Phillyfit March April 2016 Issue

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PHILLY FIT Serving Bucks, Montgomery, Philadelphia & Delaware Counties

MAGAZINE

March/April 2016

Fernando Parede’s Secrets To Fitness Success!

Requisite Fitness has arrived in University City! Start your fitness journey today!

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ARE YOU COMING?

The PhillyFIT BASH and Workout-a-thon!

Sunday, June 5th AFC Fitness, Bala Cynwyd

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Do you have Low T? WE CAN HELP! 8 Warning Signs of

Decreased Energy

LOW TESTOSTERONE!

Low Sex Drive Erectile Dysfunction Fatigue Decreased Energy Mood Problems Irritability Reduced Muscle Mass More Body Fat

In addition to feeling severe fatigue, guys with low testosterone often lose their drive and initiative. Guys who used to be up and at ,em all day long are sidelined on the sofa.

Brad Ferrara, MD

215-957-5400 lowtinfo@gmail.com

Just as it is important to get rid of the pain following an accident, it is important to correct injuries and restore normal ranges of motion. At Tri County Pain Management Centers, we have successfully treated thousands of auto accident related injuries.

If you are injured at work, see us at Tri County Pain Management Centers. We have been successfully treating Workers’ Compensation cases since 1996. It is important to receive proper care following a work injury, not only to stop the pain, but to correct the problem.

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March/April 2016

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PHILLYFIT 3

SH/EXPO EVENT

PHILLYFIT BA INSIDE THE 16TH

IT

The 10th PHILLYF

! n o h t a t Workou illy’s

Who Teaches Ph

Workout?

June 5th, 2016 ~ 11am - 3pm

20 DIFFERENT 8-MINUTE WORKOUTS!

The participants decide “Who Teaches Philly’s Hottest Workout!”

Be Part of the 16th PHILLYFIT Bash/Expo Event Cost for the Workout-a-thon is $10 per person, and includes FREE ENTRY into the Bash event (a savings of $5) with purchase of workout-a-thon.

You can pre-register online at PhillyFIT.com

NO WAITING IN LINE AT THE DOOR!

Types of workouts to include: high energy, low impact yoga stretching, breathing, core bootcamp style, dancing workouts

BRING YOUR YOGA MAT!

NAME______________________________________ $10.00 per person CREDIT CARD#__________________ ADDRESS__________________________________ Exp. Date_______________________ or CHECK #_____________________ CITY, STATE, ZIP ____________________________ and mail to: PhillyFIT Magazine 868 Central Ave., Southampton, PA 18966 PHONE ____________ EMAIL__________________

267-767-4205 ~ Jami@PhillyFIT magazine.com ~ www.PhillyFIT.com

March/April 2016

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PHILLYFIT 5

Publisher’sPAGE

Playing with Matches Fired Up about Getting Burned in Cyberspace?

Yeah, Me Too…I Only Lasted 12 Hours.

Turns out finding your match has everything to do with finding yourself.

Jami Appenzeller. Photo by Church Street Studios

I was curious when match.com launched big in 1995. I logged on to take a look at the male pool, but never really pressed go on setting my profile public because I feared that I was just too visible in the public eye. I was voyeuristic, I guess you could say – content to watch from the sidelines while everyone else went fishing for love. As time went on

so did the stories… “I met him on Match and we’ve been married for three years.” “I met the love of my life on Match and she’s amazing.” It goes on and on. Each personal story is as compelling as the next and it makes you wonder: What about me? The idea of your match – i.e. the lover you were destined to have – being matched up with someone else just because you couldn’t do it. Well, that’s just plain tragic. So what’s a gal to do?

The almost sci-fi concept of having a magic computer find my Prince Charming seemed a bit too good to be true at the time – a little unreal and impersonal. The world of online matches is littered with serial daters and jaded toe-dippers (checking to see if they are still able to attract suitors as a quick self-esteem boost). My advice? Just be honest. Humor and truth win big in Cupid’s virtual world. Oh, and be ready when you receive ninety-two matches in under twelve hours, or conversely, only two. Put your ego aside as well as your doubts and plunge in.

6 PHILLYFIT

Backing Up

For years I was all about anonymity. I held my privacy sacred and really focused on raising my kids and building a career that was rewarding. I put a lot of sweat equity into establishing “my brand” – what ever that was. Turns out, “that PhillyFIT blonde” is actually a pretty well known character in the Philadelphia metro area. I shied away from online dating because I didn’t want my worlds to abruptly collide; I wasn’t ready for my “single coming out” online. Call it denial, instinct or even fear – there was something in my gut that just wouldn’t allow me to meet other like-minded singles in my area. I just couldn’t bring myself to hitchhike on the information superhighway because I did not want to provide my information. It was that simple. I was hesitant, skeptical, and just not able to go forward even though those TV commercials were so incredibly persuasive. I just couldn’t go through with it.

A decade ago, my internal hard-drive was saying no.

Instead, I met a few friends – but not “the one”. I didn’t have time to play the game, kiss the frogs, do the “interviews,” and quickly learned that trolling through possible matches is somewhat cathartic, especially if you’re going through your own dry spell or rocky relationship. Online dating portals provide people with an escape, a chance, an opportunity to fix your ego, even if it’s in ten-minute spurts. For many, this is okay. For me, it’s downright overwhelming, but my desire to meet someone who was able to teach me new things and open my eyes to new experiences outweighed the stigma and pitfalls of potential matches birthed in cyberspace.

Upgrading My Operating System

Recently, I won a trip to a beautiful B&B in Virginia (yes, the place for lovers). Funny thing is, I brought one of the loves of my life (the other two being my sons, Derek and Darion) on this trip, Savannah, my daughter. It seemed like a cool mother-daughter getaway opportunity and in hindsight, it truly was. We explored museums and mansions and got to know Orange County, Virginia. We even stayed in the nicest suite on the property, which just happened to be the Bridal Suite. There were numerous opportunities to dine with the other guests at the B&B and so we met some really awesome folks during our stay, but mostly everyone wanted to fix me up with their son/cousin/lawyer/neighbor after learning

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March/April 2016

(left) Jami, (right) Lisa Nocera

that I was there with my daughter and not with a significant other. For years others have been trying to introduce me to men. But what they didn’t realize was I did meet men. I just wasn’t “ready to meet them”. So I always chose to go home alone.

I guess in my dream, the white knight just rides up to me on horseback and throws me on the horse and we ride off into the sunset. His aunt Lola never really introduces us. It just happens organically, this fictitious love. I blame Disney. Not one of those princesses was set up on a date and certainly none of them would be caught dead surfing the Internet for her dream guy. So yeah, my expectations of love, marriage, and romance in general was somehow rooted in the disillusionment of Disney, my daughter’s favorite TV channel. Something had to give, because the reality of the clock striking fifty was hitting me hard, and this Cinderella had to change the way she operated. For the first time, in a long time, I was thinking about opting for the navigation bar in lieu of the corner smoothie bar.

During the car ride home from Virginia, Savannah fell asleep and I began to wonder if maybe I was ready – ready to

take the risk and tell the entire plugged-in world that I was single and ready to be matched up. Maybe I should have said yes to those folks back at the B&B who wanted to fix me up. Maybe it was time to step waaaaaaay outside my comfort zone and take a risk by exposing myself – my single self – to the planet as we know it. That night, when I arrived home, I couldn’t get to my laptop fast enough. It was a total and complete epiphany. It was time to get over myself and just make my profile public (yes, with a picture). I felt that the reward was greater than any of the humility I might experience by giving up my identity. I finally realized that I needed to stop being so guarded and take a risk. The urge to post my profile was so profound and powerful, I felt like a young schoolgirl on her way to the big dance.

MegaBites to My Sanity

“Who has time to look at all these matches,” I asked a good friend over organic fruit smoothies? “I mean really, between e-mails and texts, when do people have time to go through ninety-three possible matches,” I asked a bit naively.

“Jami, your profile was nothing short of a masterpiece. You might as well have said that you’d cook men steak wearing panties and a half top in their man-cave, while they ‘read’ Playboy,” she joked.

Maybe it was the blonde hair, blue eyed, slim cliché thing or maybe it was the honesty of my profile, but she was right; the responses were overwhelming. I didn’t know what to do, and I just didn’t have the time to throw against looking through profiles. So, I was on Match for twelve hours. That’s it – twelve hours. I did meet a few men who piqued my interest, but one turned out to be the mentally unstable, creepy stalker type, so that really left a bad taste in my mouth for online dating.

Though I was very (almost too) honest when drafting my profile (which was done at the speed of light by the way), others are not as forthcoming and well, yeah… lie. I did meet a really great guy and I’ve for sure made a geat new firend. But that’s it.

No Attachment

In hindsight, for me going public on match.com this time around was more of an experiment than anything else. I did not rely on ‘winks’ to validate my involvement and I never viewed it as a silver bullet to cure once-in-a-while loneliness. It was just a fun thing. I saw it as a vessel to lead me to new experiences. I was in search of someone who could open my world to new experiences and not fall into my daily wants and needs.

But what I realized is I really do love my life as full as it is now, and if I were to add a great guy someday, that really would simply be an added blessing, but it’s not a necessity.

My hope is to broaden my horizons and find that something, be it animal, vegetable or mineral, that blows my hair back, makes me smile, and enlightens March/April 2016

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PHILLYFIT 7

me. I just know there’s a little bit more to life than loving, being a mom and 9-5 working gal. I have no attachment to online dating services, and so I am not for them or against them. If I had to give any piece of advice to my fellow female friends who are looking for love via a keyboard, I would say make sure you’re ready… really ready. Why? Because you’re going to get hit with questions from cynical people who simply can’t believe that you’re using Match as a dating tool. You will have to explain away the impetus of your decision. “Why are your single?”

I’m not reliant on match or any other dating site and I think that’s a healthy way to approach the notion of finding love online. Much like the effects of say green tea, I think it’s something that people should try, but not depend upon.

In The Cloud

Yeah, that’s right, cloud nine is actually a table for one at the present time and that’s okay. Defining cloud nine is tricky at mid-age simply because you almost have to reinvent yourself – decide who you are and who you want to be as a maturing adult (gulp). And while you’re tweaking, discovering, and adjusting, you also have to be mindful about appearance, brain functioning, bodily changes (getting to the gym gets harder, right?). And while you’re doing all of this – while you’re trying to be the “you” you want to be, you also have to attract “the one”. Oy, that’s a lot if you ask me. So, instead, I’m just focusing on the little things that make me happy and if Mr. Right happens to show up with a glass slipper (either at my front door or on my monitor), I

Letters To The Publisher Hey Jami, I always enjoy your editorials (Publisher’s Page you personally write), but this one was spot on! (Jan/Feb 2016 issue). I came up with my own great expression about life: “The most predictable thing in life is that it is unpredictable.” Thanks for a great magazine. Great work you do for all of us in the Fitness industry.

Enamullah Khan Jami, Thank you for your Jan/Feb Publisher’s Page, “The moment you realize that your life’s more than half over”...it was just the thing I needed to hear today, thank you!

Brandy Miller PhillyFIT Magazine, My clients LOVE this magazine...makes many different people of different walks of life feel like fitness is accessible and that is so important.

Peter Andrew Danzig Founder, Theatrical Trainer Jami, For inspiring all of us with your commitment to keeping Philly fit, thank you!

Drew Braun

Jami, Just read your January/Feb Publisher’s Page about “realizing over half of your life is over…and what your going to do about it….” Beautifully written. Great job.

Frank Monticello Jami, Just finished reading the latest Pub Page (Jan/Feb 2016) and it really hit home, resonated deeply…with my own life, and made me smile. I love reading your pages and your perspective, it hits home every time.

Dan C. Jami, I wanted to tell you I absolutely loved your article in the last eat Philly Fit Magazine about life. I recently lost my mother and its has been very hard. Your article really hits home on the things we go through in life. I admire your strength and determination.

Sincerely, Theresa Gordon

Visit PHILLYFIT.com for all your local fintess news!

Connecting you to the local fitness scene since 2004!

8 PHILLYFIT

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March/April 2016

just need to be open to it. My cloud will have a silver lining no matter what. At the end of the day, if the only thing I’m embracing is acceptance of myself at fifty, then I’m really okay with that.

Hey, it’s spring! Get out there and enjoy the flowers, fresh air and the gift of warmer weather!

Love,

This (below) recently came across my desk, and I nearly fainted after reading it. What do you think about this anonymously written masterpiece? Email me and let me know!

Dear Future Love of My Life: ive me.

I know. I should have written before. Forg wanted to let you know g to think I didn’t exist. But I do. And I nnin begi were But I got the feeling that you ers, I’m close. orn grazing in a field of four leaf clov that while I might be as elusive as a unic l coffee shop, a complete t, on Facebook, in your office, at our loca I’m around the corner, down the stree stranger. swiped you right on Tinder.

I saw you across the room at a party. I I made eyes at you once on the subway. re wondering why.

But it’s not our time yet. And I know you’ bad sex, settle for meh relathis long, or go on blind dates, endure wait to had ve It’s really not fair that you’ w as you fall asleep at night. loneliness, wrap your arms around a pillo tionships, feel misunderstood, cry from me a long time to even admit explanation. So here it goes. It’s taken I’m so sorry, my love. You deserve an is true. se know that everything I’ve written here this to myself much less to you, so plea particular order: The reasons we haven’t met yet, in no k you should be. thin I gs thin of • I haven’t thrown out the list . now t • I’m with the wrong person righ lly.

• I’m not ready to be loved unconditiona ll reject me. you’ k thin I • Since my life isn’t together, . love of show a • I still believe that drama is busy to think with my heart. too head my ing • I’ve been intentionally keep t I do and don’t like.

• I need to date more to understand wha has kicked my ass. life l unti you • I won’t be able to appreciate s. need • I’m too focused on my own of home that lives in my heart.

• I don’t know how to create the feeling is. I’m pretty sure even if myself—I’m still figuring out who that Clearly, I’m not my best self yet. Or even that we did hit it off once, and that much right now. It’s entirely possible we did meet, you wouldn’t like me all never called because of any one of ; or maybe I did get your number and I left without getting your information the above reasons.

Be patient with me, darling heart. king about where I am or am you. So don’t spend any more time thin Know that I’m working my way toward ther, we can bring each other and full, so when we do finally come toge not. Just keep making your life exciting joy, because we are already happy. ever imagined.

It’s a hell of a lot slower than I could have I know it’s taking longer than you’d like.

But I’m here. going anywhere.

This is me talking to you. And I’m not Don’t give up on me.

Yours In perpetuity, The Love You Haven’t Met Yet (written by: anonymous)

March/April 2016

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PHILLYFIT 9

Cardio Tennis: The Third Way To Play

By Gary Cimperman

Staff Pro, High Performance Tennis Academy Tim is a 42-year-old man who has played tennis regularly for the last 17 years. Kelly is a 29-year-old beginner looking to get involved in the game and meet new people.

Charles hasn’t played in decades, but wants to get back out on the court to stay in shape. Michelle, his wife, picked up the racquet for the first time to encourage her husband. Dan, a recent graduate from LaSalle who played intramural tennis, is here to find other people to play with. Amy, who has two teenage daughters who both play tennis at a high level, is here to share in her children’s passion for the sport.

A total of 10 people are on court – all with different skill levels, different ages, and different reasons for being there. However, with Cardio Tennis, we can all play “The Sport of a Lifetime” together. Using low-compression balls (a ball compressed about 25-50% less than a yellow ball) allows for them all to play together. The ball doesn’t travel as fast, therefore the rallies last nearly twice as long. And forget mindless drills – Cardio Tennis is all about the games!

Upwards of 45 minutes of high-intensity games will get even the most seasoned veteran sweating. No standing around. No waiting for a pro to feed you a tennis ball to hit.

Working as a tennis professional for nearly a decade has provided me with so many lifelong friends, chances to travel, and opportunities to positively impact people of all ages.

Currently, I work with High Performance Tennis Academy in Bala Cynwyd, PA. As a licensed Cardio Tennis provider, I have an opportunity to help people live healthier lives every Monday at 8:30am. Most of my athletes (and everyone who steps on my court is considered an ATHLETE) burn approximately 550-650 calories during the hour class. I know this

10 PHILLYFIT

through the use of heart rate monitors. I myself will burn 450 calories just teaching the class!

And forget the stoic silence of Wimbledon. My court is shaking with upbeat music ranging from hip-hop to rock and everything in-between. I even encourage my clients to come up with their own playlists to share with the class. Different music every week adds to the overall atmosphere on the court. Every Monday morning, there’s a party to be had at HPTA! Without a doubt, my weekly hour-long Cardio Tennis clinic is one of the most fun and energetic classes in my schedule. I get to meet a wide-variety of people, all of whom are just looking to have fun and get in shape. And that is exactly what this class is designed to do. This isn’t your father’s tennis class. It’s entirely new and unique in the world of tennis. There’s singles. There’s doubles. And then there’s Cardio Tennis! It truly is the third way to play the game.

For more information regarding the CT program with High Performance Tennis Academy, please visit our website www.hpta-riverside.com, or call 610-664-3242.

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March/April 2016

The

PHILLYFIT Family

Published by: Jalynn Concepts, LLC Publisher: Jami Appenzeller Copy Editors: Heather Hoehn, John Beeler, R.I.P. Bev Appenzeller Publisher’s Page: Photo of Jami by Joe Chielli/Church Street Studios. Hair by Stephanie/Fresh Hair Studio, and make-up by Lisa Nocera.

Calendar Of Events: John Beeler Graphic Design & Production: Dan Keen Ad Sales: Jami Appenzeller, Rita Henry Distribution Manager: R.I.P. Jim Appenzeller All inquires are welcome. Call us NOW! (267) 767-4205 www.phillyfitmagzine.com Jami@phillyfitmagzine.com Advertising Deadlines: Call PhillyFIT Magazine at (267) 7674205 for upcoming issue deadlines.

Cover: Pictured are Zafirah Green, SWEATX Personal Trainer, Group X Instructor, and USATF Track Certified Coach; Chris Harris, Director of Personal Training and SWEATX Coach; Sean Graf, SWEATX Coach. Photo by SWEAT Fitness.

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 print 40,000 copies, deliver to over 800 locations, and email over 10,000 copies to folks who have opted on our website to receive the online magazine.

Address all submissions of advertising, calendar entries, photos, inquires 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 reproduction of printed material is permitted without the consent of the Publisher.

All rights reserved. Copyright © 2016 PhillyFIT Magazine.

PhillyFITMagazine

Jami Appenzeller

@PhillyFITMag

@phillyfitmag

Whey Protein Oatmeal Peanut Butter Balls

By John Fairchild Nourishes: Makes 18 - 1 ounce balls Ingredients: 1 cup whole oats 2 scoop Nutriage Chocolate Whey Protein Powder 1 scoop Nutriage Vanilla Protein Powder 3 Tbsp. cinnamon chips 1 tsp. cinnamon Pinch of salt ½ cup of Better N Peanut Butter or natural PB 6-8 prunes 1 tsp. vanilla extract 2 Tbsp. molasses 2 Tbsp. unsweetened vanilla almond milk Up to ¼ cup honey or agave Small amount of crushed pistachios (optional)

Methodology:

Mix oats, powders, chips, cinnamon and salt in a large bowl.

Using a blender or Nutribullet, blend prunes, molasses, vanilla, and milk until it forms a paste.

Using gloves, with a little Pam spray on them, mix peanut butter, prune mix and part of the honey into a slightly dry dough, just enough so mixture will form into a ball when pressed. If it is too dry use a little more of the honey.

Form into 1-ounce small balls, roll in crushed pistachios if desired, and place on wax paper. Cover and refrigerate.

Nutrional Profile Per Serving: Calories: 96.

Fat: 1.5g.

Protein: 7g.

Carbs: 14g.

Created and tested by John Fairchild, Chef/Nutritionist, www.weightlosscoaching.org, (267) 273-6552, kickaerobox@yahoo.com.

Subscribe Online!

@phillyfitmag www.youtube.com/channel/UCQuvqldXsEPFRV1wodDHRnw

plus.google.com/u/0/104869413385959199641/posts

March/April 2016

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Go to PhillyFit.com and click on “SUBSCRIBE”.

It’s FREE! PHILLYFIT 11

Atlantic City marathon race series

Jump INto the race

FIT TIPS

Race Weekend Schedule To register, On the Atlantic City visit Boardwalk

acraceseries.

Saturday, April 2 com 9:00 am - 7K & 11K

By Stephen Brown

FIT TIP #1: Have a Plan; Be Flexible

On the subject of exercise plans … yes, plans are good. Have a plan, but be flexible. Consider the 12:00 pm - ACCEA Kids OR plan to be your high-level road map guiding you to Fit One-Mile Run your destination. But be prepared to react to those 12:30 pm Chalk-A-Thon unexpected road closures and delays. An adjustment in-person race or deviation from your plan is not necessarily a weekend Sunday, April 3 to “failure” to stick to the plan. Flexibility and adaptability 8:00 am - Nike AmeriHealth at the are key elements to your success, in fitness and in life.

New Jersey April Fools

Factory Store, Half Marathon Tanger Oulets 9:00 am - Finish Line and The Walk. $IWHU 3DUW\ DW 5HVRUWV·

FIT TIP #2: Don’t Believe Everything You Hear

Margaritaville & Landshark Don’t always believe everything that everyone tells you Bar andmore Grill For on the subject of health and fitness. There tends to be

many “experts” out there in the world with all kinds of information, opinions, plans, and routines, which may or may not be Tocall register, visit acraceseries.com effective or even safe. Although I applaud their enthu609.822.1167, siasm, I take their advice with caution. Many times, the OR Ext. 118 ones who claim to be the experts and have all of the in-person race weekend answers don’t have a clue what they are talking about. at the Nike Factory Store, Talk to professionals and true subject matter experts Tanger Outlets The Walk. and make sure a doctor has approved any exercise

For more information, call plan you embark on.

609.822.1167, Ext. 118.

RACE WEEKEND SCHEDULE On The Atlantic City Boardwalk

SATURDAY, APRIL 2 9:00 a.m. – 7K & 11K 12:00 p.m. – ACCEA Kids Fit One-Mile Run 12:30 p.m. – Chalk-A-thon

SUNDAY, APRIL 3

8:00 a.m. – AmeriHealth New Jersey April Fools Half Marathon 9:00 a.m. – Finish Line and After Party at Resorts’ Margaritaville & Landshark Bar and Grill 12 PHILLYFIT

FIT TIP #3: Keep Things In Perspective

Keep it all in perspective. Remember, like life itself, training will be cyclical. Not every day will feel like a walk on the beach. Like anything else, you can be up one minute and down the next. Be patient with it. Don’t let one day or one week’s worth of training become the barometer in which you measure success. Make health and fitness a lifestyle.

Stephen Brown is a longtime Philadelphia area triathlete, triathlon coach with The Leukemia & Lymphoma Society’s Team in Training program, writer, speaker, and cancer survivor. Steve leverages his own positive cancer experience by connecting with other patients and their family members as a volunteer mentor with several patient advocacy groups. He is a contributing writer whose work has been featured in PhillyFIT, Philly Health Watch, TransitionTimes.com, Endurance Racing Magazine, and Liberty Sports Magazine. Brown has also published five books, all of which relate to the intersection of his cancer and multisport lifestyle. In the words of Steve Brown, “I draw parallel lines between the challenges we face in sport and those we face in life and try to use my involvement in the multisport world as a tool to encourage people to break through barriers and understand that all things are possible.”

Visit www.remissionman.com or contact Steve at stephensbrown@verizon.net.

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March/April 2016

15% OFF a single product Expires 4/30/16

CONTACT US AT OUR CAMP OFFICE:

Tel: 610.989.1262 summercamp@vfmac.edu | vfmac.edu/camp

Keystone Plaza - 1810 Wilmington Pike, Suite 9 (on Route 202 across from David Dodge) Glen Mills, PA 19342 ~ (610) 361-4584 www.healthsmartpa.com Facebook: HealthSmart of Glen Mills

Our App integrates with Fitbit March/April 2016

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PHILLYFIT 13

FINANCIALLY FIT

Eating Healthy on a Budget The Economy Might Be in the Toilet But Your Money Doesn’t Have To Be Heading There!

By Matt Weik Times are tough right now – we all know it. Money is tight and the rate of unemployment seems to keep growing (as are Americans waists). You’re starting to wonder how in the world you can afford to eat healthy when it seems “healthy foods” are so much more expensive. You start to consider paying several dollars for a source of lean protein or hitting up the ninety-nine cent menu at Wendy’s instead.

The truth of the matter is, you don’t have to spend a lot on healthy alternatives; you just have to be smart about what you are buying. The biggest factor in keeping money in your pocket is to stop eating out. Prepare all your own meals. This article will show you different ways to make your money work for you and keep you healthy and fit.

Where to Shop

Where you shop really doesn’t matter as long as you have a grocery list of what you need and are sticking to what is on your list. Every grocery store has the usual name-brand items as well as the generic brands.

Obviously the generics are much better on your wallet and offer the same nutritional value (most of the time). I’ll touch on the specifics of what to purchase a little later in this article. If you are planning on buying products in bulk, try and find locations that are wholesalers such as Costco, BJ’s, Sam’s Club, etc. These places allow you to purchase a large quantity of an item and are able to discount it for the most part cheaper than you can buy at a normal grocery store. Stay clear of convenience stores as they are generally more expensive than grocery stores on just about everything you find in them.

How to Shop

We all know that the “inner” area of the grocery store is full of all the junk and stuff you should stay away from.

Therefore make the perimeter your main focus when you arrive. This is where you will find your grains, lean protein sources, produce, and dairy. If you have items that are on your list that are on the inside aisles of the store, look above 14 PHILLYFIT

and below the name brands and you will find the generic versions, which are less expensive. Most of the time you will find the name brands eye-level to entice you into purchasing them.

If you will be able to use it before it spoils or goes bad, buy everything you can in bulk. If you are purchasing protein sources that can be frozen this makes it easy to keep food good for when you want to use it.

Look for sale items and take advantage of coupon savings. I understand that it might take a few minutes out of your day to look through ads and cut out coupons for items that you regularly use throughout the week. The time spent cutting out coupons will save you a lot of money in the long run.

Try to buy produce in season. Out-of-season produce gets pricey. You can always purchase the frozen version as that will obviously keep longer than the fresh version. If you decide to go with the frozen version, just make sure that it doesn’t contain any other ingredients like sugar/syrup/creams/ etc. Nutritionally, frozen/fresh produce is the same so pick whatever is the least expensive (you might have to go back and forth from the produce section to the frozen foods to check prices). The best choice when it comes to produce is organic. Yes, organic versions are normally more expensive, but if you check the prices you might be surprised to see that some of the prices are not far off and you can go with the organic option and not break your bank.

What to Buy

Let’s dig a little deeper into how you can get more bang out of your buck and make healthy food choices. First things first though - never shop on an empty stomach! It doesn’t matter what’s on your grocery list, if you are hungry, you will buy whatever looks good.

Look for lean meats that are on sale (normally every grocery store has something on sale every week).

Buy your protein sources in bulk when possible and freeze anything extra you aren’t going to be eating in the next day or two.

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March/April 2016

Buy the ninety percent lean meat to save yourself some money and when cooking just be sure to drain all the extra fat after cooking.

Don’t buy the ready-to-cook meats as they are expensive, instead buy your lean protein source and skin/season it yourself.

Eggs are a fairly inexpensive protein source and can be prepared in many different ways.

Purchase fresh fish as a lean protein source or utilize the canned version (make sure it is canned in water).

If ground meat is not on sale, look for the leaner version, that being ground turkey.

Purchase brown rice rather than white rice.

Whole-wheat English muffins are a great replacement for breads and can be used to make many different meals.

Whole-wheat tortillas can also be substituted instead of using bread.

Purchase the biggest container of plain oatmeal you can find and make your own rather than buying the expensive flavored versions (make yours with something like honey, nuts, fruit, cinnamon).

Stop buying soda and start drinking more water.

Fitness expert and author Matt Weik, BS, CSCS, CPT, CSN has been in the fitness industry since 2002. He is currently the Manager of the MET-Rx Team Sports division. He works with colleges and professional sports teams all across the U.S. to supply them with recovery and nutritional products for their athletes. Matt is an established Photo Courtesy Andrew writer, with hundreds of articles McAfee Photography and interviews in magazines and on websites. He has research published on exercise dependence and has been featured on many websites and radio shows. Matt is also a certified personal trainer, certified strength and conditioning specialist, as well as being a certified sports nutritionist. He has worked with everyone from middle school athletes all the way up to pro athletes and celebrities. More information can be found on Matt’s website: www.MattWeik.com.

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PHILLYFIT 15

~ Always Darkest Before The Dawn ~

Meet April!

8-Week Fitness Challenger Winner

By Erika Camm Have you ever thought back to the time in your life when you were the most fit? Was it during high school, when you played sports five days per week? Or maybe it was even before that, as a child who ran around outside all summer.

Not one adult I’ve asked this question to responded with, “Right now!” except one. Meet April Weaver, Subversion Fitness’ 8-week Fitness Challenge winner.

As a child growing up in the city of Philadelphia, April was an active kid who loved the great outdoors. She perfected the art of jumping rope and roller skating as most “city girls” did, and even tried to set a world record for hulahooping when she was seven years old!

“My parents created an outdoor oasis in the heart of the city. We had a corner lot that my father lined with evergreens and Lombardy poplar trees. There were extensive rose gardens and fruit trees! I followed my father around the gardens; I watched and learned. We played outdoors and enjoyed the sun. My love for nature developed into what was to become my lifelong passion.”

April’s family was one of the first to farm land along the Delaware River near the Philadelphia Airport. They cleared trees, dug a well, and grew enough fruits and vegetables to share with friends and family, as well as the nuns at St. Clement’s.

Their “victory garden” provided healthy Mediterranean-style meals for April’s family of seven.

When April’s family moved to Southern Jersey, they strategically chose a home across from a one hundred-acre park to continue enjoying nature. April learned how to fish and climb trees, and was introduced to ice-skating and ice hockey on a pond. She played field hockey for the first time, and fell in love with playing lacrosse.

In high school, April asked some friends from the football team to teach her about their weight room at school. She worked out with them often, and purchased her first weight bench and set of dumbbells when she was fifteen. Living a fit lifestyle was just what she did without any thought. After high school, April studied tailoring and design and designed bridal accessories. She walked twenty-five blocks every day to work in the city, packed a healthy lunch, and strolled through parks on her free time. Her weight did not become an issue until she hit her thirties.

In her mid-thirties April switched careers, and began pouring all of her energy into her new home and new job in early childhood development. She was working two jobs, and taking care of a terminally ill family member at the time.

The long hours, intense stress, emotional over-eating, and lack of exercise contributed to April’s fifty pound weight gain over the course of the next ten years.

Standing tall at five foot seven inches tall, April was able to mask her weight gain. As a tailor, she made many of her own clothes, and knew exactly how to camouflage her flaws.

“The only person I couldn’t fool was myself. My knees hurt and my energy level was low. My first bone scan was 16 PHILLYFIT

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March/April 2016

April knew she needed to let go of her excuses and focus on the things that make her happiest. She started exercising outdoors again, waking up with the sun to run intervals on the beach or hike through the woods. She also started volunteering for an animal shelter, walking and running the dogs, as well as at the Philadelphia Flower Show and with the Marine Mammal Stranding Center.

“My confidence level has soared! The most important part of this voyage is that I never gave up. Some days I ate things that were unhealthy. It happens; I am human. I picked up and kept moving. Plateaus were hit and eventually broken. I had to keep reminding myself how far I had already come. I am in better health and have more energy and strength than I have ever had in my entire life. I have a real sense of control over my eating. There is no finish line in weight loss. A sustainable lifestyle is my ultimate goal. I no longer deprive myself.

The struggle is real and I am stronger than I ever thought I could be.”

And with that, her journey continues.

April resides in South Jersey with her husband of twenty years and the pit bull that rescued her.

March/April 2016

at the age of forty and revealed osteopenia in my back and one of my hips. My physician recommended weight-bearing strength training, so I organized a small group personal training session at work and started a weekly boot camp during our breaks.”

The decision to shed weight wasn’t a hard one for April to make, and she decided her best plan was to attack the issue whole-heartedly and without excuses. She made a pact to work out at home throughout the week and eat a healthy, portion-controlled diet.

“Our trainer at work held us accountable. The group dynamic was working for me. I am a pescetarian and struggled with my protein intake. I incorporated some of those Mediterranean meals from my childhood. Lentils, beans, and fish became staples and the weight began to come off. I lost a total of sixty pounds.”

April joined a gym for the first time in her life, and quickly fell in love with boot camp, Barre, kickboxing, and Zumba classes. However, her passion for exercise soon turned into a craze, and April felt she was losing too much weight, and wanted to gain some muscle mass. Unfortunately, this decision led to the return of her overeating, which led to gaining back fat, not muscle. April knew she needed to re-evaluate her habits, her motivation, and her purpose for living a fit lifestyle. Was it really about the number on the scale, or was it about finding balance and happiness with oneself?

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PHILLYFIT 17

PHILLY’S FITTEST My name is Victoria Cubernot, and I am 15 years old. I live in Doylestown. Working out makes me happy, and the positive results give me motivation to keep going. I’ve been lifting for over a year now at LA Fitness and at home. Being around people who are physically fit fills me with inspiration. Working out is one of the best ways to spend my time, because I’m getting something out of it. As I’m getting older I see health is the main key to life. Without being healthy, everything else is meaningless. I live by the motto “health is wealth.”

Master Scuba Diver, Mimie Manahan from Philadelphia, stays active while traveling by scuba diving around the world. Her favorite dive spot is in Dumaguete, Philippines. She loves outdoor activities like horse riding, hiking and playing tennis locally.

I’m Sally Andersen, 33, a competitive powerlifter from Manayunk. I thrive and train with the legendary Steve Pulcinella at his gym, Iron Sport Gym, in Glenolden.

18 PHILLYFIT

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March/April 2016

Nourishes: 2

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Brew tea and chill. In a NutriBullet or good blender, quickly blend spinach and green tea. Add the rest of the ingredients and blend until smooth. Pour and enjoy.

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PHILLYFIT 19

Spring Forward!

FASHION FIT

How To Take Your Hair From Drab To Fab This Season

By Jeffrey Herbetko

Let’s be honest; it’s been a rough winter for everyone.

Between blizzards and plain old dreary days, “Old Man Winter” has taken its toll on almost everyone’s hair. It’s either dried out, faded or made us just feel “blah.” That’s why I am so excited to share the new hair trends that can literally take you from bleak to chic!

After doing months of research, attending Fashion Week, and analyzing the Red Carpet looks, I think this season’s styles are more beautiful than ever. And the best part?

ANYONE can wear them. So get ready, ladies, to turn some heads!

I’ve broken the trends down into two separate, but very wide, categories: sun-kissed and retro-fabulous. And from there, the possibilities are endless.

This year’s look is all about being pretty and looking as if you just came home from vacation (even if you really just spent sixty hours a week working under a fluorescent light and your dying desk plant is your only view).

The technical term is “Balayage,” which may seem new to some of you. However, it’s been with us for years. Balayage simply means giving the hair a “sun-kissed” hue. On blondes it brightens hair, on brunettes it adds dimension, on redheads it adds a little more spice when toned.

Lighten Up! (Your Color, That Is)

Let me explain. Remember last spring’s obsession with vibrant hues and pastels (à la Rihanna)? Well, sorry, ladies; that look is over. As in put it in a time capsule and send it to the eighties because it’s not coming back – yet anyway.

“Baby Lights”

Another technique is referred to as “Baby Lights.” Baby Lights are the perfect introduction to freshen a look or for those who want to dabble with highlights. Baby Lights are eight to ten carefully placed foils to accent or diminish facial features. Baby Lights help add dimension by breaking up the darker pieces.

For the Future, Look to the Past!

“Balayage”

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As the saying goes, “everything old is new again.” Well, this spring, hairstyles and cuts are taking a cue from the seventies with a bit of nineties influence mixed in. The styles are bold yet not wild and are meant to work with every length of hair. For example, for long hair this year we

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March/April 2016

will see textured movement that is full of volume and for medium lengths we’re seeing more of an “undone elegance” with bobs sweeping away from the face, like Amber Valetta.

For those with very short hair, now is your time to shine!

Whether you sculpt it away from your face like Pink or leave it natural, the short cut is very in for spring.

So whether you go for a complete makeover this spring or just try out one of the new styles, one thing is for certain.

With a brand new hairstyle comes a whole new attitude and you’ll be ready to say goodbye to winter blahs and hello to the gorgeous new you!

Jeffrey Herbetko is the owner of Glam Hair Studio (Spring House, PA 19477) and a Redken Artist. He never wanted to be the “same old, same old” behind the chair stylist. He, along with his wife, Denni, set out to bring their conservative town an edgy fun and friendly feeling salon rather than a sleepy status quo salon. “Denni and I want every guest that walks through our doors to feel welcomed, wanted and wowed,” he says. When Herbetko is not in the salon, he’s on the road with Redken 5th Ave NYC educating stylists across America with new styling trends and leadership skills. Herbetko is a Main Stage artist and will be an Artist at the 2017 Redken Symposium for over 10,000 stylists. He has been featured in Celebrity Cuts Magazine, Philly Style, and Modern Salon.

One of Herbetko’s passions is helping others. For over six years, Herbetko, his wife, and their staff at Glam have supported The Children’s Heart Foundation by raising money and awareness for children with congenital heart defects. Check out Glam Hair Studio at www.Glamhair.net.

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PHILLYFIT 21

Strength Training For Sprint Triathlon ~ By Joe Giandonato ~

Since its opening in 2010, the Drexel University Recreation

Center has garnered acclaim, both nationally and locally, for its innovative facilities and programming. The eighty-four thousand square foot bustling expanse, which is entrenched in a sprawling, rapidly gentrifying urban landscape, features multipurpose maplewood courts encircled by an overhead track, two city-block long fitness floors, replete with the latest strength training and cardiovascular exercise equipment, a towering indoor climbing wall, and large group exercise rooms that host nearly fifty classes offerings per week, including virtual class options.

Students and members also have access to a comprehensive aquatics complex, which sits adjacent to the Recreation Center in the main athletic complex. Recently, the Recreation Center was recognized as Philadelphia’s top gym by the area’s largest newspaper and was voted fourth out of seventy-six fitness centers by a popular local news station.

Last year, the Recreation Center was ranked ninth of the top twenty recreation centers in the U.S. and recognized as “leading the way for wellness” by a national counseling organization.

But you don’t have to be a Drexel student to experience a workout at the Recreation Center.

In early 2013, the Recreation Center opened its doors to the public, becoming one of a handful of collegiate recreation centers to do so. And since its availing to the public, the Recreation Center began offering a host of services including personal training and massage, and, through a collaboration with Drexel’s School of Nursing and Health Professions, began offering nutritional counseling and physical therapy services to students and members.

Shortly thereafter, I joined the team, where I was initially charged with overseeing fitness programs, including personal training, as well as supporting the universitywide wellness initiative.

More recently, my role has evolved into aligning our

program’s offerings with key institutional stakeholders and various divisions and academic departments within the university, where I, along with my colleague Andrew Case, have catalyzed everlasting partnerships with local organizations.

One such partnership that materialized was one with the Children’s Hospital of Philadelphia in which the Drexel Recreation Center would facilitate fundraising efforts for the hospital by hosting an indoor triathlon each March. All proceeds from registration and for a period of time, accompanying preparatory services, including nutritional counseling and personal training, would be donated to hospital-operated charities.

The indoor triathlon, which falls just shy of Triathlon Union and USA Triathlon official sprint distance, has become a tradition of sorts – attracting members of the local community, Drexel students and alums, as well as employees of Drexel and the Children’s Hospital of Philadelphia, and their families, many of whom registering as participants or devoting their time and effort as a volunteer, helping to ensure a seamless transition between events and among multiple heats. Participants have the option of registering as individual competitors or as part of teams in which the best performance in each event would be aggregated to provide a composite time. Duathlon options are also available.

Drexel, long recognized as a pioneer in the realm of

Participants in the pool completing the first leg of the Third Indoor Triathlon in March 2015.

22 PHILLYFIT

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employee wellness, has since been festooned with the American Heart Association Workplace Innovation and WELCOA Well Workplace awards, and encourages active involvement among its employees in the Indoor Triathlon. Victor Tringali, MS, CSCS, Executive Director of University Wellness, recognizes the challenge of engaging the workforce in physical activity. “Finding the time to incorporate physical activity can become daunting at times,” says Tringali.

“Not to mention, it is imperative that physical activity not be intimidating,” he adds. “This is why it is important to offer activities that are safe and interactive, but also provide realistic challenges and opportunities to be successful. The Indoor Triathlon offers a nice balance of each of these criteria,” concludes Tringali.

Andrew Case, Manager of Memberships and Programs, feels that the Indoor Triathlon exemplifies Drexel’s unwavering commitment to civic engagement. “Our resources enable us to offer unique events like the Indoor Triathlon, which has raised thousands of dollars for programs at the Children’s Hospital of Philadelphia,” remarks Case. “The Indoor Triathlon has also garnered exposure for us, and more importantly has helped raise awareness of impactful pediatric health initiatives,” he concludes.

Registration continues to rise annually in Drexel’s Indoor Triathlon, sampling swelling national interest and participation in sprint triathlons.

Few events present challenges as distinctive as triathlons – whether that of the traditional Olympic variety (1.5 km swim, 40 km bike, and 10 km run) or standard sprint distances of 750 m swim, 20 km bike, and 5 km run. For comparison purposes, Drexel’s Indoor Triathlon Dragon is a 685.8 m swim, 19.31 km bike, and 4.83 km run.

Many prospective competitors commit the mortal sin of endurance athletes by failing to incorporate resistance training during their preparatory period between races or during the offseason. Fortunately, unless the participant has entirely eschewed resistance training prior to jumping in the water for the first leg, no omissions, including leaving out the weights, are indelible.

Scores of scientific literature have long supported the inclusion of strength training for endurance athletes of all disciplines. Rather than recite the studies and their finding ad nauseam, I will say that adding strength training will help correct muscular imbalances; it will amply economize the motions associated with swimming, biking, and running. Millet and colleagues (2002) suggested that running economy alone may be a more accurate predictor of running performance among indicators including VO2 max and lactate threshold. Strength training enhances the tendon stiffness qualities and force absorption and generation capacities of muscles. Musculotendinous structures buttress forces associated with landing during running gait, which can span three to five times body weight and redirect them back into the ground, which help propel your body forward.

Stronger muscles are more responsive, helping protect noncontractile structures, such as connective tissue and March/April 2016

Victor Tringali (left) and Andrew Case (far right) present a check for three thousand dollars to the Children’s Hospital of Philadelphia.

joints, which are susceptible to overuse injuries. Strength training can also help streamline one’s swimming abilities and strengthen the shoulder region, as swimmers are subjected to nearly sixteen times more overhead work than are baseball pitchers. And properly selected exercises for the upper back and core musculature can help correct posture and allay pain emanating from prolonged bike work.

The Buy In

The greatest challenge of all is getting seemingly stubborn seasoned triathletes and aspirant ones to buy into a strength-training program. The holy grail of longevity is largely achieved through maintaining musculoskeletal health, which is largely made possible by incorporating strength training. Each strength-training program should have three common denominators: safety, efficiency, and effectiveness.

To address each of the aforementioned “common denominators,” all new participants should be thoroughly screened

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PHILLYFIT 23

for muscular imbalances, which can beget chronic overuse injuries. Commonly used assessment strategies, which are employed at the Recreation Center, include the Functional Movement Screen, Selective Functional Movement Assessment, and the Y-Balance Test. Interested participants may also consider having a gait analysis performed, a service offered by our team of sports physical therapists, to help connect the dots of both form and function.

A battery of corrective exercises can be prescribed to participants who exhibit aberrant movement during one or a number of evaluations. These exercises can be performed at home, in the office, before strength training, or prior to logging distance in the pool, atop the bike, or on the track.

Variations of common multi-joint, ground based exercises, including the squat and deadlift, should be employed to improve strength, elicit functional hypertrophy, and increase rate of force development. They can be performed ballistically (i.e. jump variations) and/or substituted with rapid movements, such as kettlebell swings, as progress dictates.

Ideally, only two to three days per week need to be devoted to strength training. These sessions comprise full-body workouts, in which the objective undulates depending on how far along one is within one’s race preparatory program.

Initially, tissue quality and strength need to be addressed.

Please refer to the sample program below:

Strength

3 × 8 repetitions – paused kettlebell goblet squat (assume deep squat position: knees out, tight core, long spine, weight distributed evenly on rear- and forefoot, inhale during descent, hold breath for one second, exhale during ascent)

Functional Muscular Fitness (perform in alternating manner)

Exercise Pair “A” 3 × 10 repetitions – bottoms up kettlebell press 3 × 10 repetitions – bent kettlebell row Exercise Pair “B” 2 × 12 repetitions – kettlebell RDL (one leg) 2 × 15 repetitions – dumbbell Blackburn “T” (lie prone on incline bench, grasp two light dumbbells, squeeze shoulder blades together, and elevate arms) Exercise Pair “C” (C for Core) 1 × :60 side plank (each side)

Preparatory

Self-myofascial release consisting of: 3 × :30 Tennis/lacrosse ball – plantar fascia (each side) 3 × :30 Foam roller – calf (each side) 3 × :30 Foam roller – hamstring (each side) 3 × :30 Tennis/lacrosse ball against wall – piriformis/ glute medius/tensor fascia latae (each side) 3 × :30 Foam roller – adductor (each side) 3 × :30 Foam roller – quadriceps/hip flexor 3 × 10 breaths Foam roller – thoracic extension with exhalation

Prevention

Corrective exercise battery consisting of: 1 × 5 repetitions – matrix lunge – each side (stationary body weight lunge: front, diagonal, lateral, reverse) 1 × 5 body lengths – hand walkout 2 × 10 repetitions – scapular floor slide 2 × 10 repetitions – glute bridge 2 × 10 repetitions – lateral leg raise (extended knee)

Reference

Millet, G.P., Jaouen, B., & Borrani, F. (2002). Effects of concurrent endurance and strength training on running economy and VO2 kinetics. Medicine and Science in Sports and Exercise, 34, 1351-1359.

Joe Giandonato, MBA, MS, CSCS is Manager of Health Promotion at Drexel University Recreation Center. The Drexel Recreation Center is committed to availing best-inclass wellness programming aimed at improving the wellbeing of its institutional constituency as well as establishing partnerships with area organizations and businesses to bolster the collective health and commerce of surrounding West Philadelphia.

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Power

3 × 10 repetitions – kettlebell swing

24 PHILLYFIT

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March/April 2016

Do You Really Need Life Insurance? ~ By Matt Marinelli, State Farm Agent ~ So…you spend so of your time worrying about being physically FIT…right? We’ve got something, maybe more important, for you to consider in your FITNESS routine…

Life Insurance…HERE’S WHY Life insurance isn’t just for married couples with children. The need for life insurance is much broader. “Anybody who would experience a financial loss or an emotional loss after a death will need some type of life insurance,” says Marvin Feldman, president and CEO of the Life and Health Insurance Foundation for Education.

Who is it for?

Having dependents of any kind necessitates life insurance. Here are examples: Unmarried couples. Unmarried individuals may have a significant other who relies on their support. Life insurance can help provide for them.

Stay-at-home spouses. Life insurance isn’t just for breadwinners. It can help cover the cost of replacing the services of stay-at-home parents.

Single parents. These individuals are typically the sole source of support for their children. Life insurance can help provide for children financially should their parent die.

Singles. Single individuals could be responsible for aging parents or may have significant debt. “Life insurance helps make sure those debts are paid,” Feldman says.

Retirees. Insurance can help replace income from parttime work, Social Security benefits, pensions or other employer benefits. It helps spouses continue living as they’re accustomed.

Empty nesters. Older adults may have custody of a grandchild or provide support for other family members.

Life insurance may help this care to continue.

Business owners. Life insurance has many benefits for business owners, such as helping protect family members from taking on a person’s professional debt, or providing funds for survivors to buy out the deceased’s interest.

What can it cover?

Beyond paying for final expenses, loved ones can put these death benefits toward: • Paying off debt • Financing an education • Settling estate taxes • Contributing to charity • Creating an inheritance • Replacing income • Replacing employer benefits

Are there additional benefits?

Some policies also offer living benefits. Whole policies and universal life policies accumulate value that can March/April 2016

be tapped as retirement income or used to help cover unexpected expenses. Universal life policies also may have riders allowing chronically ill policyholders to withdraw the face amount during their lifetimes to help cover long-term care costs or to prepare loved ones financially before passing. Decide which type of policy best suits your needs.

Get a general idea of how much life insurance you might need with this calculator. And for more assistance, contact your State Farm® agent.

[1 Unpaid loans and withdrawals will reduce the guaranteed death benefit and policy cash value. Loans also accrue interest. - See more at: at: https://learningcenter.statefarm. com/insurance/life/do-you-really-need-life-insurance/ #sthash.N7SxTvRZ.dpuf.]

You can contact Matt Marinelli at 301 Oxford Valley Road, Suite 1602A, Yardley, PA 19067.

Call 267-573-4950 or email matt@marinelliinsurance.com. His mission is to help people manage the risks of everyday life, recover from the unexpected and realize their dreams. He offers products for auto insurance, home and property insurance, life insurance, health insurance, banking products, annuities and business insurance.

Notable Quote “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” ~President Thomas Jefferson

PHILLYFIT.COM

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PHILLYFIT 25

Mentally FIT

When You Visualize, You’ll Materialize!

By Vanaessa Ortiz Bikini Athlete, Dare2Inspire

As

a kid, I was unknowingly taught this simple concept: “How do you perceive what’s right in front of you and where do you take it from there?” I was raised in a low-income family in urban Philadelphia so visualizing a better tomorrow with better results was something I did often. My parents’ dream was to move out from the underprivileged environment we lived in and provide my brother and me with a better education than what Philadelphia’s public schools had to offer.

My father consistently worked double shifts and found ways to earn an extra dollar to invest towards the dream.

At first, my parents weren’t making enough to even consider a gorgeous house, much less a top-notch private school, but my father wouldn’t settle for “no” as an answer.

Nothing stopped him.

He saved for years and enrolled us in a private school after purchasing an abandoned house in a quiet neighborhood. There were gaping holes in the walls and floors, and the

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staircases did not exist; we had to use a ladder to get to the second floor. We took cold-water showers in the basement and slept in the only two rooms which were in livable condition. We built a home out of nothing.

Seeing my father’s drive inspired me to live my life exactly how I envisioned it despite the circumstances. I began applying this concept to accomplish what my heart desired and I wanted nothing more than to live a healthy lifestyle full of adventure.

I had always been the athletic type, but my passion for weight training started just a couple years ago when I had to fight to maintain even a semblance of good health. I was constantly in and out of hospitals with kidney stones and it soon turned into a nightmare. I dreaded knowing that my body couldn’t naturally pass stones; even if it was one millimeter in size I had to undergo surgery to remove it. No surgery would’ve meant an infection could develop and bigger problems would follow. I fell into depression. It was at this lowest moment that I remember thinking to myself, “There has got to be a much healthier solution to this.”

There was. I began doing research and found (along with a passion for nutrition) a natural treatment to my condition – a native plant of Puerto Rico called Baquina. With a steady diet and exercise, I conquered my kidney stone problem.

I had proven to myself that I had the strength, discipline and determination to live the lifestyle I was meant to live: fit and active. This is how Dare2Inspire came about, a program whose main objective is to help motivate others to invest in whatever love and talents stir up within, and to find the right amount of courage to go after it. I am a firm believer that you have to love what you do to truly succeed at it. If you don’t love what you do, you won’t fight for it. If you don’t fight for it you won’t see an outcome.

At times we all struggle with an inner tug of war. Your body pulls in one direction but your mind pushes in the other.

This battle eventually becomes draining, and you find yourself either feeling helpless or (hopefully) challenged. And if you think you’re going to give up, you already did.

How can we get the mind and body to finally align with one another? The answer is quite simple: train the mind first and the body will follow. The mind is a powerful tool, yet, it’s a fitness component overlooked by many; we don’t

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March/April 2016

necessarily think about what we’re thinking about, and it’s not a muscle that we can train with a few squats a day.

The real battle is not how much you can lift or what you feed your body, but what you feed your mind. You have to mentally prepare yourself for the outcome you want: feed yourself a vision and positive thoughts. Once you train the mind in this fashion you can accomplish anything.

Today I can confidently say that I am in the best shape of my life both mentally and physically. I trained myself to take ownership of my health, becoming the first generation of my family to graduate from college and now working at CardConnect as an underwriter. I am a sponsored athlete by Eggwhites International and competing in bikini bodybuilding with the heart to inspire my community along the way.

If I can could do it, you can too. So, I dare you to inspire the world with your talents!

6th PHILLYFIT Weekend Wellness Reteat April 28-May 1

at the Port-O-Call, Ocean City. For details call 267-767-4205 or email Jami@phillyFIT.com

GET YOUR JUMP ON

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267-263-4961 616 E. Main St. Lansdale, PA www.RebounderzLandsdale.com March/April 2016

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PHILLYFIT 27

Mad Is Good Putting The Inner Monster To Work ~ By Charles Peeples ~ Is novice figure competitor Trish Sabater’s intensity fueled by fantasies as action-heroine “Quadzumi” - or whuppin’ up on a few abusive ex’s and oh’s?

The blonde mom of three, splotched with chalk dust, cinches in her lifting belt and sits on the end of a weight bench in a packed auditorium, shuffling her feet.

Her hubby crouches in front of her, mumbles a word or two of encouragement, then abruptly slaps her in the face a few times. “Arrrrgh,” the woman growls, sustaining this concocted drama as she flops back to ram a couple hundred pounds off the rack. If you’ve been in enough gyms (or watched enough jock movies) you’ve seen this ritual in one form or another. And you don’t need to be a sports physiologist to understand the effectiveness of pre-effort stimulation, be it a slap, an ammonia vial (“Wake up and smell the ammonia!” announces one powerlifter tee) or a yell (the U.S. Army even codified their “HOOAH!” with a commercially-available energy bar). Whatever works!

Unfortunately in the modern health-club environment, slapping, yells and ammonia vials don’t always go over real well. Neither does slamming your head against a wall.

The general population, who constitute most health-club habitués, find this uncivilized stuff more intimidating than inspiring, and club managers have to keep the numbers happy. Only the janitor gets to use ammonia. Wanna yell?

Take it to the dojo. Nonetheless, stimulation of this sort can still be had. It merely requires an internalized approach.

One book called it the “heightened arousal mode”.

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Arnold once referred to his “mental visualization principle,” claiming he visualized his biceps as mountain peaks. Few can relate to that sort of motivation (it struck me as sappy, which might be why he’s the Governator and I’m not), yet we can all fuel up on a silly Walter Mitty vision, be it shuffling, fists aloft, atop the Art Museum steps, blowing past the pack on the way up the Manayunk Wall or performing some athletic overachievement that brings a crowd of thousands to its feet. But some of us need something more robust and primal than the usual imagined personal-bests, and it’s safe to say that one resource we can all tap is… anger. Being mad is a universal experience, even for those who claim to be so mellow, meditational and metaphysical they find such emotions foreign to them. Aw, c’mon, we’ve all got an inner monster – someone’s rubbed every one of us the wrong way at least once, releasing a flood of energy. You can’t deny “mad” – and you shouldn’t. It’s real, natural and it’s there.

I recall the perplexed expressions I caused while giving a health/fitness presentation called “Think for Yourself” at a high-school assembly, when I extolled the value of anger.

Of course these kids had all received conflict-resolution training, being told, more or less, that anger must be denied and ignored, which is about like saying libido will subside if you simply refuse to acknowledge it. No, it needs to be

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March/April 2016

acknowledged, and then steered. “Should automobiles be outlawed?” I challenged them. “You could conceivably kill more people in two seconds with an Audi than with an Uzi. Like the auto, like the atom, for good or ill, mad contains enormous energy. Energy has value. Steer it.”

Ironically, this approach to using mad involves being a little…OK, childish. It means using your imagination in an unfettered way, which most adults have been conditioned by society and culture not to do. But that’s all right because since this is internal, nobody can see your juvenile renderings. My particular model is the legendary schooling of a disrespectful Ernie Terrell or Floyd Patterson in the ring by the great Muhammad Ali, whose outward demeanor, invariably more clown than frown, belied the stinging punishment he meted out in the ring. Any real-life re-enactment of such public retribution would get anyone else killed, maimed, imprisoned or sued. But that’s not going to keep me from at least imagining the whole world watching me bounce some antagonist against a wall and demanding, “What’s my name?” as I slam a few extra reps past the pain barrier. If you’re strapped for villains, you needn’t look any further than the news; a veritable cornucopia of terrorists, thugs and other vermin await your use as fury-fodder. I’m as non-violent as they come, but in my mind I can be as impolite as I wanna be. And while the touchy-feely, metaphysical types may be appalled at such an approach, this brutal-mental device has never failed me on the preacher-curl bench (to the dismay of my elbow joints). Actors used to do a similar sort of internalizing, drawing on past life experiences to bring out an emotion; it was called “the Method,” promoted by an acting guru named Stanislavsky, and popularized by the likes of Marlon Brando, Paul Newman, and Dustin Hoffman before it fell out of favor as being too contrived. The internal drama, often as not, had nothing to do with the external, but was merely a tool to fool the movie-camera lens, which can spot false emoting but can’t tell the difference between your grief over your lover’s tragic fate or Rover, who became road-kill when you were eight.

So go ahead and let your childish notions out to play.

Don’t worry what anyone else is going to think, because as long as you keep it inside, all anyone’s going to see is your intense effort. OK, if you’re muttering, “What’s my name?

What’s my name?” (as I did in a final sprint on an U.B.E. machine while rehabbing a shoulder a few years ago) you might get a few laughs. But the world can always use a few more of those.

Mad is good. Mad is right. Mad gets stuff done. Mad works. And you can quote me on that.

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

March/April 2016

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PHILLYFIT 29

Nutritionally FIT

Baked Pears with Ricotta, Toasted Pine Nuts & Honey No butter, sugar or flour in this deliciously nutritious dessert!

By Linda Scarpato

Step 3:

Servings: 4 Active time: 10 minutes Total time: 35 minutes

Ingredients:

2 ripe Bosc pears cored and halved, 6 0z. part-skim ricotta cheese 4 tbsp. pine nuts, 1 tbsp. honey additional honey for drizzling one small lemon wedge cinnamon nutmeg cooking spray salt and pepper to taste

Step 1:

Preheat oven to 325 degrees.

Lightly spray bottom of a baking dish with cooking spray. Gently rub lemon on cut sides of pears. Place pears in dish cut side up. Bake until golden brown and tender throughout, approximately twenty minutes. Remove from the oven.

Step 2:

In an unheated pan lightly coated with cooking spray, add pine nuts. Add a low flame. Toast nuts to golden brown, stirring often to release oils for approximately one minute. They can burn quickly so stay close by.

Remove from pan and set aside.

30 PHILLYFIT

Gently fold 1 tbsp. honey, 2 dashes each of cinnamon, salt and pepper (or to taste) into ricotta.

Step 4: Spoon ricotta mixture atop cored part of pear halves. Place pears in oven for five to seven minutes or until ricotta warms.

Remove from oven.

Set on a serving dish.

Step 5: Sprinkle additional cinnamon on pears. Add nutmeg using a light hand here. Drizzle with honey.

Top with toasted pine nuts. I added pomegranate seeds to mine because they were complementary to the dish and I had them on hand.

Linda Scarpato is the owner of www.fitlinda.com, a site dedicated to promoting healthy lifestyles through exercise and nutrition. She’s an AFAA-certified group fitness instructor and personal trainer. As a fitness professional, she focuses on weight training, running, step aerobics, kickboxing and crossfunctional fitness. She is a wife and mother of three. Linda is a graduate of Villanova University.

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March/April 2016

PHILLYFIT

! h s a B

Sunday, June 5th, 2016

AFC ~ Bala Cynwyd, PA - 11am-3pm

Wellness, Health & Fitness Expo Featuring the

10th PHILLYFIT Workout-a-Thon & Healthy Pet Expo With over 150 vendors and 2,500 people, this is everything health and fitness you can imagine!

LIVE MUSIC FOOD and COOKING DEMOS KIDS ACTIVITIES BEAUTY MAKEOVERS MASSAGE ~ REIKI ~ REFLEXOLOGY ESSENTIAL OILS too much to mention...

Email Jami or call for details:

267-767-4205 Jami@phillyFIT.com

Look for Details online @ WWW.PHILLYFIT.COM

Why Struggle to Lose Weight?

Hypnosis is the ANSWER ~ By Todd Stofka ~ Philly Hypnosis Performance Psychology Weight loss programs and health tips on losing weight are becoming one lucrative market. The more obesity emerges as a serious health issue, the more people venture into the weight-loss business. Diet specialists have come out with findings about the most effective ways of losing those extra pounds. Some have attributed obesity to dieting irregularities and lack of enough activity and exercise, while others believe obesity to be hereditary. Due to these beliefs, there has been a series of media and written advertisements about the best diet and exercise tips tailored to help one lose weight. Many dieters have embarked on the quest to find the best approach to weight loss.

The Struggle for Weight Loss Research has proven that weight loss can be achieved and maintained with an effective weight-loss technique/program and health tips. What is missing from these techniques and health tips is they are not incorporating the individual’s behavioral pattern to make the program effective and sustainable. Due to this, researchers have been busy in an attempt to bridge the gap between a weight loss program and our behavioral patterns.

So far, hypnosis is arguably the best approach for successful and healthy weight loss.

What Causes Weigh Loss Difficulties According to weight-loss specialists, our stress levels, peer pressure, depression, anxiety, and the attitudes we develop about food and eating have serious implications on us and hence can influence our weight gain or loss. Hypnosis has been an age-old technique designed to speak to our unconscious mind to alter these behaviors, improving our weight situation.

What Makes Hypnosis Different From the Same Old Methods Hypnosis takes the role of the psychological, reinforcing to achieve the desired weight. Hypnosis can help its subjects in learning positive eating behaviors, creating a healthy long term pattern of food intake and also incorporating exercise into our daily routines.

Bolocofsky, Spinler, and Coulthard-Morris (1985) revealed that the addition of hypnosis to a behavioral program designed to alter eating patterns increased the amount of weight loss at 8-month and 2-year follow-ups. Both the behavioral and hypnosis programs were tailored to each subject individually in the study. Two groups were studied: one group for which individualized hypnotic suggestions were developed and the other group who were exposed to a group procedure. They came to realize that the former lost more weight than the latter.

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Effective hypnosis, which has been tailored to specific individuals, is the most effective and efficient way to battle all weight issues without incurring any health dangers.

Stay healthy, stay relaxed and smile through your rapid weight loss program with HYPNOSIS. Stopping Smoking with Hypnosis This type of behavioral change also helps in the area of stopping smoking. Todd Stofka and his team have helped over 800 smokers become smoke-free with better than an 85% success rate. The secret in this success is to recreate a person who does not need the pack or two of cigarettes as a crutch every single day.

Hypnosis and Sports Psychology Sports psychology and sports performance have also benefited athletes with the use of hypnosis. In the process of changing the thoughts of an athlete either before or during a game helps with these types of problems: managing mistakes, anxiety, tension, self-doubt, fear of choking, becoming overwhelmed by pressure, not staying in the zone, injury fear or recovering from injury, fear executing a particular skill, anger control, doubt they can win, excellent practice and then poor game day performance, slumps, and teams that cannot play together.

Philly Hypnosis Performance At Philly Hypnosis Sports Performance we help top professional athletes, college and high-school players, and other athletes win the mental game of their sport to succeed by creating core confidence, the ability to release mistakes, the ability to focus on the correct thought for the moment and the ability to create a winning belief inside to produce “in the zone” results.

We have helped hundreds of athletes jack up their game using the Stofka Method.

Visit Philly Hypnosis Sports Performance Psychology to see just how we can help you manage stress on competition/ game day. For more information on sports performance psychology for baseball, golf, basketball, football, etc,. stopping smoking, losing weight, and more, call Todd Stofka at 1-877-557-7409 for a free half-hour consultation at our Chalfont, PA office in the Philadelphia area or work with us at our custom virtual office via Skype. On the Web go to PhillyHypnosis.com.

Todd Stofka has a Masters in Neural Linguistic Psychology and Hypnosis. He specializes in removing the blocks and hindrances that are stopping you from being “In the Zone” and achieving peak performance. Sports, business, pain management, weight loss, stopping smoking and more. His clients range from professional athletes and their teams, Olympians, executives, college, high school and as young as middle school. To schedule a consultation visit www.PhillyHypnosis. com or call 877-557-7409.

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March/April 2016

Staging Yourself for Success: Exercise Science and the Performing Arts

By Peter Andrew Danzig Founder, Theatrical Trainer

for 5-6 days of trainHave you ever ing on top of time in wondered how actors, rehearsal! As a matter of dancers, acrobats, and fact, physical health is fight combatants keep important for everyone so physically fit with in the creative process. the rigors of their life KC Nocero MacMilon and off-stage? Enter lan, Associate Artistic stage left with us here at Director of the Lantern Theatrical Trainer to find Theater Company, finds out! My name is Peter that “most actors know Andrew Danzig, and I how important it is to am an actor, certified maintain their physipersonal trainer, and life cal health and strength coach here in PhiladelFounder, Theatrical Trainer (whether or not they phia. My passion for actually do!), but being physical fitness emerged a director, I never much out of some exploratory Photo courtesy Plate3 Photography considered that my work in graduate school to develop character physicality on stage. The life of an health had much impact on my work. But since I have been actor challenges them physically quite often, and they must training with Peter this past year, I have increased my endurcondition and train consistently to meet the demands of each ance, energy, posture, and body awareness – all of which has production. I found that many artists had the drive to push helped me focus in the rehearsal room, maintain a healthy their bodies to explore possibilities, but lacked the training attitude during stressful moments, and get meaningful rest and knowledge or an outlet to bring exercise science into when the day is over.” their work. Through my research I bridge the gap between My passion for this kind of work is unique in that training in the arts and exercise science to improve overall the methodologies span a wide gathering of sources physical fitness and promote healthy approaches to nutrition including Martha Graham dance technique, acro-yoga, and a more holistic approach to caring for the body while fight choreography, and kinesiology. I know what you are preparing for a rigorous rehearsal schedule or 7-8-show thinking: how in the world can all of this make personal performance week. With rehearsals spanning 6-7 hours a day training possible and effective? The capacity for human and performances in the evening, actors are athletes! expression is pretty vast; we physically express ourselves in A standard regimen will include a range of balance millions of ways, moment to moment, day to day. I look to exercises, strength/interval training, and endurance tests to find ways in which clients are comfortable in their own skin, help them address the ever-changing demands of each role. through their interests and natural physiology. From there, Simply said, a typical week for a driven performer asks we find ways to push that expression past the boundaries

By Peter Andrew Danzig

March/April 2016

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PHILLYFIT 33

they set for themselves to find a new physical For decades, stage and film performers and stuntmen language, a new means of expression! “Theatrical have crafted their bodies to not only impact audiences, Trainer fundamentally changed my approach to but to build a more solid foundation of health and fitness performance. It gave me the knowledge to make for their lives. A strong work ethic, diligent regimen, and informed decisions about my health and the tools to consistent need for innovation and challenges are at the hone my instrument and my craft. The training regimen core of their physical exploration but that doesn’t mean increased my strength, endurance, and flexibility, and simply being an active performer. It means that they strive thus allowed me to expand my physical vocabulary, to be physically conditioned and healthy, simply to live a creating a deeper and more nuanced physical life for more enriching lifestyle. That is the drive and confidence my character, take bolder risks as an artist, and turn out that I hope to always capture and bring to the general consistently strong committed performances” says Liz public; to teach the kind of dedication we in the arts strive Filios, an Equity actress in Philadelphia. for and to bring it to your daily work, whether you are a Quite often you will find one of Theatrical Trainer’s doctor, lawyer, administrator or otherwise! A healthy lifefaculty running workshops style is not unattainable, but on everything from parkour it takes perseverance. I think training to fight choreograthat may be the hardest part for phy, vocal health and dance everyone looking to build the or viewpoints (technique of foundation for a healthy lifecomposition that provides style, feeling they don’t know a vocabulary for thinkwhere to go or what to do. If ing about and acting upon someone can enjoy the thrills movement and gesture). Yet and fun of watching a play, our approach isn’t strictly why not bring the world of the based in methods garnered play to them? Who says that from a fine arts background: fitness and personal training these workshops tend to can’t be entertaining, even in incorporate discussions on the comfort of your own living Photo courtesy Plate3 Photography nutrition counseling, weight training, and in-home personal training regimens. “With room? That is my hope for the Philadelphia community! better mobility you have more possibilities! Viewpoints To bring the same sense of dedication, joy, and committraining helps you to follow your impulses, so with more ment we strive for in the arts right to their doorstep and personal strength, flexibility, and endurance, your imsimilarly, for those already living a life on the stage as pulse will never be limited,” says faculty member Alex performers, to help them find a safe haven and a place to Keiper. We blend the fine line between artistic expresexplore their bodies and learn the basic science behind sion and physical exertion! Best of all, you’re consistenttheir own physiology. Why not blend the two? After all, ly working on your craft and getting a good workout! our bodies are our best means of expression, why not Love the arts but not an actor or dancer? No probfind a new language? lem!

As the great dancer Martha Graham once said, “The Theatrical Trainer was founded in 2014 with an embody says what words cannot.” So what does your body phasis on the arts community (which we will ALWAYS say about you? Go out today, dance in the park, find serve!), yet the demand for workshops and fitness something you love and create movement to it. Explore classes for the general public came in waves! We now you. The world is your stage: don’t be afraid of the bring our methodologies and training everywhere, from spotlight. in-home personal training to site-specific workshops and Peter A. Danzig, M.A. holds current fitness certifications for even corporate businesses. Exercise science and fitness personal and strength training. He is also a certified life-coach. is a consistently evolving arena with people looking to He is the founder of Theatrical Trainer, an alternative theatrical challenge themselves and find new and exciting ways to conditioning and in-home personal training company located work out. Why not find an alternative way to work out in Center City, Philadelphia. He continues to work towards while finding that sense of play and imagination you left strengthening people’s understanding of their own bodies and in your childhood playroom? Don’t think you’ll get a founding alternative explorations into fitness methodology.

When not working as a personal trainer and coach, Peter can good sweat from a workshop? Try taking our fight chobe seen on many stages in Philadelphia, as a coach for the reography workshop, Post Apocalypse Survival, a gritty, Screen Actors Guild Professional Development, or television, tooth-and-nail exploration of combat that incorporates appearing previously in films and TV shows such as “Parafound crafted items and scrappy, back-alley fighting noia,” “One Life to Live,” and “Pan Am.” crafted by faculty member Arlen Shane Hancock.

34 PHILLYFIT

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March/April 2016

PETSFIT

The Healing Power of Bach Flower Essences for Our Animals (And Ourselves)

By Dr. Lauren Nappen

while low-ranking wolves in packs Animals can take us to places we can’t get to by ourmake gestures of abasement. selves… – Barbaro, an American Thoroughbred And dogs will show signs of It’s so true. If you have furry friends as members of your embarrassment when reprimanded family, then you know this is true. They manage to settle into by their owners. Parker, my our hearts in ways we can’t imagine nor describe because youngest shepherd/lab mix, is a when we experience unconditional loving of this nature, tender hearted being in a furry when we are touched with this kind of raw joy and playfulbody. When I correct his behavior, ness, words never suffice. And because of this, when we his ears flatten a bit and he slinks know our pets are challenged with emotions and behaviors away. Margot, the blond bombshell of the that limit this exuberance, we are open to finding, investigatfamily, handles her embarrassment a bit differently; she ing, and trying anything to restore their inner peace so their shimmies her tush and tries to come ever closer in an attempt outer play can return to the wondrous elixir that it is. to reroute the direction of my emotion. And in case you are Pets are people too: not really, even though we love wondering, she often wins – she reminds me that I have two them as if they were. For years it has been debated whether choices – I’m either in love with her or I’m in love with her! our animals actually experience emotions. Are they happy And alas, she makes the perfect argument that I may be the or sad? Are they smiling? What’s really going on for them one who needs flower essences instead – mostly she is right, when they cower in the corner or lunge when on a leash? so we’ll both take them.

Just witnessing these living expressions demonstrates that The wonderful thing about flower essences is that not they respond to their environment with a richness of feeling only do they gently shift the emotional and behavioral chaland a depth of personality with uncanny similarity to hulenges of our beloveds, but they will work for us as well, the man behavior. Neuroscientists and animal behaviorists have person who is in relationship with them. Our pets come into confirmed this and have indeed found that animal brains our lives with a vast array of backgrounds, so whether they have corresponding hotspots that light up when emotions were in an abusive/traumatic situation before landing on our are triggered in the same fashion that occurs in humans. I doorstep, or they simply haven’t learned how to handle new witness this truth as I watch my situations, or thunder and other four dogs (Emma, Oliver, Margot loud noises (voices included) and Parker) interact amongst cause them to hide under themselves, with my clients in • 62% of U.S. households own a pet the bed, squeeze themselves my Original Medicine practice, • 47% of all households in the U.S. own more than behind the dryer, or chew on and with me. one type of pet their stalls – whatever the be• In Europe, 55 million households own one or Neuroscientist Antonio R. havior or discord, we as their more pets, totaling 47 million cats and 41 million Damasio from the University of guardians are also having our dogs Iowa postulates different levels • 4 of 5 pet owners give their pets birthday presents own set of emotions in managof animal emotion. Primary • 5 of 10 owners prefer pet to human companionship ing these dynamics. Maybe emotions which are common • 7 of 10 owners view pets as children we are experienced pet owners to both humans and animals or maybe this is our first go include fear, anger, disgust, around and we shy away because we’re unsure of what to do. surprise, sadness, and joy. Social emotions take place as we No matter the scenario, using the essences is as good for us define our place within our group and include sympathy, as it is for them and the success rate skyrockets for all parties embarrassment, shame, guilt, pride, envy, jealousy, involved, because none of us, pets included, lives this life in gratitude, admiration, contempt, and indignation. These are isolation.

We may try, but the attempt always falls short of also shared between humans and animals. For example, the truth. dominant gorillas swagger to demand respect from peers, And let’s not ignore the elephant in the room. As pet

A few fun facts:

March/April 2016

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PHILLYFIT 35

guardians and parents we have our own emotions about how this life works – we are no strangers to stress and our pets feel and respond to that. As we discover the harmony within ourselves through the use of flower essences, the trickledown effect for our animals can be motivation enough to take care of ourselves as a way of taking care of them.

Clearly we love our animals and they love us; this is why incorporating flower essences into how we care for our beloveds and ourselves is worth doing. Achieving a successful outcome does require some basic knowledge and an understanding that the process of choosing essences for humans is a bit different than choosing them for our animals.

With humans we can communicate by asking questions and listening to someone’s story. Although there are a wide variety of ways to communicate with our animals, most of us do not hold a conversation and ask them to describe what’s going on for them. If we do, we might be a living example of the very popular cartoon “we talk and our pets hear ‘blah, blah, blah…’” We have to observe them, looking at their environment and witnessing how they move within it. Plus, our choice must also take into account differing species and breeds (cats, dogs, horses, rabbits, fish, prey or predator).

Once we understand the nature of the problem, the uniqueness of our animal, and how the flowers work, we can partner that knowledge with the perfect essence. A little education goes a long way in assisting our animals to be their best.

With a gentleness that no pharmaceutical can promise, flower essences will harmonize the emotions that challenge our furry family members, and us within moments and days, the intensity of a situation or behavior dissolves and play resumes. Separation anxiety, nervousness, timidity, anger or dominance patterns, grief or longing – there is an essence that can help you help them. Whether you begin with the Crisis Formula, commonly known as Rescue Remedy, or you have determined a more specific essence from the thirty-eight remedies, Dr. Bach discovered and developed, just know that the use of flower essences is becoming more widely known and often recommended by holistic vets, animal behaviorists, animal trainers, animal communicators and animal shelters. And if you notice that your pet is mirroring your own challenges, well, you can help yourself too. It’s the perfect system of healing.

We must strive to learn love of others, beginning perhaps with one individual or even an animal, and let this love develop and extend over a wider and wider range, until its opposing defects will automatically disappear.

– Dr. Edward Bach, Heal Thyself.

PETSFIT

Dr. Lauren Nappen has been in private practice for over twenty years. She has used the Bach Flower Essences both personally and professionally for nearly thirty-five years and has been a team teacher for the Bach International Education Program for ten years. She offers group classes, one to one classes, as well as consultations in her healing sanctuary in Mechanicsville, PA. Upcoming trainings, including the Level I: Bach Flower for Pets and Their People, are available on her website, www. drlaurennappen.com. © Dr. Lauren Nappen 2016 36 PHILLYFIT

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March/April 2016

Birthdays

Are Our Specialty!

Now Accepting Easter Grooming Appts

All Natural, Human-Grade Treats, Toys, Clothing, & Gifts!

1700 Sansom St. I 215.988.9876 I www.jdgphilly.com

Petapalooza, May 22nd Come celebrate the Ryerss and their love of animals on Sunday, May 22nd, from 11:00 a.m. to 2:00 p.m., rain or shine, at Ryerss Petapalooza. The event will be held outside the lovely former summer home of the Ryerss, Burholme Park, 7370 Central Avenue, Philadelphia.

There will be pet rescue groups for cats, dogs, rabbits, rats, pigs and bunnies, pet adoption opportunities, pooches on parade at noon (Bring your dog – the most “Victorian” dog wins a prize!), treats for pets and humans, a collection site for donations of pet supplies, and see a special pet exhibit in the Ryerss Museum. For more information, call 215-685-0599 or send an email to ryerssmuseum@gmail.com.

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267.861.2275

Stop in to see us!

2501 Wharton Street Philadelphia, PA 19146

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Animedic Veterinary Clinic Comprehensive, Compassionate & Courteous Veterinary Care for your Best Friend!

Jennifer M. Jones VMD

267-297-7950

drjones@theanimedic.com www.theanimedic.com 102-104 Jamestown Ave, Philadelphia PA 19127

March/April 2016

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PHILLYFIT 37

PetsFIT

y W l r a e l k p o Y r our D P o t o w g o H

By Tamar Paltin

R

unning or walking with your dog is a great way for both of you to exercise and for your dog to get extra mental stimulation.

Because dogs perceive the world around them through their sense of smell, taking your GRJ IRU D UXQ ZLOO EHQH¿ W KLV SK\VLFDO health as well as enrich his mind by opening him up to new and exciting scents. Dogs who are well-behaved on leash make excellent exercise partners and walks more enjoyable for everyone. Working on leash skills not only makes walking your dog easier for you, but increases his chances of getting to explore more places with you because you’ll be more likely to bring him along. Here are some basic tips to help make walking your dog more fun:

%HIRUH \RX WDNH WKH ¿ UVW VWHS RXW RI WKH GRRU \RX QHHG WR PDNH VXUH you have the right tools to walk your dog. Every dog should be walked on a standard four to eight foot leash. Avoid retractable leashes in public, as they can cause harm if they fail to lock or break while you are out with your dog. Next, you need to dress your dog appropriately – this means a collar with identifying tags and the right walking harness or collar for your dog. If your dog pulls on leash or tightens the leash when he’s excited, a standard collar is not right for you. Constant tightening on your dog’s neck can lead to injury and actually teaches your dog to pull harder as he associates the tightness with walking forward. Try to use a no-pull harness that can help you teach your dog to walk on a looser leash.

SpornŠ and Easy WalkŠ harnesses are a great choice for beginners or dogs that pull more than thirty percent of the time. Another great option is a face collar, which can control your dog similar to the way a bridle controls a horse; wherever the face goes the body follows. While many people associate face collars with muzzles, they are actually very different and still allow your dog to fully open and close their jaws. NewtrixŠ and HaltiŠ are two great options for face collars. Always be sure you ¿ W D KDUQHVV RU IDFH FROODU FRUUHFWO\ DQG VSHQG VRPH WLPH LQGRRUV JHWWLQJ your dog used to the new gear before taking the show on the road.

dogs have learned that if they pull you on the leash, you will follow behind them and they will get to move forward. Even if you think they are being choked or restricted by their collar and should be learning to avoid that discomfort, you are reinforcing pulling by allowing your dog to move forward. After you make sure you have the ULJKW JHDU DQG WKDW LW Âż WV SURSHUO\ WHDFK \RXU GRJ that looking at you or “checking inâ€? is awesome! Take a few small, tasty treats and hold the leash loosely in one hand. Let your dog know you have treats and reward any calm behavior at the door before you even step outside. You want to start out with your dog engaged and interested in you. Initially you might feel like a Pez Dispenser feeding your dog for every check in and glance, but keep it up. It’ll be worth it when you have a well-behaved walking buddy. Once you are out the door, try to be aware of every time your dog acts and think, “Do I want this behavior to be repeated?â€? If the answer is, “Yes,â€? (keeping a slack leash, looking at you, or walking calmly close to you) feed the dog! I can’t stress this enough – reinforced behavior is repeated. If you like it, reward it!

During the acquisition phase of learning, your dog needs a lot of reinforcement to really learn a behavior and make it stick. If your dog makes a mistake or behaves in a way that you do not want to see repeated, do not reinforce the behavior by doing anything that your dog might like. This includes continuing to walk. You might be stopping every step if your dog is pulling or you might be reinforcing every step if your dog is behaving well and that’s okay. Each step you take, you are teaching your dog something. Only move forward or offer a reward for behavior you like. In time, you will see that the reinforced behaviors occur much more frequently. This means that your dog is learning. Clear and consistent communication is how you will teach your dog to do anything you like. Most walks will be on a loose lead with your dog staying within that parameter. Heel walking, or formal obedience walking with your dog right next to you, can be taught as well once your dog understands loose leash walking. Keep in mind that smelling is half the fun for your pooch.

Try not to force them to walk in a heel position for more than ten percent of any walk or they will not get the most out of the mental work out.

Teaching Your Dog to Walk with You!

Beware of the “Three D’s�!

The Right Tools!

While unsurprisingly social animals, dogs do not naturally walk in line with each other. Therefore, walking close to you on a leash will take some time and practice. The number one thing to keep in mind when training your dog to do anything is that what you reinforce will be repeated – even if you did not reinforce on purpose. Most companion 1 | PHILLYFIT

38 PHILLYFIT

With any behavior, we always want to be aware of the Three D’s that can sabotage you and your dog: distance, distraction and duration.

Whenever you are working on a new skill with your dog, you should try to do so in a low distraction environment where you can work one-on-one with him to set him up for success. Always be sure to set

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PHILLYFIT | 1

March/April 2016

criteria when you work with your dog: know what you want to work on before you ever get your dog in on the game. Over time as your dog shows that he understands your cues or commands, you can begin to methodically and slowly add distance, distractions and duration to help your dog learn to generalize his behavior. What this means for you and your walking hound is that you should take it slowly. Pick a calm area or even your own yard to start teaching your dog to keep a loose leash before going out to a busy trail or store. Keep training sessions short and fun. If you need your dog to get a little more exercise than a short walk allows, try to plan for a game of fetch in a fenced-in area or check out your local dog parks and dog day care. Take the time to really teach your dog the right way to walk on a leash and you will enjoy years of easy fun walks together. Happy walking!

Tamar Paltin earned her Bachelor’s degree in Psychobiology with an emphasis in animal behavior from Arcadia University before interning at various zoos to get in-depth experience working with different species. After interning at the prestigious Zoological Society of London, Tamar came back to the United States and began working with rescue dogs to improve their chances for adoption and to get more experience with dog training.

Having worked with dogs for the past eight years, Tamar continues to educate herself in the newest methods and has earned her Certified Professional Dog Trainer certification from the only independent certifying council for dog training professionals. Now the Directory of Training at New Leash On Life - USA in Narberth, PA, Tamor looks forward to continuing to help dogs and their families live together happily and permanently.

Open Every Day Free Evaluation All Breeds Welcome Dogs Must Be Social 200 King Manor Drive King of Prussia, PA

www.perfect-pooch.com

Call for a Tour!

610.337.7698

Large Selection of Urns •••••• A Loving Tribute to a Lifelong Friend As seen on Animal Planet 9140 B Pennsauken Hwy • Pennsauken, NJ 08110 800-910-8138 • 856-665-7221

w w w. p aw s t o h e av e n . c o m

with love:

super adoption day Sunday, May 15 • The Piazza, Northern Liberties 1001 N. 2nd St. Philadelphia, PA 19123 • 11am-4pm

pet adoptions • free parking • shopping area restaurants • family fun • & more! www.phillynokill.org March/April 2016

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PHILLYFIT 39

10 Tips for Proper Gym Etiquette

By Matt Weik Let’s cut to the chase. There’s nothing more annoying than being one of the guys/gals who does any of the following. If you want to be hated in the gym, by all means try one or maybe all of the below. If you do so, consider yourself lucky to walk out of the gym without someone confronting you. So plain and simple, keep reading and make sure you know how to stay in the clear and keep everyone happy at the gym.

#1 Unload your weights So you just got done squatting three hundred and fifteen pounds in the rack and now you’re going to move onto some leg presses. Don’t think or expect the next person to use the squat rack after you to be able to move that kind of weight.

Take all the plates off of the bar and put them away. This is just one specific example but it need to hold true for all equipment where you need to plate-load the weight. Just because us guys can push a decent amount of weight doesn’t mean that a lady isn’t interested in doing free-weight squats or bench press. So be courteous and take your weights off.

#2

Put your weights back

This goes along with number one, but also touches on dumbbell users. Don’t strip the weights of equipment and sit it on the floor or against something. This spells nothing but trouble. If someone were to walk by and trip over the weight, he or she could get seriously injured. The same holds true with if you lean the plate up against a machine or wall. If someone walks by and it falls over, it could potentially cause some damage to that person’s foot and/or leg. Please take the extra ten seconds it would take to put the plates back where they belong.

#3

Don’t hog all the equipment

Just because you want to get in and out of the gym as 40 PHILLYFIT

quick as possible doesn’t mean that everyone else doesn’t. We understand time constraints, but that doesn’t mean you take precedence to any piece of equipment you want just to get done quicker. If you want to super-set that is fine, but first make sure no one is using or in line to use the piece of equipment. Be patient and wait your turn if you must or move onto another exercise and come back to that machine.

down your equipment #4 Wipe when finished What if I told you that you had to go lie down on a particular bench that had a puddle of sweat on it? Pretty nasty, right? Don’t be “that guy”. Yea, we’re guys and we sweat.

At least have the common courtesy to wipe off the piece of equipment you are on so the next person doesn’t lay or sit in your bodily fluids. Simple solution is to carry around a workout towel with you and when finished with the exercise, wipe it down and move onto the next thing in your workout.

#5 No dropping the weights Have you ever been next to a guy using one hundred plus pound dumbbells who couldn’t control them and after each set had to drop them on the floor next to him? Imagine that dumbbell dropping on your foot. It’s not pretty. Don’t be that guy. Not only is it annoying to have someone slamming the weights down in the gym, but it’s not safe. If you can’t control the weight and put it on the floor or rack correctly, then you are going too heavy. Not only are you putting yourself at risk of injury, but also everyone around you. If you must, use a spotter to help you.

#6 No screaming Now I’m not telling you that you need to work out as if

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March/April 2016

you are in a library, but be conscious of the people around you in the gym. There is absolutely no reason to “scream” in the gym. Sure, a grunt here and there on heavy sets is OK, but I’ve even seen some idiots (guys) grunting and screaming when using ten-pound dumbbells - talk about embarrassing. Keep the noise level to a minimum so you don’t interrupt others working out around you.

#7

No cell phones

This is one of my pet peeves. People, leave your cell phones in the car or locker. There is no reason to have your cell phone out in the gym. Are you there to work out or to do work and chat on the phone? If that’s the case, you should have stayed in the office or at home. You are in the gym to work and push yourself. If you have time to talk on the phone or text/email then you aren’t working hard enough. Get in and get out – then you can talk/email/text/ whatever you want. Most of the time you find the culprits doing this sitting on the machine you want to use and you end up waiting until their thirty-minute conversation with their mom is over. Keep your cell phone off the gym floor – this also includes the cardio room. No one wants to be running on a treadmill next to you listening to how your boyfriend dumped you for some chick that looks like Godzilla.

#8

This isn’t Match.com

I must admit, there are a lot of very attractive women who work out at gyms and take care of their bodies. On the flipside, women, as you know there are a lot of guys at the gym with slabs of muscle and abs for days. This is not a personal dating site. You don’t go to the gym to hook up. If you want to mingle outside of the gym and talk that is perfectly fine. There is a time and a place for everything, and this is certainly not the place.

#9

#10

Don’t be like “Pig-Pen”

We all know the character “Pig-Pen” from the comic strip Peanuts. “Pig-Pen” is known in the strip for being dirty.

Hygiene is something everyone needs to be conscious of.

By all means, please use deodorant. No one wants to work out around someone that smells like a dumpster. Bathe on a regular basis and make sure you practice proper hygiene.

Fitness expert and author Matt Weik, BS, CSCS, CPT, CSN has been in the fitness industry since 2002. He is currently the Manager of the MET-Rx Team Sports division. He works with colleges and professional sports teams all across the U.S. to supply them with recovery and nutritional products for their athletes. Matt is an established writer, with hundreds of articles and interviews in magazines and on websites.

Photo Courtesy Andrew McAfee Photography

He has research published on exercise dependence and has been featured on many websites and radio shows. Matt is also a certified personal trainer, certified strength and conditioning specialist, as well as being a certified sports nutritionist. He has worked with everyone from middle school athletes all the way up to pro athletes and celebrities. More information can be found on Matt’s website: www.MattWeik.com.

JOURNEY TO FITNESS with

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The locker room is not your personal bathroom

If nature calls, then nature calls. I’m not telling you that you cannot use the locker rooms to do your business, get changed for a workout, and get showered up after. What I’m saying is, don’t be the person who hogs up the counter in front of the mirror while doing your hair/make-up/whatever.

Don’t leave your trash, toiletries, shavings, finger/toenails, or anything else lying around or on the floor. Pick up after yourself. We aren’t your mother, and we certainly aren’t going to clean up after you. Be courteous and take care of your belongings. We don’t care if you have the messiest bathroom in the world at home and leave junk everywhere; just don’t do it at the gym.

March/April 2016

Helping you achieve your ¿WQHVV JRDOV SURYLGLQJ WKH DFFRXQWDELOLW\ DQG H[SHUWLVH \RX QHHG WR EH VXFFHVVIXO LQ \RXU OLIH /RVH ZHLJKW EXLOG PXVFOH ,PSURYH IXQFWLRQDO DELOLW\?

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CONTACT CAROL FOR MORE INFO AT CHALPER@COMCAST.NET

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PHILLYFIT 41

PHILLYFIT PROFILE

Meet Keith Kowalevich!

Meet Keith Kovalevich, aged 43, who currently lives in

Oaklyn, NJ and is a physical education teacher in Cherry Hill, NJ. Kovalevich is passionate about fitness and is continuously seeking new ways to challenge himself.

This past summer, Kovalevich was named by The Philadelphia Daily News as one of the “Sexiest Singles” – an experience he says was both “fun and interesting” and a “great way to meet to new people”.

We had a chance to catch up with Kovalevich to ask him a few questions.

PF – What was your worst date/where and why?

KK – I can’t remember. I try to forget those type of experiences.

PF – What are your future fitness goals?

KK – I have completed many Triathlons in the past few years, including a Half Iron Man. I now feel in the next couple years I need to do the full Iron Man. PF – Do you want a family someday?

KK – I have a 4-year-old, Jack, but I would like to have one more. Guess I better get on that as I’m not getting any younger.

PF – Where do you work out?

KK – I’m cheap (he laughs). So, I work out at my school during my prep period and before school. I also work out in my yard when weather permits.

PF – What do you do for fun?

KK – Anything that gets me outdoors, including playing hockey with my friends and spending time with family.

PF – What is your favorite health food?

KK – Any type of seafood I can get my hands on.

PF – What is your favorite junk food?

KK – I love pizza; I could eat it every day.

PF – What kind of music do you listen to when you work out?

KK – Mostly, heavy metal from the ’80s but also current stuff from Godsmack, Sevendust, and Killswitch Engage.

PF – Do you have any pets?

KK – Does my girlfriend’s cat count?

PF – What was your best date/where and why?

KK – La Viola in the city, where my girlfriend and I went on our first date. It has good food in a quaint environment.

PF – What do you find is the biggest challenge to staying fit?

KK – My consistency and motivation to train has always been very good so I would have to say my focus on nutrition is even more important than it was even a couple of years ago. A close second would be trying to increase or maintain mobility to refine my technique for the Olympic Lifts.

PF – What is your favorite movie? KK – That’s a tough one. I would have to say movies from the eighties like Caddyshack, The Naked Gun, and Top Gun. To get in touch with Keith, contact PhillyFit Magazine.

6th PHILLYFIT Weekend Wellness Reteat April 28-May 1

at the Port-O-Call, Ocean City. For details call 267-767-4205 or email Jami@phillyFIT.com 42 PHILLYFIT

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March/April 2016

PHILLYFIT

! h s a B

Sunday, June 5th, 2016

AFC ~ Bala Cynwyd, PA - 11am-3pm

Wellness, Health & Fitness Expo Featuring the

10th PHILLYFIT Workout-a-Thon & Healthy Pet Expo With over 150 vendors and 2,500 people, this is everything health and fitness you can imagine!

LIVE MUSIC FOOD and COOKING DEMOS KIDS ACTIVITIES BEAUTY MAKEOVERS MASSAGE ~ REIKI ~ REFLEXOLOGY ESSENTIAL OILS too much to mention...

Email Jami or call for details:

267-767-4205 Jami@phillyFIT.com

Look for Details online @ WWW.PHILLYFIT.COM

For information, contact Patricia Roschetz Director of Admissions 215-672-5050 ext. 268 proschetz@archwood.org www.archwood.org