more proactive lives by means of a natural, holistic approach. For more information visit Dr. Gaglioti on the web at:www.chaddsfordchiropractor.com.

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Orienteering

PhysicallyFIT

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Give Your Brain a Workout Too!

By Kathy Urban

Imagine walking or running in the woods. Armed with a map, compass, and your wits, you find your way through unknown terrain. You scan the woods for a boulder, a pit, a trail turning.

Searching for orange and white flags in the forest. Navigating your way along trails and streams, across meadows and through woods, you feel totally connected with your surroundings. You sense, rather than see, other competitors around you. You are orienteering.

Orienteering is the “thinking sport”, and can be enjoyed by those of any age or fitness level. You can go out alone, or in groups. Want to try orienteering for the first time? The Delaware Valley Orienteering Association (DVOA) puts on events almost every weekend. There is a range of courses for everyone – beginners can try a White or Yellow course, and a club member will give you some instruction before you head out. The cost is modest – non-members can go out for about ten dollars, and that includes a beautiful detailed map of the park with the controls and a clue sheet. You get to keep the map.

The Delaware Valley has beautiful parks, woodlands, forests and gamelands. French Creek State Park is the home of American Orienteering, and hosts several events each year, but DVOA has maps on hand for New Jersey, Delaware and Eastern Pennsylvania.

For a schedule of events and lots of information about orienteering in the Delaware Valley, check out DVOA’s website, www.DVOA.org. Their website says “All Welcome”, and they mean it!

A runner finishing a sprint on campus at Tyler A control at Norristown Farm Park

If you decide you love the challenge of off-trail navigating and running, you can begin to compete with world class runners.

Some DVOA members are elite runners who travel all over the planet to compete with the best in the world on their turf.

Others are weekend warriors who put on their shoes and club shirts every Sunday. Age and gender classes and electronic timing for splits mean you can compete with your peers and compare splits after every event. Even the worst run can have some bright moments, and they keep you going!

Courses can be White, Yellow, Orange, Brown, Green, Red and Blue, with White being on the trail, with simple navigation. For your first time out, try White or Yellow. You can always come back and try a more advanced course. Red and Blue courses are very challenging. They are quite long, and require the ability to be one with the map. You have to read contours and features and make decisions on the fly.

Because finding a control on most courses requires some offroading, long pants are strongly suggested. You’ll want to wear your favorite hiking shoes. Insect repellent is not a bad idea, either. Club members can fill you in on the traditional “tick check” routine. Orienteering, by the way, is rain or shine.

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PhysicallyFIT

SHINE LIKE A DIAMOND!

By Mary Nearpass

Some of the most mundane moments we live become life-altering ones we’ll never forget.

“What happens when a mascara-fixated, vodka-tasting, chocoholic, handbag-fanatic, fashionista, big-city, single woman in her forties, who’s dated everyone in the tri-state area finds a small lump in her breast?” That’s the question that makes for the following powerful yet poignant memoir.

When Randi Rentz’s, a beautiful, vital, Master’s-trained, special education teacher father passed away, she found herself in his attic a few weeks later cleaning up his belongings, which was the beginning of an unforgettable journey that happened four years ago.

“I was in my father’s attic, pushing, pulling, and throwing the junk away he accumulated over the forty years he lived in my childhood home”, she says. “I was going through his personal effects, bent for several hours. I kept getting a sharp, shooting pain under my breast like someone was slicing me with a scalpel.”

Randi thought it might have something to do with her back, so she went to her chiropractor. As she was lying on her stomach getting adjusted, her breast really hurt, which was very unusual.

She knew something wasn’t right, so she called her doctor and asked for her mammogram to be moved to a closer date.

From there, she had tests, ultrasounds, even a visit to a surgeon to see if he could detect what was wrong. Nine and a half weeks after her father passed, Randi received the news.

Knowing is Just the Beginning “I was in my car driving at 3:12 p.m. on a sunny day on April 30th, 2008, when my surgeon called, and asked me to call him once I got home. I insisted on having the conversation right there and then. He asked me to pull over because he didn’t like to deliver good or bad news over the phone as people were driving.

I pulled over. He said he got the pathology report back, and in

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reading it, saw that the cells were conducive to ductal carcinoma.

He said, ‘You have breast cancer but you’ll be fine.’ And I was silent.”

“I was hearing static, getting a little dizzy. I was shocked,” she says. I remember thinking, how can ‘breast cancer’ and ‘you’ll be fine’ be in the same sentence? Her surgeon asked her to make an appointment for the following day, and she did. After she hung up, Randi called her best friend, Sharon.

“She got me through the loss of my father,” Randi says of her best friend. “She was my motivator during that infamous call and she met me the next day at the doctor’s office. We each came up with a list of our own, separate questions. I wasn’t sure if I would be able to comprehend any kind of medical terminology, given my state of mind, so I wanted another set of ears.”

It was a dismal day, Randi recalls. She was looking out the window while she sat in the doctor’s office. It took her some time to assimilate the conversation her best friend and doctor were having. “I wasn’t hearing anything except the voice in my head shrieking, “Breast cancer, really? Me? I was finally able to tune into the conversation when he began illustrating my breast cancer on a notepad, while discussing several surgical options,” she says.

The option Randi chose was a lumpectomy, a surgical procedure where just the tumor is removed which is relatively non-invasive.

“I woke up and remember the nurse was standing over me,” Randi says. “She had good news: my lymph nodes were clean.

That was the best news of my life!”

Randi had stage one cancer, but a grade three tumor; this means that the tumor was growing rapidly. Although this was relatively good news, Randi wasn’t in the clear just yet, but she had the support of amazing friends along the way.

“I remember waking up in my hospital room, and seeing my best friend, Sharon, sitting there, with magazines and food,” she says.

“I also had friends visit me throughout my hospital stay, cracking

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jokes, saying I looked great and beautiful after surgery (and I think I believed them).

And when I got home, three of my friends brought a delicious dinner over to my condo, and one of them even stayed the overnight to make sure I was ok.”

Getting Through Chemotherapy After she recovered from her surgery, Randi went back to her job as a teacher for kids in kindergarten through fifth grade on the autism spectrum.

She soon met with an oncologist to decide on her post-surgery treatment. They explored the options, and opted for chemotherapy, an aggressive treatment. “I wanted chemo in case there was one sneaky cell that fled the coup,” she says.

She took a tour of the chemo suite where she’d receive treatment.

Since treatment lasted several weeks, Randi got to know the staff and other patients there very well. “It turned out that chemo for me was almost like being at camp because I always had my girlfriends by my side sharing stories,” she says laughing. “I was eventually known as ‘The Candy Girl’ because I gave candy to many patients, to help eliminate the metallic taste as a result of the chemo, and I got people talking and moving. At one point I had a race to the bathroom with another patient. Can you imagine dragging an I.V. pole behind you while trying to sprint to the restroom?”

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In her determined effort to fill this experience with lightness, humor and friendships, Randi and friends would frequently stop for coffee and munchies at Wawa, get smoothies from her gym and drive to chemo with all this to offer her chemo team, (friends, nurses and oncologist) juice smoothies in margarita glasses.

On day seventeen, she began to lose her hair. She wasn’t quite sure what to do with her blonde curls that fell sporadically onto her kitchen table, floor, bathtub and sofa. Randi decided to collect her tresses and keep them in Zip-Loc bags for safe keeping, which she later donated. Instead of spending up to six thousand dollars on one wig that she would either throw away or donate, Randi decided to give herself a pair of “chemo-earrings” with her mother’s diamonds, which she had re-designed. She proudly went to all her chemo treatments in sweats, flip flops, and shimmering in diamonds. To help her through, she wore her mother’s diamonds as a way to keep her with her during the treatments, and brought the blanket she gave to her father when he was in the

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hospital, just before he passed. Coincidentally, that blanket was pink..

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From the beginning, Randi’s oncologist said, “… to just bring the essentials everyday to treatment.” Well, Randi along with her best friend, Sharon, in tow, drug a twenty-nine inch suitcase daily into her two to five hour chemo sessions with such “essentials” as word search puzzles, backgammon, a six pack of water, chocolate donuts, Swedish fish, peanut butter crackers, bags of hard candy, three books and all different genres of magazines. She wanted to make it fun; her girlfriends became her family on a rotating schedule. It was also a great bonding experience with the patients.

Chemo was tough, and Randi did what she could to get through it. “There were times when I couldn’t walk,” she says. “I didn’t feel the effects for two and-a-half days, but when I did my body felt like someone was pulling my bones from both ends simultaneously then smashed them into small pieces with a hammer. I also suffered from “chemo-brain” or forgetfulness, and experienced word retrieval difficulty, which is not easy for someone who always has to be in control.”

“Chemo is very cumulative in your system, so it gets harder and harder after each treatment,” she says. Randi chose to receive chemo on Wednesdays because the effects of it wouldn’t hit her until the weekend. By Monday morning, Randi was able to muster enough strength to be at work, and start the cycle all over again.

“It was tough. I did it. And I had a party when it was over.” She had a “No Mo’ Chemo” party to honor the twenty women who supported her not only emotionally, but with physical tasks such as cooking, laundry, groceries and cleaning her house. My friends helped me to glitter and shimmer all the way.” Randi laughed, “Being sullen just wasn’t for me.”

After chemo, Randi went through seven weeks plus one day (five days per week) of radiation therapy, which was completed by the early winter. She described radiation as a breeze compared to chemo. Randi also had a “Radiation-A-Glo-Go” party for all of her friends, co-workers and family members when she completed her radiation treatments. There were approximately a hundred and seventy-five people in attendance.

Living Beyond Breast Cancer Randi’s story shows that there can be a life after breast cancer— and her story continues to give other women hope. She kept a journal throughout her experience, and is in the process of releasing her first book, Why Buy a Wig When You Can Buy Diamonds. Her friend got her in touch with the organization Living Beyond Breast Cancer (LBCC), where she blogs once a month.

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“I really like the fact that they’re a hands-on organization, and try to educate their readers, family members and/or caretakers. They really center on not only living with a diagnosis of breast cancer, but also focus on the after or post breast cancer. Randi says about LBCC, “They’re more than just a website. They offer confer-

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ences, help lines, fundraising opportunities, even an awe-inspiring event called, ‘Yoga on the Steps’. In addition, this national nonprofit has a library that contains “Guides to Understanding Breast Cancer” written by various authors around the country. These publications are designed specifically to address the needs of women who have been diagnosed with breast cancer. I find the best way for women to face breast cancer is to obtain the resources necessary to make informed decisions that allow them to become advocates for their own health. I am hoping to add my book to their library once it is released.”

In addition to blogging for LBBC, Randi has her own blog at RandiRentz.com. You will find motivational sayings, great recipes, retail and/or other organizations that give back and chapter excerpts from her book. Randi also writes about current breast cancer information and other relevant medical topics on her blog.

“We as a society have been taught that breast cancer is a disease that affects older women. This couldn’t be further from the truth.

I was diagnosed at the age of forty-two and thought that was rather young. Little did I know that women younger than me are diagnosed and treated for breast cancer at astounding rates and growing! The key to surviving is EARLY DETECTION. Protect yourself from yourself! Please schedule your mammogram with your yearly check-up. And ladies, don’t be afraid to get a second or third opinion until you totally feel sure and comfortable with the information you are receiving from your doctor visits. I got five!”

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SENIOR GUIDE

HEALTHIER AGING ADULTS

By John Fairchild

Aging adults who routinely include healthy behaviors, are preventative with their health care services, and have a supportive social network are more likely to remain healthy, be more independent, and incur fewer health costs. Essential components to keeping aging adults healthy is preventing chronic diseases and reducing associated complications by eating right and being active.

blood pressure and stroke. Fruits, potatoes, beans, dark greens, vegetables and low-fat or fat-free milk and yogurt are good sources of potassium. Also, select and prepare foods with little or no added salt.

CALCIUM Aging adults need more calcium and vitamin D to help maintain bone health. Two to three servings of low-fat / fat-free milk or yogurt included with a plant based diet will ensure adequate levels each day. Other calcium-rich foods include fortified cereals, some fruit juices, dark greens such as kale and spinach and canned fish.

INCREASE YOUR INTAKE OF PROTECTIVE FOODS. Current research suggests that certain foods may reduce the risk of heart disease and stroke, and help maintain a healthy brain.

Generally, dark-skinned fruits and vegetables have the highest levels of antioxidants. Sources include: kale, spinach, red pepper, onion, brussel sprouts, alfalfa sprouts, broccoli, beets, and eggplant. Fruits with high antioxidant levels include: blueberries, blackberries, strawberries, raspberries, red grapes, plums, oranges, and cherries.

Eating right and staying active are important preventive health measures during the lifespan. As we get older our bodies have different needs. Certain nutrients become especially important for overall good health.

MAGNESIUM Evidence suggests that magnesium may play an important role in regulating blood pressure. Diets that provide plenty of fruits and vegetables, which are good sources of potassium and magnesium, are consistently associated with lower blood pressure. Food sources include nuts, beans and vegetables.

KNOW YOUR FATS Avoid high fat foods, like marbled red meats, poultry skin, fried foods and fast foods to help reduce your risk of heart disease.

Foods that are low in saturated fats, trans fats and cholesterol may also lower your health risks. Most of the fats you eat should be polyunsaturated and monounsaturated fats such as olive oil, canola oil and nut butters.

Omega 3 fatty acids from cold water fish such as halibut, mackerel, salmon, trout and tuna provide many health benefits as well as anti-inflammatory properties. Nuts also contain Omega 3 fatty acids. Include some almonds, pecans and walnuts in your diet.

FIBER Eat more fiber-rich foods to stay maintain a healthy digestive tract.

Fiber also can help lower your risk for heart disease, control your weight and prevent type 2 diabetes. Consuming whole-grain breads, cereals, and more beans will help you acquire your daily needs. Fruits and vegetables also provide beneficial fiber.

Submitted by John Fairchild Liberty Lutheran Artman 215-283-9999 jfairchild@libertylutheran.org

POTASSIUM Increasing potassium along with reducing sodium may lower your risk of high

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ASK THE DOCTOR If you have a specific medical condition, be sure to check with your primary physician or a registered dietitian about foods you should include or avoid.

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Ask the Doc!

Dr. Lee Cohen's PANEL OF EXPERTS!

Dr. Lee Cohen In over 35 years I've helped over 25,000 men, women, and children relieve their pain, and I can help you too. As a Board Certified Foot and Ankle Surgeon and a Fellow of the American College of Foot and Ankle Surgeons, I have the education and experience to provide the expert care you need. I received my Doctor of Podiatric Medicine degree from Temple University School of Podiatric Medicine. I served my residency at Presbyterian University Hospital and The Podiatry Hospital of Pittsburgh. I am presently the Podiatric Consultant to NFL Philadelphia Eagles Football Team, the Philadelphia 76ers and the Philadelphia Wings. I am a consultant to athletic training staff at Villanova University, Princeton University, West Chester University, Temple University, Drexel University, Widener University and LaSalle University. I am a member of the medical/surgical staff at the Crozer Keystone Health system. I have written for national magazines such as "Glamour," "Cosmopolitan," "Self," and "Walking".

Tracy Steven Peal, Sr. Tracy Steven Peal, Sr., is an Elite Speed Coach and Movement Specialist. He has been engaged in the field of individual and group athletics, strength training and physical conditioning for over 15 years and continues to expand his field of expertise. As a Movement Specialist, Tracy analyzes sports biomechanics to provide the most effective way to increase speed, efficiency, quickness, agility, power and endurance. Through a unique re-engineering of the athlete’s understanding of movement potential and body perception - coupled with intense focus on specialized drills and exercises that re-trains an athlete’s neuromuscular firing patterns in order to improve to form and technique athletes quickly develop the skills needed to markedly improve performance and significantly decrease injury potential.

Mark Muir Mark Muir has been a licensed Physical Therapist since graduating from Arcadia University in 1994 with his Master’s of Science in Physical Therapy. Mark has extensive experience in Physical Therapy for Orthopedic conditions, is a certified McKenzie practitioner and has been recognized as one of few health care practitioners to successfully complete competency training for vestibular/dizziness disorders. Mark has also been trained in the Graston Technique. This technique utilizes specifically designed stainless steel instruments to detect and effectively treat areas exhibiting soft tissue fibrosis or chronic inflammation.

Mandy Huggard Mandy Huggard is the owner and physical therapist at The Training Room. Mandy graduated with honors in 1994 from University of Florida with a Bachelor of Health Science degree in Rehabilitation. She continued on to University of Miami where, in 1996, she completed a Master's of Science degree in Physical Therapy. While At University of Miami she interned with the nationally ranked Hurricane Football Program assisting in athletic coverage and rehabilitation for the athletes. Upon leaving University of Miami, Mandy worked with the world renowned orthopaedic surgeon James Andrews and physical therapist, Kevin Wilk in Birmingham, Alabama. As both a licensed physical therapist and athletic trainer, Mandy has treated patients from many professional organizations including the NBA, NFL, NFLEL, MLB, PGA, WTA, and WWF. Mandy has lectured nationally on the topics of shoulder, knee, and elbow rehabilitation as well as, coauthored a chapter entitled Rehabilitation Concerns of the Upper Extremity in Dr. Mary Lloyd Ireland's book, The Female Athlete. Mandy specializes in the treatment of shoulder injuries including the overhead athlete along with prevention and rehabilitation of ACL injuries and she is currently working on her Doctorate of Physical Therapy degree.

Her husband, Cary is the Co-Owner of Velocity Sports Performance.

Dr. Maenpaa He's board certified, specializing in Internal Medicine. He has 16 years experience. The average for this specialty is 17 years. Highly regarded by his patients they rate him 3.5 out of 4 stars. They point out easy to set appointment. He has won a number of awards, including Top Ten Doctors 2012 and Patients' Choice Award 2008. Is affiliated with these top rated hospitals. Graduated from Univ Sheffield Medical School. His average waiting time is 7 minutes. He has a number of insurance plans accepted. Use Vitals.com to examine Doctor Garath A Maenpaa from Philadelphia, Pennsylvania. See patient comments make an appointment or even let us help you to prepare for your visit. Vitals .com where doctors are examined.

Dr. Tricia Beatty Dr. Tricia Beatty is a board certified non-surgical sports medicine physician who specializes in pediatric, adolescent, adult and female musculoskeletal injuries. She has a special interest in stress fracture management, overuse injuries, and injury prevention. She has served as a team physician on the high school, collegiate, and professional level.

Dr. Beatty was highlighted as a top doc 2011 in South Jersey magazine, and this year as the top female sports medicine physician 2012 in SJ magazine. Dr. Beatty is an athlete herself. She is a former gymnast and NCAA Division I diver, and now enjoys running, cycling, weight training and yoga. Dr. Beatty is committed to helping her patients return to, and maintain an active lifestyle after acute and/or chronic injury. She practices at The Rothman Institute – Lankenau, 100 Lancaster Ave. Medical Office Building, Suite 456 East, Wynnewood, PA 19096 and The Rothman Institute – Newtown Square, 3855 West Chester Pike, Suite 340, Newtown Square, PA 19073.

Feel free to email us your question, we'll have the appropriate expert respond within 48 hours… FREE! Email leescohen@aol.com now to get in touch!

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Cutting Corners, Incorporating Exercise Into Your Every Day Life

By Jason Raffensperger

I have lived in the suburbs of Philadelphia all my life and have struggled most of it with "bad habits" like smoking, anorexia, binge eating and obesity. As a child I would over eat constantly. I would pour extra sugar on my cereal and even add Sweet’N Low® to my diet soda. I really enjoyed the snack stand at my little league games since I could get cheese fries with a side of Swedish Fish®. As a child, the only thing that helped keep my weight at a moderate level was my Karate lessons. At that age, I enjoyed everything I ate and never worried about what I looked like or how I felt until I started noticing girls.

Once that happened, my appearance was everything. I had to have the best clothes, newest shoes and lots of gel for my hair.

As a teen, I started lifting weights with a local body builder. I learned a lot about weight lifting, but never changed my eating habits. I soon realized cardio was the way to go, so I started running. Being overweight, it took me a few months before I could run continuously without stopping for a break. Once my body was conditioned to running, I was able to run ten miles every day, regardless of the weather. The only problem with all the running was I picked up two more "bad habits": smoking and anorexia. Looking back now, I see it very clearly and know it all went hand and hand.

However, I was blessed to meet my wife a few years later and was able to overcome anorexia with healthy eating habits. She taught me to love food again and it is not only ok to eat, but to eat on a regular schedule. She taught me how to cook, or more accurately, she taught me how to read directions and feel more comfortable preparing food. Eating is a big part of our lives and my wife taught me to embrace it and not feel guilty about eating. Around the same time that I met my wife, my knees were starting to suffer from all of the running. I met with multiple doctors and trainers for physical therapy. It helped my knees, but I am unable to run like I used to and gained back all my weight I had lost, plus some.

When that happened, I started using the small gym that my office offered and would go every day on lunch, only missing one or two days a month. I never lost weight, but was able to maintain my weight and feel healthier.

A few years later I was blessed with the news that my wife and I would be having a daughter. A month before she was born, I decided that I smoked my last cigarette. I went cold turkey and the first month was tough, but once I held my little girl I knew I would never smoke again.

A few months after she was born I lost my job and the gym my office offered.

I had to find a new way to exercise. After getting a new job, I didn't really have the money or the time to join a gym, but knew I wanted to be in better shape to live a longer and healthier life for my girls. I started with what I knew most, Karate and basic stretching, eventually combining them into my own unique stretching routine. Next, I added my weight lifting and physical therapy experiences to create the rest of my exercises. In a single day I do a minimum of three thousand repetitions. Most days I spread them out evenly to not lose time from work, home and most importantly family. However, there are times where I may have an hour to kill and can challenge myself to complete as many repetitions as I can. These daily exercises have become my “healthy habits.” I eat well and exercise and have not missed a day in three years.

My daughter continues to inspire me every day to form more "healthy habits”.

She inspired me to write down my exercise program and also have it published as an e-Book. My e-book is called: Cutting Corners, Incorporating Exercise into Your Every Day Life. The idea of my program is about creating a healthy habit and using it on a daily basis to live a happier and healthier life.

Jason Raffensperger is a father and husband who uses his life experiences from being an overweight youth to an anorexic young man in "Cutting Corners". Now a healthy and fit adult, Jason shares his secrets in Cutting Corners to help you balance a healthy lifestyle and a family. He created many of the innovative and unique exercises from a loose blend of his martial arts, weight training, and physical therapy.

May/June I 267-767-4205 I www.phillyfit.com

PhysicallyFIT

Running the Right Way

By Joe Giandonato, MS, CSCS

Avid gym goers and recreational athletes regularly engage in cardiovascular exercise, typically comprised of running - either on the treadmill or outdoors - to improve their body composition and to keep in shape for their respective sport.

Traditionally, steady state cardiovascular exercise, such as running at the same pace for a given period of time, has been forever advocated by fitness professionals and sport coaches alike as it offers a cadre of health and performance benefits, such as reducing body fat, augmenting insulin sensitivity, balancing phospholipids, and streamlining cardiac output at rest and during bouts of exertion.

Having a robust aerobic energy system, or what some refer to as an “aerobic base”, helps athletes perform better and enhances their recovery between workouts and repeated bouts of exertion.

Individuals who engage in resistance training activities or who play team sports such as basketball, soccer, hockey, lacrosse, or football, perform the majority of their physiological work via intervals. Throughout these bouts of work, alactic, lactic, and aerobic energy systems, are working in concert to provide the body its energy currency.

ATP to sustain activity. Each energy system’s contribution of ATP is contingent on the intensity and duration of the given bout of exertion. People who are fit produce and utilize ATP more efficiently. Additionally, they are able to bounce back quicker between bouts of exertion and will perform better when successive repeated bouts start drawing on the aerobic energy system for ATP production.

However, the majority of gym goers and recreational athletes overemphasize steady state cardiovascular exercise, namely distance running, in their training programs. As fatigue sets in, running gait begins to deteriorate and as the mileage piles up, injuries begin to accumulate. Most people are faultily locked into the mindset, that in order to peel the fat away or to gain more endurance, they have to add distance or time.

Provided below are helpful suggestions to help you look and perform better, while warding off injury.

1. Don’t progress too rapidly. Adaptations to exercise are optimized when systematic progressive overload is tactfully employed. If you’re tackling three miles comfortably, don’t jump to six or seven just because you may be feeling good one day. Advancing hastily in the duration and intensity of your runs, may leave you more susceptible to injury and possibly impede future progress. Instead, jumps should be gradual and incremental.

2. Strengthen and lengthen. Novices who partake in distance

running beat up their legs and hips by heel striking too forcefully as the swing phase ends. After the heel makes contact with the ground, the muscles, which dorsiflex the ankle act eccentrically to lower the ball of the foot onto the ground to initiate toeoff, which commences the swing phase. In novices, who quickly ramp up their mileage, the muscles of the hips, posterior chain, and lower leg, haven’t grown accustomed to forces imposed on them, triggering repetitive strain injuries and joint pain. Novices and runners returning from a long layoff should start off by investing time in the gym, focusing on movements such as squats and deadlifts, performed bilaterally and unilaterally, as well as exercises to strengthen the anterior core, gluteals, and hamstrings.

Rather than tackle a mile or two off the bat, a series of shorter runs, around one hundred to two hundred meters, conducted at eighty percent of top end speed, should be conducted to spare the heels of the harsh repeated landing forces imposed on them during longer runs. This will also help improve one’s stride length and strengthen the hip flexors, hamstrings, and gluteal, which are highly involved during maximal effort sprinting.

3. Sprint your way to fat loss and better performance. During sprints, hundreds of muscles are rapidly firing, incurring an

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PhillyFIT I 25

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immense metabolic debt post workout, resulting in weight loss and muscle gain. Exchanging one or two of your mileage days for sprint sessions will bolster your alactic and lactic capacities, which will improve your performance in the gym and during the game, as those energy systems are utilized during high intensity activities. Competitive runners who perform sprints will reap the rewards of quicker race times.

Joe Giandonato, MS, CSCS, is the head strength and conditioning coach at Germantown Academy in Fort Washington, PA and an adjunct instructor of exercise science and physical education at area community colleges. He has authored numerous articles on a wide variety of topics, including injury prevention, nutrition and improving athletic performance.

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Todd Parker is a former Professional Triathlete and holds a Masters in Exercise Physiology & Human Performance.Todd is an Exercise Physiologist, Personal Trainer, Endurance Sports Coach, Strength Coach, and USA Cycling Coach, and Ultra-Marathon Cyclist, and can be reached at 215.80.Coach (215.802.6224) TP2Coaching@gmail.com or https://www.toddparkertrainingprograms.com/

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26 I PhillyFIT

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PsychologicallyFIT

By Solomon Brenner

This is something I read a number of years ago and it stuck with me ever since.

I am your constant companion. I’m your greatest helper or your heaviest burden. I will push you onward or drag you down to failure, and I am completely at your command. Half the things you do you might just as well turn over to me, and I will be able to do them quickly and correctly. I’m easily managed; you must merely be firm with me. Show me exactly how you want something done and after a few lessons, I will do it automatically. I am a servant of all great individuals and, alas, of all failures as well. Those who are great I have made great, and those who are failures I have made failures. I am not a machine, though I work with all the precision of a machine plus the intelligence of a human. You may run me for profit or run me for ruin; it makes no difference to me. Take me, train me, be firm with me, and I will place the world at your feet. Be easy with me, and I will destroy you. Who am I?

of bed immediately after the alarm went off for the first time.

How much more time would you add to each day?

Habits are by nature automatic, so changing them takes a lot of honest self-examination. You have to recognize your habits before you decide what to change about them. Ask yourself why you do them, what you could do to change them and how that change would affect your success. By eliminating bad habits, changing ineffectual habits, and creating new habits you are taking active steps to improve in your daily life. The best part: once they are habits, they are automatic! You’ll be improving everyday without even realizing it.

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I am a habit.

I was at a seminar once with Zig Ziglar and he said if you give him forty-eight hours and allowed him to follow you around, he could analyze your habits and tell you whether you will be successful or not. It’s those little things that we do everyday and don’t really think about—our habits—that dictate our success.

Look at your habits at home, at work, with your family, with your fitness. Are the things you do everyday serving or hurting your goals for your life? They say it only takes twenty-one days to form a habit. Think about that, in three weeks you could create a habit that puts you on the path for success.

For example, say every night before bed you watch TV and eat a snack. What if you stopped eating the snack for three weeks?

Your body would get used to not having it and would stop craving it. Think about how many calories that saves you a week.

Something so small really adds up. Your mornings are made out of habits: drinking coffee, brushing your teeth, getting dressed.

You do these things automatically. What if instead of the habitual pounding of the snooze button you made it a habit to get out

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

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

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PhillyFIT I 27

PHILLYFITTEST

Dave McGlynn, 72 PT Transformations Bristol, Pa.

Teodora Campbell 18.

Biology major at Temple University.

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Angelica Riley, one of DVOA's most dedicated runners finishing at the Mid-Atlantic Championships.

Angelica is very active in promoting youth fitness.

28 I PhillyFIT

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SPECIAL SECTION BY

Chelsea Durkalec

SEAN GOMES PHOTOGRAPHY

Elisandra Garcia Ann Gruber Deptford, NJ During the spring, to prepare for summer, my workout routine will consist of a combination of weight training and cardio. I weight train 5 days a week and do up to an hour of cardio a day, 6 days a week. I love mixing up my workouts at the gym so that my body never gets used to doing the same thing over and over again. By mixing it up This way I avoid plateaus and am constantly shocking my body which allows it to continue to build muscle and burn body fat. Diet, however, is even more important. My diet consists of mostly protein in combination with low-glycemic carbs and healthy fats. I eat every 2-3 hours, 5 to 6 small meals a day. This keeps my metabolism revved throughout the day which means I am constantly burning calories.

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

Elisandra Garcia Allentown, PA I am dedicated individual who only seeks to live and pursue continually a healthy lifestyle. Reaching goals is great but we must realize it doesn’t end at that, once it’s reached, it should be seen as a checkpoint and keep pressing forward because it’s about sticking to a plan to live healthier.

As I look ahead to summer, I remind myself of setting realistic attainable goals. Since healthy fitness results take time, effort, and also financial investment it’s not something to take lightly. For the year 2013, I have set a goal to walk the stage on May 25 and be a part of the bikini division.

Participating in competitions keeps me motivated and also focused on following a plan. Not doing it alone is key, so I have decided to surround myself with trainers, nutritionist and coaches who uniquely all support me throughout my journey when competition. Right now I work out Monday-Friday at Full Circle Training with what we call “Powerhouse Training” this style of training deals much with muscle confusion, interval training while targeting specific muscle groups. This type of workout is not your regular routines that someone would have in a regular gym, but rather it’s principle is strength while delivering an ultimate body conditioning workouts that are challenging to anyone no matter what level you are.

Also in addition to this I like to focus on specific muscle groups to help me for my competition. For this also Monday-Friday I am a member of Joe Donnelly Bikini Fitness program, which specializes on working on certain muscle groups, while providing detailed nutritional advice on schedule. Joe always says “We compare ourselves to who we were yesterday, not necessarily a third party” this is crucial for anyone in competiting. Honestly, when we get on stage it’s about our journey and what it took us to get there, so this mentality keeps me focused.

This year I reach my 30th birthday and my ultimate personal goal is that I work on being in top shape that my body could ever be. This will take a lot of work, consistency, pain, but I am more than determined, I am passionate about making a difference in my own personal life.

To prepare for summer, I try my best to stay away from Dairy products and

Patrick Bryan

Ann Gruber Fruits. Once in a while I have my strawberries and blueberries (Great antioxidants) and drink lots and lots of water. Also, once in a while we earn our meals with our not so healthy people just make sure you work it off hard and that it isn’t something consistent.

Chelsea Durkalec Philadelphia, PA My plans in spring to make sure I have a summer body are already in full effect! I am a NPC national level bikini competitor and there will be several competitions over the summer. This spring to make sure I am bikini ready in time, I am on a strict workout and diet plan. I work out 6 times a week for about 1 1/2 to 2 hours. I mix in weight training, plyometrics, cardio and a little cross-fit throughout the week. I split my workouts into certain muscle groups per day. Also I do 20 to 30 minutes of cardio every day. To make sure my body can handle the intensity of my workouts, my nutrition is very important.

I will stick to a high protein, low carb diet. Multivitamins, BCAAs, and other vitamin supplements are part of my daily intake. I tend to try to eat my carbs in the morning and early afternoon so that I burn it off throughout the day.

Training time is always in the morning and I follow every session with a protein shake. Once a week I allow myself a "cheat” meal so that it is easier to stay on track all week. I know that sticking to my training and diet plan will have me ready for summer and competitions!

Patrick Bryan Philadelphia, PA This spring I will be preparing for more than just a summer body. I will also be competing in the 2013 Men's physique season and as a recently signed agency model, there will be photo shoots for my agency JB Talent Management. Last summer I started competing in men's physique competitions and with the help of a couple friends I learned how to diet effectively and get shredded. For me, the best way to get lean is having a low carbohydrate diet. In preparation, I have just recently started cutting carbohydrates and have been taking in only about 70 carbs a day. I balance this with about 250 -300 grams of protein and 40 grams of fat. My meal plan consists of mostly chicken, egg whites, tuna, turkey burgers, nuts, rice cakes, natural peanut butter, vegetables and all kinds of sea food.

To be honest, it is hard to be a 21 college kid and so focused on summer goals. The hardest part is staying away from the partying and drinking, but it definitely pays off. Last season, I had a good amount of success in the men's physique division landing a couple of overall wins, a natural pro card with the NGA, and a great sponsorship with athletic extreme. This season I will be turning it up a notch trying to cut at 180lbs while still keeping good size. I will be training 5-6 times a week with cardio 4 days a week and exercising my abs 4 days a week. I just started HIIT Training (High Intensity Interval Training) and I love it. I have been doing full out blast for 20 seconds followed by 40 minute jog on the elliptical for 20 consecutive minutes. Using the HIIT training and the high protein, low carb diet, will defiantly prepare me for summer, the 2013 men's physique season, and a successful career as a model.

May/June I 267-767-4205 I www.phillyfit.com

PhillyFIT I 29

PhysicallyFIT

Running the Show Owner of Salon Norman Dee and marathon runner, Tabitha Heit, balances work, play, and family, and discusses the choices that we make everyday, which affects our lives.

Have you ever heard the expression, “Sometimes life gets in the way”? People use it when talking about things they might want to do but can’t because they just don’t have the time. “Sounds like an excuse,” says Tabitha, busy preparing her new salon for it’s grand opening in a few weeks. It’s 9:17 am and she has already run ten miles, gotten both of her children off to school, and had time to stop for coffee of her way to the new space.

For Tabitha, being a positive role model for her children and staff by living a healthy lifestyle has always been a top priority.

Owning a successful salon in Northeast Philadelphia has allowed her the platform to work with various charities, none closer to her heart than the National Down’s Syndrome Society.

“When they first told me and my husband we were shocked.

This wasn’t part of the plan,” Tabitha says of her now threeyear-old son, Cooper, who was born with Down’s syndrome and an A/V canal defect, which simply stated means he had a hole in his heart. The years leading up to this moment seemed like just a precursor to what was about to come.

Tabitha had always found a way to incorporate exercise into her lifestyle. From her time spent on the track team in high school to always being a member of the local gym, staying in shape has always been a priority. She really got into running after her first son Reece was born in 2007. “At first it was all about taking off the baby weight,” she admits. “And then something happened. I just started loving it, not so much the running, but more the feeling I was experiencing the rest of the day. I looked better in the mirror, I was enjoying my food more, and my glass of red wine at the end of the day tasted just a little bit better.”

From that moment on, Tabitha never looked back. She ran her first 5k that year and her first half marathon the following year.

It was the Philadelphia Half Marathon and she ran it in 1:45.

Well now she was completely hooked. Tabitha was averaging thirty miles a week, and started scheduling a half marathon every six months. That’s when it happened. “I will never forget sitting there when they told us. After giving us a detailed explanation of what Down’s syndrome was, they said that we should go home and discuss the option of abortion. My husband and I 30 I PhillyFIT

just looked at each other, and immediately both said that there was no chance that was going to happen.”

Cooper was born on February 8, 2010, and after five days in the NICU was ready to go home and begin his new life with Mom, Dad and big brother, Reece. “Right from the start we knew he was special. I mean what kind of baby is happy all the time.”

Three months before his second birthday, it was time for Cooper’s heart surgery. “We went in on a Monday morning and were home by Wednesday afternoon. Then by later on that evening, we were Facebooking pictures of him laughing while holding up his shirt and showing everyone pictures of his scar.

It was miraculous!”

From that show of strength and pure heart from her little oneyear-old angel, Tabitha was inspired. She and her husband signed up for the New York Marathon in 2012. “The training was intense,” she recalls with a sigh. “We were on a sixteenweek training program with our long runs increasing by one mile every week. I remember thinking how exhausted I was towards the end of my first fifteen mile run, and how in the world was I going to do additional 11.2 miles on top of this.”

But she found strength in her little angel. “When I look at him, and think about everything he has endured, and how much joy he gets out of life, I know that there is no goal that I won’t reach for and no hurdle that I won’t jump to be the best Mother I could possibly be for him.”

So she and her husband persevered by running sixteen miles, then seventeen miles, all the way up until two weeks before the

May/June I 267-767-4205 I www.phillyfit.com

race when they completed their longest training run of twentythree miles. “We were ready,” she said with a smile. Then two days before the marathon was scheduled to be run, the news was announced that, “Due to the devastation caused in the wake of Hurricane Sandy, the New York City Marathon has been cancelled!”

“It was a tough pill to swallow. We had just spent the last four months training tirelessly, sacrificing our time, and pushing our bodies to their absolute limits for what was going to be one of the greatest moments in our lives, and then in the snap of a finger it was over. Of course I understood why it had to be done.

I had tremendous compassion for the people whose lives were forever affected by this tragedy, and I certainly do not bemoan the decision to cancel the race in any way. But it stung.”

I’m sure it would have been easy to say, “Oh well, sometimes life gets in the way.” After all, that’s what her husband did, but not Tabitha. She kept her mileage up throughout the winter, and this past March was the proud finisher of the Ocean Drive Marathon in New Jersey in a time of 3:39. “It was very emotional. I had goose bumps and my eyes were tearing up,” she exclaimed when describing what she was feeling when she crossed the finish line.

Fast-forwards two weeks from that moment, and here we are.

Sitting in what will soon be known as ‘Salon Norman Dee Jenkintown’. Tabitha pauses to call out instructions to the contractors scurrying busily around the space. They are working in overdrive to make sure that the salon is one hundred percent operational for it’s grand opening in early May. “We have been looking forward to this for a long time,” Tabitha brightly states out of what will now serve as the sister location of their well known salon in Northeast Philadelphia. “The Philly spot is huge.” Consisting of 27 chairs and a staff of over 40 to be exact. “The Jenkintown space is going to be give off more of a boutique vibe. The goal remains the same in both locations, which is to provide her clients with a warm, sophisticated atmosphere and quality of service at affordable prices. “We simply want to be the best,” she adds. It is a sentiment she seems to strive for in all aspects of her life.

Today, Tabitha lives happily in Montgomery County with her husband Jeremy, and her two boys - Reece, five and Cooper, three. “My family is everything to me. I give them all the credit for everything I have been able to do. I draw strength from them, and just hope that I am able to do the same for them.”

So, any advice for someone who has wanted to adopt a healthier lifestyle, but lets life keep getting in the way? “To quote the great Morgan Freeman, from the Shawshank Redemption, ‘Get busy living or get busy dying’. We make hundreds of choices everyday that affect the direction of our lives. Some are conscious, while others have just been automated to the point that we don’t even think about them. Do I eat a salad, or a donut?

Do I take a jog, or watch a re-run of Friends? Do I play on the

floor with my child, or do I sit in front of the computer on Facebook? What we do with our time, with every decision we make, we are shaping our quality of life. Of course nobody’s going to make the healthy choice every time, but if you could just start changing a little bit here and a little bit there. Who knows, you may just start to love it!”

So what’s next on the agenda for Tabitha and company? She and her husband have set a long-term goal together to run a half marathon in all fifty states. So far they have six down with forty-four to go, quite an inspiration for our readers.

Remember, set no limits and accept no boundaries!

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PhillyFIT I 31

InspirationallyFIT

Amazing Weight Loss Stories From Mercy Suburban Hospital -

373 Pounds!

Four Women Lose a Combined

Last year, Debbi needed to have her gall bladder removed and asked her doctors at Mercy Suburban Hospital in East Norriton if she was a candidate for weight loss surgery. “I thought I would eventually die of diabetes,” said Debbi. “I couldn’t live with stabbing myself with needles anymore and I knew that losing weight would give me another lease on life.”

For diabetics, even modest weight loss improves insulin responsiveness and blood sugar control in individuals with insulin resistance. If you are extremely obese and have Type 2 Diabetes (adult-onset), weight-loss surgery may help you shed weight and reduce, or even reverse, Type 2 Diabetes. However, some patients see little or no improvement in their diabetes after surgery.

A 2004 review of more than one hundred thirty studies found that weight-loss surgery caused obese people to lose between 40.7% and 73.9% of their excess weight (depending on the specific surgery done).

For people with Type 2 Diabetes who had the surgery, the diabetes was reversed completely in seventy-seven percent of patients and reversed or improved in eighty-six percent of patients.

Debbi met with me and I tested her health following the gall bladder surgery. Debbi had a heart murmur and sleep apnea. But these issues did not prevent her from scheduling Roux-en-Y gastric bypass surgery to reduce the size of her stomach. In the six months following the surgery, Debbi lost one to two pounds a week. Within a month, she was off most of her medications. “Not only has my vision improved, but I no longer take insulin, cholesterol, blood pressure medication and diuretics,” says Debbi. “And the best part about losing weight is that I’m no longer diabetic.”

She is back to her high school weight of 180 and her blood sugar dropped from about two hundred eighty to eighty-four. She gets regular exercise, a mix of weight lifting, aerobics classes, and walking. Now that she’s lost the weight, she wants to keep it off.

Finding a fitness routine that you enjoy can help you stay fit, lower your health risks, and help you control of chronic health conditions. “I am like a different person now. I’m not afraid to go out, and I have enough energy to keep up with my grandchildren and push my husband’s wheelchair,” Debbi says, “I attend classes at Mercy Suburban to help others who are overweight. I want to help inspire people to follow my example. Get healthy and stay healthy!”

Clara Hunter Age: 41 Before weight: 266 pounds Before size: 18-20 After weight: 188 pounds After size: 11-12 Height: 5’ 9” BMI: 26 Residence: Norristown Job: Home Health Aide Clara was overweight as a child. As the weight piled on after her teenage years, Clara became sickly and suffered from diabetes. On a good day, Clara’s sugar was over three hundred and she was close to going on dialysis because of kidney problems caused by her diabetes.

After her weight loss surgery, Clara’s diabetes disappeared and she was able to stop using insulin and other medications.

By Keith Allen Kreitz, M.D.

By the year 2015, four out of ten Americans may be obese, according to the Organization for Economic Cooperation and Development (OECD).

Obese Americans spend about forty-two percent more than healthyweight people on medical care each year. Improper weight and diet strongly correlate with chronic diseases and can put your health at risk.

But while it's easy to want to lose weight, the hard part is actually doing it. Even with the help of nutritionists, hypnosis, diet pills and weight loss plans, shedding weight can seem impossible for some.

I wanted to share with you the stories of four inspirational women who slimmed down—shedding a combined 373 pounds. They overcame life-threatening illnesses, beat the odds, lost the weight, and transformed their lives. Fitness is now an integral part of their lives. The following Philadelphia-area women share their inspiring weight-loss journeys with PhillyFIT readers: Before

After

Debbi Cook Age: 57 Before weight: 300 pounds Before size: 28 After weight: 180 pounds After size: 14-16 Height: 5’7” BMI: 29 Residence: Norristown Job: Full-time caregiver to husband with ALS and Parkinson’s disease, and five grandchildren Growing up, Norristown resident Debbi Cook was always chubby. At her graduation from Wissahickon High School, Debbi weighed 180 pounds. While pregnant with her first child, Debbi gained another seventy-five pounds. With each of her three subsequent pregnancies, Debbi put on an unhealthy fifty to seventy-five pounds. Adding to the problem, Debbi developed gestational diabetes during her first pregnancy, which she has suffered from for thirty-five years.

To keep her diabetes under control, Debbie injected herself with insulin four times a day. For diabetics, the body must maintain a delicate balance between blood sugar, insulin and medication. Skipping just one meal can influence this balance so it was important for Debbie to eat regular meals to keep her sugar under control. Losing weight was almost impossible.

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Before

After

A home health aide, Clara assists the elderly and those with disabilities.

“My medical problems caused me to miss a lot of work,” says Clara.

“Since I’ve lost the weight, I feel like a new person and I very rarely get sick. The disabled and elderly people I work for can count on me to be there for them.”

Growing up, Clara was never an athlete. Her weight and medical problems made her avoid the gym. However, regular exercise has been shown to improve blood glucose control, reduce cardiovascular risk factors, and improve wellbeing. “I never went to a gym in my life before my surgery at Mercy Suburban,” admits Clara. “I’ve always struggled with my weight. I avoided the gym and hated to have my photo taken because I didn’t want anyone to see how big I was.” With the help of exercise, Clara is not afraid to wear a tight-fitting dress. She has lost nearly eighty pounds and is down to a size 11/12.

Exercise after bariatric surgery is critical for effective weight loss weight loss. When you lose weight rapidly, you lose muscle. Exercise is a safe and effective way of maintaining lean body mass. In addition to maintaining your metabolism and facilitating healthy weight loss, physical activity improves mood and reduces stress.

Today, Clara is a proud member of Retro Fitness in East Norriton. She works out with a personal trainer, uses the treadmill and lifts weights.

“I feel better and have more energy,” says Clara about her inspirational weight loss. “Going to the gym makes me feel good and it has improved my health and given me a positive self-image.”

Before

After

Kim Huxley Age: 44 Height: 6’2” Before Weight: 369 pounds After Weight: 275 pounds Before Size: 28 After Size: 20 BMI: 35 Residence: Eagleville, PA Job: Administrative Secretary, Hospice Volunteer A statuesque 6’2”, Kim always carried her weight well. Even at her largest, none of her friends or family realized that Kim weighed 369

pounds and was considered morbidly obese. Her weight problems were the result of an underactive thyroid that was diagnosed at age twentysix. From then on, she struggled to lose weight, trying all types of diets, from Weight Watchers and holistic methods to acupuncture. No matter how little Kim ate, the pounds still piled on. Her weight caused her to suffer from high blood pressure and high liver enzymes. She also became insulin resistant and was on the road to diabetes.

“Because of my slow metabolism, it was a struggle for me to lose weight,” says Kim. “All my siblings were thin. I was the only one who was different.” Finally, her doctors at Mercy Suburban Hospital recommended weight loss surgery. Kim agreed and since her surgery in June 2012, Kim has lost nearly one hundred pounds and her medical problems have disappeared.

Kim keeps active with yoga, weight lifting and walking. She takes Zumba classes at the Ballroom on Star in Pottstown and aqua aerobics classes at Methacton High School in Fairview Village.

Sharon Mills Age: 48 Height: 5’4” Before Weight: 247 pounds After Weight: 166 pounds Before Size: 18 After Size: 6 BMI: 26 Residence: Pottstown, PA After a car accident left her disabled, Sharon was unable to exercise and could barely go up and down steps without severe pain. Not only did she have several herniated discs in her back, but she was also plagued by other medical problems, including asthma, sleep apnea and high blood pressure. Sharon decided to have weight loss surgery to help her shed weight and alleviate her other ailments. Just one month after the surgery, all of her medical problems disappeared, with the exception of the herniated discs.

After a loss of over eighty pounds, Sharon feels better about herself and is able to keep up with her two-year-old and four-year-old grandchildren. Although Sharon is not able to do strenuous exercise because of her back, she enjoys walking outside on a regular basis.

Sharon has also modified her diet, avoiding soda and sugar upon the advice of the Mercy Suburban Hospital dietician. She is a big proponent of water, drinking lots of water to stay hydrated. “My goal is to maintain a healthy lifestyle now that I’ve lost the weight,” says Sharon. “I often leave my car at home and walk to the store instead of driving.”

Keith Allen Kreitz, M.D. is a Board-Certified General and Bariatric Surgeon at Mercy Suburban Hospital in East Norriton, PA. He is a member of the American Medical Society and a member of the American College of Surgeons. Passionate about weight loss, Dr. Kreitz is dedicated to the success of all of his weight loss patients and uses minimally invasive techniques to ensure the best possible outcomes. After graduating from MCP/Hahnemann University School of Medicine, Dr. Kreitz completed his graduate medical training at Lehigh Valley Hospital, where he received the Resident Teacher of the Year award. In his final year, he served as the Chief Resident in Surgery.

For more information on weight loss surgery at Mercy Suburban Hospital, call (610) 292-6833.

Before

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After

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PhysicallyFIT

HAVE DOG, WILL TRAVEL Tips for Taking Your Dog on Vacation

By Janice Costa

Summer vacation. These are, quite possibly the two best words in the English language. After a long, hard winter, a vacation is a great way to de-stress and warm weather is perfect for getting active. But if you’re a dog owner, what do you do with your fourlegged best friend when you go on vacation?

While pet sitters, kennels and dog-loving parents can provide possible boarding solutions; more and more people are opting to take their dogs with them on vacation. And more and more hotels are welcoming these furry guests. But there are many potential pitfalls to traveling with pets, and planning ahead can make all the difference. So, as we enter into that summer travel time of year, consider the following tips for traveling with pets.

PLANNING YOUR TRIP * First off, be sure your itinerary will allow you to spend time with your dog. If your trip involves lengthy days out sightseeing while your dog is stuck alone in an unfamiliar hotel room, you may be better off leaving your dog at home with a trusted friend or reliable dog care provider.

* Scout out things to do with your dog before you get to your destination: hiking trails, swimming ponds, agility classes or dog-friendly parks can make the trip a fun vacation for both of you.

* If your vacation involves a stay at a pet-friendly hotel, do your research first. It's not enough that a guide book or website says they take pets; many hotels that claim to be pet friendly will not accept dogs over a certain weight, multiple dogs or certain breeds. Some charge hefty pet deposits or cleaning fees. Others do not allow dogs to be left alone in the room, even in a crate. Additionally, new management can mean a change in policies; so always call prior to your trip to confirm that your dog will be welcome and to review pet policies.

If you love doing things with your pet, consider an all-inclusive vacation where pet activities are part of the package. Dogcentric vacations like Canine Camp Getaway of NY provide a host of fun activities you can do with your dog as part of the package – and

also gives a great solution for solo travelers, who can meet likeminded dog lovers while bonding over agility classes, Frisbee, hiking, “Yappy Hour” in the dog-friendly bar or a Canine CPR seminar.

BEFORE YOU GO Take your dog for a vet check up to make sure he or she is in good health, up to date on all shots and ready for vacation. Don't forget to update your dog's flea and tick medicine, as different areas may have higher concentrations of these pests. * If you’re planning an active vacation filled with long hikes or romps in the country, start getting your dog in shape now.

“Weekend warrior dogs,” which are couch potatoes for the rest of the year can be prone to injury without sufficient time to get in shape. Six to eight weeks of steadily increasing activity will prepare your dog for an active vacation.

* Get the name of a local veterinarian and a twenty-four hour animal hospital near where you'll be staying, and program the directions into your phone and/or GPS (if you’re a low-tech kind of person, write them down and put them in your glove compartment). In an emergency, knowing where to go and how to get there can save you precious minutes, which could save your pet's life. * Pick up a lighted collar ornament for your dog so if you’re taking your dog out at night in unfamiliar environments, you (and any passing motorists) can see him/her.

* Have a pet tag made up with your cell phone number instead of your home phone. If your dog gets lost, this will make it faster for someone finding your dog to reach you. If you travel frequently, consider micro chipping your dog as well. Dogs that are lost far from home are much harder to recover, and a microchip dramatically increases your chance of being reunited with your pup should he or she gets lost.

* Crate train your dog and always bring a travel crate. Many hotels require that you crate your dog if you’re leaving them in the room.

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IN THE CAR * Long car rides can be stressful even for seasoned canine travelers. While it's tempting to start your trip first thing in the morning, try to plan a little exercise for your dog (and yourself) before heading out. A long walk or a romp in the park the morning of your trip will help tire your dog out and lower his or her stress levels, making the trip more pleasant for everyone.

* Always carry a photo of your dog and a copy of all veterinary paperwork showing that your dog is up-to-date on shots. It’s important to note that tags are not considered proof of shots in some states. Having paperwork protects your dog and ensures that if you were in an accident, your dog would not be turned away from a shelter due to uncertain vaccination status. * While it might be tempting to drive as far as you can before taking a break, too many hours in the car can lead to a dog who is unhappy, irritable or even destructive. If you're planning a drive that will span several days, map out the trip in advance with breaks strategically planned for places where your dog can get some exercise. * When taking a break, try to avoid busy rest stops where noise and traffic can continue to act as stressors for your dog. Take an extra few minutes off the beaten track to find a residential area where dogs can stretch their legs without being accompanied by the sound of blaring horns. Or, if your dog enjoys dog parks, you can plan stops at dog parks along the way to get rid of all that pent up energy. Apps like Dog Park Finder and Off Leash can help you find dog parks along your route. * Take water breaks every few hours. A large thermos will hold plenty of water; keep it cold and double as a water bowl. And be sure to give your dog plenty of potty breaks (don't forget the poop bags), since the stress of traveling can upset your dog's stomach.

* NEVER leave your dog in a hot car, even for a short time. When temperatures are in the low seventies, an enclosed car can hit one hundred plus degrees within minutes, and a cracked window does little to cool things down. Dogs are extremely vulnerable to heatstroke because they can only cool off by panting and through their paw pads.

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* If your dog doesn't travel in a crate, be sure to use a well-fitted harness, which acts as a doggie seatbelt and protects your dog in case of an accident.

* Never let your dog hang his or her head out the car window while you're driving; pebbles, cigarette butts or other debris can lead to eye lacerations or other injuries.

* Consider trading in your favorite hard rock CD for classical, or something equally soothing; soft music can help calm dogs' nerves and help them to relax during the trip.

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AT THE HOTEL * Never leave a dog alone in a hotel room uncrated. Even well behaved dogs can become destructive due to the stress of being left alone in unfamiliar surroundings. Additionally, unexpected visits by housekeeping could allow your dog to escape the room and end up lost. In the event of a fire or other emergency, dogs can become fearful and hide or run, making it harder for someone to rescue them.

* Even a hotel that accepts pets may ask you to leave if your dog behaves inappropriately, barks excessively, etc. If your dog needs a brush up on basic obedience, consider a refresher course prior to your trip.

* Keep your dog on his/her regular feeding schedule to avoid accidents or loose stools. Be sure to bring plenty of food; you don't want to end up having to purchase a different brand because they don't carry your regular brand where you are. Changing foods can lead to stomach upset.

* Bring some familiar items from home (dog bed or mat, toys, a favorite bone) to make the trip seem less disruptive.

Janice Costa is a veteran journalist, author and owner of Canine Camp Getaway of NY (www.caninecampgetaway.com), a unique vacation for dogs and dog lovers held twice annually in Lake George, NY. A certified evaluator for the AKC Canine Good Citizen and Therapy Dogs International therapy dog programs, she can frequently be found traveling with her two dogs, participating in a variety of dog sports and speaking about pet-related topics at dog events throughout the East Coast.

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PhysicallyFIT

Why Does My Dog’s Back Hurt?

By Paul J. McGough, VMD

Illustration of a dog spine.

Picture of an MRI unit for animals at Vet Imaging Partners.

Back pain - our canine companions can experience this painful, frustrating, and potentially life-long health problem that many of us humans have also experienced at some point in our lives. One of the most common causes of back pain in dogs is a herniated or “slipped” disk. While certain breeds such as Dachshunds, Beagles, and German Shepherds are at most risk, this disorder can occur in any adult dog. Fortunately for dogs and pet owners alike, modern medicine has given veterinarians the ability to successfully diagnose and treat our four-legged family members afflicted with this troublesome condition.

What is a “slipped” disk?

The anatomy of the canine spine is similar to that of our own.

The spine consists of numerous bones called vertebrae, which house and protect the spinal cord. Each vertebra is separated from each other by a fibrous material called an intervertebral disk, which provides shock-absorbing cushioning between each vertebra and allows the neck, spine, and tail to bend. Disease of these disks occurs when the fibrous material becomes calcified and hard, losing its function as a cushion and shock absorber.

Pressure, trauma, or activity (even as much as just jumping off the bed) can then cause the disk to rupture, or herniate, resulting in the disk bulging upward into the spinal canal, where the spinal cord resides. This protrusion puts pressure on the spinal cord, resulting in a wide range of problems, including significant pain.

How do I know if my dog has a “slipped” disk?

The most common site of back pain in dogs is located in the middle of the dog's back often near the level of the last rib. The clinical signs of the dog depend on the amount and severity of pressure applied by the herniated disk to the spinal cord. When the disk first starts to bulge, the top clinical sign is discomfort. But dogs in discomfort don’t typically cry out the way a person does.

Instead, a dog with back pain will often have some or all of the following clinical signs associated with pain: reluctance to walk, 38 I PhillyFIT

MRI of a dog with a slipped disk.

A = vertebrae (bone); B = spinal cord; C = intervertebral disks; red arrow = herniated disk compressing the spinal cord.

hesitance or difficulty jumping in a car or on a sofa, sudden unwillingness to use stairs, sitting down often, tenseness in their back or their belly, walking with a hunched back, whining, panting and shaking, and/or yelping when picked up. With moderate to severe compression of the spinal cord, the dog will often develop neurological abnormalities involving the hind legs, such as weakness, uncoordinated wobbly walking, knuckling of the paws, dragging of the hind legs, or even complete paralysis to their hind end. A dog showing any of these neurological signs should be treated as an emergency and seen by a veterinarian right away!

Are there medicines that can help?

If your pet is diagnosed with a back problem on history and physical exam and is uncomfortable with no neurological abnormalities, he or she will often be started on a combination of three different medications: an anti-inflammatory, a muscle relaxant, and a pain medication. Never give your pet any over the counter medications you may have at home, as many of them are toxic to dogs! In addition to prescribed medications, owners will also be instructed to provide strict rest (sometimes even crate rest) for several weeks for their dog, with no exercise or activities except leash walking for bathroom duties. While this step in the course of treatment is often the hardest for pet owners to follow, it is by far the most essential as it is similar to humans being restricted to bed rest while their body attempts to heal. Furthermore, this strict rest should be considered an emotional and financial investment, as failure to do so may result in worsening of the pet’s condition and the need for surgery as described below.

Are there any tests that can be done to confirm a disk problem?

If your pet’s pain is severe, is unresponsive to medical treatment, or if there are neurological signs evident, further diagnostics are

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warranted. The first step in this diagnostic process is an X-ray of the spine. While X-rays won’t show an actual herniated disk, they can show changes of the spine suggestive of a disk herniation and also help rule out an underlying fracture, infection, or tumor of the bones. The next step in the diagnostic work-up is an MRI. Yes, MRI is available for dogs and cats at a few select locations in the Philadelphia area. An MRI allows the clinician to actually visualize the spinal cord and any herniated disks that may be applying pressure to it. One such MRI location is Veterinary Imaging Partners in Valley Forge, PA, where MRIs are performed on a daily basis with the same quality and strength as a human MRI. The only difference between an animal MRI and a human MRI is that general anesthesia is required for pets as they must remain perfectly still during the procedure.

What if my vet recommends surgery?

Once an MRI is performed, a veterinary surgeon as well as the radiologist interpreting the MRI makes the decision, whether surgery is indicated. While surgery is often a very last resort in people due to prolonged recovery times and post-operative complications, many dogs with a disk herniation have the recommended spinal surgery performed to have the diseased disk removed and the spinal cord decompressed. This surgery is typically performed by a board-certified veterinary surgeon, and while the cost is expensive (usually $3,000-$5,000), it is the fastest way to recovery for your pet and it is often curative. As no surgical procedure can be one hundred percent guaranteed, there is always a very small chance a pet will not benefit from surgery and will remain partially or fully paralyzed after surgery. In most cases, however, if a dog cannot walk but still has pain sensation in his toes at the time before surgery, there is an 83-90% success rate for recovery with surgery (Veterinary Information Network, 2011). In my opinion, owners of dogs that have neurological signs and a herniated disk confirmed by MRI should strongly consider having surgery performed.

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What is surgery aftercare like?

How long it takes your pet to walk again after surgery is highly dependent on how much neurological dysfunction the pet had prior to surgery. Most dogs regain the ability to walk on their back legs again within one to four weeks. Nursing care for your pet initially after surgery can be intensive, including expressing your pet’s bladder, keeping adequate bedding, performing physical therapy exercises, and walking with the assistance of a sling.

After reading this article, hopefully it is clear that disk herniation in dogs is a serious and painful disease process that often requires medical treatment. If neurological abnormalities are present or if there is no response to medications, an MRI and surgery are often needed. The good news is that your dog is much more resilient than you are, often back on his or her feet within a few weeks after successful surgery. Don’t take back pain lightly; see your veterinarian if you think your dog may be experiencing this problem!

Dr. McGough is a 2002 graduate of the University of Pennsylvania and has experience in both emergency room and general practice settings. He works at Vet Imaging Partners in Valley Forge, PA and can be reached at (610) 666-1023.

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Why Choose Gymnastics HEALTHY KIDS SECTION

By Stephen Smith

With all the choices parents have to keep their kids active and healthy, why should they choose gymnastics? It’s simple: It’s fun!

That’s all the kids need to know, but there are so many other reasons that gymnastics is the choice of so many parents.

First of all, obviously, the more children move and stay active, the lower their risks of obesity, heart disease, and diabetes in adulthood. But beyond just the physical benefits, a gymnastics program

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can help children learn to interact with fellow students, engage with adults, and work together as a team. Children learn many social skills, such as listening, being respectful to the coach and other teammates, following directions, meeting new friends, and learning independence. While working to improve individual skills, gymnasts also participate as a team, providing the opportunity to challenge themselves and work together at the same time.

Another benefit of gymnastics beyond the physical is that children learn that commitment and concentration provide great rewards.

They realize that by following through with their lessons and practicing what they have learned, they are able to accomplish skills they never dreamed they could do when they started. The confidence that is built up, encourages them to try new skills and persevere. They see the benefits of an active lifestyle and will hopefully continue this lifestyle into adulthood.

The physical benefits of gymnastics cannot be overlooked.

Gymnasts are known for their excellent body strength and muscle development. Gymnastics can help provide children with muscle strength, endurance, and power. This, in turn, leads to improved strength, balance, coordination, posture, and self-confidence. These benefits make gymnastics not only beneficial in its own right, but also an excellent cross-training tool for other sports.

For parents, gymnastics is a step in the right direction to provide their children with the foundation for living an active life. Few activities provide the physical, mental, social, and developmental benefits that gymnastics provides. But kids know the best reason of all to do gymnastics: It’s fun!

Stephen Smith has been involved in gymnastics for over 20 years as a gymnast and a coach. He is the Owner and Boys Head Coach at High Performance Gymnastics Training Center, located at 31 Oak Avenue, Suite 200, in Chalfont, Pennsylvania. High Performance Gymnastics offers classes and competitive teams for girls and boys of all ages, all-star cheer teams, birthday parties, summer camp, parents night out, back handspring clinics, and open gym. You can find out more about High Performance by calling (215) 996-1015 or visiting the website at www.highperformancegymnastics.com.

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MAY 5 Are You Tougher than a Boy Scout?

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MAY 5

What Can You Accomplish in 90 Seconds?

With Pushups for Charity You Can Help Military Returning From Combat Performance Fitness wants YOU to join our team for Pushups for Charity 2013—an annual fitness competition hosted by Net Profit Explosion, LLC. Pushups for Charity is a 90 second push up challenge to be held on May 18, 2013, 9:00 a.m. at 1325 Montgomery Avenue, All Saints Church. Monies raised through Pushups for Charity will go straight to our military personnel – past and present – who were either physically or emotionally wounded in service.

Join the Performance Fitness team for Pushups for Charity 2013 by logging on to www.PushupsForCharityWynnewood.com.

For more information about Pushups for Charity and how it’s giving back to our troops, visit www.PushupsForCharity.com.

Delaware County Suicide Prevention & Awareness Task Force 5K Run & Walk Time: Registration, 8am; race, 9am Place: Ridley Creek State Park, Glen Mills, PA Contact: Ellen Chung, 610-891-7048, ellen_chung@elwyn.org Web: delcosuicideprevention.org Swarthmore Charity Fun-Fair 5K Run and Walk Time: 12pm Place: Swarthmore College and the town of Swarthmore, PA Phone: 610-909-3127

MAY 11 Almond Branch Initiative 10K Run and Relay Individual or two-person relay.

Time: 8:30am Place: Peace Valley Park, Doylestown, PA Web: hopeinhardship.org/race Elwyn 5K Time: Registration, 8am; race, 9am Place: 111 Elwyn Rd., Elwyn, PA Phone: 610-891-2298 Broad Street ReRun Time: 8:30am Place: Lansdale, PA Phone: 215-393-3611 Web: broadstreetrerun.com/ Ryan and Jack Fight Back – Cure Duchenne 5K Race/1-Mile Fun Run Time: Registration, 9:15am; race, 10:30am Place: Alverthorpe Park, Fox Chase Road, Jenkintown, PA Phone: 215-850-3067 Web: ryanandjackfightback.com

Ryerss Museum & Library • Burholme Park 7370 Central Ave Philadelphia, PA 19111 215-685-0544 ryerssmuseum.org ryerssmuseum@gmail.com

Trail Trot 5K Time: Registration, 8am; race, 9am Place: Levering Mill Rd. and Belmont Ave., Bala Cynwyd, PA Phone: 484-686-5900 Web: brynmawrrunningco.com/wpp/?page_id=18

MAY 18 St. Katharine of Siena Fitness Awareness Run

42 I PhillyFIT

5K with 1-mile fun walk afterwards.

Time: Registration, 7:30am; race, 9am Place: St. Katharine of Siena School, Aberdeen and Midland Aves., Wayne, PA Email: Dan DiLella, sksrun@hotmail.com

Brad Schoener Memorial 5K Walk & Run Time: Registration, 8am at Upper Darby High School; race, 10am Also, registration May 17, 4-7pm at Toppitzer’s, 2900 State Rd. Place: Arlington Cemetery, 601 Lansdowne Ave., Drexel Hill, PA Web: udmusicmarathon.org

MAY 19 King of Prussia 10-Miler Time: Registration, 6:30am; race, 8am Place: Heuser Park, Beidler Road, King of Prussia, PA Contact: Marrianne Houston, 610-265-4178, KOP10Miler@gmail.com Dragonfly Forest 5K Run/Walk Time: Registration, 7:30am; race, 9am Place: National Christian Conference Center, 1485 Valley Forge Rd., Phoenixville, PA Phone: 610-574-2622 Web: 5k.dragonflyforest.org Girls on the Run/Athleta 5K Time: Registration, 8am; race, 9:30am Place: Wissahickon High School Stadium, Ambler, PA Web: gotrpa.org Victory Run for Ryan Time: 1pm Place: Victory Brewing Company, Downingtown, PA Email: Tim Krueger, info@runtheday.com

MAY 21, JUNE 18, JULY 16, AUG. 20 Pottstown in the Park 5K Series & Kids Fun Run Tuesday in the Park series.

Time: Registration, 5:30pm; race, 7pm Place: Pottstown Riverfront Park, 140 College Drive, Pottstown, PA Phone: 610-327-4843 Web: runccrs.com

MAY 27 Lansdowne Memorial Day 5K Time: Registration, 6:45am; race, 8am Place: Lansdowne, PA Phone: 610-745-4013 Email: mainstreet@lansdownesfuture.org

JUNE 1 8th Annual North Penn YMCA 5K Kugel Ball Run and Family Fun Run Tech shirts to all runners Time: Registration, 7:30am; race, 8:30am Cost: $20 early registration; $25 day of Place: Green & Courtland Sts., Lansdale, PA 19454 Contact: Jen Howard at 215-368-1601 E-mail: jenh@northpennymca.org AJ10K Run for Autism Time: 8am Place: Peace Valley Park at Sailor’s Point, New Galena & Myers Rds., Chalfont PA Phone: 215-598-8175 Web: ajfoundation.org Run the Lane 5K Run/Walk Time: Registration, 8am; race, 9am Place: Indian Lane Elementary School, 309 S. Old Middletown Rd., Media, PA Phone: 610-627-7119 Web: runthelane.com

May/June I 267-767-4205 I www.phillyfit.com

St. Dot’s Challenge 5K Time: Registration, 8am; race, 9am Place: St. Dorothy School, 4910 Township Line Rd., Drexel Hill, PA Phone: 610-449-6429 Web: dots5k.com

JUNE 2 Radnor Conservancy Run for Open Space Time: 8:30am Place: 490 Darby Paoli Rd., Villanova, PA Phone: 610-688-8202 Web: radnorconservancy.org/events-2/racefor-open-space See Chicks Run! “A 5K/10K for Women/Girls & One Lucky Guy.” Time: 8:30am Place: Forbidden Drive, Fairmount Park, Philadelphia, PA Phone: 610-357-7446 Web: seechicksrun.com 8th Annual Run the Gates Five Miler and One-Mile Run/Walk A Bucks County Roadrunners Club Event.

The annual run starts in Forsythia Crossings Park, Levittown. The figure-eight course takes runners first clockwise through Snowball, then back across Forsythia Crossing, and ends traversing through Red Rose and Forsythia Gates counterclockwise to finish back at the Park. Tech shirts, Zumba warm-up, live music, refreshments. Runners will be competing for the almost 70 awards given out in the 11 agegroup categories as well as the top awards for the overall man and woman winners. Awards will also be given to the top three male and female finishers in the 1-mile run. Benefiting organizations are: Delta Community Supports, Inc., Handicapped Crusaders, and the Bucks County Council for Individuals with Disabilities.

Time: 9am Place: Forsythia Crossing Park, Levittown, PA 19056 Phone: 215-752-8066 Email: pmiele2@verizon.net Web: www.runthegates.org Run for Freedom 5K Time: 9:30am Place: Paoli Memorial Grounds, Monument Ave., Malvern, PA Web: malvern.org/documents/runfree4-411.pdf

JUNE 4 Jenkintown Sunset 5K Time: Registration, 5pm; Kids’ Dash, 6:45pm; race, 7pm Place: Jenkintown Town Square, Leedom St., Jenkintown, PA Phone: 215-517-5507 Web: www.jenkintown.net/run

JUNE 5 North Penn 5K Run/Walk Time: Registration, 6pm; race, 7pm Place: North Penn High School, 1340 Valley Forge Rd., Lansdale, PA Phone: 215-368-9800 Web: npenn.org/Page/3081 Run for Beer 5K & Relay Chester County Running Store event.

Time: Registration, 5:30pm; run, 7pm Place: Sly Fox Brewery, 331 Circle of Progress, Pottstown, PA Phone: 610-327-4843 Web: runccrs.com

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