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September|October 2015
Erika Camm, 30 Somerdale, NJ
T S E T T I t F e ’S e Y L M PHIL Cyrena Spafford, 15 Churchville, PA
! s r e n n i W Contest
Dwayne Townsend Phila., PA
Carl Plant, 37 Philadelphia, PA
e! u s s I y r a s r e iv n n A r a e Y h O u r 11t ay ll nes s G etaw e W eek end W t ~ O ct. 15-18 ! trea ide O u r 5th R e ~ Details I ns nner i W M Y G E S T T T O H r u ily ! m a F P lu s : O T I F ) y l ( P h il
I ns ide:
& A noth er A nd...
s H ealth y P et
Bina Bil en Philade ky, 27 lphia, P A
Pomona Ivins, 9 Bucks County VATA ASANA YOGA STUDIO, Pennington, NJ Kids Camp – Aerial Yoga
Do you have Low T? WE CAN HELP! 8 Warning Signs of
Reduced Muscle Mass
LOW TESTOSTERONE!
Low Sex Drive Erectile Dysfunction Fatigue Decreased Energy Mood Problems Irritability Reduced Muscle Mass More Body Fat
Guys with low testosterone often feel they’re not as strong as they once were. Some men actually notice shrinkage in their arm and leg muscles, and their chest. And if they try to build muscles with weights, they can find it frustratingly difficult to build muscle mass.
Brad Ferrara, MD
215-957-5400 lowtinfo@gmail.com
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g n i w o l b d n i M
PHILLYFIT at Icona Resorts…
A Weekend Wellness Retreat! ^
PhillyFIT is partnering with the luxurious beach resort in Diamond Beach, NJ for our 5th Workout Retreat! Your life will be touched, if not transformed, once you experience our fitness-packed (or relaxing) agenda. From the healthy food, to the workouts, to the life-changing therapy. Our staff are catering to your goals and your needs. You’ll be on the beach, and just a few days from becoming the best YOU ever!
PHILLYFIT lives FITNESS!
HEALTH & FI
“Minimum Time Commitment, Maximum Results.”
for 3 nigh
We find the MISSING PIECES that have kept you from being SUCCESSFUL by spending a long weekend focused on YOU! Let the waves and winds of the beach, and workouts of PhillyFIT experts and legends, get you and your workouts back on track!
TNESS
ts & 4 days
!
HOW MUCH WOULD YOU PAY TO HAVE A TRAINER, NUTRITIONIST, MASSAGE THERAPIST and CHEF - 24/7?
Thursday night, 10/15 through Sunday afternoon, 10/18 you will experience NOTHING but wellness, workouts and healthy workshops such as: ▶ 3 healthy meals per full day. Thursday: lite dinner, Sunday: breakfast and lite lunch ▶ 2 Morning/evening walks on the beach (some high intensity for calorie burning, some strolls for the soul) ▶ 2 workouts per day (one core/combined cardio workout and one yoga/pilates and heated outdoor pool workout) ▶ 1 luxurious, holistic healing modality per day (Shiatsu/Reiki/ Massage/Facials/Skin Care)
▶ 1 Educational Workshop per evening such as: Healthy Cooking (organic healthy meals for the family, Sugar Free Baking for the Family, Smoothies for Daily Meals, etc.) ▶ 1 Brainstorm Session such as: How to Get Back on Your Fitness Game, Where to Find the Time to FIT in Fitness in Your life, Walking/Running Workshops, Podiatry: Finding the Right “FIT” for Your Feet/Shoes to Workout, Stretching, Self Defense for Fitness and Safety, How to Make Your Own Homemade Workouts You Can Do on Your Own, Real Meal Planning for Every Day Life, etc.
Each Icona Resort private room offers: ▶ One and Two Bed Occupancy’s - COUPLES, SINGLES, GROUPS, BFF’s, all configurations welcome! ▶ Kitchen (filled with Healthy snacks) and K-cup coffee maker/Microwave, Fridge, stove/oven! (Full bar accessories too!)
PHILLYFIT readers receive exclusive pricing
starting at
$1,250
with discount code #PhillyFIT
REGULARLY $2500
Where you mind meets your body and talks to your soul. Our event will leave you changed for the better, for life.
WE ARE SURE OF IT!
Email us TODAY for more information or to get registered. Email Jami@phillyfit.com or call 267-767-4205 now!
Pu b l i sh
e r ’s PAGE
TOP 10 Tips for Starting (and Committing to) a New Workout Routine
Michelle (PhillyFIT Challenge Team Member)
Stop Sabotaging and Start Savoring!
I
By Jami Appenzeller Publisher, PhillyFIT
f you’re like me, you might be happy to hear that we are not alone in your defeatist attitude. If we could just convince ourselves that there really IS time, today to exercise then we could hop back on the bandwagon and get our butts back on track! Even if you adopt five of the ten tips I’ve outlined, that’s great! A great fitness program is certainly within reach - but once we start….how can we keep that momentum going day in and day out. How can we learn NOT TO QUIT!?! To help stop failure in its tracks, I jotted down some of my goto tips that keep me going. I hope it helps you too! It’s not rocket science, but rather rocket fuel.
1 . Toss the b ikini you w ore in high school. Listen, I mean it! A nd ditch t he memory too. It’ s normal to ha ve a mental image of yourself whe n you last exercised like a fiend, but if that image is from high school, you could be in big trouble. Even if it’s from last year—forget it. Don’t take up brain space with blurry images of your glory days. Starting today, make new memories and be happy with your current state!
Jami (Publisher)
2. Be Prepared like a Boy Scout. We already know you don’ t ha ve the time, s o make an appointment with yourself every day. You wouldn’t cancel an appointment, why would you cancel on yourself? Aren’t you important too? Believe it or not, it works. Try it. It’s a mind game that capitalizes on everyone’s inner-ego. Sorry, campfire not included.
3. Slow
is ( almost alw ays) a good thing.
Do much less than what you’re capable of, initially. Take a 20-minute walk if you’re returning to exercise. You might feel like it’s not enough, but it’s a good start. J u s t s h ow u p . G o to th e gym, class, or the park. Once you’re there, it’s hard to say no. 98% of life is showing up. Slow and steady just might win the race after all.
4. Make it a family affair. Run while your daughter rides her bike. Go to a local track and let the kids play their own games. Walk/jog with your spouse or significant other. Sign up for a local 5K. Swim laps in your backyard pool with your son and his friend. Celebrate with a little something low-fat but still special...after every activity. I’m loving Fiber One 90 Calorie Brownies right now. They have real chocolate chips. Yay.
5 . W ho are your f riends? Their names aren’t Samantha, Carrie, Miranda and Charlotte. Get to know Motivation, Inspiration, Determination, Conversation.
September/October | 267-767-4205 | www.phillyfit.com
PHILLYFIT | 5
Surround yourself with f riends who t hi nk pos itively and live large. ( H ow do you thi nk he got the name Mr. B ig anyway? )
workout , w ith a s little fat as pos sible, r eally works for me. A nd it can’ t be much pa st 6: 30 p.m ., or it really is too late to eat.
6 . No Pain No Gain, R ight?
1 0 . M ost importantly: H ave f un.
Whe n the going gets tough, r emember tha t you ha ve survived 10 c arpool s, 305 l oads of laundry ( thi s month) , 41 b aseball games, 230 di nners and one family vacation. Wha t’ s the big deal? Don’ t beat yourself up i f you need to lean on a few A dvil. The average worki ng mothe r compl etes 1 12 a cts for OTH ER PEOPLE each day. Wow.
7. Sign up f or a local event, any kind that is b usy and active/ on your f eet and has a good cause attached. It adds a little meaning to your everyday workout kno wing tha t you are exha usted ( and burned a ton of calories) being on your feet for a supe r good reason. F eeling good about yourself often leads to wanting to do more “ thi ngs” tha t make you feel good, l ike worki ng out! Pay it forward and you’ ll see the ROI.
8 . E ventually, get up the nerve to run/ w alk in pub lic. Be pr oud of your accompl ishm ent. Take in all the sites and smells tha t the new season brings and be an inspi ration to othe rs. The re’ s j ust somethi ng about “ getting out the re.” I always see thi ngs on my j ourney tha t I never saw before say in a car or riding my bike . P lus you never know who you m ight meet ( the y h ave the same interest!) H mmmmm…
9. E at. Yep, that’ s right. Y ou know wha t a he althy e ating pa ttern is, j ust do it. S tart with t oday. O ne day at a time. I f you limit your calorie intake , you will not ha ve enough e nergy to work out and your metabolism will slow down. U nderstand your energy cycle better. The re are pe aks during our days - even during the week. I ha ve found tha t truly eating several he althy , s mall meals all day long he lp m e ke ep m y energy up f or a pos t workda y workout . A supe r light dinner after a
Reconnect with your inner chi ld! J ump up a nd down after you met a pe rsonal goal. S avor your victories with a little dance. Y ou can exercise to become a better exerciser…or you can exercise to become a better mothe r, a better fathe r, doc tor, t eache r, or a better friend – or you can exercise to become BETTER. B e pr oud of tha t accompl ishm ent. D on’ t give up on your self. A fter all, i t’ s never too late to be tha t he althy pe rson you might ha ve been. Oka y folks , i t’ s fall – m y favorite time of year. I f you ski pe d my top t en tips , know thi s – you c an totally make up your own tips . Wha t works for me might not work f or you. A s long as your body, mind and spi rit are all aligned, t he n tha t’ s wha t’ s impor tant. I f you feel yourself slippi ng and need some motivation thi nk a bout life expe ctancy – w hi ch I didn’ t really outline in my ten tips . Wanna live longer? Studies show tha t exercising will in fact elongate your life. Leisure- time phys ical activity is associated with l onger life expe ctancy, e ven at relatively low levels of activity and regardless of body weight , a ccording to a study by a team of researche rs led by the National C ancer Institute ( NC I) , pa rt of the National Institutes of H ealth. The study, w hi ch f ound tha t pe opl e who e ngaged in leisure- time phys ical activity ha d life expe ctancy gains of as much as four- and- one- ha lf years! Geez, that’s nearly five more years to spend with your grandkids or future grandkids. five more years!!!!! And hey, that’s five more years of more exercise. Wow. G ot a tip you w ant to sha re? Email me he re: ht tp: / / www. phillyfit.com/contact-us/ Happy f al l an d s ee you at t he B as h!
Love, hope, success, family, security. Matthew Marinelli, Agent 301 Oxford Valley Road, Suite 1602A Yardley, PA 19067 Bus: 267-573-4950 matt@marinelliinsurance.com www.marinelliinsurance.com Mon-Thurs 9 am to 7 pm Friday 9 am to 5 pm Saturday 9 am to 12 pm 1101022.1 6 | PHILLYFIT
Some things we all have in common. There’s nobody like me to protect the things we all value. Like a good neighbor, State Farm is there. CALL ME TODAY. ®
State Farm, Home Office, Bloomington, IL September/October | 267-767-4205 | www.phillyfit.com
Th e Newest Member of our PHILLYFIT Family!
Lisa R. Mele
isa holds current fitness certifications with AAAI/ISMA and is a licensed umba Instructor for A Fitness and Future Fitness Centers in South ersey. Since 20 , isa has been a featured hillyFIT Workout-a-thon Instructor and in 20 2 became the Stage Manager for the Workout-a-thon event. isa has won numerous instructor awards for her uni ue and easy to follow style. In her spare time, isa enjoys writing fitness articles for hillyFIT Magazine and loves spending time with her family in the ocono Mountains.
September/October | 267-767-4205 | www.phillyfit.com
PHILLYFIT | 7
letterstothepublisher G ood morning Jami! I am the Security Manager for The W ills Eye Hospital at 8 4 0 W alnut Street Philadelphia. PA. 1 9 1 0 7 . It would be great to have your magazine available to patients coming in to our facility. I look forward to having your magazine displayed in our lobby area, I think it’s a fresh and informative way to motivate the folks here in hiladelphia to consider their approach to health and fitness, than you for all your assistance. ~ ~ Angel Soto Security Mgr. W ills Eye Hospital
PhillyFIT, I want to thank you for the opportunity to be in your magazine. Y ou did a great job with my pictures and my story. I feel honored to be in your magazine. I’m going to come to your next...hopeful we can meet in person!!! ..Thanks again, I’m putting it all out there on my Facebook page and my personal page so hopefully I can give PhillyFit even more exposure...This is so exciting to me!!!! ~ ~ Melissa Hart
Hello Jami, My name is Nicole Y oung and I am the owner of Haven Massage & W ellness in East G reenville, PA. I receive copies of PhillyFit Magazine at one of my family-owned tanning salons in R oyersford, PA (Caribbean Hot Spot). I always browse through the copies and even sometimes spot people I know in them, like L eon Budrow, a young man I airbrush for competitions! In the July/ August issue I found G eno V ento of G eno’s Steaks in South Philly, where I grew up! This
magazine really hits home for me since I realize more and more these are everyday people from all around me making things happen and reaching their goals! One day I hope to do the same, as I have a bit of a hard time sticking to things and staying motivated... THANK S for all you guys do.
Hey PhillyFIT,
I wanted to tell you I picked up your magazine in a doctor’s o ce the other day and was impressed at how many informative articles in it. G reat work! ~ ~ Ed Mirarchi
Hi Jami,
I read through your magazine and I love your articles. W e partner with the Philadelphia Parks and R ecreation (where I work) and we L OV E your mag! Thank you! ~ ~ K erri W ilkenson
Jami, G reat magazine and great publisher! Seems like you guys at PhillyFIT are really in the know. ~ ~ Eric C. Piatt
PHILLYFIT F
Pub lished b y: Ja l yn n C o n ce p t s, LLC Pub lisher: Ja m i A p p e n ze l l e r Copy E ditors: He a t h e r Ho e h n , J o h n B e e l e r , R . I. P. Pub lisher’ s Page: Ph o t o o f Ja m i b y Jo e C h i e l l i , C St u d i o s, Ph i l a d e l p h i a , PA . Calendar O f E vents: Jo h n B e e l e r A rt Department: Jo h n Pa o n e A d Sales: Ja m i A p p e n ze l l e r , R i t a He n r y Distrib ution Manager: R . I. P. Ji m A p p e n ze l l e r A l l i n q u i r e s a r e w e l co m e . C a l l u s N O W ! ( 2 6 7 ) 7 6 7 www.phillyfitm i e.com mi phillyfitm A dvertising Deadlines: ll hilly i e or pcomi i e e li e . Cover Photography: Ph o t o o f C a r l Pl a n t b y Li z z y omo i by ey Sch e er.
a m ily B e v A p p e n z e lle r h u r ch St r e e t
-4 2 0 5 i e.com t 267 767-4205 Lo p e z ; p h o t o o f
PhillyFIT Magazine is a news magazine with emphasis on health, fitness and leisure. PhillyFIT Magazine is printed bi-monthly and distributed throughout Philadelphia, Bucks, Chester, Delaware and Montgomery Counties. We also email over 10,000 copies to folks who have opted in on our website to receive the online magazine. Address all submissions of advertising, calendar entries, photos, inquiries and letters to the above address. PhillyFIT Magazine does not assume responsibility for unsolicited materials. PhillyFIT Magazine will assume that all unsolicited materials are being submitted for possible publication and should the material be published, no fee is due to the submitting party. It is our understanding that the submitting party holds models’ releases on photographs submitted. PhillyFIT Magazine does not knowingly accept false or misleading advertising or editorial content, nor does the Publisher assume responsibility should such advertising or editorial appear. PhillyFIT Magazine reserves the right to edit letters to the editor and other submissions for clarity and space availability, and to determine suitability of all materials submitted for publication. Before implementing any exercise or diet modification mentioned in PhillyFIT Magazine, readers are advised to consult with their physicians. No reproductions of printed material are permitted without the consent of the Publisher. All rights reserved. PhillyF IT Magaz ine J ami A ppenz eller
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8 | PHILLYFIT
September/October | 267-767-4205 | www.phillyfit.com
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July/August | 267-767-4205 | www.phillyfi t.com PHILLYFIT | 9
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HO T T E ST GYM
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WINNER Body R
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W Ridge Pike , L imerick, P A 19468 ( 484) 9274188 Owner J ennifer Marinucci email j ennifer@ bodyridestudio.c om www.body ridestudio.c om
THIRD PLACE G Fit W omen
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Owner - Alli Schwartz - alli@gfitwomen.com
SECOND PLACE S ou lBeat S tu dio
2832 Audubon Village Dr., Audubon, PA 19403 610.650.0808
Owners Summer Fatz inger ~ summer@soulbeatstudio.com Shoshana Vitale ~ shoshana@soulbeatstudio.com Kayla Stauffer ~ Kayla@soulbeatstudio.com
FOURTH PLACE O range T h eory Fitnes s
160 Park Ave., Willow Grove, PA 19090 P: 215.938.1005 orangetheoryfitness.com
Owner Adrienne Gerhert ~ adriennemarie3@hotmail.com
Thanks for voting! 1 0 | PHILLYFIT
Stay up to date with PhillyFIT Magazine on social media to see what contest we will run next! September/October | 267-767-4205 | www.phillyfit.com
WWW.RACEFORRESOURCES.ORG
Are you ready to make your love life a priority?
Rachel E. Saccarelli Licensed Massage Therapist and Licensed Esthetician Mobile Services | 610-937-4577 www.nhbs.massagetherapy.com | rachelsacbusiness@aol.com License #MSG008366 & CQ116534
Providing individualized service to those in need with therapeutic touch
My Dating/Relationship Coaching and Personal Introduction Services will guide you to the partnership you desire and deserve! Where there’s always another chance at love
Call Today for a Free Consultation Office: 267-756-7062; Cell: 215-584-0188 12 Penns Trail, Newtown PA 18940
September/October | 267-767-4205 | www.phillyfit.com
martha@marthassingles.com www.marthassingles.com
FREE MATCHMAKING REGISTRATION ON OUR WEBSITE.
PHILLYFIT | 1 1
F a m i l y FIT
Feature Family!
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1.
hillyFIT Magazine is more than just a killer go-to health and fitness printed magazine and shoul d I mention tha t it’ s free, t oo? ) whe re you can become educated on everythi ng he alth and fitness for all types of people. ot only can you find our magazine in print and online, but we are now revving up our social media accounts to stay up to date and active with our followers in between issues. F ind us on Instagram @ Phi llyFit_M agaz ine and Facebook “ Phi llyFIT Magaz ine” whe re you can pa rticipa te in contests and weekl y spot light s and also enj oy motivational uotes, finding local events, and reading fun articles. Recently on our Instagram, we ran a contest ask ing followers to tag us in an image of th eir favorite hillyFIT Activity for a chance to win free entry to a Spartan Race a 00 value . We h ad so many awesome images sent to us. It was h ard to ch oose, but we narrowed it down to A lex wh o ended up giving h is entry to h is eigh t- year- old son. A fter th e race A lex sent us some really cool images of h is family p articip ating in th e Sp artan Race togeth er. We loved th em so much th at we decided to ch oose th em as our Phi l l yF I T F eat ur e F am i l y! We wanted to learn more about th is awesome family so we did a little A with them! The following is a fun interview with Alex 5 , Amanda 0 , ack 8 , and Madison from Royersford, A. Con gr at s on be i n g ou r “P hi l l yF I T F eat ur e F am i l y” t hi s m on t h an d w i n n i n g en t r y t o t he S par t an R ac e! Let ’ s s t ar t wi t h how m an y r ac es have you c om pl et ed? A lex – f ourteen races Jac k - two races Madis on - two races
2. What was your f avor i t e obs t ac l e an d w hy? A lex - Sp ear Th row! It’ s emp owering wh en you mak e it! J ack – Th e rop e climb over th e slip p ery wall, because it was FU N! Madis on – Th e rop e climb over th e slip p ery wall, because it was FU N!
4.
3. What was your l eas t f avor i t e obs t ac l e an d w hy? A lex – Th e sp ear th row! It can mak e or break you because th ey mak e you do th irty burp ees wh en you miss! J ack – Th e mud wh oop ed- dedoo because it was not deep enough to do a cannonball! Madis on – Th e inverted wall climb because it was very di cult Have you c om pl et ed an y ot her obs t ac l e c our s es or r ac es ? I f s o what was your f avor i t e? A lex - Y es, th e Tough Mudder and Warrior Dash , but th e 1 2 | PHILLYFIT
Sp artan is my favorite! A manda – Y es, th e Warrior Dash . 5 . What i s your f avor i t e s um m er out d oor ac t i vi t y? A lex - Trail running A manda - Running J ack - Bask etball Madis on – Soccer 6. What i s your f avor i t e heal t hy s n ac k? A lex - A vocado A manda - G rap es J ack - Snap p eas Madis on - A p p le sauce 7. What i s your f avor i t e exe r c i s e? A lex - Burp ees J ack - Bik e Riding Madis on - Walk ing th e p up p y 8 . What i s your f avor i t e f am i l y ac t i vi t y? A lex – A ny road trip A manda - G oing for a h ik e J ack - G oing to th e boardwalk Madis on - G oing to th e beach 9 . Who i s your f avor i t e at hl et e an d why? A lex - J ens V oigt because h e h as a great attitude and is a p owerh ouse cyclist with an imp ressive career! A manda - Tony H awk , because we met h im and h e was so nice. J ack - Raul Ibanez because
h e is a great baseball p layer and is also really nice! Madis on - K acy C atanz aro, because sh e is so insp iring! 1 0 . Than k s f or s p en d in g alittletim e answering our questions. Here is our final one: Why do you t hi n k i t ’ s i m p or t an t t o l i ve a heal t hy l i f es t yl e? A lex - Y ou feel good! J ack – It’ s more fun to be h ealth y! Madis on – It’ s more fun to be h ealth y! ~ ~ ~ Follow us on social media to become more involved and a part of our PhillyFIT Family! ~ ~ L indsay V , Social Media Editor
September/October | 267-767-4205 | www.phillyfit.com
F IT T E ST BFFS
Do you have a fun picture of you and your Best Friend being active? (Husband, W ife, Sibling, Child, Friend, anyone!) Tag your friend and ha sht ag your image #P hi llyFitBFF for a cha nce to be featured on our social media accounts!
Phot o b y Alex L owy ( lowypho t o.co
m)
O NE LU CK Y S ET O F " B F F S " WI LL B E PI CK ED TO G R ACE O U R NO V / DEC CO V ER O F PHI LLY F I T M AG AZ I NE!
ete and imbe rly windsurfi ng
pion/ back e in the scor on e th m I’ ( borough R isa L evine d live in R ox an 8 My name is 2 m I' d I’m a fitness sition) an runswic , bend type po h ut so , teach om fr ally fitness center A I m origin a corporate e rsity ag ve an ni m U d e an the Templ h ac professional co d an d she lives in er Philly, Joyce, 2 6 , an ra classes all ov au . L is F Scranton, PA . MY BF iginally from D ance Team or n, s e' to en Sh l. Tr el as w ealth in R oxborough at Capitol H tly n and works ia t it o instan it hi et e di w a d s an She’ rn te in al ic etet If I can so he was my di ga to stay fit! yo r ass ne rt pa do being a kick ow we love to Murphy for e hn ho w ap e D on to out e' s the give a shout do that : ). Sh to ve lo d I' or yoga instruct contorts us.
Let's show the world how active our community is! 1 4 | PHILLYFIT
in the etty at rigantine,
Here we are having a little fun in the gym and attempting the “ plank on plank on plank!” Ashl ey Chapman, 2 5 , from Philadelphia; Troy Hayward, 2 8 , from Philadelphia ; Elliot W eiford, 2 7 , from Philadelphia .
September/October | 267-767-4205 | www.phillyfit.com
Release Your Stress with this New Book! Holistic, practical, and student-centered, this guide offers you the tools and freedom to delve deep into your interior landscape and create your own comprehensive yoga program—a program that, like the world around us, changes from year to year and day to day. The lasting beneets of these transformative yoga practices encompass health, relationships, work, relaxation, meditation, and spirituality.
About the Authors Robert Butera, MDiv, PhD founded YogaLife Institute in Pennsylvania, where he trains Yoga & Meditation Teachers and Comprehensive Yoga Therapists. Erin Byron, MA is an engaging speaker, transformational retreat leader, creative psychotherapist and trainer of Comprehensive Yoga Therapists. Staffan Elgelid, PT, GCFT, PhD is Associate Professor of Physical Therapy at Nazareth College, a Feldenkrais Practitioner and a trainer of Comprehensive Yoga Therapists.
PRAISE! "Yoga Therapy for Stress and Anxiety brings readers a comprehensive and extremely accessible guide for modern health. Grounded in the ancient practices, the three authors weave modern understanding into practical tools that will serve all of us far into the future.” - Matthew J. Taylor, PT, PhD, E-RYT 500 "Beginning by noting the prevalence of complaints about stress in today’s world, YogaLife Institute founder Butera, psychotherapist Byron, and physical therapy professor Elgelid present a well-organized guide to using yoga to deal with this problem…for stressed-out yoga fans interested in a change for the better, this book could be a valuable beginning." - Publishers Weekly
The Comprehensive Yoga Therapy Library
www.YogaLifeInstitute.com/books September/October | 267-767-4205 | www.phillyfit.com
PHILLYFIT | 1 5
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PRE-RACE THOUGHTS T
Getting the Best of You?
h ere are so many articles lately th at talk about all th e p re- race j itters and h ow we sh ould h andle th em. Some of th e top ics include h ow to calm down, focus on th is or th at and eat “ xyz ” . Well the fact is thi s - you ha ve trained well for your event, r ight ? So in your “ calm” mind you know tha t you ha ve done all tha t you can. E ven if you debate with your self over being under or over trained, you a re at the poi nt tha t you ha ve done all you can So one que stion- why s tress yourself out? Don’ t get me wrong, m y mind travels down thi s same pa th e very race I enter. But, I also acknow ledge tha t thi s type of thought is NOT he lpi ng. I run to add value to my life. I do thi s to enha nce my life. I do not do thi s to stress myself out. I n fact let me go one step f urthe r and say tha t any negative thought you ha ve about your race is delusional! It’ s not real. I t ha sn’ t ha pe ned. It’ s j ust a made up s tory in your mind tha t is messing with y ou. Think about the times that you were super confident. Were you stressing yourself out over th ings you could not ch ange, or were you saying to yourself, “ I love to comp ete. I love to test my abilities. I’ m going to give everyth ing I h ave today and be h ap p y th at I’ m h ealth y enough to be in th e game!” Don’ t stress yourself out. Y ou ha ve the pa ssion. Y ou’ ve trained very ha rd, a nd now it’ s test day. I t is a day to see wha t you ha ve built. S o go out the re and do the best you can, w ith wha t you ha ve, on t ha t pa rticular day, a nd ke ep your he ad in the business of being a he lp, not a hi ndrance. The old saying of “ mind over matter” really appl ies he re. Run Strong, Coach D ave davidpajer@ run360.or g
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A d ve
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Pic k 30 Ap p l e V a r ieties & Enj oy F a l l F estiv ities a t W ea v er ’ s Or c ha r d
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oneycrisp ap p les are only th e beginning. From late J uly to early November, Weaver’ s Orch ard grows over th irty ap p le varieties on their 20-acre orchard fifty miles northwest of hiladelphia. Weaver’ s invites customers to come and exp erience th e orch ard as they pick apples and other fall fruit. There is plenty to experience th rough out th e week all autumn long, and each Saturday during th e fall and on Columbus Day Monday, Weaver’s hosts Fall Family Fun Days that are packed with kids’ activities and fall fun for all ages. The sweet, crunchy allure of oneycrisp apples may be what draws pick-your-own fans to orchards this fall, but this variety is just the beginning of the delicious avors that await curious apple-lovers. In fact, the orchard’s president, Ed Weaver, believes there’s a variety that surpasses even the oneycrisp the Autumn Crisp, a sweet, crisp, juicy apple that ripens in mid-September. Who knows what apple-lovers of all ages will find this autumn? Maybe the Stayman a local favorite , Shizuka a sweet, juicy, firm apple , Braeburn an all-around great sweet-tart apple or perhaps it’s a classic Fuji or Gala, fresh from the tree, that will delight taste buds this year. art of the fun of coming to an orchard is exp loring the abundant varieties! No matter wha t varieties customers discover in the orcha rd this year, they can rest assured that Weaver’s has put a great deal of thoug ht and advance pl anning into the varieties tha t are available. We need to order trees three years before planting, says Ed Weaver. When Weaver’s places this order, the nursery begins growing rootstock for them. This means they plant a small, finger-sized cutting and let it grow for one year. Then they take another small cutting from a specific tree variety, such as a oneycrisp. This cutting, known as scion wood, has a leaf bud on it. The nursery grafts the scion wood into the one-year-old rootstock and it continues to grow for another two years. Each spring, Weaver’s plants at least 2,000 fruit trees, replacing three to four acres of older, less fruitful trees for a total of about 8,000 apple trees. Once the se tiny new trees are in the ground, i t take s th ree to four years for them to produce apples for pick-your-own. That’s a total of six years from the day of the order to the first pick-yourown year! Every grower faces this and choosing varieties is an interesting process, says Ed Weaver. So wh at varieties did Weaver’ s p lant th is sp ring, ready to rip en in three to four years? More oneycrisp, expanding on the current acreage devoted to this variety. And more Fuji, Gala, McIntosh, onagold, and an extremely crunchy tart apple called Crimson Crisp. In addition to expanding on these favorites, this spring
Weaver’s decided to plant two new varieties GoldRush and Evercrisp. This is good news for oneycrisp fans! The Evercrisp was developed from the oneycrisp and tastes uite similar. The main di erence is that it ripens later in the year. This means that in just a few years, customers will be able to pick oneycrisp in August and its relative the Evercrisp in October. Weaver’s Orchard loves to share the fruit of their hard work. Ed Weaver says that even more than he enjoys eating the fruit himself, he loves knowing that the customers are enjoying it. ick-your-own o ers a chance for customers to enjoy a handson agricultural experience in the rolling hills of scenic southeastern Berks County. In September, pick-your-own is open Monday through Friday 8 a.m. to p.m. and Saturdays a.m. to 5 p.m., weath er p ermitting and with p rogressively sh orter h ours in October as the daylight diminishes customers can check www.weaversorchard.com for updates . The orchard is closed on Sundays. On weekda ys, t he orcha rd is hopi ng with s chool tours and field trips as teachers bring their students to learn more about local agriculture. On Saturdays, families come for pick-your-own and for Fall Family Fun Days action-packed festivals that feature kids’ activities, l ive music, a pl e- cider donuts and othe r delicious hom emade food, hay rides and more. Throughout the fall, the cider press fills the orchard with the aroma of freshly pressed apples. Blended from at least five apple varieties, Weaver’s award-winning preservative-free apple cider is famous throughout the region for its fresh-o -the-tree taste. The busy fall activities fulfill Ed Weaver’s vision for the orchard We want the property here to be one people can come and enjoy, he says. And just as oneycrisp apples are only the start of Weaver’s o erings, apples are also just the beginning. Throughout the fall, Weaver’s is a destination for pick-your-own raspberries, pumpkins and kiwi berries smooth-skinned bite-sized fruits that taste like an even sweeter version of kiwifruit. And then the pick-your-own season will start all over again next spr ing with s trawberries, bl ueberries, c he rries and more. Weaver’s Orchard is located in scenic Berks County, less than 5 miles south of Reading and 5 miles north of Morgantown. isit year-round for festivals, events, pick-your-own fruit and their farm market, which accepts FM and S A checks and features many local foods, a deli, bakery, produce, dairy and local meats. For more information, visit www.weaversorchard.com or call 0-85 - 00.
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Sp o r t s FIT
South Jersey’s Vincent Lipsey Realizes Athletic Dream in New Sports League By L isa R . Mele or V incent Lips ey it ha s always been a dream of hi s to become a pr ofessional athl ete. H is dream came true in 2015 w he n the Baltimore A nthe m of the National Pro G rid League drafted hi m. Lips ey started hi s athl etic career as a wrestler for Dept ford H igh S chool in South J ersey. L ips ey went on to become a collegiate wrestler at G loucester C ounty C ollege, a two- time A ll- A merican wrestler and top-five finisher at the NJ C A A National Wrestling C ha mpi onshi ps . A fter two years at G loucester C ounty C ollege, Lips ey set hi s goals for a coaching j ob and he also wanted to try out for a traveling wrestling team that he could eventually train for the Summer Olympi cs. Motivation and hard work led ipsey to become a certified trainer and eventually the head trainer at a local gym in West Berlin, N ew J ersey. In 2014, L ips ey saw a Grid match on television and immediately became interested in the spor t. The o cial description of G rid on the National Pro G rid League website is as follows: Grid is the world’s first professional spectator sport with two co-ed teams racing he ad- to- he ad in a two- hour match. I t incorpor ates speed, skill, and strategy in a test of endurance through a variety of weight lifting and body- weight elements. E ach t wo- hour match f eatures two 14- pe rson teams ( 7 w omen, 7 m en – one of each be ing 40 ye ars old) going he ad- to- he ad in 1 1 r aces. Insp ired by th e comp etition, Lip sey research ed th e G rid teams and learned more about th e p rocess to become a p rofessional ath lete. ipsey first had to complete and submit his times for five elements rope climbs at 5 feet per climb, 2 clean and jerks in 20 seconds which is an Olympic lifting movement , 5 ground-to-overhead lifting movements, 0 burpees over-the-bar, 5 ground to overhead at 1 3 5 p ounds, and 80 seconds of muscle- up s. Th e result is a G RIDScore™ and th is is someth ing anyone can get at G RIDReady. com to see h ow h e or sh e comp ares to oth er G rid ath letes. Next, L ips ey pa id a registration fee at NPG L.c om, s ubmitted his scores, uploaded a video, and waited for an invitation from G rid to attend a Pro- Day.
F
Scouting new talent is the main objective for the coaches on Pro- Day. L ips ey ha d to perform all the five elements again for the coache s. A pr oximately three weeks later, ipsey received an e-mail and was invited to the G Combine with a ll the men and women from Pro- Days he ld around the country. Teams of men and women were put togethe r to pe rform races and new elements in front of the coache s. A few weeks later, incent Lips ey was drafted to the Baltimore A nthe m. L ip sey expl ains, “ I cried whe n I saw tha t I made the team because I was so happy. ipsey remarks, It was one of the most exciting days of my life whe n I saw my name pos ted on Twitter.” In addition to working full time in construction, Lip sey trains at th e gym from 3 : 3 0 p m to 7 : 3 0 p m daily. H e maintains a h ealth y diet but h e does enj oy food that makes him feel happy inside. Lip sey adds, “ I do eat p iz z a occasionally in moderation and as long as it does not a ect my training, I do not deny myself fun food. ” Lip sey adds, “ I do not take any supplements but I do occasionally have a protein drink at the gym after a workout. lease check out incent ipsey and the Baltimore Anthem in September as they are looking toward the G playo s. Matches being pl ayed in A nahe im, C alifornia will stream online at NPG L. com and air soon after on BC Sports etwork. For tickets, season sche dule and broadcast information go to npgl .c om/ sche dule. For more information on the ational ro Grid eague follow G on Facebook, The Grid eague on Twitter and GridLeague on Instagram. ~ ~ ~ isa ele holds current fitness certifications with AAAI/ ISMA and is a licensed Z umba® Instructor for L A Fitness and Future Fitness Centers in South Jersey. Since 2 0 1 1 , L isa has been a featured PhillyFIT W orkout-a-thon Instructor and in 2 0 1 2 became the Stage Manager for the W orkout-a-thon event isa has won numerous instructor awards for her uni ue and easy to follow style
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PHILLYFIT | 1 9
o t e
t i o n a l l y FIT
M o t i va
m i oT
N
By Fernado Paredes
T
Workout?
he number one reason why you don’ t exercise is th at you don’ t ha ve time. A t least tha t’ s wha t you tell yourself. I k now we are all busy. B etween getting to and from work, ba lancing respons ibilities and ha ving time for yourself, t he re’ s little left over for workout s. With s ummer in full swing, your busy sche dule is sure to get even busier. The re will be vacations, c ookout s and family gathe rings. I t’ s no wonder tha t exercise qui ckl y take s a backs eat to summer activities. Y ou don’ t ha ve to succumb to weight gain thi s summer. E scape the time crunch e xcuse in thr ee easy steps : S tep O ne: S ch edu le Y ou r W ork ou ts : Y ou’ ve he ard thi s before, a nd it make s so much s ense. I f you treat your exercise time with t he impor tance of a work m eeting, the n you’ d never ski p a workout and you’ d be in amaz ing sha pe . Wh ile th e sch eduling concep t is brilliant in its simp licity, you have to put it into practice to reap the benefits. ull out your calendar and a p en. Don’ t laugh , I’ m serious! J ust do it. If you want to get into sh ap e it starts with committing to a revised sch edule with a set exercise time. Identify th ree forty- minute time slots and mark th em on your calendar. Th at is wh en you’ ll exercise. Remember thi s: if the thought tha t you shoul d exercise thi s week is oating around in your head, but you haven’t anchored it down to a specific time and date, then it will uickly disappear. S tep T wo: G et th e Mos t from E ach Minu te: Th e days of endless, mind numbing cardio are over. A great work out can tak e p lace in under an h our, wh en done correctly. Th e idea is to burn more calories each minute. Th is is done th rough sh ort, intense bursts of exercise. U se the following thr ee tips to bring your routine up t o the next level: 1. Be U ns tab le: U se your entire body, a nd target your core, by pe rforming exercises tha t engage stabiliz ing muscles. To do thi s use an exercise ball, a balance board, a balance disk, or you could simpl y stand on one leg. 2. A dd R es is tance: Th e more resistance th at you incorp orate with your routine translates into h igh er intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells wh ile doing lunges, wearing a weigh ted vest wh ile walk ing or j ogging, or p utting a weigh t between your feet wh ile doing leg raises. 3. U s e I nterval s : Interval training is an amaz ing tool for creating short, yet e ective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between di erent short bursts of activity. 2 0 | PHILLYFIT
H ere’ s an examp le: Let’ s say you want to focus on your legs and abs and to also get an e ective cardiovascular workout. This would be a great interval routine for your goals: Lunge whi le curling dumbbells, fifteen to twenty repetitions Thi rty seconds of intense cardio: spr int, j ump r ope , or j umpi ng j acks Squa t whi le pr essing dumbbells overhead, fifteen to twenty repetitions Thi rty seconds of intense cardio: spr int, j ump r ope , or j umpi ng j acks Crunches on an exercise ball, fifteen to twenty repe titions Thi rty seconds of intense cardio: spr int, j ump r ope , or j umpi ng j acks eg raises o the end of an exercise bench, fifteen to twenty repe titions S tep T h ree: Twice th e Results in H alf th e Time: Wh at if I told you that I have a proven way to deliver twice the fitness results in h alf th e time? It’ s simp le really. Wh en you attemp t to lose weigh t or meet a fitness goal on your own, the odds are stacked against you. Sure, you could do it over time, but it’ s a long and lonely road. It is a road lined with detours th at th reaten to undermine your p rogress. Whe n you start a pr ogram with m e, you s uddenly ha ve the uppe r ha nd on weight loss. Y ou ha ve me in your corner, c oachi ng you each s tep of the way, ke epi ng you accountable to workout s and giving you tha t dose of encouragement went the going gets tough. A nd I’ ll be the one congratulating you whe n your goal is met. Call or email today to get started on a fitness program that will put exercise firmly on your calendar, and results s uarely in your future. ~ ~ ~ Fernando Paredes, NASM-CPT, PES, CES, FMS, Y FS1 has more than twenty years experience and is a sought-after health, fitness and performance expert in the greater Bucks/ Philadelphia region. He has appeared on Comcast Networks “ Y our Morning Show,” “ It’s Y our Call with L ynn D oyle Show,” Channel 6 9 News, CBS 3 and The Philadelphia Inq uirer because of his innovative Core-to-Strength Training approach. Fernando has gained the reputation as the “ go-to” source for anyone interested in attaining lasting results and reaching their true potential. Since 2 0 0 3 Paredes has owned Fusion Fitness tudio, a private training facility in oylestown, A, which o ers cutting-edge programs and individualized instruction to people of all levels ranging from struggling beginners to serious athletes looking to attain higher levels of performance.
September/October | 267-767-4205 | www.phillyfit.com
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Sp o r t s FIT
Injury Recovery Tips
from a Professional Triathlete By R achel Jastrebsky Professional Triathlete and Ph.D . Candidat
I
often tell myself and othe r athl etes tha t to truly excel in your spor t, you ne ed to embrace every aspe ct. S ometimes tha t means reveling in a great workout / race, but sometimes it means overcoming a rough day, o r accept ing the need to be pa tient and take a step ba ck. I am now recovering from a successful repa ir of my hi p l abrum and want to sha re pa rts of my j ourney back.
Be Patient Life doesn’ t always go according to p lan. I h ad big goals for th e year, but after learning I needed surgery for a large labral tear and stress fracture in my h ip , I k new I would h ave to be p atient if I wanted to h eal p rop erly and continue to succeed in my sp ort, triath lon.
during th erap y wh en called for, and maintaining p rop er nourish ment. Mak e sure to stay p ositive and not give up !
Do Your R esearch I sp ent extensive time reading about my inj ury before I went to surgery. It is imp ortant to h ave an understanding of th e inj ury. Next I h ad to select a medical p rofessional wh o I could trust. Finding a doctor who had experience in the field of my injury and has worked with ath letes is exactly wh at I needed. A lso, be sure both your doctor and p h ysical th erap ist understand th e goals you h ave for after surgery. For me, th at was to recover and return to comp eting at a h igh level.
H ave A Good Support Team A side from the medical team, i t is impor tant to ha ve excellent suppor t from your family, f riends and coach. H aving a team tha t balances being suppor tive, but also ha s the ability to pus h y ou is ideal. There is a fine line during recovery between holding back s o you don’ t aggravate the inj ury, a nd pus hi ng yourself in your the rapy. I t is essential tha t you are able to uphol d a po sitive outlook while injured with the understanding that time o can make you stronger and more motivated in the long run.
Take Care Of Yourself Tak ing care of myself in every way p ossible h as been critical to my recovery. Th at means resting wh en rest is needed, p ush ing
ek 2 2 | PHILLYFIT
t t e l al t e
M aintain A Balanced Diet It is tempt ing to fall into a bad diet whe n you’ re not training, but maintaining a balanced diet helps reduce in ammation and repa ir the body. W hi le beet j uice ha s been pr aised for its e ectiveness at improving athletic performance, it is also great for recovery and I ha ve been drinki ng it often, de spi te my current very low training load. Beet juice helps deliver oxygen e ciently to the muscles, but it also lowers blood pr essure, e liminates toxins, ha s lots of antioxidants, boos ts the immune system and is antiin ammatory. I have not only focused on rest and physical therapy but also he aling my body from the inside out thr ough a balanced diet including Beet Performer, a one hun dred pe rcent natural, c onvenient, a nd great tasting beet j uice. sing these tips for dealing with injury I am confident that my break from training and comp eting will leave me refresh ed and excited to tak e on some ch allenging races as soon as I can get back out th ere! ~ ~ ~ R ACHEL JASTR EBSK Y is a professional triathlete, coach, and PhD candidate at Old D ominion University in Norfolk, V A specializing in marine biology, physiology and biomechanics.
e e @ PHILLYFIT.com
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PHILLYFIT | 2 3
E m o t i o n a l l y FIT
The Art of the Apology W
he n you apol ogiz e to a customer, m ean it. Y ou need to really mean it. The y can tell if you don’ t. A he artfelt apol ogy with a correspondi ng cha nge in beha vior, pol icy, pr ocedure, or action will go a long way to he lp r epa ir the breach of trust and indicate to your customer tha t you really care. But the word “ sorry” is j ust a word. By itself, i t doesn’ t feel genuine. I t doesn’ t feel real and your customers know thi s. The re is an art to apol ogiz ing. A he artfelt apol ogy, one tha t follows the following formula, c an go a long way to building trust with your customer base and maybe even he lp you a void the negative word- ofmouth t sunami tha t could pot entially occur on social media because of your actions or inaction. Start the apol ogy with t he words, “ I’ m sorry.” A cknow ledge wha t your actions, pol icies, pr ocedures, etc. ha ve done to hur t or inconvenience othe rs. E mpa thi z ing with your customers in thi s manner show s the m a hi ghe r level of understanding and suppor t. Acknowledge how you too have been a ected personal sha me, l oss of customers, br and damage, e tc.) A ccept the blame and the respons ibility. Change the o ending behavior, policies, procedures, or actions to regain your customers’ trust. D o the right thi ng and fix the problem, otherwise the apology is hollow. Look f or moments in your relationshi ps with your customers whe n it might be he lpf ul to apol ogiz e. Was a shi pment late? Did you make a customer wait too long on ho ld? Did one of your employees o er inaccurate product or service information? Th ese are all times wh en apol ogiz ing can acknow ledge how much you va lue your customers’ business. It’s even more impactful if you o er the apology even before the customer ha s a cha nce to compl ain to you. D iane Sweeney V P Operations, Market V iewpoint L L C www.marketviewpoint.com 610942703
2 4 | PHILLYFIT
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He a l t h y&
FIT
Elegant Poached Salmon with Dijon Dill Sauce
Spinach, Peppers and Egg Scramble
This recipe is an example of how some of the simplest recipes can be so memorable. The salmon takes very little time to prepare and cook and yet it is transformed into a sophisticated dish your family and friends will remember.
This is a perfect brunch dish for a lazy Saturday or Sunday morning. I like to serve it with organic uncured bacon and maybe a few sliced cucumbers in a light vinaigrette dressing.
S erve s : 4 ~ P rep time: 12 minu tes ~ C ook time: 10 minu tes
S erve s : 2 ~ P rep time: 5 minu tes ~ C ook time: 10 minu tes •
1 t ab lespoon olive oil 2 t ab lespoons chopped yellow onion 2 t ab lespoons chopped red pepper ½ cup I t alian g reen peppers ( recipe follows) 1 cup packed fresh spinach 6 eg g s Salt and pepper t o t ast e ¼ cup micro g reens as g arnish
For the Salmon • 1 cup whit e wine, mayb e a lit t le more ( a nice Chardonnay or Pinot G rig io t o also enj oy lat er wit h your meal) • 1 cup wat er • 3- 5 whole peppercorns • 2 t easpoons salt • 2 pounds fresh salmon — skin removed, cut int o 1 pound pieces F or t he Dij on Dill Sauce • 8 ounces sour cream • 2 t ab lespoons Dij on must ard • 2 t ab lespoons fresh dill, chopped • 2 t ab lespoons fresh lemon j uice Methodology: . In a large non-stick skillet or poaching pan with a tight-fitting lid, add the wine, water, peppercorns, and salt. Bring to a simmer. 2. Add the salmon, making sure there is enough li uid to cover it completely. You may need to add a little more wine. . Cover and cook for seven minutes or until fish becomes opa ue. . While the salmon is cooking, combine all of the ingredients for the Dijon Dill sauce. 5. Remove salmon with a large spatula and place on a paper towel to absorb excess li uid. . Serve salmon on a platter alongside a small bowl of Dijon Dill sauce. This salmon is lovely served alone or on a bed of beautiful, crispy greens, small sliced tomatoes and some lightly boiled and salted red-skin potatoes.
• • • • • • •
Methodology: . In a large non-stick skillet, heat olive oil and toss in the onions and red pepper 2. Cook on medium heat until onions and pepper are softened, about five minutes. . Add Italian green peppers and spinach and cook until spinach is just wilted. . In a separate bowl, crack six eggs. 5. Add salt and pepper and whisk with a fork until whites are a little frothy. . our over the spinach and peppers in the pan. As eggs begin to set, gently pull the eggs across the pan with your spatula forming large curds. Cook until desired doneness. Top with micro greens.
Italian Green Peppers P rep time: 5 minu tes ~ C ook time: 45 minu tes • • • •
2 whole g reen peppers, diced 6 cloves g arlic, whole ¼ cup g ood olive oil G ood pinch of salt .
In a large skillet with a lid, put all the ingredients in a cold pan. Turn the temperature to medium. When pan gets hot, put the lid on and simmer on the second lowest heat until the peppers are almost melting, about forty-five minutes. Store in a glass container in the fridge for up to a week.
Chef Bethy is a local chef who is currently working on her own cookbook. She has worked with G uy Fieri as well as Matt and Ted L ee. She is looking forward to sharing her love of cooking with the great people of Philadelphia. Here are a few of her healthy and delicious recipes. Bethy is open to chatting with you all and can be reached by email at chefbethy@ gmail.com. September/October | 267-767-4205 | www.phillyfit.com
PHILLYFIT | 2 5
M o t i va
t i o n a l l y FIT
One Year From Now, Will You Be BETTER THAN YOU ARE TODAY? W
By Eric “ Fitman” Brown
he n the New Y ear begins, pe opl e typi cally start the ir New Y ear’ s Resolutions. The maj ority of folks ha ve grand ideas and great ambitions to finally cha nge the ir lifestyles. The pr oblem is th at the vast maj ority of the se resolutions are not met or even seriously cha sed. In my industry the most common resolutions by far are to lose weight or to get in sha pe . Typically in anuary people will ood gyms with the intent of finally becoming fit. When a few weeks pa ss and tha t pe rson ha s not attained the ir ideal phys ique , t he y will qui t before February. The ir attendance will be spot ty thr oughout the remainder of the year until the next year starts. A t tha t poi nt, m ore New Y ear’ s Resolutions come out and the same repe titive and non- pr oductive pa ttern continues. Thi s beha vior gets you nowhe re and you end up l ooki ng like a compl ete j oke . My cha llenge to you right now is simpl e. I cha llenge you one ye ar from now to b e b etter th an you are righ t now. Obviously I want to you to be better in all areas of your life, but for thi s exercise let’s keep this limited to the fitness game. One year from now I want you to be stronger. Thi s means to commit to the iron. F ocus on the basic moves and grow. One year from now I want you to be fitter. This means to commit to tough c onditioning workout s. E mbrace the cha llenge. One year from now I want you to be more athl etic. Thi s means you need to train more like an athl ete. G et fast, a gile, a nd pow erful. One year from now I want you to be leaner. Thi s means you need to eat correctly and stop l etting food rule you. I t doesn’ t. One year from now I want you to be mentally toughe r. Thi s means you need to not qui t whe n thi ngs don’ t go your way. Q uitting is wha t the immature, c owards do and thi s is not you. One year from now I want you to look ba ck a nd say, “ I accept ed Fitman’ s cha llenge and my life is greatly better for it.” A ccept my cha llenge and unleash t he inner greatness tha t lies inside of you! The key to doing this would be to have a plan. Without a solid pl an of action would be like being at sea with no m ap. The thr ee things that you can do to improve your fitness levels, strengthen your mind, a nd develop your body are: 1) C ommit to a p rogres s ive training p rogram. When you hop f rom pr ogram to pr ogram every week l ike Bugs Bunny, you will never see success. Exercises do not need to be super- ashy or fancy. The y do, how ever, ne ed to allow you a way to make pr og-
2 6 | PHILLYFIT
ress. Thi s is why pr ogressive overload will work w onders for a trainee who can commit to the pl an. If you squa t one hundr ed pounds for ten reps on your first day of training and you squa t one hundr ed pounds for ten reps again one year from now, do you hone stly thi nk your legs will look a ny di erent? The answer is a resounding no. You will be spor ting thos e same pi pe cleaners tha t you call legs. If you are training with a trainer and always using the same exact weight for the same exact reps with t he same exact rest times, t he n you need to start to ask s ome que stions about wha t hi s or her plan is. Without a challenge, your body will not cha nge. The weight being used, t he amount of reps you p erform, and the amount of rest you take between sets are the ke ys to building your body. The y must cha nge. Thi s appl ies to conditioning too. M any folks do “ cardio” on a lame machi ne in the back of the gym and thi nk t he y are doing somethi ng. I ’ ll tell you wha t the y are doing: wasting the ir time! With the vast amount of things that your body can do like spr ints, j umps , bodyw eight conditioning moves, hi tting th e he avy bag, s wimming, e tc., t he re is no reason to waste time on the se soul-draining machines. When is the last time you ever saw a truly fit person using a treadmill as their main tool to get conditioned? Stick t o a basic training pr ogram tha t will ke ep you a ccountable and get you stronger. Whether it is 5 5, 5/ / , 0, or my R -2 training scheme, it does not matter. Work through the tough times that any program will o er and you will be rewarded with a fantastic phys ique . 2) C ommit to eating correctly . Thi s does not mean you need to starve yourself by eating lettuce leaves at every meal. I t j ust means tha t your diet needs to be based around basic, w hol e foods tha t will lead you to become he althi er and leaner. Lean meats, w hol e grains, he althy f ats, c orrectly timed starche s, ve getables, a nd fruits will be the base of wha t you eat. Y ou can make it easier by even initially counting and tracki ng your macronutrients. Y ou cannot let food rule you by continuing to make poor choi ces daily. Thi s will only derail any attempt you are maki ng to impr ove your phys ique . I f you continue to train without pa ying any attention to your diet, you will continue to spi n your whe els for eternity. Y ou will not be able to reach yo ur goals without watchi ng your nutrition. 3) Do b oth cons is tently an d with p as s ion. C onsistently train ha rd and eat correctly and everythi ng will fall into pl ace. Y ou
September/October | 267-767-4205 | www.phillyfit.com
ADE ADE ADE
cannot expe ct success overnight . I t take s years to build a compl ete and great phys ique . E nj oy the j ourney. I’ m pe rsonally hol ding everyone accountable who r eads thi s article including myself to make pr ogress over the next year. I f you make no pr ogress over the next year, t he n you need to seriously look i n the mirror to re- evaluate wha t your pl an is. Only you can stop your self from attaining maximum success. Only you can hol d yourself back f rom unleashi ng your inner greatness. B laming everyone else or blaming your situation is the coward’ s way out. A ccept respons ibility and accept the cha llenge to get better. The countdown begins now! V iew the “ One Y ear From Now” ch allenge at www.Y ouTube. com/ U ser/ Fitman83
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~ ~ ~ ric
itman rown is a A -certified trainer , , and in hiladelphia, A As a former AA sprinter, he speciali es in strength and conditioning for athletes, physi ue training, and nutrition counseling e has also competed in the r atural hiladelphia bodybuilding competition and in the eystone ames powerlifting competition ric trains his clients at the itness tudio at ermantown Ave in ount Airy o reach ric for training or nutrition plans you can contact him at itman itman erformance com, through his website at www itman erformance com, or at www outube com user itman
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PHILLYFIT | 2 7
M o t i va
t i o n a l l y FIT
EYoxucr Oewln Wa y !
Ahmad Pyett’s Success Started As
“Paying It Forward to
Pops” By Mary M. Nearpass
F
rom h is p icture, I exp ected to be meeting with a young man maybe twenty- eigh t years of age. But instead, after I sat down to learn all about him, he told me he’s thirty-nine. I was oored. is appearance, his energy, and his essence all radiated like those of a M C younger man. Meet Ahmad yett, the owner and fitness director of EMF, Excel Mobile Fitness, C. e and his sta of certified, professional, personal trainers and a massage therapist bring fitness to your home or o ce. Additionally, if you prefer, EMF has a full service Personal Training Studio located in Ph iladelp h ia. Being th e youngest of th ree ch ildren, A h mad saw h is p arents divorce when he was still just a child. e grew up with his older brother and sister in Georgia. e resided there with his mother until 99 wh en h e moved back to Ph iladelp h ia to live with h is fath er. Every summer, th e Pyett ch ildren would sp end th eir time with th eir fath er. e worked construction by day and was a bodybuilder by night. ntil th ey were teenagers, “ My fath er always said, a k id sh ould be a k id, so we p layed a lot of sp orts and were limited to doing only calisth enics as our bodies were still growing. owever, when we became teenagers, our fath er started to h ave us go to th e gym, and we were trained by him. e would go to the gym and do his workouts on his time, yet he would set aside a time to work with us. is methods were all about form, focus and tech niq ue. We always wanted to lift h eavier weigh ts, wh ich we were q uite cap able of doing, but th at was to come later. e instilled in us day after day the importance of proper form and execution of th e weigh ts, and teach ing us wh en to relax versus sup p ort various muscles in order to ach ieve th e best results. ” U nbeknow nst to th e boys, t he y j ust recently found out tha t the ir fathe r also made time to teach t he ir older sister all about
2 8 | PHILLYFIT
bodybuilding. “ So appa rently, he show ed he r all of thi s way before the boys had their turn. owever, Ahmad is the only sibling who ha s chos en to make a career of it. “ In th e summers, we all attended th e local Y MC A camp as k ids and in th e afternoon, we were sup p osed to be p laying in th e p ool, but I used to sneak downstairs and fit in a workout. It was during this time th at A h mad began to be noticed by fellow gym members regarding h ow well develop ed h is muscles were for being such a young age. But A hm ad’ s pr esent career pa th w asn’ t in hi s original pl an. is mom was a nurse, and his many of his relatives were in the fire department. e used to read his mom’s nursing books rather tha n hi s school work be cause he found the m to be much m ore interesting. In 99 , he became an EMT. e volunteered with the Second A larmers of Willow G rove, a nd he was named the Rooki e of the Year in 99 . e did this from 99 to 20 0. During this pha se, A hm ad went to pa ramedic school , gr aduating from Thom as e erson niversity in 200 . Wh ile p rogressing nicely in h is career, A h mad still felt lik e something was missing from his life. e continued to work parttime as an EMT. In 2005, he became certified by the ational Academy of Sports Medicine. That same year, with twenty-five dollars in h is p ock et, A h med started h is own business. A good friend of h is gave him an additional one hundred twenty-five dollars on alentine’s Day so he could get his logo made and uniforms designed. e started to train fellow EMTs as clients in his basement. Since h is business wasn’ t p ick ing up th e way h e h ad h op ed, h e closed it down for a year. But h e missed it too much and started it back up again. In the year o , he taught himself how to create busi-
September/October | 267-767-4205 | www.phillyfit.com
ness contracts and started going door- to- door trying to create and confirm contracts with corporations. Once again, not picking up the way he had hoped, Ahmad decided to close down again. With his father’s voice echoing in his ears, Ahmad decided to give it one more try, and this time truly was the charm. With his father’s recent passing, Ahmad was more determined than ever to “pay i t f or war d t o hi s pops ” because he had believed in him and his abilities so very much. Being curious as to how Ahmad trains himself, I asked him to describe a typical week in the life of Ahmad regarding his exercise and nutrition program. I train very di erently from the average person that lifts weights to gain muscle. I use a concept of high reps with a light weight. My rep range is anywhere from twenty to twenty-five along with eight sets for each muscle group. I don’t use cardio in my training cycle because the high reps speed up my heart rate as if I was on a treadmill. The reason this works for me is cardio is taking your heart rate above normal, so by doing high reps with ten seconds rest in between sets. This gives my body only a short time to build back energy and causes my body to work harder. By increasing the heart rate, this in turn it will speed up my metabolism. I skip breakfast, which I shouldn’t, but I’m just not a morning person. My meals start around mid-morning like eleven or so. Throughout the day I eat everything in sight. I’m what you call a hard gainer’ my metabolism is so high that if I miss any meal, my body responds the next day by dropping weight o . I eat a lot of bread, maybe twelve slices a day. My food choices are brown rice, grilled chicken, and fish. I like to bake sweet potatoes and eat them throughout the day as snacks. I don’t really eat any fast food, so whatever I eat, I have to cook. I eat all veggies I really eat the most around one, two thirty and four in the morning, because that’s the only way to keep my weight on. lus, my father also was a late-at-night/early-in-the-morning eater, so this was what I became accustomed to. I burn a lot of calories during the day when I’m moving around from place to place. I don’t drink any soda, only water and apple juice. ow I do have a junk-food day, which is once every two weeks that consists of cheesesteaks, Five Guys, Wendy’s or sometimes a large pizza. This is only because everyone’s body needs some bad fat to be stored in the body when weight training. The body needs fat cells to carry you through your workout. This is why people hear the term cheat day it’s the only way to build the body you want. I work out five days a week with two days o . There is real no set time to work out I only suggest whatever time a person picks to exercise to stay with that time every day. I work out around nine at night, because that’s when my dad and I used to train. My favorite body parts to work are my legs, stomach, and chest. I like those three muscles the most because I like to put on tight shirts in the summer. I hate working my back because it’s an easy muscle to cause injury. But because I have to work my whole body, I train my back with my stomach. My concept is strong back/strong stomach and strong stomach/strong back. Today, Ahmed’s company, Excel Mobile Fitness, C, has hundreds of private clients scattered all over the hiladelphia area. Additionally, he has become a Wellness artner with eisure Fitness, a home fitness e uipment company. With twenty-seven
fitness e uipment superstores in the Mid-Atlantic, eisure Fitness o ers a handpicked selection of fitness e uipment for every category and price point. You can even bring your workout gear everything is plugged in and ready to try. Ahmad and his team have become well known in the hiladelphia area working at numerous 55 Senior Centers. I find this extremely rewarding because not only does it feel great to help our seniors start to feel great again physically. They used to do basic, seated, strength training. ow they lift weights, use bands, and do s uats, etc. We laugh, tell jokes, and have all kinds of fun. The hour goes by in no time. We meet with them two times per week for an hour. And before every session, we always go over the rules at the beginning of each class regarding their health. The Waterfront S uare luxury condominium participates in EMF’s Boot Camp classes twice a week. They have an entire gym with e uipment there, and we provide private training for all its members. If I get overweight or obese clients, I like to start them o on the battle rope, which they can do sitting or standing. It also depends on their health many obese clients have heart problems, high cholesterol, diabetes or some other illness. I give every client a health screen no matter what their fitness level is. The battle rope tends to do the job, once the client gains confidence, I will move them to weight training mixed with TR suspension training. Ahmad is currently working with State Senator, Shirley Kitchen, of the Third District in hiladelphia. While visiting the hiladelphia Senior Center one day, Senator Kitchen noticed Ahmad giving his class. Three months later, a member of her sta contacted him to set up a meeting with the Senator. The Senator wanted to know more about Ahmad and his company. e prepared a business proposal to present to her at this meeting, and told her the following, This is what I do this is what I want to do and I want to be where you are. I want to travel with you when you are working on our city’s health and wellness campaign. In return, I ask nothing of you but to consider promoting Excel Mobile Fitness, our experience, and our vision for growing my company and ultimately helping others gain increased strength and hope in their health and well-being. Subse uent meetings have been set up throughout 20 5 in order to make this dream come true. Ahmad and EMF’s ultimate five-year plan is to have his business expand to ew York City, Washington, D.C., and California. To reach Ahmad and his company, Excel Mobile Fitness, C, please contact 2 5 820or apyettexcelmobilefitness aol.com. ~ ~ ~ Mary N. Nearpass has been working in the healthcare field most of her career from hospital administration, to consulting and teaching college, to currently providing motivational spea ing, to wor ing in a physician’s practice and freelance writing he en oys the e ibility of her schedule, which allows her to eep her daughters her main priority and focus ary holds two master’s degrees and her passion is prevention of addictive behaviors, especially at the adolescent level After many recent surgeries from an automobile accident, she is blessed to be bac swimming laps, practicing yoga, and free-weight training
September/October | 267-767-4205 | www.phillyfit.com
PHILLYFIT | 2 9
F itn e s
FIT
Why Hire a Personal Trainer? This Prof essional Gym Buddy W orks You Both H arder and Saf er
W
By Michaela Z abielski
orki ng out with a buddy is fun, i sn’ t it? It can motivate you, ke ep you f rom getting bored with your workout s, a nd he lp you commit to your gym hour s. A pe rsonal trainer is a professional “ gym buddy.” Thi s is the pe rson who’ s going to motivate you, always spi ce up your workout routine, a nd book an appoi ntment with you t o ke ep you in a regular workout sche dule. P ersonal trainers don’ t j ust pi ck out machi nes; we pl an out routines according to many factors such as your fitness level, fitness goals, age, restrictions, a nd wha t body pa rts to train tha t day. M any pe opl e don’ t realiz e all the elements tha t contribute to a good workout for the ultimate goal of becoming the he althi est version of yourself. Thi s could be the reason consistent athl etes may not be receiving the results the y are yearning for. If you were to get involved with X cel Fitness C onsulting, a pr ofessional pe rsonal training business tha t lives for he lpi ng pe opl e attain their fitness goals, you would receive more than just a workout. Y ou are guaranteed to obtain one free workout , e valuate your fitness level, design an anaerobic/aerobic routine, and demonstrate it. We take the time to care for each a nd every individual client due to the fact that everyone has a di erent body and no one’s anatomy is ever the same. The routine would be designed specifically for your body type and specifications. By working with a professional, you will learn fundamentals of gym etique tte, a natomy, a nd phys iology. Y ou would also ha ve a second pa ir of eyes to pe rfect form and pos ition of all your exercises.
3 0 | PHILLYFIT
The benefits of hiring a personal trainer greatly outweigh th e cons. Wh en you work out by yourself, you tend to do two less rep s, twenty less p ounds, sk ip abs, no cardio… you get th e p icture. Realistically p eop le often get bored with th e same work outs th ey are doing and wh en you get bored in th e gym, your body tends to start losing its fitness level instead of ach ieving your h igh est levels. If you are work ing out alone, no one is going to say, “ Push it! ust five more left! o one is going to perfect your form, sp ot your weigh ts, or monitor your diet. Y our p ersonal trainer is your p rofessional who takes on all of your health and fitness decisions, j ust lik e your coach . It is also much safer to h ire a p ersonal trainer, esp ecially if you are a beginner in th e gym world. A p rop er trainer sets all of your weigh ts up for you, sp ots you on every exercise, and adj usts your forms and angles th rough out every rep . A s a beginner, th e diet is even more imp ortant th an th e work out and most p eop le aren’ t aware of th e p rop er amount of macro and micronutrients to consume wh ile being active. H aving th e righ t p ersonal trainer with you is as good as having a nutritional consultant available for you 2 / . For your next gym visit, instead of ch eating yourself with boring work outs, wh y not h ire a p ersonal trainer wh o’ s going to ch allenge you p h ysically and nutritionally to help you accomplish A of your fitness goals! ~ ~ ~ ichaela abiels i is a certified personal trainer and certified nutritionist for cel itness onsulting, currently wor ing out of home and ody ynamics itness enter in untingdon alley, A he has e perience wor ing with ages from middle school to senior citi ens esides one-on-one wor outs, she has e perience with wor out partners, groups, and classes ichaela is also certified lease call today to ma e an appointment or you can email rainInsane gmail com
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PHILLYFIT | 3 1
M e d i ca
l l y FIT
The Ins and Outs of Blood Clots Associated with Athletes and What to Watch for That Could Save Lives
H
By R achel Simpson
ealth c are is at its pr ime in today’ s society, but even with amaz ing advances in technol ogy and medicine, a good number of the popul ation is walki ng around leading everyday lives with underlying conditions. Take for instance, t he pr egnant woman who delivers a full-term baby that weighs less than five pounds. After lab tests, doc tors discover she ha s a genetic blood clotting disorder referred to as Factor V Leiden, w hi ch, m ost like ly restricted blood ow to the baby a condition the new mom never knew she had before pr egnancy and may ha ve never know n if not for deciding to ha ve a chi ld. Thi s concept also rings true for athl etes as well. Whe n you are young, eating a h ealth y diet, and are in excellent p h ysical condition, no one thi nks the y are at risk f or life thr eatening pr oblems and certainly not for blood clots. After all, none of the common risk factors including obesity, he art disease and a sedentary lifestyle are in the pi cture so wh y worry? U nfortunately, how ever, e ven the fittest athletes are at risk according to researchers who now realize tha t thos e who a re in supr eme sha pe are qui te pos sibly more apt to develop pot entially serious compl ications from blood clots. That’s where Dr. Charles Dietzek comes in. A board-certified vascular surgeon, D ietz ek f ounded the V ein & V ascular Institute in 205, w ith o ces in oorhees, Sewell and ineland, where he and his sta practice a full spectrum of compr ehe nsive venous and cosmetic pr ocedures. H e ha s also taught more tha n one thous and phys icians in Total V ein C are, a national phys ician- training course in the art of vein treatment. Although Dr. Dietzek now does the D r. Charles D ietzek maj ority of h is work related to varicose veins, h e continues to treat h is fair sh are of p atients with blood clots, some wh o are ath letes who su er from athletic-related venous situations. According to Dr. Dietz ek , anytime someone gets traumatiz ed th ey are set up for a clot esp ecially if th ey are inj ured and immobile for an extended p eriod of time. Even for th ose ath letes wh o are in th eir p rime, a leg cast could be th e cause of a Deep V ein Th rombosis ( DV T) or blood clot in a deep vein of th e leg. DV T is a serious condition because blood clots in th e deep veins can break loose and travel th rough th e bloodstream into th e lungs. The blood clot can then occlude blood vessels, blocking blood ow. Th is is called a p ulmonary embolism, and in some cases wh ere th e clot is large, it can result in sudden death. According to Dr. Dietzek, th ere is not too much th at can be done to p revent a sp orts- related inj ury oth er th an tak ing typ ical p recautions such as wearing p rotec-
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tive gear; h owever th ere are signs and symp toms to look for th at req uire medical attention. Th ese are swelling, pain, redness and firmness in an injured extremity. Th e scary p art, according to Dietz ek , is th at you don’ t h ave to be disabled or unhealthy to su er from a blood clot. You can be p erfectly h ealth y and young and get side- lined. Everyone is at risk especially in the event that a trauma is sustained. So what is the silver lining? Fortunately, clots can be investigated with a simp le, p ainless ultrasound and typ ically resp ond well to treatment with blood th inners called anti- coagulants. Dr. Dietz ek recalls th e story of a female athlete who was casted after su ering from a broken leg. Wh en th e cast was removed, h er leg was swollen, p ainful and th ere
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was indeed a clot. Since it was discovered, investigated and treated in a timely manner, th e end result was very successful and p ositive. A nothe r, m ore famous exampl e is tha t of tennis great Serena Williams who i n 201 1 w as gravely ill from a DV T. A fter expe riencing di culty breathing and heading to the hospital, it was discovered that she had several blood clots in both lungs. After several months o from the court, she regained strength and returned to the game. In an interesting twist, not all blood clots that break o cause significant symptoms. If you have shortness of breath at rest or che st pa in occurs, t he se are alerting factors tha t a clot may ha ve traveled to the chest blood vessels re uiring urgent care. On anothe r note, not all clots are DV T’ s, a ccording to Dr. D ietzek, who confirmed that superficial clots exist in superficial veins which are typically palpable at the skin surface. There is a big di erence in treatment between a superficial clot and a D T. They should still be evaluated to determine that the superficial clot doesn’t extend into the deep vein system thereby confirming it is not the sign of a bigger problem. In fact, another surprising tidbit that most pe opl e are unaware of is tha t some varicose veins can be dangerous if left untreated. They can result in blood clots called superficial vein thrombosis S T . aricose veins can also cause skin discoloration and damage and in severe cases skin ulcers. If varicose veins become hard, look infected or in amed, they should be evaluated by a vein specialist. Surprisingly, according to Dr. Dietzek, no one is exempt from varicose veins. “ I ha ve seen varicose veins in teenagers, w hi ch m ost pe ople don’t expect, he said. Everyone needs to be careful when playing sports if they receive an injury on a varicose vein because it could start a cascade tha t could lead to a SV T and possibly extend to become a D T. For as much a s clots can occur in the lower extremities particularly the legs they can also ha pe n in the uppe r extremities. Athletes, in particular, can develop E ort Subclavian ein Thrombosis or clots in the vessels underneath the collar bone when the muscles in the uppe r arms and che st are exerted which s ueeze the veins. If a person is doing a lot of upper body exercise with weights such as a body builder or athlete who lifts often, a nd the y develop a rm swelling or pain they should be evaluated for a clot. Pitche rs are also pr one to develop t hi s due to the repe titive arm motion causing inj ury to the blood vessels around the shoulder. The take home message is that no one is exempt, says Dietzek. I have even had a thirteen year old wrestler with this problem. One classic case of E ort Subclavian ein Thrombosis is a body builder who suddenly develops shoulder swelling with bulging veins on one side of th e sh oulder and ch est. This should be an alert that a clot may exist and needs treatment. “ Typ ically, th e clot is dissolved with sp ecial clot dissolving intravenous medicines. Th ere are times wh en surgery
is also necessary to remove compression on the vein, said Dietzek. e has had multiple athletes who have had E ort Subclavian ein Thrombosis re uiring these types of treatment and surgeries. A s the only dedicated pr actice in South J ersey for th e treatment of vein disease, Dr. Dietzek is considered a premier vein specialist and has been voted as a Top Doc in the South ersey region. “ U tiliz ation of the most advanced, s tate- of- the - art techni ues to treat patients with varicose veins and helping achieve e ective results from D T’s is crucial, says Dietzek. Most importantly, it is key to look for the signs associated with blood clots and seek care if in doubt.
September/October | 267-767-4205 | www.phillyfit.com
PHILLYFIT | 3 3
F u n n y&
FIT
e f i L y M at the
G
by e rey ob in
oing to th e gym is always so much fun, with getting to see all th e young girls of any age wh o tak e care of th emselves wh ile walk ing around in my Ralp h Lauren sweatsuit, two h undred dollar Nik e sneak ers, and Lulu Lemon sh orts. C ool. Th at’ s righ t – I’ m a gym rat. Oh , yeah ! So it’ s fun until you h ave to, you k now, work out. Th at p art k inda suck s. Well, for me anyh ow. I j ust h ave trouble adap ting. H ere’ s h ow it all started, way back wh en. I tried running. Th at turned out to be th e longest fifteen minutes of my life. Th e only encouragement is th at th ere are TV s in front of th e treadmills, and I could k eep up with “ G eneral H osp ital” and “ Family Feud. ” But, no, I q uick ly learned th ey p ut th e TV s more th an a coup le of feet away, because no glasses eq ualed I couldn’ t see any he Author detail. I lik e golf and baseball. H owever, it would j ust be so much more interesting if I could see th e ball. A nd closed cap tions? Forget it. Turned out running wasn’ t for me. So I moved on to weigh tlifting. Turns out th at wasn’ t for me eith er. H ell, th ose weigh ts, th ey’ re h eavy. Wh o k new? Even th e little ones were h eavy. Too many p eop le mak e fun of you. Even th e little k ids and middle- sch oolers. Th e bullies in training, I call th em. Th ey’ d look , p oint and laugh . My revenge? I can drive and th ey can’ t. H a h a, th e little brats! Wh at time is Mommy going to p ick you up ? But I figured I’d stick with it for a few beers, I mean few years, j ust to give it a real h onest try. Th en, j ust wh en I was getting used to th e weigh ts, some trainer comes up to me and says, ” Y ou need to move up in weigh t. ” I guess th e gym was h aving a sh ortage of small ones and he was saving those for one of his regular clients. Then I find out th e big ones are even h eavier! H ell – wh o wants to lift th em? So I left. I gave it a good try, th ough . Worst two days of my life. That left a more limited array of gym stu to try. So I went to an aerobics class. S o, t h at’ s whe re all the pr etty women go whe n the y leave the stretchy p art of the weight room. I thought I was going to like it there. All those petite bodies in tights. I finally found my thong, I mean thi ng. Th en, j ust wh en I was about to talk to someone, bam, th e loudest, up beat music I ever h eard comes on and everyone starts j ump ing around like they got fire ants in their skimpy little shorts. And there I was just standing th ere with a daz ed, confused, bewildered look on my face. Not to be outdone, I started j umpi ng around too. U nfortunately, e veryone seemed to be moving in the same direction but
3 4 | PHILLYFIT
Gym
me. The class trainer barke d indeciphe rable directions to move somethi ng, s omewhe re. Wha t? Wha t the …? It reminded me of the line- dance class I took – but pl ayed at eight times spe ed on my DV R. I ’ ve never felt like such a geeky w hi te ki d who certainly couldn’ t dance and show ed up t o p rove it. No, t urns out aerobics class wasn’ t for me after all. By cha nce I watche d some old guys pl aying doubles tennis. I t reminded me of whe n I pl ayed baseball: harlie illon, avid rias, the y always put me in right and teve ash field. Turned into a game of me yelling, ey, hit it to me! every time someone came up t o bat. Tha t was my career; I yelled it over and over and over. B ut no one ever did. S igh… Still, tennis look ed lik e it was fun to p lay, so I bough t a new outfit, rac uet, sneakers, socks, bag, grip tape, and balls and challenged some of th e top p layers on th e ladder. Played a few games, got yelled at. Wow, th ose guy are good, but th ey get up set easily wh en you can’ t get th eir serve. Th at’ s because th ey h it it so h ard. If you want someone to return it, slow it down a little, buddy. Th en I ch allenged some of th e p layers in th e middle of th e ladder. Played a few games, got yelled at. Th ey weren’ t as good, but still th ey could be p retty snark y wh en I watch ed th e ball go by. H ey, if th ey really wanted me to h it it back , th ey could h ave h it it a little closer to me. Naturally I k ep t waiting for th e ball boy to retrieve th e ball and give it to me – you k now, lik e on TV . Found out th at doesn’ t h ap p en excep t on TV . Stup id game. The n I cha llenged some of the pl ayers at the bottom of the ladder. The y stunk a nd the most exercise we all got was walki ng over to the fence to pi ck up t he balls we missed or hi t out. I pe rsonally felt the court was much s hor ter on the ir side; and I didn’ t see how , but the net was hi ghe r on my side. N o, t ennis wasn’ t for me, e ithe r, not with t he odds stacke d up a gainst me like tha t. I t looks so much e asier on TV . I t’ s not. So I looke d at racque tball. L A Fitness ha s racque tball in some of the ir newer, l arger gyms and it looke d like fun! A t least the ball comes back t o you after you hi t it. A nd the front wall tha t you ha ve to hi t is so big - how could you miss? A nd you can’ t hi t it “ out.” Again I bought a new outfit, sneakers, shorts, a shorter rac uet, and balls, a nd decided to go into a court and see wha t it was like before cha llenging the top pl ayers. H eck, i t was easy, a nd the ball came back t o me. Thi s was the game for me! Th at was th en, th is is now. Life h as ch anged over th e p ast twenty-five years, not that I’ll admit I’m that, you know, old. Aging
September/October | 267-767-4205 | www.phillyfit.com
gracefully h as never been my strong p oint. I got a bit of a belly j ust to let you k now I’ m older th an most of th e p eop le at th e gym. I also want you to k now I’ m glad th at I ate th at last French fry on th e table. Because if I get h it by a bus on my way h ome tonigh t, I want to k now I ate th at last French fry and th at I didn’ t miss out on anyth ing in th is world. I work ed for th at belly, and I’ m k eep ing it. Th e h ell with dieting. Y ou want to, go ah ead. I’ m not. But before you thi nk I ’ m slow, I pl ay racque tball thr ee or four times a week i n the “ ope n” division. I still go in to pr actice once a week or so, a nd take lessons most Sundays from someone who w as once on the pro tour. I’m ranked first in ennsylvania in my age group, a nd about tenth or twelfth in the city of hiladelphia any age division. When I play, I play for a coupl e of hour s. N ot bad for a guy who ne ver like d worki ng out. A nd you know wha t? It’ s still fun. Y eah, r acque tball is still fun after all the se years. I’ ve been pl aying with some guys I’ ve known and played over the course of twenty-five years. They are all good friends. A ll my tee shi rts ha ve small hol es in the m - and the old favorites that have large holes in the m I hi de from my wife who t hr ows the m out on sight . A nd I still wear the m on
spe cial occasions. A ll the guys wear shi rts that are kinda old and have holes just like us. Tha t’ s the dress code now, j ust like ki ds wear j eans. Sure, I take my motorcycles out well on warm days, a nyhow . I still like rock a nd roll and like a lot of the new bands: the K ongos, Walk t he Moon, a nd Two Door C inema C lub. I go to concerts at the Electric Factory, play andora and Spot ify to get new music and download stu from my kids’ hard drives. A nd I’ m still at th e gym four times a week staying young. A ny time you th ink I look old for fifty-three, just grab a rac uet and step into a racq uetball court with me. ow hard can it be it’s a big front wall you h ave to h it, and th e ball always comes back to you. ~ ~ ~ e rey ob in has written seven boo s, mostly on direct mar eting, but a couple on humor hen not at the gym he’s usually out riding his motorcycles in the summer, and put ing on his computer in the winter isit him at e reydob in com and buy his boo s he needs the money ust idding, you don’t have to buy his boo s ust send the money
September/October | 267-767-4205 | www.phillyfit.com
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PHILLYFIT | 3 5
Pe t s FIT
A Vet’s Guide to Pet Care in the Fall By D r. Jen Jones
F
all is he re in Phi lly! Whe the r you’ re biki ng thr ough a utumn leaves in Fairmount Park, or enj oying a night out on the town, or enj oying a few glorious cool days before winter sets in, w e can all agree it’ s a great time of the year to be spe nding time outside in our city… a nd our pe ts thi nk s o too! Y ou may thi nk t he arrival of cool weather signals the end of ea and tick season, but in fact ticks remain active if the daytime hi gh hi ts 40 de grees. A s a veterinarian, my first recommendation is to make sure you don’t stop your pet’s ea and tick preventative. This will help protect dogs against Lyme disease and othe r tick i llnesses tha t are still very pr evalent thi s time of year. C ats are at risk t oo, a s the cool and damp fall weather often brings a surge in ea populations. Stopping prevention early can leave Flu y vulnerable to a fall ea infestation. reventing eas will protect cats from many bacterial illnesses and from tape worms as well, s o don’ t stop now ! To further protect your pets this autumn, we turn towards vaccines. These are vaccines that we like to call lifestyle-dependent and are specifically targeted for pets who may be spending time outside. Some of the vaccines I would recommend for active dogs would be Lyme ( whi ch is incredibly common in our area) and lept ospi rosis. L ept ospi rosis is spr ead most commonly thr ough t he urine of rats, r accoons, and opos sums. I t can contaminate puddl es or soil, w hi ch your pe t may come into contact with. Whi le it is not
3 6 | PHILLYFIT
qui te as pr evalent as Lyme, i t can be fatal and it can also be spr ead to you or your family, so we generally encourage the better safe tha n sorry” appr oach. We like to make sure our cats get the pr otection the y deserve too if the y’ re going to be maki ng trips to the backya rd to enj oy the cool days. Feline leukemia virus and feline immunodeficiency virus ( FeLV and FIV ) are two diseases tha t can be easily spr ead from cat to cat by a single bite. F eLV can also be spr ead by grooming or even simpl y sha ring a food or water bowl. F eLV and FIV are both fatal, non-curable conditions. Fortunately there is a vaccine available for FeLV , but not for FIV . I t’ s still th e best recommendation tha t your cat never go outside without direct supe rvision. I hope all of my Phi ladelphi ans out the re ( hum an and animal alike ) ha ve a glorious autumn season! ~ ~ ~ Jen Jones, V MD is owner of the Animedic veterinary clinic in Manayunk and a longtime resident of Philadelphia. She lives in the R oxborough neighborhood of Philadelphia with 3 r escued cats, a sweet rescued pit bull and her human family. Animedic advocates pet adoption and supports many local rescue organizations.
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September/October | 267-767-4205 | www.phillyfit.com
Pe t s FIT
E
HELP!
MY DOG IS PARALYZED IN HIS REAR LEGS!
lton is a four- year- old Shi h Tz u/ Bichon mix. H is owners adopt ed hi m whe n he was eight weeks from a breeder. H e is a he althy dog, ve ry pl ayful and an integral pa rt of hi s family. One Morning around 3: 0 a .m ., Elton was attempt ing to j ump into hi s pa rents bed whe re he usually sleeps . M om he ard a yelp a s he was unable to make it to the top of the bed. S he pi cke d hi m up a nd put hi m in bed with the m. S he was unaware of any pr oblems. The next morning he was unable to move both of hi s rear legs. I n a pa nic, t he y called the ir veterinarian and were able to get a visit tha t morning. U pon examination, i ncluding x- rays, i t was determined tha t the re was no fracture. The veterinarian the n referred the dog to an emergency clinic in Bucks C ounty, PA . The veterinarian pr escribed steroids, and muscle relaxers and diagnosed a slippe d lumbar ( a low back) disc and recommended surgery. The cost of the surgery was between five and seven thousand dollars, which is normal for this type of procedure. The parents were unable to a ord the surgical pr ocedure and reluctantly sche duled the dog for eutha nasia the following Monday. A friend of th eirs recommended th at th ey tak e Elton to see an animal chiropractor for a second opinion. Certified Animal Chirop ractors in th e State of Pennsylvania need to h ave ap p roval from a Pennsylvania Licensed V eterinarian in order to treat animals. U p on receiving th e ap p roval from th e veterinarian, h is ap p ointment was sch eduled. A few q uestions needed to be answered at th e initial case h istory interview to mak e sure th at Elton was a candidate for treatment. It was k nown by th e ch irop ractor th at if Elton could wag h is tail and control h is bowel and bladder th at th ere was a very good ch ance th at h e would walk with treatments. Elton was able to do both . Th e diagnosis th at th e V eterinary C h irop ractor exp lained was that Elton had an in amed disk that was pressing on a lumbar nerve. The trauma of Elton missing the top of the bed in amed his disc so bad th at h e was unable to walk . Th ese neural imp ingements of th e p erip h eral nerves th at come from th e lumbar sp ine to h is legs were being imp inged up on rendering h im p aralyz ed. Nerves h ave two main functions sensory or “ p ain” and motor or “ movement” . Th e following course of treatment was recommended for Elton. The first course of treatment was alignment of Elton’s spine using a non- invasive, n on- pa inful and gentle appr oach w ith t he use of a spr ing loaded instrument. The re is no twisting, or bending of Elton’s body to accomplish this correction. Misalignments were located in the lumbar spi ne whi ch w as easily corrected. C hi ropr actic is a he aling art whi ch be lieves tha t if the spi nal vertebrae are in the correct motion and pos ition, t ha t the body ha s the ability to he al itself from withi n. B y put ting the vertebrae back w he re the y belong, the nervous system can function to its fullest pot ential, t he reby
by D r. Michael Burak allowing the pe rson or animal to function to the ir fullest. The second course of treatment was the use of the K - Laser. Thi s class IV laser uses specific wavelengths of light ( red and near- infrared) to create therapeutic e ects. These e ects include improved he aling time, pa in reduction, increased circulation and decreased swelling. Thi s pa inless treatment increases circulation, and draws nutrients to the damaged area thi s creates an op timal healing environment that reduces in ammation, swelling, muscle spa sms and pa in. A s the inj ured area returns to normal, f unction is restored and pa in is relieved. The laser creates he aling at the mitochondr ia of the cell ( the pow erhous e of the cell) . Thi s impr oves metabolic activity and the pr oduction of cellular energy tha t leads to a multitude of beneficial e ects which includes increased cellular function and he alth. The chi ropr actor the n pr oceed to set the laser to the appr opr iate setting for thi s pa rticular situation. E lton was very coope rative during treatment. After his first visit, he was instructed to be created to diminish a ny activity. H is second visit displ ayed even more impr ovement. H e was beginning to use hi s rear legs. H e was walki ng very cautiously because hi s rear legs ke pt falling from under hi m. A fter hi s thi rd visit, E lton wanted to walk a nd j ump. H is pa rents were trying to limit hi s j umpi ng as instructed. H e show ed incredible impr ovement and everyone was ecstatic with j oy. H is fourth vi sit was the best, he was back t o normal. H e was running, j umpi ng and very pl ayful. E lton was back t o being Elton. Elton ha d an acute inj ury whi le trying to j ump ont o hi s parents bed. e slipped in amed a lumbar a lower back disc and as a result the disc caused the nerve to swell. Thi s nerve p ressure rendered hi s legs useless. H owever since Elton was able to wag hi s tail and control hi s bowel and bladder, t h e chi ropr actor kn ew tha t hi s spi nal cord was not severed. H e felt tha t laser the rapy w ould be able to minimiz e and eliminate the swelling at the site of the inj ury allowing the nerve to function pr ope rly. C hi ropr actic and laser the rapy a re viable alternatives tha t shoul d be expl ored whe n animals ha ve various neuromusculoske letal inj uries.
September/October | 267-767-4205 | www.phillyfit.com
~ ~ ~ D r. Michael Burak has a human and animal chiropractic practice in Huntingdon V alley, PA. He is also an adjunct professor in the Equi ne Studies D epartment at D elaware V alley College in D oylestown, PA. D r. Burak can be reached at (215) 938604 and y ou can visit his website at www.drmikeburak.com PHILLYFIT | 3 7
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Pl a yf u l l y FIT
My Trainer ROCKS the Monkey Bars P
By D avid Colello
ound for pound, w ho a re the best athl etes? Some say tha t it’ s swimmers, or soccer pl ayers, or dancers. Wrong. Toddlers are the tiny little titans of the athl etic world, a s any pa rent cha sing the ir ki d around a pa rk know s all too well. A s a fathe r to a two- year- old boy, I ’ m convinced tha t the only thi ng stoppi ng toddlers from taki ng over the world is napt imes. I nstead of spending endless hours at the gym, kids stay fit through a love of exercising tha t most adults ha ve lost somewhe re along the way. Why n ot ha rness some of thi s “ pl ay” for ourselves and create a truly fun workout tha t can be done j ust about anywhe re? The following are five di erent activities that hate to be called exercises. Don’ t get bogged down worrying about rep s or sets. Try each of th ese for even a few minutes apiece and the next day your sore muscles will be all the evidence you need th at you did th em righ t. Barrel R olls – Thi s move can ha ve endless variations, but the core of it is, well, your core. ay at on the ground, either face up or down, with arms and legs stretche d straight up a nd down. Whi le lifting your ha nds and feet slightly o the ground, use your core to roll yourself over until you return to your starting position complete two ip overs . Be mindful not to push o with your elbows or knees. Mix this move up by combining it with planks, sit ups, pushups, or any other oor exercise that you know.
“ T oddlers
are th e
tiny little titans
of th e ath letic world ” C rab C rawl – C ha nnel your elementary school gym class! G et into crab pos ition by sitting on the ground and the n lifting yourself up on pa lms and feet whi le your back i s still towards the ground. Thi s move is amaz ing for worki ng your core, a s well as numerous stabiliz ing muscle groups . Try to move around whi le cha nging directions. S tart forward for a few steps , s ide step , w alk i t backw ards, t he n even thr ow in some diagonal crossovers. Monk ey B ars – Whe n a toddler sees monke y bars, t h ey rush right over and start swinging. I nstead of obsessing about whe the r the y can do a pul l up, t he y j ust do wha t comes naturally. Well it’ s time to recapt ure tha t free spi rit and j oin in on the fun. I f you ha ve ki ds, c ha llenge the m to monke y bar races at your favorite p layground. N o ki ds, no pr oblem! Many gyms come equi pe d with their own bars, or you can always find an empty playground where you can practice. Don’t think of it as an exercise, but mix it up. Go backw ards, s ideways, a nd switch your ha nd pos itions. A ll of the se moves will strengthe n your whol e uppe r body and core. K nee S tair C limb s – F or thi s move you ha ve to truly put yourself in the mindset of a toddler. A s an adult we take stairs for granted, e ven leapi ng up t he m two at a time if we’ re in a rush. Imagine if each s tep w as kne e hi gh, a nd suddenly you gain more respe ct for how ha rd it is for a toddler to make it up t o the second
oor. Try climbing up your steps on your hands and knees, using your hi p a dductors as your legs swing out to the sides. O ne or two ights done like this and you’ll be hu ng and pu ng for sure! You will definitely want to do this move in the privacy of your own home, as the o ce will start gossiping if they see you crawling around in the stairwell. T ag – I t doesn’ t get much m ore basic tha n thi s game at whi ch all toddlers are experts. Of course, you need to find a partner as equa lly committed to your toddler workout regimen as you are. Try this with your spouse or significant other. They might sco at first, but the ir inner toddler will win out in the end and you both w ith have loads of fun playing together. Besides the mental refresher tha t it pr ovides, i t mimics a shut tle run whi ch i s great for qui ck twitch m uscle groups from he ad to toe. A ll of the se activities are great for your body, but even better for your mind. Too often we let fitness become a job to us. Our he alth s houl d be a result of us living our lives well, a nd not somethi ng tha t we ha ve to spe nd monotonous hour s on end trying to attain. Go have some fun, get fit, and thank your toddler trainer for show ing you the way. ~ ~ ~ avid olello is a fitness and parenting writer who runs the blog appy A itness e is a A tay-At- ome- ad to a precocious little boy named en amin and wor s to show how everyone can find the time to get fit ou can reach avid at info philadelphiafreelancewriter com or by visiting his blog’s witter page A fitness
September/October | 267-767-4205 | www.phillyfit.com
PHILLYFIT | 3 9
PHILLY’SFITTEST 2015 Contest Winner
CARL PLANT
C
By, L isa R . Mele
arl Plant is 37 ye ars old and was born and raised in Ph iladelphi a, P ennsylvania. R ecently, C arl received the 2015 “ A A A I/ ISMA Eastern Division Regional Trainer Of The Y ear A ward” in A tlantic C ity, N ew J ersey. Thi s award was based on hi s focus and dedication in the fitness industry. Winning the Phi llyFITTEST C ontest for C arl was an h onor and pr ivilege due to the suppor t of hi s large client base tha t voted for hi m to win. I n return, C arl ha s always been very suppor tive in every way pos sible with he lpi ng hi s clients succeed and achi eve the ir own pe rsonal goals. Carl began his fitness journey at the age of 2 when he su ered a mild heart attack. Carl remarks, I needed to make some lifestyle cha nges, w hi ch i ncluded daily fast foods, s oda and spe nding my weekends on the sofa. Carl further explains, I was put on blood pr essure medication and I also tried to go on trendy diet plans that never worked for me. I decided to do my own research and came up with a plan that would work for my lifestyle change. It included a strict diet and for 2 hours every day, I worked out at the gym. Carl adds, I started to exercise on the elliptical machine the n added weight training, r unning and spi n classes to my daily workouts. I eventually lost 0 lbs. with in a year. Carl was so motivated and passionate about fitness that he was encouraged by his spin instructor to get certified to teach spin classes, which eventually led him to a full-time career in the fitness industry. Carl received many more certifications including, TR , ersonal Fitness Trainer, Insanity, Barre, Mat ilates, Kickboxing and Baron Bapt iste Power V inyasa Flow Y oga. C arl is empl oyed at all the “ Phi lly H ot List G yms” in the area and teache s a staggering 25 classes each week! 4 0 | PHILLYFIT
Since 2009, Carl ran in marathons and participated in other competitive races for charity including the MS 80 mile bike. Carl also accomplished his first Triathlon Ironman in Raleigh, orth Carolina in 20 . All of these wonderful and positive virtues have made C arl Plant a “ small town” celebrity. In hi s spa re time, C arl is also involved in multipl e phot o shot s as a fitness model in the hiladelphia area. Carl is currently working on his utrional Therapy Certification to coach his clients who need help with weight loss to not only eat healthier but to make better food choi ces. Carl adds, I make it a personal goal to help change as many lives as pos sible so pe opl e feel good about who t he y are and realiz e tha t the y ha ve the self motivation to live a he althy l ife.” For more information on C arl Plant pl ease go to www. innovation�itnessbycarl.com or Facebook Carl at InnovationfitnessbyC arl. A ll phot ography of C arl Plant including hi s cover phot o are the courtesy of Liz z y Lope z , f or more information on Liz z y contact her izzmjane gmail.com. isa ele holds current fitness certifications with AAAI/ ISMA and is a licensed Z umba® Instructor for L A Fitness and Future Fitness Centers in South Jersey. Since 2 0 1 1 , L isa has been a featured PhillyFIT W orkout-a-thon Instructor and in 2 0 1 2 ~ ~ Manager ~ became the Stage for the W orkout-a-thon event isa has won numerous instructor awards for her uni ue and easy to follow style In her spare time, isa en oys writing fitness articles for hilly I aga ine and loves spending time with her family in the ocono ountains
September/October | 267-767-4205 | www.phillyfit.com
PHILLY’SFITTEST 2015 Contest Winner
BINA BILENKY
By L isa R . Mele ina Bilenky i s a 29- year- old Phi ladelphi a native and a Texas A & M U niversity graduate with a degree in Recreation, P ark and Tourism Science. Bina is very passionate about the fitness of cycling, hi ki ng, r unning, yoga and strength t raining. Bina was very surprised and honored when she found out she had been chosen as one of the hillyFITTEST finalist. Bina was so grateful for the support of the worldwide cycling community who he lpe d he r win the contest. G rowing up a round bicycles, B ina watche d he r dad choos e cycling to work every day over driving, regardless of the weather. Bina’s father is a custom bicycle frame builder in hiladelphia and as soon as Bina was old enough s he started worki ng with he r dad at Bilenky C ycle Works . Bina further explains, From the time I was a child I cherished every tandem bicycle ride with my dad. I got my first Bilenky touring bicycle when I was a teenager and never looked back. Bina also adds, Before I even graduated college, I jumped headfirst into organizing the hilly Bike Expo. The Expo is currently in its 6 th year held at the A Convention Center and I thoroughly enjoy being the Event Director. In 20 , I took advantage of my downtime after the Expo and took a position with Tour d’Afri ue. As their Communications O cer, I assisted in leading 5 plus cyclists from Khartoum, Sudan to Cape Town, South Africa. My duties included coordinating all accommodations, camp - to- camp logistics, social media and communicating with the main o ce in Toronto, Canada. The months of cycling took me though every type of riding terrain possible and tested my physical and emotional strength. This summer, Bina traveled to Rwanda and ganda for a gorilla and chimpanzee trekking as well as visiting Team Africa
B
Rising, which is the training center for the Rwandan Cycling Team. Even though Bina has ridden across Africa, Bina explains, I always savor the simple rides in beautiful ennsylvania. er favorite season is summer and she loves to ride in ancaster County and as Bina uotes, With corn taller than the eye can see, or pedaling throughout the Delaware Water Gap with more wild raspberries than you could possibly eat! When Bina is not cycling, she enjoys hiking in the spring, summer and fall throughout central ennsylvania. er favorite destination is hiking at Bald Eagle State Forest. In the winter months, Bina enjoys using her home as a gym to do strength train, ride indoors and pr actice yoga. If that is not enough for our hillyFITTEST winner, when Bina drives somewhe re she will be the pe rson who pa rks he r car far away so she can s ueeze a walk into her errands. Bina adds, Being outdoors is my lifeblood, cycling is my passion. If I can inspire even a few individuals to eat healthier, get outside and ride a bike then I’ve accomplished what I set out to accomplish personally and professionally. ~ ~ ~ isa ele holds current fitness certifications with AAAI/ ISMA and is a licensed Z umba® Instructor for L A Fitness and Future Fitness Centers in South Jersey. Since 2 0 1 1 , L isa has been a featured PhillyFIT W orkout-a-thon Instructor and in 2 0 1 2 became the Stage Manager for the W orkout-a-thon event isa has won numerous instructor awards for her uni ue and easy to follow style In her spare time, isa en oys writing fitness articles for hilly I aga ine and loves spending time with her family in the ocono ountains
September/October | 267-767-4205 | www.phillyfit.com
PHILLYFIT | 4 1
PHILLY’SFITTEST ey amie!!! o I finally did it!!! I finally too stage at my very first bi ini competition at years old in the atural!! I m submitting this pic to hilly I because I finally understand what in ta es, and what these competitors live and breathe during prep and then the actual day of competing! I m incredibly proud that I placed nd in ovice and rd in pen for my first show!!! aha still wor ing towards a cover shot thru you that s my ne t goal! ust thought I would share and eep my fingers crossed! oo ing forward to this years hilly I ash as I will be there representing !! All my best, ennifer toc los
S onia S imp s on, 47, D oylestown, P A y first i ini ody asters ivision and up , nd lace winner, at etter odies hampionships, allas,
S teve S mith , 38, Warrington, P A ompeting in Ironman, a e lacid, uly ,
4 2 | PHILLYFIT
rom ull Armor ym hila in er yc o l with our oldest member, illy ac , who uses a uni ue training method to time his interval trainin an egg timer ! o cuses ullArmor
September/October | 267-767-4205 | www.phillyfit.com
PHILLY’SFITTEST hoto Credit Mycontestpix.com Spencer ung
Our readers‛ inspirational images and stories
Monica Fu ller, , e ersonville, A “ I workout at L A Fitness, K ing O f Prissia, PA. I love your magazine. I hope my photo is good enough to be added to all of your fit people in the hiladelphia area
G et your p ic ture in Philly’s FITTEST! E mail ami phillyfit om your h igh - q ual ity p h oto and c ap tion, inc l ud ing your name, age, h ometow n, and w h ere you are or w h at you’ re d oing in th e p h oto! t s that easy
Hi Jamie!! “ My name is D ana L auro. I am 2 7 years old, and I workout at W orld’s G ym (NE Philly)! W hat makes me PhillyFit?: I Competed 5 years ago for the first time and came in last place out of A last place finish never made me uit or throw in the towel lash forward to and I came in nd place out of competitors at the recent ehigh alley hampionships in igure ovice and rd place for lass and now I’m ualified for the A’s! Anything is I with a full heart and positive attitude!
i hilly it! I ust got my pictures bac from my photo shoot with photographer auren riscoll at arehouse ym in enndel and I really wanted to share them! I did the photo shoot for myself so I could see my progress because I am proud of how far I have come in my fitness ourney It would mean so much to me if my photo was shared in hilly it because I would love to have a chance to inspire others I wor out everyday at etro itness of evittown and wor hard to try to reach the best possible version of myself Although fitness is a sport of you vs you, I now from the e perience of being motivated by others that we are all able to motivate each other I would love to be a part of providing that motivation to people who read this magazine. I really hope you ll consider sharing my photo I have submitted and than you so much for this opportunity! incerely, evon a anti
September/October | 267-767-4205 | www.phillyfit.com
PHILLYFIT | 4 3
Psych
o l o g i ca
l l y FIT
Pursuing Perfection of every last body part
Demand for cosmetic labiaplasty, a trimming of the female genitalia, has increased dramatically, plastic surgeons say.
E
yes. Lip s. Nose. C h in. C h eek s. Neck . Breasts. A bdomen. H ip s. Th e inventory of imp erfect body p arts th at both er women and lead th em to undergo cosmetic p lastic surgery was already extensive. It ha s now reache d bottom. A ccording to th e A merican Society for A esth etic Plastic Surgery, during th e last few years, demand for cosmetic labiap lasty, a trimming of th e female genitalia, h as increased dramatically. In 2 0 0 5 , th is is h ow many labiap lasties A drian Lo, a p rominent Ph iladelp h ia p lastic surgeon, p erformed: Z ero. Last year? Fifty. “ The re ha s been a cultural shi ft,” Lo said. It began with a cha nge in grooming ha bits. A n estimated 80 pe rcent of A merican women currently trim, s ha ve, w ax, or undergo laser treatments to remove some or all of the ir pubi c ha ir. A s a result, o said, women are scrutinizing and finding fault with parts of themselves that had always been camou aged. Though t he A esthe tic Plastic Surgery society notes tha t the sum total of labiapl asties remains relatively small, w ith a bout 5,000 performed in 20 , that figure set a record and represented a 4 pe rcent increase over the pr evious year. It is normal in adult women for th e inner lip s to extend beyond th e outer labia and for th is tender sk in to tak e on a dark er h ue around th e edges, Lo said. A fter ch ildbirth and with age, th e labia may stretch furth er. The surgery, w hi ch is relatively low- risk, us ually costs between $3,0 a nd $6,0 a nd generally can be done under local anesthe sia as an outpa tient pr ocedure. To ach ieve aesth etic p rop ortions, Lo said, h e may suggest th at th e outer lip s – or labia maj ora – be reduced, and, in some cases, th e clitoral h ood as well. Th e p rocedure p oses no risk to th e p atient' s sexual sensitivity because it does not involve th e clitoris itself. Most pa tients reque sting labiapl asty are in the ir 30s and 40s and tell their doctors that the excess esh is uncomfortable when the y ride bicycles or ha ve sex or tha t the y are self- conscious about wearing revealing, tight-fitting clothes such as yoga pants and bathi ng suits. “ Whe n I walke d into the gym,” said Sha ron She ridan, “ I always felt tha t pe opl e were staring at my crotch.” She ridan is a 54- year- old indepe ndent sales contractor who lives in Bucks C ounty and suppl ies luxury- brand eyewear to opt ical stores. S he said cultural trends ha d nothi ng to do with he r desire for the surgery. Sh e h ad been embarrassed about h er p rop ortions long before sh e, or anyone sh e k new, h ad ever h eard of a Braz ilian, th e wax j ob th at removes all pubic hair. Feeling mortified by her appearance interfered with h er sex life, sh e said.
“ It was always a conversation I ha d before being intimate with s omeone,” She ridan said. “ I would say, ‘ I ha ve to warn you. I' m hor rible.’ ” Invariably, S he ridan said, he r pa rtner would respond: “ Wha t do you mean? Y ou' re normal!” Which seems to re ect the views of a majority of men. “ Most don' t care. S ome actually pr efer a little dangling,” said C hr istine H amori, a n assistant pr ofessor of surgery at Boston Medical C enter, w ho i s now doing about 10 l abiapl asties a year. C onsistent with na tional re“ Ther e has b een por ts, H amori said, s he is seeing a c ul t ur al s hi f t . ” an alarming increase in teenage girls coming to he r for surgery to achi eve a pr epube scent look. “ Th ere is th is misconcep tion th at your vaginal area sh ould look lik e a ch ild’ s, with no p rotrusions, ” H amori said. “ I h ave a lot of trouble convincing p eop le th at wh at th ey are ask ing for is not th e norm. ” Lo said a small number of hi s younger pa tients really ha ve ha d dispr opor tionately large D r. Adrian L o labia, a nd after the surgery, t he y Prominent Philadelphia ha ve felt greatly relieved. Plastic Surgeon “ Obviously, t he re is a ps ychol ogical compone nt,” he said. With out pa ssing j udgment, L o said, he feels obligated to respe ct a woman' s right to choos e the way she wants to look and the potential benefits to her self-esteem, whi le honor ing the phys ician’ s obligation to “ do no ha rm. ” “ If a woman’ s labia are normal, I ' ll say, ‘ Y ou are not a surgical candidate,’ ” Lo said. Patients, how ever, do not always take no for an answer. A t times, w he n Lo ha s declined to do a face- lift or pe rform liposuction on someone he believes will not benefit from the surgery, t he pa tient ha s simpl y found anothe r doctor to do the j ob. “ I say no all th e time, ” Lo said, “ because I h ave to sleep at nigh t. ” H amori' s expe rience is similar. “ If you turn the m away, t he y’ re often angry and unha py ,” H amori said. H er concern with l abiapl asty whe n the pa tient is very young or asks for an extreme reduction is tha t the results will not only be disfiguring, but also physically harmful. “ Labia h ave a function as a p rotective barrier and to p rovide lubrication, ” sh e said. “ Some women want a coin slot. It’ s distorted. A nd with young women, as th ey grow, th ey may develop a gap ing of th e p osterior vagina. ”
Article written by Melissa D ribben for The Philadelphia Inqui rer, originally appearing May 31, 2015. R ead more at http: / / www.philly.com/ philly/ health/ womenshealth/ 20153_P ursuing_pe rfection_of _e very_ last_body _par t.html#U ewshxCH728Y 9qG T.99 4 4 | PHILLYFIT
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A debate over th e eth ics of labiap lasty and oth er cosmetic gynecological op erations th at tigh ten th e vagina or even reconstruct th e h ymen h as made its way into several mainstream medical j ournals. Critics have blamed profit-seeking doctors and indiscriminate media coverage for pr omoting the trend. S ome say the pr ocedure shoul d be considered a form of genital mutilation, e spe cially the most radical iteration being marketed as The Barbie. In th e December issue of th e A merican J ournal of Obstetrics and G ynecology, Rebecca G . Rogers, a doctor in th e dep artment of obstetrics and gynecology at th e U niversity of New Mexico H ealth Sciences Center, wrote, One wonders if the marketing of ideal’ labial ap p earance p urp orting to imp rove th e lives of women is j ust anoth er form of further exploiting the social vulnerability of women. Presenting the alternative view, R ache l N. P auls, a doctor in the Division of U rogynecology and Reconstructive Pelvic Surgery at Tri ealth Good Samaritan ospital in Cincinnati, argued that doctors must be careful not to tread on their patients’ autonomy. As long as the re is a reasonable expe ctation tha t labiapl asty will he lp a woman feel more comfortable and self-confident, the surgery shoul d be considered a form of he aling. A fter interviewing several surgeons, S he ridan said, s he chos e Lo to do the surgery in November. It s a hard thing to do, she said, but she had faith in o because of his experience doing reconstructive work on women after cancer surgery. She ha d no doubts going into the ope rating room, s he said, and has no regrets now that it’s done. I was not comfortable in my own skin before, she said, and I am now.
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M o t i va
Fairy Tales t i o n a l l y FIT
By Mary Nearpass
J
DO Come True!
ennifer means “ Wh ite ench antress” or “ Th e fair one” . Well, th e beautiful, young J ennifer A rno you’ re about to be insp ired by totally dep icts h er feminine, given name. G rowing up in Lower Moreland Townsh ip and attending Lower Moreland H igh Sch ool, J ennifer was a big tennis p layer all h er life, very active, but not really into fitness p er say. H er p arents divorced wh ile sh e was a young girl leaving h er with h er Mom and two, older broth ers. H er fath er re- married and J ennifer h as two younger, step siblings with wh om sh e is also close. A fter H igh Sch ool, J ennifer went to U niversity of th e Sciences in Ph iladelp h ia and studied to become a Ph armacist, graduating in 2 0 0 8. J ennifer h ad always been great at math and science, and wh ile attending h igh sch ool, sh e work ed in th e H untingdon V alley Sh op p ing C enter, and learned all about being a Ph armacy Tech . H er U ncle, a Ph armacist, encouraged h er to p ursue th is career p ath as it is a wonderful p rofession th at can be done full or p art time if sh e decided to h ave a family one day. It was a trade-o have fun now in college, or have a good, guaranteed j ob, be successful, a nd the re will always be a need… The sixth ye ar is spe nt on rotation doing the ha nds- on work i n various pha rmacies and hos pi tals. A fter graduating as a Pha rmacist in 208, s he started out worki ng at C V S pha rmacy. S he qui ckl y turned around the entire financial health of that particular pharmacy. J ennifer h ad th e world in th e p alm of h er h ands. Sh e was h ap p y, feeling p rofessionally accomp lish ed, p roud of h erself, secure about h er future and in a wonderful, romantic relationsh ip . Sh e was dating a gentleman at th e time from NY C wh o was in h is residency to be
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a radiologist. Th ey h ad been dating over five years wh en h e elected to do h is fellowsh ip at Y ale U niversity in New H aven, C onnecticut. H e ask ed J ennifer to move up to C onnecticut with h im. Ironically, th e C V S H eadq uarters was located not too far in Rh ode Island. Sh e q uick ly moved up to be with h im. Wh ile h e was busy doing th e craz y h ours and dedication th at a fellowsh ip entails, J ennifer was q uick ly work ing h er way up th e corp orate ladder at C V S. U nfortunately, th e relationsh ip abrup tly ended, and with th e h elp of family, J ennifer moved back to Pennsylvania on a Friday, transferred to a C V S in V illanova, PA , set up a new ap artment th at Saturday began work th e very next Sunday. A year later sh e switch ed gears to a clinical p h armacist to h elp manage h osp ice p atients at ExcelleRx in Ph iladelp h ia, PA . She began going to the gym in the area to get into sha pe and he al from the broke n relationshi p. S he pa rticularly like d ki ck- boxing and spi nning. I n J anuary 2014, J ennifer stoppe d into a Starbucks in untingdon alley to get a co ee. er now fianc , Brian Eps tein, a well- know n chi ropr actor in the area and featured body builder on the cover of a pa st issue of Phi llyFIT) was right behi nd her in line, asked for her number, their first date was at Ooka down the road, a nd the rest, a s the y say, i s hi story. A fter ha ving a very ha rd time with r elationshi ps in the pa st, ennifer was OT looking for one, but if she ever did find one again, s he wanted a fairytale ending. E ver since she was a little girl at age four, s he dreamed of ha ving tha t fairytale moment of a pr opos al. S he didn’ t much c are about ha ving a huge wedding, but the ha pi ly ever after is somethi ng tha t many girls dream of.
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In addition to running a successful chi ropr actic pr actice with seven locations, D r. E ps tein ha s been an avid, c ommitted and discipl ined IFBB Men’ s Phys ique p articipa nt for many years. A s you would expe ct, t hi s type of “ shr edded” muscle building requi res a great deal of energy, t ime and focus. I ntrigued by hi s dedication, J ennifer decided to j oin hi m one evening after work, a nd qu ickl y fell in love with not only weight lifting, but its visible benefits to he r muscle tone. A dditionally, s he found it he lpe d increase he r metabolism as she lost fat and gained muscle. In J anuary of 2015, J ennifer made the commitment to train for her first, premier amateur bikini physi ue competition. It was to be he ld in Miami, F lorida, i n A pr il, 2015 . Thi s gave he r only four months to get into the best sha pe of he r life. The National Phys ique C ommittee is the pr emier amateur phys ique organiz ation in the world. S ince 1982, t he top a th letes in bodybuilding, fitness, figure, bikini and physi ue have started their careers in the NPC . M any of thos e athl etes graduated to successful careers in the IFBB Professional League, a list tha t includes twenty- four Olympi a and thi rty- eight A rnold C lassic winners. When I first told my father what I was doing, he didn’t love the idea of me becoming a body builder p rancing around in a bikini. is first thought was for me to p ut on some cloth es! But after I exp lained to h im th at th e p h ilosop h y of women’ s body building was th e visionary asp ect of th e female anatomy with th e focus being on muscle group s e. g. , th ose are h er glutes, th ose are h er h amstrings, and h e became more op ened to it” . “ For me it was much more of a mental th ing th an p h ysical. It was h arder th an getting my doctorate in p h armacy sch ool; you can eat/ binge anyth ing you want as a cop ing mech anism wh ile cramming for a final. With body building, it forces you to have to find a new way to cop e, develop ing a mental tough ness I never k new I was cap able of” . “ I ha d pa cke d on the pounds eating all the hol iday food and was still weight training, but up t o 137 pounds . J ust pr oves you can train and do all the cardio in the world, but if you do not cha nge your food ha bits don’ t expe ct your body to cha nge. I wanted to not only pr ove to myself tha t I could do thi s and ha d the mental discipl ine, but also mak e a compl ete lifestyle cha nge. The re were a few hi ccups along the way, but I stuck i t out and found an amaz ing coach thatfitchick, Candis. She was willing to devote tremendous amount of attention to try to get my metabolism to pi ck up. I f you want it bad enough, Y OU C A N DO IT! Thi s was a four- month transformation, but I am ready to get back i n the gym, m ak e impr ovements and get back on t ha t stage!” Back t o Miami, F lorida…“ The re were like one thous and pe opl e at the A pr il 18, 2015, M iami Muscle Beach P ro/ A m contest, and I’ m afraid of being in front of pe opl e to begin with. Th ere were tons of beautiful biki ni athl etes, a nd I got second pl ace in novice and tenth i n the ope n!” All of a sudden, in the midst of the finals that evening, an announcement came on overh ead req uesting ‘ Number 2 3 0 , J ennifer
A rno, p lease come to th e stage. ’ Wh en I step p ed on stage I saw Brian standing th ere with a microp h one and p retty much took over th e sh ow for th e next few minutes, got down on bended k nee and ask ed me to marry h im! Brian h ad th e entire th ing p lanned, righ t down to h aving th e moment on video so we can h ave it to ch erish forever. Wh en I h ad to go back on stage after th at h ap p ened, I was still so comp letely and totally overwh elmed th at I j ust walk ed righ t across th e stage, didn’ t stop , didn’ t p ose. I was so h ap p y, smiling and k ep t staring at my h and. I j ust received my fairytale of all fairytales. ” “ It was the best weeke nd of my life! C ompe ting was so much fun and I got to make new friends from all over the world! It’ s always nice to connect with pe opl e tha t sha re a pos itive outlook and lifestyle!!” In he r “ spa re” time thi s pa st fall, J ennifer took a four- month, on-line course to receive her utrition Certification from the International Institute of Nutrition, a subsidiary of the renowned ISSA ersonal Training Certification. This course transformed my life.” She now is starting a new career as a Nutritional H ealth C oach, s eeing clients to he lp t he m create a unique diet pl an tha t is designed and ultimately impl emented unique ly for the m. U nlike the generic one size fits all diet tha t we ha ve all been expos ed to, t he IIA ’ s appr oach i s creating a lifestyle ch ange tha t will enable the best out of each individual’ s unique ness. A long with steady, state cardio, J ennifer h as built up h er routine to include lots of H IIT. ( H igh Intensity Interval Training . One awesome benefit of doing interval- based training instead of steady state cardio is burning calories long after th e work out is comp lete. H owever, if you are new to work ing out, h igh intensity training sh ould not be incorp orated into your first few sessions. It is someth ing you need to build up to. It tak es some p rep work to get your body ready to do a very h igh intense interval training p rogram. If you are new to H IIT training, you can ease into it with sh orter and ligh ter intensity work intervals followed by longer recovery intervals. A s you p rogress and build better endurance and fitness, there are a couple of ways to ramp up the intensity of your IIT workout to get the maximum benefits of p erforming at a very h igh intensity level. One op tion is to increase th e intensity and/ or th e duration of th e work intervals, forcing you to work h ard for a longer p eriod of time. Or, instead you could ch oose to sh orten your recovery intervals. Eventually, you will be ready to do both, which will really test your endurance and fitness. H OW did J ennifer manage to get in such i ncredible sha pe in j ust four months ’ time, dr oppi ng from 137 t o 1 15 poun ds? “ I train five days a week leg day with weights, second leg day of Plyometrics ( using j ust my body weight ) , s houl ders/ abs, a rms, a nd back. Six days a week I do cardio. Training takes about forty-five minutes to an hour depe nding on wha t body pa rt I train. I do a lot of supe rsets to ke ep m y he art rate up a s well. R est between sets is usually around sixty seconds. “ So a typ ical daily diet during training would be after meal 1 ( or break fast) I was doing twenty minutes of steady state cardio ( j ust
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comfortable p ace) on our ellip tical at h ome and th en immediately after training excep t for Plyometrics day I was doing th irty minutes of IIT on stair master. I was only doing fifteen minutes of IIT, but close to sh ow time coach h ad to increase it. Most p eop le can do j ust one session of cardio, but we broke it up this way because I had the time. Th e best time to do cardio is p ost- training because you are in a “ fat burning z one. ” I always had a rest day once a week. In fact it was mandatory even right up until the week before the show! eople forget how impor tant it is to let your body rest and let your muscle fibers heal and recover. Also, when you work out this releases cortisol ( stress hor mone) and so giving tha t one day of rest to your body also he lps bring that down as well! Cortisol can make you hold onto fat . “ I ate six meals a day and ate every two to thr ee hour s. A ll my food was weighe d out on a food scale ( how can you know how you respond to food if you don’t know exactly how much you are eating?! . Once a week is food prep day where everythi ng is made in large containers so during the week you can j ust weigh your food and be on the go! “ I cannot sha re my meal pl an with you pe r my agreement with my coach, but up until the last few weeks of show I was eating a half cup of oatmeal with scoop of Cellucor red velvet protein powder and it was my absolute favorite meal of the day! That is actually the only time I consumed pr otein pow der. A ll othe r meals were all real food. The rest of my day consisted of ninety-nine percent lean ground turkey, baked chicken, egg whites all lean proteins . I also had sweet potatoes, rice cakes, and strawberries, blueberries and pineapple! eggies included broccoli, asparagus and raw green beans. ow my coach Candis made prep pretty exciting because every so often I would get a text tha t I was getting a “ reward” meal or after a tough P lyo session she would randomly tell me ‘ now go eat four donuts lol’! art of the science behind these reward meals is that it worked to my advantage by stimulating my metabolism and also helped with my mental sanity! Candis believes in feeding her girls not some cookie cutter starvation nightmare plan So in my time working with Candis she would feed me donuts, buttermilk pancakes, and one night she said have an extra one thousand calories of whatever you like! The last two weeks before the show was extremely hard, but at that point I was so excited to tackle my fears! I was eating a few ounces of banana and hard-boiled egg whites for breakfast. She still fed me sweet potatoes and fruit pre and post workout but I was pr etty low carb.” Candis Inpirom is my coach. She is the head bikini coach for Team Fidelis, which is based out of San Diego, CA. I send her progress pictures in a bathing suit and weight every Sunday morning ( and close to show time I sent a video of my pos ing as well) .
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We communicated mainly via email and texting. A t one p oint she ha d me text my weight every day because she was trying to pa y close attention to me and how my body responded to di erent foods. E spe cially after pr eviously being coache d by someone who significantly slowed my metabolism down, I plateaued for almost a month when Candis starting working with me. The last four weeks we had Skype sessions once a week to discuss the show, my posing, and any concerns. She might have been across the country, but she made me feel like she was right there every step of the way . “ A fter the show was j ust as impor tant as the pr ep because your immune system is weakened and this is a time whe n you are most pr one to storing fat. She reversed dieted me, slowly incorporating more carbs back into my diet and get me back into a good routine. Now I am eating more tha n ever, but that is because she was able to he lp m e increase my metabolic capacity, making me able to burn way more calories and picking up my metabolism! I finished the ISSA spor ts nutrition course and with my background in he althc are ( pha rmacist) you can see why I am so excited to help other girls! I would say “ diet” but it’ s not; it is a LIFESTY E! What Candis taught me is something you cannot learn in a text book...and she taught me carbs are not the enemy either! I can honestly say I feel like I am exactly where I need to be in my life. I’ve tried a million di erent activities, got my doctorate in pharmacy school, ran successful pharmacies yet none of that made me feel complete. I was proud of my accomplishments, but the re was somethi ng missing. I did everythi ng I was “ suppos ed to do, then one day I decided I wanted to challenge myself do something I was terribly afraid of so I became comfortable with the uncomfortable! ot only have I found a lifestyle I thrive on, but also got to meet amaz ing lifelong friends thr ough a ll of thi s. I truly feel blessed! If I help motivate or inspire one person I am beyond thrilled! To finally be at a point where I feel like I have come into ME, words can’t even describe my gratitude. ~ ~ ~ Mary N. Nearpass has been working in the healthcare field most of her career from hospital administration, to consulting and teaching college, to currently providing motivational spea ing, to wor ing in a physician’s practice and freelance writing he en oys the e ibility of her schedule, which allows her to eep her daughters her main priority and focus ary holds two master’s degrees and her passion is prevention of addictive behaviors, especially at the adolescent level After many recent surgeries from an automobile accident, she is blessed to be bac swimming laps, practicing yoga, and free-weight training
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B e a u t i f u l l y FIT
Side “Cheeks” are the new “Chic” By D avid K irsch
L
et ’ s f ac e i t – s i d e- b ut t i s t he n ew s i d e- b oob . Cel eb s q ui c k l y hop p ed on t he t r en d an d ha e een aunting their er y derri res all o er the red ar et. itness and wellness e ert a id irs h shares his to three o es to tighten and tone your gluteus edius f or an en vi ab l e b ut t .
Sumo Lunge with Side Kicks (DK signature move)
A . S tand in a Sumo pos ition with your feet slight ly wider tha n hi p w idth, kne es bent, and your body weight in your he els. B. Tak e a large step sideways with your righ t leg, bringing your righ t k nee in toward your ch est and th en over to th e righ t in one continuous motion. C . A s soon as your right foot touche s the ground, br ing your kne e back i nto your ch est and compl ete a side ki ck, ki cki ng your right he el out to the side into the stomach of an imaginary oppone nt ( or j aw, i f tha t imaginary pe rson is he ight - compr omised) .
D. ower your right leg to the oor into the Sumo pos ition. S qua t down whi le sticki ng your butt out. K eep your kne es j ust above ( not in front of) your toes. E. Sp ring up wh ile th rusting your arms overh ead. Land on your h eels, rolling forward onto your toes. Rep eat with a sumo lunge and side k ick with your left leg and anoth er frog j ump . C ontinue alternating righ t to left until you h ave comp leted ten lunges on each side and twenty frog j ump s.
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PHILLYFIT | 4 9
Platypus Walks (DK signature move)
A . G rab a medicine ball with both h ands and extend your arms overh ead. Sq uat in a sitting p osition with your k nees aligned with your toes and your butt stick ing back as far as you can get it.
B. K eep your core tigh t as you walk forward, pushing o through each heel. If you perform the move correctly, your butt and inner th igh s will be on fire. Walk across the room in one direction and th en reverse and walk back ward. If your room is small, rep eat crossing th e room one time.
Bent Leg Deadlifts
H olding a body bar, dumbbells, medicine ball, or even a broomstick in a p inch , stand with your legs sh oulder- width ap art. Bend forward, hi nging at the waist. K eep your knees soft and back at. Come back to starting pos ition.
Mak e it easier: If you’ re feeling sh ak y, h old th e back of a ch air or th e edge of a table for balance. Mak e it h arder: If you’ re feeling great, try lifting your alternate leg as you go down.
“ In d i v i d u a l i z e d p r o g r a m m i n g f o r w e i g h t m a n a g e m e n t , s t r e n g t h t r a i n i n g , bo y recompo itio e er l fit e . ll help yo meet yo r o l w ith p e r s o n a liz e d e x e r c is e p r o g r a m s a n d n u tr itio n a l a d v ic e , c a te r e d to y le el o fit e rom be i er to ce
N atalie R ose G ulla
NA M - Certified Personal Trainer never say die
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01 N. nd t. Philadelphia, PA 1 1
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