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An EXPO Beyond Your Greatest Expectations!
You’re invited to the 12th
Sponsored by
Sunday, November 6, 2011 • 11-3pm
Held inside of the Philadelphia Sports Club One Highpoint Drive Chalfont, PA 18914
Attendees: $5 per person Kids under 6 FREE
EVERYTHING HEALTH & FITNESS YOU CAN IMAGINE! FITNESS CELEBRITIES LIVE BAND AND DJ WORKOUT DEMOS
Pilates, Tae Bo, Karate, Yoga, Core Training, Zumba, Tai Chi, Boxing, Gymnastics, Spinning & so much more! FREE SAMPLINGS OF FOOD, WATER, JUICES, FRUITS & VEGGIES, PLUS SHOPPING GALORE! Beauty Makeovers, Skin Care, Make-up, In-Home Workouts, Gym workouts, Triathlon Seminars, Healthy Cooking Lessons. A Special De-stressing “Zone” to Include Yoga, Tai Chi, Massage, Shiatsu, Alternative Healing.
KID’S FITNESS ENTERTAINMENT Live concerts for kids, exercise games and lessons, Tigerman Performances, Demo Team Shows, Gymnastics, Dance, Karate, Football Challenges
Workout-a-thon!
100 Vendors showcase what they’ve got to help our local community get healthy and fit! Only $325 per booth!
Come try 20 different types of workouts to include: * high energy * low-impact * yoga * stretching * breathing * bootcamp style * dance workouts * core
Call Jami at 215-396-0268 or email jami@phillyfitmagazine.com
Come, join in and do as many workouts as you can. Each workout is 8 minutes long.
VENDORS WELCOME!
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Also participate in our 6th
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BEST IMPRESSION Robert J. Mirabile, M.D. • Cosmetic Surgery
You’ve worked hard, you’re in the gym three days a week, two hours a day, and you’ve taken the responsibility to keep your body in shape. Is there an area of your body that hasn’t responded to exercise? Do you want to get rid of the last bit of fat on your abdomen and thighs? Do you want fuller breasts, or thinner knees or calves? We can help! Dr. Mirabile is certified by The American Board of Plastic Surgery. He utilizes the most advanced computerized imaging system available to help his patients communicate what changes they wish to achieve with their surgery in a concrete visual way. He provides all of his patients with the names and telephone numbers of his former patients who have agreed to help others seeking similar procedures. Dr. Mirabile has thousands of photographs of his former patients on file, and often can show you pictures of patients with features similar to your own in the preand post-operative states. Dr. Mirabile has fully equipped operating facility and performs all types of cosmetic surgical procedures there. Dr. Mirabile performs cosmetic breast, facial, laser and liposuction surgery. He offers his patients conventional or ultrasonic liposuction depending on the area being treated and the patient’s desires. Dr. Mirabile has the skills, the experience and the artistic ability to give you all of the choices you want from your cosmetic surgeon. Let him help you make your BEST IMPRESSION.
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Blue Bell 610-272-8821 November/December I 215-396-0268 I www.phillyfit.com
Member AMERICA’S SOCIETY OF PLASTIC SURGEONS drm0405
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919 Conestoga Road, Bldg 2, Suite 208 • Rosemont Business Campus • Bryn Mawr, PA 19010 November/December I 215-396-0268 I www.phillyfit.com
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Putting the
publisher’s page
M M in MOMent My Mom, Beverly
A Love Story About One Family, One House and One Way to Make It All Work I know it’s not May, but I truly can’t wait until spring to talk about my personal Mother’s Day story. Each day is Mother’s Day now becaus ewell, we’re all living in the same house. That’s right, I’m home again in more ways than one. My mom, the kids, the hubby and me – all living under one roof and it feels right. It feels good. Time out chairs are now chairs around the dining room table, not banishment stations in a corner, providing us all with the opportunity to spend time together. Life is short and we’ve consciously slowed down the daily rat race to laugh, break bread and tell stories to each other. It doesn’t happen every night, but when we’re all gathered, it’s magic. It’s an exercise in reciprocal happiness that has healing powers and releases endorphins, much in the same way a good workout might. My father’s passing taught me to embrace each moment, no matter how seemingly mundane. Watching my Mom struggle with living alone since my dear Father passed a year ago, just wasn’t sitting well with me. In fact, it was simply NOT an option. Joe Chielli, Church Street Studios Photography 6 I PhillyFIT
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Thankfully, all six of us in my immediate family agreed it was time to move in with ‘Nanny,’ since she wouldn’t move in with us! My oldest son Derek could have moved in with her, but my family also didn’t consider it an option for any of us to be apart, we decided as a ‘unit’ to move our entire kit and caboodle with all five fish tanks, our elderly dog, two kitties and my home-office for PhillyFIT all in with my mom! Oh, and if you can imagine everything ‘else’ that comes along with my gang, you might have a better picture of what this all really looks like! So now, whether it’s baking muffins or just shouting out answers to JEOPARDY, my Mom and I are getting to know each other again, rediscovering a closeness that transcends time and makes me feel complete. She feels a sense of purpose again and so do I. Taking care of each other sounds so fundamental, but all to often busy lives get in the way of altruistic actions and many lose sight of what’s important in life – just being there for each other.
Through this emotionally and physically exhausting decision, I have learned one thing - I just have to keep moving, we all do, figuratively or literally. I often wonder how these new guests are making my mom feel. Does she feel completely invaded? Is her privacy being infringed upon? Does she mind little Savannah’s hissy-fit squeals? Is she bothered by Derek’s earsplitting shouts at his “Call of Duty” Playstation game? Does Darion play his music too loudly? I’m constantly trying to be sensitive to her likes/dislikes, being mindful that even though she’s welcomed us into her home, she still has basic needs and wants, a quiet pause in the day, some serene me time to reflect, read or look through pictures.
* * * * * * The last thing I’d ever want is for her to regret her decision to have us all living under one roof. Change is hard for everyone. Mom has lived in our home over forty years and whoosh, all of a sudden there are mountains of dirty dishes, landfills full of laundry and plenty of Barbies to trip over. Then there’s the drone of my own voice as I tuck myself away into a little nook to keep this magazine hummin’, yacking a mile a minute on the phone with regard to ad sales and story ideas. There’s not much peace and quiet to be had, but in its place there is a lot more laughter, life and hope. Things are being used, food is being eaten, and doors are being opened. When a spouse passes, often times the impact on a loved one can Mom
Lloyd
Me
Derek
be devastating and witnessed firsthand by merely looking into my Mother’s eyes. She used to be able to ‘smile with her eyes’ in a way that reminded me that life is good. Her warmth and kindness were apparent even before she introduced herself to anyone. She’s got old-world charm and a modern-day mindset, but when my father passed, a part of her faded to black. That special signature smile went on holiday and I had wondered if I’d ever see it again.
So, here we are, together again. And what’s really strange is that while I know she needs me (to help her grieve and heal), I actually have found that I need her too. In fact, now more than ever, I have found that I really need, want and miss my Mommy. I’m not ashamed, I don’t want to cover it up or brush it under a rug! At forty-five, what’s so wrong with wanting my Mom back? The joy for me now is watching her interact with my kids/her beloved grandkids. Honestly, I believe that keeps her alive! I love my Mom, but man do they love her too! The excitement when they are all together, the fun, is how she was with me as a kid, and she really HASN’T changed that much after all. I’d Tweet about it all day long if I had the time. In the end, I know in my heart of hearts that our decision to pack all of our belongings and move in with Mom is the right decision. I’ll never look back wondering and fretting and what if-ing. Time is precious and now every day we can be together as a family. Yes, I am part of the sandwich generation. But it’s a really good sandwich you want to eat again and again, the kind of sandwich you wait forever in line for- like at Jim’s on South (sorry PhillyFIT fans – especially the vegans! Oy!)
* * * * * * It’s pretty easy to spot the early signs of depression – especially in your own parent. I knew I had to do something about my mother’s unhappiness. I simply couldn’t stand to see my Mom in a funk. It ripped me to pieces. I have dodged some pretty weighty curveballs over the past two years, which also really traumatized my Mom. Those events left me feeling so guilty (even though the events were not of my cause, guilt still set in knowing my Mom was suffering because of my pain.) I needed to see the pendulum shifting in the right direction for her too, to verify that I made the right decision to sit back and keep hoping she’d eventually agree to cohabitate and not be alone anymore. I waited, and I waited. It didn’t happen. In my Mom, I saw a hunched over curvature that was foreign to me. She sulked more than she smiled and she didn’t seem to have a sense of time, much like a young child. She drifted in and out of conversations at her discretion and seemed content Melissa
Darion
Dom Dom & Friends Savannah Butchy
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Bad Betty
Tiger Baby
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just being alone 24/7. Each day I’d look for a breadcrumb serving as an indication that things were turning around. One day I saw a glimmer of hope, and acted on it! She asked us to move in with her! Within weeks, I moved my office out of my home, my home into hers, and cleaned/sorted her home to accommodate us – all within her boundaries and keeping her home happily in tact.
If any of you have under taken such a project, let alone with such a short window of time to do so, you understand the word exhaustion is not enough to describe where our heads and bodies are at this point. I think I’d rather take that bootcamp workout I was complaining about a few weeks ago over this type of physical tiredness, any day! But something strangely wonderful is coming from it all.
My four year-old daughter, Savannah, said to my mother the other crisp fall night, "Sweet dreams Grandma!” My Mom turned to her, looking a bit surprised. “What did you say little one?” “I said sweet dreams to you Nanny!" My mom smiled a smile that I hadn’t seen in months. She even shed a small tear. She’s such a tough cookie; she brushed it off and said, “Isn’t that a sweet thing for you to say to me? Sweet dreams to you, too.” She turned around and worked her way back upstairs, yet I detected a bit more spring in her shuffle and that grin on her face was more than telling. I felt vindicated. We all belonged together during this rough transition and I felt great to have immobilized such an undertaking.
Among the nearly seventy-five million elderly in the U.S. today, more than seventy percent wish to remain in their own homes as they age, according to a study by AARP. Why not? For most seniors, their homes have been a place of warm memories and basic comfort for many decades. It’s where children were raised, family dinners were served, and holidays and special occasions were celebrated. In reality, upheaval of an elderly parent can lead to even more severe depression – loss on top of loss if you will.
Thinking of moving back in with a parent? Here are five really good conversation starters:
• Mom/Dad, do you ever get lonely from time to time? • Mom/Dad, do you find it hard to keep up with bills – medical or otherwise? • What did you have for dinner last night? And the night before that? • How would you like some company – for a while? • Is there a way that I could help you from day to day with errands and maintaining the house?
If you’ve made the decision to move back in with your parent and all parties agree and are committed to this life change, here are some points to consider: • For seniors, routine is everything. Don’t try to take away ALL the household chores? It’s important to keep that sense of purpose intact. 8 I PhillyFIT
• Check your parent’s insurance coverage. Make sure that your parents have both Medicare and Medigap health coverage, as well as prescription coverage. Some people think that having just Medicare A & B is sufficient. It isn’t. Your parents need Medigap (or Medicare Advantage) to supplement, plus another policy to cover prescriptions (for those who do not have an Advantage program). • Hold a family meeting. Everyone will want to know what his or her new roles and responsibilities are. You don’t want to get into an authority struggle either (i.e. “But Nanny says it’s okay!”).
• Try extra hard to have a weekly date night, even if it’s at home! Pay attention to the romantic needs of your spouse and get creative about alone time. The last time you lived with a parent may have been your teenage years when a whole host of rules applied – but most of them are now out the window. • Create a central message board/calendar for everyone to see. Missing carpools? Forgot about that dentist appointment? The garbage didn’t go to the curb again? Invest in a dry-erase board and assign everyone a different sticky color. It works, trust me! Keep organized in order to keep sane.
• Don’t sabotage your own health needs! Keep on keeping on that diet path and don’t neglect the gym! It’s easy to make excuses when your responsibilities to others increase but when you’re stressed out you need to work out the most! Even going for a routine walk will help you de-stress from the daily grind. This is an activity that young and old can enjoy together. Heck, just go around the block once or twice to get started!
I know it’s going to be a while until we get in a good family groove. I’m not setting high expectations. Each night when I look out the window and stare at the big weeping willow tree I think about my own family tree and how strong our roots are. It’s funny; my mom raised me to be compassionate, caring and empathetic. Maybe she knew that one day, I’d need those qualities to make a big decision – the decision to come home again. It’s winter! There’s no better time to get out there and smell logs burning, check out a full moon, see your own breath. Embrace the cold weather and a new exercise regimen! Don’t wait ‘til January to make your resolutions! There’s also no better time to put the Mom back in the MOMent. Don’t wait until Mother’s Day to tell your mom how you feel.
Best Wishes!
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PHILLYFITfamily Published by: Jalynn Concepts, LLC
www.phillyfitmagazine.com Jami@phillyfitmagazine.com
Publisher: Jami Appenzeller
Advertising Deadlines: Reservations for the Jan/Feb 2012 issue: Ad Copy Due By: Dec 5, 2011 Payment Due By: Dec 10, 2011
Art Design: Buxmont Media Copy Editors: Heather Hoehn, Bev Appenzeller Cover Photography: Photo of Michael Ludwig by Megan Evan Photography, Kim Garrison by Joe Chielli Church Street Studios, and Kari Fick photo was contributed. Publishers Page: Photography by Joe Chielli, Church Street Studios, Phila. Editorial Research: Beverly Appenzeller Calendar Of Events: John Beeler Ad Sales: Jami Appenzeller jami@phillyfitmagazine.com Rita Henry ritahenry@phillyfitmagazine.com Distribution Manager: R.I.P. Jim Appenzeller
All inquires are welcome... Call us NOW! 215-396-0268 Fax: 215-396-0288
PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bi-monthly, distributing 50,000 magazines to more than 1,000 locations in the Philadelphia, Bucks, Chester, Delaware and Montgomery Counties. Address all submissions of advertising, calendar entries, photos, inquiries and letters to the above address. PhillyFIT Magazine does not assume responsibility for unsolicited materials. PhillyFIT Magazine will assume that all unsolicited materials are being submitted for possible publication and should the material be published, no fee is due to the submitting party. It is our understanding that the submitting party holds models' releases on photographs submitted. Physicians' Pages are paid advertisements. PhillyFIT Magazine does not knowingly accept false or misleading advertising or editorial content, nor does the Publisher assume responsibility should such advertising or editorial appear. PhillyFIT Magazine reserves the right to edit letters to the editor and other submissions for clarity and space availability, and to determine suitability of all materials submitted for publication. Before implementing any exercise or diet modification mentioned in PhillyFIT Magazine, readers are advised to consult with their physicians. No reproductions of printed material are permitted without the consent of the Publisher. All rights reserved.
letterstothepublisher Hi Jami, Just picked up the Sept/Oct issue - as always, it's awesome. Thank you! Carol Duffey
Hi Jami I must say, I read your writings most months in your magazine and I am touched. You share with integrity the vulnerable moments and the triumphant moments with great energy and eloquence. It is inspirational to have your voice in the community...and your model. Blessings, Robin V. Schwoyer Dear Jami, I just read the letter to you Dad published a few issues back. Wow, it really hit my heart !!! It was beautiful, and God Bless your Dad and the so many Dad's that have passed before us, I am sure what you wrote, touched many! God Bless, Charlie McKeown
Hi Jami, I have read your last PublisherPage and I thought you would relate to the Steve
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Jobs videos, I watch one every morning before I leave for work, it puts me in a good place to start my day. I have now sat at home reading the last year or so of your pages (for the past couple hours) and it feels like I have been a part of your life with you - you write well. I have enjoyed reading your thoughts and feelings, and is nice to hear you talk about your kids and the joy you get from them. Are you really 45 ? ;-) Steve Guenzel Dear Jami, Love the magazine and what you're doing for the community. Best Wishes, Shawn Proctor
Have something to say about us? Email info@phillyfitmagazine.com We welcome all feedback and suggestions.
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PhysicallyFIT
SMART STRENGTH TRAINING:
MAKE YOUR BOTTOM HALF YOUR BETTER HALF! By Noe Espinosa
How many folks have you seen working out at the gym and showing off those huge biceps and big chest and small waists but wearing long sweat pants in every season of the year? They look outstanding until they strip down in the locker room to change and then –surprise! They suffer from a popular condition, CLS (Chicken Legs Syndrome). The reality is that working out every part of our body helps to develop flexibility, endurance and performance in our everyday activities, prevents muscle imbalance and avoids the risk of injury. Let’s start working out our legs, because the only chicken legs you should have are the ones you eat!
Before you begin, remember that it’s very important to workout your core before any exercise. A strong core makes any exercise easier because it is the center of your body strength.
SQUATS. Different squat variations target different muscles. To execute a good body weight squat, stand with your feet shoulder width apart, arms extended out front for balance, neutral spine or flat back posture, push your hips back and lower your body as comfortably as you feel, go up and back down the same way. Be sure that your heels don't come off the floor and your knees stay aligned with your toes in your down position. To target the inner tights, perform a wide stance squat. Take a wider stance than a regular squat, toes out just slightly, extend your arms for balance or do a prisoner squat variation with your hands behind the head. Add some weight to your workout by holding a dumbbell between your legs and squat, dropping the dumbbell as low you can go. This exercise targets the quads, hamstrings, gluteus and lower back. Perform three sets of ten to twelve repetitions. 10 I PhillyFIT
SPLIT SQUAT. Designed to target the thigh and butt, split squats are a great work out for those who have one leg weaker than the other. To perform a correct split squat, take a larger than a normal step with right leg, (not directly underneath your hips) lift you left heel up and position it on a bench or a step (about sixteen inches high) or a little bit below knee level. Drop your hip down until your knee almost touches the ground, than push the butt up. Body weight is good for beginners but you can also use dumbbells on each hand or a barbell behind you neck. Perform three sets of ten to twelve repetitions.
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SWISS-BALL HIP RAISE AND LEG CURL. Lie face up on the floor and place your legs and heels on a Swiss ball (any small or medium exercise ball will do), push your hips up so that your body forms a straight line from your shoulders to your knees. Without pausing, pull your heels toward you and roll the ball as close as possible to your butt. Pause for two seconds and reverse the motion, by rolling back the ball back until your body is in a straight line, and lower your hips to the floor. If rolling the ball back and forth becomes difficult for you, place your legs on the Swiss Ball on a bridge position, pulling your heels toward you once and raise your hips up tighten up your hamstrings and gluteus and then bring them down. Perform three sets of ten to twelve repetitions. FARMER’S WALK ON TOES. Grab a pair of heavy dumbbells and hold them at your sides at arm’s length. Raise your heels and walk forward for one minute. This exercise works your calves. Perform three sets of one minute or longer.
Note: Not all exercises are suitable for every body. Always check with your physician before starting an exercise routine, especially if you have pre-existing injuries. Remember - listen to your body and let it be your best friend. Don’t let your ego take over, know your limits. Enjoy your workout!
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Exfoliation Education By Victoria Capozzoli
n beauty school my teacher, Miss Beth, was clear - cleanse, tone, moisturize! The three-step system was drilled into our heads. Twenty years ago as a young cosmetology student our curriculum recommended weekly exfoliation. We used to apply a buffing cream to our client’s skin, which would quickly dry. After a few minutes, we would rub the cream off with our fingertips, which would crumble off, removing the dried paste as well as any dead skin cells. Afterwards, the skin would look pretty and smooth. There was also a “newer” and more sophisticated option of a granular exfoliant, a beady, cleanserlike product with bits of ground peach pits that could scrub away the top layer of dead skin and blackheads. We were taught that this was a great way to control pimples and to refresh the skin. But we were warned that as wonderful as exfoliation was, “Use it carefully so that you don’t damage sensitive, delicate skin.”
Then one day, almost at the end of our twelve-month training, we were told to sit in our chairs for a very important announcement. Wearing a fuchsia shoulder-padded jacket, Constance Greg, the school’s owner, came down from her glass-walled office. She wore her bleached blonde hair up, teased and sprayed, and pulled back to a classy yet intimidating style. More excited than I had ever seen her, she announced a recent discovery. She had just learned about a revolutionary new skin care ingredient, glycolic acid! Made from sugar cane, this ingredient could be used in a cleanser, a moisturizer, or virtually any product to help chemically dissolve the top layer of dead skin. Titillated, a few bold students asked to try the new products. Firmly, Miss Connie assured we could only use the product after rigorous testing to prove we were capable of handling such an advanced ingredient. She kept all the glycolic cleansers in her office locked tightly in a safe. Interestingly, that restricted product was a ten percent glycolic acid cleanser, which today is readily available in CVS, over
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the counter with no training, no testing, and no watchful eye of Miss Connie.
After graduation, the skin care industry quickly learned that the key to great looking skin was cellular turnover i.e. exfoliation. It could help battle wrinkles, fine lines, brown spots and acne. Everyone could benefit from its great rewards. Within a year of my graduation, glycolic acid products had flooded the salon marketplace. RetinA, the doctors’ favorite prescription exfoliant, was becoming extremely popular as a beauty cream. Glycolic peels became commonplace in both doctor’s offices and salons. In the late nineties, microdermabrasion took over as the most popular professional procedure where tiny crystals were blasted at the skin and simultaneously vacuumed up, removing the top layers of dead skin cells. We’ve come a long way, baby. I wonder how Miss Beth feels about all this?
Today my skin care practice is based in a plastic surgeon’s office. While lasers have gained in prominence, many of my in-office beautification treatments revolve around exfoliation. I still rely on my beloved glycolic acid but after twenty years in the field, I have found that my new favorite treatment is a vacuum-free, crystal-free method of exfoliation called dermaplaning. This is fabulous because it fully removes the excess outer dead lay called the stratum conium without the capillary dilation that microdermabrasion can cause. Miss Beth would be so proud!
As a contributing author for PhillyFIT Magazine, I know my audience. Readers are well versed in methods to make both their bodies and their skin look attractive. But if somehow skin care is new to you and you have never exfoliated, start with an old school granular exfoliant like St. Ives Apricot Facial Scrub, or my personal favorite, SkinCeuticals Micro-Exfoliating Scrub. It uses tiny bits of pumice-like rocks which are effective yet gentle enough to use two to three times a week. Use your scrub near the end of your shower as your dead skin has had a chance to absorb lots of water. Now allow the “spirit-ofmy-former-instructors“ to lead you. Don’t overdo it. Begin your exfoliation routine slowly, starting with once every three days or so, and increase as your skin adjusts. If you are an experienced exfoliator but are no longer seeing results, consider moving to the next level of exfoliation such as an in office glycolic peel, salicylic acid or TCA peel. But be sure to keep an eye out for my next PhillyFIT article. I’m going talk about the number one mistake I see in my office - product overuse! Victoria Capozzoli is a clinical aesthetician at Plastic Surgery Associates with Dr. David A. Silberman. With twenty years experience she is an expert at skin care, facial rejuvenation and laser hair removal. She can be reached at victoriacapozzoli@yahoo.com or (215) 348-3415.
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MOTIV ATE What will it take to
you to get healthy and fit?
Come to the 12th PhillyFIT BASH and meet some amazing, local, inspirational folks who will be at the bash to share their stories with you! Come talk with each and every one of them, and find out how they got back on track to good health, and are staying that way. Maybe this will be the inspiration YOU needed to finally get your life back on track too!
Come to the PhillyFIT BASH Health and Fitness Expo, Sunday, Nov. 6th • 11-3pm It's everything health and fitness you can imagine, and so much more!
Philadelphia Sports Club • One Highpoint Drive • Chalfont, PA 18914 • Call 215-396-0268 with any questions. Cost is only $5.00 per person (Kids under 6 FREE) Vince Papale In 2006, Vince Papale shot to international stardom as the subject of the Disney hit movie Invincible, which told the story of his rise from teacher and bartender to 30 year old Philiadelphia Eagles rookie and eventual special teams captain. But his unprecedented rise wasn't just a fluke or lucky break. Far from it. Papale, a Philadelphia legend who's often called "the real life Rocky," knows a few things about how to reach your true potential in teh face of internal or external challenges. It's why he's a sought-after motivational speaker all over the world and an inspiration to adults and children alike. Now, he and his wife, Janet Cantwell-Papale, a former world class gymnast whose own background uniquely mirrors his, are unveiling the secrets to their success. Esther Hughes Author ~ Speaker ~ Motivator. Esther Hughes has been a motivator and mentor to women for over a decade. She facilitates programs that encourage and equip women with strategies that promote personal and professional growth. Through her company, BURST Inspirations, Esther acts as a personal accountability partner to guide women toward becoming confident as speakers, writers and action-oriented individuals. She also helps women navigate life transitions by preparing them with the tools to bolster their confidence, provide clarity and recognize their talents. After surviving breast cancer, Esther founded a non-profit organization, One Day Living, which supports individuals experiencing a life-threatening illness. She is a graduate of Eastern University, former newspaper columnist and author of two books. Esther lives in Buckingham with her husband and their three children. Svetlana Gradess is a creative and playful spirit, who is dedicated to healing the world, one person at a time. She is an artist, a healer, a Mom, an Entrepreneur, a Wellness Consultant, and Art Coordinator for HeARTs for Autism™. She guides women and men through the healing process using simple, yet effective heart centered exercises. Through these techniques, her clients experience a profound shift in their lives and move past the unseen obstacles holding them back. Svetlana earned a Doctor of Pharmacy Degree from the University of the Sciences in Philadelphia. Since then she's received certifications in several alternative approaches to healing and is devoted to making a difference in the lives of others. Her training as a pharmacist and an energy worker gives her a special insight into the power of the mind and body connection. After 14 years of “earning a living” in the pharmaceutical industry, she is now dedicating the rest of her life to “making a difference” using natural products and energy work. She lives in Willow Grove with her husband and two children. Kim Players owner of Show Up Speak Up and Succeed! shares 20 years experience as a successful Entrepreneur, International Speaker, and Coach. She currently is a sales trainer and coach and operates a successful direct sales business from the comfort of her home. Conducting workshops designed to empower and energize women of all ages in their business and personal lives is her passion. A mother of two teenage daughters and married for 22 years. She is know for her energy and enthusiam and is guaranteed to empower and inspire YOU for YOUR success!
Inspirational Speaker Willard Barth How does someone overcome losing their leg at 8 yrs old to cancer, drug and alcohol addiction, jail and ending up mentally, emotionally, spiritually, physically and financially destroyed… and go to owning 4 companies, having one of original the songs from his CD reach 24 overseas, traveling the country sharing the stage with some of the most famous speakers and entertainers in the world? Willard will share his story and 3 key distinctions that ANYONE can apply to overcome ANY obstacle that they are facing.
Moving from I can't to I can! In seconds, a family vacation became a nightmare when a horrific auto accident decimated marathon runner Janet Oberholtzer’s legs and shattered her pelvis. Although it seemed unlikely she'd even survive, let alone put back any of the pieces, this heroic Pennsylvania woman is now leading a full life and back to running half-marathons. Meet Janet, and hear a story that will give you hope, even if you have physical limitations or if your world feels hopeless due to a life-changing event. Janet Oberholtzer is a motivational speaker, a writer and she blogs at JanetOber.com. Her book, Because I Can,will be available to purchase. Rev. Robin V Schwoyer Robin has a background in Business, with a degree in Finance and Marketing from Drexel University. She worked in retail management and marketing consulting. She was ordained in 1998 as an Episcopal Minister, serving families and children in crisis in the inner city. Additionally, she served as a chaplain for the Philadelphia Police department and at the World Trade Center Relief site after 9/11. Robin is a Holistic Wellness Practitioner, certified in several healing systems empowering individuals to create more healthy and vibrant lifestyles. She sees clients in her Abundant Life Mission practice in Newtown, PA. Robin is the creator and director of HeARTs for Autism®, a nonprofit organization founded in 2005, serving children and families living with the Autism Spectrum condition through Art programs, Education and Advocacy. She is also the founder of Happy HeARTs Yoga, a holistic children's and family fitness program, specializing in special needs children. To support women's wellness needs, she created Pink HeARTs Wellness for Women in 2009. Robin is a certified Reflexologist, Therapeutic Touch practitioner, Integrated Energy Therapy® Master Instructor, Reiki Master Teacher, Advanced Theta Healing Practitioner, Ama Deus healer, American Red Cross Certified Life Guard and Special needs Swim instructor, certified Children’s Yoga & 200 hour Vinyasa Yoga Teacher. Additionally, she has 500+ hours in trainings for Autism, Occupational therapy, Speech therapy and Social Skills to expand her knowledge and skills to use with her family and in her outreaches. Robin is an author, inspirational speaker and retreat facilitator who enjoys sharing messages of love, creativity and empowerment. She is married with 3 amazing children, residing in Bucks County, PA.
Carol Nieto I have been teaching group fitness for 20 years with many fitness certifications. I teach all ages including Kids to Seniors. Below are a few short bio’s on some of my Zumba Gold participants. We have a couple in the ninety’s in our group and they truly are amazing and inspiring. This is a “standing” Zumba fitness/dance class. Shirley Nice I am 83 years old. My Swedish background gave me a strong body and I feel obligated to keep it that way. My two years with Zumba Gold makes me feel as though I am honoring that obligation. Jayne Reddie Zumba is a very good way to exercise to music and with friends who enjoy the same thing.I lived at the shore for the last 30 years, where bicycling was a favorite sport, whether you were on the boardwalk or on the street. It’s fun early in the morning before the traffic gets heavy. I am so glad to be able to Zumba at my age – 90. Helen Anderson I can’t believe I will be 92 on October 1st! I don’t feel that old! One of my first memories is of my father taking me out on a dance floor and doing the Charleston with me. I was five. The most important event connected with dancing is meeting my husband-to-be. He arrived to take lessons where I taught ballroom dancing. As a tomboy, I have always been active. My main motivation is my family who believe I will live to be 100 years old. Zumba is the most fun exercise class and I enjoy the camaraderie. Betty Kitson I am 77 years old. As far back as I can remember, I loved to dance and exercise to music. The first health clubs that I was associated with didn’t do much aerobically. (Does anyone remember Elaine Powers Figure Salons?) Later I did step aerobics at the YMCA, which became more difficult as I got older. But Zumba Gold is just right. It suits my needs for aerobic exercise with low-impact movement and I love it!
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Mashed Sweet Potatoes *Side note. Yams (imported from Caribbean and originated in Africa)
Sweet potatoes are highly available in US. Sweet potatoes are sweeter and have higher moisture content. What you find in most supermarkets will be sweet potatoes even if they are marked yams.Compared to yams, sweet potatoes contain significantly higher amounts of Vitamin A, calcium, iron, and vitamin E, and they have twice as much protein per serving - the ratio of essential fatty acids is preferable in the yam compared to the sweet potato. Nourishes: 4 Ingredients: • 2- medium sized sweet potatoes, peeled and 1-2” cubed for quicker cooking • 2 Tbsp of freshly squeezed orange juice • 1 Tbsp olive oil • Pinch of each: cloves, cinnamon, and nutmeg • Sea salt and black pepper to taste • Pinch of brown sugar or Splenda brown sugar • 1 tsp. Orange zest (peel) Methodology: Place potatoes in salted pot of water and bring to boil. Cook until tender. 15-25 minutes. Drain sweet potatoes and return to pot; add orange juice, oil, pepper and spices. Mash until smooth. Top with brown sugar and orange zest.
Holiday Pecan Salad
DeliciouslyFIT
*Side note. Start your holiday meal off on the right foot with a refreshing “seasonal feel” salad.
Nourishes: 4 Ingredients: • ½ cup candied pecans or walnuts (see below) • 2 Tbsp unsalted butter • 2 Tbsp light brown sugar Mix 2 tablespoons unsalted butter and 2 tablespoons light brown sugar in a non stick sauce pan. Heat on medium and add the nuts. Toss to coat for about 1 minute stirring occasionally. Add sliced pears and set aside. (Yes! A little indulgent) • 1 ripe pear; sliced thin (add to hot pecan mix). You may use apple if preferred Balsamic dressing • 1 Tbsp finely diced red onion • 1 teaspoon Dijon or whole seed mustard • 2 teaspoons balsamic vinegar • 1/4 cup extra-virgin olive oil • 2 teaspoons sugar free or light maple syrup • Sea salt and ground black pepper • Dark Green lettuce leaves coarsely chopped (6 cups) • 1/4 cup shaved Parmesan or bagged shaved – not grated Directions: Make the dressing by combining the diced onion, mustard and balsamic vinegar in a mixing bowl. Slowly add in the olive oil while you whisk. Add the maple syrup and season to taste, with salt and pepper. Assemble salad in a large mixing bowl with dressing. Top with shaved cheese and candied pecan/pear mix.
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.
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PhillyFIT I 15
EnergeticallyFIT
Fat, Sick and Tired Is no way to go through life By Jeff Gross
AFTER
I was watching the movie Animal House and the dean said to one of the guys, "Fat, drunk and stupid is no way to go through life son." Which made me think to myself, fat, sick and tired is no way to go BEFORE through life either. I had a few health issues as well. I was 5’ 10" tall and 220 pounds. I had a touch of Crohn's disease, borderline diabetic, back problems, knee problems, gall bladder issues, elevated liver enzymes, high blood pressure and constant, almost debilitating bouts of tiredAFTER ness. Additionally, I had a diminished sex drive and severe, allergic reactions to food which caused red blotches on my face. At that point I decided to do something about it. eight-week session I was up to where an averagely fit guy would be, but I still wanted a flatter stomach and firm arms and I called a friend of mine who did some personal training and legs. signed up for eight weeks at her studio in October of 2010. I also decided to take a hard look at my diet and cut out the folIn December 2010 I joined one of the local Southampton, PA lowing: sugar, flour and white carbs such as bread, rice, pasta gyms and began a serious regimen. My first goal was to and potatoes. Then I took it a step further cutting out all chemiaccomplish two miles on the elliptical trainer with a ten resistcals, additives, preservatives, food colorings, and anything artiance. I reached my goal after one week of going six days a ficial; and no corn or corn by products whatsoever. My diet week and sometimes Sunday. In the meantime, I was doing the became an internet research project centered on what would be weight machines with challenging weights that were within my healthiest for a fifty-year-old guy who wanted to drop weight ability until they were conquered – then I would raise them. By effectively and quickly while transforming his body in the week three I was up to three to four miles on the elliptical. process. Basically, I was eating what some people call a cleansing diet or a Paleolithic diet. The most important thing I learned in this experience is the My first day of personal training was quite sad from the standpoint of a drill sergeant. I could barely do ten minutes on the elliptical trainer. I was about as flexible as the couch I had befriended. She put me through serious paces and by the fourth week I was noticing results and feeling it. By the end of our 16 I PhillyFIT
secret combination of dedication, persistence, exertion, visualization, and diet. Dedication: Set your mind to the fact that this will be work, you will need to make a schedule and stick to it. You can do
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cardio every day, but you want to look at every other day for arms, legs, stomach muscles, etc. So for example on Monday, Wednesday, and Friday do arms, on Tuesday, Thursday, and Saturday do legs.
Persistence: No matter how tired or lousy you feel, you must get yourself to the gym. If you slack off the only person you’re cheating is yourself. Keep your fitness goals in mind. Keep visualizing (see Visualizing). Don’t deviate. Give yourself plenty of time at the gym. I’m an early riser so my gym time is between 6:00 and 8:00 am.
In closing, I must stress that there is no substitute for diet and exercise; one cannot work without the other – and I’m living proof of it. I now have more energy and look and feel the best I ever have. I’ve put myself in a state of mind where I can see my fitness goals in my mind and attain them in reality. I’ve dramatically improved my health and have gained muscle mass and the body I’ve always longed for. If I can do it anyone can!
Exertion: If you’re not breaking a sweat you’re wasting your time. Do challenging weights; put some meaningful resistance on your treadmill, elliptical trainer, bike, etc. If you’re trying to drop weight I recommend the elliptical because it’s more of an arms and legs involvement. Do at least two miles at a resistance of ten. Set a pace of four to six mph. Work your way up to a resistance of fourteen for five to six mph and a distance of three miles. This may take a good two months to work up to going to the gym five days a week.
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Visualization: Your mind is a very powerful thing. Think about how you want your body to look and picture it in your mind clearly. Work to that goal. Your mind can actually help to shape your body. Don’t concentrate on thoughts like, “I’ve always had a belly.” Instead think, “I’m going to have a flat stomach,” and believe it. You can do it! Diet: Definitely the most important part of the equation. You can tone your muscles from now till doomsday, but if you’re storing excess fat you will never see any muscle definition. It will be hidden by all the padding. That is why the cardio and exertion factor is so important. You will see results in as little as four months, and dramatic results at eight months. It’s a transitional diet, so in the beginning it’s very strict and the supplements you take are important. Basically, I stuck to green leafy vegetables and small portions of lean proteins (four to six ounces). I stuck with all organic and natural.
For supplements, I took Pro-biotics, acidophilus in pill form, garlic supplements, vitamin D and E, chromium picolinate, Vitamin C, T-boosters, and amino acid supplements that you can find at better vitamin stores. After a couple months you can try re-introducing small amounts of pasta, cheese, or yogurt; but please be careful. Don’t overdo it and don’t do all three cheats at once. Skip dessert! This means no cake, cookies, flour or sugar, etc. One good thing you can eat is egg protein. Eggs are great for cleansing your system and contain complete proteins. Another trick is using lots of extra virgin olive oil. I make a cleansing concoction every morning by placing one ounce of extra virgin olive oil and six ounces of grapefruit juice in a shaker container. Shake well for two minutes and drink it down. This will not only cleanse your gall bladder and liver, but it helps to soften your skin and calm the stress on your joint cartilage.
But, Is Your SMILE in the Shape It Deserves?
$85 Holiday Special Initial oral/head and neck exam, comprehensive teeth cleaning, and cavity detecting X-rays. ($215 value)
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CALL By Nov 15th and receive: you may be eligible for $350 OFF of the Invisalign clear tray treatment to create a great smile! PhillyFIT I 17
Meet some of our
PhillyFIT
! m a e T r e e t Volun
PICTURED ABOVE LEFT TO RIGHT: Donna Ziccardi is a Health and Fitness Enthusiast, Jeweler/Designer and owner of Goddess Enterprises. She retailing Premium Quality and Unique Accessories for the Sophisticated Lady. Web Site to be launched soon. Jeff Gross is a Technology Consultant, Naturalist & "Clean Cooking" J.G. Networking • 203 Steamboat Station, Southampton, PA 18966 • 267-496-0350 (cell) www.jgnetworking.net Karla Kay Shantz is an actor, commercial model and spokesperson/host with twenty years of experience in marketing, advertising, public relations and special events. Karla enjoy’s keeping fit by walking/jogging and working out! Ian Savitz, MS - Vice President of Operations for FACTS Fitness, a corporate and commercial fitness management company which owns and operates 5 facilities and provides an array of wellness solutions. Cliff Sheldon is from NE Philly and is a guitar instructor/27 years of playing experience in multiple styles of music and uses a modern technique of teaching by using the internet, mp3s, videos and electronic sheet music. "Why PLAY Guitar Hero, when you can BE a guitar hero?!?! OneOnOneGuitar@aol.com • www.facebook/1on1Guitar • 267-338-9189 Beatriz Salamanca is a wellness coach & independent distributor of Herbalife/Nutrition club located at: 2909 Mechanicsville Rd. Bensalem PA, 19020. 215-639-9243 / cell: 215-687-5075. Products for: Weight Management, Energy & Fitness, Digestive, Heart, Men’s, Women’s & Children’s Health, also Skin care products. • october31@verizon.net Lamont J. Mckellar is the President & Founder of Ballers4LIfe lmckellar@ballers4lIfe.net • www.Ballers4Life.net Ballers4Life helps to raise money for non-profits and charitable organizations through Basketball. In addition, they hold skill development and training camps for children and adults throughout the Delaware Valley. Check out www.Ballers4life.net for more details.
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Sally Andersen has been teaching fitness for Sweat Gyms and the City of Philadelphia Recreation Department for 2 years now and is excited to be branching out on her own with Body Resolutions in Manayunk. Find out more about her training and classes online at www.BodyResolutions.net or on Facebook like "Sally Andersen Fitness". Laura M. Cummins teaches small business owners and professionals on how they may take their business to the next level via marketing practices that create results. Laura presently resides in the Greater Philadelphia area and works with local companies like PhillyFIT Magazine. If you would like some more information on how she may assist you, please e-mail her at laura@ninedotz.com Christine Anderson has been working out on and off her entire life, but not to much reward. In January, her life changed for the better, by hiring a trainer! And now, she'd like to be a trainer someday herself! To begin this new adventure she is volunteering at PhillyFit BASH with the goal of advancing her working knowledge of the industry! LaShawne Pryor currently resides in Philadelphia, PA. He loves sports and staying fit. He has played football, baseball, tennis, and interned with the Sixers (06). A former personal trainer and group fitness instructor, LaShawne presently works with entrepreneurs and business owners on how to get more results out of their online marketing with technology. 215-429-7311 www.yourcomF5.com Sheena Romano, the founder of SimplyFIT Philly has dedicated her life to helping people achieve all their health and fitness goals. Sheena specializes in Bridal Boot Camp, Bosu training, kickboxing, and pre/post natal workouts. In addition to personal training, Sheena teaches group fitness classes such as Spin, Kickboxing,Boot Camp and Conditioning. Sheena believes that working out should be simple and fun. YOU can be SimplyFIT! www.simplyfitphilly.com www.facebook.com/SimplyFITPhilly
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PhillyFIT I 19
Bob Swaim is being fit with various unique human powered vehicles.Think and use HPV's.
Great Luongo working out with her rottweiler Mikey, running laps at Klinger Middle School in Southampton, PA and with her is Mike Costello with his puppy Cody.
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Alyson Zimmer, wife, mother of four girls, and works out at Cornerstone Fitness in Doylestown.
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Tyler McCaffery of the Lower Moreland football team show’s off his “situation” while his teammates (Diego Morales, Joe Keho, Robin Choi and Anthony Morales) enjoy the show.
Kathryn McDermott, 25 from Holland, Pa. Gym: LA Fitness, Huntington Valley • Profession: Personal Trainer Competitive gymnast for 9 years
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PHILLY’SFITTEST
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SEND US YOUR PHOTOS!
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Nicole Hunn of Lower Moreland High School field hockey team drives the ball up the field as spectators look on.
Sonia Santa at the Valley Preferred Cycling Center 8-12-2011.
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Mark & Jesse Goldstein (father and son) having fun at the Jersey Shore.
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REVOLUTIONARY VEINWAVE™ Wave goodbye to unwanted veins,
Left to right: Alejandro Gonzalez (Personal Trainer), Monica Bennet, Amanda Mills, and Kelle Davis. This was at the 2011 Spartan Race in Blue Mt. Congratulations to the Twining Valley Fitness Team!.
L Shawn Proctor, 24, of Phoenixville, finishing the Steamtown Marathon (his first) in Scranton, PA.
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(As seen recently on NBC, FOX NEWS, BBC, SKY, GMTV) Veinwave™ uses a revolutionary process called “Unipolar Thermo-coagulation (UTC)”. A unique, high-frequency energy is applied to the affected area which causes the vein walls to collapse. It is very safe, effective, and permanent. Unlike lasers, the Veinwave™ involves only slight discomfort, so there is no need for anesthetic creams or pain medications. Also, the Veinwave™ doesn’t carry a risk of long-term scarring and is over in 15 minutes. Sclerotherapy provides successful treatment on the larger leg veins.However, sclerotherapy fails to be effective on the fine veins of the knee and ankle and is rarely used on the face. As a combination therapy, Veinwave™ is the perfect compliment to sclerotherapy.
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PhillyFIT I 21
EatingFIT
Happy Families through Healthy Eating By Krista Yoder Latortue, MPH, RD, LDN
Mealtimes Children and families eat frequently throughout the day, so if eating is a stressful routine for your family, it can impact your entire life. It is important to create positive mealtimes as part of your family routine. This can be challenging when your child is a picky eater. The good news is you can increase the variety and amounts your child eats by making simple changes in your family’s mealtime routine. Set Realistic Expectations Did you know it can take a child 10–20 times of being exposed to a new food before he or she will actually taste it? That means you can introduce the same food every day for two to three weeks before your child will actually be willing to try it! Don’t be discouraged. Put your mind at ease by remembering it is normal for children to not try a new food the first, second, or third time you offer it to them. Don’t give up if your child refuses a new food the first time. Try, try again! A child’s usual food intake varies from day to day based on the hunger/fullness patterns in your child. Children tend to eat a lot when they are very hungry, to the point of getting very full. They will not eat much again until they are hungry. Thus an average week may consist of a few days of increased food intake and a few days of decreased food intake. Remember this is normal.
Your child is a very small version of you. Therefore, your child can only be expected to eat a tinier version of what you eat. Children should not be given adult size portions. A good rule of thumb for a healthy serving is one tablespoon per year of age. 22 I PhillyFIT
For example, if your child is two years old, offer two tablespoons of oatmeal rather than an entire bowl.
Mealtime Environment and Structure Your role as a parent during mealtime is to provide your child with food and a positive eating environment. It is up to your son or daughter to determine how much he or she eats. In fact, it is even okay for your child to refuse an entire meal as long as you offered food and gave him or her the opportunity to eat.
When you’re at home, offer all meals and snacks in only one location, like the kitchen table. By only offering food in one location, the child learns he or she must sit to receive food. Children are easily distracted. Requiring your child to sit to eat helps minimize distractions, allows him or her to focus on the food and take the time to eat. Remember, it is acceptable to require your child to sit for meals, but do not force him or her to eat the food. Make Mealtime Family Time Children enjoy social interaction and often try to act out what they observe. Therefore, it is important to offer your son or daughter the same foods the rest of the family is eating. Your child will be more willing to eat if he or she sees you eating the same thing. Involve your son or daughter in preparing the food. He or she will feel like they are partly in control of what they are eating. Involving your child will also encourage him or her to experience new foods through touch, smell, and sight before attempting to eat them.
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Enjoy Mealtime The most important and influential thing you can do at mealtime is to stay positive. Balance the importance of setting up mealtime structure by requiring sitting and limiting distractions with the freedom of having realistic expectations and eliminating force feeding. You can create a happy mealtime and family by establishing healthy eating routines.
If you would like further advice specific to your child’s nutritional status, please contact a registered dietitian - a nutrition expert who will offer evidence-based recommendations for your child and family.
Krista Yoder Latortue, MPH, RD, LDN is an accomplished registered dietitian recognized nationwide for her work as Executive Director of Family Food, LLC. Family Food, LLC promotes happy families through healthy eating by providing in-home nutrition counseling from registered dietitians for families. Visit www.familyfoodllc.com to set up an appointment today!
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Come visit Pine Run to see how Living Well is a part of everyday life for 400 Villagers living on campus. Seniors 65+ are welcome to sample a free class: *Yoga *Zumba Gold *Strength & Stability Call Barbara Chierici at 215-340-5214 to receive a brochure or to attend a Lunch & Learn event offered every month.
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ThinkFIT
If You Think You Can or You Think You Can’t
You are Correct! By Solomon Brenner
A positive attitude is one of the most valuable assets a person can have in life. So often, what people say their problem is really isn't their problem at all. The problem is their attitude, which causes them to poorly handle life's obstacles. The individual whose attitude causes him to approach life from an entirely positive perspective is someone who can be called a person who never says, “I can’t.” In other words, the person doesn't accept the normal limitations of life as most people do. He is determined to walk to the very edge of his potential before he accepts defeat. People with a positive attitude are able to go places where others can't. They do things that others can't. They are not restricted by self-imposed limitations. A person with a positive attitude is like a bumblebee. The bumblebee should not be able to fly, because the size, weight, and shape of its body in relationship to its wingspan make flying aerodynamically impossible. But the bumblebee, being ignorant of scientific theory, flies anyway and makes honey every day.
This no-limit mindset allows a person to start each day with a positive disposition, as in the story of an elevator operator. One Monday morning, in a full elevator, the man began humming a tune. One passenger irritated by the man's mood, snapped, "What are you so happy about?" "Well, sir," replied the operator happily,
Main Line Periodontics & Dental Implants, P.C. John Whytosek, D.M.D* Mark L. Perecman, D.M.D* Peter B. Susanin, D.D.S
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"I have never lived this day before." The positive person understands that the journey is as enjoyable as the destination.
Don’t let your children limit themselves by saying, “I can’t.” Those two words, “I can’t,” put up a mental roadblock between your child and what he is trying to accomplish. Once he says the words, they become true. If you say you can’t, then you are absolutely right. If you say you can, then you are also absolutely right. Each person’s success or failure lies in their own attitude towards life and its obstacles.
Having a positive attitude means having an “I can” attitude. The human mind is truly amazing; why limit its potential before you even try? Teach your children that they can literally do anything they put their minds to. Are there difficult math problems for homework tonight? Throwing pencils, saying that he can’t do it or that he’s not smart enough isn’t going to help your child understand the problem any better. What he should do is take a deep breath and say, “I can do this.” Getting that math problem done might mean taking a break from homework for a while, asking a parent or tutor for help, or even seeking out the teacher the next day before class begins. None of these solutions will be possible, however, unless your child opens up his mental roadblocks by replacing “I can’t” with “I can.” I’m sure there are words your children aren’t allowed to say because they are rude or offensive. Make “can’t” a bad word to say in your house. Designate a jar that gets a monetary donation every time anyone in your family uses the word can’t. Do whatever works for you and your family to eradicate negative attitudes. There are enough obstacles and trials in life already; why add to that list by making yourself one of them? By having a positive attitude your children won’t see all the things in life they can’t do, be or have; they will only see the possibilities and the multitude of ways to reach them. Contributed by Solomon Brenner Author of Black belt Parenting, "The Art of Raising Your Child for Success,” Master Brenner is also offering a free evaluation lesson for anyone on the autism spectrum during autism awareness month (215) 355-5003.
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PhysicallyFIT
REIKI HEALING
AND HEALTH Well-being refers not only to physical health, but also emotional, mental and spiritual health. It has long been accepted that physical health is directly influenced by emotional, mental and spiritual states. If there is a sense of turmoil in those areas, physical health begins to suffer. Just as a physician is often required to heal physical ailments, a spiritual healer may be required to restore spiritual health. Unfortunately, the pragmatic “western” mind tends to view alternative methods of healing arts as at least exotic, and often frivolous. But thousands of years of cultural and medical history suggest some techniques offer effective and immediate benefits. There are many different forms of holistic and spiritual healing including crystals, meditation, chakra and aura balancing and alignment, chakra and aura cleansing, color therapy, Feng Shui, herbal therapy, healing touch, Puja, regression therapy, hands on healing and Clairvoyant healing. Preeminent among those that blend mind and body conventions is Reiki healing. Our high-speed, intense lives in a wired world often leave little room or resources for personal/emotional healing and health. Reiki healing allows periodic improvement of both emotional and physical health using centuries-old techniques. Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing. It is administered by "laying on hands" and is based on the idea that an unseen "life force energy" flows through us and causes us to be alive. If one's "life force energy" is low, then we are more likely to get sick or feel stress, and, if high, we are more capable of being happy and healthy.
In a typical whole-body Reiki treatment, the Reiki practitioner instructs the recipient to lie down, usually on a massage table, and relax. Loose, comfortable clothing is usually worn during the treatment. The practitioner might take a few moments to enter a calm or meditative state of mind and mentally prepare for the treatment, and it is usually carried out without any unnecessary talking.
The treatment generally progresses with the practitioner placing the hands on the recipient in various positions. However, practitioners may use a non-touching technique, where the hands are held a few centimeters away from the recipient's body for some or all of the positions. The hands are usually kept in a position for three to five minutes before moving to the next position. Overall, the hand positions usually give a general coverage of the head, the front and back of the torso, the knees, and feet.
Between twelve to twenty positions are used, with the whole treatment lasting anywhere from forty-five to ninety minutes. It is reported that the recipient often feels warmth or tingling in the area being treated, even when a non-touching approach is being used. A state of deep relaxation, combined with a general feeling of well-being, is usually the most noticeable immediate effect of the treatment, although emotional releases can also occur. As the Reiki treatment is said to stimulate the body's natural healing processes, instantaneous "cures" of specific health problems are not normally observed. A series of three or more treatments, typically at intervals of one to seven days, is usually recommended if a chronic condition is being addressed, and regular treatments on an on-going basis can be used with the aim of maintaining well-being. The interval between such treatments is typically one to four weeks. Many practitioners and recipients of Reiki treatment report improvement in creativity and spiritual well-being as well reduction in pain symptoms, faster healing of injuries and decreased disease symptoms and progression. Reiki has no sideeffects and is completely non-invasive and natural. Gina John, a specialist in emotional and spiritual healing with offices in the 12th Street Gym’s Camac Center. YourPsychicAdvisor.net.
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The Little Diver that
PhysicallyFIT
COULD By Mary Nearpass
Michael Gribbon, Jane Ann, Mandy Lohse and Katherine Craig.
We are all familiar with the timeless story, “The Little Engine That Could.” Jane Ann Cantwell definitely depicts this lesson. The “little engines” that helped her along the way were first and foremost her mother, Dorothy, who still drives and inspires her to this day, her late father, Francis, her seven brothers and sisters, and her coaches. They continually nurtured her interest and talent in diving and attended all of her events. Diving can be classified as an art form as well as a sport. Beauty and grace must be added to feats of strength and agility, all while the body is moving through the air. The diver must have total body control and good kinesthetic awareness. Divers compete in one-meter and three-meter springboard events and also on the platform. When competing on the platform, divers may perform from five, seven and or ten meters.
Diving can be done as a recreational past time in an unstructured, non-competitive environment, or as an internationally recognized competitive sport. It has been part of the Olympic games dating back to the 1904 Olympic games in St. Louis where it was introduced as an event for the men’s swimming program. Springboard diving was added to the 1908 Olympic games, with the first women’s springboard contest conducted in the 1920 games. From that time through 1992, the United States has been the world leader in diving.
Jane Ann was a natural for the sport, but her older sister took it up first. As a young girl, Jane loved the feeling of freedom, flexibility and simply flipping herself off the township diving board in the summers. It didn’t take long to see that Jane Ann was always up the ladder and off the diving board in the time it would take to pull out a judging scorecard. The next step was finding an experienced coach and a junior springboard diving program. Not only was this a safety issue, but springboard diving coaches are licensed professionals whose primary goal is the safety of each participant.
26 I PhillyFIT
Jane Ann opted for a full-time springboard diving program. However, if you are just curious about your child’s (or your own) interest, many outdoor pools offer summer leagues that can be a great introduction to the sport. If competition is not November/December I 215-396-0268 I www.phillyfit.com
PhillyFIT I X
1976 and 1977, and placed third at the District One competition as a junior. She was a two-time state qualifier and all-state honorable mention her junior and senior years and was inducted into the Neshaminy All-Sports Hall of Fame in 2000. Jane Ann went on to Temple University to continue her career in diving. At Temple, she earned All-American honors in 1980 and 1981. She finished sixth in the 3-meter springboard at the national championships in 1980 and took thirteenth in 1981. She had a near perfect record in dual meets during her four-year diving career. She is the college’s school record-holder in both the 1meter and 3-meter springboards. Jane Ann graduated in 1981 with a bachelor’s degree in health and physical education. Recently, she was inducted into the Temple University Hall of Fame.
Jane, at 51!
what you are looking for right away, many of these facilities offer springboard diving programs to get any diver started in the right direction.
Learning the skills needed to succeed in diving requires many physical attributes, but above all is the ability to feel comfortable in deep water. Of course the ability to swim is a must, but a prospective diver needs to feel as comfortable in fifteen feet of water as they do in the shallow end. This comfort level allows the child to concentrate on learning proper diving skills and to enjoy their time in the pool. Learning to dive takes time and patience. Being able to flip and twist are great attributes in the sport of diving, but fundamentals are the tools that create successful divers. Depending on your aspirations in the sport, it may take up to two years before a diver learns the proper skills needed to enter competitive diving. Many diving teams will not let a prospective diver “dive” into the pool for up to a year, preferring to teach proper skills using dryland instruction with tools such as a trampoline and spotting harness.
If there is one key physical element that will help a new diver, it is learning how to stretch and increasing flexibility. More importantly, if you learn to embrace flexibility early, it will not seem like drudgery later in your diving career. Any coach will tell you, if you want to be good, you have to be flexible. Obviously, Jane Ann depicted all of these attributes and diving soon became her passion. Her focus, discipline, persistence and determination are evident to this day; not only in her diving athleticism, but her entire essence. She radiates a passion for life, and it shined on both occasions I had the distinct pleasure of meeting with her. A 1977 graduate of Neshaminy Langhorne High School, Jane Ann won the Lower Bucks County League championship in
Currently, Jane Ann is a courier for Federal Express (has been for the past twenty-two years and believe me, she gets plenty of exercise all day long running in and out of her truck delivering packages), a sales associates for Century-21 Montague-Canale in Southampton, and has been coaching the diving team year round at Council Rock High School. She is married and the mother of three children.
Some of Jane Ann’s advice for diving also applies to how she approaches and embraces her own life– as with any sport, diving is not always fun. Enjoy all parts of the process – the good, the bad and the ugly. Enjoy the successes and the struggle to improve. Enjoy learning things that you did not think were possible. Enjoy finding out things about yourself that you didn’t know. Having fun does not always mean success, but if you enjoy all aspects of learning to dive, you will always become a better diver, and a better person.” So if you're excited for yourself or your little one about becoming part of the diving community, head to your local swimming pool and get ready to dive in! You may just be another little diver that could! Mary has an extensive background in both the traditional and holistic healthcare settings. With several certifications in Massage Therapy and Yoga, Mary also holds two master's degrees in Health Education and Behavioral Psychology. With an almost equal number of years experience in both traditional and alternative healthcare, she brings a working knowledge from both sectors. Mary's current passion focuses on the union of Mind/Body medicine and it's role towards health and well-
Come in for Special 15 Year Anniversary Rate!
ness.
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KINETIX SPORTS CLUB 951 N. Park Avenue • Fairview Village, PA 19409
610-539-6700 www.kinetixsportsclub.com
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PhillyFIT I 27
Don’t Forget to Care
EmotionallyFIT
By Julie Donley, RN Success Expert & Author of Does Change Have to Be So H.A.R.D.?
Care and compassion are essential ingredients in the nursing profession, as well as many other caring professions. Without compassion, you might as well come up with another name for nurse because without care it’s not nursing. But it’s not just nursing that requires compassion, or caring professions for that matter. Everyone you interact with over the course of your day has the right to some level of respect. Oftentimes, people are so focused on their own agenda that they forget they are dealing with other human beings with their own agenda and priorities.
There is a consequence when compassion is missing, so don’t forget to care. You Make an Impact When you are angry, irritable or unhappy, and you allow your emotions to drive your behavior, there is an impact: 1) Your emotions are a distraction. They can cause you to make mistakes as you are so self-absorbed that you have difficulty focusing your attention on your clients. You neglect to empathize because you do not have the mental bandwidth and may not provide the necessary compassion or respect required. The conscious mind can only focus on one thing at a time. If you are emotional, then you are not able to think clearly. “When your emotions take over, your mind gets left behind.” 2) Your relationships may suffer from outbursts or negative emotional energy. People can sense your emotional state, so even if you have very little interaction, there is still an impact to the other person and it feels uncomfortable. When you are so upset that you cannot focus, or you are too busy thinking about all you have to accomplish, you miss out on those moments you could share in a meaningful experience. How you spend the time with clients and coworkers make for memorable experiences. If you forget to care, the person will remember how you made them feel and that it felt badly. 3) Negative emotions are stressful and drain your energy. You leave work at the end of the day exhausted. Your mind has been working overtime on maintaining the negative thoughts. It takes a lot of energy to remain angry! It is not a natural state; something has to trigger it and then you must tend it to maintain it over time. It’s a lot of work.
Every human being has an innate need to feel valued. Respect means to value. In order to see the value in others, you must treat them with respect. When people do not feel valued or respected, it can cause anger and depression. It can increase feelings of loneliness and despair and can contribute negatively to them. 28 I PhillyFIT
Empower Yourself with These Four Strategies 1) Manage your emotions and your mood. They belong to you. Decide what kind of presentation you want to make to the world and the kind of experience you want to enjoy as you greet people along your journey. Choose to be your best. 2) Focus on what you CAN do and what you can control. Let go of what you cannot control. This is a huge relief! Much stress is harbored by focusing attention on trying to control things you cannot control. You can only control you – your thoughts, your emotions and your behavior. 3) Trade each moment for something of value. By staying present in the moment, you focus on what is right in front of you, rather than holding onto anger over the past, about what you don’t have, or frustration about the future and all you have yet to do. Be here now. 4) Let go of expectations. There can be a huge disconnect between the kind of work you want to deliver and the kind of work you can deliver, given the current situation. You can only do the best you can do, and on some days, you just get by. But when you do your best and you are respectful, when you care about others - even when you are busy - they will respect you and appreciate what you give them. People understand. People are not as forgiving when you are mean. It is disrespectful to treat another human as a problem or annoyance. There is no excuse for treating another human being disrespectfully.
When you disrespect others, you disrespect YOU. When you forget to care, you are also not caring for yourself. Care about yourself. Be the best you can be – just for today – it’s all you have anyway. Do the best you can do. Make someone feel good, pay attention to what your client or coworker might need. Don’t ignore them because you cannot give them what you (or they) want. Give them what you can and they will be forever grateful. Julie Donley, MBA, BSN, RN knows firsthand what it means to conquer adversity. Having overcome addiction, a grave illness, divorce, single parenthood, obesity, indebtedness and being laidoff three times, Julie brings a wealth of experience to her work. Tired of life being SO hard, she went in search of an easier way. What she found was quite intriguing: “Hard or easy, it’s how you think about it!” Julie has worked in psychiatric nursing since 1993 and founded her company, Nurturing Your Success, to empower you to achieve your goals and work through change by educating, inspiring and motivating you to succeed. She is the author of several books including Does Change Have to Be So H.A.R.D.? and The Journey Called YOU: A Roadmap to SelfDiscovery and Acceptance and is named one of the top 100 thought leaders in personal development. For resources and to learn more, visit www.NurturingYourSuccess.com. Contact Julie at Julie@NurturingYourSuccess.com to have her speak at your next meeting or conference.
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LT International Beauty School Hands On Training For A Better Future
2 E Woodland Ave Springfield, PA 19064 610-544-0120 Fax 610-544-1563
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Boxing Lessons Marple Sports Arena 611 Parkway, Broomall, PA 19008 Broomall Industrial Center
Classes are in English Language
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Most Qualified Trainer on the East Coast!
All works done by the students only are under the supervision of a licensed instructor; charges for the services are based on the reasonable cost of the materials.
(Pennsylvania Boxing Hall of Fame)
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2520-22 N. Broad Street Philadelphia, PA
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PhysicallyFIT
The
BIG Red
A Silly Toy Becomes A Valuable Training Device By Charles Peeples
You’ve seen it: that big red button ubiquitous at the Staples stores. You squeeze it, and it croaks, “That was easy!” You giggle and squeeze it again and again, til someone takes it away from you. What’s not so easy is guessing what Staples actually expected people to do with these things once the novelty wore off. Ostensibly millions of them were produced before that occurred to anyone, which accounts for their continued availability. Supposedly, proceeds from their sales go to charity. I own half a dozen, and I’m not especially eleemosynary-minded. But as a trainer I found a practical use for them, and for that, they’re perfect.
Years ago I used to run an annual competitive event for girl athletes called the TEAM VALKYRIES FITNESS CHALLENGE. One of the events was pushups, which, even with cash prizes of hundreds of dollars, instantly guaranteed a minimal turnout (I don’t even want to go there – I’ll address it in a future article.) When you’re judging pushups performed by non-devotees you see a lot of variations where bobbing heads and butts strive frantically to distract from the absence of legitimate (shoulder and elbow) movement. Arguments ensue. The EASY Button, placed on the floor below the sternum, solves all that; you either 30 I PhillyFIT
hit it or you don’t. And when you do, that croaking voice kindly reminds you how easy it was. If you need to adjust the height for anatomical or ability differences, you can put a hockey puck, paperback or your Egg McMuffin under the button. Know some stud who claims he can knock out umpty-ump legit pushups? C’mon, you owe it to him!
Of course the Button can be used to enforce full range of motion in many exercises – you’re limited only by your imagination. You can even tape/Velcro it to a vertical or overhead surface, to a machine surface, or simply have someone hold it where necessary. Full range of motion (ROM) is more important when working with athletes than with most personal training clients. With the latter the focus is more on improving appearance than performance, mainly incorporating bodybuilding-style regimens (yep, despite what you may hear from the functional fanatics, bodybuilding produces the most visible results) which don’t require full ROM. Athletes, on the other hand, are after explosive power and quickness, and the Stretch-Shorten Cycle principle, which is the basis of plyometrics, does require it.
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One of the most difficult movements to train for full ROM is the squat. While working with WC Eagles Field Hockey players at The Training Center near Pottstown, I found that the girls had no reluctance to pump out reps with increasing weight, but did have an apparent inability (or disinclination) to reach full or even parallel (femurs parallel to floor) depth, even when the weight was greatly reduced. Enter the Button: placed on a small inverted plastic bucket, it offered more than a simple enforcement mechanism – it offered a target. Psychologically, it changed the focus: it seems almost counterintuitive to be forcing yourself downward when you’ve got gravity (yourself and a barbell) already doing that, but such is the case with a target, and the girls affirmed it. Once they got used to the idea, they were hitting the button for reps easily with whatever weight I gave them.
No, I don’t have any deals with Staples, and for that matter you can also use a dollar-store touch light to do the same thing (or spend three times as much and get a push up counter). I just like the low-cost simplicity and making use of an otherwise useless gimmick. And I especially like that croaking taunt after each rep. Not sure if the girls do, so I put a soft pad under it for some dumbbell/barbell exercises because I could just see it: “Aah shaddup!” CRUNCH! “Oops, sorry, Mr. Peeples!” In the accompanying pics, WC Eagles Laura and Julia Donald exhibit admirable restraint from such vindictiveness as they pump it out in the weight room at The Training Center (www.thetrainingcenterpa.com )
Charles Peeples, LMT, CSCS, NSCA-CPT, NCTMB, whose articles have appeared in numerous fitness and bodybuilding magazines, is a well-known proponent for girls’ and women’s physical advancement (www.teamvalkyries.org). In addition to being a Nationally-Certified Personal Trainer, he is a Licensed and Nationally-Certified Massage Therapist (www.chesterspringsmassage.com). Contact him at Charles@PhillyFitMagazine.com
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Merry Fitness and A Nutrition New Year! By Kim Garrison
It’s here. That right, the official holiday season is just around the corner. For almost five straight months during the winter season there’s non stop celebrating starting with Halloween, followed by Thanksgiving, Christmas, Hanukah, Kwanzaa, New Years, and then Valentine’s Day. While all that celebrating is loads of fun, it often times comes with a heavy price, in the way of unwanted gifts - EXTRA POUNDS!
That’s why, this year, I’m offering a holiday season preemptive strike. That’s right, get those New Years Resolution’s out of the closet right now, along with your skinny jeans, that little black dress, and the itsy bitsy bikini - anything to keep you motivated and focussed on your goal...you know, avoiding those unwanted gifts. To make easier, here are six tips to help you stay focussed and hit the ground running come January 1, 2012.
Lick those Bad Habits - Lick your old bad eating habits right now. Don’t fool yourself. Don’t think miniature candy won’t hurt. Miniature candy is small in stature, but oh does it pack a wallop of calories. The average calories in the “fun size” snickers, health bar, or butter finger is about 80 calories. I could put away about 3 fun sizes in about three minutes. That’s close to 300 calories, or to put it another way, about an 45 minutes of 32 I PhillyFIT
vigorous running. And, we haven’t even had a slice of pumpkin pie yet. Yikes!!!!!
Write it Down. Most people hate keeping a food journal because it well....eh, makes you have to be well...accountable. No one wants to admit that they consumed an entire sweet potato pie, even if it’s just a note you wrote to yourself. Facing the truth can be the toughest opponent of them all. But, if you keep a food journal, I guarantee, you will eat healthier and less. So, just go out and buy a pocket food journal and write down everything you eat. You’ll be surprised at how well you can manage yourself; you’ll likely shed a few pounds too. Work it Out. In or out of the gym, it doesn’t matter. Just do it. Make getting exercise a priority on most days of the week, even if you only have 30 minutes. Be sure to mix it up with strength, cardiovascular, balance, and flexibility exercises. The gym, the park, your living room, your bedroom, it’s not the location that matters. Fitness is cumulative and it all adds up.
Small Steps = Big Success. Rome wasn’t built in a day, and neither were you. Whether your goal is to put on 5 to 10 pounds of muscle or to shed 5 or 50 pounds of fat - take your time. Don’t expect to lose 50 pounds in five weeks. You will surely lose that battle and only end up frustrated and tired. What you want to do is take small manageable steps, like com-
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HOLIDAY GUIDE
Rainbow Ridge Farm Equestrian Center
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BOARD CERTIFIED - AESTHETIC PHYSICIAN MEMBER OF AMERICAN SOCIETY OF BARIATRIC PHYSICIANS 157-161 Bustleton Pike, Feasterville 7516 City Line Ave. Suite 11-12, Phila. 215-322-0222 215-877-7580 2543 S. Broad Street, Philadelphia, PA 6248 Tabor Road, Phila. 215-389-1647 215-725-2345
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Gift Certificate Packages Available Philly-friendly bicycles! New bikes from KHS, Surly, Redline, Torker, All City, Pake, Velo Orange, and Civia Used bikes starting at $150 Accessories such as locks, lights, helmets, bags, racks, tools, and more Come on in for gift ideas and stocking stuffers for that bicycle enthusiast! 2015 Fairmount Ave • Philadelphia, PA 19130
267-507-9370 www.fairmountbicycles.com Hours: Closed Mondays Tuesday - Friday 11am-7pm Saturday - Sunday 10am-5pm *Hours subject to change December-March*
A full service bead shop offering a variety of afternoon and evening jewelry making classes for all levels and ages. Ask about our popular bead parties!
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PhillyFIT I 33
HOLIDAY GUIDE
mit to walking daily for thirty minutes or more, weight train two to three times a week, meditate, do yoga a couple a times a week, and lose one to two pounds a week if weight loss is a goal. If you start now, you could begin the new year 15 to 20 pounds lighter, imagine that.
Embrace the Scale. If you don’t own a body weight scale then get one today. You don’t have to invest in one of the hightech expensive ones. A regular twenty-five dollar scale will do just fine. Every morning when you get up jump on that scale before you step foot in the shower. That way, you’ll see if you are trending upward, staying the same, or shedding a few pounds. While the scale is just one measurement of your health, it’s a good one. Weighing in daily, you’ll see just how quickly those little “fun size” snacks add up. Also, keep in mind, that one day of cheating sets you back about three days. In other words, it will take you about three days of clean eating to get back to where you were before the indulgence. Therefore, a three day weekend of over indulging will set you back about nine. Now, how do you like them apples? Celebrate Relationships. Instead of putting so much energy into the food, let’s make this holiday season more about celebrating our relationships. Let’s create environments with family, friends, foods, and activities that support a healthy lifestyle. Offer more vegetables and fruits at the celebratory table. Provide more water and less high calorie beverages and lay low on the alcohol, too.
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Kimberly Garrison is one of the nation's most sought-after fitness, health, and wellness experts. She has over 20 years expertise in the fitness, health and wellness industry and is the owner of One on One Ultimate Fitness, LLC and the Fitness and Wellness Director for Facts Fitness. She is a Certified Personal Trainer, a health and wellness columnist, and a spokes model for national brands. Kimberly is the legendary fitness columnist for the Philadelphia Daily News, she hosted the “Girlfriends’ Locker Room” web site, and hosted the Philly Fitness & Health pod cast. She can be seen regularly on NBC's 10! Show, Fox 29, CN8's Your Morning, CBS 3 News, 48 Update, WYBE’s Shades of Opinion. Her articles have also appeared in Philadelphia Metro Newspaper, Global Fit Magazine, Club Life Magazine, Premier Brides, PhillyFit Magazine, Real Health Magazine and she is quoted often in Black America Web, Philly Style Magazine, PhillyFit Magazine, Cosmo Girl, Pink Magazine, and Heart & Soul Magazine.
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YouthfullyFIT
Does Your Child Have This Major Skill? By Solomon Brenner
It isn’t easy to stand up in front of a crowd and take the lead, but at some point we are all called on to do just that. Whether it is a presentation for school or a class project, you want your child to feel comfortable standing in front of his peers. This confidence is not only important for school, but also for success in his career as an adult. A great way to teach leadership is to let your child take the lead once in a while. Let him teach you something. It could be as simple as asking him to show or tell you how to make a peanut butter and jelly sandwich. Antoinette Hinkle’s son, Ryan, likes to bring the leadership skills he learns in karate class home to teach his family.
“He loves to show everyone how strong he is and his karate kicks,” Antoinette said. “He even loves to tell people when they are doing it wrong.”
Giving them a leadership role somewhere they are already comfortable will make it easier for them to take the lead in a more challenging situation. As they get older they can take the lead on more complicated tasks. With so much practice as a leader, your child will grow naturally into a confident individual. A big part of being a leader is having confidence, which is why giving them a leadership role at home is a great first step. To help them branch out get them involved in a group activity where they can make friends and feel comfortable. This will make your child more confident and therefore give him more of the tools he needs to be a leader.
By trying different sports and activities to see what he likes best, your child could discover his passion. We all know how much easier it is be enthusiastic about something we enjoy. This
translates into leadership for your child. When he finds something he loves to do, he will want to take on a more active role and be a leader.
Don’t forget that your children watch every move you make. If you are going to preach the values of being a leader, even when that means doing the hard thing because it’s the right thing to do, you’re going to have to live those values yourself. Otherwise, the lectures go in one ear and out the other. Using your own behavior as an example is a great way to show your child little ways you can be a leader every day. Being a leader has greater benefits than being team captain or club president. If your child is a leader, he thinks for himself. A leader doesn’t do something just because all the other kids are doing it. This means he is less likely to submit to peer pressure or fall in with the wrong kind of group and more likely to stand up for himself and others.
Leadership isn’t easy. There are always going to be obstacles and setbacks. It’s how your child deals with these obstacles that separate the leaders from the followers. The key is to have a positive attitude. For others to believe in and follow him, your child must first believe in himself. He has to have an “I can” attitude that keeps him moving forward no matter what life throws at him.
When your child is scared to stand in front of a crowd because he doesn’t want to make a mistake, remind him about the power of a positive attitude. If he goes in believing he will be a great leader, he has already won half the battle. Contributed by Solomon Brenner, Master Instructor of Action Karate and Author of Black Belt Parenting, "The Raising of Your Child for Success."
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PhillyFIT I 35
ASH/EXPO EVENT B IT F LY IL H P H T 2 INSIDE THE 1 e 6th PhillyFIT Th
11-3pm • th 6 r e b m e v Sunday, No
VENDORS WELCOME
For a nominal $325, come showcase your products and services to the workout-nuts that attend our events! Call to reserve your booth now. 215-396-0268
20 DIFFERENT 8 MINUTE WORKOUTS! PhillyFIT’s day of working out and more! The participants decide "Who Teaches Philly's Hottest Workout"
INSIDE THE 12th PhillyFIT BASH/Expo event! Philadelphia Sports Club • One Highpoint Drive • Chalfont, PA 18914 Cost is $10.00 per person. FREE ENTRY into the Bash event (a savings of $5.00) with purchase of workout-a-thon! Includes free powerade, fresh fruit and health bars. You can pre-register online at phillyfit.com - NO WAITING IN LINE AT THE DOOR! NAME:_________________________________________________________________ STREET ADDRESS:______________________________________________________ CITY, STATE, ZIP:________________________________________________________
20 different local fitness gurus, from all over the region showcasing many diverse workouts - each workout is 8 minutes long. Come, join in and do as many workouts as you can, OR DO THEM ALL AND BURN HUNDREDS OF CALORIES! Vote on the HOTTEST workout!
PHONE:__________________ E-MAIL:______________________________________ $10.00 per person.
Types of workouts to include: * high energy * low-impact CREDIT CARD #_________________________________________ EXP. DATE______ CVS code (3 digit on the back, or 4 digit on the front if it's an AMEX) _________ or CHECK # _________________ & mail to PhillyFIT Magazine, 868 Central Ave., Southampton, PA 18966
* yoga * stretching * breathing * bootcamp style * dance workouts * core
BRING YOUR YOGA MAT & WATER BOTTLES!
FAX REGISTRATION FORM TO 215-396-0288
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MEET THE INSTRUCTORS FOR THE 6TH PHILLYFIT WORKOUT-A-THON Sunday, Nov. 6th, inside the PhillyFIT BASH! • 11-3pm • PSC, One Highpoint Drive, Chalfont, PA. Cost $10 per person Extreme Fitness Martin McLoughlin
Martin McLoughlin, the owner of Extreme Fitness Personal Training, Inc. has been changing physiques and lives for 15 years. An ISSA certified fitness trainer with certifications in Sports Nutrition, Fitness Nutrition, Strength & Conditioning, Fitness Therapy, TRX Suspension Training, Yoga, Boot Camp and PostRehabilitation Training, Marty and his Extreme Team operate a personal training facility like no other. He has put his own spin on group fitness with "Extreme Fit", a synthesis of boot camp, mixed martial arts, yoga, pilates, old-school weight lifting and strong man training that challenges the mind, body, and spirit while burning massive calories and increasing strength in a functional way. It is a class for all ages and fitness levels. Watch Marty and his clients in action on Facebook at www.facebook.com/ExtremeFitnessTraining and on You Tube at Thehealer714. For more information please visit: www.extremefitnesspa.com
Punjabi Bhangra and Flamenco Dance Lisa Mele Lisa Mele is a Certified Group Exercise Instructor and Personal Trainer (AAA/I and AFFA Member). Lisa won the 2011 "Easiest to Follow" Instructor Award at the 5th PhillyFITWorkout-a-thon! She teaches a variety of Group Exercise Classes including Zumba (her favorite) for Bally's Total Fitness, Future Fitness Powered by AFC and Club Metro (USA) Marlton. Lisa was a former Professional Cheerleader for the USFL Philadelphia Stars and will be seen in the documentary movie "The Team that Time has Forgot". Lisa is also working on developing a "Beginner's Guide to a Total Body Workout" DVD that will hopefully be out before the end of this year.
ABS LAB Robert Jones Robert Jones is the owner of Riley F.A.S.T., an in-home fitness and sports training company. He is an AFAA group fitness instructor, SCW Fitness Boot Camp Instructor, and Fitour Personal Trainer. Robert holds a BS degree in Exercise Science from Immaculata University and now teaches a health and fitness program there. Robert instructs at the Fairmount Athletic Club, Audubon YMCA, and Versafit where he teaches everything from boot camp to pilates. For more information on Robert, please visit: WWW.RILEYFAST.COM.
Workout-A-Thon Instructor Ian Savitz Ian Savitz holds a Bachelor of Science in Exercise Science from Ursinus College, and a Master's of Science in Sport and Athletic Administration from West Chester University. Employed by FACTS Fitness for over 10 years, Ian has transitioned from personal trainer to Vice President of Operations, overseeing several corporate and commercial health clubs. Ian's professional accomplishments include appearances in various publications, several speaking engagements, and awards for innovations in fitness programming. Ian also serves as an adjunct instructor for the Penn State University kinesiology department.
ZUMBA Carol Nieto Carol Nieto has been in the fitness industry for over 20 years and specializes in Group Fitness. She is certified thru AFAA, AAAI, Silver-Sneakers, FlirtyGirl, CPR and First Aide. Carol is licensed to teach Zumba, Zumba GOLD, Zumbatomic and Zumba Toning. She has taught Zumba Chair to the Visually Impaired of Bucks County and presently teaches Assisted Living/Alzheimer’s patients where the average age of her students happen to be 95! She also runs independent Zumba classes for kids (8-12) and adults. Carol was a Zumba Gold Presenter at 2010 PhillyFit Expo and received an award for BEST WORKOUT FOR SENIORS. If you would like more information on Carol, please visit: http://www.zumba.com/en-US/profiles/24734/carol-nieto. You may also find her on Facebook at: https://www.facebook.com/#!/pages/Zumba-at-DanceElite/308033512888
Philly Zumba Dara Patrusky Dara Patrusky is best known for her high energy shake it till you break it style. Dara has been dancing most of her life starting in ballet then moving on to hip hop and jazz. She found Zumba in 2001 but never got certified until a fitness friend talked her into it two and a half years ago. It has been an amazing journey and she has not looked back since. Dara gave up her full-time position as an Advertising Sales Executive to bring Zumba joy into peoples' lives. She enjoys meeting all sorts of new people and helping them change their lives with Zumba. Nothing pleases her more then to see the magical energy that happens in her Zumba classes and the happy smiles on everyone's faces. Dara is part of Team Spice Zumba and she recently formed her own Zumba Team from B & R Fitness. They have appeared at PhillyFIT and Parx and other local venues.
ZUMBA Double Trouble Crystal is frequently featured on QVC as a testimonial for ZUMBA® Fitness for her 100lb weight loss. Courtney is a self-proclaimed gym rat who is constantly in the gym and has tried everything and still struggled to lose weight. With ZUMBA® Fitness, she has been able to lose 50lbs. so far. Together they are known as Double Trouble! For more information on Double Trouble, please visit: http://www.zumbawithdoubletrouble.com/About-Us.html
KICK BOXING Ryan Gillespie Ryan Gillespie is the Branch Director for the LaCrest Health Center of the NorthPenn YMCA in Lansdale. He has his Masters Degree in Exercise Science from Slippery Rock University, Certified Group Fitness Instructor and Weight Training Instructor through AFAA and Group Cycling Instructor through Reebok. He has been in the fitness industry for over 20 years, instructing Kick Boxing classes for over 12 years and Body Combat Classes for 2 years. When Ryan is not working he enjoys spending time with his wife and three children and also playing soccer. Ryan is a former member of the US National Beach Soccer team.
Piloxing Missy Milewski Missy Milewski graduated from West Chester University with a Musical Theater degree and has been dancing since she was in grade school. She loves how Piloxing combines Pilates (Sleek), Dance (Sexy) and Boxing (Powerful)! She is the co-owner of Voltage, which is a club that offers Zumba, Piloxing, Turbo Kick, Stride, Power Yoga and much more! For more information on Missy, please visit: www.voltagefitclub.com
SPORTS TRAINING Joe Pepe Want to become better at the sport you play? Maybe you just want to become built like your favorite athlete? No matter your goal Joe Pepe, NCSF certified personal trainer, will help you reach it. You will work at a high intensity, while working every muscle in your body! You will become stronger, faster, and more agile! You will also strip away the extra weight that is holding you back from doing what you dream! Come ready to train like a professional athlete! For more information on Joe, please visit: http://www.fitnessworksphiladelphia.com/index.html, http://www.sportingclubbellevue.com/ and http://www.facebook.com/pages/Sporting-Club-At-TheBellevue/115900275096918#!/phillyfitness
DDIP Partner PT Dr. Drill Instructor Program Dr. Aaron Oberst is the innovator and developer of the Dr. Drill Instructor Program (DDIP), an eight-week lifestyle change and health mentoring regimen. A Marine grunt turned Doctor of Chiropractic; "Dr. Drill" puts his combined knowledge and experience together in this revolutionary program for physical and mental well being. The mission of DDIP is to discipline, motivate, educate and exercise the public to an optimal state of health. Dr. Drill specializes in early morning physical training for all fitness levels. "What You Put in, You Will Get Out!" For more information on Dr. Oberst, please visit: http://www.drdrillinstructor.com/doctorAronOberst.html
Sultry Under the Stars - Belly Fit Zen Aura Zen Aura is an Award-winning professional dancer, dance fitness instructor & elite athlete. Featured on Comcast Cable Network’s “Meet the Coach” & World TV, this 6X All-American & National Champion in Track & Field and East Coast Fantasy Fusion Belly Dance Champion fuses her athletic experience and artistic expression to create a unique blend of aerobic exercise and world dance for an exotic and dynamic workout. Zen provides an empowering experience for students and a challenge to even the most seasoned fitness enthusiast, from the inside out! For more information on Zen, please visit: www.Zen-Aura.com
BOXING Phil Chebook
GLEEKERCISE Deborah Hirsch
Phil Chebook has background in boxing dating back to 1980, where he began working out in gyms with boxing trainers and then continued to hone his skills on his own. He has been a devout member of Lacrest Health Center and North Penn YMCA for over twenty years. Along with boxing, Phil is also an avid runner and has organized many races. Last year, he decided to work with a professional boxer in order to prepare for his first class as an instructor. Phil has been teaching basic boxing since February 2011 and admits he is definitely living the dream!
Deborah Hirsch, a self-proclaimed dance addict, founded Philly Dance Fitness in early 2010 to promote her favorite activity as an exhilarating, accessible form of exercise. Staffed by a network of top-notch instructors, Philly Dance Fitness offers everything from Zumba to PiYo to Frisky Fridays, a ladies-only striptease aerobics party. Outside of running weekly group classes, Deborah collaborates with other choreographers to come up with creative workshops that tap into pop culture, from the annual “King of Pop Hip-Hop” to a Lady Gaga-themed workshop that debuts this November. Get a taste of “Gleekercise” at the PhillyFIT Bash, a seasonal workshop that celebrates the hit television show “Glee” by pairing heart-pumping dance moves with the casts’ most infectious songs. All Philly Dance Fitness classes are specifically designed to feel like dance parties (at least, sweaty, gym-clothes parties) and accommodate any level of dance experience. Deborah also organizes a number of free community events every year, including a citywide Philadelphia Dance Day that got more than 300 people out grooving this past July. In addition to certifications in group fitness, Zumba, Urban Striptease, step aerobics, circuit training and target kickboxing, Deborah teaches wedding ballroom dance lessons, cardio belly dance, aqua dance, hip-hop, sculpt, core conditioning and boot camp. She’s been featured by the Philadelphia Inquirer, Metro Philly, Philadelphia Magazine, the South Philly Review and a variety of local television stations. Find out more at www.phillydancefitness.com. Work it, shake it, move it, DANCE!
Zone to Be Toned Tracy Hess Tracy Hess is known as the Top Premier Fitness Guru "aka" The Diva of Fitness. She was an Eagles Cheerleader and award winning NPC National Ranked Competitor, plus instructor of the Bodysizzle Workout Video Series. Tracy is certified via ACE, AAAl, AFTA and LA Fitness Group Fitness. During the PhillyFIT Workout-A-Thon, she is going to lead you through her latest masterpiece "Zone to be Toned," which incorporates targeted weight training with a slice of High Energy Funk-adelick Dance combinations. With over 30 years of experience in the fitness industry, Tracy’s motivation, energy and pure drive inspires others and is what keeps her fitness vision alive and kicking! For more information on Tracy, please visit: http://www.zoned2btoned.com/
November/December I 215-396-0268 I www.phillyfit.com
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Red Hot Dance Fitness™ Christine Gallagher Christine Gallagher is a dancer, choreographer, certified group fitness instructor and creator ofRed Hot Dance Fitness™. Formally trained in Philadelphia & NYC, Christine danced competitively with the nationally ranked NCAA Temple University Diamond Gems and began teaching group exercise while an undergrad. With 20 years in the dance and fitness industry, Christine combined her passion and expertise to design a dance based fitness workout that was easy to follow yet challenging enough for even the most experienced dancer all while providing a vigorous cardiovascular workout. Winner of 2 celebrity judge awards at the July 2011 PhillyFitWorkout-athon, Sexiest Workout & Judges Top Pick, Red Hot Dance Fitness offers teacher trainings as well as ongoing choreography for instructors. For more information, please visit: www.RedHotDanceFitness.com
MOTIVATION SPECIALIST Mariah Membrino Marriah Membrino is an ACE Certified Personal Trainer with an SCW Outdoor Boot Camp Instructor Certification. Marriah uses motivational tactics to help her clients achieve their own personal goals. She is the originator of her own personal training service and website: phillyfitnessguru.org. From this platform she offers group fitness in the form of an outdoor boot camp based in East Fairmount Park, Philadelphia (now expanding to the Mainline and West Chester areas), and one-onone training either in-home or at most local gyms. Marriah’s clients receive fitness training as well as life style counseling to create the optimal personalized fitness program. She is an exemplary pupil of nutrition and wellness and is currently working on her RD (Registered Dietitian license). By relating to her clients’ struggles with her own, she provides a unique insight into the otherwise exclusive world of aggressive body transformation. Marriah is also a wife and mother and has been an athlete in dance and gymnastics most of her life. She herself has struggled through injuries, but is addicted to staying fit and inspiring others to follow in the path of an allaround healthy lifestyle.
RANGER TRAINING Sgt. Nate Sgt. Nate Griffin is the founder of Professional Touch Fitness Training Studio and the creator of theRanger Training Workout System. During the PhillyFIT Workout-A-Thon, he is going to change things up a bit with a dance aerobic routine celebrating the music of Michael Jackson and The Jacksons. Join him as he brings to life to songs such as "I want you back", "ABC", "The love you save", and "Shake your body down.” For more information on Sgt. Nate Griffin, please visit: www.sgtnate.com
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TAE BO Asa Cansler Asa Cansler is a Nutritionist and Health and Fitness Instructor Certified by the American College of Sports Medicine. Asa also holds a degree in Health and Exercise Science and is Certified by 8 time World Champion Billy Blanks to teach his Tae Bo® Fitness classes. Alongside her New Jersey assembled Tae Bo® team, Asa conducts the only Tae Bo® live classes in the State of New Jersey and remains one of only a handful of instructors certified to teach in New Jersey. She can be seen in several of Blanks Tae Bo® videos including Acceleration, Dedication, (T3-Total Training Transformation), Tae Bo® Funk and Free Style Funk as well as the Get Amped Philadelphia infomercial. Awarded "Most Challenging Instructor" at PHILLY FIT Magazine's 11th Annual Philly Fit Bash Workout-a-thon, Asa has been featured by the TODAY show NBC, ABC 6 Action News HealthCheck, NBC 10 Terry Ruggles on the Road, CBS 3 Talk Philly with Pat Ciarrocchi, Burlington County Times, MyCommunity Trend and many other media outlets. Asa is the President and founder of H.O.P.E. Fit Club United, Inc. (Helping Others through Physical Exercise) A non-profit company that sponsors free fitness and nutrition classes to the under privileged. For more information, please visit: www.asacansler.com
TO REGISTER TO PARTICIPATE GO TO WWW.PHILLYFIT.COM OR PAY AT THE DOOR ($10.00 PER PERSON) FOR MORE INFORMATION CALL 215-396-0268
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Healthy Pet Section FurryFriendFIT
Minimizing Emergency Veterinary Visits this Holiday Season By Jamie M. Burkitt, DVM
The holidays are a fun time of year, but the associated celebrations often include food, plants, and other items that can be dangerous for pets. It’s important to keep these things in mind to minimize the likelihood of your pet getting into trouble and requiring urgent care.
Holiday Foods Dangerous to Pets All foods in the list below should be kept away from pets altogether. It’s best to report any ingestion to a veterinarian immediately.
1) Chocolate. Chocolate is toxic to dogs, and the darker (purer) the chocolate, the more potential for toxicity. Therefore, even small amounts of baking chocolate, cacao beans, cacao nibs, cacao powder in baked or unbaked items, or dark / semisweet chocolates can cause severe problems. Mild chocolate toxicity leads to vomiting, diarrhea, and some hyperactivity, while severe chocolate toxicity can cause heart rhythm abnormalities, seizures, collapse and even death. Be sure to keep your furry friends away from the chocolate treats this season! If Fido does accidentally get into treats containing chocolate, call a veterinarian for advice. 2) Xylitol. Xylitol is an artificial sweetener found in many sugar-free gums, candies, vitamins, and medications for humans. It can also be purchased in bulk as a sugar substitute for baking. While xylitol has some known benefits to dental health in people, it is highly toxic to dogs and can cause low blood sugar and liver failure in dogs. If your pet ingests xylitol, immediately take him to a veterinarian for attention, as the side effects can be dire. 3) Onions, garlic, leeks. These and other similar pungent root vegetables and their extracts cause anemia and potentially bleeding abnormalities in dogs and cats. Cats are particularly sensitive to the effects of these vegetables, while dogs are somewhat more resistant. In general, pets should not be fed items that contain onions, garlic, and similar as seasoning. 4) Nutmeg. In relatively large quantities (i.e. ¼ tsp. or more), nutmeg can cause gastrointestinal upset and hallucinations in pets, and so should be avoided.
5) Raisins. Raisins are fatally toxic to some dogs, even in relatively small quantities. It is unknown which dog (or possibly which raisin) will have a problem, so it’s recommended to keep dogs away from raisins in general. 6) Many other foods items such as macadamia nuts, grapes, coffee, alcohol, moldy food, and uncooked meats can also cause toxicity and disease in dogs and cats, and should be avoided. Holiday Plants Dangerous to Pets Many of us enjoy the sights and smells of seasonal plants around the holidays. However, some of them are mildly to moderately toxic to dogs and cats. Minimizing pet exposure or eliminating these plants from the home altogether is recommended.
1) Mistletoe. The berries and leaves of mistletoe are toxic, and can cause gastrointestinal and cardiovascular problems. It is safest to avoid mistletoe if you have pets, since problems can be quite severe. However, if your pet ingests mistletoe, call a veterinarian immediately for advice. 2) Holly. Holly is mildly toxic, and ingestion can cause irritation to the mouth and upper gastrointestinal tract. Most commonly, pets that eat holly leaves will show hypersalivation, head shaking, pawing at the mouth, poor appetite, and some vomiting. These signs may be mild or can be severe in some cases. Ingestion of large quantities can cause obstruction of the gastrointestinal tract, which is an emergency indicated by moderate
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to significant vomiting. If your pet has access to holly and shows these signs, seek a veterinarian’s advice. 3) Amaryllis. Amaryllis is a showy flower commonly used in Christmas-time potted or cut arrangements. It comes in white, red, striped, and other floral pattern varieties. Primarily the bulb and leaves of amaryllis plants are toxic to dogs and cats; the flowers are somewhat less so. Ingestion of plant parts leads to poor appetite, vomiting, diarrhea, and hypersalivation. Ingestion of large quantities can lead to sedation and seizures. If your pet eats amaryllis, call a veterinarian for advice. 4) Poinsettia. While poinsettias have a reputation for being toxic holiday plants, in reality they are only mildly toxic to dogs and cats. The sap causes skin irritation, and ingestion of the sap can cause oral irritation and possibly vomiting. However, signs associated with poinsettia ingestion are usually quite mild to absent. 5) Rosemary and Other Oily Plants, including Potpourri. The oils in these fragrant plants can cause significant irritation to the mouth and gastrointestinal tract, and animals should be prevented from contact with these items. If your pet ingests such items, call a veterinarian for advice. 6) Many other plants such as Christmas cactus, kalanchoe, tulips, jade, and many, many other houseplants can be toxic to dogs and cats. Lilies of most types are fatally toxic to cats. There are open-access lists of toxic and non-toxic plants available at www.aspca.org/Pet-care/poison-control. Holiday Environs Potentially Dangerous to Pets Many holiday decorations and other environmental items can be dangerous to dogs and cats in some situations. When decorating your home for the holidays, take your pet’s temperament and access into account when selecting items and setting things up.
Electrical cord exposure can cause oral burns, seizures, collapse, or severe breathing problems. Batteries are dangerous if punctured or swallowed. If your pet shows any of the problems listed here, or chews or swallows a battery, take her to a veterinarian immediately. 3) Stuffed Toys. Stuffed toys are great distractions for dogs. Be sure Fifi’s toys are safe by removing sharp or stringy elements, and remember that your dog should always be supervised when playing with toys. Dismembering, de-stuffing, or eating the innards of stuffed plush toys can cause life-threatening gastrointestinal obstruction, which usually causes moderate to severe vomiting. 4) Candles. Be sure that lit candles are kept out of paw and tail’s reach at all times!
Most importantly, use your best judgment when it comes to your pet and holiday exposures. If you have questions or concerns about a possible exposure, be sure to call your veterinarian immediately or a twenty-four hour hospital if your veterinarian’s office is closed. Have a very Happy Holiday Season! Jamie M. Burkitt, DVM, Diplomate ACVECC, Red Bank Veterinary Hospital – Cherry Hill • Duke University, Bachelor of Science 1992-1995 • University of California at Davis, Doctor of Veterinary Medicine 1996-2000 • University of Pennsylvania, Internship in Small Animal Medicine & Surgery – 2000-2001 • Lecturer in Emergency & Critical Care, University of California at Davis – 2001-2002 and 2005-2007 • University of California at Davis, Residency in Emergency & Critical Care – 2002-2005 • Assistant Professor, University of California at Davis, Department of Surgical & Radiological Sciences, School of Veterinary Medicine – 2007-2008 • Private Veterinary Consultant – 2009-2011 • Joined RBVH Tinton Falls and RBVH Cherry Hill – 2011
1) Christmas Tree. Fortunately, the natural evergreens generally used as Christmas trees are non-toxic or only slightly toxic to dogs and cats when ingested. However, tree needles can sometimes cause direct mechanical irritation to the mouth, esophagus, and stomach, and can thus cause vomiting or (rarely) puncture. Consider any chemicals added to the tree’s water supply – many animals like to drink from the Christmas tree water. Chemicals added to the water or sprayed on the tree as flame retardant can cause toxicity. Households with pets should not use tinsel or stringy garlands that could be chewed and swallowed because these items can cause life-threatening gastrointestinal obstruction. Tall trees should be anchored so that pets cannot pull them over, causing either trauma to themselves or a fire hazard. Artificial trees themselves and flocking (artificial snow) have not been reported to be toxic, but it’s important to remember that large ingestions of anything can cause obstruction that could require emergency surgery, and that some artificial trees or flocking may be treated with chemicals that have potential for toxicity. 2) Electrical Cords and Batteries. Keep electrical cords out of reach to avoid electrocution. Chewing on electrical cords is a particular danger in curious, playful puppies and kittens. November/December I 215-396-0268 I www.phillyfit.com
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FamilyFIT
The Foundation for a
Perfect Pooch Training, Exercise, and Socialization… By Kevin Lehman
Having had the privilege of interacting with 100’s of dogs in a social environment on a regular basis for over 8 years, I am convinced there are three areas that are critical to the mental and emotional health of all dogs. While the amount of each required will vary by dog, depending on breed, age, and temperament, neglect in one or more of these areas is almost always the underlying cause of canine behavior problems. Medical conditions, genetic defects, or neurological illnesses are atypical causes. Ask yourself if you are meeting your dog’s needs in these three key areas:
Training: By training, I am not referring to whether or not your dog knows what “sit” means and will sometimes even do it, I mean all the things that you do on a regular basis to build your relationship with your dog so that they both trust you to keep them safe and respect you enough to reliably pay attention to what you ask of them. This relationship is established through your interactions with them and especially through the enforcement of rules and boundaries that you establish for them. These rules are often composed of both basic commands such as sit, stay, come, etc., as well as more subtle boundaries such as “Stop Barking!,” “Get off the Couch!,” or “Give Me That!” 42 I PhillyFIT
The manner and consistency with which you enforce these boundaries are key to your dog’s behavior, mental health, and overall happiness. Too few boundaries and too many entitlements can result in food or possession aggression, or just not doing what you ask. Being too harsh or inconsistent in enforcing rules can cause fear, or aggression, or both depending on the dog. Correct training results in a happy, friendly, obedient dog. Exercise: Exercise is just as important for dogs as it is for humans. Lack of sufficient exercise (5 minutes outside to pee is probably not enough), results in health issues and behavior issues such as anxiety. The amount each dog requires is very dependent on breed, age, and temperament (often influenced by breeding). So while a 10 minute walk twice a day may be fine for a 12 year old Bassett, it won’t satisfy your adolescent Border Collie. Also consider the type and duration of the exercise. A two mile walk on a leash is not equivalent to six hours of exercise at day care (not to mention the additional mental stimulation of interacting with the other dogs). Adolescent dog or active breeds should get more regular high intensity off-leash exercises such as throwing a ball, day care, or agility.
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Socialization: Dogs are instinctually social animals. Their desire for interaction with people and other dogs is obvious in young puppies. To ensure this healthy behavior develops properly and continues into adulthood, expose younger dogs as early and often as you can to positive interactions with both people and dogs. Remember though that these interactions need to be controlled so that they are positive. Severe negative interactions such as screaming kids, or severe dog bites can cause mental trauma for months or years. However, the likelihood of a traumatic event occurring lessens as your puppy learns social skills, and acclimates to new experiences. So do your dog (and yourself) a favor. Train, exercise, and socialize as early as you can and throughout your dog’s life in proportion to their needs
Kevin Lehman is co-owner/operations manager of Perfect Pooch, 200 King Manor Drive, King of Prussia, PA. For more information, call 610.337.7698 or visit www.thepackleaders.com.
To advertise your pet business in this section call PhillyFIT at 215.396.0268
Sit Back, Relax & Let Me Do The Walking
Serving Delaware County
Morning, Afternoon, Evening & Bed Time!
YOU KEEP THEM HAPPY, WE’LL KEEP THEM HEALTHY!
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FOR A FREE CONSULTATION AND SPECIAL OFFER, CALL TODAY!
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New Year's Guide to Fitness Classes & Clubs!
David A. Silberman, M.D., F.A.C.S.
If YOUR business offers any type of exercise, you qualify to promote it in our upcoming Jan/Feb 2012 issue, guarenteed to be packed with ideas for our readers to make 2012 the year they get FIT! We need you to email us your: Business Name, Address, Phone, Email, Website, Logo What makes your business unique and what you offer. Let our readers know what you can do for them, along with any specials!
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NOV/DEC
calendar of events
PHILLYFIT BASH & WORKOUT-A-THON Held inside of the Philadelphia Sports Club One Highpoint Drive Chalfont, PA 18914 SUNDAY, NOVEMBER 6, 2011 11-3PM EVERYTHING HEALTH & FITNESS YOU CAN IMAGINE! FITNESS CELEBRITIES LIVE BAND AND DJ WORKOUT DEMOS PILATES, TAE BO, KARATE, YOGA, CORE TRAINING, ZUMBA, TAI CHI, BOXING, GYMNASTICS, SPINNING & SO MUCH MORE! Come try 20 different types of workouts to include: * HIGH ENERGY * LOW-IMPACT * YOGA * STRETCHING * BREATHING * BOOTCAMP STYLE * DANCE WORKOUTS * CORE Come, join in and do as many workouts as you can. Each workout is 8 minutes long.
PLACE YOUR CALENDAR LISTING BOXED LISTINGS FOR ONLY $75 CALL 215-396-0268
NOV. 13 The Lemon Run 5K Time: 8:30-11 am Place: Memorial Hall, Fairmount Park, Philadelphia, PA Contact: Sheryl Phone: 610-649-3034 Email: Sheryl@AlexsLemonade.org Web: www.TheLemonRun.com
NOV. 18-19 Philadelphia Marathon Health & Fitness Expo Entry is free and open to the public, and includes numerous activities, vendors and seminars. Times: Noon-9pm Nov. 18; 10am-7pm Nov. 19 Place: Pennsylvania Convention Center, Hall A, 12th & Arch Sts., Philadelphia, PA Web: philadelphiamarathon.com
NOV. 19 Philadelphia Rothman 8K Time: 7 am Contact: Melanie Johnson Phone: 215-683-2060 Web: philadelphiamarathon.com
NOV. 20 Philadelphia Marathon Like all marathons sanctioned by USA Track & Field, the Philadelphia Marathon is 26.2 miles. What sets it apart is that every inch of our course is steeped in the history and culture of one of America's great cities. Philadelphia truly is a city of neighborhoods, and runners will experience many of them, from the hip to the historic. Run past the hip shops and boutiques in University City and Manayunk. Experience our Revolutionary heritage at Independence Hall, the Betsy Ross House and the Liberty Bell. Keep in step along the waterfront, showcasing Penns
Landing on the banks of the Delaware River and the Fairmount Water Works on the Schuylkill River, a Greek-inspired masterpiece of early-1800s industrial engineering and architecture. The course is fast, with digital splits provided at each mile marker. Fluid stations are set up throughout the course as are spectator overlooks. And you’d better get ready for the crowds. Each year, spectators line the course, eager to cheer on runners. Because there is nothing we love more in this town than a champion. Not up for a full marathon? The Philadelphia Marathon starting at 7am offers a Half Marathon just for you. This 13.1-mile event kicked off in 2006 to meet the demand of diehard runners and amateurs alike looking to get their feet wet or who wanted a serious challenge, but don't have the time to train for a full marathon. With the addition of the Half Marathon, it ’s even easier to get involved in the Philadelphia Marathon weekend! With more events than ever before, you can be sure to find something to suit your experience level and satisfy your competitive spirit. Email: philadelphiamarathon@gmail.com Phone: 215-683-2122
DEC. 10 Jingle Bell Run/Walk for Arthritis in Bucks County Run or walk a 5-kilometer route with your team members and celebrate the season. Event includes costume showcase, kids fun run, refreshments, entertainment, vendor expo, chip timing, awards ceremony and more! Certified USATF Course #PA10046WB. Time: 10am Place: Bucks County Community College, PA Contact: Bettina McClure Email: bmcclure@arthritis.org Web: www.jbrbucks.kintera.org Brandywine Valley Ski Association A year-round sports and social club dedicated to promoting skiing (2-3 trips a year in the continental United States and Europe) and related activities: biking in summer, sailing weekend trip, happy hours twice a month, two summer pool parties, a holiday party, concert picnics at local wineries and Eagleview, camping and more! Time: General meetings are held the first Wednesday of each month September-May at 8pm. Place: Ruffini's Restaurant, 43 N. Bailey Road, Thorndale, PA Web: www.brandywinevalleyski.com Buck Ridge Ski Club Place: Bryn Mawr, PA Web: www.buckridgeskiclub.org Bucks County Ski Club Place: Doylestown, PA Web: www.buckscountyskiclub.com Central Ski Club Place: 76 Kelmar Ave., Frazer, PA 19355 Phone: 610-644-8898 Eastern Pennsylvania Ski Council Web: www.easternpaskicouncil.org Main Line Ski Club Ages 21 and over. Upscale ski club featuring numerous social activities throughout the greater Philadelphia area. Trips to Europe, Western and Eastern U.S. Partners with Philadelphia Sailing Club. Also does bicycling and tennis. Time: Meets every second Tuesday of every month, September-April. Place: Crowne Plaza Hotel at King of Prussia Mall, King of Prussia, PA Web: www.mainlineskiclub.com New Hope Nordics A ski club in the Middle Atlantic (Philadelphia area) that is 100% dedicated to cross-country skiing.
Place: 2562 Ogden Ave., Bensalem, PA 19020 Web: prnt4u.com/nhn1.htm
Penguin Ski Club Time: General meetings held first Tuesday of each month (September-April) at 8 pm Place: Phoenix Sport Club, 301 W. Bristol Road, Feasterville, PA Web: penguinskiclub.com Tiroler Ski Club Place: Philadelphia, PA Web: www.tirolerskiclub.com Wissahickon Ski Club Place: Wago 1 Summer Hill Ct., Lafayette Hill, PA 19144 Web: www.wissahickonskiclub.org
ONGOING South Philly Striders Running Club Yo! Get in shape! Meets Tuesdays and Thursdays at 6am at Geno’s Steaks, Ninth St. & Passyunk Ave., Philadelphia, PA Meets Saturdays, 8 am, Front & South St., Philadelphia, PA Email: info@southphillystriders.com Web: www.southphillystriders.com Highroad Cycles Saturday Morning Ride Average speed is 16 mph. You should be able to comfortably ride within this average speed, including some challenging hills, over 30 to 40 miles. Ride is weather permitting. Time: 9am Place: Highroad Cycles Doylestown, 73 Old Dublin Pike, Suite 4, Doylestown, PA Phone: 215-348-8015 Web: www.highroadcycles.com Keswick Cycle Cherry Hill Road Rides Saturdays, 7:45 am Distance: About 40 miles. Return to shop no later than 11:30am. Helmets are mandatory! This is an unsupported ride. Please carry at least one tube and pump/CO2. Food and water are highly recommended. “No rider left behind on a shop ride.” Place: Keswick Cycle Cherry Hill, 305 E. Rt. 70, Cherry Hill, NJ Email: salesstaff@keswickcycle.com Phone: 856-795-0079 Web: www.keswickcycle.com Bikesport Mountain Bike Ride Distance: 2 loops. For all levels. Mountain bike required. Time: Saturdays, 9 am Place: Green Lane (Knight Road) parking lot, Green Lane, PA Email: Ginny Politz, ginny@bikesportbikes.com Web: www.bikesportbikes.com MTB on the Pennypack Trails Meet at the Pine Road entrance to Pennypack Park, Philadelphia, PA, Tuesdays at 6:30pm and ride till about 8pm. Come enjoy the great outdoors (without cars) after dark! Lights and a trail permit are required (go to www.fairmountpark.org/TrailPermits.asp to buy a permit). Depending on the predicted weather and/or trail conditions, the ride may be canceled or rescheduled for another evening. Call or email to confirm that the ride is on or with questions. Phone: 215-740-0973 Email: ride_with_cb@rocketmail.com Web: www.phillybikeclub.org Weekly Tuesday Runs With the Manayunk Running Club. Time: 6:30-9 pm Place: Sports Works, 4320 Main St., Manayunk, Philadelphia, PA Email: info@manayunkrunning.com Web: www.manayunkrunning.com Weekly Wednesday Group Runs Time: 6 pm Place: Jenkintown Running Club, 416 Old York Rd., Jenkintown, PA Phone: 215-887-2848 Email: bob@jenkrun.com Web: www.jenkrun.com
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Thursday Night Group Runs Finish at Lululemon for a yoga stretch! Time: 6 pm Place: Philadelphia Runner, 1601 Sansom St., Philadelphia, PA Weekly Phone: Laura, 215-972-8333 Email: laura@philadelphiarunner.com Web: www.philadelphiarunner.com/ Saturday Support Group for Adults With Diabetes All adults with diabetes are invited to an intelligent discussion about diabetes, weight control and healthy living. Free. Time: First Saturday of the month, 11 am noon Place: Integrated Diabetes Services, 333 E. Lancaster Ave., Wynnewood, PA Phone: 610-642-6055 Web: www.integrateddiabetes.com Saturday Support Group for Adults with Diabetes All adults with diabetes are invited to an intelligent discussion about diabetes, weight control and healthy living. Free. Time: First Saturday of the month, 11am-noon Place: Integrated Diabetes Services, 333 E. Lancaster Ave., Wynnewood, PA Phone: 610-642-6055 Web: www.integrateddiabetes.com Asperger Syndrome Family/Caregiver Support Meetings All parents and other adult family members or caregivers of children with Asperger's syndrome and similar diagnoses are welcome. Meetings are held the second Tuesday of every other month. The group's mission is to raise public awareness, advocate for improved education and services, and provide support and information. There is no fee for the meetings. Call for information. Time: Second Tuesday of every other month, 7:30pm Place: Grace Chapel, Darby and Eagle roads, Havertown, PA Time: Third Tuesday of every other month, 7pm Place: Avon Grove Charter School, 110 E. State Road, West Grove, PA Time: Third Thursday of every other month, 79 pm Place: Good Shepherd Lutheran Church, 132 E. Valley Forge Road, King of Prussia, PA Phone: 610-449-6776 Asperger's Adults Family/Caregiver Support Meetings Time: First Saturday of the month, 10am-noon Place: Montgomery County Human Services Building, 1430 DeKalb St., Norristown, PA Phone: 610-449-6776 NAMI NAMI (the National Alliance on Mental Illness) holds monthly NAMI Connection (peer-run) support groups for family members and caregivers of persons with mental illness (i.e. schizophrenia, bipolar disorder, OCD etc.). For more information please call 215-8860350 or email namipottstown@verizon.net. The first Friday of the month, 10:30am at Norristown Public Library, 1001 Powell St., Norristown, PA. The second Wednesday of the month, 12pm at Pottstown Public Library, 500 High St., Pottstown, PA. The third Wednesday of the month, 1pm at Lansdale Library, 301 Vine St., Lansdale, PA. The fourth Tuesday of the month, 2pm at Abington Presbyterian Church, 1982 Old York Road, Abington, PA. The second Thursday of the month, 7:30 pm at 100 S. Keswick Ave., Glenside. Better Breathers Support Group The Lung Center at Paoli Hospital is hosting a free support group for patients with respiratory disorders and chronic lung diseases the second Tuesday of every month. Registration is required. Call to register. Time: Second Tuesday of the month, 2-3 pm Place: Paoli Hospital, Paoli, PA Phone: 610-648-1651
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Classical Yoga Teacher Training With Bob Butera, PhD & Kristen Butera, ERYT500
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If you are one of the millions of Americans who suffer from lower back or neck pain, you know how debilitating it can be. Burning, shooting nerve pains and muscles in constant spasm make even the simplest movement an ordeal. Often, just finding a comfortable position is virtually impossible.
Traditional treatment starts with medication and bed rest and ends with the prospect of surgery – a painful, expensive, frightening experience. Treatments such as acupuncture, epidural injections, hot/cold therapy, massage and other "therapeutic" techniques may offer limited relief. Considerable research has produced a relatively new therapy that is highly effective in treating intervertebral disc problems. This treatment, known as Decompression Therapy, has opened the floodgates of new patients to Tri County Pain Management and Precision Pain Management Centers.
Decompression Therapy is a traction-based procedure that can relieve pain associated with disc herniation, degenerative discs, posterior facet and compression-related syndromes. It also enhances the healing process and renders quick, effective and amazing pain relief that enables most patients to return to a more active lifestyle! It is an FDA-cleared procedure, and most insurances cover traction therapy. Decompression occurs as a result of an improved understanding of how to reliably cause the spine to "unload." The vertebral separation causes a vacuum or a centripetal force in the disc, which results in a "phasic change in pressure." This "vacuum effect" helps in the retraction (pulling in) of the extruded disc material.
When the disc retracts it can stop putting pressure on the spinal nerve or spinal cord. Thus the term "Decompression." Once the nerve is decompressed, a significant amount of patients will notice a decrease in arm/leg pain.
Someone who has previously not found relief through other treatments is a perfect candidate for this treatment. Decompression Therapy may also be useful in determining the overall prognosis of passive care and expediting the phase-in of rehab protocols. Clinical findings suggest Decompression will create a relatively quick initial response. Patients who do well tend to feel a sense of relief (which can be direct pain cessation or a centralization of pain and/or reduction to an ache or stiffness) within six sessions. Full relief, if attainable through this passive treatment, can be in as soon as a few weeks. (Occasionally a "stubborn" pain syndrome may continue to improve slowly over 15 sessions, though this is not the norm.) Often, patients will be treated in 4-6 sessions and notice enough relief to allow active rehab to begin. Their Decompression may continue (pre- or post-rehab depending on the methods chosen) for 4-6 further sessions before discontinuing or reducing the frequency. Typical frequency is 3-5 times per week. The extent and seriousness of the symptoms will determine if more than 3 sessions per week should be used. Treatments only take about 25-30 minutes, and again, most insurance companies cover them. For more information on how you can benefit from the Dynamic Traction System (DTS), call Tri County Pain Management Center 215-957-5400 or the Precision Pain Management Center at 215-657-9393.
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